Plyos

One way to finish off your strength training session to ensure a butt kicking, is plyos.  I don't encourage beginners to try plyos right away, as you should focus on building your endurance, strength and flexibility first.  Plyos are advanced movements, so you should make sure to have proper form in your movements (like squats, lunges etc) before attempting them.  Also, make sure you are properly warmed up!  Plyos are a great fat burner and really get your heart rate up!  You can time yourself, or count reps.  If you are going to count reps, they can range from 8-25 depending on your effort and intensity of the exercise.  If you are focusing on endurance, aim for the higher rep range and lessen your intensity of the movement.

Example Leg Plyo Workout:

Warm Up

-Walking Lunges

-Jumping Jacks

-Deep Squats

3-5 rounds or sets- 30 secs work with rest (rest will depend on how fatigued you are... could be anywhere from 30-60 secs) (or do reps)

-Straddle Jump Squats onto Stepper (Place both feet on the outside of the stepper.  Squat down low and jump up onto the stepper and back down into a squat, but keep it a fluid movement)

-Up/Overs on the Stepper (Start with one foot on the stepper and one off to the side.  Push off with the leg that is on the stepper and bring your other leg onto the stepper while brining your other leg to the floor.  Keep going back and forth)

-Jump Lunges

-Explosive Step Ups 


Give it a try and see how you do!

HIIT Strength Workout

Last week my strength training consisted of 3 total body workouts throughout the week.  Every couple months i'll take a week to change up my routine to do something different to shock my body a bit.  One of last week's workouts kicked my butt completely, so I figured i'd share!!!

Feel free to modify as needed!

4 Sets, 10 reps (I used heavy weights for these, so 10 reps was about my max)

Do each exercise back to back with no rest.  Rest 1-2 minute after 1 set.

Circuit 1:

-Hammer Curl/OH Press/Tricep Extension

-Renegade Rows/Push Up

-Alternating Lateral Lunges with DB's

-Sumo Jump Squats

Circuit 2:

-Inchworm with bicep curl

-Alternating Curtsy Lunge w/ a Deadlift (right side, deadlift, left side, deadlift)

-Chest Press

-Low Side Skaters

Circuit 3:

-Cable Rows 

-Dips

-Jump Rope (1 min)

Enjoy!!

It's All About Balance!

We're two months into the new year, which means everyone has made new goals for themselves to accomplish.  Often times, this is when I see people doing an “all or nothing” approach to fitness and their health.  I see many people trying every fad there is and getting so wrapped up in it and obsessed, that they forget to have balance in their life.  While I truly encourage everyone to jump on the health wagon and start to live a healthier lifestyle, I don’t encourage taking an all or nothing approach.  You shouldn't be stressing about missing a workout or analyze every piece of food that goes into your mouth.  The process takes time.  Start small by making small steps like making a goal of exercising 3 times a week (if you haven’t been exercising) and start to eliminate not so good food from your pantry every week.  Try picking 1 item a week to replace with a healthier option.  Also, still allow yourself some special treats. We’re human.  We enjoy junk food, so we shouldn’t deprive ourselves completely.  You need to find your balance, and what works best for you.  Some people may be able to have treats throughout the week and not have it affect their weight etc, while others may not be able to.  You have to find what makes you feel good inside and out.  I personally eat extremely healthy throughout the week and save my weekends for not so healthy stuff and adult beverages.  However, I still find a balance with that as well.  I’ll try to pick better “not so good” options on the weekends (like making my own pizza instead of take out). And chances are when you start off small and start an exercise routine and start eating healthier, you'll soon realize how good you feel, which will help keep you on track!

You'll have days that are harder than others.  Days where you just want to give up or don't feel like making healthy choices or cotinue on your new journey.  So just remember that YOU are in control of you.  You have the opportunity to make the best out of every sitattion you are given.  it's amazing what a little change in thought can really do!

So I encourage you all to not feel guilty if you miss a day at the gym, or eat one more cookie than you had planned.  Find what works for you and remember that life is for enjoying!

Superbowl Snacks

Superbowl Sunday is right around the corner which means junk food and beer!  If you're trying to keep it healthier this Sunday, check out some healthier snack ideas below!

 I get Food Should Taste Good Multigrain Tortilla style chips or Beanitos black or white bean chips!

*Homemade Guacamole
-Combine chunks of avocado with salt, pepper, lemon or lime juice and chopped red onion (or onion powder!)

*Fresh Salsa
-Most grocery stores should have fresh made salsa in their produce section.  Check out the ingredient list though, as i've found some places put in sugar while others don't.  If your looking to make your own fresh salsa, mix together the following ingredients: (chopped tomatoes, chopped red onion, diced bell pepper, diced/seeded jalapeno, minced garlic, salt, pepper, lime juice, parsley and a little olive oil.

*Veggies & Hummus
-Sliced peppers, carrot sticks, celery sticks, almost every veggie that you enjoy raw would be great with hummus!

*Jalapeno Yogurt Dip (play around with amounts of spices to your liking)
-Greek Yogurt or Low Fat (Plain) (Drain yogurt first)
-Jalapeno (or more if you like hot)
-Onion
-Bell Pepper
-Garlic or garlic powder
-Salt
-Paprika
-Chili Powder
--chop jalapeno, onion, bell pepper and garlic and mix in food processor

Stick to ligher beers and watch for the sugar consumption if drinking liquor drinks.  Watch portion sizes and most importantly, have fun and enjoy yourself!

HIIT Workout

30 seconds work 10 seconds rest
5 rounds

Bosu Hop Overs (could do on a mat or bench)
MB V Raise
Bosu Mt. Climbers
Quick Lateral Hops
Bosu Push up with Cross Overs
Plank Push Up/Plank Jack
High Knee Fake Jump Rope
Starters

Pushing yourself as fast as you can for those 30 seconds!  work work work!

Gym Pet Peeves

I see a lot of things going on in the gym on a daily basis.  Being there everyday has lead me to observant of everything going on around me, so I thought i'd make a fun little post about my gym pet peeves!

1.  Not wiping off equipment.  While I rarely use the machines, I witness many people not wiping down the equipment after they hop off.  It takes 2 seconds to wipe it off, so just do it.  No one wants to sit down in your sweat!

2.  Holding onto the treadmill handles.  I see this alllllllllll the time.  And not just with walkers, but with sprinters!!!! The only time I don't mind seeing this is if the person is older or if the person has balance issues.  Otherwise, if you are a perfectly healthy person, pick a speed or incline in which you don't have to hold on.  Holding onto the handles makes you not work as hard and gives you bad form.  I've seen sprinters holding on to the very top while leaning back or leaning way forward.  It hurts just looking at them.  

3.  Taking someones equipment without asking.  Unlike some, I put my stuff away when i'm done.  If it's not put away, i'm still using it.  I have no problem sharing equipment while i'm doing a different exercise.  Just be polite and ask first :)

4.  Cardio queens.  I see so many woman from week to week using the same cardio machine for at least an hour.  Same machine.  Same Pace.  Same amount of time.  Every week.  And no strength training.  I understand everyone has their "favorite".  But i've seen girls before hop on a different machine because their normal ones weren't available.  And the minute someone gets off they run to it.  While cardio is important for our health, our bodies are great at adapting.  That means if you only do 1 machine at the same pace and the same amount of time week after week after week, your body will get so used to it and it won't be as effective anymore which means you won't be burning as many calories.  Best advice is to change up your cardio on a weekly basis.  Do different machines and intervals so it'll keep your body guessing.  And add in strength training!

5.  The people drinking a soda or eating M&M's while working out.  Yes, i've seen it.

6.  Reading or watching the tv while on a machine.  This wouldn't be so bad if you were working hard enough, but everyone I see who is "reading" or really getting into what their watching are going at a very slow pace.  Try making a playlist with some good beats, and leave the book/magazine at home and turn off the tv.  You'll push yourself more when you aren't distracted!

7.  Healthy people taking the elevator.  Really?!?

What are your gym pet peeves?

HIIT Cardio Workout

Some days, the last thing I feel like doing is cardio.  You could say I have a bit of cardio ADD.  For this reason i'll try to make my cardio workouts more creative to try to make the time to go by faster.  Here is the last HIIT workout I did this week...give it a try!

Get creative and feel free to use different machines if there are ones you like better.  I just like switching up between 3 machines sometimes as it keeps me from getting bored!

Rower: 5 minute warm up, 5 minute speed intervals (1 Minute super fast, 1 minute slow)

Stepper: 10 minutes total.  1 minute speed intervals with 1 minute recovery interval

Arc Trainer: 5:00-1:00 X 5

Minutes 5:00-0:00 30 second speed intervals with 30 second recovery intervals
*After your first round of 5 minutes, hop off and do 10 mt. climbers with a burpee 5X and 15 plank jacks
Hop back on the arc trainer and now do 4:00-0:00 hop off do your bodyweight cardio, then 3:00-0:00, 2:00-0:00, 1:00-0:00

So you will have done this set for about 15 minutes!  You'll be a sweaty mess by the end!