• Maria B.

Keeping Track of Weight Loss




Want to be up to date with your Weight Loss Journey look no further for we compiled a list to help you plan for it!


2020 Monthly Meal Planner- Download FREE printable 2020 monthly menu planner and customize template as you like. This template is available as editable word / pdf document.


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Paleo Diet Meal Plan

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Maria's Meal Plans


HEALTH COACH MARIA




2020 Exercises:


1. WALL PUSH-UP


Muscles worked: pecs (chest muscles), arms (mainly triceps), delt's (mainly the front shoulders)

Wall push-ups are excellent alternatives to regular push-ups and put less stress on your joints and muscles. As you get more comfortable with the exercise (and your muscles get stronger) you can gradually go into more of a horizontal position, as it is pictured above.

To perform a wall push-up, stand completely upright, arm-length distance from the wall, legs shoulder width apart. Place your palms on the wall then slowly bend your elbows so your head gets closer to the wall. Go forward as much as it feels comfortable, then push yourself back to the starting position. Be careful not to lose balance as you extend your arms.


One things to be mindful about as you do wall push-ups is to keep your back straight. Treat wall push-ups like regular push-ups and don't let your hip sag, either forward or backwards.


2. SIDE LUNGE


Muscles worked:  glutes (bum muscle), quads (thighs), hamstrings (the back of the thighs)


Side lunges are great because as in the case of wall push-ups, you can adjust it to your skill level by making the steps bigger or smaller. Regardless how far to the side you can step, side lunges will stretch your hamstrings and strengthen your glutes, too.

As you progress with the exercise, you can consider holding smaller weights, like a small dumbbell or a kettle bell, to increase resistance. This will also make you use your arm muscles more as well as your core.


To perform a side lunge, stand with your legs roughly shoulder width apart, body fully upright, with your hands in front of your body – just like on the picture above, but without holding a weight.


When ready, step to the side as far as it feels comfortable, then bend the knee of your supporting leg slightly. Don't try to overdo it and go all the way down when you are in the side step position. Especially if you haven't exercised much before, you might find it difficult to push yourself back up from a deep squat position. 

After the squat, extend your leg again and step back to the starting position. Repeat with the other leg.


3. SQUAT/SQUAT HOLD


Muscles worked: glutes (the biggest muscle in your body), quads (thighs), abs/core

Squats are amazing exercises because they work the whole entirety of lower body. And your lower body needs all the love it can get, if for no other reason, because it houses the biggest muscle on your body, the gluteus maximum, the muscles responsible for keeping your body upright as you stand.


To perform a squat is pretty straightforward and we won't go into much detail here. There are a couple of things you need to careful with, though, like keeping your back straight all the way through the movement. In order to be able to do just that, you will need to stick your bum out in the lowermost position, to keep your center of gravity above your feet, and it can also help if you extended your arms in front of you.


As with side lunges, make sure you don't go too deep with the squat, you don't want to put too much pressure on your knees. For added muscle activation, you can try squat holds, where you stop and hold the halfway point in the squat for a couple of seconds. This will help tremendously, even without any extra weights, to add resistance to your training.


4. SEATED RESISTANCE BAND ROWS


Muscles worked: lats (large muscles on the side of your back), biceps, forearms

Lay down your yoga mat and sit down on it on the floor. Grab the resistance band and hook it around your feet, then extend your legs in front of you. Be very careful with the resistance band and for the best results, wear a pair of workout shoes for added traction.

Keep your feet vertical so the band won't slide off your feet, hitting you in the face. Pull the band backwards and not upward. As you pull the band, concentrate on your back muscles, as much as you can. 


As you let the resistance band go forward, don't let your body lean forward too much. You are trying to work your lats and biceps here, no need to rock back and forth as you row. You will lean slightly forward and backward nevertheless, but try to keep the rocking motion to the minimum, to avoid lower back pain.


Next step is to get a Water Rower, using that will burn every layer of fat off you in no time.


5. WALKING


Walking is one of the best way to introduce exercise in your life. Walking with a brisk pace – not strolling but not power walking either – can bring your heart rate up and therefore burn calories effectively. Let's say you weigh 220 pounds (100 kilos), by walking 5 miles, you can burn more than 600 calories! How great is that?


Even better, you don't even have to go out of your way to start walking, you only need to swap some of your car sessions to walking sessions instead. So, you can walk to the city center to do a little window shopping and then walk back home, and burn calories. No need for any special gear either. Wins all around.

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