TRICK or TREAT (3)

Trick OR Treat (3)

It's our final trick or treat post....
This time we are talking about....BOOZE!  
We know that there are a lot of parties this weekend and how tricky it can be to choose the right drink that won't damage your entire caloric deficit for the week.  So, we are here to help!

TRICK

            
So, yes, these do have less calories and less carbohydrates but also less ALCOHOL!  MGD 64 only has 2.8% alcohol.  Drink these ultra low calorie beers all you want but know that you are drinking beer that has less alcohol and drinking more of them to get the same effects as darker beers.


TREAT

Octoberfest!!!!...HOW FESTIVE and only available this time of year!  Not only that, but it has the buzz you will seek in fewer drinks. 187 calories in one beer but is 5.4%ABW.  Yes, you are still consuming more calories with this darker beer but apparently even Dr. Oz is behind drinking dark beer over light(for health reasons). click here

Workout 7 - Carve your muscles (with a pumpkin)

3-5 rounds of 30 secs of all of the following exercises with the biggest pumpkin you can handle:

30 sec Pumpkin Squat Press

30 sec Pumpkin Twists (russian)

30 sec Rows

30 sec Pumpkin Jacks

30 sec Side squats with push press

30 sec Chest press

30 sec Pumpkin Push-ups (do them right by your pumpkin and admire it :)

30 sec Pumpkin Plank (hands up on the pumpkin to plank)

At least do 3 rounds and if you aren't tired enough do up to 5!!!

Make Progress

Source: losinggweight.tumblr.com via Sarah on Pinterest

Progress happens in baby steps (or many times 2 steps forward, 1 step backward ). Instead of focusing on the end result give yourself small goals to achieve and reward yourself for doing the little things along the way.

Workout 6 - PUMP-kin IT UP!

Workout 6 - PUMP-kin IT UP!

We are putting those pumpkins laying around this time of year as decorations to good use...Little did you know that it is a great tool for exercises.  Hopefully you haven't carved into them.  Save it for Thursdays workout too!  If you already have glowing pumpkin lanterns on the front porch, no problem, you can use dumbbells or a medicine ball for this weeks workouts.

Warm-up:
Inchworms 1 minute
Frankenstein kicks 1 minute
Clap hands in front then behind 1 minute
Side shuffle 1 minute

Workout (use a pumpkin, the heavier it is, the harder this workout).  I used a 7.5lb pumpkin and it got HARD by the 5th round of the 2nd part of this workout.

1 minute of duck walks holding the pumpkin overhead (only have to do this once)

5 rounds of the following exercises:

• alternating forward stepping lunges with twist over front knee.  Holding the pumpkin further away will make this harder. 15 reps each leg
• single shoulder press overhead cradling the pumpkin in one hand.  15 reps each arm (lift one leg to add a balance challenge)
• stork stance rows. 15 reps each leg lifted.
• weighted crunches. 30 reps
• overhead tricep extensions. 30 reps

All youtube videos for this week have the word "pumpkin" first in the title(making them easier to find...we hope!).

Enjoy this fun, seasonal workout!

TRICK or TREAT? (2)

We're back for another round of Trick or Treat this Friday. 

By the way, don't carve your pumpkins yet.  We are going to use them next week in our workouts!!!

TRICK
Candy Corn

In the grand scheme of things candy corn is not horrible but not great either.  The problem with this snack is that usually it is displayed in a bottomless bowl(sometimes with peanuts).  Who really sits and counts out the correct serving size? 

TREAT
Tootsie Rolls

chewy, chewy, chewy.  One serving size is 13 little rolls.  That will make that sugar indulgence last a while.
13 pieces = 140 calories, 3g FAT, 28g CHO, 1g PRO.  You could probably cut the serving size in 1/2 and still get enough without causing TMJ.
_______________________________________________________________________________


TRICK
Reese's Pumpkins (snack size)

These don't come with pumpkin puree to make them more healthy. They are just regular old Reese's peanut butter cups that were made in a pumpkin mold.  You will find 170 calories and 10g FAT in these.

TREAT
3 Musketeers (funsize)

Get your chocolate fix from a funsize 3 Musketeer bar and not feel guilty.  1 funsize bar = 63 calories and 2g FAT.  Need we say more?

Workout 5 - Longest 20 seconds of your life!

Welcome to Tabata training!

Tabata training is a form of high intensity interval training(HIIT) discovered by Dr. Izumi Tabata.  This particular type of HIIT is said to be the most beneficial.  It is 20 seconds of work followed by 10 seconds of rest for 8 rounds.  Studies have proven HIIT to be much more effective than jumping on a piece of cardio equipment and maintaining the same speed.  So, if you aren't afraid of the challenge and want to see results, give it a try.  This type of workout should only be completed 2x/week because of the intensity and energy systems it uses.

There is a great free app that will make this workout much easier to complete: Tabata Timer

During the 20 second work phases, be prepared to move as fast as you can and with the most power you can possible put forth.

WORKOUT:
8 rounds: Squats
*
8 rounds: Push-ups (modified if needed)
*
8 rounds: Double crunches
*
8 rounds: Burpees (no push-up)

*Rest between each different exercise for about 2 - 3 minutes.

This is an intense workout.  Know your limits.  Monitor your heart rate and be sure to stop if you ever feel light-headed or uncomfortable in any way.

Spot Reduction is a MYTH

Have you been had?
Have you ever bought into infomercials promising to help you lose fat in "problem" areas?

Unfortunately, millions of dollars have been made on deceitful claims promising consumers that they will lose fat in their "trouble" areas such as the abdominals, hips, buttocks, and thighs.

The truth is, spot reduction is simply not possible.  Doing exercises that target a "trouble" area (i.e. crunches for belly fat) will not burn fat in that location alone.  So, how can spot reduction be promised? What does happen?

Well.... if caloric expenditure is great enough doing the exercise, there will be fat loss to the entire body, including the "trouble" area thus making claims on the infomercial somewhat true.

To lose bodyfat make sure you are getting the recommended amounts of cardiovascular and resistance training exercise. Click here for the American College of Sports Medicine's guidelines for physical activity.  Are you truly getting the minimum amounts?

Conclusion: Save your hard earned money and remember we don't get to pick and choose where we lose!

How's this for motivation?!

Just because you're a nice girl doesn't mean you can't have KILLER LEGS!

Workout 4 - Roll with the Punches

Monday Oct 17

Materials needed:  You, Motivation, Jump Rope if you have one, Weights are optional

This is a boxing inspired workout to keep your heart rate up while sculpting the muscles.  Check out our exercise demo tab above if you have questions on any of the exercises.  Keep your punches quick to get the most out of your workout!

Dynamic Warm-up

1 min march or jog in place

1 min standing oblique twists

1 min inch worms (video demo available now)
1 min side shuffle
1 min lunges with chest press

Punch as fast as you can:
1 min Jabs (punch out front)
1 min Jump Rope (use rope if you have one, if not pretend jump in place and still turn the rope)
1 min Cross punches
1 min Jump Rope
1 min Speed bags
1 min Jump Rope
1 min upper cuts
1 min Jump Rope

Rest 2 minutes

1 min Bicycle Crunches
1 min Elbow Smashes with Shuffle
2 min Backward Lunges (weights optional)
1 min Cross Punch / Squat Combo
2 min Alternating Side Squats (weights optional)
1 min Reclined Knee In's

Rest 2 minutes


Repeat a 2nd round 


Done!  Stay tuned for the next workout on Thursday!!  If you want them to come to your inbox, sign up for email or as a follower.

Workout 3 - Minute to Win It

All exercises below = 1 Minute
Rest between each exercise 30 seconds to 1 minute

Need help with how the exercise looks?  Check out our YouTube channel for examples (It's conveniently tabbed at the top of our blog).

Dynamic Warm-up:
Frankenstein kicks
Alternating lunges holding hip flexor stretch for about 5 seconds
Clap hands in front and then behind your body
Side shuffle

Workout:
Walking planks (2 steps) then 2 push-ups -repeat back

Jumping lunges (stationary for less impact)

Tricep push-ups

5 squats / 1 burpee (combo)...can step back instead of jumping

3 step speed skaters

Step-ups (left)

Step-ups (right)

Reclined knee ins

X-Men Jumping Jacks

Reverse plank hold

TRICK or TREAT?

Don't want to go up a costume size this fall?

Check out our

Source: google.com via Sarah on Pinterest

Posts
Every FRIDAY this Month

TRICK

How cute! Little microwave popcorn treats!  WATCHOUT!  These cute little bags punch an extra 210 calories and 13g of fat into your diet. Yikes!

TREAT

Dark Chocolate almonds - only 100 calories plus a nice dose of protein to keep you satisfied.  There are many other 100 calorie snack packs that you could pick from and all outweigh the tricky popcorn.

TRICK

So choosing raisins covered in a little chocolate seems like a good choice?  We thought so too until we read the nutrition facts on the fun size serving.  200 calories and 8g of fat(5g saturated fat).  That must be some good chocolate surrounding those raisins.  Do you see how the packaging makes it look like its a winner using words like fruit and antioxidant????  Lesson learned...always read the nutrition facts.

TREAT

Yep that's right, the fun size peanut M&Ms have less calories and fat than Raisinets.  The fun size package here only has 90 calories and 5g of fat.  Don't know about you but I'd rather eat M&M's any day!  

Workout 2 - It's Just a Phase

Thursday Oct 13

Materials needed: clock or timer, chair, bench, table or ledge for dips and weights are optional

If you are unfamiliar with the exercises, check out our You-Tube station on the tab above (or link below) for exercise demos!

http://www.youtube.com/user/Fit4a6pack

Dynamic Warm-Up (5 min total)

1 min march or jog in place

1 min standing oblique twists

1 min alternating lunge with chest press

1 min butt kicker run (pump arms)

1 min walk around on tip toes

Phase 1

X-men jumping jacks

Plank knee in's

Squat jumps (lower impact do squats)

Quadruped

Rest 1 minute--then on to phase 2!

Phase 2

Burpee's (modify as needed)

Alternating side squats (option to hold weight)

Dips

High knee run

Rest 1 minute--then on to round 2! 

Complete the exercises in phase 1 and 2 for a duration of 20 secs with listed breaks after each phase. Repeat a second round increasing duration to 30 secs. If you are up for it, repeat a third round increasing duration to 40 secs. After round 3, make sure you safely bring the heart rate back down by walking around for 3-5 minutes.  If you are new to exercise you may chose to do all 3 rounds at the duration of 20 secs.  Modify as needed to fit your needs and exercise level!

Give yourself a pat on the back...you're done...until Saturday :)

No Time for Exercise? Or Do You?

As fitness professionals, we have heard the following "barrier" a million times, "I just don't have enough time to exercise".  We are here to advise that you DO have enough time to exercise.

There are 1440 minutes in every day.  Your time spent working a full time job is around 480-540 minutes (8-9 hour work day) and your time spent sleeping should be around 480 minutes (8 hours--which is a stretch for most).  The grand total for working and sleeping is around 960-1020 minutes per day.  This leaves you with a grand total of (drumroll) 360-390 minutes per day for discretionary activity.  In the real world, that translates to 6 to 6 1/2 hours.  Now can you tell us you don't have time for 30 minutes of exercise daily?

We understand life gets busy and there are other responsibilities in your lives.  You still can take time to give yourself at least 30 minutes a day.  If you have days when your schedule is busy, make that a rest day.  Most people have more time on the weekends so schedule activity those 2 days and then a couple more times during the week and you are participating in regular physical activity!  

If you are having trouble fitting activity in, here are some tips:

• Wake up 30 minutes earlier to get your exercise in (and it will be done for the day!)
• Exercise on your lunch hour 
• Take a 15 minute break at work and walk 
• Sneak in exercise in tiny bits i.e. 10 minutes before work , at lunch, and after work
• Schedule it in your daily planner just as you would a doctor’s appointment
• Involve the whole family or your friends
• Do exercise such as planks and yoga poses while you watch your favorite TV shows

Come back again tomorrow for another workout post!  We will make it worth your time :)  

Make a new ending

"We cannot start over but we can begin now and make a new ending." Zig Ziglar
If you missed yesterdays workout, do it today.

Check out our

Posts

Every FRIDAY this Month

Workout 1 - You ready to undo the weekend?

***UPDATE!! Video of exercises you may not be familiar with are now on our You-tube channel. Click on our new exercise demo tab above to find them or on the link below! Total Body Blast!

http://www.youtube.com/user/Fit4a6pack


Dynamic Warm-up about 5 minutes (here's a couple that I like):
clap hands in front of the body and then behind
inch worms
slow sumo squats
lunges with hip flexor stretch
walk/jog
side shuffle (athletic stance)

WORKOUT - try not to take a break until you've completed 3 rounds

30 squats (hold a medicine ball or dumbbell overhead for a challenge)
30 second plank
30 lunge pulses each leg (bottom 1/2)
30 second plank
repeat 2x

REST 2 minutes

30 push-ups (modified on knees if needed)
30 speed skaters
30 bicycle abs
30 speed skaters
repeat 2x

DONE!

***New to working out?  Shorten the numbers to 10 - 20

Source: None via Melissa on Pinterest

Are you ready?

Get ready for our first full workout post tomorrow...are you ready?!!

Lower Body & Core Combo

To follow yesterday's upper body challenge, we have a lower body and core challenge.  You will not need equipment for these exercises.  Start out by doing squats.  Remember, feet start just outside the hips and sit back and down keeping your knees in-line with the toes and weight in the heels.  It should feel like you are going to sit back into a chair, but no sitting!  Following squats, hold a plank.  Planks can be performed on the elbows and toes or can be modified by dropping to the knees.  Make sure you draw the belly in, relax the shoulders and keep that butt down!

To increase the intensity, you can use weights with your squats!

The sequence of 2 exercises should follow this pattern:
15 squats, 15 sec plank hold
20 squats, 20 sec plank hold
25 squats, 25 sec plank hold
30 squats, 30 sec plank hold

You can repeat this x 2 or climb up the ladder to 30 and follow back down to 15!

If you missed yesterdays challenge, do both today!

GET EXCITED!

Instead of feeling frustrated and unhappy with where your are...GET EXCITED to make a change!  
Make today different and move one step closer to your fitness/weight loss goals.   

upper body challenge

Here's a quick simple upper body blast when you're short on time or just feel that your cardio day wasn't all it could've been. 

Minute 1: as many push-ups as you can (keep track of your number for a target for round 2)
Minute 2: rest
Minute 3: securely anchor a resistance band at naval height. Do alternating rows as fast as you can (keep shoulders down and back).  Keep hips square to anchor and take caution not to twist.
Minute 4: rest
Repeat 1-2x

Total time: 8 - 12 minutes