Coach❤️Theah 21 day reset challenge
Today's Challenge
❤️Don't be sedentary
Let's take a little break from talking about food, supportive and unsupportive food, foods to avoid etc... and let's talk about movement!
Don't Sit Still ~ PERIOD!
❤️ Frequent everyday movement ~ Walking, Jogging, Biking, Hiking, Dancing💃
❤️ Lift something heavy: 🏋️♀️regular strength training 3 days per week. Yoga, Squats, Pushups
❤️ Micro Workouts (see below)
❤️ On occasion: Hight Intensity ~ Challenge your body ~ Sprinting, HIITs
~walking ~ walking~ walking
Benefits of Strength Training
🏋️♀️Strengthens and tones your muscles, making you overall stronger and more fit.
🏋️♀️Strength training has been proven to burn just as much, if not more, fat than cardio.
helps you improve your balance
🏋️♀️Strength training has been shown to improve both your balance and your posture.
🏋️♀️Strength training has been shown to increase both energy levels and mood.
🏋️♀️Strength training decreases the risk of osteoporosis and improves bone density
When you have more muscle, your body burns more calories
Don't have a gym, no problem ~ Micro Workout Suggestions
❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks
❤️ 20 second plank (repeat 3 times)
❤️ 20 squats per minute for 5 minutes
❤️ 3 sets of push-ups
Check out these videos....
❤️Success..... If you did one or you did many... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge
HR zone should be under 180 beats per minute – minus your age (example 180 – 50 years of age = target HR 130)
Taking frequent movement breaks throughout the day can burn additional calories and promote hormonal changes that will trigger fat burning and not fat storage.
Today's Activity:
❤️Eat Protein, healthy fats & carbohydrates - Supportive Foods
❤️Reflect on your goals
❤️Go for a walk & sunshine
❤️Add in a micro workout
Today's Workout: Walking & Micro Workout
❤️ Walk for 22 minutes after lunch or evening
❤️ Increase the # of steps by 500 from the previous day
❤️Try a Micro Workout
Today's Recipe: Soups
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️