July Challenge Workout #1

Happy Monday and happy JULY! Days are flying. We finally have all of our furniture and household goods delivered and unpacked. Put away/set up is another story… but the gym is getting assembled today! Im so ready to get back into my regular routine. Unpacking is a pretty decent workout though according to my fitness watch lol

The GMF Fit Friends July Challenge has started! Hopefully y’all are in the free Fit Friends Facebook group now and doing the full challenge with us. Here is your first Monday challenge workout!

Do each exercise, rest for a minute, then repeat. Try to do 3-4 rounds total.

**180 squat jumps – Sit low, then jump and land in a 180* turn. Make sure you alternate to go both ways.
**Narrow Push Up – Do these against a counter/bench, on your knees, or standard toes on the floor. Keep elbows closer to your body instead of wide like a regular push up. Just make sure body is in a straight line from shoulders to knees/toes. No sagging or sticking your butt out.
**Mountain climbers – 20 total, 10 each leg. However you want to count it.
**Static lunge – Step one foot back behind you wide enough to lunge. Lower your back knee down into a lunge position, then back up, and back down. No stepping back together between. Do that 10 times and switch legs.
**Inchworms – Y’all know I love these¬†¬†Stand tall, bend to touch your toes then walk your hands out into plank position, then back into your feet, then stand or jump up again. 10 times.

Be sure you’re getting in a warm up and cool down. A few rounds of air squats, arm circles, butt kicks, jumping jacks, walking lunges, torso twists…just get those muscles warm before you put them to work. Then stretch out when you’re done.

July Challenge Workout

Happy sweating!  Lets start this week off right! Let me know if you have any questions about this challenge or other training options.

GMF Fit Friends July Challenge

It’s been a few months since the Fit Friends group did a month long calendar challenge. I figured July was a great month to bring in a new one!

Who wants to join us?? Here it is! Join the Fit Friends group on Facebook to do the free challenge along with us! We’ll have new workouts, recipe shares, goal planning and more fun!

Here is the GMF Fit Friends July Challenge Calendar:

fitness challenge calendar

What to eat before and after your workout!

Do you know what to eat before and after your workout? This is a popular question from people just starting out in their fitness journey.  Getting your diet on point is a science and any custom to you plans should be created by a registered dietician/nutritionist (remember that!) but there are some general tips and tricks I can share with you to get you started!

What to eat before and after a workout - www.girlmeetsfitness.net

What To Eat:

Before – Carbs! Carbs are your friends. I know you’ve heard that carbs are bad and should be avoided if you want to lose weight but I promise, you want a little carbs in your life. Carbs = ENERGY. Good carbs (whole grains/wheats, fruits) turn into the energy your muscles need to push you through a killer workout. You should eat a little something 30-90 minutes before you workout like toast with PB and banana, some oatmeal with berries, crackers or rice cakes.

After – Protein! Protein is what is going to help your muscles repair themselves and grow. When you workout (especially¬†strength train) you make tiny tears in your muscles. Protein helps repair these tears. The sooner you get in some protein after your workout, the better! Some ideas of good protein sources are protein shakes or bars (be really careful they aren’t full of sugar!), lean meats like chicken or fish, eggs, or Greek yogurt.

There ya go! A quick reminder of what to eat before and after your workout. Carbs = Energy, Protein = Repair. Energy before, repair after.



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