MMB – Summer Check In and Reminders
Happy Monday to you! I hope you had a fabulous weekend and are thoroughly enjoying your summer! Great job to everyone who was able to make it out to classes this past week. Many of you have stayed consistent with your work outs during the summer and I can see the fruit in your lives ! Can you feel it? Many of you are looking very strong out there and I can see that you are energized and motivated. Keep it going! It’s tough to stay committed during the summer when there are so many different schedule changes and activities. Proud of you guys!
Announcements and Reminders:
- Kid Fit and Moms’ Fit Club is this morning at 9:30am and 10:00am! Our last Kid Fit and Moms’ Fit Club is this Friday, July 28th! Classes are held at Creekside Park in Pleasanton 5601 W. Las Positas Blvd.
- Regular class schedule this week at VBC.
- Saturday Boot Camp note: the parking lot at VBC is being repaved, so we will mostly likely have the entire Boot Camp on the trail. Meet me at the entrance to the trail. Kids who come can still hang out inside the church.
- Next Running Boot Camp is Sunday, August 6th at 7am!
- Have you changed your weights in your resistance training? If you’ve been exercising for a few months and you are still using 5lb dumbbells for curls, perhaps it’s time to bump it up 🙂 This will help increase load on the muscle and therefore, will give you better results in strength and shedding fat. By the last rep, if it’s not super hard to lift and you aren’t feeling that burn, then you aren’t working as hard as you could be 🙂 Increase weights by a couple of pounds and see how you do. You may need to reduce your reps, but that’s o.k. because you’ll be working hard for the reps you are doing. Make sense? Also, make sure you are incorporating lower body with your upper body work. For example, don’t stand and only do curls, add lunges or squats – yahoo!
Pattern Overload? Remember the body adapts to whatever you’ve been doing the past few months in pattern overload. Have you changed up your work out in a while? Are you still walking/jogging/running at the same pace? Switch it up! Try incorporating intervals a couple days a week such as a 30 sec jog, 20 sec fast run, and a 10 sec sprint. Do this for 20 minutes and believe me, you’ll change up your pattern and see results right away in increased stamina and speed, faster heart rate recovery, and increased caloric burn!
Are you getting your core work in daily? If you don’t have time to do a full blown work out, what about 5-10 minutes right before you get in the shower in the morning? Do your dynamic stretches, roll out, and do a couple sets of push-ups, plank holds, floor bridges, side planks, supermans, and bird dogs. This will get your blood pumping and oxygen to your brain to wake you up and improve your core strength!
Good nutrition is key! Say no to the drive through, any form of junk food or fast food, and of course – soda! Why? Because you deserve to put good fuel into your body! You are working hard and your body needs nutrients to function properly. Say yes to fruits, veggies, salads, nuts, seeds, plant based proteins like lentils, low sugar/high protein yogurt, and fermented foods like Kombucha! Front load your calories in the morning when you need the bulk of your fuel to kick off your day. Dinner should NOT be the biggest meal of the day. Think: breakfast eat like a king, lunch like a prince, and dinner like a pauper. Make sense?
Are you moving throughout the day? I’ve been mentioning this often on my blogs because I want you to be aware of the dangers of sitting for prolonged periods of time. Friends, if you have a desk job….please take breaks! The absolute worst thing you can do for your health is sit for long periods of time and not get up! It’s not a big deal! Set a timer at your desk or on your phone to remind you to get up for 5 minutes and move. Make sure to open up your chest and do some stretches extending your arms back for a standing back extension stretch. If you have a stability ball around, do some back extensions or lay over the stability ball for a minute. This will feel so good and will open up all of those tight chest and shoulder muscles from hunching over. Also make sure to stretch out your forearms and massage them so you won’t end up with carpal tunnel or other strains and injuries from typing all day. If there are stairs in your home or office, use them! You can make magic happen in 5 minutes, but consistency is the key!
Getting enough sleep? If you are consistently burning the midnight oil and are always waking up tired and feeling behind the eight ball, I encourage you to get to bed by 10pm. When you are working out hard during the week and enduring stress from daily life, your body needs time to heal, recharge, and replenish. This is what sleeping is for! If you want to look and feel your best, then rest is king! There’s a lot of research out there that links obesity with poor sleep quality and lack of sleep, so try your best to get to bed earlier and see how you do.
Water Intake – We all need to drink more water…period. When you wake up in the morning, I encourage you to drink a very large glass of water to start your day hydrated. Remember, when you wake up in the morning, you have come off of a fast, so begin with water and continue drinking water throughout the entire day. Before you begin eating your meal, drink a large glass of water too! Remember, urine should be a pale yellow and have very little odor.
That’s it for now gang! Have a great week and I’ll see you in class soon!
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