R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
Training Videos |
 December Hiking Challenge Hit a hike or spend no less than 30 minutes outside. Do this for 20 of these 31 days, and see if you feel any benefits! This is a great way to stay healthy through the holidays and improve our collective mental health!
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 Every Minute on the Minute 15 Squats 10 Push-Ups Use the remaining seconds of the minute as your rest, see how many rounds you can complete! Ab Complex 20 Alternating V-Ups 20 Russian Twists 20 Leg Lifts (low back flat against the floor)  Let's start by saying, nothing worth while comes easily or quickly. That being said establishing healthy habits takes time, it's slow and takes a lot of mental determination. One habit takes two to three weeks to sink in, so implement one habit at a time, with the goal of changing your entire routine.
Habits to implement: - 8hrs of sleep -Adequate Eating Period (no more than 10hrs) - Daily stretch routine - Daily exercise routine - Healthy Nutritional Choices - Adequate stress Relief Practices (Alcohol is not an adequate way of dealing with stress) - Finding a hobby to perform 4-5 times weekly  Protein Recommendations The recommended daily intake for protein, according to myplate.com, depends on a variety of factors, including your age, sex and level of physical activity. A good guideline to use is 0.8-1.5g per pound, depending on your goals.  3-5 Rounds 10 Burpees 20 DB Single Arm Squat Thrusts (Each arm) 10 Walkouts 20 Overhead DB Lunges 10 Leg Lifts 20 Alternating V-Ups Spikes in blood sugar and increased insulin production is linked to: Obesity Diabetes Alzheimer's Heart Disease Cancer Stroke Infertility Hormone Imbalances   3-5 Rounds 20 KB Swings 20 KB Cleans 20 KB Single Arm Overhead Lunges (Each Leg) 20 KB Overhead Presses  3-5 1 minute Rounds - Kettlebell Goblet Squats - Ankle Banded Wide Walks (20yds) - Glute Bridges (3 second holds) - Lunge Pulses (30 sec Each leg) - Kettlebell Squat Thrusts  *REMINDER* This is just a friendly reminder to get your flu shot! Contact us today to protect yourself and others! 480-999-7911 |
AuthorsKepra Jack Archives
November 2020
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