Saundra

Jessica Smith Stretch & Relax contains five 15 to 20 minute stretch flexibility workouts.   Rise clocks in at over 18 minutes.  In Rise, Jessica moves you methodically through the body, stretching and moving the limbs for 4 to 6 reps before moving on. There is a slow flow to the workout and a bit of range of motion. A chair is optional and Jessica shows the chair modification as a PIP inset.   Release clocks in at 15:40. It uses a towel to stretch the whole body. Jessica starts out standing stretching the neck and then she moves to the mat to stretch the lower body namely the hamstrings, hips and ankles. Relax starts in the lying position and using a pillow is optional.  You are performing stretches in both the prone and supine positions.  Jessica also throws in some lying side stretches, as well as seated stretches and stretches in the table top position. Relax ends with a supine spread eagle relaxation stretch.  Relax has a running length of 19:25. Recover is the fourth workou

CoffeyFit RAW January 2023 Workouts . Kelly released two new RAW workouts for the APP. The workout feature Kelly and Kaitlyn. RAW Stepboxing Drills clocks in at 32:15.   In StepBoxing Drills you are working each move for 45 seconds.  There are two rounds and 12 exercises.  You repeat the 12 exercises in the second round. Kelly and Kaitlyn use a light pair of weights and a step. Their steps were pretty high. I believe they each had 3 risers. RAW Hi/Low Sculpt is a 30 minute workout. The workout uses one dumbbell. The basic pattern of this workout is that you perform a sculpting move with the right lead. Then you repeat that move leading left.  This is followed by a "cardio" burst that can be high impact or low impact. Kaitlyn is doing the high impact moves and Kelly the low impact moves. There are four groupings of this pattern which are repeated for a second round.

 Happy New Year.  It's January in the year 2023. Round 13 kicks off today.  Round 13 goes from January 1 to April 1, 2023. Fasting Protocol I am starting and ending the round with a 36 hour fast. I will be doing daily intermittent fasting using one of these three protocols: 16:8 18:6 20:4 Workout Routine I am starting a 90 day strength and flexibility rotation that I will be doing in three blocks.  Each block is roughly the equivalent of a month. The block contains three weeks of strength, high intensity cardio, and nightly stretching. This will be followed by one week of bodyweight workouts.  I will repeat this pattern three times.  I will also be incorporating nightly stretching. I am going to revisit Autumn Calabrese's Controlled stretch program for the majority of these nightly stretches. The focus of Round 13 is to build strength and improve mobility and endurance. I will be repeating several workouts throughout this rotation cycle with the goal being to improve each time

  January 2023 Another year, another month, another rotation. January 2023 monthly rotation is part of a 90 day (13-week)rotation that will take me through February and March 2023. First week starts off with Total Strength Function Fitness featuring Tracie Long Training workout videos and Kelly Coffey Meyer RAW workouts.  Cardio for this week will be 5K Treadmill walk and Amy Bento Cardio. Weeks 2, 3, & 4 will be a three block strength, high intensity interval training and a nighty stretch. Sunday - Cardio Coach Treadmill Workouts Monday - Cathe Strength Lower Body Tuesday - Cathe Strength Upper Body Wednesday - Cathe HiiT Thursday - Cathe Strength Lower Body Friday - Cathe Strength Upper Body                                                                                                                          Saturday - Jessica Smith Flexibility   Week 5 which goes into February will be BodyWeight workouts featuring Michelle Dozois. Nightly stretching will be Autumn Calebrese Co