Melissa Kern Fitness

Spring brings new opportunities for health and vitality. My seasonal nutrition plans are tailored to help you thrive this season and beyond. Make it an intention to be your very best self!

Have a sweet tooth? This juice will help keep your sweet tooth at bay and will also get your immune system super charged! It is a juice high in Vitamin C which is said to be crucial in fighting not only viruses but all forms of cancers. (You do not need a juicer, see Tips). Enjoy!
*See Comments for the juicer I use.

Ingredients:
2 oranges, peeled
1 grapefruit, peeled
1 lemon (with rind optional)
1-inch piece of turmeric

Directions:
1. Put all the ingredients in a juicer.
2. Juice and drink.

Tips:
• You don’t need a juice machine for this recipe; you can
simply squeeze these fruits into a jug and add turmeric
powder afterward. You can also use a hand squeezer.

• Add more oranges for a sweeter juice.

• Add cayenne pepper if you want an extra kick.

Calories: ~225

Looking for those Abs? Try any of these simple breakfast options!

Already 30 days into 2025.... LET'S DO THIS!

Saturday's Home Workout!

Here's a comprehensive full-body home workout routine that you can do with minimal equipment:

Warm-Up:

Jumping Jacks: 2 sets of 20 reps
Arm Circles: 2 sets of 10 reps (forward and backward)
Leg Swings: 2 sets of 10 reps (each leg)

Strength Training:

Bodyweight Squats:
3 sets of 12-15 reps

Push-Ups:
3 sets of 10-12 reps

Lunges:
3 sets of 10 reps (each leg)

Plank:
Hold for 30-60 seconds, 3 sets

Chair Dips:
3 sets of 10-12 reps

Glute Bridges:
3 sets of 12-15 reps

Superman Exercise:
3 sets of 10-12 reps

Mountain Climbers:
3 sets of 20 reps (10 reps each leg)

Cool Down:

Cat-Cow Stretch: 2 sets of 10 reps

Downward Dog Stretch: Hold for 30 seconds, repeat twice

Child's Pose: Hold for 30 seconds, repeat twice

Additional Tips:

Ensure proper form for each exercise to avoid injury.
Rest for 30-60 seconds between sets.
Modify exercises as needed based on your fitness level.
Gradually increase the intensity and reps as you get stronger.
Stay hydrated throughout your workout.
Listen to your body and don't push yourself too hard, especially if you're just starting out.
With dedication and consistency, this routine will help you build strength, endurance, and flexibility right from the comfort of your home.

Enjoy your weekend and keep moving!

Are you suddenly feeling overwhelmed after turning 50? What is it about that number? The answer could be hormones. Hormones are very powerful and play a significant part in our daily function. Our entire body is dependent on hormones and when they start to shift it can feel overwhelming, exhausting and zap all your energy. So I want to offer a few foods sources to help you navigate throughout this challenging over 50 journey! 🤪

What’s your summer goal?
Creating a workout routine to build muscle involves a combination of resistance training, proper nutrition, and adequate rest. Here's a sample workout routine focusing on hypertrophy (muscle growth) for your Leg Day:

Squats: 4 sets x 8-10 reps
Lunges: 3 sets x 10-12 reps (each leg)
Leg Press: 3 sets x 10-12 reps
Romanian Deadlifts: 4 sets x 8-10 reps
Leg Curls: 3 sets x 10-12 reps
Calf Raises: 4 sets x 12-15 reps

Come back here and comment on your workout!

Make this year YOUR BEST YEAR! 🏆 Contact me to discuss your fitness and nutrition goals and let's find a program right for you! 💪🏻👙