Day 2 – 30 Day Bodyweight Challenge

Day 2 of the #1LIFE1YOUFitness 30 Day Bodyweight Workout Challenge

Cardio focused. Move quickly from move to move before a rest.
3 Sets. 4 Rounds Each Set

15s work for each exercise. 3 exercises. Then 45s rest between rounds.

Total workout time= 18 minutes

4 Rounds

Jumping Jacks 15 sec

Butt Kicks 15 sec

1 2 3 Shuffle 15 sec

Rest for 45 sec

Switch Kicks

4 Rounds

Jumping Jacks 15 sec

Squat Jacks 15 sec

Switch Kicks 15 sec

Rest for 45 sec

4 Rouunds

Jumping Jacks 15 sec

Squat Pulse 15 sec

Fast Knees 15 sec

Rest for 45 sec

Check out Day 1 HERE

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Top 3 Reasons To Meal Prep

I think meal prepping, for a LARGE amount of people, is the key to success or failure in reaching their current health and fitness goals.

1. It takes the guessing game out of your eating habits

You meal prep, you don’t worry about what’s for lunch at work. Or stopping for a snack at wawa or sheets. You know what you’re having before you even leave the house.

2. You know EXACTLY what you’re eating

When you meal prep, you know serving size. You know ingredients. You know exactly what you used to cook your food. No hidden ingredients like when you go out to eat.

3. Saves time

It may not seem like it when you’re spending 2 hours in the kitchen on a sunday. But, over the course of the week, you’ll save soooo much time. Meal prepping and cooking in bulk, even just your dinners, can save you 2/3/4 hours of not having to cook, or stop for food, the rest of the week.

Meal prepping is a major key in seeing results. If you don’t want to cook, there are meal prep services out there that will send you prepped meals to just heat up.

You’ll save money by doing it yourself, but, both will work!

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1LIFE1YOU Podcast

THE GOAL IS TO BE HEALTHY FOR LIFE

When I’m talking about health and fitness, I’m not speaking about trendy diets, get fit quick plans, or the bs you see on social media. (Unless it’s to say, don’t do those things!)

Listen to episode 28 of the #1LIFE1YOUPodcast

I am talking about being fit and healthy for life. A lot of us have 1, 2, 3 more lives to live. Those years are what I’m speaking on.

Continue reading “THE GOAL IS TO BE HEALTHY FOR LIFE”

Do What You Can. Start Where You Are.

1 minute read

If you can’t run, then go jog. Can’t jog? Go for a walk. Doesn’t have to be far. If it’s 3 blocks or 3 miles, it’s all better than sitting on your couch not moving at all.

Continue reading “Do What You Can. Start Where You Are.”

5 Things To Do To Guarantee Yourself Results

If we’re talking health and fitness (which, we always are lol), I believe doing these 5 things and building up these 5 habits will lead to guaranteed results with any and all of your health and fitness goals. And really, I think these have transferability to other areas of your life too…

Continue reading “5 Things To Do To Guarantee Yourself Results”

Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!