Week Four - "On the Road" Fitness Program

Okay, since my personal training session with Felix last week, I've been on the road again...and that's why this program was created - right!  Felix checks up on my eating and exercise progress, and texts me three times a week.  He is my second mother - my health mama!

Felix has decided to step up my exercise routine and I am sharing it with you.  Personally, I will start this new routine next week, because I hate burpees!  I hate burpees!

But realize I still meet with Felix, to check on my progress, my form, and to reinstate my commitment levels!

We are currently working on Felix's website and Facebook page.  If you are interested in speaking him, please email me at naczon@gmail.com.

This email is from Felix to me, with the new exercises:

Nat 2.0

Now that we have gone over technique, form and do's and don't's, we going to step it up a little bit. 

Remember, focus on the cues we talked about. Always focus on form over volume. Make sure you warm-up, get your heart rate going and do some dynamic stretches.

Day 1:

3 rounds of:

• 3 burpees
• 6 push ups
• 9 RDLs (each leg) – with or without kettle bell (KB)
• 12 squats
• 15 sit ups

Day 2:

5 rounds of:

• 10 squats
• 10 kettle bell swings
• 10 kettle bell sumo dead lift high pull

Day 3:

Rest Day – Your Favorite!

Day 4:

3 rounds of 21-15-9:

• lunges
• KB swings
• mountain climbers

Day 5:

Perform:

• 50 RDLs (this can be 25 or 50 each leg... your choice)
• 50 squats
• 50 jumping jacks

This might seem like a lot but you can break up the reps as you like: 5 rounds of 10 reps (just like Day 2), 10 rounds of 5 reps... however you like, just total 50 reps each.

Day 6:

Rest Day – Your Favorite!

Day 7:

3 rounds of:

• 10 push ups
• 15 squats
• 20 lunges (this can be 10 or 20 each leg... your choice)
• 25 KB swings

Day 8:

Perform:

• 3 burpees
• 10 squats
• 3 burpees
• 10 sit ups
• 3 burpees
• 10 lunges
• 3 burpees
• 10 KB sumo dead lift high pull

Day 9:

Rest Day – Your Favorite!

Day 10:

Repeat from Day 1

But remember to have fun!

Enjoy!

Week Three - On the Road Fitness Plan

Note to self - meet with your personal trainer, in person, before starting any fitness plan!!!   

It was not his fault, because I insisted that he give me a schedule before we personally met.  

(Oh and do not have 2 bottles of sake with girlfriends the night before your personal workout session!)  I surely PAID for it!

Well, even with videos to show me "how to" correctly do these exercises, I was doing them wrong.  During my 1 hour workout session with Felix on Friday, he was able to show me warm-up routines, proper form for all of the exercises in the plan, offer new exercises, and test my mobility and stamina.  Note: The 2 bottles of sake really came back to visit and affected my stamina!  Damn!

Having a personal trainer shows you the "how to" and "how much to".  For me it is really important to get feedback and it is so beneficial for my results.  Felix pushed me during the exercises, to show me how to push myself, when he is not around.  Yes, there were times, during the workout, that I stood there and looked at him with the "stick eye", but with his encouragement and support, I pushed along.  (Swearing at him under my breath - nah!  Yes.)

Felix truly understands that I cannot totally change my lifestyle of eating, socializing and exercising. He is supportive and always there to suggest solutions.  Accountability!  Felix calls me periodically to check up on me and to see how I am feeling and how my eating is going...accountability!  And honesty is key!

I love his style of personal training....it is really individualized and realistic to someone's life.  Thank you Felix and I love you for your flexibility and patience with me and my craziness.

See you next week!