Wednesday, July 31, 2013

20 min Sweat HIIT work out

The work out I promised you to get you to move your butt more!  

It is 20 minutes, you can do this! If you start to get tired, slow down and focus on doing the moves properly and the next time focus on improving.  This is your work out!  You only have to compare yourself to YOU!

20 MINUTE SWEAT HIIT WORKOUT


1:00 Jump Rope (substitute with Run/Jog if you’d like don’t have a jump rope)
:30 Side Lunges
:30 Squats
1:00 Run/Jog
:30 Burpees
:30 Front Lunges
1:00 Jumping Jacks
:30 Mountain Climbers
:30 Speed Skaters
1:00 Butt Kickers
:30 Lunge Kicks
:30 Squats
1:00 Run/Jog
:30 Side Lunges
:30 Push Ups

NOTES:
Each full round is 10 minutes.
Try not to take breaks between exercises (if possible).
Break for 2-3 minutes (or as needed) in between rounds.
Repeat 2x for a solid 20-minute workout!


If you are looking for more at home work outs or programs visit: http://beachbodycoach.com/jlgray22

Have a very fit day!

T25 Alpha Phase Ab Interval review

Today I did the Ab Interval in the Alpha phase of T25 and I did not nail it. It was not that it was hard, it was just hard being 6 months pregnant and trying to do the moves with a belly, that are not really for a pregnant belly.  There was one section I could not do at all because it was all on my belly. I decided to do squats and try to mimic the arm movements to at least keep my body moving. My calorie burn was way low for this one and I will need another work out to make up for it. I think if I did not have this pregnant belly then this work out would have been good and fairly easy. He incorporates core exercises and switches it up with cardio. It definitely was one of the easier videos and I still was able to do most of the moves though had to modify quite a bit as my core strength is lacking now that I have a baby who makes it hard for me to contract things. I will definitely have to remember to add an extra work out in on these days or skip it for something like the speed video until after the baby gets here.

Here is my video review from this morning: http://youtu.be/DfW7Hd4NorQ


If you would like more info contact me: jlaster22@gmail.com or http://beachbodycoach.com/jlgray22

Have a very fit day!

Sitting (aka desk jobs) are killing us

Once upon a time, we literally worked out butts off. We tended fields, we washed clothes by hand, we hung up clothes to dry, we made all our food from scratch, we cleaned the house ourselves (well most of us did) and we did not have tv.  Even when I was little we had very few channels on the tv, which helped us work our butts off. We spent hours outside playing and very little time sitting.  Now all we do is sit. We sit all day at work, we sit waiting for food to arrive, we sit in front of the tv, we sit in front of the computer, we sit a lot.  Sitting makes our butts big. Which make sense because if we are sitting that long, we need cushion.  So when I found this, I had to share......
Sitting-is-killing-you

So make sure you get up and move your body daily and start working your butt off!!!!  I will try to post another post later with a sample work out for you :D


Have a very fit day!

Tuesday, July 30, 2013

Healthy lifestyle sabotagers

Today I had  someone   2 someones in my office inspire today's blog. One is a food pusher. He gets joy out of feeding others, which is incredibly sweet and so annoying all at once. I tease him that he is sweet but evil (I will refrain from calling him exactly what I call him).   Sweet because he wants to make others happy through food, evil because it is always a food that you personally would not buy yourself and it takes every ounce of your being to not be tempted to take a bite, and if you do take a bite, not to eat the whole darn thing.  I am not really a sweets girl, I love bread and butter.  But there are a few sweets that I love and are very hard for me to resist and unfortunately for me, he knows what they are. The other person in the office, eggs him on to buy these things for me (and the office) not because they want them, but because they thinks it is funny. Sometimes I feel like both do this to sabotage the efforts of those of us who try really hard to be healthy. Right now it is even harder because I am pregnant and I am steadily gaining weight, even though I work out daily, and intense work outs at that, sometimes I choose the wrong foods because they are still fitting within calorie budget for the day. This is my issue and I own it. I know that sugar and I do not mix, the lower my sugar intake the better I look and feel. Instead of a milkshake I make a Shakeology concoction that makes me feel like I am being sinful, when I am really in taking over 70 natural ingredients that are super good for me.   So they have inspired me today to write about some common sabotagers for creating and  maintaining a healthy lifestyle.

People: There will always be people in your life who try to get you to "try this yummy cupcake", "just have one more glass of wine". "let's split dessert" etc. They each have their own reasons: some want to see you fail; some want a partner in crime; some think they are being nice; some are just down right mean and judgmental; some are negative people by nature and some are jealous they cannot do what you are doing. You have to learn to overcome their advances and stick with your plan (having a backup plan helps too).  In social settings this is easy, you can easily avoid those people. I know I did when I went through my year of not drinking alcohol. I totally avoided those who kept badgering me to have 'just one drink'. Sometimes I would scream,  'No the answer is no!' I even would go as far as to order a "tonic water and lime" and pretend I was drinking so they would just not even bring it up. With food it is harder, you cannot hide the fruit on your plate instead of the doughnut and if you are like me you do not even want the temptation of a doughnut being on your plate. Before my husband, I never had any food that woudl tempt me in the house. The only choices I gave myself were good ones, or ones that I had to bake (bread, cakes etc all had to be home made) now he keeps the house stocked with cookie cake, chips and more of things that I have had to learn to look at and be repulsed by (most days I win, some days I fail).  We have office potlucks and I eat at my desk so I am not tempted to eat the food I know I should not. You can always take the higher road and ignore their comments, or thank them for their backhanded complement or even call them out on being rude and not supportive, I ha e even threatened jokingly of course, to punch them in the face (i would not recommend the last one, it seems to egg these people on more, though picturing them when you are punching during your work out, makes your punch even harder!).  I have found over the past 4 years that I have surrounded myself with those who support me in my fitness journey and my healthy lifestyle and tend to shy away from those who do not.  Here is a link to with some suggestions to help you with  social sabotages.

Eating out: This one sounds silly but if you eat out with others who are not on the same lifestyle plan or with a group of people it is easier to go along with the group and eat things you would never order yourself (goes back up to "people" Last night I fell to this, I ate appetizers, fried appetizers, then my husband ordered onion rings, I cannot resist those, so I ate a few of those.  My saving grace was that I had previewed the menu and had already chose to make a healthy choice for actual dinner. So even though my choices for appetizers were not the best, I was able to control my calories with the meal I chose and still came under calorie budget for the day.  So if you have to eat out, preview the menu and make a decision before hunger sets in.  If you can, cook at home.  You can control your calories and you burn calories as you cook so it is a win win!

Focusing on the wrong things:  You focus on what is not working instead of focusing on what is. Instead of focusing on negative things, change your focus to the positive and help that flourish. Not seeing weight loss after a few weeks? That is okay, focus on what food you are eating and the types of work outs you are doing. The weight will come off once you master those things. Remember too few calories and you will not lose; weight lifting helps burn more calories as you are building more muscle and the scale lies, listen to your clothes. I also suggest taking pics every 30 days so you can SEE your results.

Sodas (even diet ones):  You should be drinking tons of water.   Water is good for you on many levels. Diet cokes, not so much, they actually are one of the worst drinks you can drink (all sodas really, they are empty calories, and the diet ones trick your body which also aids in you not losing weight). Plus they are loaded with sodium which is helping you retain water, which is causing you to hold on to water weight.   So drink water, add lemon, cucumber, mint, lime, whatever natural flavoring you need too to make it more enjoyable. I promise after awhile you will begin to love water and never go back to sodas.

Yourself: You can be one of your biggest sabotagers.  You know when you think you can eat that doughnut when no one is watching; you can skip that work out because "you will do it later" then later never comes; one night of binge drinking cannot hurt right? (here is a link to some white lies we tell ourselves)  You get the idea. You control your own destiny. To help with self sabotage, find a work out buddy, one you can share all your food, drinks and work outs for the day with. Someone who will not judge you if you get off course, but will help guide you back, someone who is  also working towards the same goals. My someone is my bestie K. She is AWESOME!! and always helps me stay on track and I do the same for her (I hope).  Also get a calorie tracker like loseit or myfitnesspal.  It will help you realize how many calories are in that doughnut or glass of wine. Keep sticky notes with motivational quotes, sleep in your exercise gear so you remember to work out before you do anything else. You are truly the master of your own destiny and you have final control over all the other sabotages that are out there.

If you need a buddy, email me jlaster22@gmail.com or find me on loseit (using that email). If you need work out plans, cleanse details or a yummy meal replacement, go to:
http://myshakeology.com/jlgray22
http://beachbodycoach.com/jlgray22
http://myultimatereset.com/jlgray22

I am happy to be your coach and help you become a better you!  I may not always win the sabotages in my life, but I always push through them and remember that tomorrow is a new day and a chance to start over.  If I can do this, you can too!


Have a very fit day!

How much is a pound of fat?

Muscle definitely is smaller than fat. But how much is a pound of fat?  Below is a fun chart to help you visualize a pound of fat!
 How-much-is-a-pound-of-fat_50fdbbdf35192
Make good choices!!


Have a very fit day!

T25 Alpha phase total body review

Today was tough. I modified quite a bit. My butt is sore and it has been 3 hours since my work out. Lots of squats and lunges and tons of push ups and planks.  The burnout round was only 5 mins long, but it was the last 5 mins of the work out, so you are already exhausted and then bam, you have to push through 5 more mins, This one is one I definitely have room for improvement on. I am trying to give myself some leeway, since I am 6 months pregnant and at my heaviest weight ever. I know it is baby related but the extra weight definitely makes the jumps harder to do. I am just glad I pushed through and finished even if I did have to modify.   Definitely do not be afraid to modify during T25. You will still get a good work out and it means you have tons of room for improvement, which is always nice!!

Here is my video of my review:  http://youtu.be/_HJtTABZQTA

If you would like more info contact me: jlaster22@gmail.com or http://beachbodycoach.com/jlgray22

Have a fit day!

Monday, July 29, 2013

T25 Alpha phase Speed review

I loved loved loved today's work out. Shaun T incorporated stretching into the work out, so you would do a fast speed move, them move to a stretch move, then the last ten minutes he had the burnout round. I could have kept going. I totally nailed today's workout. I did not have to do any of the modifications (since I am 6 months pregnant) which was nice.  Plus every move was fun and kept me energized. Great day 2!


Video of my review: http://youtu.be/k18p0XW4Pvw


**update  it is around 4pm  and one of my shins definitely is a little painful, so make sure you STRETCH!! before and after, at least your calves well. That will help with shin splints, since most of the exercises I have done so far have you up on your toes, and are working the calf muscles!

For more info go to: http://beachbodycoach.com/jlgray22 or email me jlaster22@gmail.com

Have a very fit day!

Ab exercises.... by request!

Here are some of the best ab exercises you can do. And, most of them require no special equipment.

1) Bicycle Exercise
Experts say this is the very best ab exercise you can do. It strengthens all the major stomach muscles. Lie on the floor on your back. Bring knees up and lift shoulder blades off the floor. Then move elbows toward the opposite knees in a bicycle motion. Remember not to pull on your neck as you do this exercise.


2) Captain’s Chair Leg Raises
This is also one of the best ab exercises. They are done on the Captain’s Chair machine at the gym. Your arms support your body so your stomach muscles do all the work as you raise and lower your legs slowly.

3) Crunches on an exercise ball
Crunches done on an exercise ball are more effective ab exercises than crunches done on the floor, because being on the ball means your abs must do all the work without the help of your legs.

4) Vertical Leg Crunch
In this crunch, you lie on the floor with legs up in the air, crossing your knees. Lift up off the floor, in a crunch, as though you’re trying to get your chest to your knees. This exercise works the rectus abdominus, which is the primary abdominal muscle and the obliques, too.

5) Reverse Crunch
The reverse crunch is a very small movement, but it is one of the best ab exercises because it works the rectus abdominus at the very bottom of the muscle, where it’s harder to work. Lie on the floor with hands on the floor. Bring knees to the chest until they’re at a 90 degree angle. Lift hips off the floor, as though you’re trying to bring your feet to the ceiling.

6) Long Arm Crunch
This is an ab exercise that is less commonly performed, but it's quite effective. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. This exercise works the upper part of your abs.

7) Vertical Leg Raise
This exercise is fairly common, but it is one of the best ab exercises you can do. Lie on your back and lift your legs into the air, with knees slightly bent and feet crossed at the ankles. Lift up as though you were trying to make your toes reach the ceiling.

8) Full Vertical Crunch
In this ab exercise, you'll put legs in the air just like in the reverse crunch. As you lift contract your legs up in that same motion, however, also lift shoulder blades off the floor.

9) The Plank
The plank is one of the greatest ab exercises ever, because it builds both muscles and endurance. Lie face down on the floor, with palms on the floor and weight resting on forearms. Push up off the floor, going on to toes and elbows. Hold the position for 20-60 seconds.

10) Abdominal Hold
To perform this ab exercise, sit on the edge of a sturdy chair with palms down, hands on the front edge of the chair, fingers pointing down. Raise your feet 2-4 inches off the floor, and then lift your butt off the chair. Hold the position for as long as you can.

Enjoy!




Have a very fit day!


Sunday, July 28, 2013

T25 alpha phase day one cardio review

If you follow me then you know I am 6 months pregnant but still working out continuously!  I recently bought T25 Shaun T.s new workout because I love love love him and love insanity but at the moment insanity is way too long for me. 

So alpha phase cardio which is day one was not exactly what I expected but still met my expectations.  It had no stretches within the 25 mins and no typical warm up yet it increased perfectly.  I had to modify a few moves or part of the moves then go back to the non modified version.  Had I turned the video off after he said goodbye instead of starting to stretch on my own I would have missed his 3 min cool down and stretch. I still added more stretches because I love stretching 

Here is a quick video I did after my work out before I went to drink some shakeology

You can learn more about the program or shakeology at 
Http://beachbodycoach.com/jlgray22 or 


I will continue posting about my t25 journey!

Have a very fit day!

Friday, July 26, 2013

Crossfit work out

Workout:

Complete all reps of one exercise before moving on:
50 Box Jumps
50 Jump Pull-Ups
50 Kettlebell Swings (16kg, or 18kg DumbBell)
50 Walking Lunges
50 Sit-Ups (feet supported, upper back not touching the floor)
50 Push Press (20kg)
50 Back Extensions
50 Squat Clean & Press (12kg Kettlebell or 14kg DumbBell)
50 Burpees (1 push-up in between each Burpee)
50 Double Unders (or 200 single skips/jump rope)


Wow!  Not for the weak of heart but never doubt that you too can do this!



Have a very fit day!

Getting fat to fit!

Reddits-guide-to-fitness

Have a very fit day

Choose your fave quote to choose your work out



 Final2

Have a very fit day!

Ask the trainer

I found this site that was super neat. You pick whether you are a male or female and click on the parts you want to focus on, and it gives you exercises.  Great to do in addtion to your normal work out.

www.askthetrainer.com/exercise-information




Have a very fit day!

Dumbbell exercises!

Hello, I  totally stole this post from this site:  www.sport-fitness-advisor.com/dumbellexercises.html
so go visit them for more info or more instructions, but I found it too good of an article not to share with you.


General Guidelines For Dumbbell Exercises

Dumbbell exercises are extremely safe when performed correctly. The following guidelines are not only for your safety, they are important to maintain the quality of the workout helping you achieve the results you set out to.

1. Complete a warm up
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.

2. Start with a light weight
Correct form is essential in order to avoid injury and get the most from these dumbbell exercises. Start with a low weight and only increase the resistance is proper technique can be maintained.

3. Use a spotter
Ideally you should have someone 'spot' each of the dumbbell exercises you perform. Spotting involves carefully watching the lifts and being ready to intervene should the lifter require help. This is particularly important when sets are completed to exhaustion or failure.

4. Avoid dropping dumbbells
It may be tempting to drop or throw the dumbbells to the floor once an exercise has been completed rather than lowering under control. However, whilst you are holding the weights your muscles are under considerable tension and suddenly dropping them will release this tension rapidly (like firing an elastic band) increasing the risk of muscle tears. Some dumbbell exercises permit relatively heavy weights to be used that are awkward to lower safely. In this a case spotter should assist the lifter.

5. Designing a program
The dumbbell exercises you select, the amount of weight you use and the number of sets and repetitions you complete depends on your training outcome. Dumbbell exercises can be used to develop maximal strength, strength endurance, explosive power or increased muscle mass. For sample weight training programs that focus on different elements of strength see the strength training section

You can now see animated diagrams for all these dumbbell exercises by clicking here...


Chest Dumbbell Exercises

Flat Dumbbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.

Incline Dumbbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbbell press as described above.

Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.
Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbbells back up without locking your elbows and repeat.

Lateral Raises
Most dumbbell exercises are superior to the machine equivalent. This one is no exception. Out of all the dumbbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbbells at your sides.
2. Bend you elbows slightly and raise the dumbbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.

Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbbell under control before you progress to a higher weight



Back Dumbbell Exercises

Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.

Trapezius Dumbbell Exercises

Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbbells against your thighs.
2. Keeping the weights close to your body, raise the dumbbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.

Hammer curls
1. Stand upright with a dumbbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facing each other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.

Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.

Concentration Curls
Some dumbbell exercises are difficult to describe on paper but easy when you see it. This is one of them (images for all dumbbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.



Triceps Dumbbell Exercises

Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be in front of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.

French Press
1. Lie flat on a bench with a dumbbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.

Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.

Leg Dumbbell Exercises

Half Squats
One of the best dumbbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.

Lunges
1. Holding a dumbbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.

Calf Dumbbell Exercises

Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.

Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.

Remember... you can get animated images
for all these dumbbell exercises by clicking here


If you would like a video weight lifting program please visit http://beachbodycoach.com/jlgray22, click on shop and look at Body Beast, Les Mills Pump or Chalean Extreme for 3 of my fave weight lifting programs!








Have a very fit day!


Thursday, July 25, 2013

Ab and Cardio work out

Here is an Urban Jungle  ab work out

This work out is designed to focus on your entire mid section as well as hitting others.  It also is a calorie burner, so you get abs and cardio in one


Warm Up

Warm up for about 5-10 minutes before beginning this.  Run in place, do jumping jacks , high knees, butt kicks or a combo of all!

Jungle Abs

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start in the full plank position (shoulders over wrists, butt down, core up); keep legs together as you hop your feet up to the 3 o’clock position. Hop your legs back to full plank, then over to the 9 o’clock position. Every time your legs go to the 3 o’clock position from the 9 o'clock position you've complete 1 rep -- complete 30 reps.
Make it harder: Keep your feet on a Frisbee if you're working out on a carpet, or a towel if you're on wood floors. Work same motions, but now slide your feet into the 3 and 9 o’clock positions.
Modification: Step instead of hop into the same positions if you have knee problems or want to slowly progress up to the hopping version of this exercise.

Twist and Punch

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start on your butt, with legs bent and heels planted on the floor. Lean back until you feel your core is engaged, while keeping the lower back in alignment with your neck. Twist to the right 90 degrees and punch with the left hand (keeping arm parallel to the ground) and then twist to your left side, punching with the right hand. Every time you punch out with the right arm it will count as one rep. Do 30 reps on each side.
Make it harder: Hold some sort of weight in your hand, like a 5-pound dumbbell, a can of soup or a bottle of water. Also, lift your heels off the floor and lean back farther.
Modification: Sit up more -- the more vertical your upper body the easier it is going to be.

Butt Burner

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start in a full plank. Bring your right knee to your chest then shoot your leg back and extend it up for a great glute burn. Don’t let it touch the ground as you continue this movement -- swinging your knee back through to your chest. This counts as 1 rep. Work 10 reps with one leg then switch to other side. Keep switching every 10 reps until you have done 30 reps on each side.
Make it harder: Use ankle weights or add a pushup in as your leg goes back and up.
Modification: Put your foot down in between reps so it’s not always up. You can also move from the floor to an incline placing your hands on a chair or bench so you are elevated slightly.

Standing Side Knee Crunches

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Stand up with the fingers pointing up, palms facing out and arms bent at 90 degrees. As your right knee goes out to the side, you crunch your body until your right elbow hits your right knee, and switch to your left side. This is a fast movement, so it’s like you are running in place with high knees out to the side. This will get your heart rate up and work the side crunches. Every time your right elbow touches your right knee we will count that as 1 rep -- complete 30 on each side.
Make it harder: Go faster or put small weights in your hands for a little extra resistance.
Modifications: Slow down and focus on the crunch.

Through Body Kicks

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start in a full plank. Lift right leg and bring the knee to the chest; twist the body slightly to the right as you extend your leg and kick through your body towards the left side (keep leg straight). Your leg should be perpendicular to your upper body and parallel to the floor. Return your leg back to full plank reversing the steps on the other side for 1 rep. Work 30 reps with a slow, deliberate and controlled movement.
Make it harder: Add in a pushup when both legs are back in full plank in the transition between sides.
Modification: Bend your leg so it’s not extending out all the way, i.e. extending your knee to one side and then the other instead of kicking. You can also move from the floor and elevate your upper body to a bench or chair.

Body Scissors

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Lay on your back with arms toward the ceiling and legs straight out at a 60-degree angle. Bring your right leg vertical as you lift your shoulders and core off the ground to touch your right foot with your left hand, twisting and working the obliques as you crunch. Lower the leg back down to 60 degrees (keeping both legs off the floor the entire time) and repeat with the left leg. Do 30 on each side.
Make it harder: The lower the legs go the harder this will be (past 60 degrees). You can also put small dumbbells in your hands and touch the weight to the foot.
Modification: Instead of the 60-degree angle, stay at 90 degrees and focus on just the crunching aspect as you alternate touching the feet with the opposite hand.

In/Outs to Floor Jacks

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start in a full plank. Jump in with your feet landing flat on the ground wider than your hands in a good deep squat position. Thrust back out to a full plank and then hop with your legs apart like a jumping jack but on the ground. Return your legs to standard full plank position and this will be 1 rep -- complete 30 reps.
Make it harder: Do this whole motion while keeping your feet on some small towels if on a wood floor or a Frisbee if on the carpet. This will force you to keep the core engaged even more!
Modification: Take out the jumping if you have issues with your knees or need to slow down a bit. You can step with your right foot towards your right hand, followed by the left foot towards left hand until in the deep squat position, stepping back to reverse the motion. You can step instead of hop for the jack portion of this exercise.

Bicycle Crunches

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start on your back and do standard bicycles with your legs. Reach your hands toward the ceiling and keep your shoulders off the ground. This engages the core while your legs are moving. Every time your right leg extends out we’ll count that as 1 rep; do a total of 30.
Make it harder: Use hands when reaching toward the ceiling. You can also hang from a set of bars if you have them and work your bicycles in the air. Modification: Take a breather by keeping your shoulders and head on the ground and just focus on the bicycles with your legs as you work the hip flexors (some people call them the lower abs).

Hip Raises

Ab Exercises to Get a Six Pack
URBAN JUNGLE
Start on your back. Straighten and raise your legs until they are at a 90-degree angle (perpendicular to your body) Keep your arms at your side with your head on the floor. Slowly lift the hips off the ground while keeping your legs at the 90-degree position without using your arms. Lower your hips back down slowly. This will count as 1 rep -- do 30 a total of 30.
Make it harder: You can put on ankle weights if you have them or add leg raises to the hip raise by lowering the legs to just above the floor and lifting them back up to 90 degrees followed by the above hip raise.
Modification: Use the arms to help lift the hips off the floor. Start small and do what you can until eventually you are able to get some serious air between the hips and the floor.
Cool down and stretch!

Have a very fit day!

Wednesday, July 24, 2013

Quotes for your fitness journey

Those who know me, know I love quotes. They help you remember that you have the potential to do anything you set your mind too.  They set you up to be in the right frame of mind and speak to your soul.
Positive thinking can go a long long ways, especially when working out. It is easy to let your mind slip to negative thoughts like "I cannot do this" when you can do it!.  If you replace "cannot" with "can" it is amazing how the body responds.

Quotes can help you in your fitness journey. Here are a few that help me.

Start with a plan: 

 “If you don’t know where you are going, you will probably end up somewhere else”
-Laurence J Peter

“Failing to plan is the plan to fail”
-Effie Jones

Get your mind right:


"It's more probable that your attitude, rather than your aptitude, will determine your altitude in life."

-Dan Zadra

 “Our life is what our thoughts make it”
-Marc Antonius

“The greatest discovery of my generation is that you can change your circumstances by changing your attitudes of mind”
-William James

“He who conquers others is strong, he who conquers himself is mighty”
-Lao Tsu

“That which holds the attention determines the action”
-William James

“Attitude is a little thing that makes a big difference”
-Winston Churchill

Believe in Yourself

“In every block of marble I see a statue as plain as though it stood before me, shaped and perfect in attitude and action. I have only to hew away the rough walls that imprison the lovely apparition to reveal it to the other eyes as mine see it.”
-Michelangelo


"If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call "failure" is not the falling down, but the staying down.
-Mary Pickford

Work your plan:

“The real risk is doing NOTHING”
-Denis Whitley

“We must sail sometimes with the wind and sometimes against it – but we must sail, and not drift, nor lie at anchor”
-Oliver Wendell Holmes

"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes short again and again, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause, who at best knows achievement and who at the worst if he fails at least fails while daring greatly so that his place shall never be with those cold and timid souls who know neither victory nor defeat."
-Theodore Roosevelt

Put these or ones that you love on sticky notes around your house or office to remind you that you are worth the effort!  If you have some faves you would like to add, please feel free to comment below!



Have a very fit day!

Tuesday, July 23, 2013

Why women should lift weights


Ever wonder why you plateau in your weight loss regimen, when you only do cardio and eat right?  Because those two things can only take you so far. Muscle burns more fat, even when you are sitting at your desk or sleeping. Some women can get the skinny look by doing cardio and/or watching what they eat, but they are the ones that do not look healthy, they look "too skinny".  I know this from experience. When I first started on my weight loss journey, eating healthy and cardio got me to a "too skinny" look. I found a video program that incorporated hand weights into the interval training and wow at how my body transformed from too skinny to a toned skinny, I lost inches yet look more healthy. I found that I got sleek and toned and not bulked up like I thought I would. It was a pleasant surprise!

Some things lifting weights will do for you:

Burns Calories and speeds up your metabolism -  and honestly who doesn't want that?  this means you are burning calories hours after your work out.  Sure you may burn more calories during your 1-hour cardio class than you would lifting weights for an hour (for those of us like me who keep track of that), but  weight training burns an average of 100 more calories during the 24 hours after their training session ended.  Also remember, 1 lb of muscle burns about 30 calories a day just to sustain itself.  Add up all your muscle weight and that is a lot of calories burned!

You will tone up - while cardio melts away the fat, weights sculpt your body to make you looks extra sexy in all the right places!

Helps prevent some diseases like diabetes and heart disease and lowers blood pressure - Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries. Strength training lowers blood pressure for 10 to 12 hours after each session, which gives your heart a break

You will fit in your skinny clothes - 1 lb of fat takes up a lot more room then 1 lb of muscle, so remember the scale lies, your clothes do not. Lifting makes you leaner which means your clothes fit better.   Plus it helps you lose that pesky belly fat!

Makes your bones strong - Lifting weights can help counteract age-related bone loss and improves your balance, which will make you less likely to fall and break a bone!  Win win

Strength building - your endurance increases as you lift weights, you are able to run longer, bike longer, do longer cardio classes.

You can do it anywhere and even without actual weights - No hand weights at home, no problem. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. Also the use of plyometrics moves (think squat jumps and burpees) not only builds muscle but burns tons of calories.  This is why Insanity, P90x, T25 and Tony Hortons 10 minute trainer work so well, they combine cardio with your own bodyweight to sculp an amazing body

You will feel empowered!  I love love love the feeling I get after lifting weights.  It is as good as the high I get from a good cardio session.  Maybe that is why I am addicted to Insanity (it is my all inclusive work out). You feel like you could take on the world!  It is a great feeling!.

So I leave you with this fun image, which is very true. You have to WORK really hard to bulk up like the girl on the left.   The girl on the right, is more of what you will see. I know I do.


http://iammattman.files.wordpress.com/2012/12/why-women-should-lift-copy.jpg?w=614

Have a very fit day!

Monday, July 22, 2013

Turning your normal Cardio work out into a High Intensity Interval Training work out

You can turn almost any cardio work out into a high intensity interval training work out. You can do this work out on any cardio machine (set to manual mode) or with any outdoor activity such as walking, running or cycling. This workout is best for intermediate or advanced exercisers looking for more bang for your time.

High intensity interval training (HIIT)  helps  to build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. Which is great for weight loss and getting you into great shape. I love these work outs because  you will see an over all increase in lung capacity and endurance. 

Keep in mind that the springs  for 30 seconds should be an all-out effort and  is meant to be challenging.  I  usually find it hard to breath at the end of the 30 seconds. But go all out because you have 4.5 mins  to recover. 

Do not do this work out every day, skip days and do a weight work out in between your HIIT training work outs, with some light cardio to keep your body guessing. Plus more muscle burns more fat and makes you nice and lean.

Here is a guide to your perceived exertion

Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead


Have fun with this and enjoy the sweat and burn!


TimeIntensity/SpeedPerceived Exertion
5 min.Warm up at an easy-moderate pace4-5
5 min.Baseline: Increase speed gradually to a comfortable, moderate pace  5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minCool down at an easy pace3-4
Total :30 Minutes

For more on Interval training go to this site: primermagazine.com/2008/learn/burn-450-percent-more-fat-in-half-the-time-with-interval-training

Have a very fit day!!


Friday, July 19, 2013

Pushing through

This morning I decided to do a quick video documenting how I was feeling after an intense work out. It is my first video and my iphone is too full so, it kinda cut off mid thought but, you can get the gist of my meaning.  I was wrong and am actually 6 months preggo!  

Just know you can push through any work out if you set your mind to it. You are stronger than you realize and your body can be pushed to do amazing things! You just have to push through! You have the power!



If you are looking for new fitness programs or exercises, cruise this blog or go to http://beachbodycoach.com/jlgray22 and click on shop and search fitness programs.  Feel free to message me with questions or guidance. I am happy to help!

 I am always here if you need motivation or support! Never forget that!

Have a very fit day

Thursday, July 18, 2013

You can change!






Did you know that working out is a stress reliever? It is the one thing that keeps me sane and releases my stress. I am like a new person after I work out. 

When you track calories you realize how much you are inputting vs how much you really need. I was inputting double what I needed before counting calories. I had no idea that eating out twice a day would totally blow my calorie budget until I found loseit.  Once I started counting calories, which loseit made so easy to do, I was amazed at how much more I was eating and how much less I could eat a day and be satisfied. I stopped eating until I was full and only ate my portion that I had laid out before I ate (no seconds for me).  Counting calories is half the battle.  The calories you do input need to be good calories.   Just because 5 doughnuts  or sodas fit in your calorie budget, doesn't mean those are the calories you should choose.  Think about the food and what it can do for your body before you ingest it. If you must have a doughnut/soda, try splitting one with someone else and eating your portion slowly, so that you savor it and do not want more. 

You can change your lifestyle. You just have to make the changes. Only YOU can do it!  I'm here to help you in your journey and happy to do so, but it is YOU that has to do the work, I can only help guide you!  

Feel free to contact me jlaster22@gmail.com (you can add me on Loseit with that email as well) , Fitness with Jamie on FaceBook  or visit my BeachBody page for some great work outs or other fitness solutions. I am happy to help you! 

Have a very fit day!

Wednesday, July 17, 2013

Mind Over Matter


Working out truly is mind over matter. Very few people wake up and think, " I want to work out."  Most people wake up and think of excuses on why they do not have to work out. I live with one of those.  He can always find an excuse not to work out. I am the opposite, I have to really look hard to find an excuse to miss a work out.  REALLY hard. 

Take Monday  for example, I woke up early in the morning with a bad migraine. I got little sleep. When I woke up, just getting out of bed made me dizzy. Now I cannot remember the last day I took a true no work out day. So I decided, since I am 5 months preggo, that maybe this was my body's way of saying, "sleep" So I slept in, knowing I had dinner plans and would not be able to workout. Well the migraine got worse as the day progressed. I came home early from work, took a nap.  My husbands call woke me up and which point I could not go back to sleep, my dinner plans were canceled and I had 40 mins until my husband would be home.  So what did I do?  Go back to sleep?  No, I did yoga. It was a pregnancy yoga I have called Yoga Booty Ballet for Pregnancy. I am so thankful i did it, as it alleviated my head trauma long enough for me to be able to eat, shower and go back to sleep. Even on my days where i let myself have the day off, I still tend to work in a work out. For me it is a daily part of life. It is like breathing. Even if I do something easy like yoga or go for a walk, I am still moving my body and releasing stress. 

For me it truly is mind over matter: 
I have the choice to decide to work out or skip my work out. 
I have the choice to eat fruit of french fries. 
I have the choice to tell myself even though I am seeing no progress at the moment with my ever expanding belly that me working out is good for me and the baby.
I have the choice to choose to smile through my work out or be grumpy through it. 
I have the choice to  wake up every day thankful I am able to work out instead of dreading my work out. 
I have the choice to have fun working out instead of feeling like it is a chore. 

I could keep going but you get my drift. Write down your choices and each day strive to choose the best option for you. If you pick those french fries one day, get up and do 15 mins extra cardio the next day (or that evening). I will not lie, I had two bowls of ice cream yesterday and pizza. It all fit in my calorie budget, though it was not the best choice I could have made. This morning I got up and did Les Mills Combat for an hour with weighted gloves. I worked off that ice cream and then some! 

The point is, be accountable to yourself. You are the only person you need to be accountable too. If you need an extra push, feel free to email me and I am happy to be your exercise buddy.   I love mine. She lives in Maryland but every day, we discuss our food and exercise routines, which holds me accountable. Find what motivates you and each day strive to do a little more. If you have a set back, that is okay, just put on your shoes and start over the next day. That is the best thing about fitness. It is okay if you relapse, the only thing that matters is that you try again. The only time you fail is when you give up and stop trying. 

Also take pics along your fitness journey.  The scale lies to you when you are gaining muscle, taking pics helps you see how far you have come. You will be amazed at your results as long as you do not stop trying. Remember,   it is not a matter of if you will reach your goal, it is only a matter of when.  "When" will come eventually as long as you do not stop trying.  

Have a very fit day!


Tuesday, July 16, 2013

Kettlebells

I think I have done a post of this before but I love kettlebell workouts. Most can be done with substituting a dumbbell (though not ideal) but you will not regret purchasing one and the kettlebell really works wayyyy better than the dumbbell for the exercises that are designed for kettlebells.  Kettlebells offer you the ability to target almost every aspect of fitness from endurance, strength, balance cardio and agility.  Plus you have to pay attention to make sure you do not hit yourself or let go of the kettlebell (you laugh but I have done both).  I started out doing Jullian Michael's Kettlebell work outs, which was how I fell in love with them,  but have since moved on to others (listed below) which seem to be way better.  I  love them because they are under 30 mins, get my heart rate going and build my muscles.

To properly use a kettlebells you should hold the kettlebell in either one or both of your hands (depending on the move) doing a variety of  exercises that include swings, presses and pulling exercises, some  may require you to switch the kettlebell from hand to hand which requires you to use your core muscles in a new and different way than regular dumbbells.  Kettlebell work outs are high calorie burners as well.    I have so much fun when I am doing these exercises I hardly notice how hard I am working.  The next day muscles I did not know I had are slightly sore, which makes me happy!


Some kettlebell exercises can be found at the following links:

Have a very fit day!

Monday, July 15, 2013

At home body weight exercises

I will preface this with, do not hate me when you do this. If you are just beginning working out, do what you can and increase each time you work out, and make sure you stretch really really good!  In the beginning these will be a little difficult, but if you keep it up, you will be amazed at your progress and how much easier these get.

8 Bodyweight Exercises for Any Dorm Room

1. High Knees

Targets: Quads, glutes, calves, shins (anterior tibialis), hip flexors, ups that heart rate

How to:  Run in place, bringing the knees above hip level (or higher).  Keep your hands in front of you at hip level, palms down, and try and slap ’em with your knees to get the most out of this one. Or, pump your arms like a sprinter, elbows at 90 degree angles, and pump those arms fast. (Your legs will always go as fast as your arms go!) Land on the balls of your feet (not your heels) for 10-second bursts, working up to 30-second sprints. Aim for 3-5 sets with 20 seconds of rest in between.

2. Butt Kicks

Targets: Hamstrings, quads, glutes, calves, shins (tibialis), and  ups the heart rate

How to: Keep running in place, but this time kick your heels to your butt with each stride. Go as fast as you can for 3-5 rounds of 20-30 second bursts, 20 seconds of rest between each.

3. Jump Squats

Targets: Quads, glutes, calves, shins (anterior tibialis)

How to:  Stand with your feet hip-width apart, toes pointing forward. Sit back into a squat then drive your whole body up through your heels, shifting your weight onto the balls of your feet as you lift off. Be sure to land on the balls of your feet and immediately bend the knees into a full squat. Aim for three sets of 10-15 reps. I hold my hands out hip level and make sure I hit my hands to my knees

4. T Push-Ups

Targets: Chest, triceps, shoulders, core, lats, abductors, abductors

How to:  Place the hands slightly wider than the shoulders and lower yourself down, tucking your elbows to your sides. Keep your chin from jutting forward (your chest should graze the floor first — not your head, hips, or anything else). (Draw your shoulder blades in and down the back to protect your rotator cuffs.) As you push up (keep that back straight!), shift your weight to your right side, lift your left arm off the floor, and rotate your torso to face the wall. Inhale here. On the exhale, carefully rotate the torso towards the floor, catching your weight with a slightly bent left arm. Lower down. Push up and, this time, balance on your left side, lift your right arm and rotate your torso towards the opposite wall. That’s one. Shoot for three sets of 7-10 reps. Modification: Can’t support your full body weight? Stick to the standard push-up but do ‘em with your knees on the floor.

5. Mountain Climbers

Targets: Chest, shoulders, triceps, core, hip flexors, hamstrings, quads

How to: Remember high knees from exercise #1? This is the same, but face down in the push-up position. Start by hiking your left knee towards the chest. Then quickly get that leg back and pop your right knee up to the chest. Go as fast as you can for 3-5 sets of 30-second bursts.  As tempting as it may be, don’t bounce your booty into the air — keep as close to a straight arm plank as possible. And if that isn’t hard enough, make sure you only ever have one foot on the ground at a time (so that “high” leg isn’t tapping down and bouncing).

6. Down-Dog to Up-Dog

Targets: Shoulders, arms, shoulders, back, shoulders, and core

How to: Move into downward facing dog — hands pushing into the floor, torso straight, butt in the air, balls of the feet on the ground, heels driving down. Shift your weight forward so you’re in a push-up position. Lower down, place your knees on the floor, then shift to the tops of your feet as you push through to upward facing dog, arching your spine. Tilt the pelvis forward to protect the back. Inhale, exhale. On the next inhalation, lift the hips up and back to where you began. Repeat 5-10 times through, at your own pace.

7. Leg Lifts

Targets: Hip flexors, abdominals, obliques

How to: Lie down on the floor. Press your lower back against the ground. Put your hands under your butt or beside your hips. From here, lift your legs straight up to a 90 degree angle, then lower back down until they hover just above the floor without touching. Aim for three sets of 10 to 15 reps. Modification: Assume the same position and motion, but carry it all out with bent knees, toes tapping the floor on each rep. Feeling discomfort in the low back? With a stable core, try alternating legs instead.

8. Supermans

Targets: Low back, lats, shoulders

How to: Simply roll onto the belly, and reach your arms above your head, keeping the legs straight. Lift your right arm and left leg at the same time, squeeze your glutes and low back muscles, then lower each and lift your left arm and right leg. That’s one. Shoot for three sets of 10- 15 reps.

For heath  tips or more exercises go to: http://greatist.com/

Have a very fit day!

Thursday, July 11, 2013

Strong Sexy Arms

Do 10-15  of each of these every other day. If you can increase the #  of reps or the amount of weight you use, then do it!  Push yourself so you see results!  Do not forget to eat clean!!

Have a very fit day!

Fitness Myths Busted

Sorry this is SOOOO large, if I decreased the size you cannot read it!
5fitnessmythsbusted_50119ae98d6fc
Have a very fit day!

Wednesday, July 10, 2013

Complete Guide to Calories

When trying to get fit, exercise is half your battle the other half and sometimes more than half comes in the kitchen when you make food choices. Tracking your food helps TREMENDOUSLY! Anytime that I stop tracking, I always gain because I am not accountable to myself. Tracking makes you accountable to yourself and that is the only person you need to be accountable too. Below is a really good guide to calories.

The Complete Guide to Calories

Remember if you are  in taking too few calories your body goes into starvation mode so make sure you are eating enough.  I suggest tracking yourself for a week and see how many calories you are in-taking then cut it by 500, as you are probably in-taking WAYYY more than you realize.

Have a very fit day.