| Happy September 2010 –
Back to School Issue
Happy September 2010! Wow…can you believe that Summer is almost over?
Now that school is back in session and you’re getting back into your normal routine, it’s a great time to review your fitness regime and if you don’t have one yet, it’s time to get started!
Your WORKOUT OF THE MONTH is an awesome 30-minute Lunch Workout that you can do at home or at your gym.
Taylor Made Fitness is looking for 15 people for our ULTIMATE SHAKEOLOGY FITNESS CHALLENGE!
The following are so tips to help you get and stay on track. Whether you’re a seasoned exerciser or new to exercising and fitness put on your new walking/running/jogging/or cross-trainers, grab a friend, your kids, spouse, pet or your ipod and get to moving!
Fitness and Exercise Tips:
•Always check with your doctor before beginning an exercise program
•Take your measurements and body-fat and write them down. Re-take them every 4 weeks to track your progress
•Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
•Plan and prepare your meals for the week beforehand. Sunday is always a great day to prepare your meals.=)
•Use every resource you have to motivate you, including your friends, family and co-workers.
•Reward yourself at the end of each week if you completed all your workouts.
•If you find that you’re more into group settings for your accountability, let Taylor Made Fitness come to you!
Get a group of 4 – 6+ people and we will come to you. We provide the equipment, fun and motivation and you provide the friends and goals! Want more information? Email, call or text me at tmfitnes@pacbell.net or 619.987.9691.
•Journal to keep track of how much weight/reps you’re doing to track your progress. Click on to www.mytaylormadefitness.com , click on our “products” page and purchase our 8-week Nutrition and Exercise Journal.
•If you’re unable to get in 4-6 small meals a day order our Delicious Whey Protein or Metabolic Optimizer for a light satisfying meal.
•Shakeology is NOW available for auto-shipment: www.MyShakeology.com/trainerlisa |
| Workout of the Month
30-minute Lunch Workout
Frequency: This program could be done two-to-three times per week, with at least one full day of rest between workouts.
Intensity: Perform this routine as a circuit, moving from one exercise to another.
If you’re newer to circuit training, rest 30-90 seconds between exercises (as needed), or increase the intensity (burn more calories) and rest for 2-3 minutes after the completion of one circuit (all exercises).
Begin by completing one circuit of all exercises. As you progress (and as time permits), challenge yourself by completing this circuit two or three times within the same workout session.
Want to increase your results? Replace 1 – 2 meals with Shakeology. Order at www.MyShakeology.com/Trainerlisa.
If you’d like to purchase your Personal Workout Program, email or text Lisa at tmfitnes@pacbell.net or 619.987.9691 |
| FEATURED EVENT:
30-MINUTE LUNCH WORKOUT |
| Dirty Dog
Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your toes pointing toward your body. Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders with your hands facing forward. Gently stiffen your abdominal to keep your spine neutral, then exhale and gently draw one knee upward toward your chest without allowing your hips and low back to pitch upward or sag down toward the floor.
In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso until you cannot rotate any further, avoiding rotating or dropping your hips. Pause briefly then rotate away from your torso without moving the spine. Your head and shoulder should remain level throughout this exercise. Perform 8-15 reps 1-2 sets.
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| Full Body or Bent Knee Push-up
Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward, placing your palms flat on the mat with your hands shoulder-width apart and fingers facing forward.
Slowly shift your weight forward until your shoulders are positioned directly over your hands and with the abdominals engaged slowly lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward as you lower yourself, keeping your elbows close to the sides or flaring outward slightly.
Continue to lower until your chest or chin touch the floor, then press upward through the arms until they are fully extended at the elbows. Perform 8-15 reps 1-2 sets.
 
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| Forward Lunge with Arm Drivers
Perform 12-20 reps, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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| Front Plank
Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Contract your thighs to extend your legs, pulling the toes toward your shins, and engage your abdominal muscles to stiffen your torso.
Slowly lift your torso off the ground and hold this position, avoiding any sagging in the low back, hiking of the hips or bending of the knees. Don’t forget to breathe as you hold this position, keeping the shoulders positioned directly over the elbows, then gently lower your body back toward the floor. Hold for 5-20 seconds.
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| Contralateral Limb Raises
Lie on your stomach with your legs extended and toes pointing away from your shins. Arms are extended overhead with palms facing each other. Exhale, contract your abdominal/core muscles and slowly raise one arm a few inches off the floor keeping your arm extended and hold briefly.
Gently inhale and lower your arm back to your starting position without any movement in your low back or hips. Perform 8-15 repetitions on each side.
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| Side Plank with Bent Knee
Lie on your right side on an exercise mat with your left leg lying directly over your right leg with your knees bent. Raise your upper body to support yourself on your right arm with your right elbow bent to 90 degrees and positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.
Exhale, gently contract your abdominals to stiffen your spine, and lift your hips off the mat while keeping your knees on the mat and your head aligned with your spine. Hold briefly, then inhale and return to the starting position and repeat. Hold for 5-20 seconds on each side.
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| Forward Lunge
Stand with your feet together. Pull your shoulders down and back without arching your low back, and engage your abdominal muscles to stiffen your spine. Slowly lift one foot off the floor, balancing on your stance leg, and hold momentarily. Then step or lunge forward.
Your heel should strike the ground first. Focus more on dropping your hips toward the floor rather than driving your hips forward. Lower your body until your thighs are parallel to the floor while maintaining a flat back. Then push off with your front leg, activating your thighs and butt muscles to return to the upright position. Repeat on opposite side. Perform 8-15 reps on each side, 1-2 sets.
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| Glute Bridge
Lie on your back with your knees in a bent position and your feet planted firmly on the ground. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor, and maintain this contraction throughout the exercise.
As you exhale press your hips upward off the floor squeezing your butt muscles while keeping your torso tight. Inhale and slowly lower back to the ground. Avoid lifting the hips too high, which creates arching in the low back. Inhale and slowly yourself back toward your starting position. Perform 8-15 repetitions (push hips up on a 2-count, hold at the top for a2-count and lower back down for a 4-court. 15-20 reps, 1-2 sets.
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| Bent-Knee Sit-up / Crunches
Lie on your back with your knees bent, feet flat on the floor. Place your hands behind your head, squeezing the shoulder blades together and pulling the elbows back without arching your low back.
Align your head with your spine, moving the chin toward the chest during the upward phase of the exercise, as you exhale and slowly curl your torso toward your thighs. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold briefly, then inhale and slowly uncurl your torso back on the floor. Perform 8-15 reps, 1-2 sets.
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| Recipe of the Month:
Shakeology Dessert (Just Kidding! It’s a meal!)
1 Tbsp. natural almond or peanut butter
1 scoop Chocolate Shakeology powder
1.5 – 2 cups of water (as desired)
Ice to taste
Enjoy!
For more information on this recipe or to order Shakeology:
www.MyShakeology.com/trainerlisa |
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| IN THIS ISSUE
* Happy September -
Back to School Issue
* Accept The Fitness Challenge!
* Back to School Fitness for you and your family
* Workout of the Month 30-min Lunch Workout
Recipe of the Month: Shakeology Dessert |
| TAYLOR MADE FITNESS
CHALLENGE BUZZ
Are You Up For The Challenge?
Do you want to lose 5lbs, 10lbs, 25lbs or more?
Taylor Made Fitness is looking for 15 people to participate in the ULTIMATE SHAKEOLOGY FITNESS CHALLENGE!
To participate in the TAYLOR MADE FITNESS SHAKEOLOGY ULTIMATE CHALLENGE all you have to do is:
*Sign up for our ULTIMATE SHAKEOLOGY FITNESS CHALLENGE (email me at tmfitnes@pacbell.net)
*Complete the Health and Fitness Questionnaire
*Take a Before and After Photo (optional)
*Purchase two (1) month shipment of Shakeology at www.myshakeology.com/trainerlisa
**You will also receive a meal planner with shakeology recipes!
Upon receipt you will receive a 4 week workout and nutrition program to accelerate your results! |
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Shakeology 3 Day Cleanse
What is the cleanse?
3 day calorie-restricted, nutrient-dense eating plan, Flushes toxins“jump start” or “plateau-breaker”
Shakeology Cleanse
800-1200 calories
Nutrient-dense
Delicious 3 days MAX!
Master Cleanse
0-very few calories
No nutrients
7-30 days
Goals:
Rids system of toxins
Nutrient efficiency
Reduce bloat and
weight loss
How does it work?
*Flushes toxins
*Brings your hydration levels to homeostasis
*Helps body absorb nutrients
Results
*Weight loss
*Feeling cleaner
*Healthier
*Reduce bloat
Cost to get these results: |
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