Wednesday, November 20, 2013

How fit are you?

If you are like me you may wonder from time to time, "Is this work out regimen really working?"

An easy way to test this is to do a  few Burpees. This exercise provides the short bursts the body needs to build endurance. See how many you can do before your lungs,. legs and core start burning. That number will help you determine your level of conditioning.


From a standing position
Squat down and place your hands on the floor
 Now shoot your legs straight behind you, as if you were about to perform a pushup or plank
Quickly  come back up and jump as high as you can with arms reaching overhead.
That's one
Now repeat


Get a stopwatch and time yourself. Perform as many burpees as you can in one minute.


You performed…

15 or fewer burpees = Uh... you are not so in shape.. sorry!
Around 25 = You are average!
Around 35 = Better!
45 or more = ROCK STAR!

Didn't score as well as you'd like on your burpee test? That is okay you have room for improvement.

Get a stopwatch and perform burpees as fast as you can for 20 seconds, and then rest 10 seconds. That's one interval. Repeat this process for eight total intervals, which should take four total minutes. If you want to perform these on the same day as a weight-training workout, do them afterward.

Week 1: Perform eight intervals in four minutes.

Week 2: Perform 16 in eight minutes.

Week 3: Now we'll change the length of the intervals. Perform burpees for 30 seconds and then rest 15. Continue for eight intervals in six minutes.

Week 4: Perform  the new intervals (16 intervals in 12 minutes).

Week 5: Take the burpee test and see how you've improved.

Bet you did better!

Have a fit day!

Toned arms anyone?

I love toned arms. If I do not lift weights, my arms tend to,  well look it.  Not only do I feel  and look better with toned arms, but I feel more powerful as well. Toned arms make tank tops and nice dresses look extra sexy!  Plus all you need is a few dumbells at home. I have a 3lb, and a 9 lb that I switch back and forth with. (working on getting more variety). You can always squeeze the muscles as you are doing the exercises for extra resistance if your weights are too light.

Here are some exercises you can do at home to have nice arms. If you start now, you will have nice arms by those Christmas parties!

Beginners: Try to do 2 sets of 8 reps for each exercise.

Intermediate: 3 sets of 10 reps for each exercise.

Advanced: 4 sets of 10 reps for each exercise.

After each exercise, take 20-30 seconds rest to help your muscles to recover

Front raise
Hold a pair of dumbbells in front of your thighs.
Keeping a slight bend in the elbow, raise both dumbbells up in front of your to shoulder height.

Alternating bicep curl
Hold a pair of dumbbells by your sides.
Keeping your upper arm close  and in front of your body, curl one dumbbell up to your shoulder.
As you lower, do the same with the other arm.
Repeat this fluidly.
TIP: If you’re a beginner, start by using 1 lb weights or no weights and just squeeze at the top.

Shoulder press
Hold a set of dumbbells with palms facing you at shoulder height.
Push up to the ceiling as you rotate your palms to face away from you.
Lower and repeat.

Lateral raise
Hold a pair of dumbbells by your sides.
Keeping arms slightly bent at the elbow, raise the dumbbells up and out to shoulder height.
Lower and repeat.

Lying Extension
Lying on your back. Hold a pair of dumbbells with your arms bent behind your ears
Keeping your arms still, extend the dumbbells towards the ceiling.
Lower and repeat.

Have a very fit day

Saturday, November 16, 2013


I just finished my workout I am currently 40 weeks and 2 days pregnant. I finished my Les Mills Combat and Yoga Booty ballet baby on the way. Afterwards I sit on the couch and turn on the tv to catch my breath and alas 'Property Brothers' is on and it's the beginning my fave part.  As I sit here Waiting for his designs, a commercial comes on.  Not just one but a bunch.  I am a DVR girl. No time wasted while watching my shows.  So as i sit here watching nothingness.  It made me think of those who do this daily, yet claim they "have no time to work out" ummm yes you do, it is staring its nothingness in your face, seriously, in your face!  

Why not get up and work out?  I am sure I have written previous post(s) on this, but this is such a great way to work out and have tv.  During commericals, get up and do something. Make it fun, choose an exercise for a type of commercial. Write it down before you sit down and get the family or roommates involved.

Anything car related: burpees
Romance related: squats
Medical related: push-ups
Insurance related: sit-ups
Sports related: plank
TV show preview: jumping jacks

See where I am going with this??  Mix it up each night and keep track of the time you work out, if you have a stop watch.  You will be shocked at the amount of time you spent working out while watching tv.  If you do it with others you will get some laughs, good memories, along with the exercise! 

Start today!!!

Have a very fit day!


Friday, November 15, 2013

Lose Weight: Fat Burning Yoga Workout

Lose Weight: Fat Burning Yoga Workout

Lose belly fat with these fat burning yoga exercises

You contort into all kinds of wacky positions wriggling into those skinny jeans. Bend and twist on a regular basis and that might not be necessary. An active sequence of yoga flows — a form called vinyasa—burns more than 450 calories an hour, according to Sara Ivanhoe, host of 20 Minute Yoga Makeover: Weight Loss. With these yoga postures, weight loss is easier than ever.
These two flows provide a total-body workout. Repeat each one 5 to 10 times.

MOVE 1 Backbend

Stand with your feet hip-width apart. Lace your fingers behind you (palms facing up). Inhaling, bend from your upper back, lift your chest, and press your shoulders down.

MOVE 2 Forward Bend

Soften your knees and bend forward as you exhale, letting your torso hang in front of your thighs. Keeping your arms straight and fingers locked together, lift them up and over your head (ultimately reaching toward the floor in front of your feet).

MOVE 3 Chair

Inhale and bend your knees into a squat. Unlock and straighten your fingers, then separate your arms. When your thighs are nearly parallel to the floor, move your arms toward your ears. Keep your weight on your heels. Inhale, stand up, and lower your arms to your sides. Exhale.

MOVE 4 Downward-Facing Dog

Get on all fours, lift your hips, and straighten your arms and legs.

MOVE 5 Plank

Inhale as you shift forward into the top of a pushup position with your arms straight. Exhale, bend your elbows (keep them pointing back and hugging your body), and lower your body until your chest is on the ground.

MOVE 6 Cobra

Uncurl your toes so the tops of your feet are touching the ground and press your tailbone down. Hug your elbows in as you inhale, straighten your arms (keep a slight bend), and lift your chest off the ground. Exhale as you gently release your body back to the ground. Inhale, curl your toes under, and press your hips up and back into downward-facing dog. Exhale.

Thursday, November 14, 2013

Zombie Inspired Work outs

If Zombies decide to attack, you need to be ready and in shape. Otherwise someone may trip you so they can get away.  You do not want that to happen, nor do you want to get out of shape when you cannot work out daily, though you should keep up your energy if Zombies do attack.

Here are some work outs you can do to practice, some you can even do if they do attack:

Burpees - yes I know, you hate these. Think about it, you should be able to do at least 100 of these, do them in sets of 10, but 100 shouldn't be so bad for you to do on a regular basis.  Why do you ask? Well it teaches you to be limber and agile. Plus you can do them in tight spaces.

Running, specially sprinting - try short sprints, like 4 blocks or 400 meters. Repeat 8 times.  This way you know you can run quickly until you find somewhere to duck behind.  Because let's face it, most of us cannot run forever.

Walking fast - you should be able to speedwalk fast for 3-6 miles. Go for an hour hike in your neighborhood or in the woods, for extra resistance fill up a backpack with supplies you would have looted or brought with you. Do this at least 3 times a week to be at your peak performance.

Climbing - You are going to need to climb in order to get up into playhouses, buildings with a rope etc. Hard to do?  It is for me, start small, climb as far above the ground  as you can then lower yourself back down again. Ideally you will eventually be able to do two 20 foot rope climbs with only your hands (not using your feet) consecutively. Work on it, it’s a great upper body exercise.

Pull ups - Go to a playground, they have these ( as well as ropes and poles you can climb) try to pull yourself up as many times as possible and increase each time you do these. It is important to be able to lift yourself up quickly if zombies are pulling out you.

Using an axe or sledgehammer - what better way to kill a zombie then beating them in the head with an axe or sledgehammer. Most are pretty heavy and as you are practicing, if you use an axe, then you can cut a bunch of fire wood and be ready to stay warm as well if the zombies attack.

Plyometrics -, squats, jumping on boxes, jumping side to side, tuck jumps, all not only work your heart rate but will help when you need to get away from zombies by jumping on top of things, dashing in between them, ducking under them, jumping over them. Shaun T. uses lots of these in Insanity or T25

Sword fighting - This tones you, plus gets you ready to chop off heads, though this one may be a bit more difficult to do. You may have to practice with sticks :D

Push ups - being able to push up your body weight is important in tough situations especially if you have to hold the position in a plank for a bit. Try starting by doing 5 each day and work your way up.

No matter how you train, just make sure you train. Start small and move up. Even one exercise is better than sitting on the couch doing nothing.

Here is a sample work out to help you along your way!

Stay safe and have a very fit day!

Monday, November 11, 2013

Exercise during pregnancy

Those who know me or follow me on Facebook or this blog know how much I have worked out even being pregnant. I am due in 4 days and still did Les Mills Combat 30 min Kick starter this morning with weighted gloves. I found it important to work out not only for me and my sanity but for my little one. I can almost guarantee my weight would be much much higher than it is as of now. Honestly I still gained WAYYY more than I ever expected too. Not sure where it is but it is a lot. I do not look it, but I am definitely heavier than I had ever expected to become while pregnant. I feel like me exercising has me ready for the delivery of my child, it definitely has helped him sleep at night while I sleep (which is one thing they say happens if moms work out) and now I see that it boosts his brain activity as well!  I always said I was teaching him to be an athlete but I had no idea that I also was helping his brain activity.  Was it hard to work out some mornings?  Sure, especially the first trimester. I was so tired, but I made myself get up and work out, and by doing so it gave me energy to get through most of the day. My work out was done before the nausea set in and I was able to continue my high intensity work outs that I had been doing pre-pregnancy because I NEVER stopped. Had I stopped, I may not have been able to do them during the 2nd and 3rd trimesters when I did feel amazing. Now when I hit the 3rd trimester I had to make some adjustments for my belly. I could not do as much jumping, and had to back off the cardio a tad to keep my heart rate from getting too high. As with Insanity, T25, Les Mills Combat and especially running, my heart rate would get up over 170. I tried to keep it under 160 if possible and honestly found I was able to keep it around `150-155 with just a peak of going higher, which was all okay-ed by my doctor. Since I was used to my heart rate being that high, I was still able to breath fine, so nothing effected the baby.

So my morale of this blog post is work out before you get pregnant, keep it up, do not stop once you become pregnant and know that you are doing good stuff for not only you but your baby too!  Take it from me, 39 weeks and 4 days pregnant and still rocking the work outs!  It can be done! You just have to want to do it! Here are some first trimester work out tips:

By Shazia Mehmood Siddique, M.D.
For women who are pregnant, as little as 20 minutes of exercise three times per week can advance a newborn's brain activity, according to a new study.
Researchers at the University of Montreal presented these findings at the Neuroscience 2013 conference in San Diego on Sunday, providing moms-to-be with even more reasons to make exercise a priority.
In their study, the researchers randomly assigned 60 women to two groups: women who were provided with an exercise regimen, and those who were not. The women kept daily logs of exercise, and pedometers and accelerometers allowed researchers to keep track of the women's level of activity. Once the babies were born, the researchers recorded their brain activity levels at 8 to 12 days of life. They found that the babies of mothers who exercised had brains that were more fully developed.
Current recommendations by the American College of Obstetrics and Gynecologists urge moderate exercise, about 30 minutes almost daily, during pregnancy. The guidelines are based on findings that moderate exercise can improve back aches, prevent pregnancy-associated diabetes and improve sleep.
This paper is the first of its kind to study the impact of exercise on the newborn, said study researcher Élise Labonté-LeMoyne of the University of Montreal.
"We measured directly the brain activity," Labonté-LeMoyne said. "So it's not a behavioral test or neuropsychologic test, it's really specifically the brain that we were looking at." She added that the measurement of electrical brain activity is "the most indicative way to measure a newborn's cognitive status."
Women's health experts not involved with the research said it provides yet another important reason for pregnant women to stay active.
"We know that aerobic exercise has an immediate result of increasing mitochondrial activity in the brain, but this study shows that this effect may in fact 'cross the placenta' and benefit the fetal brain as well," said ABC News senior medical contributor Dr. Jennifer Ashton, who is also a board-certified obstetrician and gynecologist. "More studies with larger numbers are needed and we also need to follow these fetuses through early life to see if these effects result in higher aptitude or accelerated development down the road."
"This is yet another study showing the importance of staying active in pregnancy," said ABC News medical contributor Dr. Jacques Moritz, a board-certified ObGyn at St. Luke's-Roosevelt Hospital in New York. "And now another reason to exercise would be possibly to even make your baby smarter."
Doctor's Take:
In decades past, the conventional wisdom has been that resting during pregnancy was important for the baby's safety. This, unfortunately, is a misconception that is occasionally still seen today. Now, however, we know that regular exercise can be beneficial to women's health in various ways - including improvements in mood and energy during pregnancy. With this new study, there is even stronger incentive to exercise for your baby's health, too.
Before engaging in strenuous physical activity during pregnancy, or if you have a complicated pregnancy, talk to your doctor first. But setting daily goals for 30 minutes of exercise is an important and great start to your pregnancy and to your baby's life.

Check me out at Beachbody or Facebook!

Have a very fit day!

Thursday, November 7, 2013

Cardio work out

Cardio work out from

The Leg Matrix

Do 1 set of each exercise without resting, and keep track of the time it takes you to complete the circuit. Rest for double that time, and then repeat the circuit. When you can finish the first circuit in 90 seconds, skip the rest period.

1. Bodyweight squat: 24 reps
2. Bodyweight alternating lunge: 12 each leg
3. Bodyweight split jump: 24 each leg
4. Bodyweight jump squat: 12 reps. (For instructions, seesquat series on the next page.)

Squat Series

Repeat the series twice without any rest, for a total of 3 rounds.
1. Bodyweight jump squat: Lower your body until your thighs parallel the floor. Then jump as high as you can. Repeat for 20 seconds.
2. Bodyweight squat: Do as many reps as you can in 20 seconds.
3. Isometric squat: Lower your body until your thighs parallel the floor, and pause. Hold the position 30 seconds. (Not enough work? Try the Ultimate Lower Body Workout.)

Countdowns (Choose Option 1 or 2)
Alternate between the two exercises without resting. For your first round, do 10 repetitions of each exercise. For your second round, do 9 reps. Then do 8 reps for your third round, and so on. Go as low as you can, or until you reach zero. Each week, raise your starting rep count by 1--so if you did reach zero, you'll start with 11 repetitions for the second week.
Option 1
1. Single-arm dumbbell swing: Using an overhand grip, hold a dumbbell at arm's length in front of your waist. Bend at your hips and knees and lower your torso until it's at a 45-degree angle to the floor. Swing the dumbbell between your legs, and then thrust your hips forward and swing the dumbbell up to chest level as you stand. Reverse the move, and repeat.
2. Squat thrust: Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Now kick your legs backward so that you're in a pushup position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.
Option 2
1. Bodyweight jump squat
2. Explosive pushup: Assume a pushup position, your hands slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest nearly touches the floor. Press yourself up with enough force that your hands leave the floor.

Have a very fit day!

Wednesday, November 6, 2013

A guide to seasonal Fruits and Veggies

Those who know me know I love love love fresh fruits and veggies. I love walking down to the farmers market and walking around looking at everything to then make a 2nd round to buy the things I want. If you want the freshest and those that are local you need to know what is in season.  Otherwise you are getting that mango from some tropical place that is not in the US and definitely not in your 75 mile radius.   Below is a guide to help you eat fresher!

Have a very fit day!

Tuesday, November 5, 2013

Cocoa benefits

Cocoa has been used since the Mayans for a variety of health benefits including to treat ailments and use as medicine. Antioxidant value is stronger than red wine, the hotter it is the more antioxidants that are released, it is less fattening than a bar of chocolate, helps to prevent clots, help to prevent dementia and much much more. Plus it is super yummy especially on a cold day. It is said out of the hot drinks, Green tea is the best for you, Hot Cocoa is next in line, with Coffee being the 3rd in line. So as the weather cools, make yourself a yummy cup, just forgot the whip cream or marshmallows on top :D

Have a very fit day!

Friday, November 1, 2013

T25 Gamma Phase total review

T25 Gamma Phase total review

I just finished my last day of the Gamma Phase and am 9 months/38 weeks and one day pregnant which means I am about to have this child at any moment. I was very happy that the last two days of the phase I was able to do my favorite videos, (Pyramid and Extreme Circuit) those both make me super happy, as by the time you think you can do no more, you are done!

This entire phase has been amazing for me to do while pregnant. I thought it might be too much but it was not. I did have to modify as the jumping is too much for me, but the weights were exactly what I needed. My arms toned up, which was what I was lacking. I wish I had 4 more weeks to do the gamma phase again. I am going to continue doing it up until the baby comes, in hopes that I can sustain my arms through the no work out during my post partum phase.

If you are a beginner or advanced work out person, T25 will fit your needs. In Alpha if you need more, you can always add another work out. I found Beta and Gamma to be enough, but again I am pregnant so I was purposely keeping my work outs under 30 mins most days. Though Fridays in Alpha and Beta were an hour, and I often would do a walk, run or bike ride if I had time. I also still worked out on Saturday on the off days. I also think the working out helped the baby. He seems to sleep through the night. which is nice. But I digress....

Gamma phase is focusing on strength and you definitely will get stronger especially if you push yourself and use heavier weights then you might have tried before. I only had a few options so me going with the heavier weight was the best option for me and it worked.   You still have a cardio aspect, so your heart is engaged. It is by far one of the best programs I have completed that  works your entire body and the gamma phase was my favorite phase of T25.

So if you are a beginner or someone who is advanced, and need a work out that is less than 30 mins, T25 is perfect for you!

Check it out, email me for questions. I am happy to answer them

Have a very fit day!