3 Day Detox Program

Leg and Butt Building Workout

Leg Workout!
Let's make it burn!

Phase I
10 minute stair warm up
10 minute RUN

Phase II MACHINES
Leg extension 1x20, 3x15
Seated leg press 1x20, 3x15
Lying leg press 4x15

Phase III FREE WEIGHTS
Squat 4x15
Dead lift 4x15
Sumo squat 4x15
Calf raise 3x20
Walking lune 3x30
Step up 3x10 (each leg)

Pennies and Pounds

Here's a little motivation to do with friends, family, and/or, coworkers.

-Take two small mason jars
-Label one: Pounds to Loose 
-Label one: Pounds Lost
-Put a sign on one that says: $100 prize
(It's best to do this challenge with at least 5 people, then it's only $20 put up per person)
-Everyone get on the scale and take a picture of yourself and the weight. 
-Every two weeks weigh in and take photos for proof.

Using simple math determine your weight loss goal percentage (only to be fair because everyone has a different amount to loose in mind)...for example 175lb person wants to loose 30lbs. 30lbs is apprx 17.4% of 175lbs. So whomever gets to their goal weight percentage first WINS!

It great to set a time line like 30 days if it's a small weight loss goal for the group or 90 days if it's a larger amount.

Good look finding your groups. It's great to compete amongst groups as well. Give yourself names and do group workouts and etc to make it lots of fun!

Send me your pics! I'm sure my group will be 

R.E.D. 'S Pink Poison Ivies 

Team Work

TEAM WORK MAKES THE DREAM WORK!

It's always easier to set and make goals when you have people on your team

Why telling people your goal is KEY?
-When you tell people they always say things to remind you, you have a goal to meet.
-If you make a wrong choice they will surely let you know "I though you were on a diet?"
-You will always make a workout appointment if others are counting on you. I mean who wants to intentionally let people down.
-People will always tell you what "such and such" did to loose 10lbs or 30lbs. You can take that information and research it.
-When you're tired, your TEAM will keep you motivated or bring you a healthy treat.

Places to Start a TEAM healthy living challenge
1. Work
2. Church
3. Book Club
4. Group of friends

Why being with a TEAM can save time
- You can take turns making lunch or dinner for the group. You only have to make a healthy meal once or twice a week.
-You all can have TEAM lunch where each person brings an item for lunch. It keeps you responsible to others and yourself.

The #1 Excuse
-I Don't Have Time: everyone has time just juggle it a little better. If you're in a group you can take turns watching the kids or running errands while the others work out. For example: group meets 4 days a week, but on one of the days someone from the group runs the rands, take the kids to practice, or picks up the groceries.

Try out a TEAM! Try out my HERBALIFE TEAM! https://www.goherbalife.com/raylahunt/en-US

Will 20 Minutes make a difference?

Oh it's almost that time, back to school time and for the months of August and September the "time" to workout is even shorter. Lots of people say 30 minutes is plenty of time and some people say on its  not. Well what if I said a targeted 20 minutes can still make a difference. Now, if you choose these INTENSE 20 minutes it must be just that! You should be out of breath, sweating, and feel the burn if it's to work.  You can't take those 1-2 minute breaks at all! I mean it's on,y 20 minutes and you need to do it 5-6 dats a week.  

So what does 20 minutes that work look like? Here's an example

Warm up
50 jumping jacks
50 high knees
50 butt kicks
50 vertical leaps
50 side to side lunges
50 step backs
--------1 minute break--------
Workout
10 burpees
50 fast punches
20 jump lunges
20 in and out jumps
10 push ups
20 burpees
100 fast punches
30 jump lunges
30 jump-turn-squat
20 push-ups
20 tricep dips

The End

KILLER Leg Workout

BEAST MODE LEG DAY!!!

15 min stair climber (fat burn level 11)
10 minute ab work (5 exercises 1 minute each...repeat)
Leg extension (1x20 3x15)
Seated leg press (1x20 3x15)
Dead lift (heavy 1x20 3x15 1x20)
Frog leaps (3x30)
Hip thrust (4x15)
Barbell squats (1x20 3x15)
Squat/arm raise/stand (3x15)
Step-ups w/leg raise (3x15 each leg)
Bench jumps (1x15 3x20)
BBAAMMMMMMMM!!!

How to Shed Calories From Your Day

5 Tips to Eliminate Calories from your daily intake

1. Drink a glass of room temperature or barely chilled ice water before each meal and at the end...if it's too cold you won't drink the entire glass before your meal comes. This will help you not to consume the entire (over portion sized plate) it will also help you not want a dessert.

2. Stop drinking your calories. Opt for calorie, sugar, and carb free drinks (at least Monday-Friday) save a drink for the weekend. You consume 100-160 calories with every 8oz glass of soda, juice, or tea you drink.

3. Take a break from your desk very hour and walk around for 5-10 minutes. Hand deliver messages instead of emailing if possible, walk over to the desk instead of calling.

4. Eat a fibrous snack and protein in between breakfast and lunch to keep your metabolism revved up. Half an apple with an 8oz plain smoothie or 1/2c of broccoli with two grilled chicken tenders.

5. 1-2 hours after dinner drink a pre made protein drink and an 8oz glass of water so you won't get a night time hunger attack. You should be eating dinner between 6-7:30pm keep that metabolism revved up.