The giveaway is open until the end of this week!
I hope you’ve had a wonderful Memorial Day! This is a special holiday for us, as Micah and both have family members who a veterans and on active duty. Freedom is not free. Thanks to all our troops who fought so I could have the freedom to write.
It was another action-packed weekend, and I can’t wait to head to the BB Challenge Group training in Atlanta this weekend to see some dear friends, and stay with Micah’s wonderful sister, Sarah. I’m super excited!!!!I can’t wait to come back with tools to better help my challengers and to help inspire more people to get healthy!
Did anyone notice that all of the sudden, we went from winter to summer here in NC? Well, I’ve made it my mission to come up with some healthy alternatives to frozen yogurt and ice cream. I think you’re going to LOVE these treats, I mean, their nice and cool, and they don’t taste like “clean” treats! 😉
Oh, and break a sweat today! Not, that’s it’s difficult to do in this weather…hehe. Try four 1 minute rounds of the cardio move in the picture. If you’re a beginner, step instead of hop, and stick your hips back. See if you can move for 5 rounds. I dare ya.
Have a blessed Wednesday!
Hi everyone well, today is Friday 5! This week, I’m sharing 5 new awesome opportunities, I’ve been provided with this week! Find 5 good things that have happened to you this week and comment below. There’s so many crazy things going on in the world that sometimes we need to detox our minds. Philippians 4:8 “If there is anything praiseworthy or of good report, think about such things.” So take a break from all the drama, and count your blessings!
1. I was chosen to take part in a study regarding audiobooks and exercise. 🙂
2. I just found out Monday that Kidstunes (my real job) wants to begin working on community classes in order to bring movement and music to more children! 🙂
3. I’m a Beachbody coach!
4. I’m going to be sharing my story on website, and will be guest posting on 2 blogs in the upcoming weeks!
5. My husband and I sing and play in a band that will be doing a canned good drive for CUOC (Christians United Outreach Center) in Asheboro in a couple of months! I love giving back and helping people
If you deal with a lot of stress or depression, as I have in the past. A great way to move past it is to give back to someone else!
Oh and here’s the giveaway you’ve all been waiting for! Girls Gone Sporty provided me with this opportunity to review a fitness dvd from Mash-Up Conditioning. I loved working out with the Tempo dvd! Each of the 7 workouts contains 5 minute of strength, 5 minutes HIIT, and 5 minutes of mind/body exercise…Micah and I were huffing and puffing after the 1st 5 minutes! I teach hour long tabata classes that are intense, but this was intense and showed modifications for all fitness levels. Stacey and Jamie have some pretty impressive credentials, and the workouts are fun easy to follow, and best of all, you’ll be breaking a sweat in no time! I love the exercises they used, there are fresh and challenging exercise combos, and for those of you plyo people, this is a great dvd for you! The more advanced modifications include plyo, but the beginner variations are suitable for healthy pregnant women! There’s something for everyone!
Have a wonderful Weekend!
Here we are again! Snow, Snow, Snow!!!! Frankly, I would love for the snow to make up it’s mind whether it’s going to stay or go, but that’s just me. Speaking of snow…I’m always cold, but this winter is ridiculous! Our house doesn’t have central heating, so, I’m forever walking around bundled up, even though we live in the south.
I have found some wonderful ways to keep warm:
1. Curl up with a good book, a blanket, and a cup of hot tea or hot chocolate.
2. Snuggle with my handsome fella. 🙂
3. Start baking things…our oven gets super hot, so it heats up the entire top floor of the house, which is really the only floor we use anyway.
4 Workout. Do some cardio. I’ll try out routines that I want to post, or pop in a cardio dvd. Either way, I feel better.
5. Clean house…okay, so I’m desperate by the time I have to do this to keep warm, but it works great, so, there we go. I’m currently working on the 40 days – 40 bags of clutter challenge. Which was deperately needed at our house. I found out that I have 20 books that are great, but for whatever reason, their just taking up space…There’s even some fitness related ones too. (Check out juliesunshine22).
I love total body circuit training, and this one has some sure-fire arm and leg toners.
So, Stay warm, and get moving!
|Squat down then while in a squat, reach left leg behind you diagonally. Return to squat then stand. Repeat, alternating sides.|
|Start out in Plank, hands wide. Bring right hand to meet left hand. Repeat, alternating sides.|
|Butterfly Bridge: Perform a glute bridge. While hips are lifted, press knees apart, maintaining tension.Press knees together, then lower. Repeat.|
Cardio, Cardio, CARDIO…it’s something I love to hate…I’ll admit, I love the results…hate getting on the treadmill…and feel ridiculous staying on a machine for distance runs…so I don’t. While I greatly admire runners, (trust me, my hat’s off to you!), it’s not for me, for a variety of reasons.I usually do 5k’s for charity, or if I have a buddy. Changing up your intensity is vital to gaining results, especially if you want to add lean muscle. This is why I love HIIT (high intensity interval training. Higher intensity can mean a variety of things, for example, running/climbing stairs instead of running on flat grounds, moving at a faster pace, tweaking an exercise if you’re circuit training or adding weight to knee lifts, jumping jacks, etc. You get the idea. With that said, you may be wondering how you can gauge how hard you’re working if you don’t have a heart monitor or fancy techno device gadget. (If you’re dr. says you need a hr monitor though, go buy one!) Most people can gauge RPE – rate of perceived exertion as a means of whether or not YOU personally are getting a sufficient cardio workout. (Contrary to popular belief, sweat is not always example of whether or not a particular activity is providing you with a great cardio workout. i.e. swimming.) My favorite type of cardio is taking moves like jumping jacks and hitch kicks and doing them at an RPE of 8 for about 30 seconds, then resting at an RPE of 4 for 15 seconds.
Here are my 5 favorite activities that count as “fun” cardio:
3. Ice skating
Oh and here’s an RPE chart to help you challenge yourself!
Have a happy, healthy Friday!
So I started a new lower body program today, and I’m super excited!!!! (Glute days are my favorite days to train, as all my friends know.) So while many pics of extreme bubble butts are circulating pinterest and tumblr…there are many pics of flat butts that are glorified(i.e. runway models). So let me be the first to say, a particular friend of mine, Jessie, in college, used to always say “Bertha” when I turned around…but okay…enough jokes.
If you’re looking for a lower body transformation workout… let me say it. Ultimate Booty Workouts is for you. While most people would tease you if you kept this book on your coffee table, let me just say, it is no joke. This gem of a book was written by Tamara Grand of http://fitknitchick.com/ . Tamara is so knowledgeable! This book was written by a woman who knows her field and understands the importance of adding variety to workout routines, while mastering the movements involved in pursuing this particular goal. There are no fad exercises here. The workouts were well thought out, with detailed explanations and cuing. The nutrition guidelines are simple, no complex meal plans, but a list of healthy foods to give you an idea where to begin. The program goes through 3 4-week phases, and there are also cardio guidelines and ideas. This is hands down the most comprehensive book I’ve ever read on the topic. (And believe me, I’ve read a few; which comes with being a fitness coach/personal trainer for 5 years.) My workout buddy and I have challenged ourselves to complete this 12-week program. I’ve even taken my own measurements today. The other refreshing thing about this book is that there is not one solitary endorsement of plastic surgery, AND she explains the HEALTH benefits of glute training, such as increased metabolism and reduced lower back pain, which are way too often overlooked in articles on the topic. Thank you, Tamara for writing a book that I will continue to use as a resource for years to come! You can order this awesome book on Amazon.com
Go break a sweat!
Happy New Year all! SOOO I’ve been looking forward to the New Year with great anticipation! This marks a new chapter in married life for Micah and I as he has completed his biotechnology degree and I plan to start working on a degree in nutrition. 🙂 Call me a nut, but I actually enjoyed college for the most part. I’ve always secretly wanted to be a fitness model…lol, and today I’m the model for all of the pics in this workout. (Just a little 411 for those of you who’ve never met me in person.) A little tangent before I go into the tutorial for the workout: I’m so thankful that I’ve had people to spend Christmas and New Year’s with. There are many people who spent both these holidays alone, and I realize how blessed I am to have wonderful friends and family to spend both of these days with!
Today’s workout consists of the tabata method, and will knock out those problems areas, and count as a little cardio. So set your timers, and push through this one. It’s tough, but it’s over with in only 12 minutes if you push through it.
Jump Rope: hop as quickly as possible. Focus on small skips. If you don’t have a rope, pretend you do.
Reverse Crunches: Use your muscles, not momentum. Your lift at the top won’t be a large movement at first.
Side Traveling Squats: Beginners, don’t squat as low, and use a chair. Squat halfway, then reach right leg to the side. Stay low and bring left foot in same direction. Squat down lower, then stand halfway. Continue in the same direction, but during the next round, travel the opposite way. Use your best judgement on squat depth.
Glute Bridges: Heels must be pressed into the floor with feet about hip-width apart. Squeeze your glutes and pause at the top.
Dolphin – Shoulder Plank: Squeeze your shoulder blades through the movement. If you have weak shoulders, swap this for another shoulder exercise.
Oh and last but not least, here’s the cute little graphic. If you like this workout, feel free to pin it!
Some advice: During squats, you know your limits and what is safe for your knees, so you know how low you can go. Use your glutes, it takes stress off your knees. You should be squeezing your glutes during bridges also. During jump rope, keep your knees slightly bent, and really pull your lower abs in during reverse crunches, and dolphin planks.
Enjoy this one, it’s tough!
Disclaimer: Although I’m a fitness professional, not all workouts are suitable for everyone. Please consult your doctor before beginning any exercise/fitness regimen.
Hi there! So now that we’ve recooperated from Christmas…(I wish.) It’s time to gear up for New Year’s. I’ve been thinking about my goals for the past month, and I’ve got some humdingers.Here are a few in no particular order.
1. Be more consistent with quiet time. I’ll confess I want spent more quality time with the Lord. This is my sanity, and in recent years, I’ve been a little slack.
2. This is going to sound completely different: do more cardio. (See, I said they weren’t in any particular order.) I’m not exactly known as a cardio junkie, but it’s good for my heart, and it will ramp up my weight lifting results a lot. Not going cardio crazy but 3x a week for 30-45 minutes is a nice place to start. I would lift weights until I pass out, I know I need to improve my cardiovascular health.
3. Do more upper body strength training. Ok, so I don’t mind working shoulders, and I know how…but biceps and triceps are not my favorite. So this year, I’m headed…to the gun show! Just kidding. But some major upper body strength gains would be nice. I’ll be bumping up my upper body workouts to 2x/week.
4. Traveling. So, I’ve been wanting to do some major traveling for years. Like trekking through Norway in snow shoes kind of traveling, and Norway is on my bucket list. The reason for this is that’s where a lot of my ancestors are from, and Micah’s always wanted to visit. We might not get to that this year, but the saving up for that trip will start now. We also want to go on an overseas mission trip together.
5. Going back to school. I’ll begin working on my nutrition and human dietetics degree in the fall. I’m super excited to be going back to school, and praying for the grace to do so. I plan to finish my degree in two semesters, so it’ll be crazy, but so worth it!
There’s some of my top 5 goals! What are your goals for 2014? I always break each goal down into baby steps, this makes it overwhelming, and lets me see how much closer I am to accomplishing a particular goal in a short amount of time. I have a few more, but shhhh! T
hey’re secrets. But I might write about them later…Write down your goals and create a vision board, so you’ll be reminded of what you want to accomplish.
Ok…so, I hate cardio…just for the record. I do the occasional 5k, but the idea of spending anywhere from 30 – 60 minutes on a a machine that makes me feel like a two-legged hamster. I realized I haven’t touched on this topic since I started the blog over a year ago. Well, here it is. I love the results I get from sprinting, but I knew there just had to be a form of cardio out there, other than the Zumba® classes I teach, that challenges my mind as well as my body. Well, here lately, I’ve been on a Tabata kick. It’s wonderful. I get my cardio done in less than 10 minutes, am dripping with sweat and actually feel like I got a workout. You might say, Ta-whata? Tabata training was discovered by a Japanese scientist names Izumi Tabata. It works the cardiovascular system and the musculoskeletal system, increasing endurance and strength. Tabata training involves 20 seconds of high intensity work followed by 10 seconds of rest. This pattern is completed 8 times. I usually like to do 2-4 types of tabatas in a cardio workout.
Sample Tabata workout:
20 seconds jumping jacks
10 seconds rest (march in place)
20 seconds squat to kick and punch
10 seconds rest
Well, I thought I would hate Tabata too, but I was wrong. It’s wonderful…(did I already say that?), and it accelerates results, and it saves time. It can be adapted to your fitness level, no matter what level you are, and it isn’t time consuming! And…you can even do these workouts at home! Try it out you just might like. I like Tabata so much now, that I even teach a combined strength and Tabata class now!