Daily Workout SUNDAY 8/26
August 26th, 2012
Daily Workout for Sunday, AUGUST 26

REST DAY for all levels (beginner, intermediate, and advanced)!


To continue on our nutrition theme this week, I have a quick post for you all to outline some basic nutrition principles. Let me know what you think in the comments belows! :)

Nutrition

READ MORE ABOUT MY NUTRITION PLANS (FAT LOSS, MAINTAINING WEIGHT, and MUSCLE GAIN) IN MY NUTRITION SECTION FOUND IN THE NUTRITION SECTION OF MY SITE!!


The first thing we have to establish when embarking on a nutritional plan is your goals. Is your primary concern eating for performance, weight gain, weight loss, fat loss, muscle gain, etc.? Think hard about that and where you'd like to be six months from now and let me know your goals.

For now, I will assume that most of you simply want to look good naked and to perform well in your Women's Fit Way training.

What to Eat

You're in luck--looking good naked and increased performance are both primarily driven by nutrition. Indeed, appearance happens in the kitchen, not in the gym.

80% of aesthetics is what you eat and 20% is how hard you work in the gym.

These guidelines are simple and essential:
  • At every meal, have a large helping of protein and also some fat and vegetables. I hate giving hard and fast numbers because everyone is different, but generally getting your calories at 40% protein, 40% carbs, and 20% fat works well for appearance and performance. Fat loss requires lower carbs and high volume of work requires more carbs. All depends on your goals.
  • Eliminate sugar from your diet as much as possible and eliminate or at least greatly reduce your grain ...
  Read more...
No Comments »
Daily Workout SATURDAY 8/25
August 24th, 2012
Daily Workout for Saturday, AUGUST 25

Happy weekend everyone!! Congrats for pushing through this first week with me. You all did fantastic! Just a quick note about commenting--Make sure you post to the comments! Although you may not know it, those comments serve as a source of inspiration to all of the newcomers to the site. Everyone can do these workouts. You don't have to be incredibly fit, muscular, or even in shape. All you have to do is try... and in a few weeks/months from now then you will be incredibly fit/muscular/in shape. :)

Alrighty, the workout for Saturday is TABATAS! (Sunday is a rest day, so push hard today!)

WATCH THE VIDEO BELOW TO SEE ME DO THE ADVANCED WORKOUT DEMO AND MY MOTHER DO THE BEGINNERS/INTERMEDIATE DEMO! enjoy!




BEGINNERS PROGRAM

Strength: Rest Day

Conditioning:

Back to back, you will perform:
Tabata burpees
Tabata air squats (not thrusters as shown in the video)
Tabata bicycle crunches

**NOTE--if you are a beginner, each of your tabata set will look like this: 4 rounds of 20 seconds ON (this means you perform max reps of exercise), 40 sec rest. I normal tabata is 8 rounds of 20 sec on, 10 sec rest but since you are new to this, you get it a little easier. Please believe me though--it wont feel easier! :) 


Make sure you post your score/round to the comments!

INTERMEDIATE PROGRAM

  Read more...
Comments (6) »
Daily Workout FRIDAY 8/24
August 23rd, 2012
Daily Workout for Friday, AUGUST 24

Welcome back everyone! I hope you had a fantastic rest day! I am sure you all feel recovered, refreshed, stronger, and ready to dive right into this next set of workout days!

Remember, as with anything in life,the success of this program is dependent on your consistency. Do not let life derail your fantastic progress. It is really easy to make excuses as to why you cannot workout/eat right. You've been there, done that. Now it is time to take the high road. Give yourself the extra 25 minutes a day it takes to follow my program. Those 25 minutes truly will add years onto your life through improved health and life quality. I am just excited I am here to see your progress! Be sure to post your thoughts/scores to the comments.

Sarah :)

WATCH THE VIDEO BELOW TO SEE ME DEMO THE WORKOUT!!



****Read below for a complete workout breakdown and pull up substitution for beginner, intermediate, and advanced programs.

BEGINNERS PROGRAM

Strength:

3xMax squat hold

*This means you hold the bottom a squat position for as long as possible (just like I do in my squat hold tutorial video in the above link). Repeat twice more for a total of 3 squat holds. Rest as needed between efforts (2-3 minutes). Even if your hold is only a few seconds that is great! Just keep trying for longer and longer ...
  Read more...
Comments (3) »
Daily Workout THURSDAY 8/23
August 22nd, 2012
  Daily Workout for Wednesday, AUGUST 22 for all programs (beginner, intermediate, and advanced) is..... A REST DAY!!!!

If you are new to working out, you may wonder why "rest days" are programmed into this fitness site. 
The truth is whether you feel like it or not, you need rest to achieve your fitness goals whether that is to get skinnier, gain muscle tone, or increase strength.

A quick, no nonsense list explaining why dedicated rest days are important to Women's Fit Way:
  • Strength adaptation occurs because of rest, not in place of it. This means that your muscles get stronger on your rest days, not on your workout days.
  • Proper rest is essential to your recovery. If you do not recover properly, you will not be able to hit every workout as hard as the last. Rather, you will just feel run down, tired all the time, you may over eat, and you will definitely be more prone to injury and illness.
  • It is easier to stick with a fitness program if you know you have a rest day coming up.While I do love working out and would never be happy without it in my life, I also LOVE my rest days. Those are the days that I can sleep in a little and have coffee first thing in the morning. I try to use the time I gain from not working out to try a new recipe or ...
  Read more...
Comments (1) »
Daily Workout WEDNESDAY 8/22
August 21st, 2012
  Daily Workout for Wednesday, AUGUST 22, 2012

Alrighty, day 3!!! You all did so great on the first workout, and I know you loved/hated those sprints! :) Today's workout is another SUPER FUN workout! We have three different exercises that we are running through as fast as possible. Similar to Monday's workout, but with different exercises/reps AND best part: WE GET TO DO BURPEES!! YAY!! Since you are constantly moving through different exercises, this workout never gets boring or dull! Just keep pushing the ENTIRE TIME! And no matter what--don't give up!

WATCH THE VIDEO BELOW TO SEE ME DO THE ADVANCED WORKOUT DEMO AND MY MOTHER DO THE BEGINNERS/INTERMEDIATE DEMO! enjoy!



For a written description of your workout, read the material below and watch the linked tutorial videos for any exercise you are unsure about.

BEGINNERS PROGRAM

Strength:


4x30 second on, 30 second off glute bridge hold. (This should take 4 minutes total.)

*This means you hold the glute bridge position just like I do in the linked tutorial video for 30 seconds, then you rest for 30 seconds. Repeat until you have done 4 total holds (4 total minutes).

Conditioning:

5 Minute AMRAP (as many rounds as possible) of:
5 Beginner Burpees
10
  Read more...
Comments (6) »