REDBOOK’s #StrongSexyYou Abs Challenge

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Hi my name is Angela Salveo, #StrongSexyYou fitness expert for Redbook Magazine. This month’s challenge is: “Get Strong (and sexy) to the Core”. Check out all the details on Redbookmag.com.

Strengthen You Core

Strengthen you core with these awesome ab exercises and sexy back workouts you can do at home or outside. Stick to all 21 days and you’ll definitely notice a difference for a tighter, toned tummy (just in time for the beach days this summer)!

Join the @Redbook Magazine’s #StrongSexyYou Facebook community page for daily updates!

Each day for the next 21 days you’ll do a brand new exercise to keep you motivated through the whole month! You only need to do the exercise listed for that specific day. Follow along in the video for all the instructions and modifications.

How It Works

Depending on your starting level, do 10-20 repetitions of each exercise for 3-5 sets with :30-:60 seconds of rest in between each set.

Week 1

1. Reaching Plank
2. Hollow Hold
3. Tuck to hollow
4. Single leg V-ups
5. Butterfly Sit up
6. Bent leg Windshield wipers
7. Quadriped with leg lift glute squeeze

Week 2

8. Single leg plank – Spiderman plank
9. Hollow Rocks
10. Seated med ball rotation
11. Leg raise with hip lift and lower
12. Standing med ball wood chop center & sides
13. Windmill
14. Back Extension Swimmers

Week 3

15. Arm Marching in plank
16. V-sit to hollow or tuck to hollow
17. Sit up to shoulder press
18. Straight leg Windshield wiper
19. V-sit hold or 2 leg v-ups
20. Seated tuck into extension or hanging knee raise
21. Pushup rotate to side plank lift/lower

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Redbook Magazine #StrongSexyYou Burpee Challenge

You can win a FREE outfit from @redlinegr and a #headband from @klarakellydesigns!

This isn’t April fools’! Our @redbookmag ‪#‎StrongSexyYou ‪#‎Burpee challenge starts April 1.

Love ‘em or hate ‘em, burpees are a full body exercise that targets all your muscles at once—say hello to strong arms, sexy abs and a killer booty! Do your burpees at home, do your burpees at the park, do your burpees anywhere you want.
Unlike other typical burpee challenges, we won’t ask you to work your way up to 100 boring burpees on day 21… you’ll be experiencing fun, functional, fitness with our variations. ‪#‎IHeartBurpees ‪#‎ToeTheLine #StrongSexyYou

Here’s how to win:
1. Join @Redbook Magazine’s #StrongSexyYou page: https://www.facebook.com/groups/1580202082211168/
2. Do the #RedbookMagazine 21-day burpee challenge: http://www.redbookmag.com/body/health-fitness/news/a21189/redbooks-strong-sexy-you-burpee-challenge-is-here/
3. Snap a quick pix or video of your burpee workouts
4. Post on facebook or instagram and tag #StrongSexyYou
5. Every day that you post & tag #StrongSexyYou your chances of winning will increase (1 post=1 chance to win, 21 posts= 21 chances to win)
6. Two lucky winners will earn the chance to win an workout outfit compliments of #RedLineGear or a headband from #KlaraKellyDesigns

How awesome is that?! Tag your friends, follow @RedLineGear & @KlaraKellyDesigns… and lets do this!  xo
Coach Angela

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Redbook Magazine #StrongSexyYou HIIT Challenge

Have any of you ever tried HIIT workouts? Well, you’re about to, because HIIT is our theme for March!

These High Intensity Interval Training (HIIT) workouts are fast-paced, metabolism blasting, FAT BURNING and specifically designed to challenge your body from every angle. Transform your body (just in time for summer) with our combination of cardio and strength moves for a stronger, sexier bod. It’s time to TURN UP THE HEAT!!

Here are the rules for the March Redbook Magazine #StrongSexyYou challenge:

1) Prepare your mind to enter a new way of working out. Every single day will be a new and different HIIT workout – they are short, but designed to be higher in intensity so you’ll keep your metabolism fired up long after you’re done with your workout. Are YOU ready?
2) I’ll provide you a warm up to do before each workout. DO NOT SKIP this part – if you do, your chances of injury increase, so please do the warm up every single day.
3) Every day, share your HIIT workout time in the comments below the daily post and tag your friends so they can cheer you on (and so you can help to keep them accountable, too!)!
4) Remember to HAVE FUN, sweat a lot and remember your WHY.

All the details:
http://www.redbookmag.com/body/health-fitness/news/a20696/the-workout-that-will-melt-away-fat-before-bikiniseason/

XO
~Coach Angela
Follow me on Instagram for daily fitness inspiration https://instagram.com/angelasalveo/

Apparel by NUX USA & Sparkly Soul headbands

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Because the Zombies Will Eat the Weak Ones First

OK, although I’m really not a zombie fan (at all) and I’ve never even seen The Walking Dead, I thought the title for this post was appropriate…when talking about MOTIVATION to exercise.

Benefits of Exercise are Endless (here are just a few)

  • Exercise releases endorphins which are your body’s natural pain medication, reducing your perception of pain…I heart burpees…I heart burpees… Endorphins also trigger a positive feeling in the body, similar to that of morphine.
  • So, it’s time to squash any excuses about not having the energy to exercise…because exercise will GIVE you energy.  It may seem counter-intuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run.
  • Exercise also boosts serotonin for a couple of hours (up to a day) which helps to improve your mood. By releasing serotonin and other endorphins, exercise can be useful in treating depression. Stress?? What stress?
  • Exercise helps to keep sickness away. Since exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system, every sweat session you do can ward off infection.
  • Exercises turbo-charges your metabolism ( particularly those workouts that are high intensity and involve weight training). Metabolism is determined by a few things that are out of our control (gender, genes and age), but exercise is one thing that IS in our control.
  •  Exercise lowers blood pressure, increases bone density, improves sex-life, improves memory and focus, decreases chance for diabetes, slows the aging process and SO MUCH MORE!!!

What is your motivation to exercise? 

I have a long list of reasons I exercise – but one of the main reasons I do is to get stronger, faster and more efficient with my workouts as I prepare for upcoming CrossFit competitions.

Another reason is the endorphin rush I get immediately after a workout. With 4-year old twins, a good workout really gives me the energy and mindset I need to be a better mommy and tackle my work.

 

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REST Shouldn’t Be a Four-Letter Word

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Most of us know that rest & recovery after exercise is essential for our minds and our bodies, but many of us still over-train and feel guilty when we take a day off. The body repairs and strengthens itself in the time between workouts, (continuous training can actually weaken us). Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Rest days can also help us to maintain a better BALANCE between home, work and our fitness goals.

What Happens During Recovery?

Incorporating recovery time is important because this is the time that our bodies adapt to the stress of exercise; and allows our body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss. Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, our body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of fatigue (more than usual), decreased motivation to exercise, decreased performance and seeing the first stages of a nagging injury, among others. Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise by eating the right (whole & unprocessed) foods in the post-exercise meal.

Adaptation to Exercise
The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.
There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why we have set up specific training programs (there’s a reason for that de-load week) that increase time and intensity at a planned rate and allow active recovery throughout the program.

Sleep Deprivation Can Hinder Performance
In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep (less than 7-9 hours) can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. Everyone’s needs are a little different, but some research indicates that sleep deprivation (less than those 7 hours) can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion. So, GET TO SLEEP EARLY TONIGHT!

Balance Exercise with Rest and Recovery.
It is this balance that takes us to a higher level of fitness. The greater the training intensity and effort, the greater the need for active recovery. Paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

What to do?

Active recovery refers to engaging in low-intensity exercise during the days following the workout. Incorporating mobility and light activity during your “off days” is important. Take time to work on mobility for injury prevention, go for a bike ride, head out for an easy jog, incorporate mobility, practice yoga, roll, smash, mobilize, mobilize, mobilize!

So, plan your active recovery with your specific goals in mind and enjoy your day “off”.