WEEK #4
YES!!! You have made it to week 4 and I am very proud of you-BRAVO!! This week is full of everything to keep you on the road to success and to burn calories. Lets get grooving.
MONDAY-Arms
FIT TIP: With feet shoulder width apart bring your straight arms above your head. With palms facing each other move your arms towards each other 1 inch and apart for 1 minute. Resist bending your elbows, stay upright and breath normally.
STRETCH TIP: Reach your arms out to the side shoulder height with your palms facing forward. Bend your wrists and turn your fingers backwards now gently reach your fingers towards each other. Go to where you feel a good stretch and take 5 deep inhales into your lifted chest.
MIND TIP: A true friend is the one that knows all about you and still loves you.
BALANCE TIP: Step your right foot directly in front of your left foot. With your hands relaxed at your sides look slowly to the left then right then up and down 3x. Then switch with your left foot in front.
TUESDAY-Core
FIT TIP: Plank: Get into a push-up position with your elbows and toes on the floor, while pushing the area between your shoulders toward the ceiling and keeping your stomach pulled in toward the lower back to support it. Keep your buttocks tight and your eyes looking at the floor (ignore the fact that you suddenly realize you have to vacuum). Hold the position for as long as you can. If you can last more than 1 minute, make it more difficult by dropping your chin 20 times out in front of interwoven hands, or by trying to balance on one foot. See it here: http://bit.ly/freqFj
STRETCH TIP: Come onto your knees and interweave your hands behind your tailbone knuckles down. Gently pull your knuckles away from you and look up towards the ceiling. Lift your chest and take 5 deep inhales.
MIND TIP: If everyone is moving forward together, then success takes care of itself. ~Henry Ford
BALANCE TIP: Visualize a clock with 12 in front of you and 6 behind you. Lift your right foot off the ground and reach your right hand up in front of you to 12 o'clock then take it horizontal behind you to 6 o'clock. Only go as far as feels comfortable 5x. Then switch sides.
WEDNESDAY-Legs
FIT TIP: RESTING SIDE KICK (Strengthens obliques and legs) Come down onto your left side and relax your left ear on your arm. With your knees bent at a 135 degree angle and your heels in line with your spine, lift your right leg, flex your foot and tap your knee lightly on the ground in front of you. Lift the leg back up, straighten it and kick it 3feet in the air above your left foot. Do 20x and then switch sides. Keep your stomach taut and resist rocking. See it here: http://aarp.us/fRj7O0
STRETCH TIP: Thread the needle. Lie on your back and lift your left leg up and cross it on top of your right thigh. Lift your head and reach your left hand between your legs and your right hand on the outside of your right leg and clasp on your quad and then gently lower your upper body back to the mat as you pull your right knee in towards your shoulder. Go to where it feels comfortable. Hold for 5 deep inhales and switch legs.
MIND TIP: Sometimes you must believe in someone else's vision before you can believe in your own.
BALANCE TIP: Stand with feet shoulder width hands at your sides. Slowly sway for 30 seconds clockwise, then switch directions. Keep your body straight and breathe consistently.
THURSDAY-Back
FIT TIP: Rickety Table pulses: Come onto all fours (your hands under your shoulders and your knees under your hips) Reach your right hand out in front of you and your left leg back behind you as far as you can-both straight. Pulse up and down 1 inch with both your leg and hand for 25 seconds, then side to side for 25 seconds. Then repeat on other side.
STRETCH TIP: 1/2 BUTTERFLY STRETCH (opens hamstrings, calves and lower back)
In a seated position with your legs straight out, bring your left leg back into 1/2 butterfly (now the sole of your left foot is against the inside of your right leg). Reach your left hand and pull your right foot back. Only reach as far as you can & keep pulling your right foot back perfectly flat. Relax and only reach as far as it feels good, remember stretching is like massaging your body from the inside out. So it should feel good. Hold for 5 deep inhales and switch sides. You can view it here on my website-it is the 5th one on the home page rotation http://bit.ly/fFWOIx
MIND TIP: Always forgive your enemies, but never forget their names. Learn from your mistakes.
BALANCE TIP: With feet together raise your left arm over your head and lift your right leg straight out in front of you as far as you can. Hold for 10 seconds and repeat to the other side.