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

LF_GetFit_007_PIC 01

SOURCE

 

  • II-  SQUAT WITH KICK

LF_GetFit_007_PIC 01 copy

SOURCE

 

  • III- GET UP

LF_GetFit_007_PIC 01 copy 2

SOURCE

 

  • IV- BRIDGE WALK

LF_GetFit_007_PIC 01 copy 3

SOURCE

 

  • V-  WALL SIT

LF_GetFit_007_PIC 01 copy 4

SOURCE

 

  • VI- CROSS BODY MOUNTAIN CLIMBER

LF_GetFit_007_PIC 01 copy 5

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 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:

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)

FULL BODY WORKOUT

  • I-   HIGH KNEE TOUCH

LF_GetFit_005_PIC 01

SOURCE
  • II-  REVERSE LUNGE

LF_GetFit_005_PIC 02

SOURCE
  • III- BICYCLE CRUNCH

LF_GetFit_005_PIC 03

SOURCE
  • IV- TRICEP DIP

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SOURCE
  • V-  RIGHT SIDE PLANK WITH ROTATION

LF_GetFit_005_PIC 05

SOURCE
  • VI- LEFT SIDE PLANK WITH ROTATION

LF_GetFit_005_PIC 05 copy

SOURCE

LF_GetFit_005_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 DAY 03

Hi All,

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

LF_GetFit_003_A

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.

LF_GetFit_002_A

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

LF_GetFit_002_PIC 01

SOURCE
  • II-  SIDE LUNGE RIGHT SIDE

LF_GetFit_002_PIC 02

SOURCE
  • III- SIDE LUNGE LEFT SIDE

  • IV- SPEED SKATER HOPS

LF_GetFit_002_PIC 03

SOURCE
  • V-  CURTSY LUNGE

LF_GetFit_002_PIC 04

SOURCE
  • VI- BRIDGE

LF_GetFit_002_PIC 05

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 DAY 01

LF_GetFit_001_LF_GetFit_001-01

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:

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.

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

LF_GetFit_001_LF_GetFit_001-02

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.