May 17, 2010 Weekly Challenges

Nutritional Challenge

No Cheat Week! Don't Give Into Any of Your Cravings!

Exercise Challenge

Forget About Flab Abs!

Guys - Forget about all Gut and No But!

Your challenge is to work on your abs 5 days per week!

Food of The Week

Strawberries

Metabolism Booster

Stop Eating Before You Are Full!

View Our Website For Our Class Schedule!

www.Fit360rx.com

NEW CLASS-5:45 AM Boot Camp-4 Week Sessions

Get Into SUMMER Shape!

Sign Up For Our NEW 5:45 am Outdoor Boot Camp!

Next Class Begins 5/25. 4 Week Sessions!

Call our office to schedule: 216-447-4438

AM Breakfast and 5:45 AM WORKOUT

Vanilla Greek Yogurt with 1/2 Teaspoon Homeade almond butter added to yogurt.

5:45Am Workout

Run around park.
Bleacher Step Ups
6 sets of 25 pushups
1 min reverse planks
1 min regular planks w/ dips and holds
3 sets 50 situps
1 min side plank holds
reg planks w/ leg lifts
4 sets 25 jumping jacks
4 sets side lunges
plus more more more......

AM Breakfast 5/4/10

1 Piece Whole Wheat Toast and 1 Tablespoon Almond Butter.

AM Workout
5:45 am Boot Camp. I did all exercises modified today, since my shins are still hurting me.

Monday 5/3/10

*Took My Nutrtional Coaching Certification Today!

Food Of The Week: Berries

Nutritional Challenge: No White Carbs

Workout Challenge: One Extra Full Body Workout

Almond Butter Recipe

Rosanne's Almond Butter Recipe

16 oz raw whole almonds

baking pan

food processor

Bake raw almonds on baking sheet for 8-10 minutes. By baking the almonds it brings out the flavor!

Then slowly add roasted almonds to food processor. At first it will be dry then it will paste up. It could take up to 10 minutes for Almond Butters natural oils to come out. You can also add a small amount (1 teaspoon or more pure vegetable oil). Another option would be to add sea salt or kosher salt. I did not add salt to mine.

A very healthy pre/post workout meal/breakfast or snack: Whole wheat toast with almond butter and 1/2 banana.

*I would assume you could use this recipe for any kind of nut. *Remember to watch your portion. Do not use too much/eat to many nuts throughout the day. They are healthy for you, but too many can cause weight gain!

Picture Week

4/19/10
This Week: Take a pic of yourself. Front, Back, Side profiles with a bathing suite. In six weeks from today, we will review the pic and look and the difference in your body. Then we will take pics again and look in 6 more weeks. We will use this tool as a motivational tool.

15 AM Workout. 3 Sets of 50 situps, 3 sets of 20 pushups and stretching. Then I will be teaching a class...

This week: Food of the week: Broccoli

Nutritional Challenge: No Chocolate Week

Xercise Challenge: Still am/pm mini workouts

Workout 4/15/10 - 15 Minute Additonal Mini Workout

5:45 AM Boot Camp! Great Job Fellow Boot Campers! I think we pushed you to the max this AM. Don't forget to refuel your body post workout!

In addition to my 5:45AM Boot Camp, here is my mini workout!

Warmup 1st ofcourse!
12 Pushups
20 Situps
12 Pushups
20 Situps
12 Pushups
6 Sideplank hold 5 secs rest 3 secs
12 Diamond Pushups
6 Sideplank holds 5 secs rest 3 secs
12 Starcrunch Situps with lower ab lifts
1 Min Plank
12 Starcrunch Situps with lower ab lifts
1 min plank
Stretch

Spring Break Week

Feeling VERY FULL from Easter! Today is a new day! This morning my 15 minute workout will include cleaning! I am spring cleaning today! Washing Floors and running around my house! TONIGHT my workout will be the outdoor bootcamp! This week I am going to do some research for one of my clients who wants help to decrease her cellulite. We are going to work on this for 6 weeks/pics and all! The diet will be strict and the workouts intense.....so be ready!

April 1, 2010 6AM 15 Minute Workout

NO JOKE! (Happy April Fools Day!) My 15 Minute AM Workout!

2 Sets -75 Reps Outer Thigh Lifts/with variations
2 Sets - 50 Reps Inner Thigh Lifts/with variations
1 Set Lat Raises - 25 Reps From Floor No Weights
2 Sets - 25 Pushups
*Thats It For AM- Easy Easy

*Now I will train with my first client and burn out his abs! I will participate ofcourse!

http://www.ideafit.com/fitness-library/10-exercise-myths

Ten Exercise Myths

March 29, 2010 AM 15 Minute Workout

March 29 Am-15 Minutes
Today it was the treadmill for 15 Minutes
Tonight I am going to do intervals on treadmill for 15 minutes

Fit 360 Event

Fit 360 Event

Boot Camp Begins April 12-May 19
Independence Civic Center 7-8pm

AM Boot Camp Begins April 13 - May 20
Independence Field House 9-10am

My Am 15 Minute Workout

3 sets of 20 situps
3 sets of 20 inner/outer thigh leg lifts
3 sets of 20 glute lifts

Weekly Fitness Challenge - 15 Min AM & 15 PM Workout

Tell Me What Type of 15 am/pm workout you are doing?