Drop 10 - new workout

It's been a while since we've said hello. 

So, here's a workout!  It's hard to get out in the cold and winter weather is approaching in most parts of the country.  This workout can be done in the comfort of your home!

Enjoy.

The Adventures of Pregnancy - Body Image and Body Change (an article for all!)

I'm going to share with you my journey from the past 9 months of pregnancy (yes, I'm expecting my first child any time in the next 2 weeks).  Part of the reason I'm sharing this with you, there may be a lull in the blog for awhile.  I will be recovering and Sarah has been extremely busy with her corporate fitness position and raising kids leaving little time to blog.  There are over 170 workouts to keep you busy while I'm out :).  When I return, it will be time to lose the baby weight...so watch out and be ready!!

I didn't share my story during the process because I was trying to keep my life as close to "normal" as possible.  I didn't want sympathy, I didn't want people to caudal me (well until the last few weeks ;), I wanted to be me (best described as an independent functioning person!)  

During my nine-month journey, I have experienced so many "new things"with my body as well as body image.  I've always been pretty close (we all get to exclude freshman year of college, right?) to my "recommended" weight so I was concerned how well I would take weight gain.  Honestly, when you follow the guidelines of weight recommendation during pregnancy it isn't all that bad and it is for the sake of a healthy baby.  What bothered me more than gaining weight was the fact that everyone else was concerned with my size.  "You aren't gaining enough, now I can finally tell you are pregnant, when are you due...no way you can't be that size".  It really made me feel self-conscious about my body and it made me feel for people that endure this or feel this way their entire lives.  It is something I feel our society can work on...worry about your own image.

The other lesson I've learned is the aches of pains of life, literally.  This portion of this post is going to hit home with a lot of people and I don't mean it to be offensive, but I want to use it as a way to enlighten people to the fact that there is a better way to live life (physically).  I've gained nearly all of my pregnancy weight in my stomach which means several things:  my back is so tight it feels like my muscles could rip in half at any given point, I can't see my feet and struggle to put socks and shoes on, I can't bend over and pick anything up very easily, I struggle to breath in general but it is really bad when you involve a flight of stairs, and simple tasks make me tired.  I'm not mentioning these so you'll get the violins out and play me a sympathetic song (remember, I don't want that), but what I do want to note is these "conditions" mentioned are also associated with being overweight.  As I struggle each day with them I think to myself, why would anyone want to live this way on purpose?  The next thought in my head is "I wonder if they have forgotten what it feels like without these conditions?" 

From this experience, I am now motivated more than ever to help people feel better physically and feel better about their body images.  I didn't do anything special or over the top to only gain the needed weight for pregnancy.  I gave up caffeine and all the pregnancy no-no foods and exercised regularly, but not excessively or as hard as I had once imagined I would (once my body started changing, it eliminated a lot of options!).  My point?  It doesn't take any special program, shake, supplement, etc it takes a little self-discipline and motivation (I have to say I feel their is some genetics involved, but that is for a different blog).  These are the same principles I will use to remove the pregnancy weight and if you want to...join me!  I'll share my tips along the way along with my struggles as I'm sure they will occur in my sleep-deprived state.

I'll keep you updated and let you know when we will be going full force again!   

Allison

Workout 170 - Are You Doing Squat?

Squats are the theme of our workouts this week.  A few months back, the Wednesday Wisdom discussed the benefits and proper form of a squat.  Click here (Do you know squat?) to read/review this great info (with pictures) again!!  Proper form is EVERYTHING when seeking results with squatting exercises.

This workout is designed to be most effective when performed 3 times a week on non-consecutive days.

Equipment Needed:  Weights (or weighted object)

Warm-up: (1minute each exercise)

jog in place
walkout pushups
quadruped 
gate swings
side shuffle


complete 1 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 1 - 30 secs of each exercise
squat press
plank rows
bicycle crunches


complete 2 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 2 - 30 secs of each exercise
side squats
dips
reclined knee-ins


complete 3 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 3 - 30 secs of each exercise
side plank dips (30 sec each side)
squat curls
plank to pushup

walk for 3-5 minutes and stretch for cool down

For a more challenging workout, extend the intervals to 45 sec OR add more rounds up to 5

Workout 169 - Post Holiday Blah Blah Blah...

Let's face the facts...It's a Monday following a long Holiday weekend and most of us are struggling to return to reality.  It is already difficult enough to return to work and/or our daily lives, but what about our exercise routines?!  Oh yes...now you remember! 

Get back into the swing of things with the easy to follow checklist below.  Your goal should be to perform the workout 3 days this week (with a day of rest in between).

YOU CAN DO IT!!  


Warm Up

30 sec jog/march
30 sec inchworms
30 sec walking lunges with chest press
30 sec standing oblique twists
30 sec walk on tip toes
30 sec walk on heels
repeat again


Complete the following list of exercises.  You can do them in sets, try to do them all at once, or break them up by completing however many you can and then going to another exercise.  Just make sure you do them all, but take breaks as needed :).

50 push-ups
10 squat jumps
1 minute plank
15 burpees
25 side plank dips (right)
25 side plank dips (left)
100 bicycle crunches
25 single arm plank row (right)
25 single arm plank row (left)
100 uppercuts
50 jumping jacks
25 squat curls
1 minute high knee run
25 dips
25 DB swings

Summer Veggies!

This week at the farmers market I picked up some cucumbers and wanted to share my favorite way to prepare them in the Summer.  I'm still trying to make them taste like mom's, but we all know how that works out!

Here's the quick prep for a low-calorie, healthy side:

Ingredients:
Cucumbers
Onions (if you like)
Vinegar
Water
A little bit of sugar

You can make the desired quantity you like.  Slice the cucumber (some like to peel first, your choice) and onion and set aside.  Mix vinegar and water in bowl measuring 3 parts water to one part vinegar.  Some people use more vinegar, but I'm not a fan of really sour cucumbers so I do the opposite.  You can adjust to fit your tastebuds!  Sprinkle *sugar in to take the bite off and shake up or mix.  Add cucumbers and onions and chill in the refrigerator.  The longer you let it marinate, the more flavorful your cucumbers will become.  I suggest at least a couple hours if not overnight.

*Some recipes call for cups of sugar.  We are keeping this low-cal and it is not necessary.  For 1-2 cucumbers a tablespoon or 2 if suffice.  

You can also add other fresh veggies such as tomatoes, peppers, etc.

Enjoy this cool summer treat for very few calories per serving!

Allison

*Fourth of July Workout - A Retraction to Yesterday's Version

There was a small mistake (left the lunges out!!) on yesterday's workout, so here is the new version!  Just changed one exercise so no big deal if you completed it this way on Monday.

It's a Holiday week (yay--if you get a day off!!) but that doesn't stop our workouts, right?!  Do this "firecracker" of a workout at least 3 times this week (with at least a day of rest in between).

Equipment:  Dumbbells or weighted object for overhead press and row.


Warm-up: (1minute each exercise)
jog in place
walkout pushups
quadruped 
gate swings
side shuffle

1 minute of each of the following exercises: (without stopping, notice its 4 minutes for the 4th!)

Pushups
Lunge Press Combo (switch legs at 30 sec)
Plank Rows (switch sides at 30 sec)
Burpees

rest for 1-2 minutes and repeat x2 for 3 rounds total

Workout 168 - Fourth of July Workout!

It's a Holiday week (yay--if you get a day off!!) but that doesn't stop our workouts, right?!  Do this "firecracker" of a workout at least 3 times this week (with at least a day of rest in between).

Equipment:  Dumbbells or weighted object for overhead press and row.


Warm-up: (1minute each exercise)
jog in place
walkout pushups
quadruped 
gate swings
side shuffle

1 minute of each of the following exercises: (without stopping, notice its 4 minutes for the 4th!)

Pushups
Plank Rows (switch sides at 30 sec)
Plank Rows (switch sides at 30 sec)
Burpees

rest for 1-2 minutes and repeat x2 for 3 rounds total

It's Friday...and It's Funny!

Ready for a quick 6 pack abs?  Look no further than the ab enhancer...lol!  After researching to see if this actually was a product, I was relieved to find it was not (although people were looking for it online!).  Sorry to disappoint, I guess we will have to keep sculpting our own! 

Summertime Veggies!

Summer is here and so is the summer produce!  If you haven't tasted some of these vegetables since school lunch growing up (usually canned and mushy) give them another try!!

Where to find?  Most cities have a weekly local farmers market.  Check it out for the most fresh versions of summer produce (or if you are lucky, you can pick out of your own garden!)

Here is a delicious idea for one of our favorite vegetables:

Grilled Brussel Sprouts
That's right...they are delicious prepared this way vs. the mushy green balls served in a school cafeteria many years ago.  Try them, you just may find out you like them!!  They are also a great source of Vitamin C, Vitamin A, and fiber!

Prep:
Clean and cut off the stem end and remove any discolored (yellow) outer leaves.  Pre-cook them a little by microwaving them on high for 3 minutes OR boiling them for 3 minutes.    Allow sprouts to cool so you can handle them and then place on a skewer and brush the sprouts with olive oil and sprinkle on your favorite seasonings (dry mustard, garlic powder, paprika, or even just salt and pepper, your choice).  Grill 3-5 minutes on each side and enjoy!

Other yummy veggies to grill right now include:  asparagus, peppers, sweet onions, potatoes, etc.



We will share more delicious recipes next week!

Workout 167 - Summertime Workout!

Summer, summer, summertime!  Time to sit back and unwind...Summer, summer, summertime!  Time to sit back and unwind.  Sorry, couldn't resist but if you were a teenager in the 90s you understand you just can't think of Summer and not think of Will Smith's song Summertime!  Right?!

It's the theme to the workout this week because it's officially Summer.  Here is a workout to help you maintain your "hot" summer bodies!  (Will Smith video included at the bottom)

Complete this workout 3 times this week on non-consecutive days!!

Equipment Needed:  Dumbbells or weighted objects (whatever you have to use!!)  Use heavy weights because reps are lower.  Here's a reminder of why it is ok to use heavy weights why you should not fear heavy weights click on this link!!

Warm-Up (click on the exercise for video demo)
1 min each of:  Alt. knee raises (moving or in place), side shuffle (no med ball), inchworms, gate swings

Set # 1
10 pushups
10 side squats (each side and hold weight for higher intensity)
Repeat 3 times without stopping then rest for 30 secs 

Set # 2
10 single arm row in plank (each side)
10 backward lunge with jump (each side)
Repeat 3 times without stopping then rest for 30 secs                   

Superset # 3

10 bicep curls

10 superman planks (each side)

Repeat 3 times without stopping then rest for 30 secs 

Superset # 4

10 lunge press

10 bench dips (add weight to lap if they are getting too easy!)

Repeat 3 times without stopping 
YOUR ARE DONE!!!  Cool down (walk around at slow pace and stretch to relax muscles and reduce heart rate) 

It's Friday...and it's Funny!!

Ever felt this way? haha we hope so!!  Happy Friday!!

The Heat is On! Tips for exercising in the heat.

The temperature is rising and people are migrating outdoors for exercise and summer activity.  Keep in mind your body temp can actually rise when exercising in hot, humid conditions.  Children and older adults must be especially careful as their bodies do not regulate body temp as well, so they may not recognize when they are getting overheated. 

Here are some strategies to prevent heat related illnesses while doing outdoor activities:

1. Stay Hydrated – Drink water before, during and after exercise to keep up with the demands of the heat.  Large amount of sweat loss is not exactly good for you (although some perceive it as a sign of accomplishment) so make sure you at least replace what you lost during exercise.  How to know if you are dehydrated?  Monitor your urine.  If it is dark yellow, drink more and if your input of fluid doesn't equal output, drink more.
2.  Reduce Exercise Intensity – at least the first couple of times you are out in the heat.  Make sure your body can handle it before you increase intensity.
3. Watch heat and humidity levels – pay attention to heat index values that factor in the humidity and temperature.  The higher the humidity, the higher the risk for heat related illnesses.  Exercise early in the morning to best avoid this situation.
4. Clothing – Wear clothing that is light-weight, loose fitting, light colored and of a material that absorbs water (dri-fit by Nike is an example).  This allows the body to sweat and dissipate heat.
5. Rest – Know when to say NO to outdoor exercise.  Don’t be afraid to take a day off if mother nature doesn’t allow you to exercise outdoors or opt for an air-conditioned option.

Workout 166 - Accumulator!

Accumulator workouts are a fun way to accumulate lots of reps and sweat :) while keeping your heart rate up and strengthening muscles.  For best results, perform this workout 3 times this week on non-consecutive days (2 times is your minimum, but for max results 3 is best).

Equipment Needed:  Dumbbells

Warm-Up
1 min march or jog in place
1 min butt kicker run
1 min standing oblique twists
1 min kickbutt lunges
1 min lateral plank walk

Start with Round 1 and then repeat Round 1 and move on to Round 2.  Then repeat round 1, 2, and add round 3.  Continue in the same pattern to the bottom so for Round 9 you are completing all rounds consecutively.  Use modifications as needed.

Round 1 - 10 squat presses
Round 2 - 10 backward lunges (10 each side)
Round 3 - 10 speed skaters  (each side- over and back is one)
Round 4 - 10 step ups (10 each side)
Round 5 - 10 dips
Round 6 - 10 rolling planks (each side)
Round 7 - 10 side squats (10 each side)
Round 8 - 10 plank to push up
Round 9 - 10 star jumps - Finish like a superstar!!

Bring the heart rate down by walking around for 1-2 minutes followed by your favorite stretches to release the muscles.

It's Friday...and it's Funny!

We couldn't agree more!  Have a great weekend everyone.

Thursday Checkup!

Thursday check up, have you done this workout at least 1-2 times this week?  Our goal is 3, but at least 2 times will help with your "summer sculpt".  

Here's the workout again...

We are sculpting muscles this week!  Get your weights out (if you don't have any, you can substitute with things around the house, get creative!).  

Perform this workout 3 times this week on non-consecutive days.  

Materials needed:  weights

Warm up = 1 min each of the following:
Butt kicker jog

Standing Oblique Twists
Jumping Jacks
Kickbutt Lunges
Plank Walk

Complete the following circuits starting at 25 sec intervals, then repeat for 30 sec intervals, and finally 40 sec intervals.  During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on).  You may not feel like you need it in round 1, but by round 3 you'll be looking for them! 

Alternating DB Squats with press

Reclined twists (with weight or weighted object)

     Rest

Walkout Pushup

Alternating diagonal lunges

     Rest

Shuffle with medball (or weight)

Superman Plank

     Rest

Plank Rows

Squat Curls

      Rest and on to next 30 sec intervals, then 40

Workout 165 - Summer Sculpt!

We are sculpting muscles this week!  Get your weights out (if you don't have any, you can substitute with things around the house, get creative!).  

Perform this workout 3 times this week on non-consecutive days.  

Materials needed:  weights

Warm up = 1 min each of the following:
Butt kicker jog

Standing Oblique Twists
Jumping Jacks
Kickbutt Lunges
Plank Walk

Complete the following circuits starting at 25 sec intervals, then repeat for 30 sec intervals, and finally 40 sec intervals.  During the rest areas, only rest for 25, 30, or 40 secs (which ever round your are on).  You may not feel like you need it in round 1, but by round 3 you'll be looking for them! 

Alternating DB Squats with press

Reclined twists (with weight or weighted object)

     Rest

Walkout Pushup

Alternating diagonal lunges

     Rest

Shuffle with medball (or weight)

Superman Plank

     Rest

Plank Rows

Squat Curls

      Rest and on to next 30 sec intervals, then 40

It's Friday and it's Funny!

Ladder Workout

Make sure you do this week's workout at least twice!  Here it is again...


Isaac Newton once said "What goes up must come down".
You will know what I mean after completing the workouts this week!

You will need a set of dumbbells or weights if you have them for squat presses.

Warm Up:
30 sec march or jog in place
30 sec drop step squats
30 sec walkout pushup
30 sec standing oblique stretch
30 sec lunge with hip flexor stretch (pause lunge, push hip forward, and then lunge other leg to repeat)
repeat all again

Complete the following ladder without stopping:

1 burpee
2 star jumps
3 jumping lunges
4 squat presses
5 plank to pushup
4 squat presses
3 jumping lunges
2 star jumps
1 burpee

rest 30 secs then perform again repeatedly (including 30 sec breaks) for 10 minutes 

Then, move on to this ladder, this time just go up the ladder and then repeat from the bottom...

10 rolling planks (each side)
15 side plank dips (each side)
20 bicycle crunches
25 reclined knee ins
30 jumping jacks

Wednesday Wisdom - Ladies, Do Not Fear Weight Training!!

Men, you can learn from this post too!!










The above words may be hard to swallow for quite a few people.  For years, women have feared lifting weights and often opt for "easy street" thus missing out on some of the following benefits:
- Osteoporosis prevention
- Muscle strength (did you know you losing it as you age most notably starting in your 30s?  More rapidly if you aren't strength training)
- Reduce risk of injury, manage injuries and arthritis 
- Decrease body fat (YES!! Studies have found on average women gain 2 lbs of muscle and lose 3.5 lbs of fat.  Men, the results are even better for you!!)   
(Westcott, W., and R. Winett. Applying the ACSM guidelines. FMY Vol. 22.: 40-43, 2006)

When thinking about the weight management benefits of strength/resistance training we must remember that muscle is more compact than fat. When you first add muscle, you may feel "bulky" if you have not yet lost fat.  Be patient.  The combination of strength/resistance training, heart-pumping cardiovascular training (our workouts mix both!), and proper diet helps you decrease fat and in the long run you will become more lean and more defined.  I will use myself as an example.  When I was in college, I was the queen of cardio.  A decade later in my 30s, I am in much better physical shape, have more muscle tone, and weigh less (wear a smaller size) thanks to my dedication to strength training (at least 2-3 days a week).  My personal research tells me the secret combination of interval workouts combining cardiovascular and strength training (the workouts we give you), a balanced diet (broken up into small meals throughout the day-never making yourself feel "stuffed") and consistency of being dedicated to the above are the secret to the body composition you want to have.  Are there other factors?  Yes, but try the above before you give up and blame it on genetics, underlying medical conditions, etc.

In summary, ladies don't be afraid of weights!!  The pictures of women with freakishly large muscles with veins poking out spends hours in the gym, sometimes use steroids or other aids, and often torture their bodies with extremely strict diets.  Sounds like fun, doesn't it?!  The next time you strength train, do me a favor and try a weight that is challenging (not the cute 3lb pink dumbbells unless that is all you are ready for).  If you are sore, it's ok it will go away with time.

If you have any questions, feel free to email me or Sarah at fitfora6pack@gmail.com

Allison Krich, M.S.

Workout 164 - Ladder Workout

Isaac Newton once said "What goes up must come down".
You will know what I mean after completing the workouts this week!

You will need a set of dumbbells or weights if you have them for squat presses.

Warm Up:
30 sec march or jog in place
30 sec drop step squats
30 sec walkout pushup
30 sec standing oblique stretch
30 sec lunge with hip flexor stretch (pause lunge, push hip forward, and then lunge other leg to repeat)
repeat all again

Complete the following ladder without stopping:

1 burpee
2 star jumps
3 jumping lunges
4 squat presses
5 plank to pushup
4 squat presses
3 jumping lunges
2 star jumps
1 burpee

rest 30 secs then perform again repeatedly (including 30 sec breaks) for 10 minutes 

Then, move on to this ladder, this time just go up the ladder and then repeat from the bottom...

10 rolling planks (each side)
15 side plank dips (each side)
20 bicycle crunches
25 reclined knee ins
30 jumping jacks

It's Friday...and it's Funny!

Wednesday Wisdom

Swimsuit in 6 - Week 6 - Holiday Weekend Hangover Cure!

It's week 6, have you completed this workout 3 times a week for the last 5 weeks?  Hopefully you have and hopefully you are seeing some results.  Finish strong on this last week and we will have another summer workout for you next Monday for June!

P.S. we know bouncing back after a 3 day weekend is hard, but it's time to get back into the swing of things : ) 

Do Swimsuit in 6 exercises for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).  You can do it as a part of this workout or on the opposite days.  Your choice!

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

Ab Workout
When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast (finishing in style!)
30 sec Burpees / 30 secs march or jog recovery
repeat for 5 rounds


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

It's Friday...and it's Funny! And it's a Holiday Weekend!!

Lol I'm pretty sure a we all feel like this when doing certain yoga poses!  

What Do You Sweat For?

Swimsuit in 6 - Week 5 - Cardio Supplement Included

Chances are you might be debuting the swimsuit body this weekend (weather permitting).  That's why its important to keep working hard during week 5!

Do Swimsuit in 6 exercises for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).  You can do it as a part of this workout or on the opposite days.  Your choice!

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

Ab Workout
When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast
30 sec high knee run / 30 secs march or jog recovery
30 sec butt kicker run / 30 secs march or jog recovery
30 sec speed skaters / 30 secs march or jog recovery
30 sec alternating leg step ups / 30 secs march or jog recovery
rest 1 min and repeat 2-3 times


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

It's Friday!! And it's Funny!!

Hmmm...

Motivate It!!

Step forward today!!!

Swimsuit in 6 - Week 4 + Cardio Supplement

How are we doing?  Week 4 is here so with consistency you should be feeling:
 1.  like it's getting easier
 2.  you are experiencing progress


Do Swimsuit in 6 exercise for 3 days this week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).  There is a supplement cardio blast at the end for a "bonus" burn :).

Warm - Up
1 - 2 min march or jog
1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!

****Supplement****

Cardio Blast
30 secs shuffle with medball (or some weighted object)
30 secs jumping jacks
Repeat for 5 rounds without a break and then cool down


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

Friday Funny!!

Maxine always makes me laugh!

Motivation!

Swimsuit in 6 - Week 3 - Stay With It!!

It's week 3 of swimsuit in 6...how are we doing?  Remember, stick with it and you will see results!!  Men, this workout isn't just for the ladies!!

It's that time of year again...swimsuit season is rapidly approaching. (YIKES!)  We've put together 6 exercises to help you look great by the unofficial start of Summer.  We ask that you do these exercises 3 days a week on non-consecutive days (working the same muscles 2 days in a row gets you no where fast).

Commit to 3 days a week for 6 weeks with these exercises and you will see changes!!  We will add options in for you to do in addition to the main exercises in future weeks.  We will keep it simple as people adhere better to an exercise program when it is not overwhelming.

Don't be afraid of the pool this year...start working now!!  This workout is all body weight exercise so you can do it anywhere.

Warm - Up
1 - 2 min march or jog

1 min drop step squats
30 sec plank walk
30 sec x-men jumping jacks
1 min standing oblique twists

*Swimsuit in 6 Workout 
1 min Pushup with 1/2 burpee
1 min Diagonal lunges
1 min Rolling plank

Rest 1-2 minutes

1 min Backward lunge with jump (switch legs at 30 secs)
1 min Side plank dips (switch sides at 30 secs)
1 min Mountain climbers

Rest 1 - 2 minutes
Repeat the circuit again at least one more time (if ready for it,  do a total of 3 sets)

When finished with the circuit, finish your abs off by seeing how long you can front plank.  By the end of 6 weeks, we expect it to be minutes!!!


*Reminder, if you are just beginning an exercise program you may need to take the modifications in the videos and/or reduce interval duration to 30 secs and work your way up to 1 minute.

Friday Funny - 9 Exercises You Can Do With your Cat!

One of my students sent this to me and I had to pass it on.  I've heard of working out with your baby, but your cat? haha...mine cat is pretty big...this might be a good workout!!  Check it out on the following link for a Friday laugh.

http://cheezburger.com/64005

Wednesday Wisdom - Exercise your way out of that Plateaus!

Exercise and weight loss plateaus usually occur around 6 months of training or 6 months into weight loss (approximately).  If you want to get off the flat line, try some of these tips!

1.  First, try to determine the cause.  Have you changed just your eating habits, or just your exercise habits?  If so, try incorporating a change in both!

2.  Vary your routine.  Exercise is a stimulus and your body will adapt to it.  So change it up if you want to see more results!  Try something new...maybe something you've never done before.

3.  Increase intensity – most people underestimate how hard they are actually working out.  Interval training is a great way to "kick it up a notch".  Try short bursts of high intensity activity followed by short bursts of rest or low intensity activity.  You'll work harder, trust me!

4.  Change the order of exercise.  Do you always do the "same" routine, in the same order, every day/week.  Change up the order to confuse the body and relieve your mind of repetition.  

5.  Replace existing exercises with different/new ones!

6.  Vary reps and sets (depending on your goals).  Once again, the body gets used to repetition so change it up to change your body up.