tag:blogger.com,1999:blog-17188400066532249112024-02-07T05:42:21.311-08:00Love to Get Fit!I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.comBlogger214125tag:blogger.com,1999:blog-1718840006653224911.post-43801683685661412952016-06-13T12:27:00.000-07:002016-06-13T12:29:16.696-07:00Summer Fun Workout!hey Get Fitters!
I am so excited to work out with you today! This is my first Monday of Summer Vacation...let's celebrate.
It's supposed to be hard. If it wasn't hard, everyone
would do it. The hard... is what makes it great.
Today's Workout!
Summer HIIT Max!
Warm Up~ then...
45 second intervals 15 seconds to recover, cardio in
between each exercise.
Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-54560838020539655032016-03-14T12:48:00.002-07:002016-03-14T12:48:47.946-07:00Pyramid Workout
Sore Today, Strong Tomorrow
Today's Workout!
1. Pushup/Bicep Curl Pyramid to 10
50 Squats and 50 Deadlifts
Run the Track x 2
2. Chest Press/Seated Front Curl Pyramid to 10
50 Squats and 50 Deadlifts
Run the Track x 2
3. Chest Fly/Out Side Curl Pyramid to 10
50 lunges and 20 Squats with Bar...booty Tapping the Step
2 min Burpees
4. Bent Row/Overhead Tricep Extension Pyramid to 10
50 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-84668347061473240752016-02-15T13:04:00.000-08:002016-02-15T13:04:32.945-08:00Love Yourself Workout!
The more you praise and celebrate your life, the more there is in life to celebrate.
hello bootcamp babies!here's whats up for today!
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~
100 Thrusters...at the top of every minute 10 air squatsGrappling circuit4 sets:15 Bent Rows 15 Up Right Rows (no dip) 15 Shoulder Press 15 Good Mornings (Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-28198378127264442032016-02-01T12:46:00.000-08:002016-02-01T18:10:17.291-08:00Out of Your Comfort Zone Workout!
You only ever grow as a human being if you’re outside your comfort zone.
INTENSE BODY TODAY
Part 1...IceBreaker...get a partner, do this in groups of 2.
10.9.8.7.6.5.4.3.2.1 reps of:
Clean and press...Deadlift...Pushups...Biceps...Scissor Lunges
Advanced option on the deadlift - one leg at a time.
Part 2...Super Conditioning 3x through
20 180 degree burpees (advanced option...full pushupLislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-50044506422601183602015-11-09T12:50:00.000-08:002015-11-09T12:50:58.646-08:00Today's Birthday Bash! “The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Today's WarmupSet 1
Walk out Pushup 1 minute
Bent Dumbell Row 1 minute
Repeat
2 minutes cardio
High Knees
Plank Position Jump legs in and out
Repeat
1 Min abs
Set 2
Static Lunge Position and Dumbell Row
Lunge FW and Back left leg bicep curl
Static Lunge Position Dumbell Row
Lunge FW and back Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-41127434966807468362015-11-02T12:35:00.000-08:002015-11-02T12:35:32.796-08:00Intense Body Today
We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”
Ice-breaker
Race to 100 pushups...each time you break plank, flip and do 5 crunches
GO GET EM!!
Getting Warm
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
Icing on the cake!
21 down...
Deadlifts and clean and press
HIIT Mashups...
People who are unableLislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-35583195801004224312015-10-26T12:47:00.000-07:002015-10-26T12:47:16.030-07:00Intense Body Today! 10/26/15
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~
First:
<!--[if !supportLists]-->·
<!--[endif]-->burpees
<!--[if !supportLists]-->· &Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-86961333402604346422014-07-08T19:56:00.001-07:002014-07-08T19:57:33.104-07:00Green Smoothie Love! “Our food should be our medicine and our medicine should be our food.” – Hippocrates
Hey Love Peeps!
I know that you have heard all the talk about green smoothies and lots of you have asked me to share my favorite recipes, tips and how to's.
Here are some questions I have been asked:
Why do you drink them?
*Green smoothies provide the nutrition, vitamins, minerals, healthy carbohydrates, Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-55078264584593699922014-06-01T09:33:00.001-07:002014-07-08T19:57:58.483-07:00Red Quinoa Black Bean Salad
The worst thing I can be is the same as everybody else. I hate that.
Arnold Schwarzenegger
Ingredients
2 cups red quinoa; soaked and rinsed then cooked. I use one cup of quinoa uncooked and 2 cups of water. (I use Trader Joe's Brand)
½ of a small red onion
1 cup of plum tomatoes, halved
2 green onions; sliced thin
½ cup of chopped cilantro
1 15oz can of black beans; Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-66081518377848663382014-04-19T13:52:00.002-07:002014-07-08T19:58:30.162-07:00Feet Don't Fail Me Hills and Drills Spin Workout
I teach a 90 minute spin class every other Saturday morning. I find this to be a challenge mentally and physically! I can teach 60 minute classes without worrying about the playlist, but creating a profile that makes sense and doesn't feel redundant or boring is a challenge. My goal this week was to create a profile around hills, jumps and intervals of different intensities.  Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-48894031278542507572013-03-26T14:16:00.000-07:002013-03-26T17:57:14.915-07:00Eat 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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com2tag:blogger.com,1999:blog-1718840006653224911.post-9579346297592064052013-03-19T14:11:00.001-07:002013-03-19T14:11:48.924-07:00Cheerleader Workout! xo
Courage is the art of being the only one who knows you’re scared to death!
-Earl WilsonI 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 theLislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com3tag:blogger.com,1999:blog-1718840006653224911.post-74748490893738476242013-02-19T14:15:00.002-08:002013-02-19T14:15:45.468-08:00Courageous 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
Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-18344669071157311542013-02-12T13:33:00.002-08:002013-02-12T13:33:27.627-08:00On 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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-48160998884090549912013-02-07T19:42:00.001-08:002013-02-07T19:43:11.348-08:00Lovers 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...Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com10tag:blogger.com,1999:blog-1718840006653224911.post-8614424975657934682013-02-05T14:19:00.006-08:002013-02-05T14:19:49.511-08:00Change 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! &Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com2tag:blogger.com,1999:blog-1718840006653224911.post-74660253793741300642013-01-29T12:47:00.001-08:002013-01-29T12:47:44.144-08:00Your 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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-22351192739880079352013-01-22T14:07:00.001-08:002013-01-22T14:07:17.777-08:00January 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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-52491063733575610812013-01-15T14:10:00.001-08:002013-01-15T14:10:54.540-08:00Rainy Day Bust Up! Tonight's Work OutTonight'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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-42780988715918233152013-01-15T05:03:00.001-08:002013-01-15T05:03:55.453-08:00HIIT 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 Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-55264503547226660412013-01-12T16:13:00.001-08:002013-01-12T16:19:19.417-08:00My life in 2012Make your own slideshow at Animoto.
My life in 2012
Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-42119861538242255702012-08-28T14:06:00.001-07:002012-08-28T14:07:07.954-07:00Rainy Day BootCampWe have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”
Ice-breaker
Race to 100 pushups...each time you break plank, flip and do 5 crunches
GO GET EM!!
Getting Warm
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
Icing on the cake!
21 down...
Deadlifts and clean and press
HIIT Mashups...a little taste of what Saturday'sLislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-3433637582245140082012-08-14T13:10:00.000-07:002012-08-14T13:13:29.530-07:00Out of your Comfort Zone Workout
You only ever grow as a human being if you’re outside your comfort zone.
BootCamp TUESDAY...
Part 1...IceBreaker...get a partner, do this in groups of 2.
10.9.8.7.6.5.4.3.2.1 reps of:
Clean and press...Deadlift...Pushups...Biceps...Scissor Lunges
Advanced option on the deadlift - one leg at a time.
Part 2...Super Conditioning 3x through
20 180 degree burpees (advanced option...full Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0tag:blogger.com,1999:blog-1718840006653224911.post-21267844272355274292012-08-10T11:49:00.001-07:002012-08-13T19:36:20.302-07:00Summer HIIT Training and Quinoahey love Peeps,
Hope that your summer is spectacular. I have been banned from the gym/outdoors/sun/pool/fun again, more complications from FBC and it has just about caused a breakdown! I learned to deal with it by drawing in to myself and looking hard at my coping mechanisms. I have always known that exercise has been my primary way to deal with stress, anxiety, whatever life Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com1tag:blogger.com,1999:blog-1718840006653224911.post-79197763661758102812012-07-17T13:01:00.001-07:002012-08-10T11:54:50.528-07:00July Sweat Fest!
Whoever is trying to bring you down, is already below you.
Surround yourself with those who only bring out the best in you. When you have positive relationships, your thoughts will be more positive, and this will lead to more positive action in your life as well.
My Mama always said you've got to put the past behind you before you can move on. Forrest Gump
What a lovely quote Lislhttp://www.blogger.com/profile/17959159378940194186noreply@blogger.com0