No excuses, Workout of the week, and CUCU for Coconut Shake!

What's up KRAVERS!

So I have to say HO HO HO! I hope you all had an amazing Xmas holiday and are ready to get back on track! No need to wait till 1/1/12... get ahead of your 2012 Health and Fitness goals! Danny and I played parents for a few hours over Xmas vacation (lol, just a few hours) and what did we do? Took them to a PARK and had fun! The kids LOVED jogging around the lake, then the second round every bench we passed (ended up being 12) we would do either push ups, step ups, jump ups, tricep dips, burpees, sit ups...and had a competition (kids love that!)! We had so much fun, burned some major calories, AND they were tired and LAYED down when we got home! Score! We were told we were the Best Soon to be Parents (some day in the future) ever! What is my point here? That there is NO excuse for health and fitness; especially, when you have a family! YOU are the role model! Kids LOVE to work out because they don't see it as "work" they see it as FUN and so should you! Have a NEW outlook on fitness!!!! Everyone can have an excuse: my body hurts, I'm tired, I have kids, I have laundry to do.... excuses are ALWAYS available for FREE if you want them, but remember those excuses are allowing you to be the way you are...whatever that way is!

Workout of the Week: Push/Pull Total Body:
Perform ALL exercises for 40 seconds, higher rep/lower (should complete between 15/18 reps of each exercise) weight for 2 sets

• High Row Machine superset with DB Stiff leg deadlift + shoulder press *finish with 15 Hop Ups (standing plank then jump up with feet in between arms in football stance, back to standing plank)
• Assisted Chin Ups superset with Single Leg Stand ups (sit on bench, one leg out straight, stand up with other leg, alternate *finish with 15 sets of 2 second Halo Mans (lay on butt, arms and legs out straight, pull up like making a star, release without letting arms/legs touch ground)
• Hammer Strength Shoulder Press superset with DB Stiff leg deadlift + Bicep Curl *finish with 30 hop overs (hands on bench, arms straight, jump side to side)
• Cable Glute Kicks superset with DB Bicep Curl + Shoulder Press *finish with 40 seconds of step ups
• Leg Press Kick Backs superset with DB Tricep Kickbacks *finish with 1 min jump rope

Cardio
Stair Master: Fat Burner program for 20 mins @ level 12

Pointer to NOT be sick!!!!

• Dr Oz: Vitamin D Fights Colds & Flu: Double your vitamin D intake- You would normally take 1000 mg per day, but double that to 2000 mg per day during dark, winter months. Increasing the dosage will help you defend against the common cold and flu

Protein Shake of the Week: Cucu for Coconut!

• 1 cup of coconut water
• 1 cup of vanilla flavored almond milk (unsweetened)
• 1 scoop of vanilla whey protein powder
• 1 banana
• ice cubes (4/5)

Blend together and ENJOY! Why coconut water?  PLEASE read this article:
http://www.knowledgebase-script.com/demo/article-320.html

ENJOY!!
~Jessica~