Liteful Foods is more than just eating gluten-free…

Sure, Liteful Foods offers the best tasting gluten free products that you can buy online. And sure, Liteful Foods is a go to source for all things considered gluten-free. But, our small community of gluten-free followers do more than just eat gluten-free, we try to live a Liteful lifestyle.

Living Liteful means something different to everyone. For most, it means living a life free of gluten, buying foods and products free of gluten-free ingredients. But for others It could mean trying to live a well-balanced home-work lifestyle. For me, it means living an active lifestyle, so that I can keep up with my two young sons.

Get your 19-20’s in 2019

2019 is already moving along, and I am encouraged with the Spring showers and May flowers just around the corner to put a little bit more pep in my step. I put together this quick, do at home, no equipment necessary workout so that each of you could join me and start your living Liteful journey, my style, with a little bit of sweat.

I have 19 different exercises that you will do for either 20 reps or 20 seconds. Take only a few seconds between exercises and try to complete the drill as quickly as possible. The point of the drill is to get your heartbeat going and break a sweat. All you need is a stopwatch or timer and you can get started.

Ready, Steady, Go!

Step 1 – 20 walking jacks. Move your feet left to right, while bringing your arms up over head, like a jumping jack, but in a walking style

Step 2 – 20 step ups. Use stairs, a step stool, or a chair to do 20 step ups. Lift your left foot up onto the chair, bring your right foot up, and then slowly step down with your right foot and then left. Complete half the reps with left foot first and then complete half with right foot first.

Step 3 – 20 forward lunges. From standing position bring your left leg forward to a 90-degree angle, making sure to keep your left knee behind your toes, and your right knee slightly off the ground. Push back with your left leg into standing position. Complete half the reps and then switch legs.

Step 4 – 20 big arm circles. Move your arms in a circular motion, arms straight and in a forward movement.

Step 5 – 20 seconds plank.

Step 6 – 20 reps good mornings. Stand with your feet shoulder width apart and place your hands on the back of your head with your elbows opened wide. Keep a slight bend in your knee and bend forward while keeping your back straight. Return to standing while squeezing your glutes.

Step 7 – 20 squats. Stand straight, feet shoulder width apart and lower your bottom back like you are sitting in a chair. Slowly stand back up. Your movement should be controlled, using the major muscles in your legs and buttocks.

Step 8 - 20 shoulder taps. In a push-up position with legs straight or knees on the ground. Arms out in front with palms placed down on the floor. Bring the left hand over touch the right shoulder. Then bring the right hand over to touch the left shoulder. Count left-right as 2.

Step 9 – 20 crunches.

Step 10 – 20 seconds high knees running in place
Over half way through. Keep going, you can do it!!

Step 11 – 20 seconds wall sit

Step 12 – 20 wall push ups. Standing about one to two feet away from a sturdy wall. Place hands out in front of you, touching the wall, lower your chest to the wall and push back.

Step 13 – 20 reps Russian twists. Sitting on the floor and legs bent and off the ground. Twist your torso to the left and right. Touching the ground each time to the left and right. Count left and right as 1

Step 14 – 20 seconds jump rope with no jump rope.

Step 15 – 20 side lunge toe touch. With feet more than shoulder width apart and arms stretched out side to side. Take the right hand over your chest, and while bending the left leg and keeping your right leg straight, touch your left foot. Bring your right hand back out straight standing tall with feet still more than shoulder width apart, and take with your left hand over your chest, and while bending your right leg and keeping your left leg straight, touch your right foot. Counting left and right as 1 rep.

Step 16 – 20 reps tricep dip. Using a chair or step stool, Place your body in front of the chair, with knees bent and arms behind you straight on the chair, lower your body, til your elbow is at a 90-degree angle. Push yourself back up, arms straight, and lower again.

Step 17- 20 reps jumping jacks

Step 18 – 20 reps high kick. Stand tall with feet shoulder width apart. Lift right leg as high as you can and try to use your left hand to touch your toe. Lift left leg as high as you can and try to use your right hand to touch your toe. Count left and right as 1 rep

Step 19 – 20 seconds jog in place

You did it! Well done!

Please consult your physician if you are new to working out and have limited physical activity before trying to complete this drill. Everyone should strive for at least 30 minutes of physical activity a day and hope this workout will help you reach your personal activity goals.

Liteful Foods wants to encourage everyone in our community to start living Liteful by doing something that makes you smile and puts a little Liteful-ness back into our hectic and busy lives. I hope you will stay tuned as we continue our Living Liteful series and continue our journey one day at a time, living gluten-free.