Spring is in the Air!

FINALLY!!! Spring is here and it is time to prepare for the summer that is approaching! Along with that comes cute outfits and bikinis! Here is an awesome workout to add to your current routine, or to mix up your workout! The best part is, this workout is great for indoors AND outdoors! Grab your mat and a few pieces of equipment to get some fresh air at the same time :)

Warm-Up
16 Standing Cross Crunch [opposite knee to opposite elbow while marching]
16 Squat with Cross Crunch [same as above, but squat, then stand up for elbow-to-knee]
8 Superman Push-Ups [4 on each side]
16 Standing Side Crunches [8/side - stretch arm into air and foot to floor, crunch side of body for elbow and outside of leg to touch]
16 Plank Jacks [in push-up position - jumping feet together and apart. Keep core tight]
16 Tummy Tucks [high plank position. Draw one knee up alongside the body, turn head towards knee. Return knee to starting, switch sides]


Workout 
Part 1 - Pyramid Style!
10 Push-Ups [from toes]
20 Tricep Dips [off low chair, table, bench]
30 Squats with leg abductions [15/leg]
40 seconds Mountain Climbers
50 Bicycle Crunches
40 seconds Mountain Climbers
30 Squats with leg abductions [15/leg]

20 Tricep Dips [off low chair, table, bench]

10 Push-Ups [from toes]


Part 2 - Raise your Heart Rate!
20 Jumping Jacks
15 Chest Press on Ball [with 3, 5, 8lbs dumbbells]
20 Plank Jacks
15 Hamstring Curls, on Ball [body on floor, with heels on the ball]
20 Mountain Climbers
15 Low Squat Pulses
20 Surfers [10/side - start flat on tummy. Jump up to low squat - angled one way. Jump! Return to starting, switch to angle toward other side. Repeat until all complete]
15 Push-Ups [challenge - feet elevated on the ball]

[Repeat Part 2]

Enjoy!

Some food for thought this Monday morning ...

[Introduction]

My thoughts are generally more positive and upbeat than what you are about to read. However, these questions have been racing through my mind lately and I wanted to share them. I do not believe there are definite answers to my questions, just some things to think about.

The word addiction usually brings with it thoughts of people who are out of control, and those who desire something so badly, even if it is harming their body. "Addiction" can be used to describe both psychological and physical needs, or at least what our body and/or mind think we need.

What about addictions that are potentially beneficial to our body? You hear of people who say they are "addicted" to running, or hot yoga. These people who wake up early every morning to workout, stretch, exercise, and get their blood flowing and body moving. Are they addicted? How about those who cannot leave the house without bringing a bottle of water with them, because the very thought of having to go hours (or less) without hydration is frightening.

Are these, so-called, beneficial habits better for society than those that are harmful to one's body? What if these positive "habits" start interfering with relationships and one's daily lifestyle? When do addictions go from being something we are proud of, something describing the way we want to be defined as a person, to something that we are ashamed of and make us want to hide from the world?

❤Namaste

Sleep - beauty or beast?

I have always taken for granted that I can fall asleep anywhere, no matter what. I can count on one hand night that I have spent tossing & turning with something on my mind. I need my sleep. I love my sleep.


I also know that there are many people out there that do not have it this "easy". Falling asleep can become a stressor in their lives; which then probably only makes this problem worse. Last summer, one of my boot camp clients approached me with this question ...

"I am having trouble falling asleep after our evening (7-815pm) workouts. Any advice?"

This was my response ...

"This is a individual situation, that many do struggle with. Some people have this problem when they workout later at night, as the adrenaline is "pumping" and makes it difficult for them to fall asleep. Other are the opposite, a good workout will make them "konk" right out in no time. The best thing to do is see when its best for you to workout. Maybe for the next two weeks, without boot camp, try to do some workouts in the morning and see what happens :) For instance, I am a morning workout person. I would much rather start my day an hour earlier, sweat it out, and be done for the day. 

If you find that you are an evening workout person, not a morning, but its just the sleep that's getting to you, you could look at natural ways to calm yourself before bedtime. A cup of chamomile* or other herbal tea (non-caffeinated of course!), a nice relaxing bath with soothing music, or curling up to read a good book. Of course the body is going to be pumped up after an awesome workout, but the key will be to find a way for your body to calm down and be ready for bed. Trying to clear your mind of the day, and everything else and going to sleep."

I hope this helps any of you out there who are having trouble sleeping - especially if the evening is the only time you are able to workout!

Happy Wednesday!

* Fact of the day - chamomile tea is contraindicated when pregnant

Couscous Cucumber Salad

Happy Wednesday! 

With the warmer weather here and Spring just around the corner, I have decided to give myself a "salad-challenge"! My challenge is to make at least two new salads every week for my lunches! The first one I tried is this delicious and super easy couscous and cucumber salad. It was so delicious that I ate it all before remembering to take a photo for the blog post, so I had to search for a similar looking image online. This is not quite the same, but close. 

Photo taken from homemade-recipes.blogspot.com/2008_12_01_archive.html

The Recipe:
1 cup of boiling water
1 cup of plain couscous
1 tbsp extra virgin olive oil


1/2 - 3/4 chopped English cucumber
1/2 grated zucchini (with peel)
2-3 chopped sundried tomatoes (this does add sodium - optional)
2 chopped green onions
1 tbsp fresh chopped mint


Chili Dressing:
1/4 cup extra virgin olive oil
1-2 tbsp balsamic vinegar
1 tsp agave syrup (or 2 tsp liquid honey)
1 tsp chili powder
salt & pepper to taste


Directions:
Combine boiling water, couscous, and oil into a heat proof bowl. Cover and allow to sit for 5 minutes, Fluff with a fork. Add vegetables and mint, toss. 
Dressing - combine all ingrediants into a jar with tight fitting lid. Shake well. Pour over couscous vegetable mixture and toss. 


I added canned (& rinsed) chickpeas to my salad to make it a wholesome lunch salad! This would also be tasty with tuna, leftover chicken, or fish! Try different vegetables and combinations to suit your style! Feel free to post your ideas below!

Enjoy!!

Something is better than nothing

This weather is terrible! I do not like complaining about winter too much, as there are many things about it that I do love. I love cute sweaters, boots, long coats, warm drinks, skiing, and watching the sunrise sparkle over the glowing snow. That being said I can still enjoy all of these things at -5!!


Now that I have those thoughts out of my system... Let's get moving! 


This cold weather can make most of us feel like hibernating and curling up on the couch. Even though you might know that exercise is great, you feel as though you do not have enough energy to do it. Just remember, every little bit counts. Always think about moving just a little more than yesterday. Think about eating a little healthier than yesterday. With these positive and motivating thoughts in the back of your mind each and everyday, you will start to transform your life (and yourself!) to be healthier and more energized!


By exercising a little each day, you are able to workout for shorter periods of time, and you are continuously burning more calories!! Here is an example of a week's schedule to build shorter workouts into almost everyday!


Monday - one of my 20-30 minute high intensity cardio & strength workouts


Tuesday - cardio for 10-60 minutes (depending on your schedule). Great examples are skipping, stair climbing, jogging, cycling, etc. 


Wednesday - 20-30 minute high intensity cardio & strength workout


Thursday - active date! My favorite! Find someone to join you to try something new - wall climbing, basketball, tennis, yoga, a new fitness class, the list goes on!!


Friday -  20-30 minute high intensity cardio & strength workout


Saturday & Sunday - fun activity that gets you moving and enjoying quality time with friends and/or family!

How will you FIT Your Life this week?

Fabulous Friday Workout!

Happy Friday!! I am so sorry for the lack of posts in February, I was going to try to post a bunch during reading week... I guess the week off got to me and flew by quicker than expected!


I have an awesome workout for you to kick start your weekend! This workout should take approximately 20 minutes and will kick your butt by keeping your heart rate elevated! Have fun!


Warm Up - 5 minutes
Do something that will keep your heart rate elevated for five minutes! Skipping (with or without rope), jogging/running, stair running, jumping jacks, etc. You should be short of breath and feel like your body has warmed up by the end. 


Feel the Burn Interval Work - 4 minutes
Set an interval timer for 8 rounds of 50 seconds (work interval) and 10 seconds (rest interval)
1) Mountain Climbers
2) Burpies with Push-Up
3) Reverse Lunge with High Knee (right leg only)
4) V-Sit Crunch


Full Body Circuit - Strong to the Core
1) 20 Jack Squats
2) 15 Plank Jacks
3) 20 Surfers* 
4) 10 Dive Bombers**
5) 20 Full Sit-Up
6) 12 T-Push-Ups***


Repeat Feel the Burn Interval Workout - 4 minutes
 - Remember to switch to LEFT leg only for lunges !!
Stretch!

Enjoy your weekend!!

Exercise Descriptions
* Surfer - begin with your tummy on the floor, legs extended behind and hands under your shoulders. Press up through your hands and jump your feet to your hands. Your feet will land on an angle to how you were laying, right foot forward (like your on a surf board). Stay low. Then reach your arms in the air and jump. Land and proceed to starting position. With your next rep, left leg will be forward. Continue alternating sides, for 10 reps on each side. 


** Dive Bombers - start in a high plank/push-up position. As you press up through your arms, attempt to rub your nose on your mat (burns the arms and the core!). Press yourself up to a "downward dog" position - inverted V shape with hips high. Return to high plank/push-up position in the reverse way - still trying to get your nose to brush the floor. Follow through all the way to a "upward dog" position Repeat until all reps complete. 

***T-Push-Ups - Start in push-up position. Perform one push-up. Remove right hand from the floor as you transition into a high left side plank. Extra challenge - lift right leg for 2-point side plank. Return to push-up position. Complete one push-up. High side plank on right side. Make sure to keep left hand straight and high above left shoulder. Continue to repeat with push-up in between side planks. 

100 Rep Workout

In celebration of reaching 1000 "views" on Fit Your Life blog, I am posting an intense 100 Rep Workout! (Because 1000 reps would just be mean!) We will be doing 10 reps of 10 dynamic exercises to give you an intense workout to start your week!

Workout

Complete 10 reps of each exercise consecutively with only a short break in between exercises. After you have completed all 10 exercises - take a 90 second break, then repeat the 100 reps! 
Make sure to stretch after the workout!

1) Jump Squats

 2) Mountain Climbers - 10/leg

3) Jumping Lunges (scissor jumps) - 10/leg

4) Plyometric Push-Ups (clap push-ups)

Perform from knees or toes

5) Bicycle Crunches - 10/side

6) Jack Squats (jumping jack with squat)

Add a wide-legged squat at "B"

7) Raised Legs Triceps Dip

Feet can be raised onto a chair, coffee table, ball, or whatever else you have!

8) Reverse Crunches (bent knee leg drops - laying on back)

9) Reverse Push-Up

This is a home-made reverse pushup bar - using a broom and 2 chairs! Be creative!

10) Burpees - with push-up!

Add a pushup at "B"

Enjoy!! When you have completed this sweaty workout - please post your time below! I will post our time when Keith and I are done! 

Happy Monday!