friday fitness challenge

Friday Rundown 4-7-17

On the Docket for the Weekend

  • Grocery shopping is tonight. I’m going to keep my meal plan super easy this week because we’re leaving Friday night to head to my sister’s house in Indiana for Easter. I have plans to write about “having a happy and healthy road trip” and “staying on track at houses that aren’t yours,” to make up for the totally lackluster meal planning and recipes next week.
  • Start amassing cat stuff. We’re obviously waiting until returning from Easter to bring home a furry friend, but I’m a crazy cat lady underneath all these years of no pet ownership and I want to get its little spot ready NOW!

The Successes

  • I think I realized the reason I really like these “100” challenges. They help me practice form! After a week of doing my self-imposed squat challenge, I feel like I’m really starting to straighten them out and keep much better balance. Last month I had never done better pushups in my life, either.
  • I made a doctor appointment. I had procrastinated for a while, but I really need to go. My symptoms are starting to get really strange and invasive to normal life again. I think I really need a different treatment option but I have a feeling they’re probably going to do nothing.

The Not as Successful

  • My mood was heavily affected by the weather. I wouldn’t call it a horrible mood as I’ve generally still been easy on myself and easy for other people to deal with, but I just want to sleep and sit. Blaaaaah.
  • Gym. I was so fatigued all week. You know what never happens to me? Naps. I don’t take them. I kept falling asleep all week and no amount of sleep was enough. I felt like I was in a gelatin mold all week. So, I kind of fell short here but I kept my steps up. I did stretches galore, and I did my squats. I still amassed a ton of points for my workout team with my walking, but it can’t really compare to the feeling of a floppy sweat after a heavy workout.

Little Rambles

  • My ring got adjusted and it really is still too big. I’m a little less afraid of flinging it across a room or parking lot with just the flick of a wrist, but it still turns and slides down my finger. The jeweler insisted we not actually fit it close to my finger because finger size apparently changes, but no. I want that thing stuck on there. If only we could just implant it. I’m SO scared of losing it!
  • I really do understand that some prescription drugs can be and are easily abused, but it always seems to me that all of the repercussion is put on people who need them instead of those who abused them. It’s worse than “guilty until proven innocent” because no amount of compliance will get them off your back! Basically, my fiance has severe ADD and because a bunch of college kids took it upon themselves to abuse ADD drugs as study aids, we have to go through this song and dance every month with the pharmacy, the insurer, and the doctor just to get it filled. They won’t even pay for it anymore. We got this one filled, but it really is too expensive. This is why people who want help can’t get it! 
  • This is stuck in my head. I haven’t even played this one since sometime in high school.
Get it Right, Get it Tight For the Weekend!! #FitFriday is here! 😎😅

Fit for the weekend!! Let’s bring the holiday weekend in with some fire… Get at it peeps! It’s not too bad! YOU GOT THIS!!

Warm up: 50 jumping jacks

40 crunches

30 squats

20 high knees

10 push ups

5 burpees

**Cut in half and REPEAT!!!***

20 crunches

15 squats

10 high knees

5 push ups

30 sec plank hold! 😉

Follow my crazy!!
Artist blog: iamjeante.com (iamjeante)
Twitter/ Instagram: @jea_nte
YouTube: Jeanté Godlock

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lazyexceptwhencooking loveniaimani loveistheessenceoflife candi4olitz okay-you-win scandalousnurse goddesscru sale-aholic gladi8rs iknowwhythesongbirdsings miaadamswhat scandalbayoubeauty screengeniuz englandisbae geaniewebbie lyanaalvarado I’m sure I forgot some peeps. 😔

This Weekend’s Fitness Challenge Move: Dumbbell Overhead Triceps Extension

We’re targeting the arms, upper back and shoulders with this awesome exercise.

Try using 8-12lb dumbbells or use a Kettlebell and do 2 - 3 sets of 10-12 reps.

This will help get our arms ready for Memorial Day.

Happy Fit Friday!

instagram

Fitness Friday is here! CHALLENGE & TAG a friend! Try these jump switch lunges with 5 push-ups after every 10 lunges on each leg. Go for rounds of 3 minutes on 1 minute off for round of 15 minutes. It will hit every body part and kill in the best possible way! GOOD LUCK! #Fitness #Friday #FF #FullBody #Legs #Lunges #PushUps @barrysbootcamp (at Barry’s Bootcamp NYC)

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Fitblr Friday: Food

This Friday’s Fitblr is catered towards how to eat nutritiously (and deliciously) without breaking the bank.

But first, we have a FITBLR FRIDAY WINNER to announce!

The winner of Fitblr Friday’s Fitness Challenge: Jaime!

If you haven’t seen Jaime’s incredibly thoughtful fitblr post, please check it out here.

Jaime, from behalf on everyone at Ways2Raise, we want to say thank you for your inspirational story about your personal fitness journey.

Now, onto Fitblr Friday’s First Meal Plan!

*note: to be as inclusive as possible, we have mapped out several different pre and post workout small meals/snacks that are primarily vegetarian/vegan but can be easily modified to accompany a meat eater’s diet*

When it comes to a healthy diet, the key is to be as nutritionally rounded as possible. Throughout the day, your body will need a healthy blend of macro and micro nutrients to complement the workouts you’ll be doing.  The secret key to healthy diet that helps keep your metabolism running efficiently, is to start eating around 5-6 meals a day. The way to do this without breaking the bank is to make your meals in small and tailored snack portions to fit your weight and height.

Here is a list of healthy (and affordable) workout snacks you can start to incorporate throughout the day for a well-rounded diet.

Pre-Workout Foods: (to be eaten 30-60 minutes prior)

  • Greek Yogurt (optional: topped with fruit/granola)
  • Fruit (bananas, apples, oranges, berry blends; raspberries, strawberries, blueberries, etc)
  • Oats/oatmeal
  • Whole grain bread (optional: topped with fruit preserves/or charge up with peanut butter for an additional protein boost)
  • Scrambled/Hard-boiled eggs

Post-Workout Foods: (to be eaten throughout the day for added protein/carbohydrate boosts)

  • Greek yogurt
  • Protein shakes (optional: w/frozen berries and almond milk!)
  • Tofu scramble
  • Eggs with spinach, kale, mushrooms, etc
  • Salad (cut up hard boiled eggs & nuts for an added protein boost or tofu)
  • Almonds/Mixed Nuts

Next week, we’ll update you with meal plans to incorporate into your diet alongside these healthy snacks/small meals to keep you going. The trick is to eat every one to two hours throughout the day to keep your metabolism running. Your body burns calories up to 48 hours after a workout and proper nutrition helps your body function effectively and safely.

Tune in next week for Part 1 of our Fitblr Friday Exclusive Recipe Book, which we will cater to focus on foods that boost testosterone, estrogen, or balance the two in the body.

-Charley and Andrew