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 :)

Sore Legs are Happy Legs: A Killer Circuit Workout!

I LOVED my workout yesterday. I usually like my workouts, but for some reason I really LOVED yesterday's. It was challenging and it went by really quickly! I was sweating like crazy, and I am now super sore, which is not the norm for me. It felt great! It went a little something like this...

Alternate through the first three sets three times, and then finish with the fourth set of core work. The pull ups can be done on an assisted pull up machine, or can be replaced with bent over rows if you are doing this workout at home! I used a 25 lb dumbbell for my clean to press, but you can use whatever weight works for you!

Happy Sweating! 

Don't forget, there is only a few more days to enter the August Anthems Mix Giveaway!

Just a lil' Sunday Something

Today's post is nothing more than an update for our July Challenge. I can't wait to put all these together into a KILLER circuit workout!

Day #22 single leg squats

With these you are going to do 11 on each side. Single leg squats are great for SO many reasons. They are AWESOME for tonight your legs up because they force you to work your legs individually. They work your balance, and core strength as well which is awesome. If you'd like to make these a little more difficult, hold a weight in one or both of your hands.

We Gone and Done It Again

Today was round two of our at home circuit workouts. This morning my fabulous sister Linds joined in as well. I love being able to work out with everyone! It is so much fun :)

Our workout today went like this...

3 rounds of the following...
- Jump Rope 100 times
- 20 front to back single leg squats on the right leg w/the TRX
- 20 front to back single leg squats on the left leg w/the TRX
- 12 squats, 12 rear rows, 12 bicep curls (with 15 lbs DB's)
- 10 inchworm push ups

2 rounds of the following...
- 30 seconds of mountain climbers
- 30 second regular plank
- 30 second elevated plank
- 30 toe pick crunches

finish with a grand finale of 15 pushups :)

It was a great workout that took us about 40 mins again. Keep in mind that in between some of these exercises we are wrangling children! I love that my sisters little kids want to be in on the workout with us. We got to talking about how having kids at home can make getting a workout in difficult. Leaving to go to the gym may be impossible, and little kids love to interrupt a good workout session at home. Obviously, I haven't ever dealt with this issue, but I asked my sis what helps her to get her workouts in.

Her answer was that she makes her workouts a priority. It is SO easy to have something come up, to give an excuse, and to let something else take priority over exercise, but you HAVE to decide how bad you want it! My sister tries to exercise when her kids go to school or nap, so that she can have some time to herself. She said it helps that she has a treadmill and some weights at home, because getting to gym is really hard to do. She does a lot of my at home circuit workouts that you can do ANYWHERE, and with just about anything. I loved her suggestions!

How do you get a workout in with kids at home, or when your real life schedule gets the best of your time?

PROOF: You don't need a lot of equipment to get your sweat on.

Happy Tuesday Y'all! Like I think I'm from Texas or something? I hope the start to your week has been great. Although coming home from vacation is always a little bit rough, I am always glad to get back into my own eating and exercise routine.

This morning my workout was extremely simple, but killer. I have done workouts similar to this one in the past, but anything combined with 8,000,000,000 burpees is always a guaranteed sweat fest.  All you need for this workout is a kettle bell or a dumbbell. Which means, you can do this workout ANYWHERE.

 (Image Source)

I used a 20 lb Kettlebell for my workout. I would recommend 15 lbs at least, but if you are just starting out, or you don't have anything else, go with 10 or 12 pounds. If you are using a single dumbbell, just hold one hand on top of the other and swing it that way. You only need to know two exercises for this workout.

1) The Kettlebell swing
2) The Burpee 

Kettlebell Burpee Pyramid Workout
To begin the progression you will do:
20 kettle bell swings
1 burpee

19 kettlebell swings
2 burpees

18 kettlebell swings
3 burpees

17 kettlebell swings
4 burpees

16 kettlebell swings
5 burpees

15 kettlebell swings
4 burpees

14 kettlebell swings
5 burpees

13 kettlebell swings
6 burpees

12 kettlebell swings
7 burpees

11 kettlebell swings
 8 burpees

10 kettlebell swings
9 burpees

9 kettlebell swings
10 burpees...

And you continue on until you get to
1 kettlebell Swing
20 burpees
 
It is VERY simple. It is VERY killer. I was sweating like crazy by the time I finished, and I can already tell you I'm going to be sore.  You should try it, such a great challenge!!
Warning: You may feel this way after... 

Add caption

I have such a love/hate relationship with burpees. They are SO dang hard, but they are SUCH an awesome workout. My clients probably think I love them. ;) 

ALSO...
We are offering one more FREE Barre Bootcamp class at The Lab tomorrow. It has been such a fun class, and we have had a great turnout. Come and try it if you are in the neighborhood. It starts at 7:00. Let me know if you have any questions!


How do YOU feel about burpees? Try this circuit out. It'll get ya!

May Minute Circuit

I am all about maximizing workout time. There aren't always hours to spare working out, sometimes there isn't even an hour to spare. This minute circuit workout is great because you can go for as long or as short as you'd like.  If you only have a quick twenty minutes you can bust through it full force four times and be done. If you are wanting to go longer you can add in some more rounds!

Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair

*try to get in a 2-5 minute warm up if you can*

MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.

MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.

MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up! 

MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute. 

MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.

**Repeat this circuit as many times as you have time for!**

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! 

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: How to not do a crappy lunge.

I'm a form girl. Having good form while you are working out makes ALL. THE. DIFFERENCE. Period. The end. There is no way around it. When people ask me what I think the importance of having a trainer is I would say ensuring proper form and safety and accountability are two of the top reasons...among many other things of course :)

Lunges and Squats are two of the biggest culprits as far as bad form goes. People say they can't do squats and lunges because they hurt their knees, but the truth of the matter usually is they can't do squats and lunges correctly and so they are hurting their knees. If you do them right, they shouldn't hurt. I have clients with double knee replacements who are carefully and correctly doing squats and lunges with no problem at all.

First the lunge with poor form...I could have made this real bad, but I tried to keep it close to what most people do wrong.

- Small stance which causes you to press the knee over the ankle
- Shoulders hunched forward
- back foot pointed outward (hard to see this one) back knee should be facing down at the ground

Now the lunge with good form...

- wide stance allowing you to keep your front knee directly in line with your ankle. You should be able to go straight up and down without that front knee passing your ankle.
- shoulders back, abs and core tight
- both back and front food pointed forward, and back knee pointed down at the ground

I LOVE lunges and squats because with different variations you can work all the muscles of your legs and core. You know I love my multi-tasking workouts and they are chalked full of squats and lunges. The muscles of the legs are also the bigger muscles in your bodies, meaning the more you work them, the more calories you are burning. Win-win-win-win-win if you ask me.


Do you feel like you have good form? It really is amazing the difference having good form can and will have with your workouts. Are there any exercises you are wondering about as far as how the correct form is done?

ALSO...
As you may remember I have been running a boot camp class at Elevate since the beginning of the year. It has been going AWESOME. Our group has had so much fun, and we've seen some amazing results. One fine chick-a-dee has lost almost 40 lbs!! We're taking some new members. It is a smoking deal and it's so dang fun. Here are the details...

Elevate is located at 147 W 400 N in Orem, UT  
The class consists of 3 one hour sessions per week (Tuesday @ 6PM, Thursday @6PM, and Saturday @8AM)
Weekly weigh-ins (This includes body fat and body inch measurements)
Nutrition planning & web-based tracking system to keep you accountable everyday
$150 per month, only $12.50 per session ($25 value)

It is a great way to have the help of a personal trainer at a lower cost. Feel free to email me if you have any questions at megolina21 at gmail.com! 

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!

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!!

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. 

Sinfully Sore Sunday.

I absolutely LOVE to bake. I love that feeling of creating something tasty that other people can enjoy. To me it is so fun to try new recipes and attempt different ideas. For the most part I cook very healthy, but I do enjoy baking treats and giving them away. Although I don't eat the sugary sweets I bake, I do fully believe in moderation. I think that there is room in your diet for all foods, and when you are focusing on eating good things most of the time you have room for some treats every now and again!
My friend needed some cookies for a church lesson, so I jumped at the chance to try out a recipe I'd seen on Picky Palate for brownie stuffed chocolate chip cookies. Sounds divine right?

First make up your favorite box brownie mix. You can make them from scratch if you'd like, but a delish box brownie mix will do the trick just fine, and is a heck of a lot quicker.

While the brownies are baking mix up the cookie dough. 

Chocolate Chip Cookie Dough

Ingredients: 

2 sticks softened butter

1 Cup granulated sugar

3/4 Cup packed light brown sugar

2 eggs

1 Tablespoon vanilla

3 1/2 Cup all purpose flour

1 teaspoon kosher salt

1 teaspoon baking soda

2 Cups semi sweet chocolate chips

  

Directions: Preheat oven to 350 degrees F.  Prepare brownie according to package directions. Let cool completely. Cut your brownies into squares. You can make them whatever size you like depending on how many cookies you want to make. I made mine about one inch squares. In a stand or electric mixer, beat the butter and sugars until light and fluffy.  Add eggs and vanilla, continue to beat until well combined. Place flour, salt and baking soda into a bowl; mix to combine then add slowly to wet ingredients along with the chocolate chips. Place a scoopful of cookie dough on top of a brownie square and another scoop on the bottom.  Gently press and enclose brownie with dough adding pinches more dough to cover sides if needed.  Place filled cookies onto a parchment or silpat lined baking sheet.

Bake for 14-16 minutes or until edges are golden brown.  Remove and let cool for 15 minutes before removing from baking sheet.

 

They smelled divine, and everyone seemed to love them! How could you not? A Combo of brownies and chocolate chip cookies?? As I was baking these I was thinking how yummy it would be to serve them warm with a scoop of ice cream. 

MONEY.

 We also made some mock Pizza Factory Bread sticks. The Pizza Factory is the restaurant I talk about all the time that has my all time favorite salad bar. We were looking for a good bread stick recipe, and I remembered a recipe I'd seen on Jody's blog Great Blog Food Made Better. (Little did every know we were using a health-i-fied recipe...muah hahahaha.)

We made two variations, cinnamon sugar and garlic. I sprayed mine with spray butter and sprinkled a little pizza seasoning on it. They turned out really good! Thanks for the recipe Jody! 

I don't get very sore anymore, so I love waking up to sore muscles. I know that sounds crazy, but I like feeling like I did something, like something is changing! After yesterdays two plus hours of lifting and doing intervals I was feeling it today. 

One of the sequences I did yesterday is this KILLER LEG COMBO. After doing ONE set you will have done 165 lunges and squats. Do it twice through, or three times and you'll be looking like Jessica Simpson in the Dukes of Hazard. Not to mention you'll be using your core the whole time, and feeling it in your shoulders and upper back from holding your weight in front of you.

Again. 

MONEY. 

What is your favorite baked good? I am a fan of warm cookies, brownies, and cinnamon rolls...or pretty much anything with cinnamon! HOWEVER, I would rather have some fat free frozen yogurt than baked goods any day. Do you like to bake for other people? I love it. I would rather make something and give it all away than eat it. I know. Weird. 

Thanks for letting me indulge a little. We'll be back to healthy and low-fat tomorrow ;)

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?

The Stair Climber - Not for the faint of heart rated.

Endlessly climbing stairs. Sounds like some awful form of punishment, right? Strangely enough I missed the stairs (the stair mill) more than I have missed running when I hurt my ankle. For some sick reason I love the challenge that comes from putting in a good session on the stairs. I sweat like a fool, and it keeps my legs in shape. It's killer. I've managed to get myself back on the stairs and although it was pretty painful at first, I actually think it's helping rehabilitate the torn tendons. 

One of my favorite things to do on the stairs is intervals. The program goes as follows...

5 min warm up (Level 8-10)

Interval set: 

2 min level 12 (moderate intensity)

2 min level 15-17 (high intensity)

1 min level 8 (low intensity)

*repeat this as many times as you can, i usually try to do 5 min warm up, 50 minute interval set, 5 min cool down

You'll be surprised at  how quickly the time passes when you are doing intervals. You will burn a TON of calories, and you'll be sweating like crazy. If these interval levels are too high you can take the whole thing down and work up to it. (Example: 2 min level 6, 2 min level 9-11, 2 min level 2 etc.) Your high intensity set should feel like you could probably go a tiny bit faster, but you don't want to kill yourself because you want to be able to complete the whole workout. One mistake that people often make with the stair climber is they crank up the speed and then proceed to lay their entire body weight on the machine...not the point. It would be better for you to take the speed down and not hang on with all your might. This will force you to build up stamina, engage your core, and burn more calories. You don't burn calories from lying on top of the equipment...weird I know.

A lot of people are afraid of the machine, but don't be. It is large, yes, but it's not that intimidating once you get up there. Just start slow. You'll get the hang of it. I just crank up my jams and watch the funny things my fellow gym goers do. (Due to the fact that the stairs are like a perch, it is a prime location for one of my favorite activities; people watching.) Now if my gym could just get one of those stair mills like on The Biggest Loser Ranch, that requires you to climb with your hands too...

Sore.

Sometimes I get a little tired of my foot being totally lame and I try to pretend like it isn't. 

Case in point...Wednesday's Activities:

50 Minute Leg Workout in the morning

Back to the gym in the evening for 45 Minutes on the Stairs (I had to get to the gym early to save a bike for Janae's Spin Class...It's like a trying to get a free computer on Black Friday to get a bike in there)

47 Minute Spin Class  I was literally SOAKED by the time it was over. It was such a fun class! You'd think she's paying me for these plugs...she's totally not. ;) 

Today, I'm re-learning the meaning of Delayed Onset Muscle Soreness...and the meaning of resting your injuries. My foot is killing me. I have a hard time with being patient sometimes, oops. I'm trying to be better. If you are ever super sore the tendency is to want to sit still...not moving a muscle, but one of the best things you can do is get that blood flowing. Warm the muscles up and stretch them. It helps! 

I had a great discussion today with one of my clients about changing habits. She told me all of the great things that she'd like to do...never eat treats, only eat whole grains, fill her diet with tons of fruits and vegetables, and so on. We then talked about where she'd come from, and the small changes she'd made along the way that have made a big difference. Because she'd made these small changes, one at a time. It didn't seem like much. The changes seemed like her normal lifestyle to her now. The more we talked about it the more she realized what great progress she'd made, and how it isn't an overnight transformation. She still has a progress to make, but don't we all. It was a great reminder to me that we can't change every bad habit we have all at once. However, we can change little things at a time, and over time those little things will make a big difference. Pick something small that you can change this week. Once you've mastered that, and it's become a part of your lifestyle, change something else. It may not seem like you're making tons of progress all at once, but in the grand scheme of things you're making vast changes that will manifest themselves in your progress. Keep on keepin' on.

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!