Hi PevFit Fans!
Last week I teamed up with Ideally Fit to film a short 30 minute workout. This full body circuit is perfect for those who are on a busy schedule! You can do this workout before work, in between lunch breaks, or after a long day. We had a blast and we are so excited to share this video! If you have any special request for a specific workout video, feel free to contact me!
Try 3 sets of 10 repetitions:
*Squat Rotations: 10 reps for each side (left and right)
*Pikes/Crunches with Overhead Leg Lifts
*Rows to Tricep Extensions
I hope you enjoyed this video. Try breaking a sweat to this circuit and if you have any questions, email me at firstname.lastname@example.org, or catch me on Facebook (Pev Fitness).
A big thank you to Dallas Fitness Ambassadors for putting on this event at The Barre Code Plano.
The Barre Code's mantra is, “We Live By A Code. THE BARRE CODE. We believe in our bodies. Our abilities. Our STRENGTH. WE ACCEPT THE DIFFERENCES that MAKES US BEAUTIFUL AND STRIVE for beauty that makes a DIFFERENCE. Every day we work hard to realize our potential. To DIG DEEP and DISCOVER what we are capable of. To earn our bodies. We are RELENTLESS. We live to EVOLVE. To exceed our own extraordinary expectations. We live by The Barre Code.”.
The class I took was instructed by Julie Godfrey (speaking in video). She is precise, clear, and motivating. Her energy proves that she is passionate about her program because she is constantly keeping the energy burning, and of course..Helping us burn calories! Brawl is the class I took with Julie, it is a combination of cardio kickboxing, and lower body strengthening. Yes, my GLUTES and THIGHS were on FIIIYAH! The cardio kickboxing was intense, it was super hard for me. I have really tight hip flexors so kicking in front and laterally was a challenge, but then I thought of their mantra, “ We are RELENTLESS. We live to EVOLVE.” and that gave me energy to push through the cardio kickboxing sequences.
Overall, my experience was filled with gratitude. As a personal trainer, I enjoy learning new techniques and movements from other fitness specialist. Julie is remarkable, she sets a good example for the newbies who take her class, to keep going and keep moving. I would love to take this class again but next time, I would bring a few of my clients with me to experience a new level of commitment to self. That is, persevering through the hardest movements.
Post workout included Wholesome Grub and Brick Betty! Food and fit gear, who doesn't love that? Amy Neighbors, creator of Brick Betty brought out samples of her line that included tanks, bras, crops, and pants. I, of course could not resist... snagged her Green Python capris. The v cut in front is my favorite. I don't have to worry about "THE MUFFIN TOP" and they are very comfortable.
I had a great time. This experience reminded me that opportunities are there. They don't just show up at your door step. You have to make a commitment to try something new, to go outside of your comfort zone, and to keep pushing through life just like a hard workout. Fitness motivation is out there, it definitely requires action and taking initiation.
I attended my first event with Dallas Fitness Ambassadors at Orangetheory Fitness! We took a class with Kim Powell at the Preston Hollow location in Dallas. I really enjoyed the teamwork and effort brought by our team. Kim's energy along with Orangetheory's culture made my experience challenging and fun!
Class was intense. The cardio and weight training was a perfect amount of sweat. I pushed through all Kim's exercises and I could see everyone working hard.
I would recommend visiting and taking a class to get your full experience. If you like clean and enthusiastic trainers who motivate you, this is for you!
Here's an article I found for all my vegetarians out there!
Nutritional Recommendations for Vegetarians:
• Ensure energy balance
• Vegetarian athlete may need up to 10% more energy due to high fiber intake and low nutrient
bioavailability. Energy intake must match energy expenditure.
The beginning of your fitness journey can be difficult. Balancing everything between your exercise and eating schedule can become overwhelming. When dealing with your fitness goals, you should always be prepared for prepping your food and handling muscle soreness after a good workout.
Muscle soreness can interfere in your daily life and you constantly feel physical pain that you cannot turn off. Continue to keep up with your fitness program and focus on your progress. At the start of your program you will experience soreness and unusual pain. This is your body telling you that it's adapting to the physical activity.
To help with DOMS (DELAY ONSET MUSCLE SORENESS), there are many ways to help reduce muscle pain.
BCAAs and Taurine: BCAAs regulates and increase protein synthesis (is a process by which the genetic code puts together proteins in the cell). This is important for repairing damaged tissue (working out tears down muscle tissue) and growing stronger muscles. The taurine is known to help fight against cytokines. Cytokines can cause damage and inflammation to cells.
Curcumin: Found in Turmeric. Curcumin is a chemical compound found in Turmeric that helps with inflammation.
Foam Rolling and Massage: 20 to 30 minutes of foam rolling immediately after your workout and the following 24 hours will help reduce muscle tension and soreness. Self massage is beneficial if you have a long term goal of maintain your fitness lifestyle. Also, self massage can serve as a pre massage if you were to get a full body massage with a masseuse.
The key to fighting DOMS is to be prepared. Goals are meant there to be achieved. You only have one body and the hardest road block in fitness is dealing with recovery. Those who are aware that fitness is a lifestyle make a full commitment to knowing the pain and struggle to be healthy, look good, and feel good. Take the time to prepare for your workout program. A gym bag to keep all of your things like menthol gel for your body's soreness. Good supplements like a pre/post workout. iPod to listen to your favorite song while sweating. Water bottle for hydrating. Foam roller for preventing tension and soreness.
We know about the benefits of superfoods and fitness.
We know that we need to eat healthy to keep our immune system strong.
We don't always stock our kitchen with raw, alkaline, or nutritional types of food.
Alkaline diets are crucial to maintaining your body's immune system. Alkaline diets consist of food and liquid that are not acidic to your body. For example, foods with a pH more than 7 is considered alkaline. A pH less than 7 is acidic and a pH of 7 is neutral.
Okay, so what does it all mean? When there is too much acid in your body, you are more susceptible to sickness and disease. Acidic foods are detrimental to your body taking away good minerals from your tissue and bone.
Below is a chart I use for categorizing foods that are high in alkaline and foods that are high in acid.
Working out is about being active.
You don't need a gym membership. You can simply use equipment that you can even carry with you to help you achieve a healthy and tone body. Knowing your style of training along with right equipment will help you jump start you towards your fitness goals. Dumbbells, a step, jump rope, kettle bells, and weighted bars are just examples that will help you enhance your activity level. Don't forget, your body doesn't shed fat if all you eat is fat. Educating yourself on nutrition will lead you closer to becoming best you can be. The healthy you who is truly beautiful.
Earlier this week I had the pleasure of meeting Harold and Ana Kelley (Co-founders of King Kong Nation Fitness), who introduced me to their most recent product innovation, the 5 Star Boot.
If you haven't heard of it, the 5 Star Boot is a versatile polyester foot harness, that contains 5 metal clips on the top, bottom, back, and sides. To use the apparatus, the user straps the "boot" around their shoe and has the option of attaching one of the metal clips to a resistance band and/or cable machine, to perform a wide variety of leg, core, and glute exercises.
What I found to be most impressive, is that the 5 Star Boot gave me a more concentrated squeeze in my glutes and forced me to use more stabilizing leg muscles, than when I performed the same exercises with a velcro strap attached to my ankle. I also really liked that the 5 Star Boot didn't cause me any ankle irritation or pain, which traditionally tends to happen with basic velcro straps.
If you'd like to purchase or simply find out more about the 5 Star Boot, then click on the following link (5StarBoot) and you'll be directed to the King Kong Nation Fitness homepage. Also, please feel free to use the special promo code (Monika2015) that Harold and Ana gave me, which will take $5 off of your purchase.
Meal prepping can be hard. Below is a diet plan that I created when I was training for weight loss and lean muscle mass. Below I have a macros calculator. Be sure to get your numbers so you can use this meal plan effectively!
Meal 1: 4 Egg whites and ½ c oatmeal
Meal 2: Protein shake and banana
Meal 3: 4 oz. Chicken broccoli/asparagus, brown rice
Meal 4: Protein shake, natural peanut butter
Meal 5: 4 oz. Lean Beef, ½ c. Spinach, 4 oz. sweet potato
Meal 6: Protein shake, natural peanut butter
Top foods in my home:
Eggs & Egg Whites
Multi Grain Bread
Bananas and Berries