A Circuit for Sweating and Strengthening

So. This is me at work. I'm not going to lie...I kinda love where I work. :)

We were doing a circuit workout that was killer! I say "we" all the time with my clients...and they always make fun of me for it. For example, I'll say..."Ok, next we are going to do a plank series," and they always say..."oh are WE?" Because they are actually going to do it while I time them through it. I still feel involved? Anyways...Here is the circuit WE did on Monday.

Set #1 - (repeat this twice)
1 minute sprint
1 minute pushups
1 minute of squats with heavy dumbbells (at least 20 lbs)
1 minute of pull ups from the ground with the TRX
1 minute of plank slides with the towel

Set #2 - (repeat this twice)
12 Single arm lunge, row, curl, press with dumbbell on the right (With these you step back into a lunge with your right leg, row with your right arm, stand, curl with your right arm, and press with your right arm. Repeat on the same side)
12 Single arm lunge, row, curl, press with dumbbell on the left
low side stepping squats right (1 length of the floor)
low side stepping squats left (1 length of the floor)
1 minute plank 

Set #3 - (repeat this twice)
20 plank hip dips  (start in regular plank and touch hips to each side)
15 slow release/reverse sit ups (start sitting up and slowly roll back and then come up, 3 cts each way)
20 cherry pickers

cool down/stretch!
It's a killer work out! Try it :)

Exercise of the Week: New Circuit Workout

Saturday's are glorious.They just are. This morning was our work Christmas Party for Elevate. It was so much fun! We had a breakfast and just hung out at this sweet barn in Wallsburg. I was reminded once again how lucky I am to work with such great people. Cody and her husband Trevor are some of the greatest, most positive, fit, fun, and loving people I know. I feel totally blessed to get to work with such great people.

I usually go to spin in the morning on Saturdays, and I try to get in some extra cardio and lifting on the side because Sunday is my rest day. Because of the party my workout grove was thrown off a bit, and I came home not so jazzed about going to the gym. I hate when that happens. I think my body was sad it didn't get to spin or something...I decided something was better than nothing, so I went and did a circuit workout. I like circuit workouts because you multitask. Resistance training mixed with cardio, and some elevated heart rates make for a good calorie burning session. It went a little something like this...

Warp Up: Jog @ 6.5 for 5 mins

Circuit rotation #1

- 15 Weighted Burpees w/15 lb DB's - Set weights down, jump feet back, push up, jump feet in, stand up and do a shoulder press. They are dang hard.

- 30 alternating walking lunges with a twist w/15 lb DB - hold one dumbbell out in from of you with both arms take a wide step into a lunge and twist over the front foot. Repeat with the next leg. 

- 2 minute plank alternating leg lifts 

- 3 min cardio burst (I did 6.5 run on treadmill with the incline varying from 6.5-9)

(Repeat this 2-3 times)

Circuit rotation #2

- 24 Plank Rear Rows w/15 lb DB's - Plank position with extended hands on top of the dumbbells. Alternating rear rows.

- 15 Squats with a wide bicep curl w/15 lb DB

- 12 single leg rear lunge on physioball on right leg (place left leg on physio ball behind you, shoelaces down and lunge back slowly, letting the ball roll with your foot)

- 12 single leg rear lunge on physioball on left leg

- 3 min cardio burst (for this set I did sprints on the elliptical, level 15, RPM above 8)

(Repeat this 2-3 times)

You'll sweat. Promise. 

I finished with ten minutes on the elliptical. My plan was to do at least 30 more minutes of cardio, but  after 10 I had to peace because I just reallllly wasn't feeling it. Happens to the best of us I guess.

Oh p.s. I froze my homemade granola bars yesterday after I made them, and I had one with a salad for lunch today. They're even better cold...a chilled sweet treat. So worth it.

Mythbusters: Keep crunching to lose that spare tire

Crunches are great.
They are. They are great in the right doses, that is. I laugh a little bit inside/(feel bad and want to shake some sense in to people) when I see them doing countless reps of crunches, believing that is going to get ride of that plush midsection they've acquired. If only it were that easy.
The TRUTH of the matter?
Doing crunches all day is NOT going to get ride of your belly fat. Doing crunches alone won't burn enough calories to get rid of the fat you're storing.

What will get rid of that excess fat around your waistline that we all hate?
A combination of a few things...

1. Increase your cardio. You have to burn off the fat that is being stored on your body. When you lose weight you lose it all over. Because you can't specifically target one area for fat loss, you need to do enough cardio to lose the excess weight from allover, and in doing so losing it from your trouble areas as well. Cardiovascular exercise is the best way to do that. If you want to lose weight you have to create a caloric deficit, meaning you're burning more calories throughout the day than you are eating. Burning off excess calories is a great way to do that. If you are serious about dropping the LB's I'd recommend 60 mins of cardiovascular exercise 4-5 times a week.

2. Watch your diet. Here is another place where you can create that caloric deficit. If you aren't a calorie counter, cut out the junk foods. Cut out the snacks, and the extras. Try writing down your food to see if you're overdoing it. Make quality food choices. Eat foods closest to their natural form. Pack your meals with whole grains, fresh fruits and veggies, and lean protein. Cut down on the carbohydrates, limiting it to about 4-5 servings of carbohydrates per day. Try to cut out the fats and sugars from your food choices. All of these little decisions can make a big impact.

3. Include strength training in your regimen. Building muscle on your body increases the amount of calories your body is burning all the time. The more muscle you have the more calories you burn. It's a math thing. You won't become bulky. That is the number one concern I hear, and I can promise you. Weightlifting will actually make you drop inches, and become more condensed. Compact, in a sense. Women don't have the same genetic makeup as men, and because we lack the hormone Testosterone, we don't physically have the ability to become large and muscular like men.

4. Make all your training core training. You can strengthen your core and abs in everything you do. Balance on one foot while doing bicep curls. Do a plank in between every exercise you do. Incorporate core specific exercises into your daily workout routines. Include some abs and crunches in as well, but if you're working your core all the time you won't need to be doing a million sets of crunches.

Exercise of the Week: Pushup Intervals

Mix it up.
I've said it before.
I'll say it again.
The best thing you can do for your body is to keep it guessing. Try not to get stuck in the habit of doing the same thing over and over. Your body gets used to routine and will adapt less. The more you keep it guessing the more you force it to adapt. It's good for you. I promise.

If you're lifting routine is getting mundane try doing 10 push ups in between every set of exercises.
For example...let's say your rotating between 3 sets of squats with a shoulder press and walking lunges. With the added push ups your routine would look something like this:

Set #1
15 squats with a shoulder press
10 push ups
10 walking lunges
10 push ups

Set #2
15 squats with a shoulder press
10 push ups
10 walking lunges
10 push ups

Set #3
15 squats with a shoulder press
10 push ups
10 walking lunges
10 push ups

Push ups are a great exercise that works all of the muscles of your upper body and your core at the same time. They are AWESOME. Do a lot of them.

Exercise of the Week: Weighted Burpees

These are tough...but awesome.

If you are a beginner start with 10 lb dumbbells. If you feel like you can step it up go with 10 or 15 pounders.

Start in a standing position.

Squat down setting the weights down a little wider than shoulder width in front of you.

With your hands on top of the dumbbells, like handles, jump your feet back so you are in a pushup position.

Do a full pushup, down and up, (with your hands on top of the weights still.)

Jump your feet in.

Stand up, holding the dumbbells.

Do an upright row so your elbows are up, and your weights come up to your chin.

Do a full military press, pressing the dumbbells over your head and then back down.

Repeat 15 times.

Work these in to your exercise routine so you do 3 full sets of them.

Exercise of the Week: Pushup Mt. Climbers

You guys are hard core. So, give this exercise a shot.

Begin by doing a regular pushup on your toes.

As you reach the top of the pushup bring your right knee into your chest and then back to starting position.

Repeat the same motion with the left knee.

Repeat with another pushup.

Aim for 15 reps. Do 3 sets and you should be spent!

This works your upper body and your core. DANG.

I Heart Kelly Rippa

Ok. SO. I am always perusing the web for innovative workout ideas, new exercises to try, and more efficient ways to get the job done. As I was searching the other night I came across a workout routine claiming to be one of Kelly Rippa's workouts. Now, I say claiming because let's be honest. There is NO credibility here. BUT, that said, the workout is still pretty sweet. So, beit Kelly's or not I still like it. Let it be known, I think Kelly Rippa is ADORABLE. She's in amazing shape, but she doesn't look sickly. She looks strong. Obviously she's got a trainer, and I'm sure she probably has someone telling her exactly what to eat, when to rest, and when to splurge. We don't all have that luxury, but we can try to work out like her, right?
RIGHT!
(That was all of you responding back to me with extreme enthusiasm!!)
What I like about this workout is each movement is targeting several muscle groups. This makes for an intense, yet efficient workout; Just like I like it. For some exercises, I attached videos to help better explain the steps. (Sometimes words and pics just don't do justice.)

THE KELLY RIPA ROUTINE

Go through this entire sequence three times doing 12-15 reps of each exercise.

Squat and rotational row; works butt, legs, back, and biceps

Begin by holding two dumbbells in front of you with your palms facing towards your legs in a regular standing position. Squat down keeping proper form (click HERE for a reminder on that if you need it!) After you come back up from your squat don't come to a complete standing position. Keep your back at an angle and do your rotational row. While pulling your elbows back like they are going to touch behind you, rotate your palms so they are facing up. You should be squeezing those upper back muscles. Release and rotate your palms back down, go into your next squat.

Rotational lunge; works legs and core

Begin by holding a dumbbell or medicine ball in front of you. (I'd say 10 lbs is probably good, increase if you're feeling daring.) Step forward into a lunge, go deep, and at the bottom of your lunge rotate over the front of your lunging leg. Example: if you lunge forward with your right leg, rotate to the right, over the top of that right leg. Rotate back to the center and step back to standing position. Repeat on the other leg.

One-legged hip lift; works hamstrings, butt, and abs

This one is kindof hard to explain, but see THIS video attached for instruction.

Sit-up to stand; works abs and legs

For these ones you're doing just what the name says. Starting on the ground and standing up. Hold a med ball or dumbbell in your hands. Lie down and start with the weight over your head. Use a little bit of the momentum to squeeze those abs to sit up, and then go to a standing position. Go back down and repeat. Click HERE for a video description.

Push-up with rotation; works abs, arms, upper back, and chest

These ones are AWESOME. Seriously love them. You can do them without weights to start if you're feeling like that is too much. Start in the beginning of a pushup. Do one full pushup and then lift your right arm of the ground making it perpendicular with the floor. Return to the starting pushup position and do the whole sequence opening with the left arm. Click HERE for a video description.

Inchworm and push-up; works chest, arms, and core

With this one you are doing a regular inchworm, but adding in a pushup at the bottom to increase muscles worked. Click Here for a demo video.

Exercise of the week: Elevated Pushups

If you have been doing normal push ups and are looking for a way to step it up, this is a great way to do it. Put your feet up on a chair or bench and keep your abs and glutes tight. You want to avoid arching that back. From here you do your push ups just like normal. Having those legs elevated increases the difficulty of the push up and also will work those shoulders a bit more. Do 3 sets of 15.

Exercise of the Week: Physio Ball Balancing

You've heard me talk core multiple times. All in good reason though. Your core is the powerhouse of your body. Whether you are a power athlete or a power mom. Having a strong core is beneficial for everyday functioning, (Think: lifting children, groceries, avoiding lower back pain, etc.)

This exercise is one that can be varied, so get creative. Balancing on the physio ball is something that can be intimidating at first glance, but it really just takes some guts. Once you start to get the feel for it you can branch out and try to increase your difficulty.
Start with just a normal knee balance. Find a wall or chair where you can stabilize yourself and take your time to slowly get on top of the ball. Once you feel like you've got your balance let go of the wall. First, just give yourself time goals. Stay up for 30 sec or a minute without falling off. Learn to use those core muscles and your inner thigh adductors to keep you in place. Once you've mastered that increase the difficulty by adding arm movement. Do arm circles out to your sides working those shoulder. Once that becomes too easy add weights. Do bicep curls or shoulder presses on the ball. You'll be surprised at how quickly you are able to increase your difficulty here. Heck, Before you know it you'll be standing on the ball!

Exercise of the week: Plank Push Ups

This exercise is a great one to strengthen your core and work the entire upper body as well. It's a variation on the normal push up, which of course is one of my favorite things ever. A GREAT way to sculpt those arms, and increase your upper body strength. Begin in the start of a push up, an extended plank. Hold this position for 10 seconds. Slowly release down into a push up and back up to your starting position. Hold again for 10 seconds and repeat. Do this 15 times. Really focus on keeping your abs tight, glutes tight, and your body in line.

Exercise of the Week: Oblique Plank Twists

The obliques are an area of the body that women often want to work, (think love handles.) This exercise is an awesome one that is SURE to give those sides a run for their money.
1) Get in a side plank position. Keep the side of your body in a straight line, not letting those hips dip down to the ground.
2) Extend the free arm up into the air as if to make a T with your arms. (This picture has the hand behind the head which is ok as well.)
3) If this position alone is difficult for you begin by just holding each side for 30 seconds at a time, not allowing your hips to dip down to the ground.
4) If you feel like you can intensify this exercise rotate your torso down towards the ground, touching your hand or elbow down to the ground. Rotate back to the start position. All this time not letting your hips dip down. Do 15-30 reps on each side. 3 sets of each.

*hint: You should be feeling this in the side that is closest to the ground as it is holding your body weight up.

Exercise of the Week: Plank with Tricep Kickbacks.

This weeks exercise comes with a disclaimer. A reminder, if you will, about why I do things the way I do. :)

Ever since I injured my lower back a few years ago, I've been really involving core training into my workouts. After trying to ignore the injury for a few months I decided it wasn't going to go away, and if I wanted to continue working out pain free I needed to get rid of it. I tried everything, Dr.'s, chiropractors, massages, and nothing seemed to help me. I decided to take matters into my own hands. (Not something I recommend in most injury situations, but I was at the end of my rope.) I began to study more about the body's core, and core training. I implemented core exercises more and more into my routines and surprisingly the pain started to subside. In some amazing way, strengthening my core muscles diminished the pain in my lower back, and it hasn't returned since. I now do core training as a part of all of my clients workouts, and two that have previously experienced severe back pain have had the same great results as I have. I can't promise this to be the case with everyone, but it is most definitely worth a shot! So...having that said. I like to take a lot of my exercises and add something to them, so they use your core; testing your balance, working your abs, making you concentrate on which muscles you're using. It can only benefit you. I promise!

Grab one dumbbell; I would say a 8-10 pounder. Get down on the ground in plank position with your arms fully extended. Grab the weight in one hand bring that elbow back, balancing all your weight on the opposing hand. Do regular triceps kickbacks with the arm holding the weight. Aim to do 12 to 15. Repeat on the other side.
*Things to think about
-aim to keep your hips down in line with your body
-avoid opening your hip that on the side you're working to your arm. You'll feel it more in your abs if your hips are turned down, abs fully engaged.
-think about that triceps muscle as your are squeezing that arm all the way back straight.
-if you aren't feeling it in the back of your arm try holding at the full extension for a second or two and then release slowly

Good luck!

Exercise of the Week: Time Saver Workout

The Situation: You get to the gym with limited time. You'd like to do some cardio as well as get some weight lifting in, but it's got to be quick. Here is a quick workout that will benefit you, burn some calories, and will be well worth your time.

The Regimen
First: Hit the weights
Your weight routine should look something like this. (Don't worry I'll explain myself.)

1 set of 12-15 Squats with Shoulder press.
1 set of 15 pushups
1 minute in plank position
(repeat this 3 times)

Next: Get in your cardio
(you can choose whichever machine you like. I'd suggest the treadmill or stairs if possible)

2 min warm up

3 min intensive high - we're talking really push yourself, sprint, go uphill, increase resistance, do whatever it is you need to do to get that heart rate pumping!
1 min breather - take the intensity down, catch that breath.
(repeat this without the warm up to fill the amount of time you have remaining)

end with a 2 min cool down


The explanation: As you've heard me say time and time again. I LOVE squats. Why do I love them so much? Because they are effective. They work every muscle in your lower body. When you do the squat with a shoulder press you are working your shoulders and some of the muscles in your biceps and upper back as well, making this exercise a definite multitasker! Make sure you keep your feet shoulder width apart, avoid letting your knees go over your toes, and sit low! Try and get those thighs in line with the ground. Make your weight heavy enough to really work you! Remember, you're trying to get your bang for your buck here. When doing your pushups, push yourself! Try to start doing some on your toes and then go to your knees once they get to hard. With your plank push yourself there as well. if a regular plank is too easy for you add some weight to your back or lift one foot up in the air. With these three exercises you're working every muscle in your body!
With your cardio this interval program will have you burning maximum calories in your short time frame. Really try and push yourself during your up intervals, and then scale it back and catch your breath for a minute. Weather you are able to do these intervals for 10 mins or 40 you should feel the workout!

Exercise of the Week: The Plank

I LOVE the plank! It is a great way to work the core, getting your upper and lower abdominals, your lower back, and your glutes. If you've mastered the basic plank position here are some ways to step it up, and challenge yourself a little more. I'd first try to get to the point where you can hold your plank for 1:00 to 1:30 seconds. Once you've accomplished that add a small plate to the small of your back (5-10 lbs) to make those abs work harder to keep that body in line. Really watch your form as you start to get tired. Squeeze your glutes and use your lower abs to keep your body in line. You can also try lifting one foot off the ground and holding, or alternate lifting one foot of the ground at a time. The same can be done with your arms. Punching one arm at a time forward or just holding.

Once you've mastered that there are a lot of variations that you can try. Press yourself up to a straight arm plank, and hold there. You'll feel this a little more in your shoulders, but its still giving that core a great workout. This position can also be done with some weight on your back.

Try the plank on the physioball. In this variation you want to make sure you keep your hips down. The tendancy is to press them up to release the pressure in your back.

Side planks are a great way to work those obliques. You don't have to hold a weight to do this one. Once you've mastered this exercise you can add some variations here as well. Try dipping your hips down to the ground and pressing them back up to starting position. Aim to do 15-20 reps on each side. You can also start from beginning position and curl that top arm around underneath your body so your hips rotate toward your front foot, and then back to startining. By 15-20 of those on each side you should feel it!

The Plank is a GREAT way to finish off a workout. Try to do 3 - 5 sets, and you'll be amazed at how quickly you'll improve your plank, and how strong your abs will get. Keep pushing yourself and making it harder. Fight complacency!!

Workin' out GI Jane Style

Exercise of the Week: Push Ups

Next to squats my other favorite exercise is for the upper body…Push ups! They are a total upper body exercise and they do wonders for toning the arms. But at the same time they give your lower back, abs, and even your quads a workout. The key here is maintaining proper form. Pushups are difficult for beginners, and the key is to just keep pushing yourself to improvement. Start with a standing wall pushup. If you feel like that is too easy for you go down to the ground and do “girl pushups” on your knees. With these you have to make sure to keep your body in a flat line; meaning keep your hips down and abs tight and you should be fine. As your body starts to get tired you want to raise those hips to give your arms relief, but don’t!! The next step up in difficulty would be a full pushup with your feet out behind you. Once you get to the point where you can do 15 girl pushups in a row, don’t be afraid to try full pushups. If the regular full pushup gets too easy for you I have a whole list of variations, so feel free to ask me! Pushups are a great exercise that really works the arms and chest that you can do anywhere. I would recommend doing three sets of 15, 3 times a week. I promise you’ll see the difference! (and lets be honest you’ll feel tough too!)

Circuit Training

For those of you who are getting bored of your workout regime I have a solution, or at least a suggestion…circuit training!! Circuit training is a total-body workout that involves performing a series of different exercises in one training session; typically alternating between intervals of strength training and cardiovascular exercise. It is a great way to burn calories, get that heart rate going, and tone your muscles all at the same time. By getting your weights and your cardio in at once, this is a definite time saver, another bonus. I’ve done this workout several times in the past few weeks and I really like it. I’m not much of a sweater, but for some reason by the time I’m done with the circuit I’ve been dripping! So…Grab a jump rope, some dumbbells, and your Ipod…and give it a shot. J

Jump Rope Circuit

So the Key here is you want to keep your heart rate up the whole time, so don’t stop to rest for too long. Try to move from one thing to the next pretty quickly and if you need to breath walk around too keep the HR going. You can use a timer if you’d like for your jump rope sequences, but I just use my Ipod and estimate it by song length.

Round #1
Warm up Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls with dumbbells (stand on one foot to increase difficulty)
Plyometric Lunges 1 set of 15 (total of 30)
*with these start down in a lunge, and jump up switch legs in the air and land down in a lunge on the other leg. This counts as 1 rep.

Round #2 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time
Plyometric Lunges 1 set of 15 (total of 30)

Round #3 (Repeating round #1)
Jump Rope 1 song (3-4 min)
Pushups 1 set of 15-20
Balancing Bicep Curls switch legs this time (switch legs ½ way through)
Plyometric Lunges 1 set of 15 (total of 30)

Round #4
Jump Rope 1 song (3-4 min)
At the end of the song do 30 straight jumps jumping as high and as fast as you can1
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank for 1:30

Round #5
Jump rope 1 Song (3-4 min)
Again 30 straight jumps as high and fast as you can
1 set of 3 way lunges w/10 lb dumbbells (alternating front lunge 10, alternating side squat 10, alternating back lunge 10)
Plank 1:30
Jump rope finish 1 song (4 min)

AB Circuit
Sit down Hold 10 lb dumbbell, lift your feet up of the ground and twist side to side (15 to each side)
30 regular crunches
30 crunches with elbows to knees
*repeat this as many times as you want
You’re done!

because...you're not hard core...unless you live hard core...

I love, love, LOVE to run. Crazy, i know, but true. Last summer I began training for my first full marathon. I had done my first half marathon the previous April and loved it so much I was sure the experience of a full marathon would be just as incredible. My training was going really well until i got up to my 18 mile long run. At this point i started to have major problems with my lower back to the point where i could barely walk, let alone run. Sadly, i had to pull out of training and take some time off of running all together. My back continued to hurt for several months, and all i tried to do to remedy it didn't seem to help. I sought the help of some doctors, chiropractors, and physical therapists and was still having the same pain. At this point i decided to take matters into my own hands. After doing some research I found something I thought might help me. It is called core training. The term was nothing new to me, being in the fitness industry it is something you hear all the time. But, i had never studied it as in depth until this point. Your core is the center of your body, and when your core is strong everything stemming out from your core will have more power as well.
I began to add more core work into my workouts, and the difference I have seen has been incredible. Not just in my running, but in everything i do. I have really been incorporating more core training with my clients as well, and their response to it has been 100% positive. From improvements in snowboarding, to lifting children, to just getting up and down all the time. Balance, coordination, and overall strength is improved. I'm sold on the fact that core training is important. I'm happy to say i'm running again. I'm preparing for the Salt Lake half in April, and if all goes well I'll have my first marathon completed by the end of the year! :)
A Few Core Exercise Tips
-Do regular exercises such as a shoulder press or bicep curl on a bosu ball, or standing on one foot. This causes you to use those core muscles to balance while doing other exercises.
-Try one legged squats and lunges, again causing you to use your core to balance while you're working your legs.
-Hold the plank position. Get down on your elbows and toes, keeping your hips flat and your body in line. Hold this position for a minute. If that is too easy add a weight on your back or try lifting up one foot at a time. This position is great to work those abs and your lower back at the same time.
-Do walking lunges with a twist. Grab a 5 or 10 lb dumbbell and hold it in front of you. Lunge forward with your right leg and, holding the weight out in front of you twist over to your right as you lunge down. Step back together with your left foot and repeat on the left side. Remember to keep those abs tight the whole time!
-Do pushups! They are a great way to work those core muscles, and get your upper body as well.
-Remember to work the lower back. Most people think "abs, abs, abs" but don't realize that to whittle that middle you can't just work half of it. You've got to strengthen your lower back, and obliques as well....aka your core.