Reza

5/5/ – 5/11

5/12 – 5/18

5/19 – 5/25

 Complete each of the following exercises as a “circuit” 3 times!  Try to rest as little as possible between exercises and take a full recovery after each circuit.

1. Spiderman Push Up or  Push – Ups:  (as many as you can do in 60 seconds – modify if necessary, if you need more of a challenge this week, try a variation)
2. Split Squat Jump: (as many as you can do in 60 seconds)
3. Jack Knife Sit -Up: (as many as you can do in 45 seconds)
4. Bench Dips: (as many as you can do in 60 seconds)
5. Air Squats: (25 with perfect form)
6. Mountain Climbers: (as many as you can do in 60 seconds)  

Count how many repetitions you complete in the given amount of time and compare it to later workouts.   If you are unable to complete any of these exercises for any reason or need modifications you must email me directly for a suitable substitution (reza@rezalutionfitness.com).  Always begin your workout with a warm up – active stretch!  Remember to be safe!

Complete each of the following exercises as a “circuit” 4 times!  Try to rest as little as possible between exercises and take a full recovery after each circuit.

1. Push – Ups:  (as many as you can do in 60 seconds – modify if necessary, if you need more of a challenge this week, try a variation)
2. Bicycle- Crunches: (as many as you can do in 60 seconds)
3. Jack Knife Sit -Up: (as many as you can do in 45 seconds)
4. Burpee: (as many as you can do in 45 seconds)
5. Split Squats: (20 each – with dumbbells or bar, and with perfect form)
6. Squat Jumps (as many as you can do in 60 seconds)

Count how many repetitions you complete in the given amount of time and compare it to later workouts.   If you are unable to complete any of these exercises for any reason or need modifications you must email me directly for a suitable substitution (reza@rezalutionfitness.com).  Always begin your workout with a warm up – active stretch!  Remember to be safe and to sign up for the challenge on socialworkout.com/rezalution.

Enjoy,

Reza

The challenge begins Wednesday May 1^st.   Sign up for the challenge at www.socialworkout/rezalution. The rules are outlined on the social workout page!  The winner gets a better body and a $100.00 gift card to lululemon athletica! With it being half-way through the “work week” you must complete 4 workouts.  For this challenge we will consider Monday the first day of each week.  

Complete each of the following exercises as a “circuit” 3 times! 

1. Push – Ups:  (as many as you can do in 60 seconds – modify if necessary)
2. Bicycle- Crunches: (as many as you can do in 60 seconds)
3. Burpee: (as many as you can do in 30 seconds)
4. Deadlifts: (15 – with dumbbells or bar, and with perfect form)
5. Pull-Ups:  (10)  (modified)

Count how many repetitions you complete in the given amount of time and compare it to later workouts.   If you are unable to complete any of these exercises for any reason  or need modifications you must email me directly for a suitable substitution (reza@rezalutionfitness.com).  Always begin your workout with a warm up – active stretch!  Remember to be safe!

Starting May 1, I will be posting “Rezalution Fitness – Style” workouts every few days for you to complete.  Sign up for the challenge at http://www.socialworkout.com/rezalution The challenge is to complete a designed workout 5 times a week for the month of May. Post your progress, results, thoughts, or pictures daily!

The first workout will be posted here April 30!

The winner of this challenge will get a $100.00 gift card to lululemon athletica. The winner must go above and beyond, stay active, post and not miss a single workout!

Know that you will get the most out of this challenge if you integrate a healthy lean diet! My suggestion is to only eat lean meats, fruits, vegetables, and gluten free. Limit or stop drinking alcohol for the month, and lose the dairy products (except for non-fat Greek Yogurt). « «

Top 10 Signs You’re Overtraining

A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining. Individuals who exercise excessively are risking more than poor performance: They’re risking their health. If you recognize the following symptoms in yourself or in a friend, it is essential that you seek professional help.

Decreased performance.

Slower reaction times, reduced speeds and lowered endurance levels are all common signs of overtraining.

Agitation, moodiness, irritability or lack of concentration.

Too much exercise and too little rest can wreak havoc on the hormones and cause mood swings and an inability to concentrate.

Excessive fatigue and malaise. A body that never has a chance to fully recover from a previous workout will continue to feel more and more fatigued. Some people describe this feeling as “heavy legs.”

Increased perceived effort during normal workouts. Overtraining takes a toll on the body, and workouts that were once a breeze can begin to feel like a grind.

Chronic or nagging muscle aches or joint pain. Overused muscles and joints can cause constant aches, which may go unnoticed until the body is given proper rest.

More frequent illnesses and upper-respiratory infections. Too much exercise taxes all of the body’s systems and makes it more difficult to ward off infections.

Insomnia or restless sleep. During sleep the body has time to rest and repair itself. An overtrained body, however, is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.

Loss of appetite. Overtraining can cause an increase in hormones such as epinephrine and norepinephrine that tend to inhibit appetite. The physical exhaustion and anxiety that often comes with overtraining can also have the same effect.

Chronically elevated heart rate at rest and during exercise. A clear sign of an overworked heart muscle is a chronically elevated heart rate. Also, people who overtrain will often find that it takes longer for their heart rate to return to normal after a workout.

Menstrual cycle disturbances in women. Exercising excessively and not consuming enough calories may disrupt a woman’s menstrual cycle. While some may experience irregular periods, others will stop menstruating altogether.

Join me and my fellow running group Flash Dash tonight at 7:30 p.m. for a run along the Hudson River Park to benefit One Fund Boston. Donations from the donation based run will go directly to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.

Where: Equinox 17th and 10th (lobby)
When: 7:30 p.m.
Who: Anyone! (If you are a non-member come at least 15 minutes early to get a guest pass. You can use the facility, locker room, stretch mats etc.)
Cost: None / Donation (you can make donations on-line at the run as well if you don’t have cash)

You do not have to donate, it’s totally up to you. You can simply show support by joining for a great run!

For more information on one fund Boston, check out their site. onefundboston.org

Hope to run with you tonight!

Reza

I’ve  partnered up with Mt. Sapola U.S.A., and their campaign to contribute to the community and charitable organizations.  I’ve undressed, and selected my favorite spa at home products from the line. The products are natural, smell amazing, and create great ambiance!  I love the lemon grass room diffusers, and liquid hand soaps…they are yummy. Each time someone purchases up one of MY favorite Mt. Sapola products from the website, Mt. Sapola U.S.A. will donate the profits to AIDS WALK NYC.

Take a few moments to check out the Mt. Sapola website and click under purposeful nudity.  From there you can check out my favorites and pick up a few!

Sending a big thank you to Mt. Sapola and everyone making a contribution to this cause.

Enjoy,

Reza

I stopped eating peanut butter years ago because of the high fat, sugar, and calorie content.  I found that a tablespoon serving size was not enough and I needed the entire container in one sitting.  If you eat peanut butter you know what I’m talking about.

Just Great Stuff makes a gluten free, organic, powdered peanut butter.  When you add water it tastes and has the consistency of the other stuff you get in a jar.  The peanut butter has 40 calories a serving with 1g fat, 6g carb, and 4g protein.  Slap me now. It’s amazing, and I’m not dreaming.  It’s sweetened with stevia and coconut sugar.   I have both the chocolate flavor and traditional.

I suggest you get this stuff immediately!

Enjoy!

Reza