Diet is key to success! Don’t let your brain control or trick you.
- Did you know many times you snack because you’re bored…NOT hungry? Find something to occupy your mind.
- Did you know your brain can interpret thirst as hunger? When you feel hungry, drink water. Most of us don’t get enough water daily, so drink more water anyway.
- Did you know that most so called ‘healthy’ snacks are really loaded with sugars and are more like candy? Snack on fresh vegetables [I like celery with nut butter]. They’re full of fiber, which will fill you, and low in sugars. Fruits are great snacks, in moderation, as many are very high in sugar, so moderation.
Snacks are essential, but choose them wisely and make sure it’s fuel your body really wants, not just relief from boredom or dehydration.
===========
O.K., so today is your day off from resistance training. But you still have some work to do.
CARDIO - 30-60 minutes in your target zone. You pick the method, any will do.
CORE -
- Complete exercises as a circuit. Do first exercise then move to the next exercise and so on.
- 60 second sets for max reps each exercise
- 30 second rest between sets
- Beginners complete 1-2 circuits
- Intermediate to Advanced complete 3-5 circuits
Toe Touches
TOE TOUCHES – Hanging from your pull up bar, keep your arms straight and pull your toes to the bar. Lower your legs back down under control…DON”T just let them fall back down. If you can’t get all then way up with your to the touch your toes to the bar, get as high as you can. With every workout your core will get stronger and you’ll get there soon. You can swing slightly here, but the more momentum you develop the less intensity is on your core.
Oblique Jack Knifes, 1 set for left and right side.
OBLIQUE JACKKNIFE CRUNCH – Lay on your side with your bottom arm wrapped around your waist and top arm behind your head. To execute the move, lift your legs off the floor and pull your top side shoulder toward your hip. Do Not pull on your head or neck. Keep your hand loose behind your head.
Kneeling Crunches
KNEELING CRUNCH – Anchor bands overhead. From kneeling position, hold bands arms bent and locked in position. Pulling with your abs, crunch down pulling your chest to your knees. Release back up and repeat.
Low Plank with Knee Tucks
Low Plank w/Knee Tuck – From low plank, pull your knee ouside and up to your elbow. Alternate legs.
3pt. Crunch
3pt. Crunch
Hydrate and Stretch
See you tomorrow 
