Vitalize

Vitalize 30 Day Program Day 6

Welcome to Day 6! Today is an active rest day. It is totally up to you what you would like to do! Active rest days are amazing because you still feel like you perform some type of exercise or something good for your body versus just sitting around the house.

You have a couple options. You can do some cardio or do a complete active rest day. If you decide to do cardio, make sure it’s steady state and not to strenuous or long.

Here are some options:

  • Brisk walk
  • Foam roll
  • Stretching
  • Play a sport

All of these are great options. You can do anything just be sure that you still are giving yourself a rest 🙂

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Vitalize

Vitalize 30 Day Program Day 5

Good Morning, Afternoon, or Evening! Today is going to be an amazing workout. The focus for today is on yoga and meditation. I’ve implemented this type of practice into the program specifically on this day for a few reasons:

  • Many people have never done yoga and this is an opportunity to discover something new!
  • Yoga has many benefits! It helps isolate muscle groups for specific contractions and stretch muscles. Let’s be honest, those legs are tight from yesterday and yoga is EXACTLY what you need!
  • Meditation is sometimes daunting or may seem pointless, but in all honesty, we all need some peaceful meditation time or some ME TIME. I’ve designed the program to incorporate some yoga/meditation today so you could take time to reflect on why you’ve decided to start this journey. Reflect and bring to mind all the positivity you are creating and continue in your amazing confidence!

 

Though I instruct and practice yoga, there is never a time where I’m not always striving to learn more and better myself. Trying something new is scary, I get it. I never went to a yoga class until my sister took me with her! For today, I’m going to encourage you to either  put yourself out there and go to a yoga class or I offer you the other option of practicing in your home. Below is a link to an amazing foundational yoga program. Adriene is such an amazing person and yogi and I love practicing with her in my home! This specific class of hers will help loosen up those hips and hamstrings that are feeling a little tight from yesterday.

 

Whatever you decide to do and whatever level you are at, pick your style, pace, and comfort zone to be you, feel good, and reflect on how amazing this day and journey is!

Vitalize

Vitalize 30 Day Program Day 4

Happy Happy Day Everyone! Today is one of my absolute favorites: Booty Burn! We all love to round out that rear especially with Spring Break and summer on it’s way. All moves can be done without any equipment which is a huge bonus. Go work up that sweat and give today all you’ve got!!

Before Getting Started

Before starting today’s program, take a few minutes to read through these tips that will help with your form and protect your spine.

  • Warm up and cool down!!!
  • Keep chest upright and shoulders back
  • While performing squats, keep weight in heels and drive up through heels. It’s less about how low you can drop your tailbone towards the floor and more about proper mechanics.
  • While performing step ups, check to make sure your foot is completely on bench or box (this includes your heel!). Drive up through your heel and lower yourself back down safely.
  • While performing lunges, keep 70% of weight in front heel. As you lunge forward, (pull back leg forward) gently push through the ball/toes of back foot and life your weight through the heel of the front foot.
  • While performing abdominal exercises, keep neck relaxed to relieve any stress on placed on cervical vertebrae.

 

Warm Up

  • Walk at least 5 minutes to warm up leg muscles

Lower Body and Booty

  • Squats: 3 sets, 12-15 reps
  • Step Back Lunge: 3 sets, 12-15 reps each leg (perform one leg at a time)
  • Crusty Lunge: 3 sets, 12-15 reps each leg (perform one leg at a time)
  • Marching Hip Bridge: 3 sets, 20 reps (hold bridge position and lift/march knees)
  • Step Ups: 3 sets, 12-15 reps (on comfortable bench or box)
  • Walking Lunges: 2 sets, 20 reps

*To add a challenge to the above exercise, minus hip bridges, grab a pair of dumbbells to add extra weight!

Abs

  • Sit Ups on Ball: 20-25
  • In and Outs: 20-25
  • Leg Raises: 15-20
  • Mason Twist: 25-50 (Hold fee up and/or old weighted ball or free weight for added challenge)
  • Mountain Climbers: 25-50

 

Cool Down

  • Take 5-10 minutes to stretch lower body muscles
  • Or, my personal favorite, if you have access to a foam roller, use it!!

 

Great Job!!! I know booty and legs is hard work, but you made it through! You’ve been doing so well so be sure to check in for tomorrow’s amazing workout! I promise you’re going to love it!

Vitalize

Vitalize 30 Day Program Day 2

Rise and shine, it’s time to vitalize! Finish your cup of tea or coffee and meet me with a set of weights and that positive attitude! Today is all about being fierce and feeling strong. Let’s HIIT it!

Today’s plan includes an upper body toning segment along with some sweet cardio.

Warm Up:

  • 5 minutes of brisk walking on treadmill, elliptical, bike, etc

Upper Body-Arms:

  • Side Lateral Raise: 3 sets, 8-12 reps
  • Bicep Curls: 3 sets, 8-12 reps
  • Shoulder Press: 3 sets, 8-12 reps
  • Overhead Tricep Extension: 3 sets, 8-12 reps
  • Swimmer’s Press: 3 sets, 8-12 reps
  • Tricep Kickbacks: 3 sets, 8-12 reps

Cardio-Interval Training:

Set a timer or keep an eye on your time, we’re performing 2:1 intervals. For each exercise, perform for 20 seconds followed by 10 seconds of rest (take longer if you need it! This is your journey so gauge how you are feeling). Aim to complete 6-8 rounds.

  • Fast Wide-Stance “Football” Feet
  • Front Facing Punches
  • Hooks
  • Upper Cuts
  • Cross Country Skiers
  • Cross Body Jabs

 

Awesome job on completely day 2 of the Vitalize program! You’re off to a great start. I hope you are feeling as fantastic as I am and those arms are feeling the burn. Check back in for day 3!

 

 

Vitalize

Vitalize 30 Day Program Day 1

Are you ready to kickstart your fitness journey? Maybe those New Year’s resolutions got away from you. No matter where you are in life, where you’ve been, or where you’ve started, join me as we kickstart this 3o day program to vitalize your body!

Today we’ve got 3 supersets, 3 rounds each. You can follow up this routine with some extra cardio for a bigger kick!

Warm-Up

  • Jumping Jacks, 10 reps
  • Squats, 10 reps
  • Cross Country Skiers, 10 reps
  • Sit Ups, 10 reps
  • Arm Circles, 10 reps forward, 10 reps backwards

Set 1:

  • Squat with Alternating Side Leg Lift, 24 reps
  • Mountain Climbers, 20 reps
  • Side Plank with Hip Raise, 10 each side

Set 2:

  • Push ups on Knees, 10 reps
  • Alternating Spidermans, 20 reps
  • Alternating Lunge Backs, 20 reps

Set 3:

  • Hyperextensions on Ball, 15 reps
  • Hip Bridges, 20 reps
  • In and Out Abs, 20 reps

Cool Down with some stretching ensuring all muscles groups are properly cooled down.

 

Leave a comment on how you feel after this quick paced, heart pumping workout and be sure to continue on with the next 29 days with me!

 

 

Discover

Pretty Simple Paleo

Recently I decided to go Paleo. I tried it a few years ago and liked it, but while in college at the time I gave it up. So, I started again and this time recruiting my husband to join. Let’s just say so far it has been a HUGE SUCCESS!

My husband has a gluten intolerance so it is perfect that we avoid grains and gluten all together. But, if you were like him or the other 95% of the world that doesn’t understand Paleo, here it is in a nutshell and why it’s not hell like people think.

There are tons, and when I mean tons, I mean TONS of foods you can eat. I’ve made muffins, chocolate cakes, brownies, wings, quiche, you name it! But, it wasn’t without the help of a very new and dear friend; Diane Sanfilippo. Let me just say Diane, thank you so much for making the most amazing cookbook that actually has backed research and information on eating Paleo and not just recipes! Diane’s book, Practical Paleo, should be an award winning seller. It contains hundreds of overly delicious and nutritious recipes I could have never dreamed about.

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So, you ask again, what is Paleo? Everyone wants to know what they can’t eat instead of looking at what is allowed, so I’ll give it to you. Avoid the following:

  • grains
  • anything processed
  • artificial sweeteners
  • dairy
  • legumes

That’s kinda the gist of it. Not bad, right?

Since my husband is the best example for this and had no clue what he was getting into, let’s just say he hasn’t complained once about the food, his belly is always full, and doesn’t mind the desserts either 😉 He has lost 10+lbs in a couple weeks (including bloating and water weight) as have I. But what is even more important is how we FEEL!! I teach multiple exercises classes a week and my body has been in constant pain, but since going Paleo, my muscle and bone aches are gone, my energy level has increased, and I feel terrific!

Now the final question, will you give the Paleo lifestyle a try?

 

Fit Talk

What(s)upp??

If you’re a GNC, Vitamin World, Total Nutrition freak like me, walking into one of these stores is deadly and sometimes confusing. There are so many different products and companies to help boost calorie burn and muscle gain, but are you getting the right nutrients and minerals to be in tip-top shape?

supplements

Here are some different options of pre and post workout supplements that you should be taking to get that body you desire.

If you’re weight training try taking these:

  • 3-5 grams of arginine and 5 grams of glutamine 30-60 minutes prior to your workout.
  • Crucial amino acids from whey protein (20 grams) pre-workout.
  • 40 grams of slow-burning carbs such as a yummy sweet potato, oatmeal, bananas, or whole wheat bread 0-30 minutes pre-workout. (Try my combo: peanut butter and banana sandwich!)
  • 3-5 grams of creatine 0-30 minutes prior or sip throughout workout during rest. (I personally don’t take creatine, but I know some girls will take about half a teaspoon before working out).
  • 5-10 grams of leucine and 5 grams glutamine ASAP after your last set.
  • 40-80 grams of fast digesting carbs 30-60 minutes post workout such as white bread or table sugar.

Now what about cardio?

  • 200-300 mg of caffeine and 1-2 grams of acetyl-L-carnitine 30-60 minutes pre-workout.
  • 6-10 grams of amino acid mix 0-30 minutes pre-workout.
  • 20-40 grams of whey protein.
  • 40-80 grams fast digesting carbs.
  • (Replenish, Replenish, Replenish!)

What do all these “things” do for me and why do Ineed them? Well you technically don’t “need” them but they definitely do help!

  • Acetyl-L-carnitine: amino acid that transports fat into mitochondria where it’s burned for fuel.
  • Argininie: increases blood flow to muscle fibers pumping all your needed amino acids and oxygen to sore muscles.
  • Caffeine: increase your fuel source and frees fat from fat cells.
  • Creatine: helps fill muscles with water and gain strength.
  • Glutamine: increases energy and keeps  you from becoming fatigued.
  • Leucine: increases muscle growth and boosts release of anabolic hormone insulin.
  • Whey: keeps insulin levels down and helps burn more fat during rest sets.

Don’t feel exhausted and fatigued! Gear up, dose  up, and get ready!

 

 

-A