Fit & Well Day 30 – Welcome !

Fit  & Well Day 30 – Welcome !

Welcome to Fitness reader, Welcome to Wellness, Welcome to a better you, Welcome to the end of a 30 day journey and to the beginning of a new one. Today marks your graduation, it marks the next best thing in your life and signifies a long, hard journey. Tons of reps, tons of new workouts and challenges and a job well done for all those who took the time out, to put the time in.

Thank you for everything you’ve contributed to the challenge, to all those who worked out and worked hard. You made it, congratulations. I’m so proud of you. I know a few people have already lost 8-10 lbs from what I’ve heard and to that I will say, “Many more to come”. The investment you made over these 30 days, the habit you created was the end of an era and the beginning of a new you.

All the best on your next journey, feel free to take the challenge over. Mix the days, do different difficulty levels swap workouts of the same kind or create your own way of doing this. 

 

Day 30

Before we end, you’ll need a few things on your journey. Teach yourself the following if you haven’t already learned it:

 

teach yourself discipline

 

 

Remember, Abs and muscle are forged in the gym but are fueled from the kitchen. No nutrition or bad nutrition means no results, so remember all the Nutritional tips you’ve learned and most of all, learn your body and what works best for it.

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Stretch after your workout, not before unless you do a sport or art that requires it. Even so, warm up first and make stretching a regular part of any routine. It helps your muscles, blood flow and can help with stress. A tight body may be necessary for power lifters, but at some point, being tight in the rump can cause more problems than benefits. Stretch it out !

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Breathe deeply with the abdomen. Whether it’s for running, yoga, meditation, stress relief or to take a deep breathe when you need too. Your breathe is your power, it’s your center and it’s your savior. So Breathe…

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The challenge continues with you, stay on your mission to be fit

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If you feel you aren’t close, trust me you’re closer than you realize, so keep going. You can do this…one day when you look back at the journey you’ll be able to say how much you’ve learned and accomplished. Give up on giving up and start moving forward…you got this, victory is won in increments, so keep inching forward.

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“This is Nick A. Titley and I’m a On a Mission to Keep you Fit.”

All the best in all your endeavors !

nice day

Nick A. Titley, Personal & Wellness Training

Fit & Well Day 29 – Building the new habit

Day 29 – Building the new habit

Notes:

At this point, you probably love working out right ? If you’ve been staying on these workouts, you’re probably hooked and want to keep going. By all means, keep pushing forward to your goal and stay on your mission to be fit. They say it takes a set time for a new habit to be created and if you’ve stayed with me on this journey, then you may have just earned yourself a healthy habit of working hard to be fit.

 

For today’s workout:

Do as many reps as you can in the set time.

Rest for 1:00 minute when all exercises are finished then repeat twice.

You must complete at least 10 reps total (For single arm/leg moves, do 10 total reps not 10 reps per side)

Day 29

Difficulty levels

You’re getting there: 1:00

You’re on a Mission: 50 seconds

You’re a Warrior: 45 seconds

My Hero: 30 seconds

 

Wellness Tip: Environmental wellness is one of the dimensions of wellness. Plant something, you may be surprised how quickly garlic grows even in a small container. You can also pay special attention to the environment around you, though this is a different kind of environment from the green we’re accustomed too, it’s important to make sure that your general attitude is in the “green” and your current work and personal space isn’t cluttered and causing you more stress than you need too.

Nutritional Tip: 3,500 calories = 1 pound; safely losing weight means up to 1-2 lbs a week. Try to reduce your daily caloric intake by 500 calories a day for a whole week and you’ll cut the lb, i.e. 7 x 500 = 3,500. Trying to cut any more than 1-2 lbs could prove detrimental to your overall health. There are some cases of people who can lose 2 or more lbs in a week due to a change in their nutritional patterns, current weight and workout regime. It is ill advised that you take supplements and starve to reduce weight and be advised that this process will take time but will add up in the long run. At the end of a month, you could lose as much as 10 lbs safely, which looks great on a scale and in a mirror. Keep this pattern up safely and you’ll be on your way !

Fit & Well Day 28 – If you Burned it, you Earned it !

Day 28 – If you Burned it, you Earned it !

Notes: Rest day !

Day 28

Wellness tip: Frustrated ? It may be time to take some personal time for yourself. Take a walk, drink something, listen to some music, distance yourself from whatever is frustrating you. What’s important is returning to your center and making the right decisions; it’s hard to do this when you’re upset or seeing things in one light. Take some time, explore your mind and allow yourself to make those decisions when you’re in a better place of mind.

Nutritional tip: Want to build muscle ? You need to eat to keep it on after you’ve trained hard. A basic way to determine how much protein you need is to convert your weight to kg then multiply it by 0.8. The number you get is the required daily amount.

E.g. If I weighed 150 lbs (150/2.2 = 68 kg) So ! (68 kg x 0.8 = 54.4 grams. I would need a minimum of 54.4 grams of protein in a day. (If you’re eating 5 meals that’s 10.88 grams per meal, which is actually quite easy to get)

According to your activity level, your daily protein intake will increase. If you are weight training on a consistent basis then 0.8 would be insufficient; Some Athletes take 1.2-1.5 grams (i.e. weight in kg x 1.2 or 1.5 = grams of protein needed a day to sustain that activity level/lifestyle).  Body builders have taken upwards of 1.6 to 2.0.

Getting twice the amount is a debatable topic as some reports have mentioned that it can be strenuous on your body and may cause other problems in the future, other publications claim that 2.0 is necessary.

See a dietitian to find out which value is right for you, stay safe and accumulate the facts before making a rash decision. Remember, if you get more than you really need in any of the big 3 (Carbs, Fats, Protein) the result will be stored as Fat !

 

Trainer’s notes:

Nick A. Titley says: “Find out for yourself what works best for you; it’s always a good thing to be in the safe zone. Do you really need double the protein ? Whatever your body doesn’t use it will convert to fat. I’m also assuming that most people aren’t “body builders” and just want to lean up. I would personally avoid the 2.0 because it can be costly in more ways than one. If you have access to a dietitian, go find out, if you don’t (like many of us don’t) stay within that safe zone and know that the amount of protein you need is determined by your lifestyle.”

 

Fit & Well Day 27 – Making Activity Fun

Day 27 – Making Activity Fun

Notes: Take the time today to do something that will keep your mind and body actively engaged. Whether its a run, swim, long walk or even meditation. Use this day to reflect, breathe and be active. I often say these are the hardest days because we tend to look at them and think we can skip them. Some will say, “there isn’t a workout, so I’m going to rest or hit the gym and do my regular routine”.

Aren’t you tired of doing the regular routine ?, Have you thought of what could happen, how you can step your game up to the next level ? What if you use today’s workout to take the time to breathe while keeping your body active ?

I challenge you today to go beyond your normal routine and to do something for yourself. Do this because you may create an opportunity for yourself to think, feel and perform in a way that you couldn’t have unless instructed. Today is your day, for you, so allow your mind and body to work !

Day 27

 

Wellness Tip: Do something different, learn a new skill, read something you’ve been meaning to read, accomplish something you’ve been putting off. You’ll build momentum for your next task and feel more accomplished having finally completed a goal. It’s a huge motivator when we take time for ourselves and accomplish the little things. Victory is won in increments, take the small steps because when you take account of that a month from now, you’ll notice how significant the small steps were and how they all add up to make for a big leap.

Nutritional Tip: Rounds and loins are the leanest cuts of meat e.g. Pork loin; That 80-20 on beef means 80% beef and 20% filler or fat. Most Burgers are 80-20 and some well known fast food chains use 60-40 (that’s right 60% meat, 40 % fat/filler). Know what you eat, because it makes a huge difference in how you feel and perform later.

Fit & Well Day 26 – EDT Time !

Day 26 – EDT time

Notes: EDT = Escalating Density training. Do as many reps as you can within the given time. You’ll be given the same time for each set, but you have to work to beat your last set’s max score.

E.g. On set 1 if you do 12 burpees in 1 minute, then on set 2, try to accomplish more burpees in the set time. Do you get it ? You’re increasing the density of your workout by trying to do more work in the same span of time.

I’ve been saving this for quite some time and today felt like just the right day to use it. Have fun with it, take at least 40 seconds to rest between sets. If you need longer go up to 1:00. Walk it out, move your limbs, don’t ever stay in one place if you’re exhausted, move around until your heart rate begins it’s downward climb back to normalcy.

Day 26

 

Wellness Tip: If at any point your condition changes during an activity or exercise, you need to stop. You may need to hydrate, walk it off, breathe deeply to calm your heart rate and take some time for yourself. Pace yourself, your results will come but you need to consistently do it safely or it won’t be effective. The No Pain No Gain philosophy could leave you injured for a lot longer than you realize. Instead, think of it as Work Hard at Working Smart = Lasting Results

Nutrition Challenge: Try to substitute something for that sweet craving or substitute a vege for pasta, bread or another typical starch. An example of a vege is a sweet potato; Try to avoid regular white potatoes and salad for this challenge, do something different. Find a vege, find a substitute, create a different by creating your own recipe or concoction wherever. You can also a substitute fruit for something you normally eat that’s packed with sugar. Try it, you might find something new, be creative !

Fit & Well Day 25 – Cardio Connection

Day 25 – Cardio Connection

Day 25

 

Notes:

Today is cardio day but you’re going to be tested in a different way. Your goal is to pick an activity from the list of cardio workouts and follow the scheme listed for each. Each difficulty level has a set number of activities they must pick to complete the challenge.

E.g. If you’re doing a “My Hero” Workout then you have to pick 3 cardio activities from the list. You can deviate from the scheme and create your own or use the scheme listed below, but you have to do the listed/allotted amount of activities to pass today’s challenge.

Cardiovascular Activities

1. Spring Intervals: 5 sets of 5 reps (Starting position can be standing)

2. Long Run: At least 2 miles

3. Hill Sprints: 3 sets of 8 reps (Run up the hill 8 times that’s 1 set)

4. Jump Rope: 8 minutes total time broken up into X amount of sets ( X = however many sets you choose to complete this in)

5. Sprint Drills:

Do all 3 –  3 sets of 5 reps each.

A. Starting position  is from a push up position – Push up, get to your feet then sprint

B. Starting position is laying on your back – Get to your feet then sprint

C. Starting position on one knee then sprint

N.b. the distance should be a few meters e.g. 100 meters

6. Cardio Machines – Do at min. 15 minutes max 30 minutes. Every 2 minutes, vary the speed. Start low, medium, high (be safe with this). Make sure to cool down when you’re done, after the 15 or 20 minutes, lower the speed to a slow pace, breathe deeply and cool down before getting off. Never jump off or immediately stop and it’s best to walk around before sitting or even laying after your workout.

 

Wellness Tip: Sitting or laying immediately after a workout or hard run is a No No, it makes the blood pool in the muscles and isn’t exactly the healthiest thing for you. Take some time to cool down, keep your head raised instead of hanging it over from exhaustion, and walk it off. Walk around, move your arms a little, and breathe. Try to get your heart and breathing back to regular pace.

Nutritional Tip: Don’t be surprised if after doing a workout that challenges you extra that you feel extra hungry. Satisfy your craving for food with something healthy that will help you recover and build muscle. Though you feel hungry and exhausted, it isn’t a time to gobble everything you see. Instead, utilize your new found discipline for food and control your portions.

Fit & Well Day 24 – Getting Over the Hump

Day 24 – Getting over the Hump

Notes:

This is timed workout. Do each exercise for 50 seconds, and use 10 seconds to get ready for the next exercise. Do not rest until the entire set is finished. When finished doing all the exercises that counts as 1 set. Do the allotted amount of sets to complete the workout.

Note well, T Push ups can be modified by using your knees. Place a cushion or do this on a mat to support the knee properly.

Day 24

 

Level 1 – You’re getting there

Mountain Climber

Running in Place

Modified T Push ups (alternative sides)

Lateral Lunges (alternate sides)

Front Leg raises (alternate between legs)

Leg kick Backs

Toe Touch

Front Lunge into Press up

 6 minutes x 2 sets (total time 12 minutes). Rest for 1 minute then repeat

 

Level 2 – You’re on a Mission

 

Mountain Climber

Running in Place

Modified T Push ups (alternative sides)

Lateral Lunges (alternate sides)

Front Leg raises (alternate between legs)

Leg kick Backs

Toe Touch

Front Lunge into Press up

 

 8 minutes x 2 sets (total time 16 minutes). Rest for 1 minute then repeat.

 

Level 3 – You’re a Warrior

 

Walking Planks

Mountain Climber

Running in Place

T Push ups (alternative sides)

Lateral Lunges (alternate sides)

Front Leg raises (alternate between legs)

Leg kick Backs

Toe Touch

Front Lunge into Press up

Lateral and Front bear crawl (6 steps in each direction, front, back, left & right) 

 10 minutes x 2 sets (total time 20 minutes). Rest for 1 minute then repeat.

 

Level 4 – My Hero

 

Walking Planks

Mountain Climber

Running in Place

T Push ups (alternative sides)

Lateral Lunges (alternate sides)

Front Leg raises (alternate between legs)

Leg kick Backs

Toe Touch

Front Lunge into Press up

Lateral and Front bear crawl (6 steps in each direction, front, back, left & right) 

10 minutes x 3 sets (total time 30 minutes). Rest for 1 minute and repeat.

 

Wellness Tip: Clench those abs nice and tight when doing your activities, it will do more than strengthen the core but it will help stabilize your body.

 

Nutritional Tip: If you switch from Whole Milk to Skim milk you could be saving yourself up to a pound of butter in a week. Milk does the body good and contains calcium. Some cultures don’t emphasize milk drinking while others do. Different people also prefer different kinds of milk; whether it’s almond, skim, soy, 1,2, or 3%, milk is debatable by some but loved by others.  Other dairy products like cheese also contain milk. Be wary and steer clear if your lactose intolerant and naturally, pick the milk that best suits you.

Trainer’s Comment: Nick Titley says “Milk is a debatable subject; Some people drink it for whatever reason. I was once told that the U.S. was one of the only country’s that really drank milk, yet people in the Caribbean drink milk. We may not emphasize it in the way that some others do but we surely use it and drink it. I’ve drunk it since I was a kid and continue to drink it to this day without a fear or concern of weight gain. I avoid whole milk, stay to my skim and once in a while 2%. I love milk, I use it in my home made protein shakes and I endorse it %100. Milk has filled that gap for me when I’ve been hungry and didn’t want to eat something; It also has calcium, an electrolyte, and that means that I’ll definitely put it into my homemade shakes for post workout consumption.”

 

Fit & Well Day 23 – Name it challenge

Day 23 – Name it Challenge

Help me name today’s challenge, what should today’s workout be called ?

Day 23

 

Notes: For lateral shuffle, you do 5 steps left and 5 steps right. That’s 1 rep.

Try to use weights to make exercises like the push press, dead lift and single leg, single arm bent over row more challenging. Create a weight or if you have access to a gym do it there with a challenging weight (not heavy or  light)

Repetitions/Time

Exercise Name

Sets (# of times you do the exercise)

Level 1 – You’re getting there 

5

Lateral shuffle 5 steps right, 5 steps left

3 sets

8 per leg

Single leg squat

3 sets

8 per side

Single leg deadlift

3 sets

8

Push Press

3 sets

Leg lower (slow count of 8)

3 sets

10 per side

Single leg, single arm bent over row

3 sets

Level 2 – You’re on a Mission

8

Lateral shuffle 5 steps right, 5 steps left

3 sets

10 per leg

Single leg squat

3 sets

10 per side

Single leg deadlift

3 sets

10

Push Press

3 sets

10

Leg lower (Slow count to 10)

3 sets

12 per side

Single leg, single arm bent over row

3 sets

Level 3 – You’re a Warrior

8

Lateral shuffle 8 steps right, 8 steps left

3 sets

12 per leg

Single leg squat

3 sets

12 per leg

Single leg dead lift

3 sets

12

Push press

3 sets

10

Leg lower (slow count to 12)

3 sets

12 per side

Single leg, single arm bent over row

3 sets

Level 4 – My Hero 

10

Lateral shuffle 8 steps right, 8 steps left

3 sets

10 per leg

Pistols

4 sets

12

Single leg rotating toe touch (e.g. reach right hand to left toe)

4 sets

15

Push Press

4 sets

12

Leg lower (slow count to 15)

4 sets

12

Inverted rows

4 sets

 

Wellness Tip: Try to get a good stretch in today, stretching al graphic_stretchesways does the body good. Stretching before a workout can negatively affect your routine, especially if you’re power lifting. If you’re performing in such a way that demands flexibility (ballet) then by all means get your stretch on, otherwise save it till after your workout. Stretch after the body has been warmed up, stretching on cold muscles is ineffective and could even cause more harm than good for some.

 

 

 

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Nutritional Tip: Ever notice when you eat clean how your body feels ? If you aren’t already doing it, give it a shot, the difference in mood and satiety are amazing. Make sure to get foods that are nutritious and filling but to eat them with moderation, eat them slowly and take the time to enjoy your meal. You don’t need dessert after your meals, save that for another time or have it later in a controlled amount. Wash it down with some water and eat it slowly to enjoy it.

Fit & Well Day 22 – Walk it out

Day 22 – Walking it out !

Notes:

Today should be real fun !

The jump jacks are not stand alone, each group will have to do a task alongside them. If you have lower back issues or find that the Russian twist is difficult, do modified side planks instead. Do these for 30 seconds each side.

As always, use a weighted object or no weights for any activity you see that utilizes a weight.

Have fun this week, wishing you all the best in all you endeavors !

 

Day 22.

 

Repetitions/Time

Exercise Name

Sets (# of times you do the exercise)

Level 1 – You’re getting there 

30

Every 10 Jumping Jacks do 2 Squats

3 sets

12 steps

Bear Crawl

3 sets

10 per side

Cross over Step ups

3 sets

10 per side

Russian twist

3 sets

16 total

Hip Crossovers

3 sets

30 secs

Full Planks

3 sets

Level 2 – You’re on a Mission

50

For every 5 Jumping Jacks do 2 squats then hold for 5 seconds

3 sets

12 steps

Bear Crawl

3 sets

12 each side

Cross over step ups

3 sets

12 each side

Russian Twist

3 sets

20 total

Hip Crossovers

3 sets

45 secs

Full Plank

3 sets

Level 3 – You’re a Warrior

50

For every 5 Jumping Jacks do 5 squats then hold for 5 seconds

3 sets

16 steps

Bear crawls

3 sets

12 each side

Cross over step ups

3 sets

12 each side

Russian Twists

3 sets

20 total

Hip Crossovers

3 sets

1:00

Full Plank

3 sets

Level 4 – My Hero 

70

For every 5 Jumping Jacks do 1 burpee then a half burpee

3 sets

20 steps

Bear Crawls

4 sets

12 each side

Cross Over step ups

4 sets

12 each side

Russian Twists

4 sets

20 total

Hip Crossovers

4 sets

45 seconds

Crucifix Full Plank (arms out at sides)

4 sets

 

Wellness Tip: Want to work your transverse abdominus ? start doing deep breathing where you use your diaphragm. This method of breathing is used in most meditations and breathing activities and has become one of my favorite when I run and if I’m having a stressful period.

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Nutritional Tip: We speak a lot about nutrition and I wanted to pause and say that if you know someone struggling through a hard time and you are unable to help them please refer them to someone that can. Making fun of people because of what they eat, how much they eat or how they look as a result does no good for someone. 

 

Fit & Well Day 21 – R & R

Good Day Folks,

I’m keeping this one short because I need it as much as you probably do. Make sure you get lot’s of the below if you can today, otherwise good luck with anything you’re dealing with and all the best in your upcoming week. My Gosh..9 more days to go in the challenge. How quickly time has flown !