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Wellness Retreat

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C is for Cooking Challenge

Week 4

Nicole Wilt | A is for Aerobic Challenge - Week 1

Time to Reward Yourself!

Let’s talk about dessert

We’ve made tremendous progress, so let’s take the next step. Let’s talk about dessert!! OK… so this is a bit of a double edged sword. We are going to build on our progress this month utilizing the lessons from 3 previous weeks to something we all struggle with. Our challenge for the last week to try to get you to substitute high calorie options for lower calorie choices.

These “diet-killers” wreak havoc on our weight loss plans only because they disrupt our metabolic goals by:

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Adding high calorie foods late at night, when we are not equipped to burn the calories

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Raise our insulin levels, promoting more weight gain

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Perpetuate the habit of the “need” for daily intake of these foods

Here are some healthier, easy to make options to satisfy your sweet tooth late at night:

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“No bake cookies” with natural peanut butter, agave, and coconut oil

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Low calorie kettle corn popcorn

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Reduced calorie ice cream

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“Protein pudding”

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Reduced calorie ice cream

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Apple slices and peanut butter

The Moves

Perform 20 repetitions of each exercise, except for Jumping Jacks. Complete exercises THREE TIMES.

  1. Jumping Jacks (50 total)
  2. Wall Squats
  3. Pushups
  4. Plie Squats on the Wall
  5. Burpees-get that HEART rate UP!
  6. Tricep Dips using the Stability Ball
  7. Split Lunge
  8. Stability Ball “I Y T” Shoulder Raise
  9. Stability Ball Roll Out’s
  10. Glute Lift on the Stability Ball

Now STRETCH – Follow with Post Workout Stretch

Day 1

Let’s Do It!

Training Tip

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Don’t let your routine become rote.

To continue to make sculpting gains, this exercise tip is crucial: Change the moves, order, weight, sets, reps and/or rest periods you do at least every four weeks.

Try mixing things up more often.

Rest Day

— or 

Take a rest day or follow along with our Yoga for Runners video.

Day 2

Move Again

Perform 20 repetitions of each exercise, except for Jumping Jacks. Complete exercises THREE TIMES.

  1. Jumping Jacks (50 total)
  2. Wall Squats
  3. Pushups
  4. Plie Squats on the Wall
  5. Burpees-get that HEART rate UP!
  6. Tricep Dips using the Stability Ball
  7. Split Lunge
  8. Stability Ball “I Y T” Shoulder Raise
  9. Stability Ball Roll Out’s
  10. Glute Lift on the Stability Ball

Now STRETCH – Follow with Post Workout Stretch

Day 3

Keep Moving

Rest Day

— or 

Check out our Yoga for Back Pain video.

Day 4

Keep Moving

Perform 20 repetitions of each exercise, except for Jumping Jacks. Complete exercises THREE TIMES.

  1. Jumping Jacks (50 total)
  2. Wall Squats
  3. Pushups
  4. Plie Squats on the Wall
  5. Burpees-get that HEART rate UP!
  6. Tricep Dips using the Stability Ball
  7. Split Lunge
  8. Stability Ball “I Y T” Shoulder Raise
  9. Stability Ball Roll Out’s
  10. Glute Lift on the Stability Ball

Now STRETCH – Follow with Post Workout Stretch

Day 5

One More!

Rest Day

— or 

Follow along with our Meditation practice video.

Day 6

Rest Day

Seriously, take a rest today!

Use #CisforCooking and share your thoughts with us on all the socials.

 

Day 7

ABC's of Health - Rest Day