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Upper body workout: Superset 2 exercises: (R/L/Both) = 1 rep A1) Bent over low row(R/L/Both) 8 reps A)2 Band Chest Fly 10-15 reps B1) DB Chest Press (R/L/Both) 8 reps B2) Band Lat Press Down 10-15 reps C1) DB Bicep Curl (R/L/Both) 8 reps C2) DB Lying Tricep Extension 10-15 reps D1) Band Sgl Arm Lateral Raise 10 reps D2) Band Rear Shoulder Pull 10 reps Finisher: alternate these 2 exercises DB Burpee 8/6/4 Plank hold 1 min/ 45 sec/ 30 sec #upperbodyworkout #kfitx2 #pncoach #pncoaching #homeworkout #strongwomen #healthylifestyle #getfit https://www.instagram.com/p/B_Nh4AJFmKt/?igshid=1g566vxuftri0
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Circuit workout Round 1 :Run, jog, or walk .5 miles or around 5 minutes ( I ran around my block! ) Then complete 4 exercises: 20 walking lunges 10 push up to bear 20 lateral shuffles (3 each way and tap- 20 taps total) 10 plank shoulder taps Repeat for 3 more rounds! Start round 2 with another .5 mile distance ! When complete you will have completed 2 miles, 80 walking lunges, 40 push-ups, 80 shuffles, and 40 planks shoulder taps! Good luck! Keep active and stay happy! #circuitworkout#outsideworkout #socialdistancing #kfitx2 #getoutside #getitdone #pncoaching #pncoach https://www.instagram.com/p/B-uu6ObocNY/?igshid=vidqbkzgt6dm
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Wrinkle-Free Diet and a Recipe! Tip #2 Get Your Omega-3 Fatty Acids - Daily! Eat fatty fish 3 x a week or take 500-1000mg DHA+EPA per day as a supplement. Plant sources of omega-3 (ALA) are good for skin as well (but DHA and EPA are best all-around). Try flax or chia seeds. And try my 2-minute flax muffin! https://www.instagram.com/p/B-nTSnWFT1i/?igshid=d8ehv4vg3ko1
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Your Diet and Wrinkles Tip 1. It may not be the prettiest food, but the lowly prune has a higher ORAC score (measure of antioxidant activity) than almost any other fruit. Prunes help you stay regular 😉, and research shows they may help improve skin elasticity - goodbye wrinkles? Eat 3-5 PRUNES daily. Your grandparents were onto something! https://www.instagram.com/p/B-kdpsfFp67/?igshid=v245fj6xx3zg
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Lower body: super set workout Complete 3 sets of 10-15 reps, alternate between 2 exercises for the 3 sets, then move to next 2 exercises 1a) squat to band leg extension 1b) bridge with band squeeze 2a) sgl leg deadlift 2b) ground step ups 3a) curtsey lunge with pulse 3b) sgl leg band extensions 4a) lateral lunge to balance 4b) plank with band toe tap https://www.instagram.com/p/B-iEL1npo2S/?igshid=113rvoq9o68lu
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Sleep Your Way to a Stronger Immune System
Next to regular hand-washing, the best way to protect yourself from viruses and other illnesses is as easy as counting sheep. Quality sleep is vital to your immune system. ��Have you ever noticed that you tend to get more colds or feel a stuffy nose or sore throat when you haven’t slept well? Science shows that when we don’t get adequate sleep, our immune system suffers.
Your immune system is responsible for keeping the trillions of cells in your body healthy. To do this, it relies on special “soldier cells” called T-cells that activate in response to invaders, like viruses that can make you sick. Special receptors on T-cells can identify virus-infected cells anywhere in the body. Once a virus is detected, special proteins on T-cells latch onto and adhere to virus-infected cells and destroy them. The stronger the T-cell can latch on, the better. Believe it or not, sleep influences how well these latching proteins work.
Our bodies rely on chemical neurotransmitters to signal different processes, from digestion to emotions, to wound healing and, of course, fighting germs and viruses. Some neurotransmitters, like epinephrine, dopamine, serotonin, and histamine (yes, you read that right, allergy sufferers) are extra-active when we’re awake and their levels drop off with sleep. These same chemicals can actually bind to T-cells and inhibit their ability to latch onto virus-infected cells, allowing viruses to multiply and spread. Without adequate sleep, an over-abundance of these neurotransmitters can block your T-cell army from doing its job, making it easier for you to get sick.
Adults thrive on 7.5-9 hours sleep each night. For kids and teens, that number is even higher. When life is stressful (as it is right now), getting adequate sleep can be hard. Here are some tips and tricks to help.
1. Try a meditation app. CALM and Headspace are great. I swear by them! The sleep stories help me and my kids fall asleep faster and stay asleep. You can also find sleep stories and guided relaxation sessions for sleep free on youtube or with your subscription to Spotify and other music services.
2. Go device-free for one hour prior to bedtime. I know, it’s hard to do, but the blue light emitted by phones and tablets, even our TVs, blocks your body’s melatonin (sleep hormone) production and signaling. At the very least, set your devices to automatically go into “night mode,” which cuts some of the blue light, at a certain time. Mine dim at 8 pm. You can also try blue-light blocking glasses. My sister swears by hers.
3. Stick to a bedtime routine. Take a warm bath, drink sleepy-time tea, anything to help tell yourself it’s bedtime.
4. Wear socks. Weird, right? Believe it or not, wearing socks to bed and keeping your feet warm has been shown to improve sleep quality and duration.
5. Get your daily physical activity �� at least 30 minutes, every day. Pay attention to your routine. It may help to distance your workout at least 3 hours before bedtime.
6. Watch your diet. Our series, “Diet Tips and Tricks for Better Sleep” starts Friday!
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Day 8 of 30 Upper body: super set workout Complete 3 sets of 10-15 reps, alternate between 2 exercises for the 3 sets, then move to next 2 exercise 1a) bent over high row 1b) sgl arm hollow hold chest press 2a) chest fly in bridge 2b) alternating plank low row( on knees if needed) 3a) hammer curls 3b) alternating tricep kickbacks 4a) hand release push up 4b) front raise to side raise https://www.instagram.com/p/B-aKS8Ep3lU/?igshid=xyah8q5y4ax6
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Morning Routine: Every morning, after a breakfast full of colorful veggies or fruits, healthy fats, and protein, I take: 1. Multivitamin (it’s like “nutrition insurance.”) MVs are not one size fits all. I recommend different MVs for individual needs. 2. Omega-3 fish oil: 1 gram DHA+EPA daily 3. Vitamin D: from April to September, I take 5,000 IU vitamin D3 4. Vitex: I call this my “magic pill” for keeping my girl hormones in check! 5. Fiber: because regularity is so important! Fiber supplements can also help lower bad cholesterol and feed good gut bacteria. https://www.instagram.com/p/B-UmdEllc7o/?igshid=150fozdxuwp13
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1. Add cinnamon to Greek yogurt, nuts, and berries 2. Try turmeric or curry mixed into stir fried veggies or add to pantry staples like canned salmon and hard boiled egg 3. Add grated ginger to stir fry veggies or tea 4. Cayenne can spice up anything! Try with veggies, meats and fish or sprinkle on cottage cheese or hard boiled eggs 5. Garlic makes everything better! https://www.instagram.com/p/B-QbQKgp17w/?igshid=1jqf547mmls3r
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Day 3 of 30 Cardio and core Cardio: AMRAP (as many rounds as possible) 10 squat jumps 10 alternating lateral lunge with shuffle 10 plank jack with 2 cross mt. climbers 10 alternating sprinter start to hop Core Round: Overhead band knee crunch Bicycle band crunches Band chops (each side) Workout: Cardio-5 min AMRAP Core round- 20 reps Cardio-4 min AMRAP Core round- 16 reps Cardio- 3 min AMRAP Core round- 10 reps https://www.instagram.com/p/B-NganBpaxu/?igshid=1oeo02yayncxp
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Day 2 of 30 Lower body: Wednesday and Saturday Complete 1-3 rounds (based on your level) and 10 to 12 reps lateral band walk - 3 steps to left 3 steps to right =1 (5 to 6x) Split squats (reps per leg) Deadlifts Elevated bridges Sumo squats Finisher: 3 rounds, reps 12/10/8 Plank straight leg extension (reps pets leg),(notice band placed about 1-2 inches above knee) ISO-crunch with leg abduction (band between ankle and knee) https://www.instagram.com/p/B-KEueLFvzm/?igshid=9x94std31nez
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Day 2 of 30 Lower body: Wednesday and Saturday Complete 1-3 rounds (based on your level) and 10 to 12 reps lateral band walk - 3 steps to left 3 steps to right =1 (5 to 6x) Split squats (reps per leg) Deadlifts Elevated bridges Sumo squats Finisher: 3 rounds, reps 12/10/8 Plank straight leg extension (reps pets leg),(notice band placed about 1-2 inches above knee) ISO-crunch with leg abduction (band between ankle and knee) #lowerbodyworkout #tonethatbooty🍑 #strengthtraining #getitdone #kfitx2 https://www.instagram.com/p/B-KD6HRl2m0/?igshid=dm7fxwxpb29f
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Day 1 of 30! Home workouts and healthy tips to help you through the next 30 days! Upper body: Tuesday and Friday Complete 1-3 rounds (based on your level) and 10-15 reps each Reverse grip low row Chest press in bridge Bicep curls Tricep chair push-ups 90 degree close to press Finisher: 3 rounds , reps 12/10/8 Plank up downs ISO-squat to band front raise #upperbodyworkout #homeworkout #pncoaching #kfitx2#getitdone https://www.instagram.com/p/B-Hn3Zgl06d/?igshid=ixqgvn9nsntg
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Need some calm? Magnesium can help calm a racing mind and promote rest. I take a small dose as a nightcap. Message us for discounts on our favorite brands. Snack on a small, can close your fingers around it, serving of mixed nuts or the magnesium-loaded powerhouse: pumpkin seeds. 1/4 cup is a perfect snack: fiber, protein, healthy fat and delicious! https://www.instagram.com/p/B9-syndp8nj/?igshid=7hsiaemgbysf
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5 Immune-Boosting Super Foods
1. Salmon: Not only is salmon full of the omega-3 fatty acids DHA and EPA, it’s also a great source of Vitamin D.
2. Spinach, kale and leafy greens: Rich sources of folate (hello, methylation… the process that kickstarts almost every reaction in your body), Vitamins A and C, and K, calcium and iron. Throw in some cruciferous veggies, too – broccoli, cauliflower, and Brussels sprouts.
3. Berries: These colorful antioxidant powerhouses are full of immune-boosting vitamin C. Break up a piece of 86% dark chocolate on top of a bowl of berries for an antioxidant-loaded treat.
4. Beans: Black, kidney, garbanzo, and more: Beans are full of fiber and also a good plant-based source of immune-boosting zinc.
5. Garlic, onions, and leeks: These “stinkers” have some serious immune-power. Season up!
Don’t forget bell peppers, shellfish and mushrooms.
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5 Immune-Boosting Super Foods
1. Salmon: Not only is salmon full of the omega-3 fatty acids DHA and EPA, it’s also a great source of Vitamin D.
2. Spinach, kale and leafy greens: Rich sources of folate (hello, methylation… the process that kickstarts almost every reaction in your body), Vitamins A and C, and K, calcium and iron. Throw in some cruciferous veggies, too – broccoli, cauliflower, and Brussels sprouts.
3. Berries: These colorful antioxidant powerhouses are full of immune-boosting vitamin C. Break up a piece of 86% dark chocolate on top of a bowl of berries for an antioxidant-loaded treat.
4. Beans: Black, kidney, garbanzo, and more: Beans are full of fiber and also a good plant-based source of immune-boosting zinc.
5. Garlic, onions, and leeks: These “stinkers” have some serious immune-power. Season up!
Don’t forget bell peppers, shellfish and mushrooms.
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5 Tips for Eating Out: https://www.kfit2.com/Blog.php?tumblr_post_Ifac3ec253e534ecdbd913ce59b007c49=612134953056108544 https://www.instagram.com/p/B9hdLk4JteA/?igshid=15j3xtuk4zjqq
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