March 3000 Squat Challenge!!

squat

Welcome to March!! Not only is it one of my favorite months because of my birthday but it’s also the month of the 3000 March squat challenge!!The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. It might sound crazy and you might look crazy doing all these squats, but remember it will all be worth it once the summertime comes and people are wondering how you got so toned. So don’t hesitate to join the squat movement!

Not only am I doing it myself but even got all my clients involved and excited about the challenge as well. I know they will do great!! Most people in the group are doing 100 squats a day. Personally, I’m challenging myself to do at least 200 squats a day.

Now I’m sure that some of you are asking, “How am I going to get in 100 squats in a day?” Well there are different ways you can attain your goal. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. For example: 25 squats when you wake up, 25 around lunch break, 25 when you get home from work/school, and 25 before sleep. If 100 squats are too many then don’t worry about lowering it to 50, 40, etc. a day. The main thing is to challenge yourself everyday to do as many squats as possible and then do that number consistently.

I’m definitely going to be pushing myself and others to the limit. So far I’ve been hitting my goal of getting 200 squats in. I’d love to hear from you though.Tell me what your goal is for the month and how you are going to reach it?

Let’s all finish this month’s challenge right and continue staying consistent!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

 

 

January Food Challenge

food

It’s the last week of our food challenge!! How is everyone holding up? I hope most people are still pushing strong after completing your second week. Remember to not get discouraged if you had any slip ups along the way. Just keep in mind we are trying to make a lifestyle change by making healthier nutrition choices on a regular basis even once the challenge is over.

Remember it normal takes the average person 21 days to create a habit so I hope you all have tried to be as consistent as possible. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Remember once these month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work and only one week to go!

New Year New You Week 4

photo (1)

Happy Monday everyone!! We are now entering our last week of our challenge. I hope you all have been pushing yourself and working hard. During this last week we are going to increase the number of exercise and/or repetitions. For my first timers and beginners you are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are still working on improving your current fitness level. Let’s all finish the month off strong!!

Week 4

(Jan 26 – Jan 31)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 5-6 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 7-8 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

Let’s all finish this month’s challenge right and continue staying consistent!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

No Excuses!!

no excuses

 

Do any of the above excuses sound familiar?!?! If so now it’s time to stop making excuses for not exercising and starting working on improving your fitness level. Excuses get us nowhere!! So start making time to get in at least 30-60 minutes of physical activities for 3-5 times a week. I know we all live busy life’s but start scheduling in time to workout as in an appointment that you can’t reschedule. Remember 1 hour of exercise equals only 4% of our day. Now I know we shouldn’t have a problem sacrifice just 4% of our day to better our health right?

January Food Challenge Week 3

food

It’s the third week of our food challenge!! How is everyone holding up? I hope most people are still pushing strong after completing your second week. Remember to not get discouraged if you had any slip ups along the way. Just keep in mind we are trying to make a lifestyle change by making healthier nutrition choices on a regular basis even once the challenge is over.

Remember it normal takes the average person 21 days to create a habit so I hope you all have tried to be as consistent as possible. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Remember once these month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work and only one week to go!

New Year New You Challenge Week 3

better you

Hey everyone!! We are now entering our third week of our New Year challenge. Everyone should definitely be feeling the burn from the workouts so far. This week we are going to increase the number of exercise and/or repetitions throughout the week. For my first timers and beginners we are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are working on improving our current fitness level. So I hope everyone is ready this week to push yourself to the limit with the weekly weight training, cardio and abs workout.

Week 3

(Jan 19 – Jan 24)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 4-5 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 6-7 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access to a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

I hope everyone has a great week and continues working hard on reaching your fitness goals. Remember all this hard work will pay off if you just stay consistent. Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

 

January Food Challenge Week 2

We are officially 7 days into this months food challenge. How is everyone feeling? I hope you all are staying away from all these items on the list. But don’t be discouraged if you slipped up a few times. Just get refocused and get ready to finish the next 2 weeks off right. Remember our nutrition is an important aspect in our fitness journey. It is just as necessary to eat clean as it is to work out.

Remember it normal takes the average person 21 days to create a habit so try to be as consistent as you can. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Once this month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work your one week in!