Post Workout Meals - Worth It.

Have you had a Pink Lady Apple? Sheesh. They are like candy. I used to be all Fuji, but I think I've switched over. I'm addicted. I absolutely hate mushy/mealy apples. They make me gag. On the other hand...a crisp cold apple? Yes please. You can't beat that. The Pink Lady will be good to you, promise. You know what else I love? Apple cutters. How easy does a healthy snack get? Apples are a great, inexpensive, healthy snack option for you and your kids! They can be a great grab and go food to take with you to work, school, or to run errands as well. This post was in no way intended to be about apples, but I was just so excited about my afternoon snack, (I had this and a couple slices of deli turkey), that i had to share. Anyways...

Wednesday nights I love to go to spinning. I talk about it all the time, I know...it's because I love it! A lot of the time when I get home it's later in the evening and I'm not all that hungry for a big meal. Sometimes I'm tempted just to go to bed, dinner free, but I know this isn't the best option for me. A lot of the time I end up eating cereal, which I know sounds like a cop out, but it's because the cereal combo I eat is whole grain, low in calories, really high in protein and great for after workout muscle repair.

My cereal combo is 3/4 cup Special K protein plus and 1/2 cup Kashi GoLean Crunch with a cup of skim milk. It ends up being just under 300 calories and about 25 grams of protein. Yum, yum, yum.

So what should you be eating after your workouts? First and foremost, you want to be sure to get enough fluid in you. After sweating through your workout you need to replenish your body fluids. If you want to get technical on how much fluid you're losing you can weigh yourself before and after, and be sure to drink the amount of ounces in water that was lost during your workout. Most moderate exercisers lose about 1 qt (4 cups) of water per hour. With that being said you'd be smart to drink somewhere around 16-20 oz of water after your workout. If you are engaging in an extremely intense exercise, causing you to lose more than 3-4 cups of fluid, you might want to consider replenishing your fluids with a sports drink that has electrolytes in it.

Your post workout meal should replenish about half of the calories that you burned during your workout. So, if you burned 800 calories, a 400 calorie meal would be ideal. You want 60 percent of your calories from your post workout meal to come from carbohydrates. Your glycogen stores have been depleted from your workout, and need to be replaces. Most people think that straight protein is the all you should eat after your workout, but your body needs more carbs than protein at this point. The moderate exerciser should consume around 30-40 grams of carbs. The intense exerciser should consume around 40-50. However, good quality protein is necessary. Your post workout meal should be comprised of about 25 percent protein. For most people this means about 10-20 grams of protein. 

not over eating. Fat doesn't play a big role in muscle recovery, and shouldn't be the focus of your post workout meal.

You will want to eat your meal within thirty minutes to two hours, after you've finished your workout. Your body is constantly working to return to homeostasis, and wants to recover your muscles and their fuel supply back to their normal state. If your appetite doesn't allow you to eat a meal right after you exercise, even a small snack of mainly carbohydrates and protein will do. Remember you're trying to help your muscles repair themselves, so you are primed and ready for your next workout. Smoothies, shakes, and protein bars are great ways to replenish your energy stores, and are easy to eat. I had a professor that swore by 1 percent chocolate milk as a recovery drink for all his athletes because it has the perfect amount of carbs, protein, and fat.

Be careful that you aren't overdoing it on your daily caloric intake. You want to be sure you're planning for these post workout meals, and that you're staying within your caloric ranges.

Some post workout meal ideas are: Toast and peanut butter, Whole wheat pita with hummus, an apple and some almonds, cottage cheese with fruit, yogurt and fruit, an egg white omelet with veggies and a piece of toast, cereal and milk, veggie stir fry with some lean meat, a turkey sandwich on whole wheat bread, a wheat tortilla with turkey slices and veggies, vegetable soup with a slice of whole wheat bread, wheat crackers and a low fat cheese, a fruit protein smoothie, or brown rice and some chicken, an apple and peanut butter, oatmeal with nut butter, etc.

Weight Lifting Workout Format

Thanks to Karissa for inquiring about when to do what exercises. This post is LONG overdue. Let me begin by saying there are so many different workout formats that you can follow. It really all depends on what you want to accomplish. I gear my workouts toward the average woman wanting to lean up, lose weight, and become more toned, because I feel like that is the main sum of my reader-base. Writing workout programs is a very individualized process, and is very different for each person. For that reason I try to include general exercises and tips that can benefit anyone. Hopefully these tips can help give your workouts some direction.

1- For the average woman I would recommend doing a full body lifting routine each time you lift weights. Why? Well, as you've read previously I recommend lifting weights three times a week. If you are hitting this goal, working all those muscles three times a week I can guarantee you will see results. BUT, If you are doing a full body routine, and one week life gets crazy and you only get it in twice you won't feel that bad. At least you are still getting all those muscles worked twice rather than having a split routine and having entire muscle groups left out for the week. Kapeesh?

2-So...like I said, full body. What does that mean you ask? Well looking at the basic format you want to hit the following muscle groups (in this order if possible): legs, chest, back, biceps, shoulders, triceps, abs. Aim to do one exercise for each (I usually triple up on legs).

3- Time saver Double ups. Now you see why I talk about multi tasking when working out. If you don't have time for each do squats with a shoulder press, and then do triceps kickbacks in a lunge position. Kill two birds with one stone!

4- USE YOUR CORE. You will benefit in so many ways. You will have better balance, you will decrease your lower back problems, you'll improve your overall strength, and you'll slim down that waistline.

5- Push yourself. Make sure that you are using heavy enough weight. You won't burn as many calories, and you won't see improvements if you aren't pushing yourself.

(Click here if you need to be reminded about the MANY benefits of weight training)

Lastly...So, you get the basic format idea but you're still wondering how often to switch up your workout? This is another area where it depends on what your goals are. If you are looking to increase weight at a certain pace sticking to the same routine for about a month at a time will give you a way to gage your progress. BUT...I like to train my clients in a method dealing with muscle memory. I feel a future post coming on... I switch up my workout every time I lift. I'll go in to detail in a later post, but the main idea is not letting your body get comfortable. Changing things up, so you continue to progress. Makes sense, doesn't it? I hope so.

I've spoken with several of you about offering online training programs. I'm still working out the basic pricing and everything, but for those of you who are motiviated to workout on your own, but just need a little more guidance as far as what to do I think it will be a very valuable tool. I'll let you know when the details are finalized. Keep up the good work, and thanks for the great questions. Keep them coming!

A Smattering of Topics

I love the RARE occasion of not waking up at 5AM and getting in a good morning workout. I had some clients out of town for spring break so I was able to sleep in until 7:45!! It was glorious. I had my favorite breakfast...

 I have been making my oatmeal with 6 oz of skim milk instead of 8 oz of water like I used to do, so I could increase the protein. I'm loving this change. It's so dang tasty.

After I ate I got ready and peaced out to the gym for a pre-work workout. This RARELY happens, so I was super excited about it! Morning workouts are the best, and you know what makes them even better?? Surprise visitors! My sweet lil' BFF Janae came and surprised me mid workout with a bag of my favorite things! It totally caught me of guard and seriously made my morning! She is a total sweetheart!! Thank you darling!!!!!!

 Sipping on some DDP and chewing the strawberry shortcake gum as we speak. Heaven...
After my workout I headed to work. It was so nice knowing my workout was done and behind me. I prefer to workout in the mornings. I like to have it done, and sometimes I HATE that looming feeling of my body getting more tired as the day goes on knowing I have to summon up extra energy for a workout. I know there are some people who enjoy the late hours, but for the most part, I am not one of them. Lots of people will ask me when I think the best time of day to work out is...read THIS POST to answer that question.

For lunch today I had a Mexi Chicken Wrap that was VERY delicious. Ingredients were a La Tortilla Factory Wrap, spinach, chicken grilled with fajita seasoning, a drizzle of fat free southwestern ranch, and a few heaping spoonfuls of mango salsa. It was so tasty! This whole wrap is about 250 calories. Mango salsa is the answer to so many problems. I'm pretty sure it could bring world peace.  

I also added in a side of Edama me for some bonus protein. My whole lunch had 40 grams! That is huge for me FYI.

I know some of you have told me that you've had a hard time finding the La Tortilla Factory Tortillas. I get mine at Costco in the bread section. They come in a pack of like 20 that lasts forever. I just keep mine in the fridge, so they stay fresh. I have also seen them at Good Earth and Sunflower Market. If you don't have any of these stores, or you aren't seeing them click HERE and see if that helps?  

Where did Elaine get the silicone oven mitts I spoke of yesterday?

Sur La Table. That store is amazing. Here is the link to the square potholder, and the mini mitt.

How do I know what the nutrition facts are for my recipes? I use THIS website. I am obsessed with knowing the nutrition facts of the food I eat, so If I make something myself I have to calculate it out. There are a lot of free resources out there that can help you break down your recipes. You have to know the amounts of all of your ingredients and how many servings one recipe makes.

How do I keep track of my calories? I don't really need to write them down because I have a strangely large library of caloric facts in my head. I can't remember people's names, but I can tell you how many calories are in pretty much whatever you'd like to know. That is sad...I know. What I can't figure out in my head is my macro nutrient percentages (fat, carbs, protein) and that is what I'm most concerned with. I also like to be exact, so keeping track keeps me in line. I used the fitday.com website FOREVER. It's free, it's super user friendly. I did a post about it HERE. I now use a program that I use with my clients at work called dotfit.com It is also fabulous, but not free. There are a ton of methods of tracking food, and you just have to find what works for you. I also own a food scale which makes exactness possible.

Hopefully that answers some of your questions!! Anything else I can help you with? Let me know. I love it :) 

p.s. Amazing JEN is giving away a GARMIN, a Spibelt, and a super cute shirt. You should probably go check it out! 

A Simple Jump Rope Dumbbell Circuit

Sometimes being home in AZ really is just the best. I woke up this morning and laid in bed, which is SUCH a luxury to me. Usually the moment my alarm goes off I have to sprint out of bed to get to work in the wee hours of the morning. Not today. I stayed there for a bit...read for a bit...played on my phone...and then decided to get up and get my work out on.

This morning's workout was simple. All I needed were these two things.

The workout went a little something like this...

I used 15 lb dumbbells, but you can increase or decrease weight to make it more difficult. The key is to go from one exercise to the next without resting too much in between. This is an awesome full body workout that requires very little equipment, which makes it so you can do it anywhere!

Today's post-workout activities consisted of shopping, shopping, and more shopping. We did a number on the Fashion Square mall. 

Maybe I should say that mall did a number on us...It is so massive, and we were so tired after. So tired that we decided that we needed to do some post-shopping refueling. Naturally, we decided to stop by Yogurtland.

 So tasty. I think it tasted especially good because it is 111 degrees here. Let's be honest, it always tastes good!

Post Christmas Circuit Workout

I was so ready to workout this morning. So ready. Luckily, my mom and sisters felt the same way, so we made it a group effort. We did a circuit workout that went like this...

Post Christmas Circuit Workout

2 minute sprint on treadmill
2 minutes plank
2 minutes kettle bell swings with 25 lb kettlebell
2 minutes of push ups

1 minute sprint on treadmill
1 minute plank
1 minute kettle bell swings with 25 lb kettlebell
1 minute of push ups

2 minute sprint on treadmill
2 minutes burpees
2 minutes squat rows with the cables (40 lbs on stacks)
2 minutes step ups with a bicep curl (15 lb dbs)

1 minute sprint on treadmill

1 minute burpees
1 minute squat rows with the cables (40 lbs on stacks)

1 minute step ups with a bicep curl (15 lb dbs)

30 second sprint (as fast as you can go)
90 seconds ab work
30 second sprint
90 seconds ab work

Done!

I also made it a point to record my calories today. EVERY. SINGLE. BITE. It is the best thing to get me back on track as far as my eating goes. I highly recommend it if you feel like you are needing a kick in the pants in the right direction.

Yay for sweaty pictures with no makeup :) 

Did you get a Post-Christmas workout in?

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! 

When the exercise motivation runs freely...soak it up. Oh, and you know you eat too much Frozen Yogurt when...

I know I talk a lot about how excited I am for warm weather, but it's in good reason. I sincerely think that when it's warmer outside I am more motivated to move! This also means I feel better and usually equates to better eating habits and feeling happier as well. Have you ever heard this song by The Weepies?

I think they wrote it about me.

I love when I have motivating exercise days. Friday was definitely one of those for me. I had a break in between clients Friday morning, so I went over to the gym by my work to do some cardio. Sometimes I work out at work, and sometimes I like to just go unplug and be in my own little world. I had been on the elliptical for about twenty minutes and my sweet friend Cassie came and started ellipticizing next to me. The next 25 mins FLEW by. We just chatted about life and health and being injured and everything else under the sun. We also talked about how fun it is to have someone to work out with. It seriously makes me so happy. Just so you know, I will be your workout buddy ANY DAY.

Workout Motivation Tip #1: Workout with a friend. It makes the time go by so much faster. It will motivate you to work harder. AND you will be more likely to get there and do it if you know someone is going to be there to workout out with you. 

I went back to work for my last couple clients, and then headed home. I was about decided I wanted to do another little bit of cardio because I had the energy and I usually try and do at least 60 mins a day. It makes me feel good, especially on the weekends. I wasn't super stoked about it, but I decided to just get in there and get going and see if I could bust out at least 15 more mins. (I know myself...once I get going I'm good to go.) I got started and was STOKED when Remember The Titans was playing. 50 more mins flew by. I was laughing, crying, cheering...it was great.


Workout Motivation Tip #2: Find something that can distract you or entertain you. I am a big fan of watching TV while I cardio it out. I ALWAYS have my music on hand. It pumps me up, and I'll just sing along as the time passes by. Also, remember that sometimes it just takes getting yourself going. Commit to doing ten minutes. If at the end of ten you feel like you could go ten more try it, chances are you'll be able to.

I got home from my workout and had some lunch...a Strawberry Banana Protein Shake and my Guiltless Chips and Salsa.

Post lunch, I was working on some writing stuff, and two of my friends called me to come and hike the Y with them. In UT we have a lot of big beautiful mountains, and on the mountain right by my house there is a trail leading up to a giant "Y" which is quite the steep little hike.

This photo may help give you a little insight. It really is steep. The hike is only about 1.2 miles, but your legs are burning by the time you get to the top. It was SUCH a beautiful day it felt awesome to be out in the sunshine burning some calories. 

Here is the view from the top taken with my phone.

 I decided when we got up there, that my goal for this summer is to be able to run all the way up to the top of the Y without stopping. It's only 1.2 miles but it is STEEP. I feel this is going to help my legs get into bangin' shape! My game plan? Start at the base and run as far as I can without stopping. I'm going to do it 2-3 times a week and just keep building up that endurance. My hip BETTER not get in the way of this.

Workout Motivation Tip #3 Coming...hang in there...

Last night I went and watched my friend Jan fight. He played football for BYU as a defensive end for four years and is now an MMA fighter.

 (I dressed up as him for Halloween a couple of years ago. The costume went over really well in Utah Valley. We have a lot of die hard Cougar fans in these parts.) 

Let me just say, I'm not a huge fan of fighting. It makes me nervous. I don't like when people fight for reals, why would I like it when people fight for sport? Can't we all just get along? I guess not.
One of the highlights of being at the fights was running into the DARLING Kristy, from Sweet Treats and More. Her husband played football with Jan and they are really good friends. If you haven't checked out her blog go there now it is every bit as darling and delightful as she is!
Anyways...Jan is an incredible athlete, and did awesome in his fight, winning in just over a minute. He is one of the most mild, even tempered people I know. Not the personality of what I would consider a "fighter" to be, but he doesn't do it to get all crazy and aggressive on someone. He does it because he is a competitive athlete and he loves it.


Workout Motivation Tip #3: Find something you love to do! Whether you are going outside for a scenic hike, knocking someone out (k...probably not that) running, playing basketball, riding a bike, WHATEVER. If you don't like to do it you will dread it. On the other hand, if you love it exercise won't be a chore for you. It will just be a way of life. You will look forward to it, and it will have more benefits than just calorie burn.

Whatever your motivation for working out may be, find what works for you! 

On a side note...remember Michael, the owner of Yogurtland who did the AWESOME giveaway for us back in March? Well he posted this on my FB wall the other day.

Don't worry. SB and I made it in to Yogurtland yesterday. It's good to know that my Yogurt people are looking out for me.

I ended up with a combo of peanut butter, cookies and cream and pistachio with bananas and granola.

What is it that keeps you motivated? Do you workout with friends? Do you watch TV? Do you do what you really love? I love to workout with friends. It's so much more fun that way. I am also all about the cardio with the TV and music, or just a good run outside. Aside from home/work who would notice first if you were to go missing? I'd say for me it's a three way tie between the gym, The Pizza Factory, and Yogurtland.

You Go Girl

Happy Sunday. Sundays are definitely my day of rejuvenation. I get to sleep in. I rest from exercising. I get to go to church. I plan out my week ahead. It's glorious. I so excited to share this post with you. Becca commented on my blog a while back, which led me to her blog where I found her amazing story. She is an incredible example of someone who has set goals for herself and achieved them. Read her story and you'll definitely be reminded that we have the power within us to accomplish great things, be they great or small.


Megan: Tell us about yourself:

Becca: Hello! I’m Becca, an almost 27 year old east coast Canadian living in Montreal with my beast of a cat Snicklefritz… Aka, the Fritz. I moved to the city 7 ½ years ago because I needed a change, I was stuck in a rut with school, life, health. I was in a vicious cycle and needed out… Yes, I felt like that at only 19. Once I was on my own and creating MY life I was able to shift my focus from weight loss to a healthy lifestyle. I’m now a second year figure competitor working on getting up there in the ranks until the fun runs out.... and then I will quit my job, move to the mountains and be a full time snowboard bum.

 

Megan: What is your weight gain story?

Becca: I don’t think there really IS a story. I just always was overweight/obese/whatever you want to call it. I don’t remember a time growing up when I wasn’t “the fat kid”. Harsh, but true. In high school I began rowing competitively and thus began a bad lose/gain cycle that lasted for years and included dabbling in excessive exercise, restricted eating and binge eating while I struggled to make my weight class and train.

 

Megan: When did you realize you wanted to make a change in your lifestyle?

Becca: When I initially lost weight I loved the attention I got. I think deep down I always grew up thinking “once you get skinny you get it all”, that once I was a size 2 I’d be happy, healthy, in love, perfect job, perfect life. Um. No, not so much. After losing a very large chunk of weight I then proceeding to binge my way right back up to where I started and got stuck in a lose/gain relationship with weight for years.
Finally I decided I wanted to compete… but did I have what it takes? I hired several coaches, each one leaving me going straight back to the restrict/binge cycle I knew all too well with my self esteem in the garbage. After one particular plan had me eating next to nothing, over exercising and just plain miserable, I said enough was enough, I needed to do this for my HEALTH, not for vanity or popularity. Being “skinny” did not equal fit and healthy and I don’t know how or why, but when that clicked it really *clicked* and I began my current path to being a figure competitor, but on my terms.

 

Megan: What exactly did you change?

Becca: I stop viewing foods as “good” or “bad”. While I do count macros (protein/carbs/fat) for my competing, I don’t believe one food is better than the other. Even during prep if I want a cookie, I will work that cookie into my macros and enjoy every single bite. I don’t eliminate foods like dairy, fruit, or nut butters, I eat everything in moderation. Being able to enjoy foods normally off limits to me allowed me to avoid binging and feel satisfied with food for the first time in a very long time.

Megan: What was the hardest part about your weight loss journey?

Becca: To me the hardest part was the negative comments I got, that I’m “too skinny” now and because I do weigh/measure my food it’s restrictive and unhealthy. While I know that these comments are unfounded, it’s still hard to hear and a bit of a kick in the gut (or lack thereof… ). Letting go of the usual dieting rules is also a challenge, growing up being exposed to every diet under the sun means I know them all inside and out and there is always that nagging part of my brain that thinks that there is a “quick fix” and I need to find it… NOW.

Megan: What was the best part of your weight loss journey?

Becca: There is two answers to this question… the serious one, and the Becca one.Serious answer: I love feeling good physically and mentally. I love being able to run up the stairs and not get out of breath, to be able to get out of bed and run 5miles without thinking I’m going to keel over and die on the spot is crazy, I don’t constantly obsess over food anymore, I feel relaxed and at ease with myself and the lifestyle I’ve created for myself. Seeing myself as strong, fit and healthy and not a blob is a big perk, but I think the biggest thing is that I love ME now, and it has nothing to do with the number on the scale or the amount of plates on the side of a squat bar. Choosing to live a healthy lifestyle allowed me to choose to love me and be more than a body, I’m a personality (sometimes a bit TOO much of one) and not half bad!

The Becca Answer: I love going home and people not recognizing me and when they do they realize I’m not the girl “with the pretty face” anymore. I love fitting into skinny jeans and wearing a bikini (on the beach AND on stage). I love getting a pedicure and actually looking down and seeing my toes, not my stomach… Yeah… I know, I went there. I love running races and beating the people who used to call me fat even though I didn’t even “train” for it.

 

Megan: What is your eating/workout regimen like now?

Becca: Like I mentioned no foods are off limits to me, but I do tend to eat a lot of veggies, crock pot chicken, lean beef, greek yogurt and carbs like sweet potatoes and oats just because that’s what I love and actually crave now. I eat 6-7 times a day depending on my schedule with my two biggest meals being my pre and post workout meals to maximize my time in the gym. During the offseason I do have one cheat meal a week and enjoy it 100% guilt free.

I prefer a more traditional bodybuilding style workout plan, I lift weights 5-6 days a week, usually training my weaker body parts (shoulders and legs) twice. During the offseason my cardio is fairly easy, three 40 minute sessions per week and during prep it varies, but usually is 6 days a week with the max time I’ve ever done being 60 minutes per day.

 

Megan: What advice do you have for others who are wanting to get in shape?

Becca: Figure out what you love and do it. If you love to lift weights, do it, if you love to run, do that. Make it work for YOU. Before I settled on entering my first competition I decided to run a half marathon “because I should”, well I hated it and was miserable. I quit after three weeks of training, but when I decided to compete I was doing something I loved to do, I never miss a workout, I do the kind of cardio I enjoy and it doesn’t feel like a chore.

Also, try new foods! I was the worlds pickiest eater (I think I have a trophy in my closet somewhere) which made life hard, I thought I hated everything. It wasn’t until a friend basically forced me to start eating new foods did I realize I LOVE to eat, I love to try new foods and experiment in the kitchen. I do still hate olives, but hey, at least I tried them instead of just assuming I hated them. Adding variety and experimenting keeps things changing and exciting, which for me made a big difference in how I felt towards my food.

 

Becca, Thanks SO much for sharing your inspiring story. What a great reminder that true happiness comes when we make lifestyle changes and really seek to find the active things we love to do, and stop crash dieting! I know she is headed back into competition season...so we wish you the best of luck competing this year!! 

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. 

Monday Morning Madness

Sometimes you just have to start the week out right. By sweating up a storm. Benita was kind enough to wake up super early with me today to get our sweat on circuit style. It went a lil' something like this...It took us about 70 minutes.

Warm Up 5 Minutes

3 X each
15 weighted burpees with 15 lb DB
15 In and out jump squats w/shoulder press with 15 lb DB
(With these you want to hold your dumbbells at your shoulders jump out to a wide squat and squat down. Jump back into a narrow squat and squat down and back up this time pressing your weight above your head. That counts as one.)
10 plank up/up down down aka Crazy Planks
right into 15 plank jacks
(With these you are right on your elbows in a plank and you want to jump your legs out wide and then back to the center. Do these quickly and continuously. That counts as one.)
3 minute sprint on the treadmill

2 X each
12 plank rear rows on each side 15 lb DB's
(Start in extended plank position with your hands on top of the dumbbells. Alternate rear rows, bringing your elbows back as high as you can.)
10 wheel lunges (all the way around on the right side and then the other side)
12 bicep curls with alternating plyometric lunges with 15 lb DB
(These are jumping lunges. Start in a lunge position holding your dumbbells by your sides. Jump in the air and switch feet, after you land do a bicep curl.) Continue right into...
12 weighted alternating plyometric lunges still holding the DB by your sides.
3 minute interval sprint
With this sprint you want do the first minute at a moderate sprint/2nd minute harder/3rd fastest you can possibly go)

We finished with 3 sets of 15 push ups!
It was an awesome workout. We were verrry schweaty.
I finished it off with 20 minutes on the elliptical before I had to head off to work.

My lunch of choice these days has been my Cinnamon banana berry protein shake with Fage greek yogurt.

I am such a huge fan of this shake. It keeps me full and it packs in the protein, both great things.

Some of you asked what I thought about artificial sweeteners and sugar substitutes in the sugar post. Read THIS POST to answer that question.
You also asked if the recipes I post are lower in sugar. YES. I always try to cut out as much sugar from the recipes that I post as I can, or I will substitute with natural sweeteners or splenda. I have posted ONE recipe that doesn't live up to that standard and I gave you fair warning! After all, my goal is to show that you eating healthy is possible all the time.

I hope that helps a little bit! :)


Do you like to start your week off with a welcome back workout, or do you like to ease in? I always feel ready to get back at it after taking Sunday off. What is your favorite lunch option? I have loved this shake combo. Sometimes I whip up some egg whites along side it. 50 grams of protein in one meal, what? Is anyone watching the bachelorette? Favorites? I'm watching it as we speak...I think Ben (the josh groban look alike is my fave as of right now.)

When the motivation is lacking...

This post could also be entitled... Dear Megan, This past Saturday...
We've all been there. The mornings when your alarm sounding with the news of "time to strap on your running shoes," makes you want to cringe. Or when pulling in the gym parking lot takes more effort than you thought possible. Sometimes exercising is just about the last thing we want to do, and when we get busy it can be the first thing we willingly push to the side. Sometimes finding the motivation to get back into the routine, or to get into the routine in the first place is hard to do.

We need to realize that people who work out are just as busy as people who don't work out. We find the time to do the things that we want to do. What is the difference? Those who work out find the mental ability to make themselves exercise, even when they don't want to. Yes, some may be more inclined to enjoying physical activity, but everyone has the same necessity for it. Once we realize the crucial importance of giving our bodies the exercise it needs we will be more likely to get moving. Avoiding exercise will only lead to negative repercussions such as disease, weight gain, loss of energy, decrease in self esteem, muscle atrophy, loss in bone density, and other ailments that can eventually lead to an earlier death.

So, what are some ways to help yourself find motivation?
- Think small. One step at a time. If you start your workout with the "I'm going to be doing this for 2 hours," mindset...you'll be struggling every step of the way. Just get yourself out the door. Getting started is 1/2 the battle. Once you get started take it 10 mins at a time. Once you complete the first 10 mins see if you can't push yourself to go 10 more, etc.
- Find something you enjoy doing. If you hate running and you're trying to pull yourself out of bed at 6 AM to do so, chances are, you'll roll over and dodge that idea. However, if you find an activity that is fun for you, your workout will be enjoyable, and will go by much quicker.
- Pump up the jams. I've talked a bunch about how much my music gets me through. My ipod is my best friend, I kid you not. Find your favorite songs, and change up the playlists frequently. For my list of favorite workout tunes, click HERE.
- Set goals and reward yourself. Decide how many days a week you want to work out and if you accomplish your goal reward yourself. Write your goal down and place in a spot where you'll be constantly reminded of what you're working towards.
- Remind yourself of your reasoning. Sit down and write out why it is you want to exercise, what your purpose is. Look at it often and when times get hard during your workout repeat these reminders to yourself. It's hard to do something when you don't have a purpose behind it.
- Distract yourself. If you're staring at the clock counting down the minutes until you're done it will feel like hours. Watch TV while you're working out, go to a public park where you can people watch, find a gym with a cardio cinema, read a book, or listen to music.

- Find a workout buddy. If you know someone is meeting you, you're more likely to show up. Sometimes that accountability is key in getting us going.

So, set some goals. Reevaluate why you are doing what you're doing. Mix things up. Get back into your groove. You can do it!

Weekend Ramblings...

Saturday's are like little drops of heaven. Sunny and warm Saturdays are like little drops of heaven with a cherry on top. Today was one of those. This weekend has been fantastic thus far. Here are some weekend ramblings for you..

- My workouts this week have been AWESOME.
Monday: 60 mins of cross training intervals on the elliptical
Tuesday: Kettlebell Burpee Pyramid workout from Hell = sore inner thighs for a week
Wednesday: 7 mile run up the Provo Canyon Trail & I taught my Barre Bootcamp class = sore on top of sore.
Thursday: Power Lift Circuit: Combo of deadlifts, power cleans, squat presses, overhead presses, and back squats + a one mile sprint.
Friday: 12 mile long run and a sweatshop yoga class
Saturday: Restorative Yoga class + a quick sprint/squat/lunge circuit with some core work

- I have had some pain in my upper back for like the past 6 or 7 weeks. I thought at first that i might have torn or strained my rhomboid or lat muscle, but even when I laid off it for a bit it still really bothered me. Lucky for me there is an awesome chiropractor that comes to our restorative yoga class, and he took a look at my back for me. Turns out I have a rib out of place, and that is what has been killing me. He did an adjustment for me, and gave me some rehab tips. I hope it helps!

- 4 weeks until the marathon. Yowza. That came quick. I am ready to be over with it. I am excited to focus my training more on lifting and circuit workouts!

- I tried Gu Chomps for the first time yesterday and I LOVED them. I usually go with Shotblox, but I decided to switch it up, and they worked like a dream. I don't do well with the Gu gels, the texture isn't my fave.

- I saw The Avengers last night. I was surprised that I actually really liked it. I am usually not one for a superhero movie. However, Robert Downey Jr. made that movie.

- I have a few awesome product reviews coming up. I can't wait to share them!

 - I managed to squeeze in two post-workout lay out sessions in the park. That is happiness right there. I LOVE summer. L-O-V-E. Love. I can't wait for warm nights, outdoor runs, driving with the windows down, family visits, vacations, BBQ's, pool time, night walks, etc. etc. etc. ahhhh I love it!

What is your favorite way to refuel on your long runs? Did you get some good workouts in this week? What are you most excited about this summer??

February Favorites Mix

I am so excited it's February. For so many reasons...I LOVE Valentines day. I LOVE that I am going to Arizona in one week. I LOVE the fact that it's a short month and we're getting closer to warmth. Most of all...I LOVE that it's time for a new mix giveaway! This is a good one too...

Look At Me Now - Chris Brown ft. Busta Rhymes
What The Hell - Avril Lavigne
Perfect - P!nk
Rocketeer - Far East Movement feat. Ryan Tedder
Black and Yellow - Wiz Remix
Pretty Girl Rock - Keri Hilson feat. Kanye West
I Get Doe - Glasses Malone
Walk Away - The Script feat. B.O.B.
I Need a Doctor - Dr. Dre feat Eminem & Skylar Grey
Teach Me How To Jerk - Audio Push
Moment 4 Life - Nicki Minaj feat. Drake
Who Dat Girl - Flo Rida feat. Akon
The Ballad of Mona Lisa - Panic! At The Disco
Bass Down Low - The Cataracs feat. Dev
Sexy Chick - David Guetta feat. Akon
Stereo Love - Edward Maya & Vika Jigulina
Right Above it - Lil' Wayne Feat. Drake
Party All Night - Sean Kingston
For The First Time - The Script (Cool Down)

You can check out my previous workout play lists HERE 

Guess what...whoever wins will also get some YouBars to try AND one set of all three sizes of Applecores. This way you can run to your sweet new tunes with your headphones neatly tucked, and have a delish post workout snack waiting for you afterwords. Sounds like a deal to me...

To win...
For One Entry: Become a follower & leave a comment (If you already are one I love yer guts, just leave a comment and let me know.)

For a Second Entry: Leave a separate comment telling me who your Valentine is or what you love about February :) 

For a Third Entry: Mention this giveaway on your blog & leave a separate comment.

You have until Sunday Feb 6th at 11:59 PM to enter. Winner will be selected using random.org, and announced on Monday Feb 7th.  

Fabulous.

Here goes a brain dump-ish. 

- The morning started out early, working with some clients that come in together husband and wife style. Precious huh? I know. I weigh them weekly and I think they were both a little disappointed in the fact that they stayed at the same weight. As we talked about it I thought there were some great take away points from our discussion. For those of you who are trying to lose weight, maybe these will help you...

Takeaway #1 

I asked them what they did differently in the past week for the positive or for the negative. As simple as it may sound, nothing changes if nothing changes. If you aren't proactive in your training, in your eating, in your exercising...you won't reach your goals. We can't think ourselves thinner, or faster, or stronger. 

Takeaway #2

The conversation turned to food, as it often does, and there were a few..."Oh yeah, and I guess I ate this. Oh and I may have had two too many of those...and I forgot about that." Point being, A lil' extra this and that isn't bad every now and then, but when they are frequent all the extras add up. Are you adding in too many "extras?" 

Takeaway #3 

We ended on a positive note. I reminded them that although huge progress may not have been made that week, remind yourself where you would be if you just gave up, if you didn't do anything? That is reason enough to keep at it. Even if it just means maintaining sometimes. You will feel better, look better, have more energy, feel more positive, and enjoy your life more when you are active and eating healthy. 

- I had a client cancel which gave me a little time for a nap. Wow I love sleep. Naps are like little gifts from heaven. Why do kids stop wanting to take them? I don't get it. I had some neighbors decide that an all night dance party with techno BLARING until 4 am was a good idea on Monday night, and I haven't really felt rested since then. Take naps. They are worth it.

- I stole this pic of my nephew and I off my sister's blog...he's adorable.

I was reminded that the relationships with the people I love really are a huge part of my health and happiness. I don't know where I would be with out my incredible family and friends.

- I ate at least 125 grams of protein today. That is unheard of for me. I also drank a ton of water and got in a solid workout. Note to self (and to all of you)

A. Eat well + workout well + hydrate well = feel AWESOME 

B. Eat crappy + feel to tired to workout + no sleep = feel terrible. 

Always pick A. Always.

- I just remembered tomorrow is Friday. I love that feeling.

- You guys had some AWESOME suggestions to add to my Power Up Your Protein Post. I can't wait to do a follow up post, and try some of YOUR awesome ideas! Keep them coming!

- Don't forget to enter the Spring Mix Giveaway if you haven't yet! You have until tomorrow night.


Do you take naps? I love them. So much...but I don't take them nearly as much as I'd like to! Do you feel like your relationships are part of your "health?" 100%. I have to have my peeps in my life! I'd be donezo without them.

Did What I Could. Calling it good.

I don't know what my problem is today, but it's like someone zapped all my energy from me. 
It could be because I had to get up super early today.
It could be because I had a GREAT but intense workout yesterday.
It could be because I have pulled some late night/early mornings back to back a few times this week.
Who knows why, but it was seriously a struggle to be pepped and enthoused during work all morning, not because I wasn't excited to be there. I actually had some of my favorite clients. I just was dying energy-wise. I hate when this happens.

I had an hour break in between clients and I planned on getting in an interval workout on the elliptical. I jumped on feeling drained and busted out a 45 min workout that was OK, but not my best work. After I got done training I'd planned to go and finish my cardio and get some good resistance training in. I decided not to workout at work, but to come to the gym by my house, hoping a change of scenery would help out with the low energy? Usually if I can just get myself to the gym I'm good to go. I got there, warmed up 5 mins on the treadmill and went at it. I got through the first set of alternating exercises and I was still feeling so tired, not to mention hungry. That is never a good combo. On to set two...still reaaallly not feeling it. I thought about just getting in some more cardio and calling it good, but even that sounded impossibly hard. Approximately 18 mins into my being at the gym I decided I just wasn't hacking it today.

So, I left. Just like that. On the way home I started to beat myself up about it, thinking of all the reasons I should have just toughed it out and stayed.
BUT I then started thinking about my week. I realized that I have had awesome workouts this week, and I've done great with my eating as well. I also thought about the fact that if my body is dragging as much as it is, it's trying to tell me something. I should probably listen to it, right? I reminded myself that I did get some cardio in this morning, and although not much, a few reps of resistance training, and that is better than nothing. I did what I could for the day, and I'm going to be happy with that, and call it good.

Sometimes I think we need to remember that we deserve a little bit of a break every now and then too. I'm not saying use this mentality as an excuse to give yourself so much wiggle room that you don't see any progress. I think there is benefits that come from being disciplined, but I also believe that we can't be perfect 100 percent of the time. Sometimes we need to take a breather and just be happy with what he HAVE done instead of focusing on what we HAVEN'T done.

When my clients are feeling extra discouraged or down on themselves I always ask them two questions. 

1) Name off the good things that you have accomplished today/this week? Focus on those positive things, and how you're going to continue to incorporate them into your life. It can be small things like drinking more water or big things like getting in at least 60 mins of exercise every day this week. Celebrate the small victories!

2) What are you going to do better from here on out? Just because you had a bad day, week, month...doesn't mean you are destined to fail. It just means you need to find out what is causing you to slide back into old habits or keeping you from allowing yourself to embrace new ones. Change is hard and it's a process, so the key is to do the best you can, but be sure you are pushing yourself through the process.

You know who isn't feeling discouraged? 

 This guy.
When I was in San Diego last summer this guy was doing some intense ab work on the picnic table next to us. I couldn't help but snap a photo...I'm a bad person...I really hope that isn't your grandpa. If it is. Tell him I'd love for him to do a guest post. :)


Do you ever have days where you just are NOT feeling it? Do you manage to push yourself through, or do you give yourself a day off? I am usually one to push through, and I feel better when I'm done. However, days like today sneak in every now and again and I know I just need some time to chill! What small victories do you celebrate? I am always happy when my eating goes well, or when I have a great workout for the day!

The Saturday Smackdown

Oh Saturday...You are my favorite day for so many reasons.

1. I don't have to get up early. Mind you, I still wake up about 8, but that is a lot different than 5. I also don't have to wake up to an alarm, which is BLESSED.

2. I always get a good two hour Saturday morning gym session in. I get to go make up free which is my favorite way to sweat...and usually I get to workout with Benita which I LOVE! During the week I usually work out solo because of my schedule, so having someone with me is always a treat.

Today's workout went as follows...

Cardio:
45 minutes of intervals on the elliptical
15 minutes on the stair climber

Weights:
50 minutes Full Body

3 sets of each
12 rear pull down rows with the free motion machine @60 lbs
alt with
24 alternating plyometric lunges

3 sets of each
12 squat curl presses with 20 lb dumbbells
alt with
20 right leg up and over the bench step ups with a 15 lb db
20 left leg up and over the bench step ups with a 15 lb db

This workout may seem short because there aren't a ton of exercises but it is a heart rate killer and a leg burner for SURE. The exercises in the second set take a while as well, so it stretches it out. 

3. I get to stay totally scroungy for most of the day. We usually spend a few hours in the sun at Seven Peaks, run errands looking like rag-a-muffins, and relax. Now, don't forget that I usually am in my gym clothes all day anyways, BUT not having to put makeup on is always a bonus.


4. I get to work on my projects! I always seem to have some sort of project I want to work on, or new baked good or dish I want to try out, and Saturdays are the perfect day to do so. Thanks to my current obsession with Pinterest, I have about one million projects I want to work on right now. Last weeks project was these paintings for my sister.

 

I took photos of my nephews and niece and made some high contrast paintings.

 

I have seen a few other people do them before, and I wanted to give them a shot for myself. I am obsessed. They were SO fun to make. 

 I took the pictures of the paintings with my phone so they're kinda off-colored, but they are 8x10 canvas black and white paintings. I think they turned out pretty great!

I cannot WAIT to show you what my Saturday project for today was. I'll post it tomorrow...so much fun!

5. I still have one more day of weekend left. Sunday means another day to sleep in, my rest day, and when my fam is here...great Sunday dinners. Love. Love. Love.

I hope your Saturday has been AWESOME. Do you get to sleep in on Saturdays? I love getting a full nights sleep. I think sometimes we get so busy we forget that sleep is so good for your body! Do you prefer to workout alone or with a buddy? I love both. I usually like to do my cardio solo, but I'd MUCH rather do my resistance training with someone else!

July's Muncher Cruncher 30 Move Killer Circuit!

It's here! Remember how all of July I threw all sorts of new moves at you? Well, it's time to put them all together! This is a KILLER circuit workout that will surely get your heart rate up and have you sweating!

There are a few ways that you can use it...
- Time yourself trying to get through it as quickly as you can. Work to beat your personal best time each time you go through it.
- Try to see how many times you can get through it! You just may surprise yourself
- Make it part of your running workout and add a .25 mile or .5 mile sprint throughout the workout.
**If you would like a description of what each item is you can click HERE and look back through July's posts. All of the exercises have descriptions!**

I would LOVE to hear your results if you try it out! Post your time and/or how many times you make it through the entire workout in the comments! Happy sweating!!

Too Funny...and FAR too true.

Every now and again I come across something that makes me laugh really hard. Today I have found one of those gems. Don't worry...there will be another healthy tip for my 12 days of Healthy Holiday Tips a little later today, BUT sometimes I think laughter bring happiness, and both are part of health. Right?

A friend of mine posted this on his FB wall (ironic once you see what it is) and I loved everything about it, probably because
a) it's true
b) I see it FAR too often
c) people can be borderline ridiculous...

Anyways...this post on Hilarious and Handsome Sports Guys is too funny. It's all about people's Facebook Status updates. I always have to joke a weeee bit about habitual gym status updaters. You know who I'm talking about. Read this excerpt. You'll laugh, I promise.

"Every day, possibly multiple times a day, we check our facebook pages to see what is going on with our friends. Unfortunately, some of our friends abuse their privilege of typing on the internet and force us to read useless and obnoxious status updates. Is it so much to ask for status updates that make us laugh, cry, inspired, excited, or even informed? Well, for these friends, it is far too much to ask.

 Stop with the pictures. Stop with the updates. This has gotten out of hand.

The Gym Rat

Obnoxious Update: 

“Just got my swole on.”

“About to hit the gym . . . AGAIN!”

“Cranked out 20 pullups tonight. I’m gonna be sore tomorrow.”

Why It’s Obnoxious: 

No one cares about your workout! Believe it or not, most of the people forced to scroll through your daily workout accomplishments probably went to the gym too. And somehow through the holy power of St. Mary, they were able to jog on a treadmill without telling everyone. I’m sure this status is a desperate cry for attention. We all want the occasional, “wow, looking good buddy,” “are you losing weght?” or “omg, I had no idea Brad Pitt was coming to this party.” However, these compliments should be earned, not begged for by turning us into your workout diary. (And on a related note – no one wants to see pictures of you flexing in the mirror. Yes, you are the same person that gives workout updates)

What’s Acceptable: 

People want to hear about actual accomplishments. For example, you bench a small car at the gym. Facebook wants to know about this and see pictures. Maybe you ran in a big race you have been training for or you’re posting hilarious/inspirational, embarrassing pictures of yourself on a daily basis, then update as much as you want. Please, keep us updated on anything funny that happens while you are working out. If someone gets trapped under 400 pounds, we need to know. Some guy pees his pants a little because he curled so much weight, we need to know. A girl falls off the treadmill while talking on the phone and reading a magazine, we need to know.

Possible Fixes: 

“Just saw Arnold Schwarzenegger in my gym.”

“Definitely saw two guys doing synchronized flexes in the mirror – I really need a new gym.”

“Ran the Boston Marathon this morning. Passed a few Kenyans. What have you done this morning?”"

A little bit funny right? Don't get me wrong. I'm GLAD these peeps are going to the gym. I really am. I just don't think we all need to hear about every rep that they're doing, and mile they are running. Am I right?
Read the whole article HERE. It's pretty hilarious.


Do you know some habitual gym status updaters? I'm sure you do...

Jump it!

I have discovered a love for jump roping. Ok, I should maybe say that I have rediscovered a love for jump roping, because I am quite certain that my 8 year old self was a jump roping fool. I have most certainly been passing my rediscovered love on to my clients, and I have been throwing jump roping intervals in to everyone's workouts. Jump roping is an AWESOME way to quickly spike that heart rate up, and it definitely works your full body while doing so.

(Image Source) 

 Jump roping is also awesome because you can do it anywhere! If you are vacationing, take a jump rope with you and you will instantly have a workout plan wherever you may be. You can burn anywhere form 11-20 calories per minute when you jump rope. Meaning...if you throw in one minute jumping intervals here and there, you will be amping up that calorie burn a ton!

You can use a cheap-o jump rope that only costs a few dollars, or you can get a leather one that is a little more costly. There are jump ropes that will count your number of jumps, and you can even find ones with weighted handled that will increase your workout! So easy, so portable, so awesome!

If you are wanting to add some jump roping into your workout regimen, here are a few things you can do...
- Time yourself to see how long you can go without mis-stepping. Try to beat your record.
- Add in one or two minute intervals into a weight lifting workout
- Do one hundred jumps in between weight lifting sets
- Try to jump for two minutes, and then recover for one. Repeat this several times.
- Take your kids outside and have a jump roping party!
- Put on your favorite tunes and try to jump for a full song!
- Try some double unders! (Passing the rope under your feet twice with every jump)

Day#27: 27 double unders

Of course, with the theme of today's post, the challenge has to do with jump roping. Twenty seve double unders in a row. See THIS video if you need an explanation of what they are!