Have a very fit day!
Tuesday, December 31, 2013
Sit up Challenge Starts 1/1/14
So I have been on a little hiatus since the birth of my son. We have been walking/running most days and doing a little yoga. Starting Jan 1st we are doing a 30 day Sit up Challenge with Fitness With Jamie on FB. We would love you to join us!
Sunday, December 15, 2013
Are you still working out?
Ive been MIA due to the arrival of my son. It's been hard to find time to blog so I am sorry. I promise I will get better!
In the meantime. Check out my Facebook pagehttps://www.facebook.com/fitnesswithjamie
For articles on fitness and working out! Also use that as a place to share what workouts you are doing! I would love to hear from you!!!
Have a very fit day!
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.
HOW IT'S DONE
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
THE TEST
Get a stopwatch and time yourself. Perform as many burpees as you can in one minute.
RATE YOURSELF
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
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
Commercials
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.
Samples:
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!
Http://beachbodycoach.com/jlgray22
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
Lose Weight: Fat Burning Yoga Workout Lose belly fat with these fat burning yoga exercises 
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!
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: www.whattoexpect.com/pregnancy/keeping-fit/photo-gallery/week-by-week-workout-tips-first-trimester.aspx?uXFe&xid=su_wte_pregnancy&uQZe
http://gma.yahoo.com/blogs/abc-blogs/exercise-during-pregnancy-boost-babys-brain-151318925--abc-news-health.html
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.
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: www.whattoexpect.com/pregnancy/keeping-fit/photo-gallery/week-by-week-workout-tips-first-trimester.aspx?uXFe&xid=su_wte_pregnancy&uQZe
http://gma.yahoo.com/blogs/abc-blogs/exercise-during-pregnancy-boost-babys-brain-151318925--abc-news-health.html
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 www.menshealth.com
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
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!
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
http://beachbodycoach.com/jlgray22
https://www.facebook.com/fitnesswithjamie
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
http://beachbodycoach.com/jlgray22
https://www.facebook.com/fitnesswithjamie
Have a very fit day!
Thursday, October 31, 2013
Protein-Packed Green Smoothies
Protein-Packed Green Smoothies
Don't have a lot of time in the morning for breakfast? No problem. Why not make a smoothie. I do Shakeology in the mornings which is packed with over 70 natural ingredients that keep me full for a couple of hours. If you do not have that handy here are some yummy recipes that will fill you up and give you energy
Recipe 1
Ingredients:
1 cup fresh-squeezed orange juice
1/4 cup coconut water
1 squeeze of Barlean’s Key Lime Omega oil
1 squeeze of Barlean’s Orange Swirl Omega oil
8 cups organic spinach
large handful frozen peaches and pineapple
1 Tbsp maca powder
1 Tbsp matcha green tea powder
optional: bee pollen (look for local)
optional: raw cacao nibs (for an extra sparkle)
Directions:
Blend completely until smooth.
Recipe 2
Ingredients
1 hand full organic spinach (or any dark leafy green such as kale)
1 cup frozen pineapple (fresh works too)
1/2 organic cucumber (if not organic, peel of skin)
2 peeled kiwis
2 dates (to sweeten things up)
1 T flax seeds
1 T hemp powder
1 t maca powder
1 passion fruit (the inside only ; ) --- Passion fruit is ripe when all wrinkly, looks weird but is delicious!
ADD ONE CUP WATER and blend everything up!
Recipe 3
Ingredients
3 cups fresh baby spinach
1 tsp. sunflower oil
1/2 tsp. chili powder
14 fl. oz Greek yogurt
salt
lemon juice (optional)
Instructions
Wash the spinach and dry. Heat the oil in a pan and heat the spinach over medium heat until the spinach wilts. Let the spinach cool to touch, then process finely with the Greek yogurt. Season with salt and chili powder. Add a dash of lemon juice if you wish. Chill in the refrigerator for about 20 minutes
Have a very fit day
Don't have a lot of time in the morning for breakfast? No problem. Why not make a smoothie. I do Shakeology in the mornings which is packed with over 70 natural ingredients that keep me full for a couple of hours. If you do not have that handy here are some yummy recipes that will fill you up and give you energy
Recipe 1
Ingredients:
1 cup fresh-squeezed orange juice
1/4 cup coconut water
1 squeeze of Barlean’s Key Lime Omega oil
1 squeeze of Barlean’s Orange Swirl Omega oil
8 cups organic spinach
large handful frozen peaches and pineapple
1 Tbsp maca powder
1 Tbsp matcha green tea powder
optional: bee pollen (look for local)
optional: raw cacao nibs (for an extra sparkle)
Directions:
Blend completely until smooth.
Recipe 2
Ingredients
1 hand full organic spinach (or any dark leafy green such as kale)
1 cup frozen pineapple (fresh works too)
1/2 organic cucumber (if not organic, peel of skin)
2 peeled kiwis
2 dates (to sweeten things up)
1 T flax seeds
1 T hemp powder
1 t maca powder
1 passion fruit (the inside only ; ) --- Passion fruit is ripe when all wrinkly, looks weird but is delicious!
ADD ONE CUP WATER and blend everything up!
Recipe 3
Ingredients
3 cups fresh baby spinach
1 tsp. sunflower oil
1/2 tsp. chili powder
14 fl. oz Greek yogurt
salt
lemon juice (optional)
Instructions
Wash the spinach and dry. Heat the oil in a pan and heat the spinach over medium heat until the spinach wilts. Let the spinach cool to touch, then process finely with the Greek yogurt. Season with salt and chili powder. Add a dash of lemon juice if you wish. Chill in the refrigerator for about 20 minutes
Have a very fit day
Monday, October 28, 2013
Weight loss after pregnancy
Since I will be needing this soon, I decided today's post would be about weight loss after birth.If you are looking for instant solutions for a rapid weight loss after pregnancy, well I cannot help you. The important thing to remember is that there are no quick fixes to any weight loss. The weight didn't come on over night and it will not come off over night. Luckily you will lose some a little more quickly (aka the baby and fluid, placenta etc) But the extra weight (if you are like me) will come off more slowly. No fad diets will work and you need nutrients to make sure you are at your best for yourself and your baby.
Good news is if you breastfeed your baby, you will burn around 500 calories a day just for that, but remember your body needs good amounts of nutrients to produce milk. So do not cut your calories just yet. Just pick out good foods to eat, lots of veggies and fruits.
Weight gain during pregnancy is about 30-35 pounds (more if you are me). You will lose some of that weight at birth (like I stated above). Still, a woman needs about 3 months to recover from pregnancy and childbirth before you get hard core back into your hard core routine (especially if you have done NOTHING your entire pregnancy) If you continued to work out, then you can start doing things much sooner. Now I will not know exactly how much I have to lose until after this boy makes his arrival but I am preparing regardless. One good thing for me is I have not stopped working out, so even at 37 going on 38 weeks, I am still doing cardio and weight lifting. My doctor has stated it is okay for me to do light things up to the 6 week mark like walking and light arm weights (if i am sitted) after the 6 week mark I can go back to my normal routine YAY!
In the meantime before you get cleared, make sure you eat nutritious foods during the first three months without thinking too much about losing weight . In the normal course of life, most women need six to eight months to return to their pre pregancy weight. Of course, it all depends on how much weight you gained during your pregnancy.
Trying to achieve rapid weight loss after pregnancy too soon could lead to serious problems, including lack of breast milk production or change in breast milk taste which causes your little one to not want to breast feed.
If for some reason it is important that you lose weight fast, consult your doctor to develop a safe diet and exercise regimen to lose weight fast.
Exercises to Lose Weight
IMPORTANT: Before beginning any exercise regimen to lose weight after pregnancy , consult your doctor or gynecologist.
Working out at home with some light exercise during the day is an effective way to burn more calories. Walk, exercise bike, clean, light hand weights. Do not sit idle for a long time. Rest only when your body demands rest.
Taking long walks with your baby. The act of carrying the baby in close connection help and effort of carrying the baby for long distances will help you burn calories.
Diets are not advised. Do not just start limiting diets specific food groups or objects. Your body needs nutrition to recover from childbirth. If you breastfeed, protein, vitamins and minerals are essential for the body to produce milk. Milk is vital for the growth and development of your baby. Contains antibodies and anti-infective agents to strengthen your baby's immune system. Select nutritious food with low saturated fat.
Eat lots of fruits and vegetables during mealtimes.
- Have your meals at regular intervals.
- Have healthy snacks when hungry
- Restrict the intake of processed and ready to eat foods such as canned fish or meat.
- Try to stay away from energy dense drinks and fried foods or foods like ground nuts or chips.
- Drink lots of water
Enjoy this time with your baby and know that when you are ready you can get back to your normal routine.
Have a very fit day!
Friday, October 25, 2013
Present ideas for your Fitness Friends
The holidays are coming up, which means we are in prime gift giving season. Whether it is for the holidays, a birthday or just because, below are some presents your friends who are into fitness might just love. There is something for about every fit person in this list. Maybe something will make a light bulb for that special someone, go off when you read it.
Yoga mat - It doesn't matter whether they love yoga or not, these mats are PERFECT for stretching. I prefer a thicker, non slide on, as I do my stretching, yoga and pilates on the carpet. Synergy makes a nice thin, non slip one, it combines the yoga mat and a towel, which is great when sweating! If they go to a gym or participate in group yoga/activities a carry handle with it is a nice addition. $10-60
Gym Membership - No do not run out and get them one (unless they ask for it) but go to the gym and ask if you can pay your friends next month or twos payments. You can also buy them a few or more classes at a place like Pure Barre, Zumba, Dance Trance, Hot Yoga, Cross Fit, or Timed Exercise, if you know they love those things. $10-$100
Heart Rate or Fit Monitor - I use a cheap heart rate monitor for my work outs. Mine has a calorie counter, heart rate monitor, stop watch and time. You can get them for around $30 up to the 100's depending on what your budget and their needs are. Polar seems to be popular among runners. Fit monitors like Fitbit, Fitbit Flex, Jawbone, Nike, all track your activity levels, some track food input (you have to input it) and even sleep. Fitbit Flex seems to be the best on the market all of these are around $100
Fitdeck - Help make exercise fun with the FitDeck. Cards reveal illustrations and instructions for exercises. You can buy different kinds, body weight, core, kettlebell and more. It’s a great gift for everyday use or to supplement an exercise program. $10-$14
Bobble Water Bottle - This a reusable and recyclable bottle that filters water as you drink. One filter equals roughly 300 wasteful plastic water bottles, making it a convenient gift that’s also great for the environment. $8-$12
Perfect Portions Digital Scale - The Perfect Portions digital scale is the ultimate kitchen tool for a healthy lifestyle. It’s a food scale and a nutritional calculator all in one, allowing users to see just how many calories they’re getting set to eat or drink. Users get help controlling portions and making healthier choices with every bite. $40ish
Juicer - A juicer makes it easy to meet your veggie/fruit quota of the day, especially for those who do not like to eat veggies. $100 plus
Foam Rollers - A foam roller is a versatile fitness tool, so only go with the best! A quality and high-density foam roller is great for stretching, yoga, and Pilates, and it also helps to alleviate back and neck pains. $10ish
Spinner Gyroscope Forearm Exerciser - It may be small, but this exercise mini-machine yields big results. A few minutes a day helps improve flexibility, develop muscle control, and strengthen hands and forearms. It’s also great for-staving off sports injuries and fine-tuning the delicate muscles in hands and fingers. $17ish
Exercise Videos - For the at home workout person. From videos like Insanity and P90x for the very fit, to T25 for those who have less than 30 mins a day to work out, to Hip Hip Abs a fun dance work out, there is a video for everyone, even those who are pregnant (Yoga Booty Ballet for Pregnancy). There is something for everyone and every fitness level. $20 and up
Magic Bullet - these are great for mixing up protein shakes in the perfect one serving and they have to go cups too. Plus most systems come with great healthy recipes like black bean dip, hummus and more. $50ish.
Shakeology - This is probably one of the best products on the market. It not only can be used to as a snack, or afterwork out drink, but it can be used as a meal replacement. With more than 70 super-nutritious ingredients. Proteins, Vitamins, and Minerals – to help reduce hunger and food cravings. Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage. Adaptogen Herbs – to help increase energy and combat stress. Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity. Plus it is delicious. It even comes in taste sampler packages now. My faves are Vanilla and Chocolate. Sampler $20
Bowflex Adjustable Dumbbells - Adjustable dumbbells are like having an entire home gym at your disposal. Each dumbbell adjusts from 5 to over 50 pounds, combining 15 sets of weights into one. It’s a great way to fit an entire weight training system into a small space.
$299 (though Target has a cheaper version for way $69 each) - pssst I want these :D
Happylight Sunshine Supplement Light - Combat the winter blues with a sunshine supplement light. This compact energy lamp simulates natural daylight, essentially triggering the body’s natural responses and helping improve energy, concentration, and mood. $35 and up
Nayoya Acupressure Mat - The #1 rated acupressure mat stimulates the body’s production of endorphins, which bring on a calming, soothing allover effect. The Nayoyamat can be used to treat stress, fatigue, soreness, and pain in the joints, muscles, feet, neck, and back. It’s an essential tool for overall health and wellness. $29 and up.
Yamuna Body Rolling Foot Walkers - Fitness buffs sometimes neglect to add foot fitness to their daily routines. Foot Walkers are plastic half-spheres with knobbles that help stimulate the bottom of the feet. Use them to help increase circulation, strengthen muscles and tendons, increase flexibility, and reduce foot pain. $60ish
Gift Certificate for a Running Shoe or Sports store - Every athlete needs new shoes on a regular basis and they are not cheap. This is definitely an appreciated gift! $100.
Subscription to Fitness Magazines - There are tons of good ones out there, Self, Men's Fitness, Prevention. You can even find deals for a cheap 12 month subscription, some even come with digital version as an added bonus! $0-20
Fitness Books - I highly recommend ones that focus on exercise and healthy lifestyles, not quick weight loss ones. Being healthy is a life style change not a diet!
Body Back Buddy - This isn’t your typical back scratcher for itches! The Body Back Buddy’s innovative design helps provide targeted relief over the entire body. The user has total control, making it easy to target pressure points and alleviate pain and soreness. It’s a wonderful gift for people suffering from fibromyalgia and other muscle conditions. $34ish
Indo Balance Board - For your fave surfer or skaterboard, but really veryone can benefit from better balance and posture. The Indo Board is great for physical training and physical therapy, as well as anyone who’s looking for a way to finally make balance training fun and challenging. Start around $140 and up.
Toesox - Anyone who does yoga, Pilates, martial arts, and other barefoot fitness activities, with these do not have to worry about painful and dangerous slipping and sliding anymore. ToeSox offer non-slip protection while promoting toe strength and flexibility for barefoot sports and activities. around $14
Ipod/MP3 player - You can get small ones that hold enough songs for a good work out. Starting at $49
Here is a link to more ideas.
Have a very fit day!
ps Follow me on: Facebook
Yoga mat - It doesn't matter whether they love yoga or not, these mats are PERFECT for stretching. I prefer a thicker, non slide on, as I do my stretching, yoga and pilates on the carpet. Synergy makes a nice thin, non slip one, it combines the yoga mat and a towel, which is great when sweating! If they go to a gym or participate in group yoga/activities a carry handle with it is a nice addition. $10-60
Gym Membership - No do not run out and get them one (unless they ask for it) but go to the gym and ask if you can pay your friends next month or twos payments. You can also buy them a few or more classes at a place like Pure Barre, Zumba, Dance Trance, Hot Yoga, Cross Fit, or Timed Exercise, if you know they love those things. $10-$100
Heart Rate or Fit Monitor - I use a cheap heart rate monitor for my work outs. Mine has a calorie counter, heart rate monitor, stop watch and time. You can get them for around $30 up to the 100's depending on what your budget and their needs are. Polar seems to be popular among runners. Fit monitors like Fitbit, Fitbit Flex, Jawbone, Nike, all track your activity levels, some track food input (you have to input it) and even sleep. Fitbit Flex seems to be the best on the market all of these are around $100
Fitdeck - Help make exercise fun with the FitDeck. Cards reveal illustrations and instructions for exercises. You can buy different kinds, body weight, core, kettlebell and more. It’s a great gift for everyday use or to supplement an exercise program. $10-$14
Bobble Water Bottle - This a reusable and recyclable bottle that filters water as you drink. One filter equals roughly 300 wasteful plastic water bottles, making it a convenient gift that’s also great for the environment. $8-$12
Perfect Portions Digital Scale - The Perfect Portions digital scale is the ultimate kitchen tool for a healthy lifestyle. It’s a food scale and a nutritional calculator all in one, allowing users to see just how many calories they’re getting set to eat or drink. Users get help controlling portions and making healthier choices with every bite. $40ish
Juicer - A juicer makes it easy to meet your veggie/fruit quota of the day, especially for those who do not like to eat veggies. $100 plus
Foam Rollers - A foam roller is a versatile fitness tool, so only go with the best! A quality and high-density foam roller is great for stretching, yoga, and Pilates, and it also helps to alleviate back and neck pains. $10ish
Spinner Gyroscope Forearm Exerciser - It may be small, but this exercise mini-machine yields big results. A few minutes a day helps improve flexibility, develop muscle control, and strengthen hands and forearms. It’s also great for-staving off sports injuries and fine-tuning the delicate muscles in hands and fingers. $17ish
Exercise Videos - For the at home workout person. From videos like Insanity and P90x for the very fit, to T25 for those who have less than 30 mins a day to work out, to Hip Hip Abs a fun dance work out, there is a video for everyone, even those who are pregnant (Yoga Booty Ballet for Pregnancy). There is something for everyone and every fitness level. $20 and up
Magic Bullet - these are great for mixing up protein shakes in the perfect one serving and they have to go cups too. Plus most systems come with great healthy recipes like black bean dip, hummus and more. $50ish.
Shakeology - This is probably one of the best products on the market. It not only can be used to as a snack, or afterwork out drink, but it can be used as a meal replacement. With more than 70 super-nutritious ingredients. Proteins, Vitamins, and Minerals – to help reduce hunger and food cravings. Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage. Adaptogen Herbs – to help increase energy and combat stress. Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity. Plus it is delicious. It even comes in taste sampler packages now. My faves are Vanilla and Chocolate. Sampler $20
Bowflex Adjustable Dumbbells - Adjustable dumbbells are like having an entire home gym at your disposal. Each dumbbell adjusts from 5 to over 50 pounds, combining 15 sets of weights into one. It’s a great way to fit an entire weight training system into a small space.
$299 (though Target has a cheaper version for way $69 each) - pssst I want these :D
Happylight Sunshine Supplement Light - Combat the winter blues with a sunshine supplement light. This compact energy lamp simulates natural daylight, essentially triggering the body’s natural responses and helping improve energy, concentration, and mood. $35 and up
Hydro Flask - Whereas lesser bottles tend to “sweat” and leak, the Hydro Flasks’s durable insulation and stainless steel design keeps drinks cold for more than 24 hours without sweating. It’s a perfect fit for gym bags and bike bottle holders. It also keeps hot drinks hot, and will fit in most car cup holders. $18 and up
Yamuna Body Rolling Foot Walkers - Fitness buffs sometimes neglect to add foot fitness to their daily routines. Foot Walkers are plastic half-spheres with knobbles that help stimulate the bottom of the feet. Use them to help increase circulation, strengthen muscles and tendons, increase flexibility, and reduce foot pain. $60ish
Gift Certificate for a Running Shoe or Sports store - Every athlete needs new shoes on a regular basis and they are not cheap. This is definitely an appreciated gift! $100.
Subscription to Fitness Magazines - There are tons of good ones out there, Self, Men's Fitness, Prevention. You can even find deals for a cheap 12 month subscription, some even come with digital version as an added bonus! $0-20
Fitness Books - I highly recommend ones that focus on exercise and healthy lifestyles, not quick weight loss ones. Being healthy is a life style change not a diet!
Body Back Buddy - This isn’t your typical back scratcher for itches! The Body Back Buddy’s innovative design helps provide targeted relief over the entire body. The user has total control, making it easy to target pressure points and alleviate pain and soreness. It’s a wonderful gift for people suffering from fibromyalgia and other muscle conditions. $34ish
Indo Balance Board - For your fave surfer or skaterboard, but really veryone can benefit from better balance and posture. The Indo Board is great for physical training and physical therapy, as well as anyone who’s looking for a way to finally make balance training fun and challenging. Start around $140 and up.
Toesox - Anyone who does yoga, Pilates, martial arts, and other barefoot fitness activities, with these do not have to worry about painful and dangerous slipping and sliding anymore. ToeSox offer non-slip protection while promoting toe strength and flexibility for barefoot sports and activities. around $14
Ipod/MP3 player - You can get small ones that hold enough songs for a good work out. Starting at $49
Here is a link to more ideas.
Have a very fit day!
ps Follow me on: Facebook
Tuesday, October 22, 2013
Build a Better Booty in 10-Minutes
Build a Better Booty in 10-Minutes
www.thinin10.com
Trying to get rid of your ‘thutt’? Create a more lifted backside with Jessica’s 5 favorite booty-shaping moves.
1) Squat Circle Raise
Squats are one of the best butt shaping moves around, and the addition of the arm circle and calf raise adds a balance challenge that keeps your buns burning from the start to finish of this exercise.
To do it: Start standing with your feet hip width apart, and both arms extended overhead with your palms facing forward. Circle your arms back and to the sides as you squat down, sitting back into your hips and bending your knees (being sure to keep them behind your toes as you lower). As you stand up out of your squat, press your hips forward and squeeze your glutes and tighten your abs as you circle your arms in front of you and back overhead while you press up onto the balls of your feet. That’s one rep. Do as many reps as you can for one minute.
2) Bikini Bottom Sculptor
Believe it or not your ‘hips’ are actually part of your gluteal musculature, and this move hits your cheeks not only on the leg that is being lifted, but also on your standing leg.
To do it: Start standing with your hands on your hips, and your weight centered on your left leg, with your right toe tapped on the floor a little wider than hip width apart. Keeping your back straight, and your abs tight, bend your left knee and push your hips behind you, bowing your chest forward so that it’s almost parallel to the floor. Next, lift your right foot about 12 inches off the ground, balancing on your left leg (which is still bent) for one count. Lower your right foot back to the floor (keep your weight in your left leg) and then stand up with a flat back. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
3) Curtsey Lunge
This move is one of my favorite ways to target that special spot where your thigh meets your butt (aka the ‘thutt’ area)!
To do it: Start standing, with your hands on your hips, on your right foot, and lift your left knee up to hip height. Keeping your weight in your right leg, cross your left leg behind your right and bend both knees (your left knee should be just outside of your right ankle as you bend down) and lower as far as you can keeping your right knee behind your toes. As you stand up, quickly lift your left leg back to your start position. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
4) Kick Butt Lift
One of the functions of your gluteal muscles is to extend your leg behind your body, and this move puts those muscles to work!
To do it: Start standing on your right leg beside a wall or a chair holding onto it lightly with your right hand for balance. With your left arm bend and in close to your body, bend and lift your left leg behind your hip, flexing your left foot. Push out through your left heel and extend your leg straight out behind your hip. Then, keeping your leg straight, lift your left leg up as high as you can behind you and hold for one count. Quickly bend your left knee back to your start position. That’s one rep. Do as many reps as you can in a row for 30 seconds, then repeat on the other leg.
5) Power Booty Push
Spike your heart rate and engage your fast twitch muscle fibers with this butt lifting, heart raising move.
To do it: Start standing on your left leg, with your right leg extended out to the side, and your right heel lifted off the ground. Bend down into a crouch position and reach your right hand to the floor in front of you (your left arm is extended behind your body). Push off the ground with both legs, and jump up and to the left, landing in a crouched position with your weight on your right leg, and left heel lifted, and your left hand touching the floor in front of you. That’s one rep. Do as many reps as you can for one minute.
Repeat the entire circuit one more time through for a full, 10 minute booty blast!
Have a very fit day!
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