Welcome to another episode of Reach the Unreachable. See below for a live video on today’s topic. Check out our YouTube channel or Instagram page for other fitness videos! Go ahead and follow us, hit that subscribe button, and click that notification bell so you never miss a video. I am here today to talk about a week of fitness. From Monday to Saturday, let’s build a plan for a week of fitness. Are you ready?
I know a lot of people produce some common anecdotes about fitness, like transformation Tuesday, or flexing on Friday, but I want to put things together and create a plan instead of having a one-off type of approach. I want to help you develop a fitness routine so you can Reach the Unreachable in your fitness goals. To help you be more productive on your fitness journey, I recommend adding Magic Mind to your morning routine. I will tell you more about that later.
I mentioned Monday to Saturday because Sunday is my day of rest and restoration. I use it for physical recovery, mental restoration, and spiritual renewal. You can choose a different day, but just remember that you need one day of rest every week. Our bodies are designed to need a day of rest every 7th day. God gives us this example in the Book of Genesis where He rested after 6 days of creation. Whether you believe or follow the Holy Bible or not, medical experts have reported that we need a day of rest. It is needed so that muscles, joints, and other important bodily constructs can have adequate time to repair themselves. If you recall, I have said more than once that strength training tears down your muscles, so we need recovery and protein to build them back up. We should rest our mind at least every 7 days as well. As you fatigue your body with exercise, your mind can become tired as well. I am a living witness that a tired mind is not good at making wise decisions. Rest your mind people! On a side note, did you know that our skin cells regenerate, and our skin is replaced about every 4 weeks? We have such remarkable bodies! We are God’s Masterpiece. Enough about that. Let’s get to the planning of our week. Please keep in mind that this is just a guide, and you can use it to create your own plan, or you can just follow it to get started or to switch up your current fitness routine. Let’s go!
First, we have Mellow Monday. Use this day to stretch and work on your core muscles. Start your week with flexibility and balance exercises. Yoga moves are good for this. Just remember to warm up your muscles before conditioning with stretching exercises. You can add in standing core exercises, or movements on the Yoga mat. Mellow Monday exercises can include, but are not limited to, cat/camel, bird dog, standing crunches, turtles, tree pose, IYWO formation, frog stretches, back rolls, child’s pose, quad stretches, hamstring stretches, and planks.
Next, we have Turn Up Tuesday. This is where we focus on raising our heart rate with at least 30 minutes of cardio. Be sure to warm up the muscles before entering the conditioning phase, where you will be elevating your heart rate. Be sure to stretch after the conditioning phase to create long lean muscles and lower the risk of injury. There are many exercises you can do to elevate your heart rate. You can run in place, do some hops or jumps, or perform some movements that cause you to be standing one minute and on the floor the next, like with burpees. Be careful going up and down in a fast pace though. You don’t want to cause orthostatic hypotension, or postural hypotension, where your blood pressure drops suddenly, and you feel dizzy or lightheaded. I don’t want you out there having fainting spells and blaming me for it!
Next, we have Weight Training Wednesday. In case it is not obvious, we will use this day for strength training, also called resistance training. We are going to fatigue the muscles with light weights and increased repetitions (reps). Consider High Intensity Interval Training (HIIT) where you perform 4 sets of 4 different movements, including a cardio movement in between. I like to do it with different pieces of equipment. For example, dumbbells, kettlebells, resistance tubes, resistance bands, stability balls, steps, medicine balls, or even floor exercises on a mat. If you plan to fatigue your muscles, I suggest that you choose a set of major muscle groups to focus on, and when you work out again later in the week, choose a different set of major muscle groups. For example, work on your upper body one day, and your lower body another day. We already focused on the midsection on Monday.
Next we have Thirsty Thursday. This is where we increase our cardio. Keep it simple and have fun. You can do some dancing if you want. The idea is to keep your heart rate elevated for 30 minutes. Start off slow and warm up your muscles. Be sure to stretch afterwards to avoid injury. Sample workout movements include butt kickers, jumping jacks, high knee marching, burpees, jump rope, square hops, skaters, and jumping front to back and/or side to side. If you have access to equipment, you can jog on a treadmill, glide on an elliptical, or use a rowing machine for 30 minutes. I call it Thirsty Thursday because you will want to drink some water before, during, and after the cardio workouts.
Next, we have Fired Up Friday. Are you ready to feel the burn!? It’s time for more strength training! We are going to build those muscles to burn some fat. Focus on different major muscle groups than what you focused on earlier in the week. Strength training, or resistance training, can be accomplished multiple ways. You can use dumbbells, barbells, kettlebells, resistance tubes, resistance bands, or even your own body weight. For example, doing squats is a good way to build your leg muscles. Hold some weights while you do them for even more resistance. In addition, lifting your legs with high knees, and doing various kicks is a good example of using your body weight for strengthening your legs. The same goes for lifting your arms above your head or doing some punching movements to strengthen your arm muscles. I like the chest squeeze movements. If you do enough of them, and you do them the right way (with your elbows coming together) you can really feel the burn in your triceps.
Finally, we end the week with Scenic Saturday. Get outside and go for a walk, jog, or a run if you’re up for it. I joined a walking fitness club, and we walk every Saturday morning. If you are in the North Columbus area, I invite you to join us at the Beechcroft Park at 6:45 am. We walk for 45 minutes and are done by 7:30 am. As an alternative, you can join the group that walks at Franklin park at 8 am, which lasts for about an hour. If you want to join either walk, please let me know and I will put you in touch with the person leading the group so they can add you to the online chat if needed. Whether you decide to join us or not, get out there and walk, wherever you are located!
Whether you work out first thing in the morning or not, I encourage you to add Magic Mind to your morning routine. Magic Mind is the first ever productivity elixir that is designed to help you do more and stress less. I was introduced to Magic Mind a few weeks ago and let me tell you! They are true to their promises. With the very first dose, I felt a calmness in my thought process, and I was able to focus on my work and get a lot done. It did not take long for me to feel my everyday stress start to melt away and be replaced by peace and laser focus. With day 2, I was wide awake and did not need a nap! Typically, I get tired in the middle of the day, but I was alert all day, and my energy levels were elevated. By day 3, I experienced a decrease in inflammation surrounding my arthritic knee, in addition to the mental focus and productivity. I don’t drink coffee or consume caffeine. My morning routine consists of decaffeinated green tea with my breakfast. Adding Magic Mind to that routine was a game changer! It has ingredients like matcha green tea, which is basically nature’s extended-release version of caffeine. It also has 2 different types of mushrooms, which contributed to my decreased inflammation.
After my trial run, I decided Magic Mind was something I wanted to continue using. If YOU are having trouble concentrating or getting things going in the morning, I recommend that you add Magic Mind to your morning routine as well! You can check it out at www.magicmind.co/reach. Use Promo Code REACH20 during checkout for a 20% discount on your one-time purchase, or for a 40% discount on your first subscription order! The 40% discount only lasts for the next 10 days, so hurry! Place your order today so you too can do more and stress less!
I hope you enjoyed this episode. Remember to warm up before working out, stretch after working out, and rest every 7 days. Also, be sure to drink water before, during, and after your workout, especially if you are doing cardio exercises that are making you sweat a lot. You need to stay hydrated to help with the recovery process.
Just a little something to think about. I hope today’s message was helpful to you. Remember that you can always reach the unreachable in your fitness goals with GFI. I want to encourage you to follow us on Instagram and Facebook, Subscribe to our YouTube channel, and turn on notifications so you never miss a video. Contact us on our website or social media pages any time with questions. Until next time, blessings to you on your fitness journey, and to God be the Glory!