Funktional Fitness

#EatClean Calorie and Protein Chart :)) #EatClean #TrainMean #LiveGreen <3 You can view and/or download a PDF version of this chart via my website (link below). xo! Dana #rebelDIETITIAN https://rebeldietitian.us/eat-clean-posters/

November 2015 - No Slacking!! :)) #EatClean #TrainMean #LiveGreen <3

Happy Halloween to everyone, hope you keep your calories in check today! Remember to eat healthy meals to keep the cravings under control!

14 Day Workout Challenge Day 14!- 20 Step ups (each leg) onto a bench or chair, 25 Hip raises (feet on a bench or chair), 50 reverse crunches, 25 stand up and lie downs (no hands). Repeat 3 times

14 Day Workout Challenge Day 13- Pushup Pyramid: 15 Wide Pushups, 14 Shoulder Pushups, 13 Narrow Pushups, 12 Sliding Pushups, now work your way back up :)

14 Day Workout Challenge Day 12- 1 minute wall squat w/ alternating leg lifts, 1 min jacks, 45 sec stand side leg lifts (each side), 1 min jacks, 45 seconds kneeling hamstring curls. Repeat 3 times, finish off with 25 full sit ups and 50 pulsing crunches.

14 Day Workout Challenge Day 11- 10 sliding pushups (slide one side out then the other, counts as 1 rep), 20 plank jacks, 20 side to side jumps (both feet to the left, both feet to the right, counts as 1), 20 sleeping crabs (right hand to left food, left hand to right foot count as 1). Repeat 3 times.

14 Day Workout Challenge Day 10- Another Ab challenge: 20 Side Plank with Rotations (each side), 10 Scale Pose (try to hold for 3 breaths), 20 Windshield Wiper Crunches (each side), 10 Planks with Opposite arm and Leg lift from elbows, alternate sides (both sides count as one). Repeat 3 times

14 Day Workout Challenge Day 9- Do 12 Sun Salutations :) For those of you who don't know what they are: http://www.yogajournal.com/practice/928

14 Day Workout Challenge Day 8- 45 seconds jumping jacks, 30 seconds in a plank going from elbows to hands (elbow, elbow, hand, hand), 45 seconds running on the spot, 30 seconds chair push pulsing your palms together, 45 seconds skipping on the spot, 30 seconds planking jumping both feet in then out, 45 seconds butt kickers, 30 seconds scissors (keep butt on floor and abs engaged!) Repeat 3 times

14 Day Workout Challenge Day 7- 20 jumping squats, 10 Burpees, 10 jumping lunges (each leg), 30 mountain climbers. Repeat 3 times

14Day Workout Challenge Day 6-How long can you hold a full plank?

14 Day Workout Challenge Day 5-legs: 20 speed skaters (each leg), pulsing lunge 40 pulses then switch legs, plié squat & kick (15 kicks each leg), 40 pulsing squats. Repeat 3 times, no stopping!

14 Day Workout Challenge Day 4- push-up challenge: 10 Hindu Push-ups, 10 Staggered Push-ups (each way), 10 Spiderman Push-ups (each side), 10 diamond Push-ups, Repeat 3 times; "like" when you completed challenge!

14 Day Workout Challenge Day 3- ABS :) 20 Leg climbs (each leg), 30 Russian Twists (each side), 20 leg drops, 20 plank twists (each direction), Repeat 3 times without stopping :)

Please exercise at your own pace, and stop if you feel uncomfortable! Only you know your own limits! 14 Day Workout Challenge Day 2- 60 Jumping Jacks; 20 Full push-ups; 20 Squats; 20 Tricep dips; 20 V-sit crunches; Repeat 3 times and time yourself! See if you can beat my 7min and 30sec. P.S. Please use proper form and if you don't know what some exercises are youtube is a great way to find them :) "like" when you finished this challenge

14 Day Workout Challenge Day 1- we will start with an easy one. Any TV you watch today, during commercials stand up and sit down to the couch (no hands allowed), repeat for as long as the commercials are. Don't watch tv? Just take 3 min and do the same, repeat as many times as you can throughout the day. "like" if you did this :)

Who wants to be apart of a 14 day workout challenge? Like this post if you're in!

Thank you to everyone who liked the offer, I congratulate the 5 people!

Any people that I have sent the questionnaire that have not yet sent them back you have until 5pm tonight! I will let everyone know by 7pm

I've contacted everyone who has shown interest in the LWMC offer, if I have not contacted you please message me to let me know. I will be contacting the 5 people tomorrow evening!