Summer 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. 

(Cardio) Squat Cross (Like a jack diagonal touch)

1. Single Arm Clean and Press Use a Dumbell and alternate 

arms

2. Tricep Pushup (squat and drop forward)

3. Bicep Curls: wide and narrow

4. Decline Push up (Toes on Step)

5. Pogo One Leg Balance - Weight in one hand, drop weight 

to the floor, reach up and jump if you can.

6. Repeat pogo with opposite leg.

7. Mat Jumps - Hands on the mat, pop legs over and back. 

8. Frog Jumps - Jump forward, tap ground with fingertips, 

Jump backward (like broad jump)

9. Core,  from lying position: diagonal toe touch across push 

up from ground

10. Vup with weight

11. Push up, touch shoulder, shoulder, reach,  reach, 

12. Manmaker

Pyramid 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 walking lunges and 20 Squats with Bar...booty Tapping the Step

2 min Burpees

5. Rev. Fly/Kickback Pyramid to 10

50 Curtsey Lunges 50 Sumo Squats

2 minutes Box Jumps

CORE AND STRETCH!

6. Straight Arm Fly/Front Raise/Side Raise Pyramid to 10

Love 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 squats

Grappling circuit

4 sets:

15 Bent Rows 
15 Up Right Rows (no dip) 
15 Shoulder Press 
15 Good Mornings (bar on back) 
15 Back-Lunges (R leg) 
15 Back-Lunges (L leg)  
15 Straight Legged Deadlift
at the completion of each set, two minutes of cardio.

2 minutes cardio
High Knees
Plank Position Jump legs in and out 
Repeat

2 min Cardio
jump twist
skater
repeat

Yes please!

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why 

  

core and stretch!

Out 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 pushup on the burpee)
shuffle around the track ...sit deep and use your quads!
30 hand to  hand Dumbell swings 

Jacknife with medicine ball/weights or without 20 reps 

Part 3...The Icing

Long Jumps forward across the gym floor

Gandhi's Top 10 Fundamentals For Changing The World

1. Change yourself.

2. You are in control.

3. Forgive & let go.

4. Without action, you aren't getting anywhere.

5. Take care of this moment.

6. Everyone is human.

7. Persist.

8. See the good in people & help them.

9. Be congruent, be authentic, be your true self.

10. Continue to grow and evolve.

 Love to get Fit Store! Check out our SUPER CUTE LINE of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/ 

Today's Birthday Bash!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

Today's Warmup
Set 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 opposite leg with Bicep Curl

2 min Cardio
jump twist
skater
repeat

1 minute abs
Set 3 
Standing shoulder press lift one leg 1 min
Squat with front riase
Standing shoulder press lift opposite leg
Squat with front raise

2 min Cardio
Plank Jacks
Double Jump Rope

The Closer
49
squats
pushups
biceps 
shoulders
dips

Intense 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 unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

Intense Body Today! 10/26/15

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

·                     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.

Next...
Renegade Rows moving across the floor and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Heavy chest press

Bent rows

Yes please!

Green 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, fiber and low fat whole food that you need. After drinking green smoothies for a few weeks, I noticed that my cravings for junk foods were less and I actually began craving healthy food options!
*Increased Consumption of Fruits and Vegetables (Particularly Greens)
The American Cancer Society recommends that we eat 5-9 servings of fruits and vegetables each day to prevent cancer and other diseases.  Drinking green smoothies helps get more of what I need in a cup of something that tastes GOOD!
*Green smoothies are high in antioxidants and phytonutrients. Not only are you giving your body the best defenses for disease, but you are ingesting a variety of natural substances that are essential for optimum health and fitness.
*Green smoothies are delicious! I have played around with ingredients, and found what makes me happy, and have fallen in love!
Here are the basics:

Ice (1 cup)
greens ( spinach, kale, mixed greens) try to rotate the greens to prevent buildup of oxilates.
1 scoop of protein powder
1 cup of almond milk ( I use unsweetened)
1 sliver of fresh ginger
1 lemon whole, ends cut off
1 cup of frozen fruit ( I buy in bulk at the grocery store)

Add milk, greens, lemon, ginger, ice, blend in a high power blender and add fruit.  If the smoothie is too thick, you can add more milk or lemon juice.  I like lemon juice, because of it's alkanizing properties, and taste.  I use a VitaMix, but, you can use any high powered blender.

Here's my latest Favorite Song! I can't wait to mix it up in a spin class soon!

Red 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; drained and rinsed
• 1 15oz can garbanzo beans; drained and rinsed
• Fresh Pico de Gallo from the Grocery store, I buy the plastic tubs and keep one in the fridge at all times. I use one whole container for this recipe.
• 1 can of tomatoes and chilis
• ⅓ cup fresh lime juice
• 1 Tbsp. minced garlic
• 1/4 cup red wine vinegar
• Salt and pepper to taste
• Feta sprinkles on top if you like

Cook the Quinoa, toss in the black beans and the Chick peas.  Toss in the rest of the ingredients, including the spices.  Finish with the lime juice and red wine vinegar. Add more or less juice and vinegar to taste. 

YUMMY!

I had to share this wonderful picture of my sweet friend Marsha.  She is one of my favorite sweet hearts and convinced me to do the 60 mile Susan G. Komen walk last October.  

Feet 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.  I use the Tabata Protocol 2 times, but, truly we only hit major intensity on the second one.

The Spotify Link Is Included below the Profile Description.

Feet Don't Fail Me... Intro/warm up                                                        
Shake Your Hips - Continue warm up, 3 position climb, on beat change, increase tension, and move position, rotate between hp 1, 2, 3
Throw it on me, finish warm up, climb harder, seated 1/2 to finish standing
BomBomBom- first Interval Set Seated surges increase gear after each one, three at HP 1, two at HP 2 and 3 at HP 3.  Quick surges, getting busy quickly.
Fancy - climb, pedal strokes on beat, increase gear on chorus, finish standing
Visions of Coleco - Interval Set 2 - 30% gear seated surges, recover at 3, 20 sec surges, 10 sec to recover.
Straight to Memphis - my new fav. Jumps, 50 % tension
 Mombasa - Hill repeats seated to standing climb
Barracuda - Tabata Drill - 20 sec surges, 10 sec to recover, add gear to surge, back off gear to recover.
Watusu Warrior Drums - Jump Set 16 ct, 8 ct, 4 ct 1st set med light gear, second set med heavy gear
Reload - Climb, time to get heavy, starting at 40% gear, tempo on beat and maintain cadence, as gear increases. Seated to Standing Climb
The K-Wang - Seated climb, 1st minute is recovery from previous climb.  Pedal Strokes on beat, maintain tempo, gear increases every 20 - 30 seconds.  Goal is to get heavy, keep cadence. Stay seated and on beat. *few 'bombs' I WOOHOO over them. :)
On Fire - Hill Repeats.  Seated to standing climb, heavy at the top of each hill, sprint down back side, repeat 3X
Tribal Tabata- Tabatas.  Getting busy on these, intensity higher than first Tabata.  I coached seated, but, have done HP 1, 2 and 3.
Warrior's Call - recovery 1st minute, get ready to climb, Climb at HP 2-3.  Increasing gear on beat and chorus.
Sandstorm - long challenge 7 1/2 minutes. Seated flat, sprints on beat change, standing climb when beat slows.  repeat 3 times.  at the end of the song, we stay seated and increase gear every 10 - 15 seconds
Whole Lotta Sex Machine -
Spirit and Crane - Last Jump Set Jumps 3 ways, light, med, heavy tension
Fire - End on seated sprints sprint on "Fire!"
Hall of Fame- Cool
Run Every Time - Cool and Stretch

 

Kale -YEAH! 

Kale and Strawberry Salad
In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries. Divide evenly among 4 serving plates; top with croutons and Parmesan cheese. Serve immediately.

Ingredients:

1/4 

cup balsamic vinegar

2 

tablespoons Dijon mustard

2 

tablespoons honey

1/4 

teaspoon pepper

1 

tablespoon olive oil

1 

bunch (8 oz) fresh kale, ribs removed, cut into bite-size pieces (6 cups)

1/2 

shallot, thinly sliced

2 

cups sliced fresh strawberries

1/4 

cup shredded Parmesan cheese

This is a picture of my new bike, we ordered it Friday and hope it's here before next weekend.  More on this little adventure later!

My Daughter and I working out at the Track together.

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.

.