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