DAY 4: Each workout is meant to be a challenge. If it’s not, make it one. With less than 60 seconds at each station, push yourself and see if you can reach a new peak. You can always go harder, heavier or faster to get the maximum benefit from the workout. If you’re sleepy or sore from the day before, or if you are testing your limits, it’s important to try your best… not just for every class or station, but for every rep.
If you don’t have the Lionheart monitor, I strongly recommend it. With the monitor, you can measure your heart rate, the percent of your maximum heart rate and the calories burned. You are also granted points for your performance based on your height, weight and gender. Try to earn 45 points each class. You also get a report emailed to you and a history of your workout performance at f45lionheart.com.
While pushing yourself is great, you never want to do it at the cost of improper form. It’s better to go lighter or slower and master the technique of the exercise. Proper form will ensure that you get the most out of each workout and that you are not putting yourself in a position to get injured. Dani and Cameron are always available to help you improve your abilities and ensure your safety. Also see stronglifts.com.
To enhance your muscle recovery:
1. Get 8 hours of sleep
2. Drink lots of water
3. Drink a protein shake
4. Take a cold shower
6. Roll out your muscles with a foam roller / get a massage
7. Eat high protein meals
The meals for the day were: Poached Eggs and Spinach on Salmon, Protein Almond Shake, Raw Zucchini and Prawn Salad, Avocado on Cucumber Rounds, Buddha Bowl
Today’s workout was “Renegade: Resistance Based.” I lost 569 calories and had an average heart rate of 150 @BPM.
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