January 5, 2016

31 Days of Fitness- Day 5

The Fitness Challenge continues! Join our FREE FACEBOOK GROUP HERE!

Day 5: Sexy Shoulders, Calorie talk, and some Chili that will make any man happy as a clam!


Autumn Calabrese brings you SEXY SHOULDERS. Women, you are NOT going to bulk up!!! Repeat that outloud if you are having trouble believing it. Now, grab some weights. Yep, some weights. If you don't have free weights (dumbbells) that's okay, grab two of something that is lying around the house. 2 small water jugs, 2 bags of chocolate chips (haha), heavy books, 2 fatty cats, etc.

As a rule of thumb, I don't want you lifting anything lighter than your purse, for beginners, I always recommend 5 pounds, for more intermediate/advanced 8-12 pounds.

Here's your circuit, I would love for you to do this circuit 2-3 times! Push yourself. If it doesn't challenge you, it doesn't change you. http://youtu.be/JAzVhaNsBXY

Fit Tip:

“A few high-calorie meals during the holidays are not going to sabotage your fitness goals,” says trainer and Look Great Naked author Brad Schoenfeld, PhD, adding that people get too caught up in the minutia of weight loss (e.g., how many calories they burn in a single workout, or how many they consume in a single meal). A better strategy: Focus on how many calories you burn during the course of a week, not each day. “As long as your diet is dialed in 80 percent of the time, you can cut yourself some slack during the other 20 percent,” he says. -Via TeamBeachbody Blog

I usually practice an 80/20 or 90/10 strategy with clean eating and nutrition. If my goal is weight maintenance, 80/20 works great for me! But if my goal is weight loss or building muscle, I need a cleaner diet. Just be aware of your goals when deciding which ratio you'll use.


Beef Chili

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