R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
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 4-5 Rounds 10 Walking Lunges (Each Leg) 15 Burpees 20 Alternating V-Ups 15 MedBall Slams 10 Walking Lunges (Each Leg)
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 Happy Halloween! Have a Happy and Safe Halloween!
From the entire HeartFit Team!  TRY THIS!
Every Hour on the Hour 3 sets of 15 reps Different Exercise Each Hour! Let us know how it went!  WEEK #3
This week we focus on our stress levels, no matter who you are or where you are located, you carry some degree of stress load throughout your life. It is absolutely crucial to off load this stress on a daily pace, so that it does not build up over time. With that being said, we will be implementing no less than 30 minutes of some form of Mindfulness. This can be broken up into increments, for instance (6) 5 min periods of deep breathing. Making this a part of your daily routine allows you to clear your mind of the clutter that accumulates. A clear mind makes it much easier to see all the good things in your surrounding!  5 Exercises to Start your day!
CAT/Camel Stretch- Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times. Jumping Jacks- Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Air Squats- Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners. Push Ups- You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position. An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body. Planking- In Prone position, balance on your toes and forearms or hands. Hold this static position for over one minute, as this activates all of the core muscles.  Ingredients20 m
4 servings92 cals
Heating Instructions
 Squats
 We are three weeks into the challenge! Are you noticing any improvements?!?!
This week, we're talking about our activity level! Stay active is crucial to our foundational health! So that being said this week's good habit is to add in no less than 30 minutes of some form of activity, at least 4 days a week. What is considered 30 minutes of activity, you ask? Well, I describe it as anything that raises and sustains that higher heart rate for the 30 minute duration. Walking is an amazing activity, as long as it is faster than you normally walk around. Hope everyone is finding this challenge helpful, you are half way through after this week! Keep Going, your health depends on it!  4-5 Rounds
25 Wallball Shots 20 Weighted Lunges 15 Beastmaker Burpees 10 Single Leg DB RDL's 15 Beastmaker Burpees 20 Weighted Lunges 25 Wallball Shots |
AuthorsKepra Jack Archives
January 2020
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