Eat Clean Train Dirty Workout!

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release...meaning, chest comes down, touches the ground, hands lift up.

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

Load for today – AHAP! Post load with time

• front squat
• burpee hurdle jump
• pistol Squat
• chest press
• dips

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

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Cheerleader Workout! xo

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

I thought that was appropriate...thanks to all of you for your sweet comments and support! WOW! I definitely do feel supported and love knowing that my friends and family are there to be my biggest cheerleaders~ I realized today that no matter what we endeavor to do, with a strong support system, even the biggest and scariest tasks are do-able! I hope this for all of you too, that there is a support system that helps you with your goals. Everyone struggles at some point or another with lack of motivation, fatigue or lack of consistency! Sometimes though, it's not a lack of motivation – sometimes it’s the people you center yourself around. The most successful people I've trained surround themselves with a powerful, encouraging group of people who stand by them throughout it all.

Who are your cheerleaders? Who can you be a cheerleader for?

Tonight's workout!

Warm Up
1 minute Rotations~
Box Jumps
Burpees
High Knees
THREE SETS.

Then, we are headed out side to enjoy this weather!
You need to take outside to the back:
mat, bar for squats, medicine ball,

1x sprint, 20 x Push ups
2x sprint, 20 x Push-ups, 30 decline situps
3x sprint, 20 x Push-ups, 30 x decline sit-ups, 40 squats
4x sprints 20 x Push-ups, 30 decline sit-ups, 40 squats, 50 Wall Ball throws
3x sprint print, 20 x Push-ups, 30 x decline sit-ups, 40 squats
2x sprint, 20 x Push-ups, 30 decline situps
1x sprint, 20 x Push ups

ohhh yeah~~
this one is epic!
newbies, scale down by doing half the number of reps!

Courageous Workout!

"Write down how you feel when you blow off your workout, Write down how you feel the moment your workout is over. Compare the two." Tony Horton

1. Warm Up:
Bottom to Bottom Tabata Squats
Jump Squats vs Biceps


2. Appetizer:
3 rounds!
Walking Lunges
Count the number of steps, do that many burpees

3. Main Course:
10 weighted situps (get plate or heavy DB)
1 HEAVY KB swing
9 weighted Situps
2 Heavy KB swing
8 weighted situps
3 Heavy KB swings
 until you are at 1 situp and 10 HEAVY KB swings

4. Dessert: Core EXPLOSION!

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

On Purpose Workout!

Find out who you are and do it on purpose.
-Dolly Parton

Today's Workout...

40 yard dash outside, 15 times

Partner workout! 50 Box Jumps...kettlebell swing, 10reps. dumbell shoulder press, 10reps. Thrusters, 10 reps.

While one person is jumping the other completes as many rounds of the three exercises. The person jumping starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.
- Arnold Schwarzenegger

love that quote! To me fitness is always something exciting to talk about! What better conversation is there than a new clean recipe, a cool workout, or someone's latest achievement! Speaking of conversations, what are yours like with YOURSELF? Most of the women I know do this all the time...me included! Are there times where you find yourself saying "I can't" or putting yourself down? This negative self talk is a self-fulfilling prophecy. If you consistently tell yourself things like, "I can't do it," "I'll always be fat," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. What are your negative self perceptions? Can you shift from seeing only the negative about yourself to seeing the positive? I challenge you to find the positive in the things about yourself, affirm yourself every day! You really ARE amazing - I promise!

Lovers vs Haters Spin class playlist.

Lovers vs Haters Spin playlist.
So, this is part of the playlist I used last year. I was just recuperating from what was supposed to be the final reconstruction from the bi lateral mastectomy. Needless to say I was a bit of a hater.
I get to teach one full hour class this Sunday, and I think I going with this theme again, thanks to my BFF Kerry who shot me a text to remind me.
Any thoughts...additions...?

Change the World Workout!

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. 

Martin Luther King, Jr.

Show me your friends, to tell you who you are. Your lifestyle is highly influenced by the people close to you. Surround yourself with the ones who value the importance of a healthy lifestyle!

We will be inside and outside tonight!  Get ready to work hard!  

Warm up – Because it is the first Tuesday of February...and we LOVE our bodies.... you know what that means!!!   10 Minute Burpee Challenge!!  As many burpees as you can do in 10 minutes! Goal is 100!  Can you do it???

 If you do meet the challenge, try to see how many you can do past 100.

The rest of class:


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of 
Kettlebell/Dumbell Swings

Bicep Curls, 
DeadLift (one leg, alternating each set)
Pistol Squats

Run after each round of Squats.
woohoo~~~ let's do it!

Nutrition Tip of the Day!

DON'T DRINK YOUR CALORIES, especially JUICE. No orange juice, no grape juice, no pomegranate juice, no anything juice. If you want juice, eat the fruit or squeeze it yourself. Juice or liquid calories are some of the most processed foods you can eat. Straight sugar to the blood and thus, an enormous insulin spike. Not good

Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."


Starting as a group run the club twice
AMRAP – 15 minutes
Sprint
5 Push-ups
10 Jumping Air Squats


50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)
50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

burpees
Clean and press
Push ups
Jumping Lunges (aka, Alternating Split Squats)
Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

January Love! Today's Workout!

Today's Workout...
40 yard dash outside, 15 times ......
Partner workout!
400 meter run...kettlebell swing 10 reps
 dumbell shoulder press 10 reps
 box jump 10 reps
 While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up.
The team that completes the most rounds in 25 minutes wins!

21 down...
Deadlifts and pushups

Find out who you are and do it on purpose. -Dolly Parton

Rainy Day Bust Up! Tonight's Work Out

Tonight's Work Out!

Warm Up
1 minute:
Box Jumps
wall ball abs
air squats
3 sets

Race to 100 Pushups, each time we break plank, roll over and do 5 crunches, if you are hardcore, add weight!




10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 Thrusters Kettlebell swings Burpees! Over Head Squats   Core if time!    

Invictus

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” –
to paraphrase William Ernest Henley.

HIIT Workout and a new cool tank!

I have been so loving teaching my HIIT classes the last few months, nothing like a new format to excite me!

 Here is a sample workout:
30 seconds on, 10 off 10 sets:
Weighted Burpees: light weights in hands, do complete burpee, with push up, jump up and push weights overhead.
and
 plio jump squats

Alternate between the two exercises for 10 sets.  For Example:
30 seconds weighted burpees
30 seconds plio jump squats
30 seconds rest

10 sets

what an awesome way to get in a quick and intense workout!

Why HIIT? Because it works. Seriously, the HIIT format is the best way to do your cardio. Study after study has shown HIIT to burn more calories, result in great fat loss, and improve endurance faster than steady state cardio. You know steady state cardio…chugging along on the treadmill at a set pace for 45 minutes to an hour. HIIT will boost your post exercise caloric burn by increasing your post exercise calorie consumption..in other words your metabolism will be humming for hours after, burning calories even while you sleep!

my favorite climb song right now!

 Everybody stares, as she goes by 'Cause they can see the flame that's in her eyes Watch her when she's lighting up the night Nobody knows that she's a lonely girl And it's a lonely world But she gon' let it burn, baby, burn, baby This girl is on fire...

 Alecia Keys

Check out the Cool NEW Tanks in my t-shirt store!
Click the link to see thepage!


http://353512.spreadshirt.com/



Love to Get fit store!



My life in 2012

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