Good Morning!

Don't miss the opportunity to see what your body and mind are capable of....Let's GO!

Be Consistent!

CONSISTENCY is the most important tool in ANY fitness goal.  There will be days that you just don't feel like it but PUSH YOURSELF! It will pay off in the end.  There WILL be a time when it's not so hard...I promise :)

LET'S GO!

~Sharon
FIT Momma

Good Morning!

Good Morning! Let today be the day that YOU decide to make a difference that will change the rest of your life -  getting Healthy!  Go ahead....take that first step. You can do it!

It's Cherry Season!

Change IS good!

It is a GREAT feeling when you begin to feel and see the changes in your body!  It's confirmation that your hard work is paying off.  When progress seems slow, try to think back to some of the things you were unable to do when you first started working out.  Then think about what you can do NOW that you couldn't 2 weeks ago.  I keep a journal of my workouts and I make sure to note what made me sore or what was difficult for me JUST so I can look back later and see my progress.  I use an iPhone app BodyBook  Fitness so I can make notes while I'm working out and after very easily.  The app is $3.99 and I love it! I use it at every day but pen and paper are always free :)  Whatever you use, look back at it frequently to see how far you've come.

Operation: Beach Body Week #4

Week #4! If you've been doing these workouts every day, this week I would like to add a "rest day" as well as 2 new exercises.  A "rest day" is crucial to facilitate muscle repair and strengthening. While working out you are breaking down the muscle.  The muscle doesn't start to rebuild until you are resting.  Rest days will allow you to be more productive during your workout sessions. So this week you can dee all 8 exercises every day EXCEPT one which will be your rest day.


The 2 new exercises for this week will be targeting  the arms - triceps dips (triceps or muscle in the back of the top of the arm), and wall push ups (biceps or front of the tope of the arm) .  These exercises, like the rest can be done at home without any equipment.  You will need a chair or coffee table for the triceps dips.


Read below for a step by step description for both exercises.

WEEK #4

2 Sets of 10 Tricep Dips

2 Sets of 10 Wall Push Ups

Tricep Dips

HOW TO:

• Sit on the edge of the chair with hands flat on the chair next to your hips
• Lift up onto your hands (lifting butt off of the chair) and bring your hips forward - making sure your knees are slightly bent and your heels are on the floor 
• Bend your elbows (not more than 90 degrees) and lower the hips down keeping them close to the chair
• (make sure to keep your shoulders down)
• Push back up without locking your elbows 

MODIFICATIONS

**For Experienced Tricep Dippers - keep your legs straight with heels on the floor 


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Wall Push Ups

HOW TO:

• Start by standing facing an empty wall with feet shoulder width apart  and arms extended straight out in front of you
• Lean slightly forward and place your palms on the wall
• Bend your elbows until your nose nearly touches the wall
• Push back out to your starting position

MODIFICATIONS

**For Experienced Push Uppers: Cross one leg behind the other then put your hands on the wall to push up.

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Let me know how the "rest day" and exercises work for you this week!


Enjoy!!






*all pictures were found on google

Strawberries are Good to Eat and Good for You!

This weekend my Mother-In-Law and I took my children strawberry picking.  We got plenty of sun and quite a work out (walking, bending, squatting) while searching and picking beautifully ripe and sweet strawberries.  I loved hearing my children talk about all of the things that they wanted to make with the berry's we picked. Every idea sounded more delicious then the next and I just mentally ticked off all of the health benefits that strawberries have to offer.  A definite win-win for a Momma!!

Here are 8 reasons why strawberries are not only good to eat but good for you!

Operation: Beach Body Week #3

Here we are at week #3 and we are adding 2 more exercises to our workout!  This weeks exercises are considered comprehensive because they work more than one muscle group at a time.


Plank Jacks work your core and legs and Burpees work your arms, shoulders, core, legs and glutes (the whole body).  I hope by this time your body is getting used to being worked but these two exercises will probably leave you sore especially if this is your first experience doing them.


Read below for a step by step description for both exercises.

WEEK #3

2 Sets of 10 Plank Jacks

10 Burpees

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Plank Jacks

HOW TO:

• Start in a modified plank position (lift body up with only forearms and toes on the ground) making sure your elbows are directly under your shoulders
• Bounce your legs open  so that that make an inverted "V" making sure you butt stays level with your back and your head is looking at the ground with out your head hanging
• Bounce your legs closed

MODIFICATIONS

**For experienced Plank Jackers: Start in full plank position with hands on the grounds instead of your forearms

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Burpees

HOW TO:

• Start in a standing position with feet together
• Squat down until your hands are on the floor 
• Kick your legs out straight behind you (you'll be in full plank position) make sure to keep you butt level with your back and your head straight (not drooping)
• Pull your legs in then jump with your hands straight over your head making sure you jump from the squatted position 

MODIFICATIONS

**For those experienced Burpee Practitioners: Do a push up while legs are kicked back behind you

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This week's exercises are the most challenging so far.  Each day try to do the full set but if you aren't able to the whole set do what you can and the next day try to do one more than you did the day before!  

I look forward to hearing about your progress throughout the week!

**All pictures found on Google

Get Out and Get Active!

Outdoor workouts burn more calories and boost your mood!

Happy Sunday! Take advantage of this beautiful weather - get out and get active!! Taking your workout routine outside has great benefits.  By simply taking your workout OUT of the gym increases your calorie burn up to 5%.  Take your workout outdoors and increase your calorie burn by 7%. The increase in calories burned is because your body has to work harder to keep your body temperature at 98.6. The fluctuation of outdoor temperatures and terrain also help to increase calorie burning.  Also, outdoor workouts is natures Zoloft :)  According to a study done by English researchers, 71% of people who took a 30 minute walk outside felt less stressed when done where as  72% of people who walked in a gym felt MORE stressed!


More calories and a better mood? Sound like a win-win for outdoor workouts!  Have fun in the sun with the Cardio and Strength Training Circuit below...


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At the track:

1. Walk/Jog around the track for 5 to 10 minutes to warm up.
2. On a straight away Mark off 20 feet and 50 feet (50 feet is about 17 yards)
3. Start at the 20 mark and sprint as fast as you can to the 50 mark
4. Jog backwards to your starting mark
5. Go onto the grass or infield and do 25 to 50 crunches
6. Repeat steps 3 & 4
7. Go onto the grass or infield and do 10 pushups 
8. Return to your 20 feet mark and forward lunge to the 50 mark and skip back to 20 feet mark (repeat this 2 times) 
9. Bunny hop (two feet together and hop forward landing both feet at a time) from 20 feet mark to 50 feet mark - sprint back to start (repeat this 2 times)
10. Squat from the 20 feet mark to the 50 feet mark (Step with left foot then squat, step with right foot then squat) - repeat this 2 times
11. Walk around the track 3 times
12. Repeat the whole circuit

Let me know how you feel after this workout!!

Happy Friday!

Happy Friday!! What have you accomplished this week towards your overall fitness? 

Right it down and celebrate your accomplishments! 

Have a great 

weekend!!