WEEK 3/ THE OCTOBER RESET WITH JOSH GRIMM
Welcome to the third week of our 28-day fitness and nutrition program! We're happy to help you all with your pre-holiday gut check. This week, we're focusing on the good stuff.
Your gut impacts digestion, immunity, energy, sleep, and even your mood. After this month, all five of those areas of your life will be improved and ready to glide through the next few months with ease!
Read about Week 3 below, or download the full program here!
WEEK 3 / NUTRITION GOAL
Focus on foods that nourish your gut! You've all been hard at work cleansing your gut for the past two weeks - now it's time to feet that good bacteria with your blank slate! This week, let's eat some probiotics and fiber.
Fiber-rich Foods to Fuel Your Flora:
Some of the best foods you can eat to support a healthy lifestyle are those with fiber. That includes oats, popcorn, almonds, chia seeds, beans, avocado, and vegetables. Sprinkle chia seeds on anything for an extra crunch and kick of fiber! Or, pop some corn yourself rather than using the processed and pre-packaged kind – it's a great way to get that fiber in while still satisfying the universal urge to snack on something crunchy.
Probiotics that are Pro-Gut Health:
A lot of probiotic foods happen to be unreasonably delicious. This week, try to eat/drink some greek yogurt, kefir, kombucha, kimchi, and sauerkraut. And don't be afraid of red wine! While alcohol, in general, isn't the best for our health, red wine happens to be packed with probiotics and antioxidants. So, if you're of age and looking for a treat while winding down from your busy day, pour yourself a glass.
Why?
After the past two weeks of cleansing our systems of the bad stuff, it's time to replenish with the good stuff. This is the good stuff - you'll thank us later.
WEEK 3 / FITNESS CHALLENGE - 3 PLANES OF MOVEMENT
What are the three planes of movement?
Glad you asked. This week is all about exercising the frontal, sagittal, and transversal planes of movement. First, the frontal plane divides your body into front and back halves. Next, the sagittal plane divides your body into left and right halves. And finally, the transverse plane divides your body into top and bottom halves.
Why should I do this?
By isolating our movements to hone in on different planes of our bodies and performing a workout that addresses each plane, we are able to challenge our mobility, stability, and balance. Also, we'll be performing exercises that mimick our everyday movements – meaning, we'll be improving our ease of movement throughout our everyday lives. It's kind of like a support system for your entire body, which will make us healthier and stronger.
Set 1:
- Plank Knee to Opposite Elbow 15x each side
- Russian medicine ball twists 20x each side
- Alternating side Plank Rotations 10x each side
- Alternating forward lunge medicine ball rotations 15x each side
Repeat 3x, rest for 20 minutes.
Set 2:
- Alternating arm dumbbell bicep curl
- Dumbbell Romanian deadlift
- Alternating arm dumbbell front shoulder raises
- Dumbbell calf raises
- Lateral shoulder raises
- Alternating dumbbell reverse lunges
Repeat 3x, rest for 20 minutes.
Set 3:
- Alternating dumbbell chest press
- Dumbbell single-arm back rows
- Dumbbell single-arm tricep kickback
- Dumbbell chest fly
- Dumbbell back pullover
- Bodyweight tricep dips with alternating leg extended forward
Repeat 3x, rest for 20 minutes.