BURN ABS BURN

with

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Co-creator of Team 3XT

FERLY PRADO

Ferly has been a professional dancer for 17 years. Her passion for fitness and nutrition led her to get certified under NASM and Precision Nutrition.

 

 

The only thing you might need for this HIIT workout is a mat if you have sensitive knees and back (tailbone).

Enjoy!

WORKOUT VIDEO:

YOU'RE A FAT BURNING MACHINE!

 

I'm going to ask you to take a deep breath.

I want you to treat today's workout as a HIIT workout. You're going to go HARD for 1 minute for each exercise, knowing a break is ALWAYS to follow. The goal is to get your heart rate to rise rapidly, and give you a 15-30 second break after it to give the body a short time to recover. HIIT workouts show the most results the fastest since it taps into both your aerobic and anaerobic systems. Your body has to tap into your fat deposit for energy since you overwhelm the cardiovascular and respiratory system.

So... LET'S GO!!

HIIT IT, GIRL!

HIIT it real good!

 

 

-Ferly

MAGNESIUM

 9 Reasons You Should Take Magnesium & Magnesium-Rich Foods 

Importance

Magnesium has many functions in the body including:

  • Assisting in carbohydrate metabolism

  • Assisting in fat metabolism

  • DNA and protein synthesis

  • Activating transport of ions across cell membranes

  • Phosphorylation of second messengers

  • Cell migration and wound healing.

Food Sources

Magnesium can be found in several foods including:

BEANS:

  • Black Beans

  • Navy beans

  • Lima beans

  • Soy beans

DAIRY:

  • Yogurt or Kefir - certified organic and grass fed

FISH:

  • Halibut

  • Salmon

FRUITS:

  • Avocados

  • Apricots

  • Bananas

  • Figs

VEGGIES:

  • Green Leafy Vegetables (like SPINACH and CHARD)

NUTS:

  • Peanuts

  • Cashews

  • Almonds

  • Hazelnuts

  • Pumpkin seeds

  • Sesame seeds

GRAINS:

  • Whole Grains

CHOCOLATE:

  • Dark Chocolate (70%+ Pure Dark Chocolate- NOT Milk Chocolate

Note: Magnesium deficiency is very rare due to the abundance of magnesium in foods. High intakes of zinc, fibre, and protein can decrease magnesium absorption, putting individuals at risk for deficiency. In addition, those with gastrointestinal disorders, kidney disorders, and alcoholism are at risk.

 

Excess/Toxicity

Common symptoms of magnesium excess/toxicity include:

  • Loose stools and/or diarrhea.

However, your individual response could be different. If you suspect a health problem or an excess of certain nutrients, please see your primary health care provider (doctor, naturopath, etc). They can help unravel the complexity of your physiology.

Supplement

If you are looking for a supplement, I highly recommend Magnesium (Glycinate) by Pure Encapsulations.

I take 3-4 capsules every night and it has helped me a lot. I definetely notice a difference when I am very active. When I take it daily, I never have muscle cramps, I feel energized and my bowel movement is great. TMI, but we are family!

 CHALLENGE: 

 Consciously ADD MAGNESIUM to your Lifestyle. 

I highly encourage you to do it with whole foods. But if you are extremely active, or if you have any health problems that were mentioned in the video above, I would highly encourage you to supplement on Magnesium!

Happy Healthy Living!

XOXO

Ferly

CONGRATULATIONS

on completing today's challenge!

We are impressed!

 

Being committed to this healthy-living and body-honoring challenge makes you a badass in our book! We'll see you tomorrow!

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