Day 2 Fitness Challenge and Health Tip

Good Monday Morning. It's time to begin our week of fitness. I gave you day one of last week to get you started and motivated and hope you tried the exercises and now I am bringing you day 2 of those exercises for week 1. I am finding that instead of doing the 3 days a week exercises for the challenges, I find it beneficial do the exercises every other day, then take off one day a week but you may be more comfortable just picking the 3 days a week that you want to do these. For example, the frog squat calls for 3 day workout, Mon-Wed-Fri and abs call for 3 days Tues- Thurs-Sat, I find it better to just keep alternating those but that's me. I feel like I slack just doing those 3 days.

So anyway, here is the workout for day 2 Week 1. Hope you are following and doing these because I want to see those pics of how you are doing plus we have the Fit Working MOMS event next September, so take this year and get those bodies in shape.

Week One Day 2 Challenge:

Continue with your walk/jog challenge this week, aiming for at least 5 days. Walk 6 mins, jog 1 for total of 4 times. That gives you that 30 minute aerobic blast that you need.

100 Push-Up Challenge Week 1 Day1: This is the first day you are doing these!

Rest 60 seconds between each set:

Set 1:        2

Set 2:        3

Set 3:        2

Set 4:        2

Set 5:        Max it out (least 3)

If you can do more than 12, then that's great, max yourself out but not until pain. Each workout day the reps increase and this is a way to slowly build up your strength without exhausting yourself.

200 Bicycle Crunch Challenge Week 1 Day 1:

Rest 60 seconds between each set:

Set 1:       3

Set 2:       4

Set 3:       3

Set 4:       3

Set 5:       Max it out (least 5)

The bicycle crunch is one of the most effective workout for the abs. Not only does it work the transverse abdominis, rectus abdominis but the obliques too, so you have all 3 major parts of the abs being targeted in this one exercise. Take a look at this video for on how to do these.

Health Food Tip:

Another healthy breakfast is to take 1 whole egg and 1 egg white for scrambled egg, add a little bit of spinach leaves, sprinkle of Parmesan if you wish and top it off with salsa. And don't forget a glass of Bolthouse Farms juice gives you a variety of your fruits and vegetables that you need daily.

Enjoy, have a happy Monday and will see you back here tomorrow.

24 hours in your day!

So you decided to get in shape? Have you stuck with it or have you reverted back to all those old habits that have kept you unhealthy and unfit? Let's kick this in gear together and together we can get back on track.

Let's take a look at what we can do:

1. Let's start from scratch. Let all the failures go and from this moment on, start today and get back on track. Take an exercise, any exercise, push up, crunch, squats and do one right now. Do 20 and you will feel an accomplishment.
2. Make your health a priority for you.Schedule it, plan it, then DO IT. Incorporate it with housework or while talking on the phone. There are so many ways to get in that little dose of exercise.
3. Don't have time for a 30 min or hour long exercise? How about 10 minutes here or 15 minutes broken down to 2 or 3 times instead of all at once.

Main point is, you have 24 hours a day like everyone else and you can fit in time for a few minutes to make yourself healthier.  Just choose to do it and choose to be healthy.

How your body works:

Do you know which part of the body  produces the most important enzymes? Did you guess the Pancreas? This is it. what do enzymes do? The are designed to digest fats, carbs and proteins. Bet you didn't know that, huh? This is what also makes insulin so that your body can use glucose for fuel. Pretty cool. So as you can see this organ is pretty important and you need to make sure you take good care of this guy. So how do you do that? How about a healthy diet, eliminate processed foods and eat natural foods. 

What are some of the foods you can eat to keep a healthy Pancreas?

• Eat some blueberries and cherries:  They provide antioxidants and will help prevent cell damage
• Love me some broccoli:  These guys have power anti cancer properties
• Some more antioxidants: Garlic, onions and red grapes
• Red Relish Mushrooms
• For iron, vitamin B how about Spinach
• Sweet potatoes
• Tomatoes
• Yogurt with active cultures: This will help with digestion.

Keep watching for healthy recipes right here on my blog. They are packed with nutrients and flavor and are so healthy. You don't want to miss it.

Thanks for reading and please take the time to subscribe. Happy Thursday!