The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer ūüôā

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A

Advertisements

Kettlebell Total Body Fire Session

kb total body fire sessionYou know those workouts that leave you struggling to walk the next 2 days?? This is one of those! I did this Monday night with my class and man oh man are we all hurting still today!!

This hits your whole body and will leave you feeling like you really laid down some work-trust me!

This is about a 45 min workout but of course can be modified if you are a beginner and need to do less rounds or less reps!

Be sure to stretch and eat properly before and after and keep hydrated!!

Use the heavier KB when possible but downgrade to the lighter when you need to. I used a 20 lb and a 10 lb. If you have dumbbells at home you can certainly substitute with those!

Go get em tiger! Happy sweating!!

xo~A

Fall Goal

FALL GOALHi friends! What are your fitness goals this fall?

I have decided that my body has been screaming for some yoga and for something new! I have decided to try 30 workouts at home from last week through Thanksgiving-roughly 60 days…..

When I decide on something, make it know, write it down and keep track of it my chances of achieving it go way up! I take pride in meeting my goals as I am sure you all do too.  If you are not a goal setting person I strongly suggest you start! Make a list, write it on your calendar, schedule an appointment on your phone to do your workouts. Make it happen and make it enjoyable!

Make them realistic. When I did mine I knew I wasn’t going to do it everyday so I didn’t make it 30 in 30 days, I gave myself longer because that is what is more likely to happen. I chose yoga/Pilates because I need more calm in my life, I wanted to focus on my core and needed a change from running and lifting. I will still run and lift but now I will add in a focus of yoga and Pilates equally.

I was craving the mind/body connection so this is the perfect goal for me right now. It is what I need now. What do you need right now? I have taken hot yoga classes that are over an hour and leave my body feeling demolished. I have run long distances and lifted heavy weights but what I haven’t done is slow focused attention to my powerhouse and my breathing.

I have DVDs and even old VHS videos of yoga and Pilates workouts-I am talking Denise Austin and Rodney Yee, two of my favorites! I have 3 workouts in so far and I keep track with a little circled number on our calendar in our kitchen. Only I know what they mean. In total I have 5 different workouts that I will cycle through to get to my 30 and my hope is actually that I keep it going because I feel so good. This cost me no money and I don’t have to leave the house. Look around what do you have at home that you can use?

I do them at home in the living room alone or while Max plays Legos and trust me, he is watching, he signals me to namaste and Mountain pose and shows me his Tree pose too. These videos are 20 to 30 min each so it doesn’t take a ton of time out of my day and I always feel so amazing after doing them. I am not fatigued or sore. I am simply refreshed and open minded. I am able to be more patient and calm for the remainder of the day.

I am thrilled about my fall goal. Now, what is yours…..???

Wishing you mind/body health and calmness this fall!

xo-A

Fast Track Workout and Nutrition Advice

track workout

I wanted to share with you my workout from yesterday! It was short but awesome!

First, I ate some delicious overnight oats that I made with:

1 c oats, 1 c almond milk, 1tsp flaxseed meal, tsp chia seeds, half banana (added in the morning) cinnamon, nutmeg and a few drops of honey (also added in the morning.)  I ate 3/4 of this and saved the rest for after the workout along with a protein shake.

overnight oats

I dropped off my son at Kindergarten at 9:15 and by 9:27 I was on the track running. I ran the first mile in 8 minutes and 40 seconds-which is fast for me! I can’t keep that pace for more than 1 to 2 miles (yet). I walked 1 lap and then ran 2 at the same pace, walked 1 and then ran 2 more at the same pace. It took me 25 minutes total, a total of 2.5 miles and I ¬†felt like I had accomplished something! I was home by 10 am. Not to bad if you ask me!!

I drank my protein shake in the car right after and when I got home I ate the rest of my oats.

I want you to think of your workout as 3 total parts. Each workout whatever it is should have a beginning a middle and an end.

Begin with a proper pre-workout meal/snack

Workout-doesn’t have to be for hours. It can be quick as long as you are working hard-that’s the key!

End with stretching and a proper post workout meal

Also, proper rest is crucial! I have noticed that 3 to 4 workouts per week are perfect for me. I do a running, yoga & strength training combo. I work hard during those workouts and my body needs the other days to truly rest/recover and rebuild! So does yours.

I found this infographic that may help explain ūüôā xo, A

greatist pre and after

Squatastic Workout!

squatastic workout

Great overall body workout that you can do at the gym, at the track or even right outside your front door!

**10-1 push ups: do 10 push ups rest for 10 seconds then do 9, rest for 10, then do 8, rest for 10… until you get to 1

**10 -1 Squat/Hold: do 10 squats then hold for 10, do 9 squats, then hold for 9, do 8 squats, then hold for 8….until you get to 1

I used a 20 lb KB for the swings and twist and a 10 lb KB for the walk up downs and walk overhead hold

 

Enjoy!!!

xo, A

20 MIN BALL WORKOUT

BALL WORKOUT

 

Need: stability ball and toning ball (mine is 6 lbs)

Exercises:

Plank-hold for one min with good form-don’t arch or round your back-form straight line from heels to head

Push ups with feet or legs on the ball as many as you can

Bridge hold or pulse for 20 sec or 20 slow reps up and down pushing your heels against the ball which is against the wall/couch/etc (something stable)….also your feet could be a little higher on the ball than mine are in the picture!

V hold with ball in between feet for as long as you can if you can’t do this yet then practice with no ball and knees bent

Small ball full overhead sit up-start lying down with ball behind you in your hands (as pictured) then come all the way up and over your head with ball while heels stay forced to the ground doing a full sit up-20 reps

ball workout 5

 

Mt. Climbers pictured above-push small toning ball tight into the ground and bring each leg in holding core tight and alternating legs for 20 reps at a fast pace.

ball workout 7Leg lift-slowly lower your legs holding your core tight until feet and ball almost touch the ground then raise them again-repeat sequence 10 times.

Now you are done with round 1! Do as many rounds as you have time for but 2 rounds in 20 minutes would be awesome! Rest about 30 to 45 seconds between each exercise!

Works your entire body!

You are awesome!!

xo, A

 

Bench & DB Upper Body Workout

bench and dumbbell workout

Hi guys!!! I just did this workout at home and it kicked my butt!!

Here is the low down:

I used 20 lb weights for everything

I used my living room coffee table/bench

I did each set to exhaustion

I rested 1 min to 1:30 between each set

Total time 40 min/3 rounds

Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps

Workout:

1. Alt. Punch (for me each round about 18  total punches)

2. One arm Row (12 to 15 each arm)

3. Chest Press (18 reps)

4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)

5. Dips (15 to 20)

 

I also drank 40 oz of water during this workout and there was lots of grunting!!

Try it and let me know what you think!!

A

 

 

HIIT the DECK 20 min total body workout

hit the deck

 

Hi guys!! Do you know what the most common¬†answer to the question “do you workout” is? “No, I just don’t have time.”¬†TIME-by far the number 1 answer. We are busy people and I know time to work on our bodies¬†is not always conveniently available!! But guess what if¬†you can make a commitment to 20 minutes a day then you can do this workout at home! You should give yourself just 20 min a day and the benefits will be worth it!

What I want to say very politely and with the best of intentions is that YOU HAVE 20 MINUTES. You have time to do a quick HIIT workout!

HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between.

So I am urging you to buy a few fitness supplies like dumbbells, kettlebells and a mat and hit the deck!

Go outside, let the sun’s rays shine on you and take just 20 minutes to do this quick but effective workout a few times per week!

Start: on your mat¬†in a child’s pose stretch and then pop up¬†to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you begin your routine.

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB bicep curls: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB rows: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB triceps kickbacks: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB Deadlift: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

On your mat: 20 single leg lifts on each leg, 20 full plank shoulder taps, 20 Mountain climbers

Rest for 20 sec

KB squat with row: 20 with a lightweight KB and then 20 with your heavier weight KB-no break

End: on your mat in a child’s pose stretch and then pop up¬†to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you¬†end your routine.

That’s it!

Great job and please¬†know… I am proud of YOU!! xoxo, A

post 1

Half Marathon Training/Runnning Info

i love to run sort of

I wanted to share with you all how my half marathon training is going. I started running/training again 2/10/14 and I am training for the Pittsburgh Half Marathon on 5/4/14. I have just over 30 miles in at this point and I am at a point where my short runs are 2 to 3 miles and my long run coming up this weekend is going to be 7 miles.

Here is the breakdown comparing this year to last year (my 1st half)… it is still HARD! I still struggle sometimes but I am getting better and learning to love it more and more!

Since running the last one in May of 2013 I have greatly improved in these areas:

More strength training-2 to 3 times a week-true muscle-building strength training and a huge focus on my core and legs!

I eat more food/calories in general-you must eat to keep up with what you are putting out or trying to achieve!

I eat more real food-I don’t eat bars and non-food “food”-no quick on the go bars or easy fast packaged foods

I stretch more-several times a week if not daily

I foam roll more-after every run and once a week after “leg” day for sure

I joined a group through Facebook called I Run for Michael http://www.whoirun4.com/  and got matched with a 20 year sweet girl named Hope from NY who cannot walk or talk but is the happiest girl in the world according to her mom! I dedicate all of my workouts and miles to her!! She is a huge inspiration!!

warm day for Hope month 1 for Hope

who do you run for

These are difference makers! I am proof from this year to last.

I have no knee pain after running because my core, hamstrings, glutes and quads are all equally strong and supportive!

I have more energy and can do attitude because I am actually strong and fueled to go run! I used to dread it because I didn’t¬†realize it then, ¬†but I was weak!!

I recover much more quickly-I remember last year crying and not being able to walk up steps after running-boo!

 

A good plan? What has worked for me?

Strength train 2 to 3 times a week

Run 2 to 3  times per week-One short, one hill or speed run and one long run

Yoga or stretch 2 times per week

Now, every week doesn’t go 100% according to plan but it goes something like this and is working out well! I am able to balance life, running, working, being a mom, girlfriend and a totally awesome and happy/healthy¬†version of myself!

What I already want to change FOR NEXT YEAR-last year I stopped running after the marathon was over…big mistake! I will keep running after this one is over for sure year round making things that much easier for 2015.

***3 tips while running to help get you through (I have used them and they work!)¬†—>given to me from a running friend:

1. Focus on the tips of your elbows-as those are the only parts on your body that literally cannot hurt

2. When you run focus on getting your heels up instead of how far forward your stride is

3. Count to 50 every time your right foot hits the ground and then switch to count to 50 every time your left foot hits. The right side of your brain is the side that says “yay! you can do it, this is awesome” and your left side, well it is saying, “why are we running?, stopppppp runnnnninnnnggg, this sucks sooo bad!”¬† so by focusing on the counting you don’t give your left side a chance to infiltrate and sabotage!!

May 4th-here I come!!!

I hope this info helped you and inspired you to know that you can run too!

 

xoxo-A

 

 

20 minute morning sweat

Sweating in the morning sets the tone for an awesome day! Try this at home before you shower and feel great and energized before you even leave the house or before you start your day “at home”! My son (almost 5)¬†and I turned up the music this morning and did this together. He made up his own moves and danced around 80% of the time but he was moving and we were laughing and I was sweating!!! He said, “I see tears mommy”, that was sweat running down from my forehead! Try it with no breaks if you can! I used 20 lb dumbbells so I did as many reps as I could (which was about 6 to 8¬†of each¬†b/c that is heavy for me)¬†Release those endorphins in the morning! Feels great!! xo-A

20 min morning sweat