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 :)

Do What You Love!

Today's workout for me was twenty minutes of intervals on the elliptical and 60 minutes of lifting. I was LOVING it. Yesterday was a running/core day for me, and my enthusiasm for the two days was pretty different. It felt great to get my run on yesterday, and my core work actually made my abs sore which never usually happens...BUT I loved my lifting workout today. It is crazy how we go through cycles of what we love in our workouts. Sometimes running is all that can quench my exercising appetite, and the thought of lifting a heavy object is revolting. Other days I feel so strong and powerful when I do my resistance training and it's all I can do to keep myself doing some cardio.

I think that it is always good to mix up your workouts. I say that all the time, but I also think that you do what feels fun and exciting to you. Maybe that means going for a hike, or taking a bike ride? Maybe to you, what sounds fun is a banging Zumba class with a room full of super enthused people that will keep your energy going. Find something that feels fun or good to you and do it! Train for a race, take a dance class, join a yoga studio. Do whatever is going to get you moving that you LOVE, because if you don't love it...you aren't going to stick to it!

Resistance workout for today:

**repeated 3 times, alternating exercises**
15 assisted pull ups
24 plyometric lunges

**repeated 3 times, alternating exercises**
12 squat curl press with dumbbells
15 walking push ups (start from standing, bend at the hips and walk your body down to a push up position. Do a push up, walk your hands back, and stand) 

**repeated 3 times, alternating exercises**
15 squat throws with an 18 lb med ball
10 step ups with DB on the right leg
10 step ups with DB on the left leg
12 Med ball squat/plank/throws  (with these I place the med ball down on the ground in front of me, squat down, put my hands on top of it, balancing, and step my feet back into a plank. Step the feet back in to standing, grab the med ball, throw it up and catch it. Set it back down and repeat)

**repeated 3 times, alternating exercises**
15 pushups with the TRX
1 minute plank with feet balancing on the med ball

Done and Done.

What is your favorite kind of exercise these days? Are you loving working the weight room? Running in the spring air? Spinning yourself sweat-less?

Greek Yogurt Protein Shake

My routine has gone a lot like this in the past few days. Train my morning clients. Go to the gym and get my workout on. Come home to a protein shake made with greek yogurt. It is quick. It fills me up, has a ton of protein without a ton of calories, and is a great post workout recovery meal option.

Cinnamon Strawberry Banana Protein Shake
- 1 tray of ice cubes
- 1 cup of Fage Greek non-fat yogurt
- 5 strawberries
- 1/2 small banana
- 1 serving of Biochem Vanilla protein powder
- 1-2 tsp of cinnamon
- 1 cup of water
- a few dashes of Splenda (optional)

Blend this all up in the blender and there you have it.
285 Calories. 41 grams of protein. Awesome.

I use a lot of ice and water because it brings it to the consistency that I like. It makes about two of these glasses full, and I drink them both.

I usually drink it down while I look at Pinterest. I let my lunch time be my waste-time-surfing-the-internet time. That way I can get it out of my system, and get to work after I'm done eating. Go ahead. Make fun of my re-usable straw. Everyone does. It happens to be from an awesome pack of re-usable straws my mom got me from Crate & Barrel. I LOVE them.

I always clean my blender with my quick and easy blender cleaning trick. It makes life a LOT easier.

Today's Workout: 


Quick Chest and Tricep Workout:
3 sets of each alternating between exercises


Set #1
15 TRX push ups
alt with
15 TRX tricep presses


Set #2
12 chest presses with the cables w/alternating lunges (40 lbs)
 alt with
12 alternating lunges
alt with
12 tricep kickbacks w/10 lb db's


Set #3
Chest flies with 20 lb dumbbells 
alt with
tricep pull downs with cables (30 lbs)


Set #4
Push ups with the 12 lb med ball to burnout 


Cardio:
60 minutes of intervals on the stairs  it was somewhat killer on me today! I think it was because last night at like 10:00 two of my friends talked me into a quick jaunt to the gym for a run. I had already done 70 mins or cardio yesterday, but I didn't want to miss out on the party. I am really glad I didn't. It was one of the funnest runs I've had in a while. 3.5 miles at around a 8:15 pace. I wasn't mad.


November 10th: Today I am thankful for modern day appliances. What would I do without things like a blender, or my mini food processor? Who knows...


Do you allot yourself time to waste on the internet? I have to keep it scheduled or I could be unproductive online all day long! When was the last time you had fun working out? Were you with friends?

Also...Don't forget to enter the Hits for Healthy Holiday's Mix Giveaway! 

Mixing Things Up with a Kettlebell Workout

If you have heard the word, "kettlebell," over and over and you are curious as to why people are working out with something that goes on the stove or a noise making device, this may help clear things up a little. A kettle bell is a weighted device that is similar to dumbbell as far as usage goes, but has a handle on top. This picture might help...

(image source)

Saturday I was absolutely exhausted. After all the birthday festivities. I didn't get to bed until after 3AM, which if you know me is WAAAAY out of my usual bedtime region. I woke up with very little energy, and so when I finally drug myself to the gym I didn't know what I was going to get. I decided I could muster up a little bit of cardio, and then mixing it up with a kettle bell workout. It was a great change.

Cardio:
30 minute intervals on the elliptical

Strength Training:
Kettle Bell workout

*3 sets of each alternating between exercises*

SET #1
20 kettlebell swings w/a squat (w/one 20 lb kettlebell)
alt
15 kettlebell pushups (push ups on top of two kettlebells)
alt
20 alternating lunges (holding a 15 lb kettlebell in each hand)

SET #2
12 single right arm rows in a deep lunge (w/one 20 lb kettlebell)
alt with
12 single left arm rows in a deep lunge (w/one 20 lb kettlebell)
alt with
15 squats with a bicep curl on bosu ball (holding a 15 lb kettlebell in each hand)

Done. This entire kettlebell workout took me about 35-40 mins and my heart rate stayed elevated the whole time. If you don't have a kettle bell at home you can actually just hold a single dumbbell with both hands for the swings, or like normal for everything else and you will get the exact same results.

Have you ever worked out with kettlebells?

A Winning Monday

Today is the day. 
Let's just cut to the chase. The winner of October's Sickeningly Sweet Music Mix Giveaway is #44 Stacy from "Ben and Stacy"
She said...

I love this idea! It probably appeals to me because I wear black all the time...anyways...Congrats Stacy email me at megolina21 at gmail.com and I'll get you your tunes!

Happy Monday to every one! I'm feeling unusually optimistic for a Monday. Maybe it's because I got in a great workout this morning? Maybe it's because I'm very happy that it isn't snowing? Maybe it's because I'm wearing my new colored jeans which makes me feel like a kid again (we were all about the colored Gap denim at my house) Maybe it's because my b-day is on Friday? Who knows. It doesn't matter; I'll take the optimism.

Monday's Workout:

30 mins of intervals on the elliptical

Lifted legs & Shoulders
3 sets of each alternating between exercises

Set #1
12 squats with leg press on sled 270 lbs (If you aren't doing these, start now. One of THE BEST exercises in my opinion. You engage SO many muscles, burn LOTS of calories, load up the weight, and tone a million things at once.)
alt with
single leg balancing front raise with 25 lb plate

Set #2
12 step ups with an overhead press with 15 lb db's
alt with
12 step ups just holding db's
alt with
12 single leg reverse lunges on physio ball with right leg
alt with
12 single leg reverse lunges on physio ball with left leg

Set #3
15 Squat throws with a 18 lb med ball (I. LOVE. THESE. just ask my clients)
alt with
20 Med ball throw downs (working the core and shoulders)
alt with
12 Upright row to a dead lift with 20 lb db's

20 more minutes on the elliptical...called it a schweaty day.

Can I just bring up something real quick...Since my Ipod is out of commission (may it rest in peace) I am at the mercy of whatever music the gym happens to be playing while I lift. I can use pandora on my phone as I do cardio, thank goodness. However...while I lift I get whatever is on. Today this song came on...

I'm sorry...Maybe "private eyes, watching you" wasn't a creepy term in 1981, but I feel like I'm not alone in saying it is now. Maybe we have Hall and Oates to blame for all the crazy peeping toms born in the 1980's? No?

Anyways...GUESS WHAT? I have another AWESOME contest/giveaway to announce today!! Two of my FAVORITE things in life combined. Wahoo!

I hope your Monday is looking as optimistic as mine is! :) xoxoxo

Exercise of the week: Triceps Dips

One common area of concern is the underarm...call it lunch lady arms, call it your angels wings...nobody likes when the bottom of their arm moves independently of your body. Triceps dips are a great exercise to target the back of that arm. It is a easy exercise that can be done at home, at the park, or at the gym.

Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

To increase difficulty put your feet up on another bench or place them on a physioball.

Wednesday Workouts

My Wednesday workouts are by far my favorite of the week. I have the most time and energy to get in some good solid lifting and some good cardio. The best part is I get to work out doing things I LOVE which makes me even more happy. After work this morning I got my lift on. The workout for the day was total body again. I'll be doing total body until my foot heals up and I can get back to my running.
It went a lil' something like this...

Warm up 5 mins walking on the treadmill.
*Warming up is something that SO many people skip over, and shouldn't. With all of my stupid injuries I've been working through I've been reminded of the importance of warming up your muscles and priming them to work hard. It's VERY important and will keep you UN-injured!

*3 sets of each combo
 
12 Seated Rows With Cables ( 60 LBS)
alt with
12 Bicep curls to the front with cables (40 LBS)
alt with
12 Single Leg Lunge on Bench with Right leg and then left leg (holding 25 LB plate)
*place left leg on bench behind you, shoelaces down and lunge down slowly. Your front knee should be in line with your ankle and NOT go forward over your toes)

12 chest press lunges with the cables (40 LBS)
12 cable lunges with resistance (40 LBS)
alt with
15 Triceps dips on bench with feet up

10 squat alt with reverse lunges on the right leg (50 LB bar on shoulders)
alt with
12 Upright row to a deadlift combo (50 LB bar)
alt with
10 squat alt with reverse lunges on the left leg (50 LB bar on shoulders)
alt with
1 minute plank (with 25 LB plate on lower back)

12 side to side Pushups
*start from center and take arm out to the right push up, back to center, out to left push up back to center. etc.
alt with
20 up and over lunges on bench right
alt with
20 up and over lunges on bench left
*I'll have to include these and an exercise of the week one of these days. They are AWESOME.


Tonight will be cardio :) 
45-60 mins intervals on the elliptical (depending on when I can get there!)
Janae's 45 min karaoke dance party...I mean spin class. Love. My legs will be toasted I'm sure, but it always feels good to get em' spinning.

I have to tell you I have been having a minor heart attack over the past two days. I lost this guy...

I almost submitted a missing persons report. Working out without it today and yesterday almost killed me! I have told you before, I LOVE working out to music. It makes my workouts fun, and I have to have something to sing to while I'm sweating up a storm. I seriously have been DYING, and searching every possible crack of my house, car, bottomless gym bag, the gym, pockets...you name it. I looked there. Except for my window sill, under my blinds...which is where I found it. HALLELUJAH! Best. Day. Ever.

Also...remember how I told you I'm going on that sweet trip in a few weeks here? Well I've been trying to find a new swimsuit. How about trying on swimsuits to keep you motivated? Yowza! I got a bunch to try on and I want your opinions...

ab

c d

Do you have a day of the week that you feel like you get your best workouts in? Take advantage of those days!! It always feels good to know you got worked! Do you workout with music? Unless I'm working out with friends I prefer to have some tunes pumping me along. Which suit do you like best? a, b, c, or d? Does swimsuit season help you feel like kicking your buns in gear? It surely does for me!

Buenos Noches and a KILLER exercise of the week

It is past my bedtime, and I haven't even written the post I wanted to write for the day yet...sigh...
The good news is I have a exercise of the week leg combo that is going to knock your socks off.
Literally...it's really hard...it may just knock your legs off. It is AWESOME, and I dare you to try it!

Walk This Way Squat/Lunge Burn out

It goes a lil' something like this:
Keep in mind this is a progressive combo. It's like walking lunges on super steroids. Except we don't do steroids...duh...

Round #1
Grab yourself a 25 lb plate, heavy med ball, or DB and hold it in front of you.
If you can hold it out in front of you, you will get the added bonus of working the shoulders and, upper back, and biceps too.
Holding your weight of choice in front of you step into one walking lunged with your right leg. Lunge down and up. The key with these lunges...and all others...is to take a big step and then go straight down, not forward over the knee. The knee should stay right in line with the ankle.
Next, step from your deep lunge step your left leg forward directly into a single lunge on your left leg.
Step your right leg forward into a single squat. (Still holding that weight in front of you, keeping your knees in line with your ankles, and your hips back.)
*Bonus move* one single squat jump up and down
Continue directly into round #2

Round #2
Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue directly into round #3

Round #3

Step into a lunge on the right leg and (staying in place) do two lunges up and down.
From that position step into a lunge on the left leg (staying in place) do two lunges up and down.
Step your right foot into a squat position and do two squats in place
*Bonus move* Two squat jumps up and down
continue into round #4


.....I think you get the progression. So...you go all the way through this until you get to 10 reps of each exercise. Essentially there are 10 rounds, each building up by one rep. Yes. Killer. KILLER AWESOME. I promise you'll be feeling it. It works your ENTIRE body. Your arms will be feeling it. You will use your core the whole time. And if your legs aren't burning you are superhuman. Try to do this two or three times through with your resistance training. Burn baby Burn!


Ok...Goodnight Y'all.


What time do you go to bed? I would LOVE to be in bed by 11:00, but that NEVER happens. It seems like it's always midnight. Are you going to take this leg combo challenge? You should!! If you do I want to hear about it!


Don't forget to enter the Put Some Spring In Your Step Giveaway!!

As Per Your Request

I have posted several circuits before, and I'm getting awesome feedback from you guys about them! I LOVE that you are doing them. I promise you they work. High intensity training is the way to go if you are looking to lose weight and tone up.

You keep asking for more, so I will keep them coming!
Saturday workouts are always my favorite for some reason. I think it's because I usually don't have any make up on when I go to the gym on Saturdays, and I always wash my hair on Saturdays...because of this I feel like I can really get my sweat on.

Since tomorrow is Saturday I thought I'd give you a new circuit workout to try out!

The Get Sweaty Circuit

Segment #1
20 Jump Squats (Yep feel the burn)
15 push ups straight into 15 leg jacks (Leg jacks...Start in push up position on your toes with your legs together. Jump your legs wide and then back in to start position. that counts as one)
40 Mountain Climbers
2 minutes running up and down your stairs (If you are at the gym you can do 2 mins on the stair machine. If you don't have stairs you can do 2 mins of step ups on a chair or bench)
*repeat this three times through

Segment #2
15 Squat-Curl-Press with dumbbells (Holding your dumbbells by your sides squat down, stand and do a bicep curl and then press over your head)
20 jumping skinny-wide squats. Hold a plate/dumbbell/med ball in front of you (I hold a 25 lb plate) stand with your feet together and squat down. Jump your legs out wide and squat down. That counts as one.
16 push ups with a rotation. Click HERE for a video description of these.
2 minutes running up and down your stairs
*Repeat this 3 times through.

Segment #3
20 Plyometric lunges (Remember these are jumping lunges. Start in a lunge position jump in the air and switch feet)
1 minute plank with hip dips (Start in plank position dip your hips down to the right touching the ground and then to the left. Repeat this as many times as you can for the full minute.)
15 Burpees Start from a standing position. Put your hands on the ground and jump back to a push up position. Do a push up if you can. Jump your feet back in and jump up as high as you can with your hands in the air. That counts as one.

2 minutes running up and down your stairs
*Repeat this 3 times through. 

Give it a whirl!

A lot of people ask why I always add so many legs into my circuits?
1 - Because it's a large group of muscles you burn LOTS of calories doing them
2 - Because it works everything from your waist down (most women's problem areas)
3 - Because they are my favorite muscle group to work
4 - Because what girl doesn't want BOMB legs?


Do you like circuit workouts? They are hard, but OH so good! Are you a fan of working the legs? I would rather do legs than any other muscle group!!

Arms like Madonna...but not in a scary going to beat you up kind of way...

One time one of my clients called her under arm flab her "angel wings." Darling right? If you're 70 like she was...then you can pull of saying things like that. Most of us would rather have super buff movie star arms. Here are some of the best ways you can tone up your upper body.

1# The Push up. 

You can't beat it. It will tone all of the muscles in your upper body, and work your core as well. There are so many ways you can incorporate these into your workouts.
I am a HUGE fan of anything circuit related or that will activate your core while you do it. Try some of these...

Weighted Burpees

Step Up Push ups 

Elevated Push ups

Plank Push ups

Another great way to incorporate push ups into your workout is to drop and do ten push ups in between every set of exercises your workout. It gets hard...promise.
You can also try this...

Chest Press on Stability Ball

#2 Work the triceps. 
The muscle that runs along the back of the arm is the triceps muscle. Push ups will tone up this muscle but you can also try...

Plank triceps kickbacks

crazy plank

Triceps Dips 

#3 Decrease your body fat. 
I hate to break it to you, but spot reduction just isn't possible. You can't pick to lose weight in one area. You have to lose weight all over. You can focus on toning areas, but you have to get rid of the fat to be able to see the toned muscles. You can decrease your body fat and increase your lean muscle mass through cardio/resistance training, circuit training, and improving your eating habits.

 Don't forget to enter the YOGURTLAND GIVEAWAY if you haven't done it yet!

Do you like push ups? I kinda love them? Sick and wrong, I know. They are just SO good for you. Are you having a good weekend? I sure hope so :) xoxoxo

Exercise of the week: Circuit Workout & 53 degree temps.

Do you sometimes feel like you accidentally clicked on a link to the weather channel for Provo, UT when you read my posts? Oops! Oh well. :)
The past two days here have been AWESOME. I ran outside yesterday and it was like sunshine filled medicine to my soul...I'll get to that in a moment.

First: My circuit workout from yesterday.
It went a little something like this and I was loving it.

Circuit #1 (Repeat this twice through)
Weighted Step Up Push Ups - 10 R & 10 L (I did it with 15 LB DB's and I felt it!)
Squats with an upright row - 15 reps
2 minute sprint on treadmill (really pushing it as FAST as you can go!)

Circuit #2 (Repeat this three times through)
Assisted pull ups - 15 reps
Alternating Reverse Lunge with a bicep curl @ top - 12 w/curl 12 reverse lunges w/out curl
Jumping wide to narrow squats w/25 lb plate - 10 reps (with these you want to hold a 25 lb plate in front of you jump to a wide squat and squat down, immediately jump to a narrow squat and squat down. that counts as 1 rep.)
2 minute sprint on treadmill (Keep trying to burn out those legs by pushing that speed!!)

Circuit #3 (Repeat this three times through)
Push ups - 15 reps
Wheel lunges - 1 set of 10 right/ 1 set of 10 left
Plank Hold - 1 minute
2 minute sprint (Bless those poor little leg's hearts...they should be dying by now...but keep pushing it!)

This whole workout should take you about an hour and your calorie burn should be about 700-800 + if you are really pushing it! It is an AWESOME full body workout that will work your core the entire time you're working as well! I was a schweaty mess afterwords...can I just say that there was a girl there running with her hair down? Wha?!? How do people do that?

Hair in my face while working out = Pure annoyance.

I came home from my morning workout and enjoyed some lunch and had every intention of showering, and all that jazz...however the sunlight beaming through my window enticed me otherwise. I couldn't NOT go outside. So I went on a four mile hill run that absolutely made my day! I LOVE hill workouts in a weird way. I think I was smile running the whole time, while mouthing the words to my newest playlist...which reminds me...if you haven't entered to win the March Madness Mix Giveaway just go do it already!

I hated that this post was photo-less, so I threw a fave of mine in for good measure. This pic has nothing to do with anything...except it reminds me that summer is coming, and I love sunshine. :) Oh...and the girl to the left is my BEAUTIFUL BFF Benita who does my circuit workouts with me. Lola the chica next to her is another gorgeous BFF of mine who is a BOMB marathon runner. I heart them both. Well lookie there, I tied the photo in after all...talent people. Talent.

Do you workout with your hair down? If you do I am extremely amazed by you. I can't do it. Not even an option. Do you like hill work? My legs are my favorite muscle group to work so anything that works em while doing cardio (Hills, Stairs) are my favorites. 

If I were a president I would...

1. Work out daily in the White House Gym. I don't know if they even have one, but they've got to right?
2. Have a chef who prepared me BOMB meals with all of the perfect amount of calories and macro-nutrients at all the perfect times.
3. Take the White House helicopter to a warm beach somewhere and soak up some needed Vitamin D.
4. Go shopping with my personal stylist. If you are president you have to look awesome...duh.
5. Throw a huge dance party with the Black Eyed Peas, Gwen Stefani, Ke$ha, Usher, Beiber, Lil' Wayne, Justin Timberlake, Taio Cruz, and Pink...And STEPHANIE of course. ;) 
6. Enjoy fat free frozen yogurt whenever I wanted from the FroYo machine I had installed in the kitchen.
7. Play a game of sardines in the White House where everyone is dressed in black, lights are out, and the winner gets ten million dollars. 
8. Oh yeah...and make sure that everyone was happy with health care, equality issues, education, job security, and world peace.

What do you think? Will I be up for election in 2012? You'd vote for me, right? ;)
Until then I'll just keep up the good work training my clients and baking up a storm.

Step It Up Presidents! 

(My Presidents Day Work Out)

Because presidents are required to really step it up when they are elected into office, I give you my presidents day step up work out.

Exercise #1: Step ups with an upright row. Do six step ups on the right leg holding dumbbells. At the top of your step up do an upright row. Follow with six step ups with out the row. Repeat this same sequence on the left side.


alternate with:
Exercise #2: Plank Hold (put a 10 or 25 lb plate on your back if the regular hold is too easy.) Hold this for as long as you can. Start with 30 seconds, build up from there!

alternate with:
Exercise #2: Squats with a 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.
*repeat this two or three times through.

Exercise #4: Step ups with a bicep curl. Follow the same pattern as you did with the step ups and a row, but do a curl instead of a row. Repeat on both sides.

alternate with:
Exercise #5: Row In a Lunge. Do 12 of these on each side.
*repeat this two or three times through.

Finish with...
Exercise #6: Step Up Push Ups. mmmm...I love these. Try for 10 on each side. Go for more if you're feeling it.

alternate with:
Exercise #7: Elevated Push ups. Your arms should be toasted at this point.

You can add weight or increase the height of the step to any of these exercises to increase the difficulty. Don't be afraid to step up that work out. Your legs will thank you. :) Step ups work your glutes, quads, hamstrings, your calves, and your core. BOMB. Add an arm exercise in there and you've got a full body workout.


What would YOU do if you were president? I just might have to do some of my presidential wishes anyways...like the frozen yogurt machine in my kitchen? How do you feel about step ups? If you aren't a fan try to mix them up with other exercises to make them a little more exciting. I love them because they work! Nothing like a good leg burn.

Exercise of the Week: Step Up Pushups...this just got real.

Sitting in the dentist chair for three hours is a real calorie burner. That is how I've spent my afternoon. I got a nice little surprise when I went for my routine cleaning, and the hygienist said..."now we're going to take care of that crown today too, right?" I went in to instant internal panic...you see the my dentist, (who is awesome), told me like a year or so ago that I was eventually going to need a crown on one of my teeth, but I didn't realize he pulled the sneak attack and went ahead and scheduled it for me. YIKES. I'm pretty sure I got a really good core workout in while I was there though. I keep my my whole body tight out of fear. For whatever reason my mouth doesn't take too well to the numbing shots they give me for dental work. It never has. They always have to give me another shot later on because I am still feeling the drilling and such. Fun huh? Well 4 shots later...yes, it took FOUR, my mouth is now probably numb enough to last me until I have to go back to get the actual crown put on. (Today was just the temporary.) After sitting feeling like my mouth was in an automotive shop and my lips were like unto a pregnant womans belly, I am done. And no, I am not dramatic at all. 

ANYWAYS...I am IN LOVE with these step up push ups as of late. They work your chest, your legs, and your core. They are challenging, and fun too! I planned on posting them as my exercise of the week, but to try and describe them in words would probably be super confusing...so...you got your wish. A video.

 

Don't worry...the second the sun comes out in Provo I've got my shorts on. I don't care if my legs look like they've been marinating in bleach. I am going to get the warm weather here as fast as I can, and I feel like dressing as if it was here is a good way to do that. 

These step up to push ups are hard on their own, but if you're looking to get crazy try doing them holding 10 to 15 pound dumbbells. Step up holding the dumbbells, step back set them on the ground and push up on top of them. Try to do 3 sets of 10-15 on each leg. I did them this morning as part of my workout and they were killer! 

Do you hate the dentist as much as I do?? I should rephrase that? GOING to the dentist...like I said my dentist rocks...it's just what he does that I'm not a fan of. Was the video helpful?? I hope so :) Have a great Wednesday!

Maximize Both Your Workout Time & Your Cleanup Time

Time is precious. Everyone is busy. Whether you are working, parenting, or just living life the best way you know how; it seems that everyone has a full plate. Trying to get workouts in can be tough, and unfortunately, it seems that working out goes to the bottom of the priority list when life gets really crazy. Working out doesn't have to mean hours and hours at the gym. If you are efficient with your exercise you can be in, sweaty, and out in no time at all. Here are some great ways to maximize your workout time.

1) Become a multi-tasker. Combination movements are some of my favorite exercise because they allow you to work several muscles at once. Some of my favorites are:
- Squats with an overhead dumbbell press
- Lunges or step ups with a bicep curl
- Walking Lunges with a shoulder raise
- Plank Rows with dumbbells
- Row in a Lunge
- Plank triceps kickbacks
- upright row to a dead lift
- squats with a bicep curl

2) Super Set your workouts. Instead of doing three sets of bicep curls in a row with rest in between, alternate muscle groups and alternate between two exercises. Bicep curls, squats, bicep curls, squats, etc...you get it. If you do an upper/lower body combination or two opposing muscle groups like back and biceps you will allow one muscle group to rest while you are working the other muscle group. This is a great way to keep your heart rate up as well.

3) Go with a plan. If you start your workout with the...what should I do today...attitude, you will probably waste time. Take a day in the beginning of the week and plan out what your workout schedule is going to look like. You will be more efficient, and you will be more likely to fulfill your planned routine.

4) Make your workout HIIT. HIIT stands for high intensity interval training. What this means is you are working high intensity intervals into your workout plan instead of just keeping your heart rate at more of a steady state. This can be a great time saver if you work out in a circuit training style. Adding cardio bursts into your weights routine such as; jump squats, plyometric lunges, burpees, step ups, or mt climbers are great exercises to increase your heart rate and allow you to burn more calories. You'll sweat like CRAZY promise.

Now to the cleanup...
I love making my strawberry banana protein shake. It is easy, high in protein, refreshing, and really tasty. It actually fills me up too. One thing I hate is the cleanup afterwords. Blenders/magic bullets, cuisinarts can all be really hard to clean. BUT I have the best solution.

Easiest cleaning method EVER. 

So tell me...How do you make the most of your workouts? Do you find that your workouts are the first thing to go in a time crunch, or is it a priority for you? Do you use your blender? If so, what's your favorite combo?

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.

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: Crazy Plank

You know how I love the multitasking.
This is a great exercise that not only will strengthen your core, but will work your upper and lower body at the same time. Phenomenal.

1. Start in a regular plank position on your elbows.

2. Push yourself up in to a push up position, so your arms are extended.

3. Return back to regular plank position
4. Take your right leg out as far as you can and leave it there. Take your left leg out as far as you can and leave it there. Your legs are in a wide "V" at this point.
5. Return your right leg back to center, followed by your left leg back to center.

This is one full repetition. Repeat this 15 times and you should be feeling it!

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.

Legs and Shoulders Circut

I am SO sore today. Like not the kind of sore that you feel when you wake up and then brush off and you're fine. The kind of sore where shopping with my sister was painful. I'm THAT sore, and you can be too.(Sounds so enticing...I know.)

I have done this legs and shoulders circuit a few times and it hasn't failed me yet.

There are 3 separate segments each to be repeated 3 times. It goes a little something like this...

Segment #1

1 set of 15 Squats with the 50 lb bar (on your shoulders)

1 set of 12 upright rows with DB's balancing on one foot

1 set of step ups on the bench 15 on each leg (you want some speed so you get that heart rate up)

*go through this three times

Segment #2
1 set of 15 single leg lunges on the physio ball (Stand with feet shoulder width apart in front of the physioball. Place one foot on top of ball, think shoe-laces down, and roll back into a lunge. Repeat on other side.)

1 set of 12 front raises with DB's

1 set of 30 mountain climbers (again this is to get that heart rate up)

*go through this three times

Segment #3

1 set of 12 single leg squats with a military press with DB's (Holding two dumbbells, balance on one leg and squat down as you come back up press the DB's over your head and then repeat. Do each side)

1 set of 20 plyomtric lunges (elevate that heart rate)

*go through this three times

Push yourself! If you aren't feeling these exercises add more weight, or increase the # of Reps. Those buns should be burning!! :)