May AB Challenge!!

Tone your tummy for Summer!! I have an Ab Challenge for you.  This will help tighten and tone your upper and lower abs.  But, remember if you have extra fat around the middle you might not actually see those abs unless you start working on your nutrition too!! Nutrition is Key! Let me know if you need help with that.  But, You are going to Love this Ab Challenge!! I'll be doing it right a long with you for the Month of May.  

All you need to do is follow this exactly 3 x per week.  Don't try to do any more days than that.  You need at least a day of rest in between.  When you let your muscles recover that is actually when the muscle fibers are building. Rest is important!!  You can just use this in place of any other Ab workouts that you are doing.  Add it on to your regular strength training routine for the month. Strength training at least 3 x per week will do wonders for your body!! 

Do 3 rounds of the Lower Ab Trifecta followed by 3 rounds of the Upper Ab trifecta.

(If you have lower back problems this might not be for you)

Here are links with video instructions and more info about each:

Lower Abs Trifecta

Upper Abs Trifecta

You can Start Now since "Monday starts" always sound happy in the mind :) and make sure you go all Month of May!!  Here's to Toned Tummy's for the Summer!!

Check in on my Facebook Page whenever you complete a workout to help keep you accountable.

Take before and after pics, it's the best way to see any changes.

My Weight Routine

The last few weeks I have got myself into a nice Weight lifting routine.  I have really seen the benefits with this more than anything else.  I have always enjoyed lifting weights but never did it consistent enough focusing on each part of the body.

For the first couple weeks I only did the Weights along with the Clean Eating.  I couldn't handle it anymore without running...haha.  So, the 3rd week I added back some cardio and started again with cross fit a couple times a week.  I think doing weights is so beneficial and helps you get the physique that you want faster than doing anything else.  It builds that lean look.  Here is what I have been doing......  (Please let me know if you need to know what each exercise is, I will work on creating links/video or instructions if I need to)

Day 1- Chest & Triceps (3 sets each exercise/12-15 reps each)
Wide Push ups
Dumb bell/barbell bench press
Flat bench cable flies
Narrow Push-up
Overhead Triceps Dumb bell extenstion
Triceps Cable Push Down
Bench dips or Tricep kickbacks

Day 2-Back & Biceps (3 sets/ 12-15 reps)
Wide grip Lat pull down
One arm bent over weighted row
Seated cable row
Underhand cable pull down
Alternating dumb bell bicep curls
One Arm preacher curls or hammer curls
Standing bicep cable curls

Day 3- Legs/Calves/Butt (3 or 4 sets- 15-20 reps)
Weighted squats
Weighted Lunges or weighted Cursty lunges
Weighted Sumo Squat
Weighted dead lift
Standing weighted calf raises
Scissors & circles (inner thighs)
Leg Kick Back (for total glute area :)

Day 4- Shoulders/Abs/Obliques (3 sets/ 12-15 reps)
Seated dumbbell press
Front delt raise with dumb bells(raise arms forward & all the way up)
Side lateral raises with dumb bells (to a "T")
Reverse (bent over) delt fly/to the back
Ball crunches (20 reps)
Air Bikes (20 reps)
Weighted obliques side to side (sitting or standing)
Lower abs in /out plank w/ ball

You can do this at the Gym which will give you more of a variety or most of these can be done at home with a few little changes.  I only have a set of small dumb bells and I broke out the Bowflex that we have had for at least 8 years and hardly every been used. That allows me to use more weight with the exercises.  So, I do it all at home.  Before I broke out the Bowflex :) I was still doing this at home, just changed up the exercises a bit to only do with dumb bells and my own body weight.  As you get use to this you can then increase the weight that you are using & decrease the number of reps that you do for each set.

You can do all days and then rest the rest of the week or do all the days, take a rest day and start the rotation again.  You are doing different things on different days so it gives the other muscles rest each day.  This focuses on every part of your body.  Once you do this for a couple weeks you will start to tone up those muscles, then when you add in some cardio you will burn the fat away and your new toned muscles will show through.  That's the idea ;) But, it's not all about exercise.  Nutrition is more than half of the battle. I've had a few questions about Nutrition so, that will again be a later post. :) Please let me know what questions you have about my weight lifting routine or about My Nutrition and I will try to answer them the best I can.  Hope this helps!! Have a great rest of the week!

Guest Post: The Basic Cardio Equipment You Need

The Basic Cardio Equipment You Need
Staying healthy is a huge concern for Americans. After all, doctors have concluded heart disease is the top killer among the American people today. This is mostly because Americans fail to exercise enough and are consuming too much (unhealthy) food. However, there is hope for a healthy heart. There simply needs to be goals and priorities. Let's get started!

Eat for Health
A proper diet is a great start to getting your heart in shape. You need to consume foods that have vitamins that are helpful in keeping arteries free of clogs. Believe it or not, dark chocolate (in small, daily quantities) is a beneficial part of a diet. Also, remember to drink plenty of water (normally, there isn’t a limit to how much you should drink, so fill ‘er up!). 

Flex that Muscle
Yes your heart is a muscle. It needs to be exercised to stay healthy. A basic cardiovascular workout regimen needs to be at least 20 minutes a day, three times a week. Exercise helps boost your energy level AND keep your cholesterol down. Speaking of exercise, let’s look at some specific exercises to start us down the road to a healthy heart.

Starting with Basics
An easy and simple exercise to start out with is jogging or walking. This is especially great when you have someone you can chat with while exercising. If you do not have a walking partner, use an I-pod to keep you company. Walking on trails provides great scenery and different levels of difficulty. 

Sit Ups 
Sit ups are a very popular exercise and they do not require any equipment. They also do not require any special training. They allow you to easily work on your abs while strengthening your heart. A basic sit up is when you sit on the floor with your knees bent at a 90 degree angle. Place your hands behind your head, then lay completely flat on your back. You raise your torso up with your stomach muscles. You can let your chest touch your knees, then lay back onto the floor. Repeat this motion. For another variation, touch your right elbow to your left knee and visa-versa, as you go up and down. 

Kick Butt!
Kickboxing requires minimal equipment. You can learn how to side kick, jab, cross and round kick. The basic equipment is loose pants, a sleeveless or short sleeved shirt, and good cross-training shoes. If you are looking for more intense training, you may need to add a helmet and protective padding.

Wheels
Bike-riding is another great basic cardiovascular exercise. It’s very easy to purchase a stationary stand that you can use indoors during inclimate weather. Always wear proper head gear indoors and outdoors, too. When on the road, make sure you wear reflective gear, so you can be seen. 

Weights 
Dumb bells are a very effective way to gain strength, build muscle and get a good cardio workout. They are easy to use and inexpensive. You should always start with light weights. As you gain strength and become more proficient, you can increase the weights you use. 

Ginnifer Hallows writes about saving money, wellness & saving money at www.homeequityloan.net

Off the Wagon

I feel like I'm completely off the wagon the last couple days.  All I've wanted to do is bake yummy goodies and eat, eat, eat anything in site.  I've completely gone insane!! I think I've discovered that I'm totally an emotional eater.  I hurt my achilles tendon doing a 10K this last weekend.  (I'll update you about that later...it was a ton of fun and I beat my last 10K time...so yay!) But, anyway, during it my achilles started hurting a bit and later that day it completely hurt.  So, I hate taking a break from exercise...really I hate it! I do not like feeling like I can't do anything at all.  But, it hurts to walk or stretch it the wrong way, to go up or down stairs, it hurts to run.  Really...that's all I want to do is be able to run, especially after a great 10K Saturday, I can't stop now! :(  I feel like this is completely setting me back and it's DEPRESSING.  So, what do I catch myself doing....eating to make myself feel better!! Yikes!! I can't stop!! I didn't even go to Cross fit Monday night and I guess I probably won't all week because I probably need to rest it this whole week and I'm hoping it feels better.  (crossing fingers that it does).  I do not like being set back by little things like this.  Same thing happens when I get sick or anything...I feel so depressed and it's hard to get back into to and I eat like crazy.  So, I've fallen off the wagon.  I can't wait until this is hopefully healed and I have to get completely back on the wagon again.  I'm so much happier when I am!

Are you an emotional eater? Do you eat when you are bored, sad, depressed? Have you found strategies to cope with it?

Do you have any suggestions to help my achilles heal faster??

 

Weight Loss & My Bank Account ??

I Love the idea of thinking of Calories as a Bank account, it totally makes sense to me. Make a deposit.... withdraw it out! :) I've tried counting calories in the past, but I know I should really give it a better go.  My Fitness Pal is a great app.  I've tried it before but never seem to stick with entering everything in there.  So, Maybe I'll try it again.

 

 In order to lose weight, it is important that you are burning more calories than you are consuming each day. Think of your calories as a bank account. If you make even small deposits in the bank and never withdrawal any calories, you will gain weight over time. The idea is to have a slightly negative balance (up to 500 calories) each day. This does not necessarily mean that you need to cut 500 calories from your diet. You could also burn an extra 500 calories through exercise or a little bit of both.

You know what I would really love?

The BodyBugg! Tracks calories in vs. calories out!

(There is so much running gear and little gadgets I want right now....I need to settle down ;))

But Anyway-

Some eating strategies that may help you to lose weight are the following:

1. Eat breakfast. When cutting calories you do not want to cut out entire meals. Breakfast is a very important meal to rev your metabolism which will cause you to burn more calories throughout the day.

2. Drink plenty of water. Sometimes you feel hungry and really you are just dehydrated.

3. Consume high fiber foods such as whole grains and fruits/vegetables. Fiber contributes no calories but does add bulk to your food leading to earlier satiety. You will stay full longer on the same amount of calories.

4. Use a smaller plate. Plate sizes have grown 25% since the 1970s to over 12 inches in diameter. Use a smaller plate (10 inches or less) and you will serve yourself 22% less calories. This could add up to a 2 lb weight loss per month.

5. Eat lower calorie foods first. Fill up on salad or vegetables or fruit at the beginning of your meal. This will cause you to eat less of the higher calorie side dishes.

6. Eat 5-6 smaller meals per day. This will help you to maintain a higher metabolism. Aim to eat every 3-4 hours.

7.  I love smoothies, but smoothies can be high in calories, but they are packed with all good calories, like low fat greek yogurt, fruit...maybe spinach.  Protein, carbs and fiber.  All good things.  So, if you are going to have a smoothie like that it should probably be your meal replacement not just a snack if you are watching your calories.

  Now another way I've been helping my bank account is that I've been putting $1 in Savings for every time I exercise each month.  I track my workouts using daily mile and at the end of each month I count how many I had and I add that amount to my savings account.  It's been a great idea for me.  I can't wait to see how much extra I have saved by the end of the year.  Maybe with what I have saved I could give myself a little gift as a reward along the way and get a cool gadget of some sort.

 Since January 2012 up to the end of February I have put an extra $64 in my savings. I know it doesn't seem like much, but it's something at least.

Don't save up those calories today....this is your only chance to burn through your savings :) Waste, waste & burn those saved up calories! :) Weekends almost here! Have a great day!

 

What has worked for Me

I haven't weighed myself in a month.  It has felt good to just focus on exercise and nutrition instead of wondering if that scale would finally budge. February 29 it had been a month since I last weighed so I figured I would see where my body was and I stepped on the scale.....after months of it not really budging...guess what, I lost 5 lbs!  It felt good, but you know what feels even better? The way I feel, the way I have made exercise a complete habit, the way I have been eating.  It all feels so good.  Here are some things that I totally feel had a part in finally getting the scale to budge for me this last month.  

*I have been drinking 64 oz of water everyday.  This has been a struggle for me in the past.  I just found that I don't drink much liquids at all.  I'm sure my body was dehydrated and holding onto everything it had.  But, now that I am finally drinking enough water I think it really helped me drop a few pounds.  Plus, it helps you feel fuller too. Oh- those first couple days were hard, I felt so bloated and had to pee every 2 seconds, but now I feel good.

*I only have sugar 1 day a week.  Believe me it has been hard, I have had plenty of temptation.  I try to choose my "free day" wisely.  But, there has still been plenty of chances for me to have baked goods, treats, etc and I have passed them up.  It did feel good to stay the course and I felt stronger after I said no. Every packaged food, cereal, snack anything I look at the package and if it has more then 2 grams of sugar I don't eat it.  I do eat Peanut Butter if there is 3 grams of sugar but no more than that. I have tried to not have PB as much, not everyday at least. I also use honey or agave to sweeten things sometimes. I have found little snacks that I can eat that help me with my sweet tooth.  I want to try and keep this habit either with having the free day once a week or say no way more often.

*I have eaten at least 2 fruits and 2 veggies everyday and again 1 free day a week where I don't worry or have so much structure.

*I have not had junk food or fast food, I have tried making meals that we love using healthy alternatives.  I again have the free day once a week where I don't worry so much about it and use better alternatives instead of chips or unhealthy snacks.

I eat Breakfast, snack, Lunch, snack, Dinner.  I choose my snacks wisely, things with protein and my veggies/fruits, etc.  to help me feel fuller longer.  I'm feeling great about bettering my diet.  I love it!

My diet changes a long with my exercise regimen have really helped me feel great!

I exercise everyday besides Sunday.  I exercise every morning for about 30 minutes doing a workout video like "Pink Method" (which I love) and I do cross fit every Monday, Tuesday & Thursday.  I run Fridays and Saturdays.  I feel strong and I want to continue these good habits.  Everybody knows once you stop it's so hard to start up again, so I will not stop!!

And I'm so excited I won something for working out so much.  Over at Get Fit Naturally they were doing a little challenge and every time I worked out I got to post it for an entry and I won...yay! Can't wait to get my package in the mail.  How fun!

***

Let me know if you have questions I would love to help you in getting better habits!

What has worked for you or not worked for you??

Happy March!

Love this....Exercise & Save too!!

I saw this idea on Pinterest, way too many great ideas on there! But this idea was to put a dollar in a jar every time you exercise.  When you meet your goal, whatever it may be, treat yourself to something nice...a massage, a new pair of jeans, etc.  Or just the money saved would be a super plus!!  If you are looking to save and exercise more this year, this is a great idea!! I'm gonna try it!  Think about it, workout at least 6 times per week, that's $24 per month, $288 per year.  It's something. More than I"m doing right now.  If you want to save more, do a couple bucks each time you work out.  

Fitness Friday...Back to the Basics!!

I'm loving these different posters I find of workouts to do. I feel like getting back to the basics for a while with running and adding in some good strength moves.

  Try this.......

Hmmm...How long do you think it would take me to get Killer Abs??  It's a "don't think, just do" kinda thing.  Just do what it says, everyday....I bet your abs will be rockin' real soon.

Here is another one....try the "100 workout."  Maybe switch off the "killer abs" idea and "100 workout" every other day or so.  I may try that for a while, along with running just to switch it up a bit.  These types of things wouldn't take too long, {well maybe ;)} and they are the good ol' regular, simple moves that really work & do a body good!!

Do you ever wonder what are some good exercises for certain muscles?? This resource is SaWEEET! Check it out, you can click on whatever body part and it gives you great exercises to do. Love it!

Let's get back to the basics folks! All these exercises you can do for FREE and in the comfort of your own home or outside!! Have your kids do it with you, they'll think it's fun!! :)

Have a great weekend!

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