4 changes I made in 90 days to lose inches and gain muscle

I made 4 changes in 90 days 

The difference between the pictures may not be drastic, and they’re not supposed to be. I wanted to confirm that it doesn’t take drastic, restrictive measures to see results. What it takes is consistency. It’s not a race, it’s a health journey to a new you.

Sure, if I tried harder I probably could of had abs, but that’s not what I was trying to achieve. Getting those abs in 90 days takes a whole heck of a lot of dedication, a calorie deficit, cardio and longer workouts. I just didn’t want my life to revolve around dieting and working out. I still wanted to be able to go out with my husband and enjoy a farm to table dinner (steak and potatoes) with a couple glasses of wine. I wanted to enjoy a cold brew on a Sunday afternoon. I wanted to eat cake & ice cream  at my friends birthday without being a party pooper.

I committed myself to a simple plan, a simple plan that I could follow. I wasn’t perfect by any means but I was consistent.

Okay, this is what I did ⬇️

  1. Increased water consumption

  2. No sugary snacks during the week

  3. Exercise 5x per week

  4. Starch (aka - carbohydrates) cycled 

Nothing crazy, right?

My exercises were my HIIT workouts (all under 30 minutes 2-3x per week and strength training 2-3x per week)

January 2020, I’m kicking off the New Year with my first ever High Intensity Interval Training (HIIT) ebook. These are the HIIT workouts that I do to see inches lost and muscle gains. All my HIIT workouts are under 30 minutes. Do them at home, at the gym or on vacation. Literally, anywhere. These workouts are for men and women! I’m also kicking off a New 90 Day Coaching Program. Follow my easy starch cycling plan to lose inches, do my workouts to gain lean muscle and receive weekly healthy habits and mindset mentorship (from me) to get in THE BEST SHAPE Of YOUR LIFE.  But here’s the best, best part,,, you don’t have to restrict anything, nada! Lisa, you can have your red wine! 

A simple 90 Day plan for long lasting results. After all, you’re nothing without your health. Do it for you. A new you with confidence, a new you without injury, a new you on a mission to reach your goals. 

Deanna

www.deannamercurio.com

Instagram: @fitlifedee

Facebook: @fitlifedee

YouTube: deannamercurio

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Push-up Progression

Pushup.jpg

The one question that I get asked the most is “how can I do a pushup?”

A pushup. A simple and functional exercise that works several muscles at the same time. There’s no doubt that this exercise, when done consistently, will help improve your strength and give you a defined upper body. But if you’re just starting out on your health and fitness journey, this simple exercise can sometimes feel impossible to do. So where do you begin?

If you are a beginner and want to learn how to do a pushup, here are some exercises that you should start doing now… and do them everyday!

  1. Wall pushup - if doing a pushup on your knees is still hard, then start with a wall pushup.

  2. Plank - start by holding a high plank and hold as long as you can.

  3. Scapula retractions

  4. Incline pushups on your knees

  5. Pushups on your knees

Set a goal for yourself and stick to it. It’s about being consistent, because consistency leads to progress.

Don’t feel embarrassed, don’t feel silly, just practice and make it happen!

xoxo,

Deanna

www.deannamercurio.com

Instagram: @fitlifedee

Facebook: @fitlifedee

YouTube: deannamercurio

Pinterest: deannamercurio

Cardio Without Doing Cardio!

Here’s a good workout to get back on track after a Holiday Weekend of eating and drinking.

No weights required. Repeat this Cardio Pyramid 3x and never run again! 

  • 10 burpees (no push-up)

  • 20 push-ups (against a wall, on your knees or standard - do those pushups any way you want!)

  • 30 low plank toe taps

  • 40 air squats 

  • 50 mt. climbers

  • 40 reverse alternating lunges 

  • 30 jumping jacks

  • 20 plank jacks

  • 10 pike pushups (or do any push-ups you want)

For more workouts like this, follow me on social media, and don’t forget to subscribe to my Youtube channel!

xoxo,

Deanna

www.deannamercurio.com

IG: @fitlifedee

FB: @fitlifedee

YT: deannamercurio

Pinterest: deannamercurio