Fit 5 Workout: Week 8 Program

Week 8:

HYFit5_logo_week8

You’ve made it to the final week in the 8-week Fit 5 workout!

George Lucas once said, “You simple have to put one foot in front of the other and keep going.” This is how I often feel about exercise. We get so busy that our normal fitness routine often becomes the first thing to fall off the schedule. Just put one foot in front of the other and make your workout a priority.

Even though our 8 weeks are coming to an end you can continue with the Fit 5 workout. Once you’ve completed this final week, start back with week 1 or simply perform your favorite workouts.

I’m so proud of everyone who has made it this far!  Keep it up!

Today’s workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up.

Please note: Before adopting any new exercise routine, you should consult your physician.

 

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Fit 5 Workout: Week 5, Day 3

Today’s full-body, calorie burning workout:
Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 3: Arm Pulses (Perform to failure or max 100 reps)
Exercise 4: Scissors (Perform to failure or max 50 reps)
Exercise 5: Squat Jumps (Perform to failure or max 50 reps) 

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Hand Touch Plank (Perform to Failure or max 30 reps)
How to do it: Start in pushup position. Place your hands directly under your shoulders and feet hip-width apart. Keep your core/abdominals tights. Lift your right hand slightly off the ground and place it on top of your left hand. Quickly return the hand to its starting position. Repeat with the left hand. Lift your left hand slightly off the ground and place it on top of your right hand. Quickly return the hand to its starting position. Repeat.

Hand Touch Plank_labeled copy

 

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled copy

Exercise 3: Arm Pulses (Perform to failure or max 100 reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up. Quickly pulse your arms up and down – raising and lowering no more than a few inches. Do 50 reps or until you can’t do any more. Turn your palms facing down and do 50 more reps. Repeat palms up and palms down for 50 more reps each for a total of 100 reps with palms up and 100 reps with palms down.

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Exercise 4: Scissors (Perform to failure or max 50 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift both legs off the ground so they are 6 to 8 inches off the ground. Slowly lift your right leg up until it is at a 45-degree angle while keeping your left leg a few inches off the floor. Switch legs: Slowly lift your left leg up until it is at a 45-degree angle and lower your right leg until it is a few inches off the floor. Continue to alternate legs.

Scissors001-1 copy

 

Exercise 5: Squat Jumps (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

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I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Fit 5 Workout: Week 5, Day 2

Today’s full-body, calorie burning workout:
Exercise 1: Arms Above Head Sit Ups (Perform to Failure or max 50 reps)
Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
Exercise 5: Tuck Jumps (Perform to failure or max 40 reps) 

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Arms Above Head Sit-Ups (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms straight above your head. Bend your knees and plant your feet on the floor. Tighten your core. Slowly raise your head, shoulders and arms off the floor until you are in a seated position. Slowly bring your head, shoulders and arms back to the floor.

Arms Above Head Sit Up_labeled copy

 

Exercise 2: Side Lunges (Perform to failure or max 20 reps each side)
How to do it: Stand with your feet hip width apart. Place your hands on your hips for balance. Slowly step to the right.  Shift your weight to your right leg and bend your right knee. Keep you left leg straight. Push off with your right foot and come back to the starting position. Repeat with your right leg for entire series of reps. When complete, switch to your left leg and repeat exercise.

Side Lunges_labeled copy

 

Exercise 3: Diamond Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Get in push up position. Place your palms flat on the floor in a diamond shape directly under your chest. Your thumbs and first fingers should touch to form the diamond shape. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest hovers over the diamond. Push yourself back up by fully extending your arms. Note: you can make the exercise slightly easier by coming to your knees and performing the diamond push up.

Diamond Push Ups_labeled copy

 

Exercise 4: Flutter Kicks (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Lift your feet 6 to 8 inches off the floor. Quickly kick (flutter) your legs up and down, raising and lowering your feet only a few inches. Note: to make the exercise easier, raise your legs up higher than the 6 to 8 inches. To make the exercise more difficult, keep your feet closer to the ground.

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Exercise 5: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat Note: Do not lock your knees on landing.

Tuck Jumps_labeled copy

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

Fit 5 Workout: Week 5 Program

HYFit5_logo_week5Week 5:

Congratulations! You have completed 4 weeks of the 8-week Fit 5 workout.  Only 4 more weeks to go!  As you reach the halfway point of the program, you should have a sense of satisfaction. Sticking to a new exercise routine isn’t always easy. I’m doing the program with you and I know I feel really good about sticking to it!

If you find you need a little more motivation, try keeping track of your workout success. Keeping an exercise journal is a great way to track your progress. Keeping a journal can also serve as an extremely effective motivational tool.

As always, each workout is designed to last 30 minutes and is developed so each individual can exercise at his or her own pace. Each exercise should be performed to failure—when you feel as though you can’t complete even one more rep—or to the max number of reps listed.  For example if the exercise is squat jumps and lists a max of 50 reps, you should do as many reps as possible up to 50. If you complete 10 reps and find that you can’t do another rep while maintaining good form, then simply move on to the next exercise.  If you can complete all 50 with good form, do so and then move to the next exercise.

If you get through all 5 exercises in less than 30 minutes (which should be the case), repeat the cycle until the 30 minutes is up. Please note: Before adopting any new exercise routine, you should consult your physician.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material. Copyright © 2014 by Dawna Stone

Fit 5 Workout: Week 5, Day 1

Today’s full-body, calorie burning workout:
Exercise 1: Clap Jacks (Perform to failure or max 100 quick reps)
Exercise 2: Plank (Hold to failure or max 3 minutes)
Exercise 3: Plie Squats (Perform to failure or max 50 reps)
Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)
Exercise 5: Dips (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Clap Jacks (Perform to failure or max 100 quick reps)
How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.

Clap Jacks_labeled copy

 

Exercise 2: Plank (Hold to failure or max 3 minutes)
How to do it: Start in push up position. Bring your body down to rest on your forearms. Your elbows should be directly under your shoulders. Keep your back flat and engage your core as you hold the position. Note: keep your body in a straight line – do not allow your butt to raise or lower.

Plank001 copy

 

Exercise 3: Plie Squats (Perform to failure or max 50 reps)
How to do it: Stand straight with you feet slightly wider than shoulder width apart. Toes pointed out. Lower yourself until your thighs are parallel to the floor. Squeeze your glutes as you push yourself back up to the starting position. Repeat.

Pile Squats_labeled copy

 

Exercise 4: Mountain Climbers (Perform to failure or max 30 reps each leg)
How to do it: Start in plank position—Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. Pull your right knee forward and under your body while your left leg remains extended. Then quickly switch legs bringing our left leg under your body while your right leg extends back to the floor behind you. Quickly alternate legs. The faster you switch legs, the more intense the exercise becomes.

Mountain Climbers_labeled copy

 

Exercise 5: Dips (Perform to failure or max 30 reps)
How to do it: Sit on the floor with your knees bent.  Keep your feet hip width apart. Place the palms of your hands on the floor directly behind your hips. Fingers forward. Straighten your arms and lift your hips off the floor. Slowly bend your elbows as you lower your hips an inch off the ground. Push your hips back up by straightening your arms again. Continue to straighten and then bend your elbows as your hips raise and lowee.

Dips_labeled copy

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Rice Noodles with Broccoli-Almond Pesto – Whole Living

Rice Noodles with Broccoli PestoLove, love, love this Rice Noodles with Broccoli-Almond Pesto recipe from Whole Living. It’s beautiful, vegetarian and entirely “Healthy You!“-approved!

Click here to view.

 

Balsamic and Grape Quinoa – Cooking Light

BalsamicGrapeQuinoaHere’s an easy “Healthy You!“-approved snack or side item for a future meal. In addition to being healthy and delicious, this Balsamic and Grape Quinoa by Cooking Light is also pretty on the plate…Perfect for your next dinner party!

Click to view the recipe.

 

My Moment Challenge: 7 Days to De-Stress and Revitalize your Life!

In this busy world, we all experience a level of stress that can cause negative symptoms. It is important to our health (mind and body) to learn how to manage and reduce stress. Don’t have time to go to a week-long spa retreat? Studies show that even simple things can help.

Therefore, I challenge you to take a relaxing moment for yourself every day for 7 days. Starting on Saturday, March 1st, reserve some time for yourself each day to unplug, take a breath and relax—even if it is just for a moment. If you can do this every day for 7 days, perhaps it will become a habit you incorporate into your every day routine.

MyMoment_SunsetOne of my favorite ways to de-stress is to stand in the quiet of my backyard and look at the water. In that moment, I try not to think about what happened throughout the course of the day or what’s on the agenda for tomorrow. I just breathe and focus on the water.

Everyone has a different definition of what it means to relax and unwind. Below is a list of just a few of the things I like to do to relax. I hope you’ll join me over the next 7 days and try to take a moment for yourself every day. It can just be 5 minutes (or as long as you’d like) of sitting quietly. Or go for a 10 min jog/walk. Select something from the list below or share something totally different that works for you. You can do the same thing every day or switch it up and try something new each day.

My Moment Challenge suggestions:

1. Look at a body of water
2. Lie flat on my yoga mat in silence
3. Listen to music
4. Cook with no kids, no husband
5. Take a walk in the neighborhood
6. Walk the dog
7. Evening green juice
8. Sit on a park bench
9. Get a pedicure
10. Have dinner with a friend
11. Go tech-free for an evening
12. Yoga in the park
13. Write in my journal
14. Call my mom
15. Crafts with my kids
16. Drink a cup of herbal tea
17. Take a bath
18. Meditate
19. Go for a bike ride
20. Go for a run/jog
21. Get a massage
22. Paint my own nails
23. Stretch
24. Read a book
25. Call a friend

 

I hope these suggestions help in your journey to find a relaxing moment every day for the next 7 days. Please share your moment of relaxation with me through Instagram, Twitter or Facebook by using hashtag #MyMoment.

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Oven-Roasted Brussels Sprouts

Brussels sprouts may not be among the most well-liked vegetables, but they may just be the new kale! Brussels sprouts are loaded with vitamins, minerals and antioxidants. Although they’re lower in Vitamin C, potassium and calcium than kale, Brussels sprouts are higher in protein, foliate and fiber. In fact, Brussels spouts have nearly two times the fiber of kale. Low in fat and calories, Brussels sprouts are also higher in protein than most vegetables. Here’s a simple recipe to enjoy these good-for-you veggies.

As originally seen on MindBodyGreen.com.

Healthy You! Oven-Roasted Brussels Sprouts
Servings
4
Servings
4
Healthy You! Oven-Roasted Brussels Sprouts
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Wash and trim Brussels sprouts, cut in half and place in a large sealable bag.
  3. Cut carrots in half and combine with Brussels sprouts.
  4. Add olive oil and salt, seal bag and shake until evenly coated.
  5. Place Brussels sprouts and carrots on baking sheet and cook for approximately 20 minutes or until vegetables are tender and lightly browned.
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Are Brussels Sprouts the New Kale?

Brussels_KaleBrussels sprouts may not be among the most well-liked vegetables, but they may just become the new kale! The domination of kale isn’t about to end anytime soon, but there’s a new vegetable in town.  Magazines, cooking shows and online recipe sites are featuring a plethora of nutritious and delicious recipes that all have one thing in common—the use of the nutrient-rich Brussels sprout!

Brussels spouts are loaded with vitamins, minerals and antioxidants and although lower in Vitamin C, potassium and calcium than kale, Brussels sprouts are higher in protein, foliate and fiber. In fact, Brussels spouts have nearly two times the fiber of kale. Low in fat and calories, Brussels spouts are also higher in protein than most vegetables.

Part of the disease-fighting cruciferous vegetable family, some of the health benefits of Brussels sprouts may include:

  • Fighting inflammation
  • Providing digestive support
  • Protecting against certain cancers
  • Aiding in weight loss
  • Lowering cholesterol
  • Providing cardiovascular support

There are many ways to prepare Brussels sprouts including steaming, grilling sautéing and roasting. Just make sure you don’t over cook Brussels sprouts as some of the nutritional value is lost with overcooking. When selecting your sprouts, look for tight bulbs with a bright green color.

Try Brussels sprouts with you next meal. I’m sure you’ll agree they are not only a super food, but they are also delicious!

Below are two original recipes:

Original “Healthy You!” Recipe:

Healthy You! Oven-Roasted Brussels Sprouts
Servings
4
Servings
4
Healthy You! Oven-Roasted Brussels Sprouts
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Wash and trim Brussels sprouts, cut in half and place in a large sealable bag.
  3. Cut carrots in half and combine with Brussels sprouts.
  4. Add olive oil and salt, seal bag and shake until evenly coated.
  5. Place Brussels sprouts and carrots on baking sheet and cook for approximately 20 minutes or until vegetables are tender and lightly browned.
Share this Recipe

 

Original Healthy Indulgence Recipe:

Brussels Sprouts with Red Grapes and Goat Cheese
Servings
4
Servings
4
Brussels Sprouts with Red Grapes and Goat Cheese
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Wash and trim Brussels sprouts. Cut in half and place in a large sealable bag with extra virgin olive oil. Shake until evenly coated.
  3. Cut grapes in half and place in small sealable bag with balsamic vinegar and shake until evenly coated.
  4. Place Brussels sprouts on baking sheet.
  5. Place grapes on top of Brussels sprouts (don't worry if some of them are on the tray).
  6. Sprinkle with salt and cook for approximately 20 minutes or until Brussels sprouts are tender and lightly browned.
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