Fall Into Fitness BEGINS August 26th --> Week 1 Schedule, Healthy Eats/Drinks, and Motivation!

Hello all! Are we ready to rock & roll? Thanks again for the excellent turnout and some jammin' referrals from a lot of you! Btw - it's not too late for someone to sign up, either! Keep spreading the word. Let's make this world as healthy as we can!

"If you want something you've never had before, you have to do something you've never done before."
- Anonymous

What you need for the week:
*Water Bottle
*Soft surface or an exercise mat
*Dumbbells {5 pounds for beginners}
*Quality workout gear: focus on it being comfortable, form fitting, and supportive!
*Something to time some of the workouts (watch, clock, cell phone, etc)
*Camera/Cell-Phone to take a pic of yourself before and after for accountability and motivation (you get points for doing this)! Remember to email me these photos each week! I want to see you sweat!

Here's your first workout schedule for the very first week...{All workout explanations are listed below!}

I'm so giddy! I can't wait to virtually do these workouts with you! See if you can't recruit some friends to join you in your workouts! It's so fun to workout with someone!
 Remember, any questions, just let me know! I am here to help with anything along the way!

Explanations:
Steady State Cardio: You can do a variety of workouts for this one including: running, walking, biking/spinning, or using the elliptical or stair-stepper. Remember to keep around the same pace for the whole workout -- for example: running @ 10 mph

HIIT (High Intensity Interval Training): This can also be done doing a variety of workouts including: running, walk/jog, biking, or using the elliptical. For this workout, you'll be alternating from low-intensity to high-intensity every 30 seconds. For the low-intensity you will stay at a steady state pace for 30 seconds, then go all out for 30 seconds (push yourselves!) Do this for 20 minutes.

Warm Up/Cool Down: An easy way to warm up and cool down is to walk or just go very easy on an exercise machine. Remember to stretch following each workout, too! Look up basic stretching on Google if you need assistance knowing what to do!

Strength Workout #1:

Here are links/photos (some are me!) to the various moves:

Shoulder Presses with front kick: 

Plank with leg lifts:

Kettlebell swings: https://www.youtube.com/watch?v=q0jalJ-3e7U

Leg drops: http://www.youtube.com/watch?v=BKkpMcmyR9s

Squats w/DB curls:

Plank Jacks:

Strength Workout #2:

Links/Photos to the various moves:

Thrusters: https://www.youtube.com/watch?v=BNTW7B09VJg

Windmills:

Alternating Lunges: 

Indian Style Crunches:

Mountain Climbers:

Yoga Workout #1 

Simply hold each post for 45 seconds 

Hydration: Each day you should aim for 72 oz. of water. Find a way that works to log your intake and stick to it! Keep a water bottle with you at all times and you'll never have trouble with this. Remember to drink at least 8 oz. of water prior to exercising and at least 8 oz. of liquid following the exercise! Before exercise, your drink should always be water {unless you're planning to exercise 2+ hours, in this case we're not}. Following exercise, there are a few options if you want to mix it up..
*8 oz. water {liven it up with lemon, lime, berries, or cucumber slices!}
*4 oz. coconut water mixed with 4 oz. water

Pre-Workout Snack Ideas: It's very important to be sure you eat something before exercise in order to provide optimum energy levels to power through your workouts! Plan your workouts around snacks and you'll be able to power through with no problem! Eat your pre-workout snack 45-60 minutes before you plan to workout to make sure it has some time to digest a bit.

--> Here are some options for this week...
*Fruity Protein Smoothie
*Oats: 1/4 cup oatmeal, cooked with water + 1 tbsp almonds + 1/4 cup berries
*Yogurt parfait: 1/4 cup nonfat yogurt + 1/4 cup berries + 1/4 cup whole grain cereal (Kashi, Grape Nuts, Original Cheerios, etc)
*Slice of toast with 1 tbsp nut butter
*Banana with 1 tbsp nut butter
*1/2 Larabar, Lunabar, ThinkThin bar, Uberbar, Kindbar, etc. {Choose something with only a few ingredients and lower in sugar}

Post-Workout Snack Ideas: Post-workout is also extremely important in order to provide adequate muscle repair and to prevent your energy levels to drastically drop. Eating following your workouts will also prevent overeating later on because you quickly are refueling your body! Eat your post-workout snack within 20-40 minutes following your workout!

--> Here are some options for the week...
*4-6 ounces (3/4-1 cup) low fat chocolate milk
*1 banana with 1 cup of low-fat milk
*Protein Shake: 1 scoop protein powder + 1 cup low-fat milk
*7 whole grain crackers + 1 hard-boiled egg
*1/2 cup cottage cheese + 1/4 cup whole grain cereal

Questions? Let me know anytime - you have my email!

How to get points this week: 
1) Complete each workout & post a comment on this blog post after you complete EACH workout (1 point for each workout completed AND commented)
2) Send me a picture of yourself during/after your workouts (1 point for each photo)
3) Send me a picture of yourself enjoying a pre or post workout snack!