DAY 1 OF 7 DAY SUMMER BUTT CHALLENGE BY ANYWHEREFITNESSPT

SHARE

DAY 1 OF#7DAYSUMMERBUTTCHALLENGE BY#ANYWHEREFITNESSPT 

SUNDAY: DAY 1 WORKOUT
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg (light weight dumbbells optional)
50 Side-Lying Leg Lifts – 25 reps each leg, use ankle weights

Fat Blast Treadmill/Dumbbell Workout

FAT BLASTING WORKOUT to burn off some of those extra calories!

What you need: Dumbbells & Treadmill

Time: 45- 60 minutes  (Increase speeds & DB weight for advanced fitness levels)

TIME                     ACTIVITY                           INCLINE                      Speed

2 min                       Power-walk                      Incline 1                        3.5

2 min                       Jog/Run                           Incline 3                        5.5-6

2 min                       Jog/Run                           Incline 5                        5-6

1 min                       Jog/Run                           Incline 6                        5.5-6

1 min                       (Off Treadmill)                  25 reps: Dumbbell Squats to Shoulder Press

1 min                      Jog/Run                            Incline 6                        5-6

1:30 min                  Power-walk                      Incline 6                         3

1 min                       Jog/Run                           Incline 6                         5.5

1 min                       40 jumping jacks

1:30 min                  Power-walk                      Incline 7                        3.2

1 min                       Jog/Run                           Incline 7                        5

1:30 min                  Power-walk                      Incline 7                        3

1:30 min                (Off Treadmill)                    Alternating Lunges (Option: Can hold DB’s )

1 min                       Jog/Run                           Incline 6                        5

45 sec                      Power-walk                     Incline 5                        3.2

1 min                       Jog/Run                           Incline 5                         5

45 sec                      Power-walk                     Incline 3                        3.5

1:30 min                (Off Treadmill)                    50 Body Squats

——-                      Run 1 mile                         Incline 1                   Comfortable Speed

2 min                       Cool Down Walk               Incline 1                  Comfortable Speed

15 Push-ups w/ Dumbbell rows (each arm performs a row after a push-up)

20 Dumbbell Bicep Curls

15 Tricep extensions (with 1 or both Dumbbells)

50 Ab crunches

45 sec                      Wall Squat (HOLD)

Cardio Fit Tip: Working Glutes & Blooper! "_

Highlights WBFF Oklahoma Team 2012

I may be new to Oklahoma, but these girls welcomed me right in! Here's a great video fellow WBFF PRO Tammy Streich put together of some of the highlights of what Oklahoma girls had to offer this season!!! Special thanks!! Remember to LIKE my Facebook Page too: www.facebook.com/stamourjs

Kohlrabi, WHAT?

Kohlrabi is an amazing vegetable for it's high density of nutrients to it's versatility in recipes!  I like to eat them equally raw or cooked, but before I get into that, let me tell you why they're so good for you!  

Kohlrabi is from the same family of vegetables as cabbage, broccoli, cauliflower, kale, collard greens and brussels sprouts, and also known as a "German turnip."  They have a mild flavor, somewhat sweet and crunchy when eaten raw.  

Health benefits:

• High in fiber & only 36 calories per cup.
• Great source of vitamin-C; 62 grams per 100 grams, which is approximately 102% of RDA. 
• Like other vegetables from this family, it's high in phytochemicals that are appears to protect against prostate and colon cancers.
• Many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid etc that acts as co-factors to enzymes during various metabolism inside the body.
• Also contains good levels of minerals, such as; copper, calcium, potassium, manganese, iron, and phosphorus (mainly in the stems.) Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
• The leaves or tops are similar to turnip greens, are also very nutritious as well!  Lots of  carotenes, vitamin A, vitamin K, minerals, and B-complex group of vitamins.

How to eat them? 

My preferred way is raw, like an apple, but make sure to peel them first, as the outer skin of this vegetable is very tough, and will not soften unless cooked well.  Other ways to eat it raw, is slice them up or shred them into salads or make a cole slaw with them.

Cooked methods, can be roasted, stewed into soups, sauteed when chopped or diced (it's great in stir-fry dishes).   

Here's some resources w/ photos that shows some great ways to use & cook with Kohlrabi!   

Kohlrabi Recipes: How To Cook (PHOTOS)

Discovering Kohlrobi: 

http://well.blogs.nytimes.com/2012/03/09/discovering-kohlrabi-its-a-vegetable/

Measuring Cups vs Scale: Why it's important to measure your food

Persimmons, it's more than just my favorite Fall fruit!

Persimmons can be eaten fresh, dried, or cooked. Raw fruits can be cut into quarters or eaten wholesome like an apple. Their flavor ranges from a firm to mushy and is very sweet.  I personally love them firm and crunchy, raw.  :)

• The fruit is low in calories (provides 70 calories/100g) and a great source of dietary fiber (almost 4 grams). 

Persimmons contain phyto-nutrients flavonoid poly-phenolic anti-oxidants like catechins and gallocatechins as well as important anti-tumor compound betulinic acid. Catechins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.

Fresh permissions contain antioxidant compounds like vitamin-A, beta-carotene, lycopene,lutein, zea-xanthin and cryptoxanthin. These compounds combat oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.  Zea-xanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions; thus, helps prevent "Age-related muscular related muscular disease" (ARMD) in the elderly.

Great source of vitamin-C, and with regular consumption of foods rich in vitamin C may help the body develop resistance against infection & free-radicals.

Good source of B-complex vitamins such as folic acid, pyridoxine (vitamin B-6), and thiamin. These vitamins act have numerous metabolic enzymatic functions in the body.

Fresh Persimmon fruits also contain healthy amounts of minerals like potassium, manganese (15% of DRI), copper (12% of DRI), and phosphorus. 

New Beginnings

NEW BEGINNINGS:

I've decided to start blogging for a number of reasons, one as a way to communicate more effectively with friends, family and fans, but also to share & motivate others to reach their goals for better health & fitness.

I'd love to share fitness tips, meal planning ideas, recipes, shopping tips, healthy food finds, photos, and just my overall journey in the fitness industry.

Please follow me on Facebook as well!  www.facebook.com/stamourjs