Elevated Fitness

Even modest weight loss can mean big benefits
Even a modest weight loss of 5% to 10% of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.1

For example, if you weigh 200 pounds, a 5% weight loss is 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obesity” range, this modest weight loss can decrease your risk for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits can help you maintain your weight loss over time.

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Cheesecake in a bowl: Top 1/3 cup part-skim ricotta cheese with 2 chopped strawberries, 2 teaspoons agave syrup and 1 crumbled graham cracker (about 220 calories.)

Awesome At Home Workout to Try!

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises.

THE WORKOUT

A1) Feet-Elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way.

Dream of being fit? Well guess what? Dreams dont work unless you do. Stay healthy guys!

Great workout today! Lots of basketball also.

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How's was everyone's weekend? Hope you made time for exercise!