Friday Funny

Workout 141 - Powerball

Since everyone was hyped up about the power ball drawing yesterday, we figured it was a great time for a power circuit!  Your consolation prize is this free workout...who needs 500 million anyway? ;)

Warm-up

1 min march or jog

1 min lunges with chest press arms

1 min standing oblique twists (elbow to opposite knee)

1  min inch worms

Today's workout is a power circuit.  You goal is to complete the following exercises one right after the other as fast as you can.

10 push-ups
10 squats (squat jumps for high intensity)
10 dips
10 alt lunges each leg (jump lunges for high intensity)
10 burpees

Rest 1 minute (or more if needed) and repeat at least 3 times and up to 5 

Remember your goal is to complete it as fast as you can!

Follow it up with this ab circuit
15 sec front plank
15 sec side plank (right)
15 sec side plank (left)
15 sec front plank
repeat for as long as you can!

Wednesday Wisdom

Sneaky Ways to Increase or Maintain Physical Activity

The holidays can rob a lot of time from our usual schedules.  Here's some helpful tips for keeping up with physical activity.

• 10am & 2pm.  Walk for 15 minutes at 10:00 a.m. and then repeat at 2:00 p.m.
• Shorten your workout.  In order to fit your busy holiday schedule, you may have to shorten your workouts.  Shorten your workouts, but don't skip them altogether.  Work out more intensely in the shorter amount of time, and you will break even.
• Pack your gym bag and put it by your front door the night before.  Block your calendar for your workout time.  Holidays are extra busy, but your health should not be less of a priority.  Make a committment to yourself by setting up recurring appointments on your calendar...and keep them!
• Treat yourself for doing good but not with something that will be coutnerproductive to your efforts. (e.g. a piece of cake).  Instead, opt for flowers, a massage, a new piece of workout clothing, going to a movie, buying new music for your iPod, etc.

Tuesday Motivation

Workout 140 - Back to the Grind

It's time to sweat out the gravy, pumpkin pie, mashed potatoes...you get the drift.  Chances are you are moving a little slow today, so use this workout to jump start your Monday and get you back in the swing of things.

Warm-Up
1 min walk or jog
1 min inch worms
1 min drop step squat
30 sec walk on heels
30 sec tip toe walk

Complete all exercises at maximal effort (aka as fast as you can!)
30 sec Burpees - 30 sec light jog or march
30 sec Quick feet (sprint in place) - 30 sec light jog or march
30 sec Jump Squats (lower impact if needed to squats) - 30 sec light jog or march
30 sec Speed Skaters - 30 sec light jog or march
30 sec Lateral Shuffle (with med ball or weight) - 30 sec light jog or march

Rest 1 minute
Continue on to...
20 push-ups
20 bottom 1/2 lunges (each leg) -  hold weight to increase intensity
20 dips
20 side squats (each side) - hold weight to increase intensity
20 plank knee in's (each side)

Rest 1 minute and repeat the whole circuit again for a total of 3 sets or more if you desire.  Modify as needed to fit your needs, but remember it should challenging for you!

Happy Thanksgiving!!

Have a blessed holiday and enjoy your time with family and friends.

We will be back in action on Monday!  

Wednesday Wisdom

Stress Less

During the holidays it's easy to feel overwhelmed for many reasons.

Here are some tips to keep your cool:

• Lean how to say "no" to requests that bring on more than you can handle.  You don't have to make it to every get together you are invited to.  You don't have to help others shop (even though you may be the best gift-picker-outter ever!).
• Focus on the Positive.  Set realistic expectations for the season.  If you set the bar too high, you may end up disappointed or be miserable trying to reach what was set.
• Share feelings with close friends or family members.  Simply sharing feelings with friends and loved ones can help us to feel better.
• Find comfort and joy in the small things.  Have something that makes your day? Maybe it's sewing, reading the newspaper, or simply sitting quietly with a cup of coffee.  Do it!!!
• The Green Dot.  Place a green dot on your phone.  Use it as a reminder, when reaching for the phone, to take a deep, relaxing breath before your conversation.  You will sound and be less stressed on the phone.
• Spend responsibly.  Set a budget for spending and stick to it.

Turkey Day Feasting Tips

The average Thanksgiving meal is 3,000 calories...red alert...this is for one meal!  What about those leftovers?  They usually account for meal 2 of the day...yikes!

We are going to share with you a few tips to help you enjoy Thanksgiving and not feel as stuffed as the turkey!

• Speaking of the turkey, load up on it!  Thanksgiving turkey is a good source of lean protein and 4 oz (a deck of cards) has roughly 150 calories. 
• Eat the foods you only get to have on Thanksgiving.  For example, you probably don't get to have stuffing or pumpkin pie every day, so enjoy some today and leave behind the foods you eat on a regular basis (to save calories).
• Watch your portion sizes.  Enjoy your favorites but if you have more than one favorite, save room by using smaller portion sizes.
• Drink lots of water.  You should do this everyday, but it is especially important when consuming foods that are high in sodium (aka gravy). 
• Get moving!  Go for a walk with your family, throw the football around, dance, whatever you like.  Let's be realistic, these activities are probably not going to burn enough calories to equal your overindulgence (unless you do something intense like our Thanksgiving workout:) today but it will help...and you will feel better and it will help you digest all that food!

Workout 139 - Pre-Thanksgiving Calorie Blast

Ok, the countdown to Thanksgiving is on!!  Let's get our workouts in at the beginning of the week because we might be too busy at the end of the week.  This is the only workout we are posting this week, so make it a good one (and repeat again a couple times this week if you like!!)  Remember, any workout is better than no workout so we are giving you a shorter workout this week.

Your Thanksgiving workout...

Warm Up

1 min jog/march

1 min turkey walk (duck walk, but in honor of Thanksgiving we will change to turkey :)

1 min standing oblique twists

1 min kickbutt lunges

30 sec lateral plank walk

Complete the following checklist for strength:

10 squat press

10 rolling planks

10 alternating side squats (each side)

10 pushups

10 plank hip dips

rest 30 secs to 1 min

Cardio Blast

1 min speed skaters

1 min shuffle with medball (or weight)

1 min high knee run

rest 1-2 min

Complete a total of at least 3 sets of all exercises.

Workout 138 - Simple Saturday

Your weekends are getting busy (and it's probably not going to get any better) but we would like you to take the time and do this simple workout.

Warm up

Walk or jog for 3-5 minutes (around the yard, around the block, around the house)

Workout

1 minute Jumping Jacks

1 minute Squats
1 minute Push-ups
1 minute Bicycle Crunches
1 minute Backward lunges

rest for 1 minute (2 if you need) and then repeat up to 3 times.

Cool down and release the muscles with stretching.

Friday Funny

Now this is funny...

Workout 137 - One Week Until Turkey Day!

The countdown is on...one week until we stuff ourselves with turkey, dressing, mashed potatoes, gravy, pumpkin pie (and all the other wonderful desserts)! (let us not forget about giving thanks as well :)

Here's a workout to help you expend some calories before the big day!!  

We are going to continue doing the leg and core workout Jeans On (hopefully these exercises are getting easier for you!!)

Warm-up:
1 min march/jog
1 min drop step squats
1 min butt kicker run (knees should brush the butt-hence butt kicker ;)
1 min cross punches
1 min side shuffle

Jeans On Workout:
1 min diagonal lunges (alternating sides)
1 min side step ups (instead of stepping up forward, step up sideways and step back down)  (30sec each side)
1 min backward lunge with jump (30 sec each side)
1 min wall sit (sit against wall with knees at 90 degrees, weight in the heels, no hands resting on legs--that's cheating!)

rest 1 min

Core
30 sec superman planks
30 sec reclined knee ins
30 sec plank
30 sec side plank dips (do both sides)

rest 1 min and repeat (total of 3 sets)

Following the jeans on workout, do the following exercises for a cardio and calorie blast:
30 sec speed skaters
30 sec mountain climbers
30 sec side shuffle
30 sec pushups

rest 30 secs and repeat (total of 3 sets)

Wednesday Wisdom

In the mood to decorate for the holidays?  Make it a workout too! 

We're not talking about a full on sweat.  Read on.

One tip for burning a few extra calories while decorating is to place your storage tub of decorations across the room from where you are working.  Take just an item or two at a time from the box to place where you would like.  Those extra trips across the room will add up.  It will also give you plenty of time to enjoy your work from across the room as you reach in the box for more decorations.  The more you decorations you put up, the more time you will spend moving. 

If decorating isn't your thing, holiday shopping is another great way to add extra steps and increase non-exercise activity thermogensis(NEAT).  

• Instead of heading to the mall with a targeted agenda and parking in a close spot (if that's even possible this time of year), choose to park at the back of the lot.  
• Do some window shopping before you start your shopping agenda.  It's a great way to clear your head and get some "fun" movement for the day while you eyes are entertained.  Make sure to wear your comfy shoes!
• Meeting a friend?  Go early and walk / window shop before they arrive.  An extra 15 minutes of walking will burn around 50 calories.  

We plan to post more suggestions to keep you looking your best during the holidays!

Tuesday Motivator

“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” 

--Vince McConnell

Mike Kemp/Getty Images  

Workout 136 - Where Did the Weekend Go?

Doesn't it seem like the weekend flies by and the work week rears its ugly head way too early?  Jumpstart your Monday with a workout OR finish the day with some stress relief.

We are still encouraging you to do the Jeans on lower body and core workout.  We've added another short segment to it today.  

Warm-up:
1 min march/jog
1 min drop step squats
1 min butt kicker run (knees should brush the butt-hence butt kicker ;)
1 min cross punches
1 min side shuffle

Jeans On Workout:
1 min diagonal lunges (alternating sides)
1 min side step ups (instead of stepping up forward, step up sideways and step back down)  (30sec each side)
1 min backward lunge with jump (30 sec each side)
1 min wall sit (sit against wall with knees at 90 degrees, weight in the heels, no hands resting on legs--that's cheating!)

rest 1 min

Core
30 sec superman planks
30 sec reclined knee ins
30 sec plank
30 sec side plank dips (do both sides)

rest 1 min and repeat (total of 3 sets)

Add in the following:
5 minute cardio blast of interval training.  Pick one of the following exercises and do 30 secs of the exercise followed by 30 secs of rest.  Repeat this for 5 minutes straight.

Choose from the following exercises (just pick one):
Burpees, jumping jacks, star jumps, speed skaters

Cool down by walking 3 minutes.

Saturday Workout!

It's time for day 3 of the Jean's On workout!!  Did you know it is recommended (for best results) to resistance train 3 times per week.

Let's get day 3!!


Warm-up:
1 min march/jog
1 min drop step squats
1 min butt kicker run (knees should brush the butt-hence butt kicker ;)
1 min cross punches
1 min side shuffle

Jeans On Workout:
1 min diagonal lunges (alternating sides)
1 min side step ups (instead of stepping up forward, step up sideways and step back down)  (30sec each side)
1 min backward lunge with jump (30 sec each side)
1 min wall sit (sit against wall with knees at 90 degrees, weight in the heels, no hands resting on legs--that's cheating!)

rest 1 min

Core
30 sec superman planks
30 sec reclined knee ins
30 sec plank
30 sec side plank dips (do both sides)

Friday Funny!!

Workout 135 - Jeans Still On!

Ok, you are supposed to be doing the Jeans On workout 3 times per week so here it is.  We've also added an upper body component at the end to add in for today!!


Warm-up:
1 min march/jog
1 min drop step squats
1 min butt kicker run (knees should brush the butt-hence butt kicker ;)
1 min cross punches
1 min side shuffle

Jeans On Workout:
1 min diagonal lunges (alternating sides)
1 min side step ups (instead of stepping up forward, step up sideways and step back down)  (30sec each side)
1 min backward lunge with jump (30 sec each side)
1 min wall sit (sit against wall with knees at 90 degrees, weight in the heels, no hands resting on legs--that's cheating!)

rest 1 min

Core
30 sec superman planks
30 sec reclined knee ins
30 sec plank
30 sec side plank dips (do both sides)

rest 1 min

30 sec plank to pushup
30 sec single arm row in plank right side
30 sec single arm row in plank left side

rest 1 min and repeat (total of 3 - 5 sets)

Wednesday Wisdom - How Often Should I Train My Abdominals?

It's Wednesday and it's time for us to share some wisdom!

We are often asked how often should the abdominals be trained.  While you'll find a plethora of opinions from fitness professionals around the world, there is hard evidence supporting the principle of rest and recovery for the abdominals.  Just like all other muscle groups, you should have at least one day of rest between training sessions of that given muscle group.  The abs are not excluded from this and while we are on the subject, 1000 of crunches won't give you the results you desire either.    

Train your abdominals 2-3 times/week and monitor your diet and you'll have that 6-pack before you know it :).

Mr. Motivation!

If this isn't motivation, we don't know what is!  This video interviews a 93 year old British body builder who recently did 57 dips, 61-chin-ups and even pulled off 48 abdominal crunches in 45 seconds during a competition!

http://www.youtube.com/watch?feature=player_embedded&v=23NO6GRGqnw

Workout 142 - Jeans On!

Everyone has a pair of jeans that they feel great in!  Maybe you could use a little workout to help look better in them?  Maybe they are a pair that you wore last fall and they just don't look the same way that they used to???  This workout will help you to trim and tone your legs and sleek the look of your mid section (no muffin top for you!).

Well...this one is all about putting your blue jeans on....

http://www.youtube.com/watch?v=iKeIgA0yfjA&feature=player_embedded

Warm-up:
1 min march/jog
1 min drop step squats
1 min butt kicker run (knees should brush the butt-hence butt kicker ;)
1 min cross punches
1 min side shuffle


Jeans On Workout:
1 min diagonal lunges (alternating sides)
1 min side step ups (instead of stepping up forward, step up sideways and step back down)  (30sec each side)
1 min backward lunge with jump (30 sec each side)
1 min wall sit (sit against wall with knees at 90 degrees, weight in the heels, no hands resting on legs--that's cheating!)

rest 1 min

Core
30 sec superman planks
30 sec reclined knee ins
30 sec plank
30 sec side plank dips (do both sides)

rest 1 min and repeat (total of 3 - 5 sets)

Perform this workout 3 times a week (non-consecutive days)

Saturday Workout - Interval Training

Today is interval training day!!  This is one of our favorite ways to train the cardiovascular system as it really pushes you into working hard, but it seems easier because you get breaks!

Interval training involves high bursts of intensity followed by slower, recovery periods.  You can walk with bursts of jogging, jog with bursts of sprinting, bicycle with sprint bursts, walking with bursts of incline...you get the drift.  

Kick the intensity up for 30 secs - 1 min (whatever you can handle!) and follow with at least an equal if not longer recovery time.  A good rule of thumb is if you are still breathing rapidly, rest a little more and then resume high intensity.  This is a great way to get increase your cardiovascular shape, burn a ton of calories, and keep you out of a boredom rut! 

Make sure you start with a 5 minute warm up before starting!  Check out one of our many workouts for a warm up.

Here are some more examples (you can sub any activity for the activities below):
- walk 1 minute, sprint 1 minute (repeat for 20 minutes)
- walk for 30 secs, jog for 30 secs, sprint for 30 secs (repeat for 20 minutes)
- pyramid the intervals and do 30 secs intense, 30 secs easy, 45 sec intense, 45 sec easy, 60 secs intense, 60 sec easy, then work your way back down to 30 and keep going up and down for 20 minutes

Make sure you bring your heart rate back down to near resting with a cool down walk or some other kind of light activity.  It is important to always bring the heart rate down so we safely return blood flow back to normal (prevents pooling of blood in extremities).

Friday Funny!

Workout 141 - Halloween Detox

Still on that Halloween sugar high?  This workout is designed to help you sweat it out!!!  Nothing feels better after a "splurge" day then a little sweat on the brow.

Equipment Needed:  Dumbbell

Warm Up
1 min of the following:
jog/march
side shuffle
lateral plank walk
kick butt lunges
standing oblique twists

The Detox Workout
30 sec  Squat Jumps
45 sec  Pushups
1 min   Cross Punches
rest 30 sec - 1 min


30 sec  Backward Lunges
45 sec  Speed Skaters
1 min   Dumbbell Swings
rest 30 sec - 1 min


30 sec  Plank Hip Dips
45 sec  High Knee Run
1 min   X-men jumping jacks


rest 30 sec - 1 min

Repeat for a total of 3-5 rounds!!