Monday's Motivation + Challenge of the Week

Happy Monday!!!

This week's challenge: Try something new and/or different.  Try a different type of exercise class/video.  Try a  new vegetable.  Try a new version of an old recipe.  It doesn't have to be anything too daunting, just BE ADVENTUROUS!!! 

Monday's Motivation and Challenge of the Week

Happy Monday!!!

I hope everyone had an awesome Mother's Day, whether you are a mother yourself, or celebrated your own mother, or in my case, both!

Challenge of the Week:  Find a workout buddy  Whether it be your spouse, your child, friend or even the family pooch, find someone to work out with.  Go for a walk or run, sign up for a class, go for a bike ride, even do commercial break squats together!  Studies show that when you have someone depending on you, you will work out even when you really don't want to.  Works for me, if I don't show up to teach my class...there is no class! hahaha

Monday's Motivation + Challenge for the Week

Happy Monday!!!

Going along with the above motivation--here's your Challenge for the Week.

Go through your pantry, cabinets, fridge and freezer and get rid of all the C.R.A.P. = Carbonated drinks (except for unsweetened seltzer),  Refined sugars and flours, Artificial sweeteners and colors, and all Processed foods.  If it's not there, you can't eat it!!!  Find some healthy substitutions that satisfy you--they really are there if you look!

Need suggestions?  Leave a comment.

Monday's Motivation + Challenge of the Week

Challenge of the week--do some form of exercise for at least 5 minutes (you can certainly do more) everyday this week.

The last several Fridays I have posted 5 minute workouts.  They are easy to find on YouTube as well.  You can even Google image them.

Here's a couple I found on Google images (there was quite a few):

                   

If you prefer a video:

Five Minute Slim HIIT

I'll post more 5 minute workouts for the rest of the week.

Monday's Motivation + Challenge of the Week

Happy Monday!

Here is this week's challenge:

I want you to change your mindset and attitude about fitness this week.   Being fit and healthy is not supposed to be something that you do and then you stop doing (like a diet--I really hate that word).  Being fit and healthy is meant to be a way of life.  Nobody else is in your way to a healthier life except you.

So, choose (what you do and what you eat) wisely.  If you do that, you are on your own way to a fitter life!

Monday's Motivation and Challenge of the Week -- I'm Back!!!

Happy Monday!!!

I hope that just because I wasn't posting last week, that you didn't stop exercising and watching what you were eating.  That's not what the word vacation means!

Although, I'll be the first to admit that I didn't work out the same amount of time I would have had I been working...after-all, my job is working out, but I did get a few great workouts in, and I move quite a bit while I'm writing my choreography....

Since I gave up the whole "being on a diet" mentality and decided to just eat real food, it's been much easier for me to make healthy substitutions and not feel deprived at all.  My birthday was during this "break." It didn't stop me from going out eat for a great meal, or having the most delicious grain-free chocolate cake (recipe will be in a future post).

So, following the motivational poster below, here's your Challenge of the Week:

Too much sugar is really bad!!!  And, it's found in so many things!

Start with the obvious--the pre-sweetened, processed stuff like soda, cookies, cakes, and cereal, especially anything that has high fructose corn syrup on the label, along the white stuff itself--throw it out if you're afraid it will be a problem.  Eliminate these things first, use raw honey or pure maple syrup instead--and use less of these than you would sugar.  Make your own cookies and other snacks--try making some of the trail mix bars that I shared the recipe for.  DO NOT use artificial sweeteners!!!

If calories are your concern, use stevia (powder or liquid) or monk fruit sweetener.  I still think honey or maple sugar are better though--in moderation.  Lastly, change out one of your sweet snacks for a piece of fruit with some nut butter or a small handful of nuts like almonds or even a small piece of dark chocolate*--it will keep you fuller much longer than a cookie will.  Just don't overdo it on the fruit--there's a lot of sugar there as well.

*The one exception to the sugar rule is dark chocolate--the darker it is, the less sugar it has.  So go ahead and eat an ounce or two of that if you like it.

Monday's Muscle Work -- Post 300!!! -- Toned & Jiggle Free Arms

Happy Monday!  I can't believe that today I am posting my, drum roll please......

!!!!!

That just seems crazy to me.  Yet, when I think about it, it's about a year ago that I got certified as a personal trainer.   Time flies.....anyway, on to today's workout.

Today's routine comes from jessicasmithtv and it focuses on the arms--although she includes exercises like squats and boat pose to give you some leg and core work as well.

She really doesn't do much of a warm up, so I suggest you do one on your own first.  She does do a decent stretch at the end.

You will need a set of hand weights and a mat or carpeted area.

Tuesday's Trunk & Core -- Trunk Rotation Challenge, Ab Challenge + a Shoulder Challenge

Today is challenge day!

I found 3 challege videos from mytrainerbob (Harper that is).  These challenges can be used in different ways.  First, they can be used as assessments--a starting point to see where you are now and how you can improve and progress in the future.  They can also be used as plateau busters.  By challenging your muscles to do more or something they are not used to doing will help get you out of that rut.  Lastly, they are great quick add-ons to any cardio workout you are doing.

Do a quick warm up first, just to get your muscles ready--nothing too strenuous, you want to see just what your body can do.

The first one is a Plank Challenge--as I've stated in the past, a plank is one of, it not the best core exercise you can do.  It target all the abdominal muscles--that's why these are so hard.  Do what you can, try to stay at the highest level possible until you start to lose form, then you can go down to your knees a bit, but try to come back up to your toes as much as you can.

The second one is also a core challenge.  This one is a Single Leg Trunk Rotation--  20 reps on each side, with or without added weight.  Time yourself on this one, see how long it takes.  Make sure you keep your hips and knees facing forward the whole time.  Make that rotation come from your abdominals, not your hips.  The balance element makes your core and your glutes work even harder.

I couldn't get the video to load directly--the link is under the picture.

Single Leg Trunk Rotation Challenge

Since I missed yesterday, the last video is a Lateral Raise challenge for your shoulders.  Again, this is a set number of reps--15 each side.  See how long it takes for you to do them.  Keep your shoulders relaxed from your ears the entire time.  If you need to shake out, do it and then continue until you are finished.

Don't forget to stretch out your abs, lower back and shoulders afterward.

Tuesday's Trunk & Core + Missed Muscle Work -- 7 Ab Exercises + Upper Body Fat Burning

Today I'm posting two workouts because I missed yesterday.  I found a new channel on YouTube called  XHIT Daily.  Both workouts are from here.  No warm up or cool down are provided, please do those on your own.  You need a stability ball for a few of the exercises.

The first one is an abdominal workout consisting of 7 exercises, each done for 1 minute.

The second is a beginner upper body routine that consists of 13 exercises each done for 15 reps.  Because she does one exercise right after another with little rest, this has a bit of a fat burning/cardio element as well.  You need a ball, or bench/coffee table to lay on and a set of dumb bells.

One note, when she is doing chest flyes, the heading says she's doing upright rows.  She does those later and they are labeled correctly.

Monday's Muscle Work -- Standing Pilates for Legs, Butt and Obliques + bonus recipe

Sorry I missed posting yesterday, my husband and I were taking our son back to school for his final semester!  Yay only one more to go--thankfully he's a junior, so we get a year off!

Today's muscle workout comes from blogilates.  It is a standing pilates routine that focuses on the legs, butt and obliques.

There is no warm up, please do a short one first--march in place, do some squats, swing your arms around, just to warm the muscles up a bit.

Here's your bonus recipe:  Pecan Crusted Mahi Mahi

I made this for dinner the other night--SO good!!!

It comes from Good Clean Fun which I guess is now A Whisk and a Hammer.

I omitted the cinnamon and nutmeg and just did straight salt and pepper for seasoning.

Pecan Crusted Mahi Mahi

Monday's Muscle work -- Beginner Inner Thighs

Today's muscle work video focuses on the inner thighs.  It comes from blogilates and is about 10 minutes long.  There is no warm up.  Please do that on your own.

Make sure when you are on your side you keep your body upright.  You don't want to slouch into that shoulder.  If it starts to get too challenging to maintain, you can come down and cradle your head in your hand. (like in the above picture).

 You'll want to do a quick inner thigh stretch afterward.  Follow the pictures below:

First post of 2014!!! Monday's Muscles -- Lower Body, Cardio and Upper Body

I was so excited for my new session to start today, but unfortunately due to the extremely cold weather we are experiencing in Chicago (it's -7 right now!!!!), all of my classes got cancelled for today. :(

Oh well, it gave me more time to find a great workout for today!

Today I'm posting 2 videos from POPSUGAR Fitness.  The first one focuses on your lower body.  Many of the moves will provide a cardio element to the workout as well.

There is no warm up, so please do that on your own.

The second video works the arms and shoulders.

Remember to stretch!  Your muscles will thank you!

Monday's Muscle Work -- Primadonna Push Up Challenge

I did this push up challenge with my class this morning.  It was killer!!!!  Instead of doing it to the song "Primadonna", we did it to "Vertigo" by U2--about 3 minutes 15 seconds.  I changed it up a little.  We did tricep push-ups during the chorus and kept the cross behinds slower.  I have to admit, I lasted about 2 minutes and 45 seconds.  We finished with chest raises--intense!

Monday's Muscle Work -- When You Think You Can't

With this being such a busy time of year, I decided to post shorter workouts in the next few weeks so that you won't have the excuse of not having enough time.

Today's video comes from Livestrong Woman and is appropriately called When You Think you Can't .  This workout will hit all the major muscles in your body in a very short amount of time.  She suggests repeating the circuit 2 more times, but if you don't have the time, do it only once or twice with full all out intensity--it's better than nothing.

Please do a warm up and cool down on your own.

Monday's Muscle Work -- 20 Minute Turkey Burner

Mondays are crazy busy for me, so my posts are usually a bit shorter.  This one is no exception.  Today's workout comes from RealFitTV.

It's called the Thank Your Thighs 20 Minute Turkey Burner Workout.

I couldn't get the video to link directly.  Click the link under the picture to see the workout.

A warm up and cool down/stretch are provided.

20 Minute Turkey Burner

Monday's Muscle Work -- Deck of Cards -- Lower Body

Today's workout is going to go along with my challenge of the week:  The Deck of Cards Workout.

Today I'm going to make up another one you--using only strength moves for the lower body.  You will need one standard deck of cards including the two Jokers.

If you missed my earlier post, here's how it works.  I'm going to assign one exercise for each of the four suits.  Shuffle the cards.  Turn over a card--do the exercise assigned for that suit as many times as indicated on the card--for example 5 of hearts = 5 reps of the exercise assigned to hearts.

Face cards = 10 reps, Aces = 11 reps.

Ok, here's the workout:

Hearts:  Squat jumps

Diamonds:  Speed skaters (count it 1,1--2,2 etc.)

Clubs:  Alternating Lunges

Spades:  Glute Bridges

For the Joker:  Mountain Climbers 30-45 seconds

Monday's Muscle Work -- 30 Day Butt Lift--Yoga Inspired Workout

Today's video is another one from the 30 Day Butt Lift series from BeFit.  It is Workout number 6 and is yoga inspired.

She does various versions of the yoga pose Warrior III to really target your glutes.  If you have a hard time balancing, go ahead and put your toe down in between lifts, or have a chair handy to hold on to.  She also does some Pilates inspired legwork that also targets this area.

But first, Quick Tip #4 (which should be tip #1) on how to get a butt lift without surgery.  I agree with everything she says except one thing.  Longer, slower workouts are important to do as well.  If you are only doing short, high intensity workouts, you are more prone to injury--especially if you are doing plyometrics.  Slow and steady workouts a couple of times a week will help protect your joints while still burning fat and calories.

There is no warm up or cool down/stretch.  Please do those on your own.  The workout is about 10 minutes long. 

Monday's Muscle Work -- 20 Minute Shoulder Sculpting

Toned shoulders not only make your arms look better, they also make your entire upper body look better, especially when wearing a halter-type top or dress.

Today's video comes from BeFit GO.  It is an interval-type training class that takes you through a set of 6 exercises working for 30 seconds each and then repeats the entire sequence two more times.  The exercises focus on the upper body (mainly shoulders) and the core.  By doing the exercises with little rest, you will get a cardio workout as well.

There is very little warm up.  Please do one on your own--there is also very little stretching, please add a few more--especially upper body stretches.

You need a set of dumbbells for this workout--if you don't have any, you can sub out water bottles or cans.