Welcome to Week 23
Counting down the days until we head up to visit family at the beach! I'm so excited. I kicked my workouts and nutrition up a notch this past month so I can enjoy my vacation guilt free but that doesn't mean you won't see me working out out! I'll be posting on facebook all week how to sneak in workouts on vacation :)
The number on the scale is ONE way to measure progress and, in my opinion, usually not the best one. I think measure progress in your workouts is even better. Its a powerful feeling to watch your strength and endurance improve. Therefore, I came up with an easy way for us to track our progress that way. I borrowed from the crossfit playbook using the As Many Reps As Possible (AMRAP) approach. Choose a set amount of time (i suggest at least 3 or 5 min) and do AMRAP through a particular circuit. Record how many repetitions through circuit that you complete in the specified time. Repeat this once a week or so to track your progress. Be careful not to go too fast and sacrifice form. There may be an upper limit, that's when you start adding harder exercises. If you subscribe to the newsletter you had an additional attachment included with a set of suggested circuits and a built in tracker (yes, I'm still teacher at heart). I'm calling this level 1, when you reach your upper limit on these, you can move to level 2 (TBD).
Healthy Eating Lessons Learned from FMD
The biggest thing that The Fast Metabolism diet did for me was bring awareness to my eating habits, both healthy and unhealthy. You too can find this awareness! Read how on my blog.
This Week's Workouts
Finally, below are this week's workouts. You will need a set of dumbbells for each workout. Click to find out how much weight you should be lifting. You'll notice the workouts this week have lots of lower body. There are two reasons for this: 1) Your leg muscles are some of the biggest muscles in your body, therefore working them out requires more energy. More energy means more calories burned. 2) As usual, I'm trying to build myself a butt ;) Do them in this order to break up the two lower body intense workouts.
As always, don't forget to warm up and stretch
"Strive for PROGRESS, not PERFECTION"
And remember, YOU are STRONGER than you think!
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