Alcohol and fitness

Alcohol is one of the biggest fitness sabotages. First you are drinking calories. Next you either do not eat or you eat crappy. You make bad choices to soak up the alcohol or because it sounds yummy. Pizza, French fries, burgers oh my. You tend to drunk less water and get very dehydrated. You sleep a lot and do not feel like working out. It's just an all around bad scene. Now can you have one or two sure, but only one or two, otherwise the above mentioned thugs happen and will derail your fitness plans and your new healthy lifestyle.

Make good choices. Control your alcohol consumption and watch yourself turn into a newer fitter healthier you!!!


Have a very fit day!!!

No gym no problem

Eating healthy.

It is vitally important to change your eating habits to healthy ones and stick to them. Getting in shape and staying in shape is a lifestyle change not a diet. Eat lots of fruits and veggies, fiber, protein and keep carbs low. So no doughnuts or bagels yes even bagels are not good. That's like 300 calories not including the cream Jesse you add on it

So make a lifestyle change and rack with it. Yes it is hard but you can do it!!!!

Have a very fit day!

Proper shoes

Are you knees or shins bothering you after running or working out? Well a lot of that pain has to do with proper shoes. It is amazing how bad shoes can affect your body. Proper shoes are extremely important. And yes I know they are expensive but are you not worth it? I have a pair for running and for indoor gym. I would love to buy a pair for trail running and spin class but for now. My two get me by. Once I bought the proper running shoe for my type of feet, my shin splints went away, no more blisters (always by a size bigger than you normally wear as your feet swell during the run) and I felt like I was running on air. Made me want to get out and run.

Here is a guide to help you in your proper shoe search:

Bikes

I love exercise bikes or real ones, though I tend to get more exercise on my stationary bike.  If you have never tried one, then you should.  If you have access to a gym, try a spin class.  Lots of calories will be burned and it is a lot of fun.

Even if you can’t make it to a spin class, you can still create your own circuit workout. Simply hop on an exercise bike, warm up for about five minutes or so. From there, increase resistance and speed... do this in increments, 8 seconds of pedaling as fast as you can, with 10/12 seconds of less frequent pedaling.  Continue on this path for 5 mins or so, then rotate that with pedaling as fast as you can for  1 - 2 minutes, then slowing back down for 2 mins.  Keep rotating so you keep your body guessing.  Once your workout is complete (40 or so mins later), enjoy a 5 minute cool down on the exercise bike.

Congrats you just burned a LOT of calories!!!!

Work out to songs

Cannot find motivation?  Well turn on one of these songs.. my personal fave is Black Eyed Peas.. they get you hoppin'!

Stronger (Kelly Clarkson)

Warm Up:

-5 minutes minimum walking or running 

-Prone Cobra: 10 reps 

-Side Plank with Leg Lift: 8 reps each side

-Basketball Lunge to Press:  60 seconds

Circuit 1:  (Three times through)

Goblet Squat:  12 reps

Pull Up Progression:  10 reps (at whatever level you are at)

Opposite Arm and Leg V-Up:  10 reps each side
 

Circuit 2:  (Two times through)

Bear Crawl:  60 seconds

Shoulder Press to Glute Extension:  8 reps per leg (16 total for arms)

Squat Arm Curls: 12 reps

SPiderman Plank: 30 seconds
 

Cool down:  

Walk or Jog for 5 min.  Stretch!

 

Wild Ones (Flo Rida)

Warmup:

-5 minutes minimum walking or running

-Spiderman Plank:  60 seconds

-Around the World Lunges:  3 times eat leg

 

Circuit #1: 
Perform each movement for 1 minute, go right into the next movement.
At the end of the circuit rest 1 minute and then repeat circuit a second time.
 

-Inchworm to Push Up

-Slide and Glide

-Toe Taps with Medicine Ball

-Ski Jump to Cross Back Lunge

-Plank ROw to Burpee

-Dips

-Suitcases

 

Cool down: 

-Cat Stretch

-Pretzel Stretch

-Hamstring, Inner Thigh, Quad Stretch

 Let's Get It Started (The Black Eyes Peas)

Warm Up: 
Chaturanga:  Flow through 4 times

Main Set: 

This workout is performed as a variation of a high intensity interval training session.
For each exercise listed below, go hard for 20 seconds and then take 10 seconds of rest.  Repeat that cylce 5 times on each exercise  (2.5 minutes of total time on each movement)
 

-Sprints on the Spot

-Tuck Jumps

-Push Up to Plank Row

-Bicycles

-Sumo Squat to Press

-Jumping Pull Up

-Rollbacks

-Reverse Crunches 

Have a very fit day!

Maximize your run

Bored with your run? Or just want to burn more calories while you run? Well I have a solution for you. Try experimenting with burst of sprinting. After your warm up is over sped up to as fast as you can go for 8 seconds and then slow back down for 12 seconds. Keep this up your entire run. The next time you run try for 10 seconds full force with 10 seconds of slower. This keep your body working hard and gets your heart rate up high, and speeds up your metabolism. It will be hard at first but keep pushing through. You can do it!!'

Have a very fit day!!

Upper body

Summer slim

House cleaning

Did you know house cleaning is considered exercise? well it is. You are moving your body. You are working up a sweat. You are not sitting on your butt watching tv or playing on the computer! House work, yard work, washing the car are all exercise.

So get up off that couch and clean! Baby steps get you farther than not moving at all!


Have a very fit day!

200 abs exercises

Bikini Bootcamp

Ok I could write this one but really Lauren Conrad did a FABULOUS job, so I am taking some excerpts out of her post.

http://www.laurenconrad.com/post/shape-up-lauren-conrad-bikini-boot-camp-fitness-plan

 Bikini Boot Camp Plan:

The Rules

• This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can! 
• Don’t lose sight of your goals. You can do this!
• Drink lots and lots of water. {Jarett’s Tip (LC's trainer): “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
• As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
• Pick one exercise to do every day (save one day for rest). Need a little inspo? Listen to my workout mix! {Jarett’s Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
• Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
• Pick one meal from each category for each day.
• Pick one snack for each day. 

The Off-Limits List

• No candy, baked goods, or ice cream. Ideally, no sugar!
• No soda or flavored drinks.
• No white bread or rice.
• No eating 2-3 hours before bed. 

Breakfast Options

• Any of the breakfast options from LC's  7 Days to Skinny Jeans Plan
• 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
• Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
• Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
• Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt

Lunch & Dinner Options

• Any of lunch/dinner options from LC's 7 Days to Skinny Jeans Plan
• Baked Tofu Veggie Rolls served with a ½ cup of brown rice 
• 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
• Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
• Spinach Swap Pasta

Snacks

• Grapes & Grahams
• Pear or apple with string cheese
• Greek yogurt with pomegranate seeds
• Hummus and veggies
• Raw vegetables 
• Any of the snacks listed in LC's  7 Days to Skinny Jeans Plan

Exercise Options

• Run for 45 minutes 
• Alternate sprinting and walking for 60-90 seconds for 30 minutes
• 1 hour of yoga, kickboxing or Pilates
• 45 minutes of spin
• Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
• 20 minutes of cardio of your choice (Make sure you break a sweat!)
• 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
• Any of the exercise options from my 7 Days to Skinny Jeans Plan

Everyday Exercises

• 50 crunches in the morning, 50 crunches at night
• 60 second plank in the morning, 60 second plank at night {Jarett’s Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}

Follow this plan and you will be in tip top bikini shape in no time at all.  It takes dedication but you can do it!!

Have a very fit day!

Yoga

Yoga is amazing for you, hard yes, but still amazing!
This poster says it all!

Feeling lazy?

Feeling lazy? That's ok. Get up and get that body moving. Go for a walk. Go to the mall. Doesn't matter what just get up and move. You'll feel better!!

Metabolism speeding up foods

There are certain foods which help in weight loss for a variety of reasons, I will simply provide some examples of foods in case any catch your eye, try to incorporate as many as you can into your new lifestyle:


Rolled Oats
Whey Protein
Almonds
Natural Yogurt
Green Tea
Beans
Spinach
Eggs
Turkey
Chicken Breast
Peanut Butter
Extra Virgin Olive Oil and Canola Oil
Whole grains
Berries
Cayenne Pepper
Coffee
Water
Steak
Vegetables
Apples
Salmon


Enjoy!

Ready for Summer?

If you have not already thought about the summer, being in shorts, skirts and bathing suits, then well, you should.  I am in Florida and it is already hot here.  Everyone likes to put their best foot forward.  That does not mean you have to be skinny.  It means you must be comfortable in YOUR own body.  YOU have to believe you look amazing!

Here is a workout that will surely make you feel ready. (I love SELF magazine)

http://www.self.com/fitness/workouts/2010/07/vanessa-minnillo-bikini-body-move-slideshow#slide=1

Work out daily

Yes I am telling you to work out daily. And I know you are thinking 'but I need a day to recover'. And if you need one take it. But most weeks you do not. You can always substitute a hard work out for a light walk or yoga. Until you are in a habit to work out. Then keeping some form of exercise going daily helps you to not quit. It becomes part of your day, part of you


Today I leave you with a daily work out plan. Have a very fit day!!

Can't go to the gyrn?

So you can't go to the gym. So what? I do not go to the gym. I understand when you tell me that you just cannot get motivated to work out at home. I say it is hard to go to the gym. Get up work out in your underwear if you want. But you have a plethora of work out options at home. There is no reason ever for you to utter the words ' I cannot work out at home'. You can. You chose not too. Change that statement to 'I can but won't. Take the blame then do something about it

Jump up and do squats and side kicks and forward kicks etc during commercials. Raise that heart rate until your body starts to crave that extra work. Then move on to simple quick work outs Look at my post on 4/24 for a quick work out

You can do videos. Most cable companies have free ones on their on demand features.

Doesn't matter what you do. Just do something, move your body. Feel Alive! You do not need a silly gym.

Heres another one:

Kick Boxing

I love love love love kick boxing workouts.  They are high intensity, energizing, fun, stress burning high calorie burning (250-300 calories per half hour), sculpts muscles, burns fat and is empowering.  LOVE them.  Total body work out!  You will see more kickboxing posts later, as this really is my favorite thing to do for exercising.  I love the jabbing, ducking, punching.  Kicking oh I love how my muscles feel when I kick.  I definitely feel like I could take someone if needed.  Kickboxing is great for self defense and really increases your self esteem.  All around fabulous work out.

So today I leave you with some basics of kickboxing that Woman's Day put together.


http://www.womansday.com/health-fitness/workout-routines/kickboxing-1550#slide-1

Enjoy and have a very fit day!

Little things count

So today I was caught punching the air from side to side while walking my 30/40 second walk to the restroom down this long hallway. I always do something like that on my way to me it's extra way to move my body. So the person who caught me praised me on doing that and said 'that's why I was a fit person'. Made me smile

Look at small things as your way to work out. Taking stairs, punch the air or arm circles while walking, parking far from the door and walking. All of those things help in being fit!


Need a new work out?

Try this work out from BCBS: http://blog.floridablue.com/stuck-in-a-fitness-rut-try-these-new-routines/

Motivation

To want to work out, you must find motivation.  Some people have this naturally.  They naturally like the way their body feels during a work out.  They do not mind the shortness of breath, they love the feel of their muscles straining as they push them to their limits.  While others, need some encouragement or a focus goal to get them motivated.  I was one who needed a  focused goal.  I wanted to lose weight before I got married, and even though the marriage did not happen, my motivation did not wane. My focus was to get back to a smaller version of myself.  I did it, but when I reached my goal, I did not stop.  If I stopped I would be right back to where I was.  So my goal changed to one of toning, and just making myself work out at lest 30 mins a day.  I found that I pass that daily.  I typically look forward to my 45-60 min work outs.  I do not know what to do with myself without a work out a day.  It stresses me out to go on vacation and not have a work out plan.  It is a habit, it is a part of my life.  I found my motivation.  I found that I do love the strain of my muscles and shortness of breath, that eventually evens out. I love the way I am just a tiny bit sore after a hard work out. I like the soreness.   I found my motivation.  You must find yours and be willing to be flexible to change it, when the time comes.  No, not every day will be easy, but the days do get easier and the want increases.  Some days I feel addicted  to working out.  There are much worse things to be addicted too.  But like any addiction, I must ensure I do not go over board.  Too much of anything is never a good thing.     So my motivation is to maintain my current figure.

Some sample motivators or ways to stay motivated:

1. Exercise is good for you, it has tons of benefits including happy endorphins :)
2. Exercise with a friend (who is reliable)  this will motivate you both not to give up
3. Find something to train for.
4. Fitting in that fave outfit again.  ( I'm sexy and I know it!)
5. Keep a journal and compete with yourself
6. Getting the work out over with -  Make working out your wake up routine.  It gets your body moving first thing!
7. Make small goals.
8. Rewards - Reward yourself for meeting your goals.
9. A kick ass playlist - Design a workout music playlist to keep you pushing when you get tired or do not want too.
10.  Have fun, remember even dancing the night away is exercise.. so put on dancing shoes and dance your way skinny!

Does not matter what it is.. just find something!

Think  about what motivates you, write it down where you can see it and never forget!

You can reach your goals, as long as you do not give up!  Find your motivation today!

Use Your Body!

The below work out is located:  http://www.self.com/fitness/workouts/2012/02/insanity-workout-slideshow#slide=1

Do each for one minute Rest for a min Repeat 2 more times 20 min work out Do two days in a row the. Rest a day or do yoga!

 Enjoy the sweat!  Because it will kick your butt.. freaking awesome work out with just using your very hot body!

Tough mornings

Sometimes waking up to work out is tough. Today I woke up not feeling so hot, cramping, exhausted. I still drug myself out of the bed. Got on that bike and rode. It was not my best work out, but it was a workout for an hour. I burned my calories and now can focus on eating right for the rest of the day instead of play calorie Jenga. Am I a morning person HELL NO! But I have trained my body to wake up and work out. It's like I trick myself into workout before my brain wakes up. It energizes me enough to get ready for work and gets those good endorphins flowing so I do not get road rage.
I challenge you to wake up early (if you don't already) and try a work out. Doesn't have to be much. Even if you only get in 10 mins, it's still more than you did the day before and more than those who slept in!

Some ideas:
Walk
Stationary bike
Yoga
Pilates
High intensity training

Sample exercises and stretching so you do not have to think too much:

Exercises

Full body squats. You do these by standing with your legs shoulder length apart. Put your arms in front of you. Slowly lower yourself to a position where your thighs are parellel to the ground. Then spring up fast and reach for the sky. (Caution: You might throw yourself off balance the first couple of times. These will definitely help improve your balance. Work up to about 20 per set. Start with 5-10.)

Push-Ups. Form is important here. Keep your legs and body straight. No butt in the air! Look straight ahead and not at the ground. Slowly go down and come up fast. If you need to, put your knees on the ground, but still keep your body straight and your head looking forward. Work up to 20 per set. Start with 5-10.

Crunches.  Lay on your back with your knees bent. (Caution: Do not lock your hands behind your head. Put them to the side of your head or on your chest.) Crunch quickly. Go back down slowly. People often can do more crunches per set. Work up to 30 per set. Start with 10-15.

Horizontal Pull-Ups.  Since not  everyone can do regular pull-ups for lack of ability or a good thing to pull up on (including myself). This makes them optional, but still something to add to the mix later. The key here is that after working your leg, arm, chest, and core muscles with the previous exercises, you really only have back muscles left. This is a modified pull-up that is horizontal. Grab something that is relatively heavy (a thick hardback book like a dictionary). Grab the object and pull it toward you quickly and straighten your arms  slowly. Start at 10 and go up from there.

Jumping Jacks. After doing the above exercises, jumping jacks are a good way to engage muscles all over your body. Start with your legs together and your hands at your side. Jump to a position where your legs are spread about 3 feet apart and your hands clap over your head. These are relatively easy so you should start at 20 and work up to about 50.

Do these 5 exercises one right after the other with no rest. Take a short 30 seconds rest, and then continue with your other two sets. After all three sets are down proceed to stretching.

Stretches

Twists. Put your arms in the air like you are going to box. Then twist to one side and to the other. Keep doing this for about a minute. Work up to punching at the end of your twist. ( i love the punching)

Side Stretches.  Put one hand on your hip and put one hand in the air reaching across your head toward the side you are stretching toward. Work up to leaning over as far as you can.  These feel good!

Hammies and Quads. Ok, this can be considered two stretches as well. First, while lying on your back on the floor, bend one of your knees towards your head, and grab your leg with both arms. Pull it toward you to stretch the hamstring. Switch to the other leg. Stand Up. Put one hand against the wall and grab your ankle with your other hand. Pull your leg toward your butt. Switch. Work up to doing these twice and holding them for at least 30 seconds each. Doing each stretch once for 20 seconds is a good start.
Arm Stretch. Grab your arms by the wrist behind your head. First pull one arm to your left side, then pull the other arm to your right side. Work up to stretching as far and as long as you can.
Feet Reach. Sit down on the floor with your legs straight in front of you. Slide your hands down your legs as far as they can go. Work up to touching your feet. You can also add a stretch for each individual foot. Just spread your legs and reach toward one foot at a time.