July Cardio Challenge Week 4

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We are entering our fourth week of our July cardio challenge!! How is everyone feeling? Hopefully everyone feels like they are improving their endurance and building their stamina up. We have two more weeks left in our challenge so let’s finish strong. Hope you all are ready!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 4

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 33-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 35-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Keep up the good work everyone!! Feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

Clean Eating Challenge Week 2

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Hey everyone!! I hope you all did well watching what you ate and drank last week during the first week of our clean eating challenge. This week I will be adding a few extra rules as well as helpful nutrition tips to assist you with the challenge. I know for some of you following the rules and cutting out certain things you are used to can be difficult. Remember our fitness goals are working on toning our bodies by lifting weights, enhancing our endurance by doing cardio and putting the proper nutrients in our body.

My goal is to help everyone including myself to make lifestyle changes so I can continue living a healthy life. I know for some of you following the rules and cutting out certain things you are used to can be difficult. So this week I am giving you helpful alternatives that can help you along the way to making healthy changes for a lifetime and not just for the challenge. One purpose of this challenge is to help us become more discipline and conscience of what we are putting in our bodies. I know you have heard the term we are what we eat so let’s make sure we are putting the right food 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.

*What to Look Forward to!!*

Good luck to everyone this week on making healthy food and drink choices. Remember this is a process and won’t happen overnight. I will post a sample meal plan this week. If 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.

July Cardio Challenge Week 3

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We are officially halfway through our cardio challenge. Hopefully everyone is pushing themselves and feeling stronger endurance wise. This week we are going to continue increasing the duration of each day. Remember we are focusing on increasing our heart rate as well as blood circulation. Doing cardio helps increase you endurance level, burn calories, and can assist with getting rid of body fat. Now lets finish the rest of the month of strong!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 3

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Remember sweating is a good thing and keep burning those calories!! It is never too late to start the challenge or tell someone about it. Also If you ever feel defeated and need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

 

July Cardio Challenge Week 2

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Hey everyone!! I hope you all had an awesome 4th of July weekend and are now ready to get back to business. We are entering our second week of the cardio challenge. This week we are going to increase the duration for each day. Remember we are working on increasing our heart rate as well as blood circulation. Doing cardio helps increase you endurance level, burn calories, and can assist with getting rid of body fat. I hope you all are ready because I know I am!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

 Week 2

Monday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 25-30 minutes (beginners), 30-35 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*3-4 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 15-20 minutes (beginners), 25-30 minutes (intermediate), and 35 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 20 minutes (beginners), 30 minutes (intermediate), and 40 minutes (advanced).  Duration for jump rope is 8 minutes (beginners), 13 minutes (intermediates), and 18 minutes (advanced).*

Wednesday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 20-25 minutes (beginners), 30-35 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*3-4 sets of 10 repetitions (beginners), 20 repetitions (intermediates), and 30 repetitions (advanced).

Friday:

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 15-20 minutes (beginners), 25-30 minutes (intermediate), and 35 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 20 minutes (beginners), 30 minutes (intermediate), and 40 minutes (advanced).  Duration for jump rope is 8 minutes (beginners), 13 minutes (intermediates), and 18 minutes (advanced). You can split up how long you jump rope for or you can do it all at once.*

Saturday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

Sunday:

Rest & Stretch!!

Last week you should have started improving your heart rate and endurance. This week let’s continue progressing even more. Remember sweating is a good thing and keep burning those calories. It is never too late to start the challenge or tell someone about it. Also If you ever feel defeated and need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

Clean Eating Challenge

food-matters

Happy Monday!! I am sure everyone enjoyed their 4th of July weekend and ate plenty of good bbq over the weekend. Because I know I sure did enjoy myself and ate some wonderful food over the past three days lol. So I thought today was the perfect time to get our nutrition back on track. So to go along with this months cardio challenge we are also going to do a clean eating challenge!! We can workout by lifting weights and doing cardio but without watching what we put in our body it is all a waste of time. So don’t let all of your hard work go to waste and start eating clean!!

*Challenge Rules*

What You Can Have

  • Water only (2 liters)
  • Protein
  • Veggies
  • Good Fats (peanut butter, nuts, avocado, 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

*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.

Good luck to everyone on starting the eat clean challenge!! I will continue throughout the month giving you helpful tips and food suggestions. You can do it!!

July Cardio Challenge

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We are officially in July which means time for our new challenge. Sorry to start the challenge a few days late but it works out perfect because we have exactly 4 weeks from today to complete this months challenge. So far this year we have already worked on our legs, abs and just finished arms. So this month we are going to give the strength training a break and work on improving our cardiovascular system. July is going to be our cardio challenge!!

Cardio is a way to get our heart rate up and increase our blood circulation. Cardio helps with increasing our endurance, burning off calories,can assist in blasting body fat to name a few benefits. You can perform cardio using a variety of different cardio machines such as treadmill, elliptical, stairmaster, recumbent or cycle bike, etc. You can also walk, run, jump rope, do bleachers, hills, and variety forms of cardio based classes. I hope your ready to increase your cardio levels and burn some calories!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

 Week 1

Thursday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 15-20 minutes (beginners), 20-30 minutes (intermediates), and 30-40 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*3-4 sets of 10 repetitions (beginners), 20 repetitions (intermediates), and 30 repetitions (advanced). Everyone try to jump rope for at least 3-4 sets of 30-60 seconds.*

Friday:

On 4th of July get a quick workout in while enjoying the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 10-15 minutes (beginners), 20-25 minutes (intermediate), and 30 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 15-20 minutes (beginners), 20-30 minutes (intermediate), and 30-40 minutes (advanced).  Duration for jump rope is 5 minutes (beginners), 10 minutes (intermediates), and 15 minutes (advanced). You can split up how long you jump rope for or you can do it all at once.*

Saturday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball, soccer, etc. 

Sunday:

Rest & stretch!!

Let’s start the first few days off right!! Be prepared to get your sweat on and burn calories. Remember if you ever need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

June Arm Challenge Week 4

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Happy Monday everyone!! We are entering our final full week of this month’s arm challenge. I know everyone arms are looking great and you all are definitely feeling stronger. During this last week I want everyone to push themselves to the limit. Don’t give up now!!

*Challenge Rules*

We will be performing these exercises for the last time this week. The repetitions will be increased for each exercise. You will have to use either dumbbells or resistance bands on a few of the exercises. If you need an reminder on how to perform any of the exercise look back at week 1.

Workout Week 4

(Beginners)

  • 40 Push Ups
  • 40 Dips
  • 45 Rows
  • 45 Curls
  • 40 Push Ups
  • 45 Shoulder Press
  • 40 Push Ups

(Intermediate)

  • 50 Push Ups
  • 50 Dips
  • 55 Rows
  • 55 Curls
  • 50 Push Ups
  • 55 Shoulder Press
  • 50 Push Ups

(Advanced)

  • 60-80 Push Ups
  • 60-80 Dips
  • 60-70 Rows
  • 60-70 Curls
  • 60-80 Push Ups
  • 60-70 Shoulder Press
  • 60-80 Push Ups

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.*

Everyone has come to far to quit now!! Let’s finish the month off strong. Next week I will reveal the new challenge for July. Remember if you ever need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.