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.)

Sweat like whoa.

First things first. Thanks for all the love/support/advice for my poor little Macbook and I. She is currently in off mode still and getting de-moisturized with rice as was suggested to me by many peeps. I REALLY hope this works. I'm going to leave it off for a few more days, and then we will find out. Keep your fingers crossed for me? Kapeesh?

Second things second. My darling lil' besty, Benita, was kind enough to let me use her old computer whilst I'm waiting for mine to work again. (Power of positive thinking.) Thanks Benits. You are thebomb.com.

Sometimes I get to work out with my boot camp class, which I love! This was the case this past Saturday and as we were working out one of my clients told me she thought I didn't sweat. This is DEFINITELY not true. Had she seen me today she would have taken those words back very quickly. I was dripping.

I wanted my circuit to be strongly cardio based, so I really got a good sweat in.
Today's circuit workout went a little something like this...

10 Mins on the elliptical (warming up, getting that heart rate up)

Repeat this three times
15 weighted burpees with a push up with 20 lb Dumbbells
40 alternating walking lunges holding a 25 lb plate out in front (This works the biceps and shoulders as well)
20 plank mountain climbers
20 plank mountain climbers opposite knee to elbow (this is the same as the previous exercise except you are bringing your right knee in and across your body aiming for your left elbow. Repeat on the other side.)
5 minutes on the stairs Level 15-17

repeat this three times 
15 assisted pull ups
15 squats with a bicep curl with 50 LB bar
1 minute plank with 25 lb plate on my back
5 minutess on the stairs level 15-17

5 minute cool down on the elliptical

Like I said, I was drenched. It felt great. I loved increasing the intervals to five minutes. It really helped me feel like I was getting worked. Full body workout, intense cardio bouts, with a lot of core work. I think so.

If you are wondering why I love circuit workouts so much read HERE and you'll find out why they really are amazing.Oh, and don't worry if you are a sweaty mess or a glistening sweat-less beauty while you're working at it hard core. We all sweat differently depending on our age, gender, genetics, fitness level, environment, and the amount of sweat glands we were born with. Women naturally tend to sweat less than men and at a higher temperature than men. those who have more fat on their bodies tend to sweat more because fat acts as an insulator and raises the core body temperature quicker. Fit individuals sweat sooner into their workout and at a lower body temperature. There are some individuals who suffer form Hyperhyrdrosis, a condition in which one sweats excessively, and those individuals can receive treatment.
Are you a sweater? I may not always sweat when I'm lifting, but if there is any elevation in heart rate I'm a sweat machine. Do you prefer a good sweaty workout out, or do you like to keep it clean? I usually don't feel like I have worked hard enough if I'm not sweating. So sorry for the lack of pics today! Let's hope my computer is back in action soon!!

Bi-Winning and the mother of all circuits

Guess what. I decided to pick TWO winners for the May Moving Mix Giveaway, just cause. So let's get to the point of this real fast...

Winner #1:
#28 Jenn from Jenn's Adventure's

Winner #2:
#57 Ashley from Ash & Diz

YAY!! Congrats to both of these FABULOUS girls. Email me at megolina21 at gmail.com and I'll get you your goods!! xoxoxo

It's raining here in P-town and I must say it makes me want to curl up in a ball and watch My Best Friends Wedding. I love that movie...I'm glad I already got my workout in for the day! 60 mins of elliptical intervals, and 60 mins of full body weights.

Today's resistance workout for me went a lil' something like this: 

3 sets each:

15 assisted pullups
alt with
12 alt reverse lunges with a bicep curl (15 lb DB's)
12 alt reverse lunges with DB's (15 lb DB's)

12 squats on the leg press machine (270 lbs)
alt with
12 front raises with a row (10 lb DB's)
alt with
1 min plank with 25 lb plate on my back

12 chest press lunges with the cables (40 lbs)
12 lunges with the cables holding resistance (40 lbs)
alt with
15 triceps pull downs with the resistance band

It felt great :)

I hope everyone had a fabulous Mothers Day. Mom's really are the best! :) In honor of all those amazing mom's out there. It's time for a new circuit workout. We'll call this the mother of all circuit workouts. There are two things I want you to focus on while you're doing this circuit.

#1 - Try not to rest. The goal of this workout is for it to be an optimal calorie burner. This means high heart rate the entire workout.
#2 - Make it burn! Push yourself. If you aren't feeling like your muscles are fatiguing by the end of each set you need to up your weight. You want to be sure you aren't working out with a half effort! If you're going to work out, you might as well make it worth it.

This circuit does focus a lot on the legs because you're engaging a lot of different muscles at once, it's hard, and who doesn't want nice legs? So be prepared.


The Mother of all Circuits :)

3-5 min warm up on treadmill/bike/jump rope/run up and down your stairs...whatever you want. 

Set #1 - repeat each of these exercises 3 times

15 Sumo Squats to a Push up - Start with your legs wide and toes turned out squat down as low as you can go. Place your hands on the ground. Jump your feet back to a push up position. Do a push up. Jump your feet back to the wide sumo stance and stand back up. Repeat 15 times.

alt with

20 alternating plyometric lunges on each leg

alt with

3 min sprint interval (This is as hard/as fast as you can go) You can do this on the treadmill, the elliptical, stairs, etc. 

Set #2 - repeat each of these exercises 3 times

15 weighted burpees  I love these a whole lot. They will make you cry like baby. 

alt with

3 min sprint interval (again high intensity, get that heart rate up!)

alt with

12 alternating plank rows on each arm followed immediately with 20 plank mountain climbers

*For the plank rows get into an extended arm plank position with your hands on top of your dumbbells. Keeping your body flat row one arm back pulling the weight up and then set the weight down alternating arms.

Set #3 - repeat each of these exercises 3 times

15 Squats with the bar Do these slow and controlled. I usually use a 50 or 60 lb bar for these. Really watch your form; chest up, hips back, knees in line with toes NOT over toes.

alt with 

15 alternating step ups with a bicep curl on each leg, so 30 total. With these do 12 step ups with your curl and then finish out the last 18 just holding the weights by your sides. 

alt with 

1 min plank followed immediately with 15 oblique plank twists on each side. 

cool down 3-5 mins and stretch it on out! Good Luck! Remember that the reason I LOVE these circuit workouts is they burn so many calories. You are basically getting your cardio and weight training in at the same time, which is a great time saver. They are also ideal for burning fat!

Do rainy days make you want to curl up in a ball and not move? or is that just me? When it's nice outside I feel like being active. Rain does just the opposite to me. Does anyone else love old classic chick flicks? What is your fave? I have way too many to list them all. I love The Proposal, Julie and Julia, How to Lose a Guy in 10 Days, I could go on and on...

Exercise of the Week: Weighted Burpees

These are tough...but awesome.

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

Start in a standing position.

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

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

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

Jump your feet in.

Stand up, holding the dumbbells.

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

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

Repeat 15 times.

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

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

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

1# The Push up. 

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

Weighted Burpees

Step Up Push ups 

Elevated Push ups

Plank Push ups

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

Chest Press on Stability Ball

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

Plank triceps kickbacks

crazy plank

Triceps Dips 

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

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

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

Exercise of the Week: New Circuit Workout

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

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

Warp Up: Jog @ 6.5 for 5 mins

Circuit rotation #1

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

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

- 2 minute plank alternating leg lifts 

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

(Repeat this 2-3 times)

Circuit rotation #2

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

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

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

- 12 single leg rear lunge on physioball on left leg

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

(Repeat this 2-3 times)

You'll sweat. Promise. 

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

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

Sunday Ramblings...and an exercise of the week.

Happy Super Bowl Sunday!! 
I hope your parties, food fests, and naps have been remarkable.
I love the weekend. I really do.

Yesterday morning's boot camp class was awesome.
The girls really pushed themselves. and we were all reaaalll schweaty. A great sign :) I mentioned before that once a week I am going to bring all of the campers a healthy recipe. Well, one of the girls went and bought DARLING binders for everyone to create healthy recipe books from. The sense of community that has come in this class is so fun to be a part of. It reminded me the benefit that come from having a positive support group. It can make all the difference.

Post boot camp and training I went to the gym by my house to get some more cardio in. I needed to burn a few more calories, and I wanted a change in location. (Truth be told I knew there was going to be a Glee Marathon on Oxygen today...what a great way to take my mind of doing cardio.) I wasn't STOKED about being at the gym, but I ran into JANAE, one of my favorite people in this world. We started talking while elipticizing, and she got me through my first 15 minutes before she was on her way out the door. For whatever reason the first 15 are usually the worst, and if I can get that out of my system I'm golden. I ended up with

- 30 minute intervals on the elliptical
- 10 minute intervals on the stairs
- 10 minute sprint back and forth at a 7:30-8:00 pace
Then I did about 10 minutes of core work.

I am a HUGE believer in core work. I had a back injury for about a year that was aggravated by my running, and I couldn't seem to shake it. I went to a chiropractor, sought doctors opinions, and read just about everything I could to try and figure out what in the world I could do to stop the pain I was having. We came to the conclusion that I had a bulging disk and unless I wanted to do some surgery I was going to have to figure out my own remedies.

So...I started getting into core work. I began very basic with planks, stability exercises, balance work, and lots of focus on the trunk and lower body. I have since continued to get creative with exercises that work the core and aren't super boring...Sometimes I get exercise ADD. That, and I'm all about muscle confusion, so I really like to mix it up. The core work made ALL the difference. I have since seen the same phenomenon with many of my clients. It makes sense...your core is your powerhouse. If your core is strong everything else will become easier. Think of a runner with a weak lower back/trunk/abs vs a runner with a tight strong core, or even a mom lifting kids or groceries. A Strong Core = Powerful.

Some of my favorites core exercises are:
Plank Push Ups
Crazy Plank AKA (Up Up Down Downs)
Plank Kickbacks
Weighted Burpees These Are HARD but SO great.
Oblique Plank Twists
Single Leg Squats
Focus on the lower back and abs while doing an upright row with a dead lift
Use a Ball instead of a bench for your exercises like this Chest Press on Physio Ball
And if you are real crazy...and I know you are...try out some Physio Ball Balancing

I have had a few people ask for some video tutorials to show my favorite exercises...maybe...
I, A) hate the sound of my own voice and B) would rather keep the super cool image of what you portray me as in your head untarnished ;) Jk...I'll think about it.

Side Note: Last night we watched the movie, The Boy In The Striped Pajamas...My heart still hurts. It was the SADDEST movie I've ever seen. Has anyone else seen it!?!? 

Did you have a good Super Bowl Sunday? I did :) I watched like 15 minutes of the game and the half time show. That was about all I could muster. I did make some yummy black bean salsa and salsa chicken. (I'll share that recipe tomorrow.) Are you a believer in working your core, and if so what is your favorite core exercise?
Also...you have until 11:59 PM tonight to enter the February Favorites Mix Giveaway if you haven't yet. The winner will be announced tomorrow!