R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
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 This time of year it is so challenging to keep off unwanted "LB's", but we can do this together! This will be our first test, lets set a goal for this week to workout NO LESS than 4 times this week! Just to make sure the excuses don't take over, I will put up a full body workout to do 4 times over this upcoming holiday week! 
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 For every exercise listed, do 4 sets of 8-10 reps. The weight should be about 65-75% of your max. If you do not know what your max is, chose a weight that makes the last two reps of every set almost impossible to complete. That bit of effort will take you to a new realm of fat burning. Be sure to stretch for at least 30 mins after your workout.
Exercises: Back Squats Straight Leg Deadlifts Bent Over Rows Overhead Press Front Squats Deadlifts Pull Ups  Ingredients:
25 m4 servings478 cals
Source:https://www.allrecipes.com/recipe/20425/grilled-spicy-lamb-burgers/?internalSource=hub%20recipe&referringContentType=Search  3-4 Rounds
20 KB Goblet Squats 15 DB Bench Presses 20 DB Bent Over Rows 15 Alternating V-ups 20 Supermans 15 Tuck Jumps 20 DB Curls 15 Close Grip Pushups 20 DB Upright Rows  You made it to the end of the challenge! How has it been going?!? Do you see how simple it is to make positive modifications to your diet?!? The last good habit change is to find no less than thirty minutes a day of mental health exercises. Just like our physical bodies need exercise, so do our brains! This will not only reduce stress and anxiety, but it also will improve your sleep! Some examples of mental exercises would be; Meditation, Reading, listening to soothing music, deep breathing, adult coloring books, etc.
 4 Rounds
15 Burpees 20 Squat Jumps 25 DB OverHead Presses 30 DB Lunges (15 each Leg)  Hope everyone is enjoying the challenge, thus far, we will be focusing on sleep! Everyone loves sleep, but in my experience, it is one of the hardest things for people to obtain. That being said, we will be setting a daily goal of obtaining 6 to 8hrs of sleep. This can include those little afternoon naps, as well, it is just so beneficial to give ourselves the proper amount of rest and recharge.
 Activity Challenge Take advantage of this three day weekend, go outside and do something active for no less than 30mins a day! Let us know what activity you did each day! |
AuthorsKepra Jack Archives
December 2020
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