Friday Blues

Tomorrow is Friday and of course everyone is ready to leave work, relax, and wash off the work week. What you need to do is wash off the stress with a heart pumping sweat session. You don't have to do an hour long workout, but get in a 30 minute total body HIIT session!

What to do? Each exercise for 1 minute and repeat 3 times

Front Leap
Push up Jack
Side to Side Hops
Pike Planks
Four Square Corner Hops
Burpees
Push-Ups with one leg elevated
Tricep Dips
Hop front Hop back Jump into Plank
Plank position (hop feet in and out)

Working Out While Sick? Do or Don't

It's always around seasonal changes when people get sick. Sometimes it's severe and sometimes just the occasional allergies. So, when should you just rest and when can you continue on your fitness journey?

 We all know the doctor tells us to drink plenty of fluids and get some rest when we have a cold. Rest helps our bodies to naturally heal because our white blood cells are doing the work and the fluids help to flush toxins out of our bodies. When we work out when our body is already working overtime to heal its self we slow down the process therefore making us remain sick for a longer period of time.

When you have something simple as a allergies from dust, pollen, or ragweed if is okay to continue with your workout.  However if you feel severely fatigued give yourself 2-3 days to recover. You're doing your body a disservice to work yourself backwards.

So, remember GET WELL then WORKOUT! No matter how bad you want to feel the burn. I'm restraining myself and it is HARD to sit still!


RED FITNESS

Countdown

Come join the countdown WORKOUT!

A count down workout is simple you do each move counting down from 10 going all the way to one.
This is a workout that focuses on speed. You are not to stop (if possible) keep pushing through until you get to ONE!

10,9,8,7,6,5,4,3,2,1 GOOOOOOOOOOOOO!!!!!

Please be sure to warm up for 5 minutes then stretch for 5 minutes before beginning. Do not stretch first! You muscles are not warm yet, so it would be like pulling a rubber band waiting to see if it will pop!

Burpees
Star Jacks
Pike Plank
Tuck jump
Push-Ups
V sit ups
Up and Downs (plank position with straight arms, drop down to one elbow then the other elbow, raise up on one hand then the other hand, that counts as one.....repeat)

So that 7 exercises with 55 repetitions each total.

Get R.E.D. Fit

Am I Really Making Progress???

We all look in the mirror everyday and say "I can't see a difference!" You're thinking I've been putting in all this hard work for nothing. Well....let's start by being honest. Are you really doing all you can to be healthy? Are you eating clean, exercising hard, and getting SLEEP? Yes, I said sleep because it is a big part of the process. You muscles grow and repair while you sleep. What you should you to ensure you're tracking your progress correctly.

Step 1
Take a picture in a sports bra and shorts or panties (even better). Take a front, side, and back view. This allows you a good begging pic. Pictures are worth 1,000 words. Weigh yourself and get those measurements.

Step 2
Journal what you eat and make sure you have the correct amount of servings. Don't chest yourself by lying on your servings. Use a measuring cup until you can gauge properly. You can journal old fashion with paper and pencil or go modern with an app or the trendy Weight Watchers.

Step 3
Accurately determine calories burned during a workout with a heart rate monitor and watch like the popular Polar brand. It uses an equation of height, weight, age, and other factors to determine: calories lost, fat % burn of workout, time spent working out, and peak levels during a workout. You can also use the fun and challenging Nike Fuel band. You set goals, achieve and surpass them, earn badges, set workout sessions, invite friends, and track your progress with the accompanying app.

Step 4
Take pictures on Day 30, 60, then 90. If you're anxious you can also do Day 15. Weigh yourself and measure yourself.

Step 5
Do NOT stalk the scale! Let it be! Weight can fluctuate 2-3lbs daily.

Power 1,000

Power 1,000 is a workout where you do a total of 1,000 exercises and you work your entire body. Do it anytime and anywhere. Time yourself then track your progress

1,000

100- Squat jacks
100- High knees (each leg 100)
100-Hackman kicks
100-Mountain climbers
100- Vertical leaps
50- Frog Jumps (front them back)
50-Push ups
100-Jump lunges
100-Russian twist
50-Back/Power up crunches
50-Pike planks
50-Squat/Jump and turn
100- Power punches (100 each arm)

You're Done! Now go and drink 24oz of water and eat some protein (or drink it)

Squat

Hackman Kick

Frog Jumps

Vertical Leap

Pike Plank

I Don't See Any Changes

How many people say "I've been doing 50 million crunches and I don't see any results"???
How many people say "All I want to do is cardio to slim down and tone!"

I know I may hurt feelings or burst bubbles, but hey of I don't tell you you'll think there's something wrong with you and not something is wrong with what I am doing.

First: crunches, planks, standing abs, etc. do NOT I repeat do NOT give you flat abs! Let me say this again for those in disbelief. You can do all the ab work you want, but you will NOT get a 6-pack from just that. We use our stomach muscles all day everyday. From sitting, to leaning over, to walking. The problem is removing the FAT layer that is holding on giving you that spare tire, muffin top, or pregnant with no baby look! The MAIN #1  thing you can do to remove that fat layer is to eat CLEAN and HEALTHY! What is clean and healthy people always ask. You know that anything in one of those packages that you eat is definitely NOT. You can have a combination of any fruit and or vegetable. However, I would stay away from white potatoes, corn, root veggies (you know the starchy items). You can eat lean meats, fish, and sea food. Wild caught and Free range as much as possible. Eat non fat Greek yogurt (small quantities), whole wheat items (small amount) brown rice, quinoa, English muffins, oatmeal, rolled oats, and etc. Healthy fats ie Nut butters (not too much now), olive oil, coconut oil, and avocados. Protein supplements are great because people rarely get adequate protein from their daily diet. When you don't have enough protein you can't build lean muscle and your body gets hungry and you want to EAT!

So, eat up to FLATTEN up!

Second: Cardio all alone does not give you the sleek slim tight look you want. Most people who do cardio to something mild and simple like: jogging (I didn't say running because you have to go fast to run and let's face it, most people aren't RUNNING!) bike, elliptical (I hate when people think 45 minutes on the elliptical is really going to TRANSFORM their body). The type of cardio that works is HIIT. That is high intensity interval training. That means go hard and fast as long as you can followed by a short break. Think 30 seconds to 1 minute, nothing longer. For example jump squats for 45 seconds then Bicep curls for 45 seconds followed by a 30 second break, or sprint for 30 seconds then run for 1 minute. Think 9.5 for 30 seconds then 6.5 for 1 minute. The high burst of energy blast fat but maintain the integrity of the muscle. You work out 30-45 minutes and burn twice as many calories as "jogging" or doing the elliptical for one hour. If you're not sweating, out of breath, tired, and your body feels like jello, you have not maximized your workout and burned fat. Now you don't have to jump and twist to burn fat. You can also climb stairs (like 50-100 floors) or get on the stair machine with intensity hiked all the way up!

Those are my tips for you all struggling with that

Remember you will not see these major changes in 2 weeks. 30, 60, then 90 days. You will see begging stage change, intermediate change, then major change. If and ONLY if you keep the faith and never give up!

Hey, if you can't do it alone, get someone to hold you responsible (preferably not a friend because they tend to pacify us) or use my services rayla.hunt@yahoo.com