Sunday, July 27, 2008
1 3/4 cup flour (you could definitely use whole wheat flour here)
1/2 cup sugar
1 TBS baking powder
1/2 tsp salt
1/4 cup applesauce
1/4 cup skim milk
3 ripe bananas mashed
Mix dry and wet ingredients separately. Stir both together just enough to moisten. Add 1/2 cup chocolate chips and mix in. Bake at 400 for 20-30 mins.
Tuesday, July 22, 2008
Mercy – Duffy
Elevator – Flo Rida
Run – Gnarls Barkley
Fuego – Pitbull
That’s Not My Name – The Ting Tings
Dangerous – Akon
Come on Come on – Cheap Trick
With You – Chris Brown
Viv La Vida – Cold Play
Leavin’ - Jesse McCartney
SOS – Jonas Brothers (yep I’m 12 years old)
Shawty Get Loose – Lil’ Mama
369 – Step Up II Sound Track
Shut Up & Let Me Go – The Ting Tings
Got to Be Startin’ Something – Akon Ft. Michael Jackson
Hot n’ Cold – Katy Perry
Always Be – Jimmy Eat World
Say Anything (Else) – Cartel
Shake It – Metro Station
American Boy – Estelle
**OH and...Nicole Don't worry the jump squats won't make your thighs bigger!! I actually posted about your spinning question a few weeks ago. Check it out, it may answer your questions. :)
Sunday, July 20, 2008
There are so many variations of squats and lunges you can do, and I'm all about mixing it up. I showed these ones to Nichole this week, and I think she gave me the two thumbs up! ;) You can do these with weight or without. Start low in a squat position and jump up as high as you can fully extending your legs off the ground. As you land, land back in your squat position and avoid jarring your knees. The deeper you land into your squat the less pressure you'll feel on the knees. Do three sets of 15 of these and you should feel the burn!
Tuesday, July 15, 2008
Something that I've always been aware of, but was just reminded of this week was how important it is to mix up your exercise routine to keep you motivated. I am spending the week in Newport Beach, California with my family, and I've been running outside here. It's like running has suddenly become so much more enjoyable. I was thinking about it as I ran, and I realize that I am definitely one to get stuck running the same path over and over, mostly because I know its exact distance, and how long it will take me. But, I have really enjoyed being able to just go and run and explore new place. I know we can't all run by the boardwalk, but find a new path in your neighborhood, go up the canyon, go for a hike, go for a swim, etc. You get the idea. Finding a new place will help keep your attention and will ensure adventure!
Wednesday, July 9, 2008
You've heard me rave about the pushup many times. Its a great exercise that trains so many different muscle groups and you can do it anywhere for free! Pushups are something that I have all my clients do because I think they are a great way to gage your strength. Most of my clients start out doing a few girl pushups and before they know it they are doing 45-50 boy pushups! They are a great way tone those arms. Thanks to Jenna for showing me this website!! I love a good challenge, and for those of you who are looking to mix up your workout and need something new to push you click on this link and check it out!!
Monday, July 7, 2008
#1 Squat with a Shoulder press
Hold two dumbbells, a plate, med-ball, or a bar at shoulder level. Squat down keeping your form correct, (hips back, knees in-line with ankles, keeping that upper body up.) As you return to standing squeeze your glutes and keep your abs tight pressing your dumbbells towards the ceiling. Make sure you aren't leaning back. Slowly lower them down, and return back to a squat starting again. Do 12-15.
#2 Bicep Curls, Shoulder raises, Triceps Kickbacks in a Lunge.
Get down in a lunge position and hold it as you do bicep curls, shoulder raises, or triceps kickbacks. Make sure to keep that lunge form correctly keeping your shoulders back, and alternate legs to keep it even.
#3 Plank Punches
My sister Nichole showed me this one and I love it. Get down in a plank position and get yourself stabilized. Punch your right arm straight forward and then bring it back down to you starting position. Do the same with your left arm. Aim to do 10-15 punches on each side. With this exercise you'll work both your shoulders, your lower back, and your abs.
#4 Bicep Curl to a Shoulder Press
Stand with your feet shoulder width apart, dumbbells (or bar) in your hands. Do a regular bicep curl up and then press it to the ceiling into a shoulder press. Bring it back slowly down and repeat. You could even add a squat in there before you do the bicep curl. (You know I love my squats!!)
There are so many things that you can do to combine exercises. Just be creative and be safe!! remember...good form is always important.
Wednesday, July 2, 2008