Cali 4 Fitness

AB WORKOUT Start the new year with abs of steel with this quick at-home core workout

Happy New Year from our fit family to yours It’s been a challenging year for sure, but we made it and we’ve all come out stronger and more resilient! Here’s to a healthier & happier new year! 2021

WORKOUT WEDNESDAY: 2020 SELF-LOVE FLOW This has been a tough year, but give yourself credit for making it through! You are stronger than you know. Here’s a quick low impact full-body flow for you to get some movement in today. ... Give us a heart in the comments below if you took a few minutes to move your body and practice some gratitude today. WARM UP 15 seconds each: 1. Backward shoulder rolls 2. Forward shoulder rolls 3. Chest stretch with arm hugs 30 seconds each: 1. Forward arm circles 2. Backward arm circles 3. Shoulder tap extensions DROP SET: 20 - 15 - 10 - 5 Round 1: 20 reps each exercise Round 2: 15 reps each exercise Round 3: 10 reps each exercise Round 4: 5 reps each exercise 1. Blast Off 2. Down Dog opposite hand to foot 3. Shoulder Taps (each arm) 4. V-Ups Finish with this cool down routine: https://youtu.be/dhhlT4MTLzY

TRANSFORMATION TUESDAY Member Melinda has been consistent with her workouts for the last 7 months and has some AMAZING results: 16.9 lbs... 3.3% Body Fat 1.8% Lean Muscle Now what would it feel like if you reached your weight loss goals?. Imagine having more confidence and energy! Your clothes fit better...or even better yet, you get to go shopping for new smaller sizes! . The good news is you don’t have to do it alone, we can help!

4 ROUND BODY WEIGHT WORKOUT Happy Friday! Have you worked out yet today Give this workout a go and comment with a below when you’ve completed it

MEAL PLAN MONDAY: BREAKFAST CASSEROLE RECIPES Here’s some fantastically delicious breakfast casseroles that can be whipped up in advance for your celebrations or meal prepped for ready-to-go breakfasts during the week. Pictured: Sweet Potato, Sausage & Goat Cheese Egg Casserole ... *Option to use Vegetarian Sausage in place of meat http://www.eatingwell.com//dreamy-christmas-breakfast-ca/

WORKOUT WEDNESDAY: PICK 5 CARDIO We know getting a good workout in (or any workout for that matter) can be a struggle sometimes. That's why Coach Haley is being oh so nice and letting you pick your workout!... 8 exercises - you pick 5! 30 seconds each exercise for 3-5 rounds 1 Jumping Jacks 2 Skaters 3 Legs on Fire 4 Single Leg Skips (left and right) 5 Butt Kicks 6 Jumps Side to Side 7 Burpees 8 Long Jump w/ Jog Back If you like the workout please give a and share with a friend! And don’t forget to subscribe to our YouTube page (Cali 4 Fitness) for lots more workout videos https://youtu.be/f11GU-3rwcU

TRANSFORMATION TUESDAY Member Victoria Came to Cali 4 Fitness wanting to make a change. Like so many of us, her Fitness took a back burner as a busy work schedule (working 2 jobs) and the global pandemic took over. Victoria tried to stay consistent with her workout routine, but found she had spurts of fitness and then it was gone.... It was hard to stay motivated. Sticking with a consistent workout routine was challenging. She didn’t know how to cook. Had no idea what to eat to see results She felt lost, discouraged & unmotivated. Can you relate Fast-forward to just 3 weeks later and Victoria has gotten AMAZING results attending 4 boot camp sessions per week 7.2 lbs .9% Body Fat .4% Lean Muscle 2.15 inches in waist 2 inches in hips During her complimentary Fitness Evaluation & Nutrition Consultation we took a look at her current diet and made suggestions for small changes/food swaps she could do to support her efforts at the gym She was given meal prepping tips and provided healthy recipes that were simple and delicious so she’d actually want to eat them. Victoria has also stayed consistent with tracking her food: calorie and macronutrient intake (carbs, fats and protein) to make sure she was staying on track. Now that she has a plan and all the guidance and support from her coaches here at Cali 4 Fitness she is kicking butt and taking names! We want to help you too! If you’re ready to finish the year strong and get back to feeling strong, healthy and confident, then click the link http://bit.ly/C4F-FreeWeek- for more information. You owe it to yourself to live your best life!

Happy #nationalpumpkinday What’s your current mood

Quick Morning Routine 30-20-10 30x jumping Jacks 20x crunches... 10x squats YEEE!!!! HAPPY HOLIDAYS https://youtu.be/mQgzXRFaoL8

MEAL PLAN MONDAY: HEALTHY HALLOWEEN TREATS Don't let all that Halloween derail all your hard work. Instead opt for these fun and tasty treats that the whole family will love! Which recipes are you dying to try... We'd love to see your spooky and creative creations so snap a photo and share with us below! https://www.prevention.com//g294/healthy-halloween-treats/

FIT TIP FRIDAY: INCREASE YOUR INTENSITY To get the most out of your interval training try the following: ADD RESISTANCE: Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.... INCREASE SPEED: Really push yourself during the sprinting intervals. Remember, it's only a handful of seconds. LENGTHEN INTERVALS: Add a few seconds to your intense intervals. CHANGE EXERCISES: If you've been sprinting then switch to burpees or high knees.

#tbt to pre-Covid when we could get nice and close and pass the pumpkin Get ready for our Halloween themed workout next Saturday, October 31st! Wear your costume to class, bring a pumpkinto use during the workout and stay after the 9am session for some fun pumpkin painting!

TABATA with Active Rest [Lower Body + Cardio] 8 rounds each before moving onto the next exercise 20 seconds for Exercise 1 + 10 seconds Exercise 2... 1-Drop Squat + Squat Hold 2-Plank Jacks + Push ups 3-Skips + Legs on fire (switch legs every round) 4-Squat into a Lunge into a Squat + Jumping Jacks https://youtu.be/HTHHdkhbbZg

TRANSFORMATION TUESDAY Member Nicole has been going strong and has gotten amazing results in just 1 month! 8lbs 1.3% Body Fat... .7% Lean Muscle 2.5 inches in waist If this year has taught us anything it’s that it’s SO important to take care of yourself and your physical and mental wellbeing. When you’re ready to get back to the gym, we’re here for you #CommitToBeFit

MUSCLE UP MONDAY: FULL-BODY WORKOUT WITH DUMBBELLS Start: 15-20 minutes of cardio of choice (Click here for a warm-up routine: https://youtu.be/-HgXU0FrhVA) SET #1: 3 exercises 10x reps each (repeat 3 times) ... 1. Squat + Hammer Curl + Shoulder Press 2. Tricep Kick Backs 3. Toe Taps Finish all 3 rounds of set 1 before moving to Set 2 SET #2: 3 exercises 10x reps each (repeat 3 times) 1. Squat + push up + shoulder tap 2. Tricep Dips 3. Side Shuffle w/ Squat FINISHER! 15-20 Burpees https://youtu.be/QNVt0VGqB5Y

SUNDAY SMOOTHIE: THE BANGO SMOOTHIE 2 cups Almond Milk (or milk of your choice) 1 packet @advocare Vanilla Meal Replacement Shake... 2 mangoes 1 banana Ice Blend & enjoy!

MAKE YOUR MORNINGS COUNT Motivation is always the highest first thing in the morning so think about what habits you MUST get done early in the day. Drink more water Take your vitamins... Eat your greens Exercise Read How many of these habits could you string together before you even leave the house?

FIT TIP FRIDAY: IS YOUR DRINK MAKING YOU FAT If you’ve ever gotten into the habit of frequenting a coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day.... What’s your daily drink If it contains sugar and is high in calories then you’ve just identified your easiest way to reduce body fat. Simply change your drink to something that is zero calorie. A green tea Plain coffee Water Change your sugar-laden morning drink to a zero calorie drink and try this for 30 days. You will be astounded at how much fat you will have lost with virtually zero effort.