September 1000 Workout Week 3

squatWe are now halfway through our 1000 Workout Challenge. How is everyone feeling? Hopefully you all are feeling well and pushing yourself like I am. This week we are going to increase the number of times we perform the challenge throughout the week to raise the intensity in our workout. Remember this month we are using a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. Keep working hard!

*Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one. Beginners will perform this challenge 4 times a week, Intermediates will perform this 5-6, and Advanced will perform this 6-7 times a week.

Week 3

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

*Remember*

You can perform all these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Keep up all the hard work and let’s finish this challenge off strong! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

September 1000 Workout Challenge Week 2

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I apologize for being a day late on posting this weeks challenge rules. We are now entering our second week of our 1000 Workout Challenge. I hope with this challenge you all are being pushed out of your comfort zone some and reaching new fitness levels. Feel free to increase the number of times your perform the challenge throughout the week if you want your workouts to be more intense. Remember this month we will use a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. Keep working hard!

*Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one. Beginners will perform this challenge 3 times a week, Intermediates will perform this 4-5, and Advanced will perform this 6-7 times a week.

Week 2

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

*Remember*

You can perform all these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Continue working hard during the second week of the challenge. Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

September 1000 Workout Challenge

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Hello everyone! I hope you all had a great Labor Day weekend and finished the August leg challenge off strong. Today I will be introducing our new monthly challenge that was very popular and you all seemed to like it last year. We will be doing the 1000 workout challenge!! The 1000 workout challenge is a fun but intense total body workout. This month we will use a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. I hope you all are ready to push yourself to the limit this month!!

*Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one. Beginners will perform this challenge 3 times a week, Intermediates will perform this 4-5, and Advanced will perform this 6-7 times a week.

Week 1

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

*Remember*

You can perform all these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Good luck to everyone on starting the new challenge and I know you all will do great!! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

August Leg Challenge Week 4

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Hey everyone!! We are now entering our last week of the Leg Challenge. By now you should be able to increase your intensity and the number of sets you are doing. I hope everyone is ready to push themselves to the limit for the last week. Finish strong!!

*Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles.  Remember you should be pushing yourself as we process through the challenge. For most of these exercises you will have an option to use your body weight, dumbbells,resistance bands or gym machines for those participants who are going to be working out in a gym setting.

Week 4

(Beginners)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 3 sets of this circuit)

 (Intermediate)

  • 50 Regular Squats
  • 50 Forward Lunges
  • 50 Plié Squats
  • 50 Side Lunges
  • 50 Calf Raises
  • 50 Jump Squats
  • 50 Jump Lunges
  • 1 Minute and 30 Seconds Wall Sit
  • 1 Minute and 30 Seconds Jump Rope

(Perform 2-3 sets of this circuit)

 (Advanced)

  • 60 Regular Squats
  • 60 Forward Lunges
  • 60 Plié Squats
  • 60 Side Lunges
  • 60 Calf Raises
  • 60 Jump Squats
  • 60 Jump Lunges
  • 2 Minute Wall Sit
  • 2 Minute Jump Rope

(Perform 2-3 sets of this circuit)

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into multiple sets before moving on to the next exercise.*

Everyone let’s finish the month off right. Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

August Leg Challenge Week 3

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We are halfway through our leg challenge. By now everyone should be feeling stronger and noticing some changes in your legs. The remainder of the month we are going to push ourselves harder and take our exercises to another level. I hope you all are ready!!

 *Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles.  Remember you should be pushing yourself as we process through the challenge. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.

Week 3

 

(Beginners)

  • 30 Regular Squats
  • 30 Forward Lunges
  • 30 Plié Squats
  • 30 Side Lunges
  • 30 Calf Raises
  • 30 Jump Squats
  • 30 Jump Lunges
  • 1 Minute Wall Sit
  • 1 Minute Jump Rope

(Perform 2 sets of this circuit)

 (Intermediate)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 2 sets of this circuit)

 (Advanced)

  • 50 Regular Squats
  • 50 Forward Lunges
  • 50 Plié Squats
  • 50 Side Lunges
  • 50 Calf Raises
  • 50 Jump Squats
  • 50 Jump Lunges
  • 1 Minute and 30 Seconds Wall Sit
  • 1 Minute and 30 Seconds Jump Rope

(Perform 2-3 sets of this circuit)

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into multiple sets before moving on to the next exercise.*

Continue working hard and finishing out the month strong.  Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

August Leg Challenge!!

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Hey everyone!! Sorry that I’m late posting this month’s new challenge. I just got back from the Bahamas and didn’t have the best wifi available there. I hope you all did well completing the cardio challenge last month and are ready for something new in August. This month we are going to focus on getting our lower body stronger. I hope you all are ready to have nice toned legs!!

*Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles.  Remember you should be pushing yourself as we process through the challenge. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.

 Week 1

(Beginners)

  • 10 Regular Squats
  • 10 Forward Lunges
  • 10 Plié Squats
  • 10 Side Lunges
  • 10 Calf Raises
  • 10 Jump Squats
  • 10 Jump Lunges
  • 30 Second Wall Sit
  • 30 Second Jump Rope

(Perform 1-2 sets of this circuit)

 (Intermediate)

  • 20 Regular Squats
  • 20 Forward Lunges
  • 20 Plié Squats
  • 20 Side Lunges
  • 20 Calf Raises
  • 20 Jump Squats
  • 20 Jump Lunges
  • 45 Second Wall Sit
  • 45 Second Jump Rope

(Perform 2-3 sets of this circuit)

 (Advanced)

  • 30 Regular Squats
  • 30 Forward Lunges
  • 30 Plié Squats
  • 30 Side Lunges
  • 30 Calf Raises
  • 30 Jump Squats
  • 30 Jump Lunges
  • 1 Minute Wall Sit
  • 1 Minute Jump Rope

(Perform 3-4 sets of this circuit)

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Good luck to everyone on starting the new challenge and I know you all will do great!! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

Clean Eating Challenge Week 4

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Hey everyone!! We are on our last week of our clean eating challenge. Well technically we want to continue using these tips and habits in the future. I plan to continue having different nutrition challenges every month. I hope you all have enjoyed the challenge so far and will continue following the rules the rest of the month. Remember our fitness goals are working on toning our bodies by lifting weights, enhancing our endurance by doing cardio and putting the proper nutrient in our body.

Remember my goal is to help everyone including myself to make lifestyle changes so we can continue living a healthy life. One purpose of this challenge is to help us become more discipline and conscience of what we are putting in our bodies!!

*Challenge Rules*

What You Can Have

  • Water only
  • Protein
  • Veggies
  • Good Fats (peanut butter, nuts, avocado, olive oil, etc)
  • Fruits
  • Carbs (no carbs before 4 pm if you workout in the morning or carbs up until you workout in the evening.)

What You Need to Avoid

  • Sugar (candy, sodas, desserts, etc.)
  • Avoid white bread and rice
  • Fast food
  • Processed foods
  • Alcohol

*Nutrition Tips*

  • You want to be sure you are eating 5-6 meals a day if you don’t already.
  • Eat something every 3-4 hours and never skip a meal!!
  • Drink water first thing in the morning.
  • Always eat breakfast
  • Make sure you finish you last meal two hours before you go to sleep.
  • If you are struggling with drinking only water then I have a few alternatives for you. Because it can be a struggle to drink only water when you aren’t use to it. Try drink green tea with no or limited sugar. Also you can have Gatorade, Powerade, Vitamin Water, etc if needed but limit it to one a day if you have to drink that. The last alternative is natural fruit juice that is low in sugar. Just be sure to stay away from SODAS!!
  • You probably noticed I add alcohol to the list this week. Alcohol gives us a lot of empty calories and can contribute to building fat in our stomachs. So for the rest of the month cut out your alcohol intake or limit it. An alternative to alcohol you can have a glass of wine preferably red wine every now and then.
  • Last but not least you can have one no more than two cheat meals a week. Notice I said meals not cheat days lol. Preferably you have your one or two cheat meal/s on the weekend. During the week try to stick to the challenge as much as you can. Also on your cheat dates don’t go overboard and mess up all the hard work you achieved during the week.

*Remember*

Remember this is a process and won’t happen overnight. f you have any questions regarding nutrition feel free to email me at lmcfitness23@gmail.com. Also follow me on twitter and instagram at lmc2323 for other helpful fitness motivation.