Time for YOU: Week Seven

Week Seven Goals:

Exercise: High Intensity Intervals - use in our workouts to get better results
Nutrition: Cravings - HALT
Knowledge: Chapter 9 in Dr. A's Companion Guide
Emotional: Become as a little child -  You know the phrase, "There's a child in us all", there really is.  It's also helpful in submitting ourselves to change and teaching to know we still have lots to learn, just like a child.  - HUMILITY
Home: Start Laundry
Spiritual: Time for Worship


Recipe for the Week:
Spinach Smoothie:
2 cups spinach leaves
1 quarter lime (peeled if you don't have a vitamix)
1/4 to 1/2 c. 100% juice (apple, grape, orange) - will change the flavor based on taste
1 small banana
a piece of fresh pineapple or 1/4 c. canned pineapple in natural juices
a dash of cream, milk, or a 1/2 scoop of protein powder
1- 1 1/2 c. ice cubes
Blend until well mixed. Serve right away.  This has a very fresh taste and is so refreshing on an nice afternoon.
Serves 4

Workout for the week:
Cardio: ( do your favorite exercise - walking, running,
Warm-up for 2-3 minutes (til your sweating)
Stretch
Level 6: 1 minute
Level 7: 1 minute
Level 8: 1 minute
High Intensity Interval - jumping jacks for 30 seconds
High Intensity Interval - x work - fast feet and jumping
Level 8: 1 minute
Level 9: 1 minute
Level 10: 30 seconds /15 seconds rest 92x)
High Intensity Interval: Heisman's for 30 seconds
High Intensity Interval: fast squats
Level 6: 2-3 minutes
Cool down until you come to a stop
Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
Stretch

Weights: (upper body) DROP SETS: do one set starting at the highest weight you can go and dropping the weight as you go. You may end with no weights at the end and do this til you can't do anymore.  We are burning out the muscle.
*Warm-up fro 2-3 minutes (til you start to sweat)
*Stretch upper body
*Bicept curls (using weights, bands, or machine) Drop set
* High Intensity Interval: Mountain climbers ( 30 seconds)
*Tricept Kickbacks (using weights, bands or machine) Drop Set
*High Intensity Interval: pushups (30 seconds - this will really burn you out)
*Chest Press: (on your back, ball, or bench, using weights, band, or machine) Drop set
*High Intensity Interval: High Knees (30 seconds)
* Back Rows: (machine, bands, or weights) Drop set
*High Intensity Interval: punching (30 seconds)
*Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
*Stretch: focus on arms, back and chest (but get all for more flexibility)

Weekly Song: Our Savior's Love