January 3, 2016

31 Days of Fitness- Day 3

This series is 3 fold! We've got a Workout of the Day, a Fit Tip, and a Recipe coming at you for each day! You can also post questions in our private Facebook group! CLICK TO JOIN!

Day 3: A little more intensity today. Don't bail out on me!


10 burpees, 10 squats, 10 mountain climbers
<< rest 30 seconds >>
10 burpees, 10 squats, 10 mountain climbers
<< rest 30 seconds >>
10 burpees, 10 squats, 10 mountain climbers

Truly, when I say go at your own pace during the exercises, I mean it! You can go as slow as molasses on a winter day (as my mother used to say) but keep moving. Mountain climbers are so horrific for me, I go slow! You can too. The only workout you'll regret is the one you didn't do, it's not a race.

Ever wonder why men are all about the burpees? Or why you'll see burpees on every football field, in every workout video, and why women who burpee for fun (ha) are truly the most in shape women you'll find? Here's some burpee stats you may not have known!

The Beachbody blog tells us that “the burpee is the quintessential total-body conditioning move,” says Andy Speer, C.S.C.S., owner of Soho Strength Lab in Manhattan. “You get an upper and lower body burn, eccentric and concentric muscle stimuli, mobility work, a core stability challenge, and a cardiovascular pump — it’s like packing an entire workout into a single exercise.” Science agrees: 30 seconds of burpees is just as effective as an all out sprint when it comes to boosting all aspects of fitness, according to a recent study at the University of Georgia. But don’t stop there. “See how many you can do in 5 minutes,” says Speer. In each minute, work for 40 seconds, and rest for 20 seconds (exercise instructions below). “Really attack 40 second work periods, and each time you do the challenge — I recommend every week — try to do more reps,” says Speer. “Not only is this an excellent test of total body fitness, but it’s an excellent mini workout in itself.” In short, it’s the perfect do-anywhere, anytime sweat session for when friends, families, feasts, and other holiday festivities conspire to keep you from working out.

Burpee: Stand with your feet about shoulder-width apart. Lower your body and place your hands on the floor. Kick your legs back into a push-up position, perform a push-up, and then quickly reverse the move, bringing your feet back to your hands. Jump up. Begin your next rep as soon as you land. So bonus time?!?! Yes, I think so. Take the Burpee Blitz Challenge and add an additional one minute of burpees to your workout today!

Fit Tip:

Do you ever wonder why in the heck you've hit a standstill with weight loss or getting fit? It could really be a matter of simple food choices. A lean body needs lean foods, and making small changes can add up to big differences.

I've seen many nutrition faux pas, something that you THINK is healthy may actually be hindering your progress. I've narrowed down a list to the foods I see most often. Try some of these simple substitutions to really dial in your nutrition plan!

This for That Fitness Tips!


Okay so, you've been working hard! How about a CROCK POT MEAL to make your life simple?!? This one you may have seen me rave about already, because it is truly a family favorite of ours! And I always recommend it because it's delicious, simple, and fool-proof. If you mess this one up, cooking may not be for you... hehehe!

Crock Pot Fajitas



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