5 Ways You can “Shave” Time and Money – while getting fit

Hi There!
It’s workout Wednesday! I was inspired to share my ideas on “shaving” time and money in my fitness routine by the Dollar Shave Club.  In case you don’t know who they are, the Dollar Shave Club is a company that provides great quality razors for as low as $1 each month! Since my husband has beastly facial hair, I knew I could easily appreciate working with Dollar Shave Club on this post!

Today I’d like to share with you some ways that I can shave time and money in my fitness routine. There are a lot of ways I do this, but I thought I’d share with you my top 5.

1. I work out at home. My primary job is as a fitness contractor, meaning that I often times drive to work sites to teach fitness classes. Also meaning that by the end of the day, I don’t want to drive to a separate facility (and spend more gas money) to go work out for only 30-45 minutes and then drive home, losing more time that I need to plan other things, like this post. Hehehe… I write my own workouts.  (Oh the joys of being a fitness instructor!) Or, I do my Piyo home dvd’s, Mash-Up Conditioning, or 21 Day Fix, or Body Beast, which I’m getting ready to start next week. (I can’t wait!) Where we live, it’s just not practical for me to pay for a gym membership, and then drive 25 minutes each way…um, yeah. Micah and I workout together a lot, and that makes for great family time. Don’t get me wrong, I like the gym, it’s just not practical for me.

2. I prep my meals in advance on Sunday. This is fitness-related because it’s important for me to get proper nutrition in order to get results. I often-times roast a whole chicken in a crock pot and use it throughout the week to make soups and stews, and chicken salad. I  also make my own protein bars, which saves me money, by cutting the cost from $1.50 a bar to less than $.50 a bar.

3. I shop craiglist for fitness equipment. We don’t have many good sporting goods stores where I, only one actually, so I shop for steals on used weights…hey, a weight is a weight, right? Safety tip, I’ve never had a problem with Craigslist, but I always take Micah with me when picking up items. I love to shop at Marshall’s and TJ Maxx and Ross for resistance bands and exercise balls.

4. I do HIIT workouts. I take a couple of active rest days a week, but most days, my workouts are 30 minutes or less. I love to do tabatas when I have absolutely no time because they only take 4 minutes. Stressing less is worth working out for 4 minutes. I love my jump rope. I also use exercises that are compound movements, like kettlebell swings, and sneak in my cardio and strength training at the same time.

5. I don’t waste food. We only buy what we will eat. Portion control and a variety of foods is key here. You’d be suprised how much food goes to waste. Keep a close eye on those perishables. Make a big salad. You never know, you might just invent a fabulous new family favorite!

There, now you know my favorite 5 ways to “Shave” time and money in my fitness routine. Thank you to the Dollar Shave Club for inspiring me to write this post! To see their fabulous razor blades, check out this link: https://www.dollarshaveclub.com/our-blades Hey, they’d make excellent stocking stuffers!

Start “Shaving”
– Julie

Workout Wednesday and Weekend Recap

Last weekend was an awesome weekend! Micah and I got to meet up with some dear friends in Atlanta and make some new ones! The challenge group training was so inspiring…so many stories of families and lives being changed for the better! The most important lesson is to be you. You inspire others when they see you putting your stamp on a job. Do your best in whatever you commit to.
We also got to hangout with
Ruthie and
Ronnie, our team leaders, and
Simone
Mack, one of our teammates
!

We had lots of fun hanging out with Micah’s sister Sarah who lives in Atlanta,and of course the weekend would not have been complete without a mockumentary movie night! We watch Razzle Dazzle…hilarious!

Also, I think we planned really well to be healthy on this trip. Not one fast food stop…not one.

Staples for our trips included: gfree wraps, greek yogurt chicken salad, bananas, g-free bars, high fiber protein bars, large bottles of water, spicy brown mustard, and shakeology
!
Oh, and a printable, customizable workout from workoutlabs.com. this workout was bodyweight only and was great!
I highly recommend having a plan for activity when on he road, so you won’t dread getting back in your routine when you arrive back home.
The workout I printed out only took about 5 minutes to conplete 1 round, and
I felt great afterwards because I knew that
I’d gotten a workout in first thing.
I also added on 10 sets of alternating foward hinge reverse lunges; each set lasted 30 seconds, with 10 seconds of rest between each set. I do a lot of low reps with heavy weights, so this challenged my endurance
!
I hope the ideas in this post will help you have an active and healthy summer!

Keep it healthy!
Julie

Friday Five and MashUp Conditioning dvd giveaway!

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!

Here’s the giveaway information!

a Rafflecopter giveaway

Have a wonderful Weekend!  

Cardio Wars: Intensity vs. Duration

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:
1.Swimming
2.Basketball
3. Ice skating
4.Dancing
5. Soccer.

Oh and here’s an RPE chart to help you challenge yourself!
Have a happy, healthy Friday!

Book Review: Ultimate Booty Workouts

Hi There! 
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!

Julie A


Terrific Tabata

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)
complete 8x
20 seconds squat to kick and punch
10 seconds rest
complete 8x

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!

Source:
http://tabatatraining.org/?p=18