Centurion Workout

This work out is based on doing sets of 100 reps. Choose a weight that you can press at least 7 times Use the same bell for all reps.

You must do a complete warm up. Don't forget joint mobility for your neck and ankles.

Shoot for 7 or more sets, but use you head safety first, the Bells are always waiting.

Centurion

1 KB Row 5 reps each side
1 KB Lying Chest Press 5 reps each side
1 KB Sumo Deadlift 10 reps
1 KB Shoulder Press 5 reps each side
1 KB 1 hand Swing 10 reps each side
1 KB Cleans 10 reps each side
1 KB High Pull 10 reps each side

Try not to take any breaks until you complete the list. Keep the rest under a minute.

ROCK THE BELLS

A bread less day?

I hope everyone had a great weekend. Sometimes a change in routine can really throw you off your eating plan, but I know many of us planned well and stuck to the program. So great job to all of you who hung in there!

One way to give your weight lost a boost is to have a bread less day. Bread eater or those of you who rely a little heavily on starchy carbs like bread, rice and potato's to name a few of the heavy carb may benefit from controlling your carb in take and making different carbohydrate choices. This does not mean a low carb diet. I have many bread less, rice less, etc. days and still have a good amount of carbs. There are 27 carbs in a apple, about 19 in a 1/2 cp of grapes. So give it a try and let me know how it works for you.

Here's a couple of pictures of breakfast(1 whole egg 3 egg whites, spinach, etc) and lunch (Turkey Burger w/peppers & Broccoli) on a bread less day. The snack was an apple and almond butter. Dinner was fish with 2 veggies, and Greek yogurt for a snack

Planning

This is a busy week for many of us and in order to stick to our eating plan, planning is a must. You must think ahead a day or two if possible. Having a couple of chicken breast and or pot of bean/lentil soups can come in very handy. Personally making a big salad and having tuna and chicken around works for me. If I'm in a hurry I chop up the salad and chicken in small pieces and roll it in a Whole wheat wrap, throw an oz of nuts and raisins in a baggy and I'm set for a few hours.

So if you are eating from the Super Foods list I provided, I'm sure you have already come up with several ways to make good choices even when you are away from home and in a hurry.

Check in and let me know what you're eating.

Plan for success or expect to fail!

Pat

The Get Fit Challenge is under way

Don't forget your goal is to increase your amount of exercise this week and stay compliant with your eating plan.

Great class last night ladies!!!

Rock the bells