Fitone

Health and Fitness information to improve your quality of life


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Define The Muscle, Burn The Fat

runwithyourheart

6 mile run this weekend felt good!  The humidity was intense even at 6 am but I pushed through and got out of my comfort zone.  My legs were tired and I was definitely “running with my heart.”  My runs around 6 miles or more are great fat burning workouts for me.  I really can see more muscle definition when I combine longer runs and weight training.

I finished my run with lots of water to replenish fluids and a post run snack. IMG_20170709_150908This smoothie with avocado, spinach, and pear was delicious. I definitely moved out of my comfort zone during my run and this was a well deserved treat

After recovery, I followed up my cardio with some triceps and chest work. I did 4 sets of tricep pressdowns alternating with bosu ball close grip push ups to burn out my triceps.  triceppressdown

 


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Killer Friday Workout

Ready for a kick butt workout to start your weekend off right?  This 125 REP CHALLENGE workout is for you. Start with a one mile run on the treadmill on a incline (suggested incline is 5 but adjust according to your fitness level)  If you are not a runner, walk some hills for 10 minutes. After that start the cardio strength intervals. Complete each exercise with very little rest between sets.  Perform the circuit 3-4 times depending on fitness level.  Remember to select a weight for each exercise that challenges you and makes it difficult to complete the last few reps.

 

Jessie's Friday WOD

beingperfect

Remember results come from hard work and consistency in your workouts followed up with good food choices!  LET’S DO THIS!

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Six Pack Abs! Let’s Do This

What does it take to see ab definition?  It’s not easy and requires a precise workout and nutrition plan.  It’s easy to store fat in the abdominal region so it requires hard work and consistency when planning your workouts and meals.

Begin by determining how many calories you need and journal your food intake on a daily basis.  A great app to use for this is  Lose It!

A clean diet will make a significant difference in your results.  Make a point to eliminate processed foods and eat more green veggies, lean protein, organic fruits, and filtered water.

Circuit weight training, cardio intervals and workouts like my ab circuit below will help you to begin to see those six pack abs!  Try my challenging ab circuit below and let me know how you like it!! Enjoy

 


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Transformation Tuesday

Try this weight training circuit that will elevate your heart rate and build lean muscle. You will need a mat, various selection of weights, and water.  Try to move through the circuit with very little rest between sets and challenge yourself by utilizing weights that make it difficult to complete the last few reps of each set.   Don’t forget to warmup,  workout at your own level/pace, and hydrate before-during – and after workout.  Enjoy!!

 

Weight CIrcuit


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Monday Motivation Workout Challenge

This killer circuit is a total body interval training workout.  It’s a great way to get lean and reduce body fat.  Begin to clean up your diet by cutting processed foods from your diet and increase lean meat, fruit and veggies to see amazing results.

Perform 25 reps of each circuit and complete each circuit 2-3 x.  Don’t forget the bonus circuit to really burn calories, reduce body fat and work the glutes.

Let me know how you like it 🙂

 

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