Sorry Not Sorry Full body Workout

Perform 2 to 3 rounds in 30 to 45 min with or without some laps in between each round! You will be out of breath and on fire pretty much the entire time especially if you add in the laps!

*** Just 2 rounds = 70 squats, 80 Jump Squats & 80 push ups……Sorry 🙂 Not Sorry 🙂 ***

20 Toy soldier squats

8 squat jumps/8 push ups

15 Prison Squats

8 squat jumps/8 push ups

20 Plank jacks

8 squat jumps/8 push ups

15 DB Dead lifts to shoulder press

8 squat jumps/8 push ups

20 KB standing up/downs

8 squat jumps/8 push ups

15 ea side DB triceps kickbacks

>>>Run 2 laps or 1/4 mile/Rest 1 to 2 min/ Repeat for 2 to 3 rounds

xo-A

December Miles Challenge

Happy December!

I am challenging you this month to get some miles in, 34 to be exact!!! Follow the chart above to achieve your total or please by all means feel free to blow the goal out of the water!

Some benefits of cardiovascular exercise:

Reduced risk of heart disease
Improved blood cholesterol and triglyceride levels
Improved heart function
Reduced risk of osteoporosis
Improved muscle mass

It is recommended that we get 20 to 60 min of cardio about 3 to 5 times per week. 30 to 45 min each time is a great goal!

Some examples of cardiovascular exercise:

Running, walking, jogging, biking, rowing, swimming, spinning, arc trainer, elliptical trainer and treadmill.

I love interval training. This means you would start at a moderate pace and then spike up the speed or rate for small amounts of time. Then slow back down to a moderate pace for a few then kick it back up making the exercise more intense. You can do interval training on any of these machines or walk/jog/run around your track or neighborhood. This type of training consistently jump-starts your metabolism! Ahhhh…yes please!

Here is an example:

Treadmill:

3 min moderate jogging pace at 3 incline

1 min hard and fast sprint-run

3 min moderate pace jogging at 5 incline

1 min hard and fast sprint-run

3 min fast walk at 6 incline

1 min hard and fast sprint-run

3 min walk fast at 5 incline

1 min running sprint-run

4 min moderate jogging at 3 incline

2 min hard and fast sprint-run

2 min moderate jogging at 3 incline

1 min sprint-run

4 min zero incline cool down/light jog to a moderate walk

All done!

Enjoy this challenge and make sure you are drinking your water and eating your lean proteins, good fats and clean carbs!!! This will get you the best results!

xo-A

November 2013 Upper Body/Core & Cardio Challenge

November 2013 Upper Body/Core & Cardio Challenge.

September “ABC” Be Better Challenge Check in!

Checking in with you all to see if you accepted my September Challenge and how you are doing??

It is already Sept 18th, wow that went fast! You know what, I have truly committed to the 5 challenges of being better and I feel great! Craving less sweets-zero stops at the local to die for bakery that I can literally walk to from my house! Eating more PROTEIN-this has been the biggest game changer! Protein keeps you so much fuller, which I really contribute to me craving less sweets and cheats! When you are hungry you will start to crave. So, don’t get hungry (by ensuring you get enough protein at each meal)…..don’t crave!! YES!!!

I have a ton more energy and with early 4:15 am wake-ups 2 times a week to train or instruct a class at the gym…I am not even tired or CRANKY-huge bonus for those around me!

I have kicked up my cardio by adding a super hard spin class just once a week and making myself hit 10 miles outside a week…it has been pretty beautiful out and the fresh air feels GREAT!! I have a fun 5K/ Obstacle course to do this Saturday morning too, can’t wait! Giving yourself goals such as, a 5K, 10K, half or full marathon to train for really helps you stay on track-because you have something to work towards! I highly recommend signing up for a “race” scheduled for a few months from now or in the spring-this will motivate you!!

I have really cut the crap-no processed boxed yuckies and no “on the go bars”-the thing is, could I grab a bar because I am in a hurry, sure, but that is not the best choice! The BEST choice is preparing the day/night before and making better choices!! I totally cleaned up my carbs too! I have only had pasta one time this month!! YAY!! I have been eating rice, oats and quinoa mostly as my carbs!

This is ALL very achievable!!! You can do this, this isn’t even hard. It is awesome, lovely and you will feel amazing once you start eating right and get/stay moving!

My biggest fear of growing older is not being able to stay mobile and energetic but I know that if I continue down the path that I am on I will be just fine!
When my son is 17 and I am 46 I want him to say, “Let’s go for a run together mom”. That would be AWESOME!

Let me know how you are doing or what you are struggling with-I am here to help!!
xo-A

Imagine, Believe & Achieve 4 Week Cardio Challenge

I don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months. So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down

IMAGINE, BELIEVE AND ACHIEVE!!

SWEAT, JUMP, RUN AND SQUAT!!

xoxo-A

@ home “craft sticks” workout!

I made these for my mother/daughter duo clients this evening! My friend saw this idea on Pinterest and passed it on to me! This was so much fun for me to get to do for them! I made them 16 different exercises and they can pick and choose how they want to tackle them. One set of colors at a time or pick 1 from each color, etc. It allows them to mix it up and not get bored. When they are “done” their stick goes into their “done” cup on display for all to see. Part of getting in shape and staying that way is feeling proud of yourself *** as you should!! I want them to be competitive with eachother-which no problem there, they always are with me-but having their own “done” cups will help at home!! These are great to do if you have little kids at home! They will like to pull the sticks for you and put them in the cup when you are done! Remember, lead by example for those kiddos are looking up to and learning from you!

It is so important to realize that changes to your body can and will occur if you make staying fit part of your lifestyle. Put your mind to it and don’t stop. You will begin to love how you feel!!! Make it FUN!

It is something that you have to keep working at daily, weekly, monthly….. yearly. It is a never-ending maintenance program that you sign yourself up for so make it fun!

I did this one with no weights or accessories, etc. needed but you can make them work for you and where you are at in your fitness journey with free weights, bands, etc.

Enjoy!!!

xoxoxo-A

Healthy Heart 52 min cardio circuit workout

Do you have 52 min a day at least one or two days a week to devote to making your heart healthy? I know you know that eating right is going to help keep your heart healthy but what about your cardio workouts? I did this fun circuit this morning that totaled 52 min of moving and I burned 480 calories! I get bored so easily so this kept me bouncing around from machine to machine and I burned on average 120 calories on each machine! I worked up an awesome sweat and felt great afterwards!!!