My life ain’t a race… 

 

Throughout the years I’ve learned that it’s useless to keep going and train while been sick.
My life ain’t a race, it’s more like a journey.

True fact: I need to repeat 3 times to truly believe it and slow down!

Meanwhile here’s some tricks to get back on track “quickly”:

  1. Make sure to keep yourself hydrated.  Drink  enough water, broth or hot herbal tea. Try to stay away from alcohol or coffee as they may dehydrate you.
  2. Get some rest, listento your body and  do nothing. Get your Netflix on and relax.
  3. Gargling with salted water. Drop 1/2tsp of salt in 250ml of warm water. Will help to make your sore throat feel better and prevent further infection.
  4. Take your daily dose Vitamin C and multivitamins.

So let’s rest… the gym will still be there once I get better… Right?

Until next time LuzFitFam,

Much love

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Get Fit & Shine DAY 07

Hi All!

Last workout for week one! Not so bad, right…

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Make sure to get your timer ready.  Check HERE if you dont have a GymBoss or an app on your phone.  This is the setup we will need:

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Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

SEXY LEGS WORKOUT


DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)

FULL BODY WORKOUT

  • I-   BURPEE

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SOURCE

 

  • II-  SQUAT WITH KICK

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  • III- GET UP

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  • IV- BRIDGE WALK

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  • V-  WALL SIT

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  • VI- CROSS BODY MOUNTAIN CLIMBER

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SOURCE

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Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

Let me know if you have any questions

 It’s time to sweat and shine.

Love,

Josee

Get Fit & #Shine DAY 06

Hi All,

Today is an other well deserved REST DAY or light cardio!

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Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.

Keep your diet clean and Stay focus.  We will be back stronger tomorrow! See you then.

Meanwhile, if you feel sore, read why it’s normal here.

Love,

Josee

Get Fit & #Shine DAY 03

Hi All,

today is a well deserved REST DAY. Not a cardio day!

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Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.

Keep your diet clean and Stay focus.  We will be back stronger tomorrow! See you then.

Meanwhile, if you feel sore, read why it’s normal here.

Love,

Josee

Get Fit & #Shine DAY 02

Hi All!  Here we go with our day 2.

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Make sure to get your timer ready.

Check HERE if you dont have a GymBoss or an app on your phone.

This is the setup we will need:

Image

Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.

SEXY LEGS WORKOUT


DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)

  • I-   SQUAT SQUAT HOP

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SOURCE
  • II-  SIDE LUNGE RIGHT SIDE

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SOURCE
  • III- SIDE LUNGE LEFT SIDE

  • IV- SPEED SKATER HOPS

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SOURCE
  • V-  CURTSY LUNGE

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SOURCE
  • VI- BRIDGE

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SOURCE

LF_GetFit_002_B

Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.

Let me know if you have any questions

 It’s time to sweat and shine.

Love,

Josee

Get Fit & Shine

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Be ready cause it because it starts tomorrow.

No equipment is required for now. 

Have a water bottle ready; tomorrows workout will be 12 minutes for beginners and 18 minutes for intermediates.

You may want to take pictures or measurements of yourself before we start our journey.  Scale is not always the way to go…  Stay away from it!!!

Although i said no equipment, to be able to optimize our workout it  would be great to have an Interval timer

Check HERE if you dont have a GymBoss or an app on your phone.

This is the setup we will need:

Image

Let me know if you have any questions

Love,

Josee

Create your home gym

Joining a gym is a great way to get in shape, but it’s not the only way.  Many people, because of their busy schedule, prefer to exercise at home. So do I and I know that having the right tools helps to stay motivated and focus.

Create your Home GymHere’s how you can create your excuse-proof home gym with these MUST_HAVES and start your fitness life… Now.

  1. Mat – Better than doing the exercises on the floor.
  2. Stability ball – The instability of the ball forces your body to recruit more muscles of the core and overall body compared to you lying on a flat surface.
  3. Dumbbells – Choose a variety of weights to target the smaller muscles as well as the larger ones.
  4. Interval timer – It allows you to create your own timer with intervals and rounds. Perfect for HIIT and TABATA training.

And If in case you have extra money to spend :

Create your Home Gym

  1. Pull-up/chin-up bar
  2. Bosu ball
  3. Medicine ball
  4. Resistance bands
  5. Cadio machine (elliptical/treadmill/spin bike)

Now you are ready to train.  Choosing the right at-home workout equipment will maximize your exercise routine.

You will:

  • Decreases body fat

  • Tone your muscles

  • Increase energy

  • Make you feel better

  • Relaxation and reduced stress

  • Better sleep

Feeling sore?

Neck painYou just started to workout? Today is your rest day, it’s well deserved.  Let me guess, you feel sore, right?

No panic! It’s normal to feel sore. Most people will begin to experience soreness, 24 hours to 48 hours after a workout.  Why? When our body is performing an unaccustomed exercise, the muscle rapidly adapts to reduce further damage from the same exercise and that result into mechanical damage, micro trauma and stress in muscle tissue. This is called Delayed Onset Muscle Soreness. So don’t worry, after your workout, your muscle begins to rebuild itself and the rebuilding process which creates, bigger and stronger new muscle. In other words, your muscles are growing.

You can avoid or limit DOMS by performing a five to ten minutes warm-up or  light activity followed by stretching.  Also remember that keeping your muscles moving with a cool-down, stretching and massage can reduce the symptoms of your soreness.

Josee