Why #GOAL225

I’m often in my bubble, and do what I want when I want. If I feel like going to the gym, I go. If I don’t, I stay home. Plain and simple! Looking back, besides occasional back pain, I should have been able to reach my goal. And I wondered how things could’ve been different. What if, on the days I didn’t feel like it I had seen a text, pictures, video, check-ins, thumbs up about others getting their workout done? It could’ve motivated me to do the same! Motivation from people you know with normal life, career and day to day responsibilities. Peers support.

I want to create peer support. It won’t be about training 5 times a week for 2 hours or how much weight you can lose in 2 weeks, although if you do it’s great. It will be about how to become healthier and more active in our individual way!

We will start with 4 weeks and take it from there!

Thank you for all of you who reached out via messengers, I’m truly looking forward!

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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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  • 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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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 05

Hi All!

Here we go with our DAY five already!.

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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-   HIGH KNEE TOUCH

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  • II-  REVERSE LUNGE

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  • III- BICYCLE CRUNCH

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  • IV- TRICEP DIP

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  • V-  RIGHT SIDE PLANK WITH ROTATION

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  • VI- LEFT SIDE PLANK WITH ROTATION

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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 04

Hi all!

Here we are again! I am back with an arms and core workout.

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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.

ARMS & CORE WORKOUT

  • I-   JUMPING JACKS

  • II-  WALKOUT & PUSH UPS

  • III- LATERAL RAISE

  • IV- BIRD DOG

  • V-  SHOULDER PRESS

  • VI- DECLINE PUSH UPS

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I know I’m repeating myself but, 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 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:

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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)

  • I-   SQUAT SQUAT HOP

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SOURCE
  • II-  SIDE LUNGE RIGHT SIDE

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  • III- SIDE LUNGE LEFT SIDE

  • IV- SPEED SKATER HOPS

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  • V-  CURTSY LUNGE

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  • VI- BRIDGE

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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 01

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Hello all!  today is the day!  We are 12 weeks away to be Fit and #shine.

You may want to take pictures or measurements of yourself before we start our journey.  I know, I am and I’ll post them later this month! Its the best way to see improvements.  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:

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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.

TOTAL BODY WORKOUT


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

  • I-   BURPEE

  • II-  PLANK WITH SHOULDER TOUCH

  • III- SUMO SQUAT

  • IV- MOUNTAIN CLIMBERS

  • V-  PUSH UPS

  • VI- RUSSIAN TWIST

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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.

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:

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Let me know if you have any questions

Love,

Josee

Cool HIIT Friday 04

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Here we are with a new Cool HIIT Friday 04.

LF_CoolFriday04_HIIT mustIm coming back again this with with my HIIT best friend: My Gymboss!  So again, for this type of workout, we won’t count repetitions.  There is 6 exercises to do and we will perform each one as follow:

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.

Cool HIIT Friday 04

  • I-   STAIR SPRINTS -High knee if you don’t have stairs

  • II-  PLANK

  • III- CRUNCHES on swiss ball if you have otherwise in a mat

  • IV- MOUNTAIN CLIMBERS

  • V-  SIDE LUNGE W/UPRIGHT ROW with weights or elastic bands if you want extra resistance

  • VI- BRIDGE with weights or elastic bands if you want extra resistance

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.

It’s time to sweat and shine.

love,

Josee