August Leg Challenge Week 3

black-blue 3

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.

July Cardio Challenge Week 5

womencardio

We are entering the last week of our cardio challenge. We have 4 days until we are officially done. Everyone continue working hard and finish strong. Remember this is the last few days so push yourself to the limit!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration.

Week 5

Monday:

cardio

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

*Perform cardio for 35-40 minutes (beginners), 40-45 minutes (intermediates), and 45-50 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 35 minutes (beginners), 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 35 minutes (beginners), 40 minutes (intermediates), and 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).

Finish these last four days off right!! 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 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

photo (42)

 

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.