Jenny Axe Fitness News - Jenny Axe Fitness

Workout of the week!

7/12/2015

Healthy Back/Ab HIIT Circuit

Set your timer for 30 second work session with a 10 second rest

There are 10 exercises, repeat the circuit 3-4 times resting between circuits. If you don’t have a timer, then count reps of 15-20, or for planks, count to 30 seconds.

1.  Press ups – lie on tummy, keep hips on mat, lift upper body using hands placed at your shoulders.

2.  Plank – forearms

3.  Leg only superman – lie on tummy, relax upper body, lift straight legs off mat as high as you can, trying to get your knees off the mat.

4. Roll over to back for throw downs – place hands under butt for back support, raise straight legs up toward ceiling, then throw them down toward the mat without touching the floor. Using your abs to raise them back up

5. Toe touches, feet together toward ceiling reach for your toes

6. Heel reaches, legs in table top position reach hands to heels, alternating sides

7. Side plank left side

8. Side plank right side

9. Plank jacks – forearm or hand plank, jack with your legs (jumping out and in)

10. Lateral balance – hands and knee position lift opposite arm and leg lengthening out toward opposite walls, alternate sides

Axe Blast Biggest Loser Motivation

1/12/2015

3 things to start off the New Year right...
1. Be realistic -     Set goals that you can reach, set a short term goal (8 weeks of this challenge) and a long term goal for a little farther off. Remember baby steps. We'll get it done!
2. Make time for yourself-     It's ok to say NO in order to put yourself first. If you don't take control of your time, someone else will control your time for you.
3. Persevere -     Decide to do well on this challenge, then follow thru. Change is typical - If you wait for the perfect moment it will NEVER happen. Do it now.
I have some tips that I'd like to share that have helped me and many successful healthy people lose weight and keep it off.
1. Limit your starchy carbohydrate intake in the evenings. We are mostly sedentary during the evening hours, why load up on carbs (energy foods) when we are most sedentary? They just turn to fat when we sleep.
2. Limit stress - stress limits weight loss. Stress leads to our hunger being out of control. Meditate, exercise, adequate rest, practice positive self talk to limit stress and keep control of our hunger.
3. Eat Less,Move More-Use www.myfitnesspal.com or journal to log all of your eating and exercise during this challenge. EAT LESS, MOVE MORE.
4. Drink more water-80% of all headaches are from lack of hydration.According to the center of disease control and prevention we need at minimum 64 ounces of water everyday. This is dependent on our body weight, if you weigh more you need more water.Water helps prevent arthritis and pack pain.Water improves your immune system.Water prevents memory loss.Water keeps your skin soft and hydrated.Water reduces aging effects.