MONDAY MOTIVATION: Challenge Yourself
"If it doesn'tchallengeyou, it doesn'tchangeyou"
If you are trying to make changes in your diet or your fitness routines, one thing is for sure - you have to challenge yourself in order to see results. So, this week, I challenge you to do 2 things ...
1) Make one small change in your diet for the better and try to stick to it every single day this week. Here are some ideas:
- No dessert after dinner
- Drink a full glass of water with lemon right when you wake up
Workout of the Week: Full Body HIIT Workout #1
for a quick high-intensity workout to elevate your heart rack, burn calories
and fat and be done in 20-30 minutes?
HIIT or High Intensity Interval Training is great way to do just that.
Interval is 30 seconds on and 15 seconds rest.
You’ll do the same cardio exercise throughout (or feel free to switch it
up if you want) in between every strength exercise.
- Warm up with a 5 minute warm up
- Do some active stretching such as arm circles, knee raises, side to side lunges, and windmills
Workout of the Week: Tabata Cardio Blast
is a great cardio workout if you’re short on time and looking to get in a quick
sweat! You’ll need a set of light dumbbells, a bench or step and some floor
space. Have fun!
round is 20 seconds on with 10 seconds rest.
After one round, take a 30 second rest before moving onto the next
round. Repeat all 4 rounds 1 more time.
> Tabata Round 1:
> Tabata Round 2:
> Jumping Jacks
> Weighted Squats
> Plank Jacks
> Jumping Lunges
No gym membership? No problem! Well, I don’t totally believe this, but I do think that it doesn’t have to be a huge problem or an excuse to avoid working out altogether. While gyms have lots of equipment, it doesn’t need to be limited to this; and often, even the most advanced equipment only can be used to focus on one muscle group. If you are too swamped to get to your gym or to a place with equipment, there are lots of bodyweight workouts you can do on your own to supplement the hard work you do with weights or other equipment.
Most people who know a lot about muscle and fitness will
tell you that it is mostly diet that will get you the physique- and the level
of healthfulness- that you desire. And it’s true- what you put in is directly
related to what you get out. You cannot out train a bad diet so be sure to make
the most of hard workouts with fueling correctly. In my house we eat a ton of
fish and veggies. One of the things I come across often is people who are
afraid to cook without recipes. My response is simple: do what you like.
As a trainer, I get asked frequently about my own fitness
regime; how often I exercise, what I do for exercise, what I eat, and most
often, how I don’t get burned out or bored. I am the first to admit that I beat
the heck out of my body and I could likely benefit from slowing it down a
little bit, but just like everyone else, there are days when I have to drag
myself there and push through a workout.Here are some tips that I have picked
up along the way to keep me motivated and excited.
Quiche is a
classic brunch menu item with classically heavy ingredients set in a
classically heavy crust. Instead of
serving a typical ham and swiss quiche to your family, show them how much you
love them by serving them this ultra easy and fit version- a veggie frittata.
They go well beyond brunch; in fact, my husband and I enjoy them on top of
mixed greens with a simple vinaigrette frequently.
Tomato and Ricotta Frittata
6 large eggs
Cassa Health Blog!
Welcome! We are all excited to have a new place to share our knowledge and experience regarding everything you need to know about the latest trends in fitness, and live a healthier lifestyle!
How To Get More "On The Ball"
Add A Medicine Ball To Your Workout Today-
It can always be daunting to try out new equipment but the medicine ball is a very versatile and dynamic piece of equipment that is very straight forward. The balls are found now in almost every gym- but if the gym isn’t your thing it is also very accessible and easy to use at home for a productive and time efficient workout.