Group Class

Group Class
Outside doing one of my infamous sand workouts!

Thursday, October 9, 2014

I'm BACK BABY!
Pushups in sets strong and on the toes.
Despite my doubts, sadness and frustration after baby #4.  It's possible to get back your fitness and body after baby.  Woohoo

Tuesday, September 30, 2014

Back to Basics Core Workout

Here is one of my favorite go-to exercises when the focus is weight lifting basics and core work.  Doing exercises on the ball engages your core muscles.  You will work each muscle group in your body.

Start with a 5 min warm-up (march in place, walk, etc)
Complete 1 set of each of the following exercises then repeat.
Aim for 3 sets of 10-12 reps.  Use a weight that is challenging by the last few reps of each set.
For a HIIT interval circuit style workout that includes cardio do 30-60 seconds of jump rope, step ups, running on treadmill, or jumping jacks between each exercise.

Wide DB Squat
toes point same direction as knees
torso stays upright
stick that bootie out and back!

DB bicep curls on ball
tall, strong posture

ab crunch on ball
keep hips up
feet wide= easier
feet closer together= more challenging

tricep extensions on ball
keep hips up

DB overhead press on ball
strong core, tall posture

Chest Press on ball
squeeze those pecs!

Leg curls on ball
if the ball is rolling all over the place the problem is from the core
center yourself, breathe

front lunges
do all on R side then all on L side

Bent over DB row
no hunched, rounded back
stick out chest and bootie, keep those shoulder blades down and back

basic plank
hold 20-60 seconds

Friday, August 22, 2014

Congrats to Gaby, who lost 2% bodyfat and 5 inches this month.  Yay!

Thursday, August 7, 2014

Mix in Cardio workout (FUN!)

This is a simple workout that is meant to shake up your usual walk/jog/run in a fun way to burn more calories.  The "mix in" exercises really increase your heart rate, making this a fun way to add intensity and beat boredom with a general cardio workout.

It is meant to be done outside.
No equipment needed
Music/timer optional

You will be mixing exercises in with your walk/jog/run (whichever you choose).  You can mix in the mix ins a number of ways:
• Choose a "marker" such as telephone poles, signs, street blocks, cracks in sidewalk, etc.
perform an exercise at the start of one marker then  switch to next exercise at next marker.
• Get some good songs.  During verses of songs you will walk/jog/run.  At choruses you will do one of the three "mix up" exercises.  Choose a different exercise with each chorus.
• Be boring and just time it (haha just kidding.  Perfectly acceptable).
Try doing walk/jog/run for 1-2 min and mix ups for 30 sec.  Alternate.
• wherever you are walking/running if you come across a hill or stairs you MUST do them!  Have some fun.  Look for them!  If you are super cool you will take your route past a known stairway/bleacher lovers heaven (high school track anyone?)


Warm up with a walk/easy jog, 5 min
Walk/jog/run (your choice) and mix in the following exercises

Mix-in exercises:
Walking lunges
Skips
Side shuffle
Forward hops
Stairs/bleachers and hills (if you can find them)



Repeat for desired time (recommend 20-60 min).
walking lunges

skip (with power!)

Side Shuffle

Forward Hops
Bleachers
Stair/hills

Total body circuit workout

This is a total body circuit that would be great to do outside.
Equipment needed:
A raised step, bench or stable chair (stairs, bleachers, bench, picnic table, etc)
Timer/watch

Warm up with a walk, jog or march in place for a few minutes then
Complete the following circuit 3 times through or for about 30 min

Lunge to front kick, alternating sides, 10 each side
Lunge back with R leg then push forward with a front kick with R leg
Repeat on L side













Booty hip bridges, 16
Lie on back with feet on raised surface
Lift hips up and down, squeezing glutes each time
Shown 2 ways- both feet easier, single leg harder














Plank hops, 10 (in,out=1)
Plank with hands or forearms on raised surface
Hop feet out and in keeping body in your straight plank position, without lifting booty too much















Jumping jacks, 1 min

Step ups, 2 min
Use that raised surface to step up and down or do stair climbing/bleacher running depending on what you have available.



Pushups, feet on raised surface 10-16













Squat hops, 16
Squat reach to ground then hop up reaching to sky















Tricep dips on raised surface, 10-16
Can be done with bent legs or straight legs.








Jumping jacks, 1 min

Step ups, 2 min

Plank, feet on raised surface, 30-60 sec
With feet on bench, hold plank








Squat to side leg lift, 1 leg on raised surface, 10 each side
Stand beside bench.  Place one foot on bench and squat.  Repeat with other side.
*this is pictured with a bar but just do this with bodyweight only









Mountain climbers, forearms on raised surface, 30-60 seconds
In plank position with forearms or hands on bench, "run" knees in and out by tucking them in towards your chest.








Jumping jacks, 1 min

Step ups, 2 min

<repeat 3X or for a total time goal of 20 or more minutes>

Cool down with a nice walk or slow marching in place to bring your heart rate down.

Tuesday, August 5, 2014

So Stupid


I am so stupid.
So here I am all depressed that I can't fit into the majority of my pre-pregnancy clothes STILL.  Wa, wa, wa, head under my pillow pouting about being "fat", crying maybe a little bit, and trying to make myself feel better by saying "but I guess Gavin is worth it".  

All this and yet all I want to do is:
eat those GIANT grocery store muffins (aka cake) 
AND ginormous burgers.
Like I said.  Stupid.

But here's the lesson I learned.  Laughing can make a girl feel unfat pretty quick.  And also help her avoid eating said giant muffins/burgers.

I decided to quit being so depressing and tuned into Jim Gaffigan's "Obsessed" bit.  He's a comedian Thad and I like.  So I went to bed happier.  In fact in a GOOD mood, without having pigged out, which would have just led to guilt and more "I am so frumpy" thoughts.
I added this because I LOL so hard



I've learned a few things that help me get out of a workout/pig-out rut.  One of the things that sometimes works is good music.  Also, reading fitness/healthy eating articles.  And being busy with my hands works too, like crocheting or working on a home improvement project.  Hopefully you've found things that can work for you in those moments too, or at least start trying to find them.

And now I know that maybe next time I'm despairing about my body I can listen to some good comedy, get some laughs, and feel good about life again.  So until giant "muffins" and cheesy burgers help me lose weight then I have an outlet for my pouting ugly days.  And then the workouts and good eating will come because I'm not being
Stupid.
Yes.  Worth it.

Tuesday, July 29, 2014

Congrats to Kim, age 39.
One month results:

Total inches lost 7.5
Loss of 3% body fat
Lost 6.15lb fat
Gained 5.15lb muscle

Fantastic job!