Workout 78 - Metabolic

Today's workout is a short one but a tough one. 
Prepare to work hard but you will be done quickly.  Move fast!

Warm-up:
jog/march
inchworms (add a push-up if you would like)
sumo squat position, jab(punch) hard and fast
alternating lunges holding hip flexor stretch
clap hands in front and in back

Workout:
10 push-ups, 1 tuck jump (or squat jump)
9 push-ups, 2 tuck jumps
8 push-ups, 3 tuck jumps
7 push-ups, 4 tuck jumps
6 push-ups, 5 tuck jumps
5 push-ups, 6 tuck jumps
4 push-ups, 7 tuck jumps
3 push-ups, 8 tuck jumps
2 push-ups, 9 tuck jumps
1 push-up,  10 tuck jumps

RECOVER 2 - 3 minutes continue with the next 2 exercises in the same format as above

10 frog jumps (or deep sumo squats), 1 single leg touch down each leg
9 frog jumps, 2 single leg touch downs each leg
8 frog jumps, 3 single leg touch downs each leg
keep going....

DONE!

Cool down gradually.

Workout 77 - Muscles

Muscle is a sexy!
Pick up your heaviest dumbbells and try this workout out.

Warm-up
heel to toe walks
side lunges holding inner thigh stretch
jog
sumo squats
side plank walks

Workout (everything is 15 reps)

Round 1 (complete 3x with no break between exercises or rounds)
Squat to Overhead press with dumbbells
Bent over dumbbell rows
Bicep curls

After 3 rounds, complete 1 minute of plyometric(jumping) lunges

Round 2 (complete 3x with no break between exercises or rounds)
Lunges (right) with left arm front raises
Lunges (left) with right arm front raises
Side plank crunch (right)
Side plank crunch (left)

After 3 rounds, complete 1 minute of burpees

Round 3 (complete 3x with no break between exercises or rounds)
straight leg deadlifts
DB chest flyes
tricep push-ups

After 3 rounds, complete 1 minute of squat jumps

Cool down

Friday Funny - Kitty Yoga!

This is what you get for Christmas when you like exercise and cats...

A Yoga Cat Calendar...12 kitty poses to last you a whole year!

And then I tried it on my Cat Wahoo...

He says it's not as easy as it looks!  Lol

Happy Friday!

Workout 76 - Swimsuit in 6 (6 exercises, 6 weeks)

Today's workout is a repost of our Swimsuit in 6 workout from Monday.  Have you done it yet?  You should be performing this workout at least 2-3 days/week on non-consecutive days.  Your only exception is if you'd like to sub another one of our workouts in :).  Regular participation = the results you want!

Here it is...now get busy!! :)  No equipment required...

Warm up

1 min jog/march, lateral plank walk, butt kicker run, walking lunges with chest press

Click on each exercise for a video demo!!

Weeks 1-3 (6 exercises)
25 speed skaters (each side)
1 min side shuffle plank/push-up combo
15 jumping lunges (each side) 

Rest 1 minute

15 superman planks (each side)
20 step ups (each side)
30 sec front plank / 30 sec reverse plank (no breaks in between!)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets.

Stay tuned for part 2 on Monday, May 14th!  Don't miss a day of our blog by signing up for email updates or become a follower on the right hand column of this blog! 

Don't Be Fooled By...What You Hear From Others!

It's the final installment in our April Fool's series (can you believe April is over next week?!) and it's probably the most important one of all.  I have heard this statement made twice in the past month.  Are you ready?

You should drink alcohol following a workout.  

That's right, pick your jaw up off the ground and quit cheering because unfortunately it's not recommended.  I know...the bearer of bad news :(

The first time I heard this statement was following a St. Patty's 5k.  The person mentioned "now we need to go drink beer to replace our carbs...I heard it was good for you".  I had put myself off duty that day so I let it go, laughed, but let it go.  The second time I heard it mentioned was 2 weeks ago from my waitress while dining out.  She said "I don't really like wine, but I do drink it after a workout because I've heard it's good for you"!  Once again, so my service would continue to be good I smiled and then sighed as she left the table.

When I came home, I did some research.  I had to find out where they were hearing this.  I did find one study that mentioned the benefits of wine and another one boasting the benefits of beer.  What I couldn't find were the actual research publications/journals sharing the details of the articles I found in newspapers.  Apparently the details were too good to be shared!

A research study published in The Journal of Applied Physiology (Shirreffs & Maughhan, 1997) concluded that drinks containing over 4% alcohol tend to delay the recovery process (mostly due to dehydration) but less than 4% are okay...in moderation.  Most drinks contain greater than 4% alcohol with the exception of light beer.

Alcohol (in moderation of one drink/day for women and two for men) provides health benefits (to be discussed in a future post) however making a point to "refuel" after every workout is not a good idea unless you can do so in moderation!  For more details on the negative effects alcohol has on the body, read this article http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2636.

Make sure before you start following the advice of something you "hear" do a little research on it as it may not be true.  Also, make sure there are multiple research findings that support the theory.

Make Yourself Strong!

Tuesday motivation courtesy of Nike...

Workout 76 - Swimsuit in 6 (6 weeks...6 exercises!)

It's official you have 6 weeks until the "unofficial" start of summer!
TIME TO GET IN SWIMSUIT SHAPE!!!!
Now, GO!!!
Wait, what?! 
DON'T SIT AND PROCRASTINATE!!!!
We've got the perfect workout for you to make that 6 week goal but you must, that's right, MUST, follow our blog to keep on track and stay motivated.  The workout is divided into two 3-week increments so if you follow it faithfully, you'll be ready for that swimsuit!


Warm up
1 min jog/march, lateral plank walk, butt kicker run, walking lunges with chest press


Click on each exercise for a video demo!!


Weeks 1-3 (6 exercises)
25 speed skaters (each side)
1 min side shuffle plank/push-up combo
15 jumping lunges (each side) 

Rest 1 minute

15 superman planks (each side)
20 step ups (each side)
30 sec front plank / 30 sec reverse plank (no breaks in between!)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets.

Stay tuned for part 2 on Monday, May 14th!  Don't miss a day of our blog by signing up for email updates or become a follower on the right hand column of this blog! 

Workout 75 - Rep it up

This is for all of you who love Saturday workouts.  This would be me!  I can actually make time this one day during the week for a super long workout (I don't mind getting up early to make it happen).

(as long as Friday night didn't look like this, I'm good)  :)

Equipment needed: 1 pair of dumbbells

Warm-up(1 minute each):
jog/march in place
inchworms
frankenstein kicks
standing oblique twists
heel to toe walks
sumo squats
jog in place

Workout:
25 minutes of cardio (go outside and walk, do an old workout video, or jog on the treadmill, your choice)

follwed by:
25 Squats
25 full sit-ups
25 burpees
25 push-ups
25 vertical jumps (just jump as high as you can, don't go too fast)
25 side plank hip lifts (left)
25 side plank hip lifts (right)
25 mountain climbers (right, left = 1)
25 DB shoulder press

Repeat 3x to equal 75 reps.

Cool down by lowering your intensity and doing some gentle stretching.

Enjoy the rest of your weekend and feel skinny now that it's over!!!

Friday Funny!

Pull-ups...so easy even a baby can do them! ;)

Workout 74 - Step it Up a Notch!

Equipment needed:  step or a bench to step up onto (can use a chair if you are really careful!), weights


For Exercise Demos Click Here!


Warm-up
1 min each of march or jog, butt kickers, walking lunges w/ chest presses, standing oblique twists, slow sumo squats


Ready to "step it up"?!!!


15 step ups - right leg
10 lunge press - right leg out front
15 step ups - left leg
10 lunge press - left leg out front

rest 30 sec - 1 min

15 step ups - right leg

10 plank to pushup (add a pushup for increased difficulty)

15 step ups - left leg

10 superman planks (each side)

rest 30 sec - 1 min

15 step ups - right leg

10 squat curls

15 step ups - left leg

10 dips

rest 30 sec - 1 min

Repeat for a total of 3 rounds.  Cool down following last round and I'd do the following stretches to release those step up muscles!  Hold each stretch for 15-30 secs and repeat for more release.

Don't Be Fooled By...Weight Loss or Gain

It's the 3rd week in our April Fool's series and this is probably the biggest fool of them all.  Have you ever weighed yourself on a Monday and said "Wow, I ate too much this weekend" or have you been elated because you lost a pound that was with you on Friday?  Those two things could occur, but for it to be true weight loss or gain is very unlikely.  Let's take a look at the facts.

First of all, calories are not the enemy; they are the energy provided in food.  Your body needs energy to work, eat, sleep, and play in your daily lives.  We tend to over energize our bodies (aka take in too many calories) but when we see temporary weight fluctuations it's usually not due to calories.  There are 3500 calories in a pound so if you honestly think over a weekend you over consumed 3500 calories or used an extra 3500 calories then maybe you did gain or lose that pound.  Chances are you are experiencing water weight gain or water loss.  Did you know just by urinating you can lose almost a pound (depending on how much fluid you are releasing)?  Another culprit for weekend weight gain is consumption of salty foods which leads to water retention which leads to weight gain (on the scale).  Flush that out with water and you are back to your weight "normal".  Hormones also play a role, but that's for another time.

The same goes for weight loss.  If you did not drink the right fluids over the weekend chances are you might be weighing less (dehydration).  Once you get those fluid levels back to normal you will return to your "normal" weight.

The moral of the story is...don't fool yourself with false weight loss, yet don't beat yourself up over a weekend pound as we must look at the big picture over a week or month's time.  And remember, 3500 calories makes or breaks a pound!

Stay tuned for our final April fool...you aren't going to believe this one!  I've heard it twice in the past month...and my jaw hit the ground both times.

Feed your body the right way. Food is medicine.

Workout 73 - Back in the Swing of things

It's Monday.  I hope you woke up this morning with the your best attitude.  If not, change your thinking now and enjoy the day to its fullest potential.  Think positive and be energetic and GREAT things will come your way. 
Now, time to ROCK your Monday with this workout.

Equipment needed: 1 HEAVY dumbbell

Warm-up:
Jog/March in place (or use your space)
Inchworms
Standing Oblique twists
Alternating Lunges with hip flexor stretch hold
Alternating side Lunges holding inner thigh stretch.

Workout:
1 Min. Plank with hip dips
2 Mins. Frog Jumps - stay low
3 Push-ups - on your toes with great form...there are only 3
4 Dumbbell Swings (use your heaviest weight available)
3 Push-ups
2 Mins. Frog Jumps
1 Min. Plank with hip dips

Rest and Repeat (try for 5 full rounds). 

Do not neglect a gentle cool down.  Gradually decrease your activity until you feel your heart rate has returned to its normal pace.  A cool down is important and will help to increase your fitness levels when you include.

If after your first round you feel that your lower back is sagging on the planks, substitute crunches or bicycle crunches.

Workout 72 - Simple Saturday

Here is a quick and simple workout for your Saturday!

Enjoy time outside if you can by going for a walk, run, bike, or whatever it is you like to do!  Anything to warm up the muscles and get your heart pumping.  Then do the following exercises:

10 bottom half lunges each leg (stay low)
15 pushups
20 dips
25 squats
30 sec plank

Repeat  for a total of at least 3 times (you can always do more :)


Then relax the muscles with your favorite stretching exercises


All exercises can be viewed at  Our YouTube Channel!

Friday Funny! This is HILARIOUS!!! And real!!!

A follow up to Wednesday's post...unnecessary products.  Do they seriously think a professional could have one in their office without completely distracting everyone...within a mile!  Oh and if you want one, get ready to pay $390!!!  Plus shipping...

Or you could just sit on an exercise ball (retail price $15).


Hawaii Chair

Superset!

A superset is two exercises performed back to back with minimal rest between exercises to increase workout intensity and therefore increase calorie burn!!!  This workout uses different muscle groups so you don't need that rest :)


Equipment Needed:  Dumbbells 


Exercise Demos:  Our YouTube Channel - click here to check it out!


Warm-Up (1 min of each):  Alternating knee raises, Butt kicker run, standing oblique twists, lunge with chest press


Superset # 1
10 plank rows each side
10 squats or squat jumps (for higher intensity)
Repeat 3 times without stopping then rest for 30 secs 


Superset # 2
10 tricep pushups
10 alternating side squats each leg (hold weight to intensify)
Repeat 3 times without stopping then rest for 30 secs                   


Superset # 3

10 squat curls

10 superman planks (each side)

Repeat 3 times without stopping then rest for 30 secs 

Superset # 4

10 plank hip dips

10 quadruped (each side)

Repeat 3 times without stopping 

Cool down by walking around and doing your favorite stretches to relax your muscles

Don't Be Fooled By...Unnecessary Fitness Products

Do you want tighter, more firm abs but don't have time to workout?


But wait...Results may vary...


But wait...diet and exercise are also required.

The above are typical phrases you would see on infomercials or ads selling fitness products.  The top phrase you would see in bold and bright colors, the latter two could be in size 2 font tucked away in the ad somewhere.  Why do companies do this?  The truth is they want your money and they will say anything to persuade you to buy their product.  I know it seems harsh..but they know your vulnerabilities (quick results, lose weight, firm butt, tight abs) and they are pushing your buttons to buy their products!  Doesn't seem fair...

We are here to help!  Here's a test...

Would you buy a pair of these?  


Sauna Pants...Excellent for use in relieving tension or sweating away problem areas.  I hope not...sweating away weight or melting fat is not legit.  Save your $40.  And your sweaty ______.  




Or what about this...would you buy a machine that ONLY worked your abs for $250?  I love AC Slater as much as you do (I was an avid Saved By the Bell watcher in the 90s) but is spending $250 on a machine that only works the abs a good idea?  And don't forget, results may vary AND it should be teamed up with a diet and exercise plan.  Did you see that before you spent your hard earned money?  Oh, and Mario Lopez (aka AC Slater) is being paid to persuade you to buy this product. 

The main goal of our post today is to help you spend YOUR money wisely.  There are legitimate fitness products on the market.  Legitimate products have legitimate research so check it out before you impulse buy.  Look for products that work the entire body, not just one or two body parts (more bang for your buck).  Don't be fooled by the "hot bodies" trying to sell the product.  I'd be surprised if they even use the product!  Finally, if you want to find out about a product, check out consumerreports.org for product reviews and feedback.

Love this Nike Ad!! Be Proud of Strong Legs!!

 

I have Thunder Thighs.

And that's a compliment

Because they are strong

And toned

And muscular

And though they are unwelcome

in the petite section

They are cheered on in marathons.

Fifty years from now

I'll bounce a grandchild on my thunder thighs

And then I'll go out for a run.

Just do it.

Workout 70 - CADBURY UNDONE

HAVE A FEW TOO MANY TREATS OVER THE HOLIDAY WEEKEND? NO PROBLEM. DO THIS QUICK WORKOUT TO GET BACK ON THE RIGHT TRACK.

WARM-UP:
JOG IN PLACE
FRANKENSTEIN KICKS
HEEL TO TOE WALK
SUMO SQUATS
STANDING OBLIQUE TWISTS

WORK-OUT:

2 MINS OF WALKING LUNGES
1 MIN OF BICYCLE CRUNCHES
1 MIN OF PUSH-UPS TO SIDE PLANK
2 MINS OF HIP EXTENSIONS (MOVING GLUTE BRIDGE)

COMPLETE THE LIST ABOVE 3X

COOLDOWN BY GENTLY WALKING AROUND IN YOUR SPACE AND BY STRETCHING.

P.S. AVOID THE CANDY ISLE EASTER SALES.

Workout 69 - Buy In

WARM UP (1MINUTE EACH):
INCHWORM
JOG IN PLACE
FRANKENSTEIN KICKS
SUMO SQUATS
STANDING OBLIQUE TWISTS

TO START OR TO START BACK UP YOU MUST COMPLETE THE FOLLOWING: (THAT MEANS IF YOU BREAK/STOP AT ANYPOINT DURING THIS WORKOUT YOU MUST 'BUY IN' AGAIN.
15 PUSH-UPS
25 SIT-UPS
35 SQUATS

WORKOUT:
100 BURPEES

COMMENT HOW MANY TIMES YOU HAD TO 'BUY IN'!

GOOD LUCK.

Easter Fun & Fitness for the Family!

Good Friday to all!  Even though we know Easter Eggs aren't the real reason for the Easter holiday, we are going to put them to good use!  Instead of filling them up with candy and letting the kids hunt them down for a sugar high, try this first (and then they can hunt them for candy)!


You'll need some plastic eggs and some small strips of blank scrap paper you can write on.  On the small pieces of paper, write down the name of an exercise and the number of them you want to do (or time).  Here is an example I used in my Wellness Classes: (if college freshman enjoyed it, young children will love it too!)

Some exercises you can do that would be fun for the whole family (especially the kids) are:
Duck walk, bunny hops, crab walk, inchworms, bear crawl, etc as well as traditional exercises like pushups, squats, jumping jacks (your kids should be familiar with those...we hope!)


I had my students hunt the eggs one student at a time and we did the exercise and then I sent another one out for an egg.  You can do it that way, or have them hunt all the eggs and then do all the exercises inside their eggs one at a time.

It's a fun, rewarding way to exercise for the whole family! 

Workout 68 - Perfect 10

Equipment needed: dumbbells (medium-heavy wt) 


Warm-Up
1 min of the following:  jog or march, butt kickers, standing oblique twists, inchworms


Our YouTube channel for exercise demos


10 rounds of the following:

10 pushups
10 bicycle crunches (each side)
10 dumbbell swings
10 dumbbell reclined twists 
10 cross punches (each side)
10 jumping lunges (each side)
10 reclined knee ins
10 bicep curls
10 side squats (each side)
10 dips


Rest as needed 1 - 2 minutes after each round.  Strive to reach 10 rounds!
Following last round, bring heart rate back down and stretch to release the muscles.

Don't Be Fooled by Supplements

April Fool's gone and past, don't be the biggest fool at last!  Every Wednesday in April, we will share with you information on being an informed consumer and not falling for health, fitness, and wellness products and/or scams.

Part 1 - Supplements   

Did you know the FDA regulates prescription drugs, but does not regulate supplements (includes vitamins, minerals, herbs, botanicals, amino acids, concentrate, metabolites or combo of any of these)? That's right, the  products you can buy anytime and anywhere are not regulated.  Under The Dietary Supplement Health and Education Act of 1994, the dietary supplement or dietary ingredient manufacturer is responsible for ensuring that a dietary supplement or ingredient is safe before it is marketed. The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.  The manufacturer, packer, or distributor whose name appears on the label of a dietary supplement marketed in the United States is required to submit to FDA all serious adverse event reports associated with use of the dietary supplement in the United States.  

What does this mean?  For starters, any regulation that is done is really only on labeling.  Second, it usually takes adverse effects for the FDA to pull a supplement off the shelf, often after harm has occurred.

Our best advice for you is to become an informed consumer.  Be aware of the following claims:

• immune system boosters
• energy enhancers 
• memory enhancers
• fat blocking
• anti-fatigue

Also, be aware of claims that products are "all natural".  Did you know there are "all natural" steroids often used to get the results you seek?

The best way to be aware of what you are consuming is to look up ALL the ingredients in the supplement, shake, drink, etc you are consuming.  For example, if you buy a protein supplement you may be getting extra ingredients or natural ingredients with effect unknown.   Also, be aware of high amounts of caffeine or taurine in weight loss supplements or pills (caffeine consumption should be under 200mg/day).  Finally, be aware of diuretics in weight loss products.  Water loss is not good, permanent weight loss is. 

If a pill claims to give you energy, make your life better, or help you lose weight (there are only 2 FDA approved weight loss drugs on the market) chances are you should skip it.  If only it were that easy...

Inspirational Words...

Inspiration words if beginning a program, trying something new or more challenging, or anything you try in life!

Workout 67 - Running Trails

Sarah-
I'm in a new town and have been running (literally) around to explore and find the best parks Since the trails are not marked with the amount of distance, I've had to run with a diferent strategy rather than run until my miles are complete. It's been a refreshing change of pace (no pun intended). So here is what my last run looked like:
MINS RPE
1-5 4 warm-up
5-8 7
8-10 5
10-13 7
13-14 9
14-16 5
16-19 7
19-21 5
21-24 7
24-25 9
25-27 5
27-30 7
30-32 5
32-35 7
35-36 9
36-39 5
39-44 4 cool down

The best part about this plan is that you dont have to be a runner to utilize it You could take this interval program and apply it to the elliptical, walking routine, the bike or any other cardio piece of your choice.

SO WHAT THE HECK IS RPE???
RPE is rating of preceived exertion. It is based on how hard you think your working Here is how the 1-10 scale works:
0 Nothing at all
1 Very, very light
2 Very light
3 Moderate
4 Somewhat hard
5 Hard
6
7 Very hard
8
9
10 Maximum effort (10 secs is about all you would last here)

TIP:
Be sure to scale back your intensity low enough that so you are able to push hard at the max peaks Interval training is not full power nor a steady state run. There are peaks and valleys. Even runners may find that a light jog may be too high during the recovery periods and resort to walking. HAVE FUN AND EXLPORE!!!