I Heart My Heart: Learning to LOVE Your Workout

Try This...You may be surprised.

2010-04-06T11:49:00.001-06:00

GREEN SMOOTHIES

2 large handfuls of organic spinach leaves
2-3 large organic kale leaves
1 banana
1 apple (organic Fuji are my favorite)
1 handful of organic frozen berries
2 cups purified water

Day 27-30: Way to end on a really bad note

2010-03-31T17:19:00.002-06:00

So, I should make my excuse right up front...Traveling makes working out and eating right nigh unto impossible.

Now that is out of the way. I ate bad, didn't exercise and got a migraine to finish off my program. Which means, thanks to the probably 5 pounds I gained back...

I'm continuing the program in April!

But, I will not torture you with the details. Suffice it to say, I HIGHLY recommend this program. I loved the food, loved the workouts and definitely felt sufficiently challenged.

So, see you next month with new variations on workouts.

Days 24-26: Almost Done!!

2010-03-31T17:17:00.001-06:00

So, these last three days have been awesome. I wanted to really power up before we started traveling (since you know how workouts can be on the road) and let's just say that I can feel it in every part of my body.

The last five workouts for the month are amazing...

Days 20-23: Back on the Wagon

2010-03-23T21:15:00.003-06:00

My foot is better. I'm pleased. It's made working out a whole lot easier.

So, two things about exercise:

1. I found out that the reason I couldn't do side planks with inner thigh raises is NOT because they're impossible. It's because I'm a wimp. They came up again, and now that I'm stronger, I can actually do them. Ha. Take that, inner thigh raises.

2. I'm really losing weight on this program. I was worried for a few days there, but I've lost about 7 lbs. So, take heart, my friends. It will work for you.

And on to my favorite topic: FOOD.

This is Spicy Korean Pork Barbecue and Sesame Broccoli, Red Peppers and Spinach. If you don't mind actual FLAMES spewing from your mouth, this is your meal. Justin decided this is his favorite thing I've made so far. Recipe will follow if anyone is interested. Leave a comment if you want me to post it.

Days 16-19: Losing Focus?

2010-03-19T16:09:00.003-06:00

We've been in the middle of a huge battle at our house called POTTY TRAINING. I will admit, my mind has been in the toilet more than on my workouts.

That being said, the workouts this week have been pretty good. I hurt my shoulder on Monday, and then hurt my foot on Tuesday (don't know how either thing happened), but I'm still fighting through it.

Today (Friday), I'm doing a modified workout to see if I can stay off my foot as much as possible while still doing cardio. Don't be surprised if I have a bulging left calf after this week. :)

The food has been great. I modified most of the recipes this week to fit with the produce we got in our food co-op, but the food has still been great. We had good hummus and veggies/pitas for lunch today, breakfast burritos sin queso this morning (our cheese was YUCKY), and some other salads and chicken dishes earlier in the week.

I've made a discovery with this program: I really do enjoy exercising and eating well. If I didn't, I think this program would be much more of a stretch for me. So, my suggestion? You have to be COMPLETELY dedicated mentally for this program to work for you. Because if you spend the whole 30 days thinking about not really being able to eat out, eat treats, or have a lazy day, I think you'd go crazy. It is working really well for me, but I don't know that I'd suggest it to a casual exerciser who is just interested in maintaining. I'd suggest something more along the lines of Core Performance or maybe Body for Life.

Day 15: At Home Workout...Finally!

2010-03-16T13:36:00.002-06:00

I have another sick kid (again...) so I couldn't get the the gym (again...). Luckily, thanks to my propensity to hoard workout equipment, I was able to do the entire workout at home. All I used was a chair, a step, a Swiss ball (exercise ball), 12 lb, 10 lb and 5 lb weights, and a resistance band.

I mixed it up and started plugging in some of my own recipes (still healthy) but was disappointed in the steak pitas we had for dinner. I was expecting much more flavor. C'est la vie.

So, here is the workout...Compliments of Jillian.

Swiss Ball Pushups - 10 reps
Pushups - till muscle failure (this was like 20 for me)
Cable Leg extensions - (I modified by tying a resistance band around my living room chair foot and using the handle on my foot) 10 reps on each leg
Step Plyos - perform for 1 minute

Dumbbell Press on Swiss Ball - 10 reps alternating arms (do heaviest weights you can)
Half Crow Pushups (FAVORITE) - 5 reps on each leg
Harpies - 20 reps
Jump Squats - 10 Reps
Warrior Pose with Tricep Press - Peform for 30 seconds on each leg

Dips - till muscle failure
Hanging Abs - 15 reps on each side (modified this and did hanging abs with a twist on our pullup bar)
Static Lunges with lateral shoulder raise - 10 reps on each leg (20 total)
Side step plyos - 1 minutes

Pike Pushups (HOLY SMOKES, SO HARD) - 10 reps
Squat and Military Press - 10 reps
Dropsies - 8 reps on each leg (did this on a kitchen chair)
Jumprope - 1 minute

Bench dips with feet on body ball - 20 reps
Bicycle crunches - 30 on each side
Plank Twists - 20 reps on each side
Boat Pose - hold for 30 seconds

After finishing the workout, I was sweating so much that I had to go outside for a quick walk. I looked up at the stars and remembered how much I like looking at the stars...Something I'll have to pick up again. I don't usually go outside past Andrew's bedtime. Or when it's cold. So, it's been a while. Yay, nature.

Day 9 - 14: I'm feeling it

2010-03-14T21:13:00.002-06:00

Best invention EVER: Do you always just waste a whole can of tomato paste because you need like a tablespoon for a recipe? Problem solved. Thanks, Cass.

Lavash wrap. I had no idea what this was before this diet. They're good.

This is what we put inside them: broccoli, roasted red peppers, lite cream cheese, and Italian seasoning. Delicious!!
Is that bacon? I could NOT believe I was so lucky to get a recipe that called for prosciutto. I thought that would definitely be off limits, but it TOTALLY made the meal for Justin, who is getting a little burned out on salmon, seafood, and cottage cheese. And he decided he doesn't like fennel in large doses.
Caribbean Seafood Salad...Mango, avocado, shrimp, scallops...Goodness.

So, the workouts have been great and manageable. I replaced one workout with an "Insanity" workout because I couldn't make it to the gym. It was one of the HARDEST workouts I've ever done. I've never felt so good in all my life. Except my wedding day. :)

Day 8 - The Best Laid Plans

2010-03-08T21:23:00.002-07:00

It's true, the plans went awry today. Little Buddy got a sudden cough in the middle of the night. No one slept much at our house, and because I don't ascribe to taking sickies to the daycare, I didn't get my workout in. I am taking today as my day off and will just do all 4 workouts in a row this week. Hopefully my muscles won't fail me.

Food-wise, I discovered an All-Bran cereal I can handle! The kind with dried strawberries in it is good. Not good-good, but "I can swallow this fiber" good.

We had a yummy chicken, mango and avocado salad for lunch.

Dinner, also plans awry. My awesome in-laws came over and took us to dinner. I think I did pretty well staying in my calorie range (half a bowl of broth-based soup and a half of a sandwich), and it was nice to have the first meal in 8 days that I didn't have to personally prepare.

Day 7 - Day of Rest

2010-03-08T21:20:00.002-07:00

So glad it was Sunday today. It was nice to not think too much about diet, workout, etc. Just needed a break, for sure.

The shrimp and asparagus salad was VERY good, probably one of my favorites so far. We also had a repeat of the Moroccan chicken and wild rice, and we're big fans.

Back to the grind tomorrow. I can feel a difference, but haven't noticed a big one on the outside. Of course taking into account the fluctuating hormones most women face occasionally (read: once a month), it is inevitable that this week will be the hardest.

Day 6 - Staring the devil in the face

2010-03-08T21:16:00.002-07:00

So, today was crappy. I didn't have a workout today (day off in the program) and the food would have been good except I've been baking cupcakes for a baby shower all morning, and got a migraine to go along with it. Seriously, what I wouldn't give for a delectable mascarpone chocolate cupcake with chocolate ganache and a Dr. Pepper for the headache. But, no, devil, I'm not giving in!!

The Caribbean Seafood Salad was DELICIOUS, black bean and BBQ chicken tacos I liked but Justin didn't.

So, I haven't given in yet, but my resolve has officially been tested.

Day 5 - So, what if it hurts?

2010-03-08T21:11:00.002-07:00

Justin often asks me this question when we work out, and it came to my mind about ten times today. I maxed out on my weight on the first move of the first circuit...Lat pull-downs. I felt it throughout the rest of the workout. I pushed myself way harder today, and I'm so glad.

Favorite move so far...Step-ups. I used the stage in the aerobics room (recently renovated and it's a MILLION times better) so it was way harder than Tuesday. I did 20 reps on each leg and then di a one minute hill run at incline 10 at 5.5 mph. I thought I was going to die.

My face was SO red after this workout, that even with 15 minutes of cool down cardio, when I went to pick up the boys from the daycare, my 2-year-old said, "What's wrong, Mommy?" Lung collapse, not a big deal.

I do have to say, I'm not so sure about the crab walk. Feels weird and doesn't seem to be accomplishing anything.

PS. Hated the frittata for breakfast this morning. Still a dilemma, this breakfast issue.

Day 4 - Bean and Cheese Burritos? Holy smokes.

2010-03-05T06:37:00.002-07:00

I've been looking forward to this day all week. I am so glad that I get to eat a burrito.

So, the workout today was mentally tough for me, mostly because my kids were struggling and Andrew didn't want to go to the gym daycare. I ended up pawning both kids on two different neighbors and went to work out in the clubhouse. It was snowing like crazy, so carrying all my equipment into the gym and back out was a little bit of a rough go...

But, the workout ended up being AWESOME! It was a repeat of Monday, so I got through it much faster since I was familiar with everything, and it was much easier doing it with a treadmill right close so I didn't have to run across the whole gym fifty times.

I found a new love for froggy pushups. They are super fun and challenging. Also, I figured out a little modification for the side plank/inner thigh raises so I can actually do them. Because apparently my inner thigh muscle is basically non-existent.

On to the food...

So, here's the recipe for this bean and cheese burrito, which I would HIGHLY recommend.

1/2 c. fat free sour cream mixed with 1 chopped chipotle chile. Let that sit for like 1o minutes while you do the rest.

Take a 15 oz. can of black beans and drain/rinse. Then divide and mash half of them in a food processor and leave the other half whole.

Combine beans and sour cream mixture. Spread 1/4 of the mixture into a whole wheat tortilla and roll it up. (This recipe makes 4 servings.) Put them in a baking dish, cover with 1 cup of low-sodium salsa, and then sprinkle 1/2 c. monterey jack over the top. Bake at 350 degrees for about 20 minutes.

Hello, my love.

Day 3 - FREEDOM!

2010-03-05T06:33:00.002-07:00

Didn't have a workout to do today. Hooray! All I did was work out for 20 minutes with some of my clients, but no really hard (50 lunges in a row) stuff. My muscles need a second to recover, anyway, because I'm TOTALLY feeling it.

The food, again, was great today. Our dinner was a little too salty for me, but I think if I changed the sauce a little on the chicken, it would be better for our palates.

One thing...I don't think I like breakfast food enough. I feel slightly ill every time I even THINK about having to eat a scrambled egg. And the cottage cheese/Splenda/cinnamon mixture isn't really for me. However, I think it's more that I don't want to slam a cup of cottage cheese right when I wake up, so I am planning on dividing breakfast in half and having the other half for morning snacktime.

Day 2...Without Chocolate.

2010-03-02T20:54:00.003-07:00

One thing I've learned so far...I really like chocolate. No matter how full I am, I find myself at the end of every dinner thinking, I could totally go for a chocolate animal cracker. But I haven't indulged.

The food today was equally awesome. Cottage cheese and toast for breakfast, fennel/artichoke/tomato salad for lunch, and grilled salmon with fennel and mashed cauliflower for dinner. Here's a little peek at lunch.

The workout was good, took the wind RIGHT out of me to do the 1 min. run at incline 10 at 8 MPH. Sheesh! The moves were all manageable. My one complaint is that I'm running ALL over the gym trying to complete everything without stopping. If only I had a home gym. Someday, right?

J and I worked out together, so I did get more rest between sets than yesterday, which isn't good...But we're both just trying to pick up the program.

Oh, and being sore from yesterday made the workout even more exciting.

Day 1 - Making the Cut

2010-03-01T21:51:00.002-07:00

I'm freaking out about how good the food is! We had this delicious turkey, red pepper, broccoli wrap for lunch and then some Moroccan chicken and wild rice for dinner. DEE-LICIOUS.

The workout wasn't as hard as I was expecting, but there were a few of the moves that were a bit rough (like side planks with inner thigh raises...REALLY?). I loved the frog push-ups...they were hard. And my core OBVIOUSLY needs strengthening. That said, I think I need to up my weights on some of the moves.

Based off of one day, I'm still very excited to suggest this program.

Friday's Moves

2010-03-01T09:10:00.000-07:00

Friday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Balance squat and row (works legs, butt, and back)

· Tie a resistance band at ankle height around a sturdy object, hold the other end in your right hand, and step back until the band is tight.

· Lift right foot and balance on left.

· Squat on left leg as you hinge forward at your hips and extend right arm in front and down.

· Straighten right leg as you pull right hand toward rib cage.

· Repeat; switch sides to complete set.

2. Squat jump (works legs, butt, and shoulders)

· Stand with feet wide, toes turned out slightly, and hold a 2 pound medicine ball in front of chest with both hands.

· Squat until thighs are parallel to the floor, then in one movement, jump up, extending your arms and pressing the ball overhead while pulling your legs together.

· Return to start position, then immediately jump again.

3. Stork curl (works butt, legs, and biceps)

· Hold a dumbbell in each hand, palms facing out, and stand 2 feet in front of and facing away from a step.

· Place right toes on the step.

· Bend elbows 90 degrees and rotate forearms out from the midline of your body, palms facing up.

· Lower into a lung as you curl the weights toward your shoulders.

· Return to start position and repeat; switch sides to complete the set.

4. Recumbent bicycle (works abs)

· Sit on a bench, knees bent so shins are parallel to the floor and lean back 45 degrees.

· Place hands behind head.

· Straighten right leg, toes pointed, and draw in left knee.

· Switch sides to complete 1 rep.

· Continue, alternating legs.

5. Tripod hover (works core and butt)

· Get in plank position and lower onto your forearms, elbows aligned under shoulders and palms flat on the floor, abs pulled in tight.

· Lift your left leg and place left toes on top of right heel.

· Hold for 10-15 seconds, then switch sides to complete the set.

6. Applause push-up (works chest, shoulders, and arms)

· Get in plank position with thighs on top of a ball.

· Bend elbows, lowering chest toward floor, then push up as hard as you can, clap your hands and repeat.

7. Dip ‘n’ twist (works triceps and shoulders)

· Sit on the edge of a bench, holding the edges near your hips, knees bent and feet flat on the floor.

· Straighten arms and scoot butt forward off bench.

· Bend elbows 90 degrees, lowering hips.

· Straighten arms, then reach right arm across body and touch the side of the bench near left hand to complete 1 rep.

· Return to start; repeat, reaching to right side. Continue, alternating sides.

Wednesday's Moves

2010-03-01T08:57:00.001-07:00

Wednesday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between sets.

1. Speed Skater (works legs and butt)

· Place left foot on top of a step or bench, knee bent 90 degrees, and extend right leg behind you, toes on the floor and pointing forward.

· Lean forward and extend arms in front of you at shoulder height, palms facing down.

· Bring right foot lightly onto step, lunge right leg back again and repeat.

· Switch sides to complete set.

2. Sliding Thigh Toner (works legs and butt)

· Stand with left foot on a paper plate, arms at sides.

· Raise arms in front of you to chest height, palms facing floor, as you slide left foot out and squat.

· Straighten right leg as you pull left leg to center to return to the start position; repeat.

· Switch sides to complete set.

3. Chair Curl (works butt, legs and biceps)

· Stand with feet hip-width apart, knees slightly bent.

· Hold a 5-8 lb. dumbbell in each hand, elbows bent 90 degrees and tucked into sides, palms facing up.

· Lower into a squat as you curl the weights to your shoulders.

· Return to start position and repeat.

4. Frog Legs (works abs)

· Sit on a bench and hold the edges near your hips, knees bent and feet on the floor.

· Lean back, lift your feet, and slightly extend your legs in front of you, shins parallel to floor.

· Tighten your abs and pull knees toward chest, opening knees but keeping feet together.

· Hold for 1 count, then extend legs and repeat.

5. Tabletop (works core and butt)

· Hold a 3 lb. dumbbell in each hand and get on all fours, wrists aligned under shoulders and knees under hips.

· Raise left leg out to the side to hip height as you lift right arm to the right to shoulder height.

· Lower to start to complete 1 rep.

· Repeat, alternating sides.

6. Up-and-Over Pushups (works chest, shoulders, and arms)

· Get in plank position (either on knees or toes), wrists aligned under shoulders with left hand on a phone book.

· Bend your arms, lowering your chest toward the floor.

· Push up, then lift your right hand and place it on the book and lower your left hand to the floor to complete 1 rep.

· Repeat to opposite side.

7. Dip Double Lift (works triceps and shoulders)

· Sit on a bench and hold the front edges near your hips, knees bent.

· Straighten arms and scoot butt off bench.

· Bend elbows 90 degrees, lowering hips toward the floor.

· Straighten arms, and then extend left leg in front of you and right arm out to the side.

· Return to start and repeat; switch sides to complete set.

Monday's Moves

2010-03-01T08:56:00.001-07:00

Monday’s Moves

Warm up for 5 minutes with any type of cardio, then do 2 sets of 10-12 reps of each move in order, resting up to 30 seconds between reps.

1. Squat Kickback (works legs and butt)

· Stand with feet hip-width apart and hold a 5 lb. dumbbell in each hand at shoulders.

· Squat until thighs are parallel to floor, rise up, then extend left leg behind you.

· Return to start position to complete 1 rep; repeat, alternating legs.

2. X Lunge (works legs, butt, and shoulders)

· Hold a 5 lb. dumbbell in right hand in front of thigh, palm facing in, and place left hand behind head, elbow pointing out.

· Lunge left, then stand up; lift left leg as you raise right arm.

· Return to start; repeat. Switch sides to complete the set.

3. Hammer Curl Curtsy (works butt, legs, and biceps)

· Hold a 5-12 lb. dumbbell in each hand, arms at sides and palms facing in, and stand with feet hip width apart.

· Lunge left leg back and to the right as you curl weights to shoulders.

· Return to start position and lunge back and to the left with right foot to complete 1 rep.

4. Scissor Rotation (works abs)

· Lie faceup with legs extended on floor and squeeze a stability ball between your ankles.

· Rest arms on floor, palms down, then lift legs straight up.

· Rotate legs to the left as far as possible without lifting shoulders.

· Return to center and repeat to right to complete 1 rep.

5. Balancing Reverse Press (works core and butt)

· Lie facedown with hips centered on ball.

· Place forearms on the floor and bend knees 90 degrees.

· Contract glutes and press feet straight up, maintaining bend in knees, until thighs are even with your torso.

· Return to start position and repeat.

6. Teeter-Totter Pushup (works chest, shoulders, arms and butt)

· Get in plank position on hands and knees.

· Bend arms, lowering chest until upper arms are parallel to the floor.

· As you push up, lift left leg 6 inches off the floor.

· Lower leg and repeat, alternating legs.

7. Crab Dip (works triceps and shoulders)

· Sit on floor with knees bent, and hands next to hips with fingers facing forward.

· Lift hips about 8 inches off the floor.

· Bend elbows, lowering butt almost all the way down.

· Return to start position and repeat.

Well, hello...

2010-03-01T08:45:00.003-07:00

So, I apologize for the lack of postage...Having a baby totally threw off my groove. But, we're back and better than ever. This month will be FULL of posts, as I'm doing a post-baby program and am planning to track my progress here.

I'm following Jillian Michaels' new plan from her book Making the Cut. I did a lot of research and decided on this one just to test it out. It's got an awesome diet plan that is based on your own metabolic tendencies, and also has a rockin' workout plan.

So, look forward to a little update each night of how the food was as well as the workout. If I love it, I'll post the menu or routine.

Until then, the next three posts are workouts I did with a couple of clients that are really fun...

Food is Good #6: Beef Chipotle Burritos

2009-08-03T12:54:00.002-06:00

I have a serious problem with getting enough iron while I'm pregnant, so we up the red meat meals to two a week. Let me tell you, this one is SO worth the heartburn. It's probably one of my favorite meals.

BEEF CHIPOTLE BURRITOS (from Better Homes and Gardens Cook Book)

Prep: 20 Minutes
Cook: 8-10 Hours
Makes: 6 Servings

1 1/2 lbs. boneless beef round steak, cut 3/4 inch thick
1 14 1/2 oz. can diced tomatoes, undrained (or about 2 fresh tomatoes, diced)
1 small onion, chopped
1-2 canned chipotle peppers in adobo sauce, chopped (I use chipotle so much that I actually puree mine and freeze them. I use about 3 T. of the puree, but that makes it Mexican hot...I'm not joking about the heartburn)
1 tsp. dried oregano, crushed
1/4 tsp. ground cumin (again, I use about a tablespoon because I LOVE the smoky flavor)
1 clove garlic, minced

1. Cut the meat into 6 pieces and trim the fat. Put everything in a crock pot, cover and cook on low for 8-10 hours or on high for 4-5. Remove the meat from the crock pot, shred, and stir in cooking liquid to desired consistency.

2. Add whatever you want to make it a burrito. We use delicious homemade tortillas, pico de gallo (like you need more spice), lettuce, jicama and black beans. And cheese for the Mr.

Nutrition Facts:

Approx. 13 g fat per serving, 71 mg. cholesterol, 433 mg sodium (less if you use unsalted tomatoes or fresh tomatoes), 29 g carbs, 30 g protein, 2 g fiber.

No picture for this one. We consumed them much too quickly to get a snapshot.

Particular to Pregnancy #4: Classes

2009-08-03T12:43:00.002-06:00

Taking a class is a good way to stay motivated while you're expecting. Oftentimes, the teacher will give you specific instructions of what to avoid to keep you and your baby safe and happy while you're working out. If you have a normal pregnancy with few complications, you can do pretty much whatever you want, within reason, at the gym.

Here is the schedule of workouts I did last week, just for an idea of what may work well for you.

Monday: 1 hour cycling class + 30 minute run
Tuesday: day off so I can spend it with my husbie
Wednesday: 1 hour yoga + 30 minute run
Thursday: 1 hour power pump (weight lifting) + 30 minute run
Friday: 45 minute run + 45 minute weight training
Saturday: recreational swimming with the fam

(Mind you, I usually don't run this much, but I'm doing a distance challenge and I want to WIN...)

Go to a class! You'll like it!

Particular to Pregnancy #3: Leaner Legs

2009-08-03T12:00:00.004-06:00

As my belly expands with no sign of stopping, I like to focus on areas of my body where I still have some control (i.e. arms and legs). I've added this little cardio routine into my daily workout for the last week or so and have LOVED the results.

Here's the plan, minute by minute:

*Shuffle: Turn to the left, squat slightly, and shuffle (step your right foot to the right, bring your left foot toward it, then repeat, staying in a slight squat the entire time).

The awesome thing about this workout is that when you walk, you're targeting your legs and butt, but when you turn sideways, you're working your inner and outer thighs. It's like a 360 degree workout for your legs. And, because your body isn't used to the motion, you are using more muscle groups and more energy to do it. So, you're burning up to 60% more calories walking sideways than you do walking forward.

PS. I hold on to the handrails on the treadmill when I'm shuffling because I don't have great balance when I'm pregnant. I'd imagine it would be even better if I wasn't afraid of falling down.

Workout #5: Flatter Abs in Four Weeks

2009-07-22T14:25:00.002-06:00

So, this is one workout I haven't tried. I'd love feedback from anyone who tries it.

Pictures will come later...I just need to publish this post before my sis leaves work so she can find a little motivation in that skinny little body of hers to go to the gym.

(This workout is based from some basic Pilates moves. If you've never done Pilates, read the instructions...They should be clear.)

The moves:

1. Hundred with Leg Bends

Lie faceup with knees bent, toes pointed, legs and feet rotated out, and heels together. Rest arms at your sides. Lift legs and arms as you curl your head and shoulders off the ground. Inhale over 5 counts, pumping arms up and down 5 times as you extend your legs up and out at an angle. (This is like saying between your legs and the ground, you could stick a triangle wedge...about 45 degree angle.) Exhale over 5 counts as you pump arms 5 more times and bend knees again. Repeat 10 times for a total of 100 arm pumps.

2. Slow Leg Stretch

Lie faceup on ground with knees tucked toward chest, legs pressed together. Extend arms at sides, then lift them a few inches as you curl your head and shoulders off the ground and extend your legs out and up at an angle. Keeping your right foot in contact with left leg, slowly draw in right knee until it's aligned over right hip and turned slightly in toward left. Slowly slide foot back out so leg is straight and repeat with left leg to complete 1 rep. Do 8 reps.

3. Twist with Turnout

Sit tall with legs extended and rotated out from the hip (feet flexed, heels together, and toes a few inches apart). Contract your glutes (keep tight throughout the move) and reach arms out to either side at shoulder height, palms facing down. On an exhale, twist your upper body to the right; keep your chest high and use your abs to power the move. Inhale as you return to center. Repeat to the left to complete 1 rep. Do 8 reps.

4. Beat Series with Swimming

Lie facedown with arms at sides, palms facing the ground. Raise legs, arms, and shoulders a few inches off the ground; look down, keeping head in line with spine. Quickly beat heels together 50 times. Repeat, slowly moving arms out to the sides into a T position. Beat heels 50 more times as you reach arms in front of you. Finally, flutter arms and legs up and down in opposition for 10 breaths.

5. Plank with Side Kicks

Start in a plank position on hands and toes. Lift right leg 6 inches, foot flexed. Rotate leg out from the hip, then slowly sweep it out to the right. Draw leg back in and lower it; switch legs to complete 1 rep. Do 10 reps.

6. Rolling Without Hands

Sit with knees a few inches apart and pulled in toward chest, feet raised off the ground and toes pointed and together. Round your back so you're looking at your belly button. Extend arms in front of you at shoulder height, palms facing down, and roll back slightly until you find a balancing point. Inhale, rock back to your shoulder blades, then quickly exhale as you roll up and return to the balancing position. Keep arms extended, feet lifted, and back rounded throughout. Do 10 reps.

7. Inverted Ab Series

Lie faceup with legs together and feet flat. Bring arms in front of you, fingers touching, elbows bent slightly, and palms facing you. Curl head and shoulders off the ground. Pulse up 8 times, then stay lifted as you extend right leg, keeping knees together. Extend arms parallel to leg and pulse up 8 times. Switch legs (left leg up, right leg down) and repeat, then extend both and pulse up 8 more times to complete one set. Do 4 sets.

8. Side-Lying Teaser

Lie on your right side with arms and legs extended in a straight line and shoulders stacked. Draw your left arm down toward your legs as you roll onto your back. Quickly lift legs and torso until you're in a V position with left arm parallel to legs. Reach both arms up toward toes, then place left hand on the ground behind you and lower onto your back. Roll over onto your left side and extend both arms and legs again; repeat back to right to complete 1 rep. Do 4 reps.

9. Teaser with Walking

Lie faceup with arms extended behind head and legs several inches off ground, toes pointed. Flutter legs slowly, as if walking on tiptoes. Roll up slowly, coming into a V position and extend arms parallel to legs. Continue "walking" legs and slowly roll down to start position. Do 5 reps.

10. Side Bridge with Bicycling

Balance on outside of right foot and right forearm, elbow under shoulder. Stack feet and rest left arm along your side. Sweep left leg forward, foot flexed. Keeping leg raised, bend knee, point foot, and extend leg back behind you. Do 8 reps, then switch sides to complete set.

Book Review #2: Core Performance

2009-07-22T13:10:00.003-06:00

I love this book. I recommend it for anyone who's majorly deconditioned, is starting out with the workout idea, or who has lost motivation to work out.

This is one of the books that tends to be missing from my bookshelf quite often because I lend it to everyone that needs a workout boost.

I've also read Core Performance Essentials and Core Performance Endurance. Essentials is a good one if you don't have access to a gym or a lot of equipment. Endurance is great if you're training for something (5K, 10K, half marathon, marathon, triathalon, etc.)

Book Review #1: French Women Don't Get Fat

2009-07-22T13:04:00.002-06:00

If you have any issues with the pride (sometimes called snobbishness) associated with the French culture, this book may drive you crazy. However, if you don't care about that, this book is very informative, fun to read, and has some great ideas about creating a healthy self-concept and relationship with food.

The reason I recommend this book to my clients and friends is that I feel that too often we tend to look for diet "fixes" rather than dealing with the problems we have with food. I'm not a big proponent of diets in the traditional sense. I STRONGLY disagree with the HCG diet fad going on right now, nor am I a believer in the Atkins concept. I understand that people get results with these diets. My problem is with what happens to them after the diet.

Thus, this book. I feel like it helps readers realize how important food is, and how enjoyable it can be. I'm a major food lover. I really, really, really love it, and I wish everyone could love food AND love the way it makes them feel.

Read it.

Particular to Pregnancy #2: Specifics

2009-07-22T13:00:00.001-06:00

If you're struggling with something in particular that I don't mention, feel free to browse these workouts.

Particular to Pregnancy #1: Stretches

2009-07-22T12:59:00.000-06:00

The best part of working out to me is the pre- and post-workout stretch. I love feeling relaxed after a good workout, and I love not getting injured. However, I find that some of my favorite stretches are slightly...awkward with this watermelon strapped to my tummy. Here are some nice pregnant-friendly stretches.

If you are planning on going for a natural or unmedicated birth, it's especially important to make sure you're feeling physically prepared (read: limber) for the event. I'd encourage a yoga class for at least 3 months before baby's arrival...it doesn't even have to be a prenatal yoga class as long as your instructor is aware that you're expecting so they can tailor the workout for you.

And, we're back!!

2009-07-22T12:56:00.003-06:00

Okay, I know I promised to be back and I didn't ever come. My laziness has finally been overcome by my guilt, and I'm ready to start posting the 15 workouts I have written down but not published. For the next little bit, I'll be posting for the different audiences I am working with. Thus, the Particular to Pregnancy series will obviously be directed toward the expecting moms. The "regular" workouts will resume, as well as the food series. I've also added some helpful book reviews as well as an EFM (especially for men, or especially for Mark...) series for my brothers that read this blog.

Long Time...

2009-05-21T11:09:00.002-06:00

It's been a while since I've posted to this blog. It's not that I'm lacking inspiration or ideas for workouts. It's just that I've had a sick baby and sick mom for...well, I can't remember that last time we were both feeling good.

But, prepare yourself for an increase in good pregnancy workouts. It's true, I'm expecting number dos and struggling with morning/all day sickness. I've still worked out almost every day, and in my opinion it helps with the sickness.

So, short story long, I'll be back soon!! :)

Food is Good #5: Banana-Cinnamon Waffles

2009-04-29T19:50:00.003-06:00

This is an incredible recipe I acquired from my good friend. I love it for many reasons:

1. Andrew loves them and eats at least two every time I make them.
2. The flavor is so good that you don't have to add syrup (a plus when you're trying to control sugar intake for yourself or your kiddies).
3. They have flaxseed. Flaxseed is a powerfood.
4. They have buckwheat flour. Another powerfood.
5. Just yum.

By the way, we've been eating a lot of breakfast foods lately. Thus, the many breakfast recipes.

BANANA CINNAMON WAFFLES

1 c. all-purpose flour
1/2 c. whole wheat flour
1/4 c. buckwheat flour
1/4 c. ground flaxseed
2 T. sugar
1 1/2 t. baking powder
1/2 t. ground cinnamon (I double this because I L-O-V-E the cinnamon flavor)
1/4 t. salt
1 1/2 c. fat free milk or soymilk
3 T. butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed (I also double this because I usually have my bananas go brown in two's...don't ask me why)

Combine flours, flaxseed and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk.

Combine milk, butter and eggs, stirring with a whisk; add milk mixture to flour mixtrue, stirring until blended. Fold in mashed banana.

Cook in a waffle iron.

Yields about 12 waffles. I freeze my leftovers and pop them in the toaster for Andrew in the mornings. Another dose of fabulous!!

Food is Good #4: Fruit Soup

2009-04-24T10:36:00.003-06:00

We paired this with a dinner of yummy breakfast burritos.

For this "recipe", and the viewing of an incredible "green" blog one of my friends started with her sisters, click HERE. This blog is particularly useful if you're dabbling in the vegan/vegetarian food genre.

TIP: I couldn't finish mine, so I saved it in the fridge and blended it into a delicious pre-gym smoothie this morning. There's something amazing about a scrumptious fruit combo that can give an awesome kickstart to your day.

Workout #4: 10 Minute Upper Body

2009-04-15T10:45:00.002-06:00

Because this is a quick routine, I would challenge you to MAXIMIZE your weight...For example, in shoulders, I typically do 10-15 lb. dumbbells, so in this workout, I did 20 lb. dumbbells. I will put a sample of the weight I did, but just go with your own level of progress.

In the workout, you'll work 5 areas of the upper body, performing three movements each. Each of the five areas should take about 2 minutes.

Muscle Group 1: Shoulders

1x10 upward rows: Holding a barbell or two heavy dumbbells in front of you with your palms facing back, raise the weight up to your chest so your elbows point out.

1x10 military press: Holding two heavy dumbbells at about ear height with wrists facing in front of you, push weights toward each other so you have both hands raised above your head.

1x10 side raises: Holding two dumbbells at your sides, raise your arms straight out to the side to shoulder height.

Muscle Group 2: Biceps

1x10 hip-to-waist bicep curl: Holding a heavy barbell with both hands, palms up, raise the barbell from a resting position to your waist and slowly lower it back to your resting position.

1x10 waist-to-shoulder bicep curl: Holding the same barbell, palms up, start the movement at the waist position and raise to your shoulders. Return to waist position.

1x10 full bicep curl: Start in the resting position and raise the barbell from the front of your thighs up to your shoulders. Don't swing your upper body to do so...lock your elbows at your sides so your biceps are doing all the work.

Muscle Group 3: Triceps

1x10 tricep overheads: Raise a heavy dumbbell over your head. Lower the weight behind your head so your elbows are pointing forward and your arm forms a 90 degree angle at the elbow. Be sure to keep your elbows pointing forward through the entire movement.

1x10 tricep kickbacks: Holding two heavy dumbbells at hip height with a slight bend in the elbow, push the weights backwards to a straight-arm position.

1x10 tricep dips: With your hands resting on a bench or a chair and feet on the floor (straight legs, upper body tall), lower your booty toward the floor until your bum is 3-6 inches from the floor. Raise back to starting position.

Muscle Group 4: Chest

1x10 bench press: Lying with your back on a bench (or on the floor), push dumbbells or barbell from the middle of your chest straight toward the ceiling. Slowly lower back down.

1x10 chest flies: Two options for positioning on this one: you can either remain lying on a bench, or you can stand up. Holding two dumbbells straight in front of/above you, open up your arms like you're going to give someone a hug (out to the sides, elbows only slightly bent). Bring the weights back together in front.

1x10 wide pushups: In wide pushup position (arms placed a bit more than shoulder width apart), either on your toes or knees, lower your body down to about 3 inches from the floor and raise up again.

Muscle Group 5: Back

1x10 back flies: With knees slightly bent, you can either have a wide stance (feet a bit more than shoulder width apart), feet close together, or pop one of your heels off the floor, hold dumbbells in front of you and lean forward from your waist. Raise arms with a slight bend in the elbow so that you can feel your shoulder blades trying to squeeze together. Return to starting position.

1x10 swimming breaststroke: Lying face-down on a mat or bench, with light weights (maybe 3 lb.) or no weights,take both hands above your head so you look like you're about to dive into a pool and then pull arms in a circular motion back toward your waist. It's almost like you're trying to draw a circle from above your head to your waist.

1x10 back extensions: Stand with feet hip width apart and hold a weighted bar across your upper back with palms facing forward. Lean forward from your hips until your back in parallel with the floor. Then stand back up.

SAMPLE WEIGHT:

Shoulders:
Upward Row: 40 lb. barbell
Military Press: 20 lb. dumbbells
Side Raises: 15 lb. dumbbells

Biceps:
40 lb. dumbbell for all movements

Triceps:
Overheads: 25 lb. dumbbell
Kickbacks: 30 lb. dumbbells
Dips: I added a 20 lb. dumbbell on my lap; this is totally optional

Chest:
Bench press: 50 lb. barbell
Chest flies: 15 lb. dumbbells
Wide pushups: ---

Back:
Flies: 15 lb. dumbbells
Breaststroke: 3 lb. dumbbells
Extensions: 25 lb. bar (can use a barbell, but I wouldn't use more than 20 lb.)

Workout #3: Body Freakin' Blast

2009-04-13T12:00:00.000-06:00

Click to enlarge if you need hints on any of the movements in this workout.

This workout will definitely test your willpower...DON'T CHEAT! Meaning, push yourself as hard as you can. It's easy to say, "Eh, I'll just do three sets..." That's what a wimpy person would say. If you physically can NOT complete all the sets, do as much as you possibly can. Your body will feel SO good when you're done.

Also, in this workout, you will find a combination of upper and lower body in each set. I did this workout this morning and it took me almost an hour to complete the whole thing. Add a good 30-minute cardio workout, and you just gave your body a big, fat (or I guess you could say skinny) gift.

Note: PLEASE leave a comment and let me know if any of these movements are unclear. I realize I may be introducing some new stuff, but I'm too lazy to write a description if everyone knows how to do all of the moves. Thanks for reading!

A. Walking Lunges + Shoulder Press:

4 sets of 12 for Set A...

1. 12 Walking Lunges, pause where you are, 12 shoulder presses

2. 12 Walking Lunges, pause where you are, 12 Y shoulder presses

3. 12 Walking Lunges, pause where you are, 12 front shoulder presses (facemask)

4. 12 Walking Lunges, pause where you are, 12 upright rows

(If you're not feeling this in your shoulders, you need to up your weight...like from 5 lb to 8 lb)

B. Lunge Kicks + Scissors:

4 Sets of 12 for Set B...

1. 12 Lunge Kicks (rt. side), scissors for 12 counts

2. 12 Lunge Kicks (left side), scissors for 12 counts

3. 12 Lunge Kicks (rt. side), scissors for 12 counts

4. 12 Lunge Kicks (left side), scissors for 12 counts

C. Squats + Back

3 Sets of 16 for Set C...

1. 16 Wide Squats, 16 Back Flies

2. 16 Close Squats, 16 Back Flies

3. 16 Step Squats, 16 Back Rows

D. Plie Squats + Biceps

4 Sets of 16 for Set D...

1. Basic Plie Squat with basic bicep curl for 16 reps

2. Pulse Plie Squat with side bicep curl for 16 reps

3. Alternating Plie Squat with hammer curl for 16 reps

4. Basic Plie Squat with W mirror curl for 16 reps

E. Chest

3 Sets of 16 for Set E...

1. Lying Bench Press for 16 counts

2. Slow Lying Bench Press for 16 counts (lower for 2, raise for 2)

3. Sitting Chest Press for 16 counts (like a chest press machine)

F. Calves

3 Minutes...Don't let your heels touch the ground

16 up + downs

8 pulse at the top

16 up + downs for 2 counts each

8 pulse at the top

16 up + downs

8 pulse at the top

16 up + downs for 2 counts each

8 pulse at the top

G. Chest AGAIN!!

3 Sets of 16 for Set G...

1. 16 pushups, bring right hand to left wrist at the top of each pushup

2. 16 pushups, both hands on the floor the whole time

3. 16 pushups, bring left hand to right wrist at the top of each pushup

H. Triceps

4 Sets of 16 for Set H...

1. Overhead Raise for 16 reps

2. Tricep kickbacks for 16 reps

3. Tricep dips for 16 reps

4. Tricep pushups for 16 reps

I. Abs (AND THEN YOU'RE SO DONE!)

1. Oblique twists - 2 sets of 12

2. Basic crunch - 16

3. Reverse Crunch - 2 sets of 12

4. Basic crunch - 16

5. Plank - 1 minute

Food is Good #3: Cottage Cheese Pancakes

2009-04-03T09:39:00.002-06:00

I wish I could claim this one for myself, but it belongs to one of Justin's HS friends...

Click here to experience this deliciousness.

It's an awesome way to pack in a little extra protein as well as making an easy dinner that all members of the fam will love. Andrew gobbled these up, and Justin loves them. I, myself, am quite a fan, and must admit we ate them for dinner on Tuesday and breakfast on Wednesday. Thanks Jill!

UNDER CONSTRUCTION

2009-03-30T15:50:00.001-06:00

By the way, I'm working on the layout + two new workouts...Sick baby = Busy week...But look for new stuff soon!!

Why Excuses Are Lame...

2009-03-30T15:30:00.002-06:00

It's so easy to come up with reasons NOT to work out. Lack of time most commonly tops the list...
Try this for a little motivation:

Make a list of 10 reasons why you didn't or don't work out. Then, go here and see if your reasons are legit...Mine weren't. Here's a sample:

1. I'm too tired to go to the gym.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
40. Helps you sleep easier and better..
2. I don't have enough money to get a gym pass.
33.Reduces medical and healthcare expenses.
3. I get sick when I'm pregnant.

20. Helps relieve many of the common discomforts of pregnancy

4. I have a headache.
8. Can help relieve the pain of tension headaches -- perhaps the most common type of headache.
5. I hurt my knee.
13. Increases the density and breaking strength of ligaments and tendons.

Food is Good #2: Capellini Caprese

2009-03-19T12:16:00.003-06:00

I LOVE anything with the word "caprese" in it. Fresh basil...Hello, friend.

Here's a kraftfoods.com recipe:

CAPELLINI CAPRESE

1/2 lb. capellini or spaghetti

1/2 c. KRAFT Tuscan House Italian Dressing and Marinade

1 onion, finely chopped

2 cloves garlic, minced

3 c. halved grape or cherry tomatoes

1 c. shredded mozzarella cheese (if you buy it in the ball form, it's hard to shred, so I buy a block because it's cheaper and shred it myself. Feel free to buy pre-shredded.)

1/3 c. fresh basil, chopped roughly

Cook pasta like package tells you to.

Heat dressing in a large nonstick skillet on medium-high heat. Add onions and garlic; cook and stir 2 minutes. Add tomatoes; cook 5 minutes or until heated through, stirring occasionally.

Drain pasta. Add to tomato mixture; toss lightly. Sprinkle with cheese and basil. Consume.

Food is Good #1: Confetti Burgers with Cilantro Sauce

2009-03-19T12:03:00.002-06:00

This recipe is from Shape magazine, August 2008. And it's good.

CILANTRO SAUCE:

1/2 c. cilantro leaves, coarsely chopped

3/4 c. nonfat plain Greek yogurt (or Mediterranean yogurt...same same)

2 T. lime juice

1 t. EVOO (extra virgin olive oil)

Kosher salt and freshly ground black pepper to taste.

Place cilantro, yogurt, lime juice, EVOO, and S + P in a blender or food processor and pulse, scraping down sides until cilantro is finely chopped and ingredients are combined. Transfer to a bowl, cover and chill.

BURGERS:

1 lb. lean ground beef, turkey or chicken (I used beef so Husband would eat it)

1/4 c. sliced scallions (green onions)

1/4 c. finely chopped red bell pepper

1/4 c. corn kernels, fresh or thawed frozen

2 t. Worcestershire sauce

1/4 t. kosher salt

Freshly ground black pepper to taste

4 whole-wheat hamburger buns

Sliced tomato and whole grain lettuce

Combine everything but the buns, tomato and lettuce in a bowl. Form into 4 patties about 3 1/2 inches wide and 1/2 inch thick. Place patties on a lightly oiled grill and cook for 5 minutes. Flip and cook 4-5 minutes more or until a meat thermometer says 160 degrees F. Toast your buns (hamburger buns) on the grill and put burger, tomato, lettuce and cilantro sauce on bun. Serve.

(I decided to add guacamole to ours because my avocado was going bad, and it was MMMM...Good!)

GUACAMOLE

1 squished avocado, a few tablespoons of diced tomato, maybe 1/4 c. minced onion (fresh), 1 clove garlic, squeeze of lime juice and a few shakes of chili powder.

Workout #2: Pushup Pleasantness

2009-03-17T15:17:00.010-06:00

I intended this workout to be geared towards the male reader(s) of this blog, but I did it myself and LOVED it. The thing I loved most about it was that it took absolutely no equipment...except a chair.

SUPERSET 1:

Wide pushups: Focus on keeping your head up and touching your chin to the floor. Perform 10 repetitions. To make it a little easier, you can do the pushups on your knees.

Bike Kicks: Lying on your back, with your hands behind your ears, gently roll your body up until your shoulder blades are off the mat/floor...extend one leg and then the other as if you're riding a bike. Perform 20 repetitions. (That's 10 for each leg if you're a separatist)

Classic pushups: Same rules apply for wide pushups, except you should have a straight line from your wrist to your shoulder in the starting position. Do 10 repetitions.

Leg Raise Crunches: Lying on your back with your legs raised 6-8 inches off the floor, crunch your upper body until your shoulder blades are off the floor. In a controlled movement, lower back down to the floor. Repeat 20 times.

Tricep Pushups: With your core in plank position, place your hands on the floor with your elbows touching your sides. As you lower your core, the inside of your elbows should brush your sides. Perform 10 repetitions.

Leg Lifts/Reverse Crunches: Lying on your back, lift both legs together until they are perpendicular to the ground. Lower and repeat 20 times.

For an extra bump on this one, hold your shoulder blades off the ground as shown. And breathe weird and then have Husband take a photo.

Oblique Leg Lifts: Lying on your side, lift both legs together as you crunch your upper body towards your hip. Complete 10 repetitions on each side. (I didn't do a picture of this one...oopsie)

SUPERSET 2:

Wide Pushups: Repeat from superset 1, except put your feet up on a chair, bench, or other raised surface (as you can see, we used the ottoman). 10 repetitions.

Plank: In tummy-down (prone) position, keep toes on the floor and raise body up onto your elbows. Keep your abs strong and your bum tucked in (don't sag down or push your bum up in the air). Hold that position for 30 alligators (improvising without a stopwatch).
Classic pushups: Repeat from superset 1, except put your feet up again. 10 repetitions.

Plank: Repeat as above, except hold it for 45 alligators. Hint: count out loud so you don't cheat. It takes longer to say "alligator" out loud than it does in your head.

Tricep Pushups: Repeat from superset 1, except feet up again. 10 repetitions.

Side planks: Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders. And breathe. Hold each side for 30 alligators.
SUPERSET 3:

Wide Pushups: Same as superset 1, but this time put your hands on the chair. 10 repetitions.

Toe Touch Crunches: Lying in a supine position, take your right hand and lift your left leg, touching your hand to your toe (ideally, but sometimes it's more like your shin) at 90 degrees. Repeat 10 times, and then use your left hand and right leg to complete the set, performing 10 repetitions on this side.

I was kind of caught mid-movement here, but your hand should touch some part of your leg/foot to complete the movement.

Classic Pushups: Same as superset 1, but this time, hands on the chair. 10 repetitions.

V-Sit: Basically, we could call this one the "bum balance." Bring your upper body to about 45 degrees, and do the same thing with both legs together, so your body is forming a V. Maybe a really wide V. Hold it for 30 alligators.

See? Wide V.

Tricep Pushups: Same as superset 1, but with your hands on the chair. 10 repetitions.

V-Sit with Oblique Twist: Keep your feet on the floor with your knees bent, and bring your upper body about 45 degrees. The higher you get, the easier the exercise will be, so try to stay low. Twist your upper body from side to side. Pretend you're holding a ball and trying to touch it to the ground on each side of you. Perform 12 repetitions on each side.

Weird face...Why do I do this? I don't know. I can't control it.

By the way...

2009-03-09T20:44:00.000-06:00

Due to my ridiculous lack of blogging skills (and blog laziness) I can't fix it so that comments show on the first two posts. Feel free to leave comments here...

Workout #1 - The Burn

2009-03-03T14:04:00.009-07:00

*WARNING* You will be awesomely sore after this workout. Unless you have bionic legs.

This workout is mainly a resistance workout, but the warm up will involve some cardio.

YOU NEED: a set of 5- to 8-pound dumbbells, a wall, water to keep you hydrated!

WARM UP

15 Seconds each of jumping jacks, squats, and running in place, followed by 15 seconds rest. Repeat series 4 times. (This means this should take about 6 minutes...)

~Modifications: Replace jacks with side steps. Replace running in place with toe touches on a step. (Not the cheerleader kind, just touching your toe to the edge of a step and then doing the other foot.)

1. Bicep curls with wall sit - Holding one light dumbbell in each hand, lean against a wall and squat into a "chair sit" (pretend there's a chair you're sitting in...there really isn't a chair) position. While holding the sitting position, alternate curling right and left arms to shoulder. Complete 12 repetitions on each side. Stand and shake out your limbs, then repeat to complete 3 sets. (That means you did 36 lifts on each arm, so good work.)

2. Quad Rocks - Kneel on a mat or soft surface with your thighs perpendicular to the floor (me gusta the carpet). Hold either an 8-pound dumbbell (easy) or two 5-pound dumbbells (not as easy) in front of you with arms at shoulder height. Lean back in a slow, controlled movement until your torso (from knees to shoulders) are about 70 degrees from the ground...If you don't remember your angles so well, you don't have to lean back too far, but it should burn a little in the front thigh muscle. Using your stomach muscles, raise your body back up to a 90 degree angle. Complete 16 repetitions, rest for 15-30 seconds, then repeat to complete 3 sets.

~Modifications: Forget about the weight...Your body weight will do you just fine. To make it harder, try a 15 lb. weight or plate, or a baby of the same size. Totally using a 25 lb. plate here...oops! It was really hard!
3. Plie Squats - Stand with feet a little more than shoulder width apart, with toes pointing out. Hold two 8-pound dumbbells at your belly button. Keep your shoulders back and head up. Lower your body as your knees extend over your toes. Raise back up to start position. Complete 12 repetitions, then repeat to complete 3 sets.

So, I'm clearly NOT a model and don't know what to do with my awkward face. Don't be a hater.

~Modifications: Lose the weights and just perform the plie. For an extra little oomph, at top of your plie, raise onto your toes, lift the weights over your head, and slowly lower weights back to your belly button.

4. Walking Lunges - Place the 8-pound weights on your shoulders. Take a step forward with right foot and lower your body so that your thigh is parallel with the ground. Be careful not to hyperextend your knee; keep it in line with your ankle and don't let it go in front of your toes. Bring your left foot forward to meet your right and repeat with your left leg to complete 1 rep. Complete 12 repetitions (that's 12 steps for both feet) and then repeat to complete three sets.

~Modifications: Ditch the weights; once again, body weight and gravity will give you plenty of resistance. For an extra oomph, at the end of each set, perform 12 calf raises, lifting your heels from the ground and putting your weight on the balls of your feet.

5. Hip Extensions - Lie on the floor (or mat) faceup with your knees bent about 90 degrees. Keep your heels on the ground with your toes lifted and your arms at your sides. Lift the left knee so your thigh is perpendicular to your torso and raise your hips a couple of inches off the ground. Then squeeze your bootie and slowly lift your hips without arching your back until your body is straight from the shoulders to the knee. Lower your hips back down until you're about an inch from the floor (but don't let your body touch!) and perform 12 repetitions. Switch legs and do 12 repetitions on that side to finish a set. Do 3 sets. Once again, that's 36 repetitions on each leg all together.
**If you aren't sore after this workout, let me know what you've done to make your legs so strong...

Glad You're Here...

2009-03-03T10:32:00.004-07:00

Bienvenidos to the new blog. If you're here, you must like me. I'm so glad.

Reason behind this blog: Since I received my certification to do personal training, I've had many requests for programs, advice, help with working out, etc. In order to streamline my life a little bit, I decided to create some generic workouts that would work for most people.

Disclaimer: PLEASE discuss with a doctor any concerns you may have, especially if you are just starting to exercise. Mind you, this blog's sole purpose is to give suggestions regarding exercise. I am not your trainer, but I am your friend, so be safe and careful. I don't want you to die.

Also, please feel free to leave comments on what you do and don't like about the workouts, or suggestions for what you'd like to see (besides less of my face...not possible. It's my blog).

That being said, have fun!!