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SHREDmill

After slacking in the workout/eating healthy department for a while, I’m trying to jump back on that train. I’m actually considering another half marathon (gasp!) even though I said I’d never to that again. Here’s the workout I did last night courtesy of Karena and Katrina, founders of Tone It Up:

Lean Legs + SHREDmill

Starter:

  • 20 squats
  • 30 lunges
  • 40 toe touches (head forward, legs straight, bend down & touch your toes)
  • 50 second wall sit (sit up against a wall, legs at 90 degrees & hold it!)
  • 90 second jumping jacks
  • 50 second wall sit
  • 40 toe touches
  • 30 lunges
  • 20 squats
SHREDmill…
  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Pushups

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 20-30 seconds, breathe, take a couple sips of water (take as much time as you think you need to calm your breathing.)

20 Squat Jumps

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 60-90 seconds, breathe, take a couple sips of water

20 Situps

  • 3 Minute Brisk Walk
  • 3 Minutes Jog
  • 60 Second ‘Sprint’- as fast as you can
  • 60 Second Jog
  • 60 Second ‘Sprint’ ~ just as fast as you can run – this speed can vary

Chill for 60-90 seconds, breathe, take a couple sips of water

30 second Plank

  • 5 Minute Cool-down Walk
I’m already a little sore, but knowing myself I usually get sore mid-afternoon the day after a tough workout. Needless today, come 2pm I won’t be able to walk … YAY!
Source: Tone It Up! Blog
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Workout Wednesday: 20 Fitness Tips

I came across the article 20 Secrets of Very Fit People and was intrigued. A lot of these “secrets” are rather common sense — water should be first drink of choice, get adequate amounts of sleep. Refreshers like this just put things into perspective. Enjoy!

20 Secrets of Very Fit People

by Chalene Johnson

  1. Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  2. Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  3. Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  4. Limit caffeine and exposure to even secondhand smoke.
  5. Focus on short-term fitness goals with an emphasis on completing daily exercise.
  6. Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
  7. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
  8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  9. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  10. Subscribe to fitness magazines to keep focused on health as an overall way of life.
  11. Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  12. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  13. Don’t compare your body to others’. Instead, work to be your personal best.
  14. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  15. Work to take your exercise to new levels of intensity.
  16. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
  17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  18. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
  19. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  20. Limit alcohol intake to special occasions.

Source: Nichole Sieck Fitness

Workout Wednesday: Reality Check

Hello 2012. Hello new gym members that won’t last past January.

I hate the gym this time of year. However, I’m proud of the new gym members for actually being there. They’re inspiring!

I recently saw a couple pins that I feel would resonate with my new gym buddies. The first, a quick reality check:

Obvi. A healthy lifestyle is not a miracle, you need to make it happen. If you want weight loss, then go workout and skip the junk food. You need those chips? That chocolate? No you don’t. You are in control.

Secondly, continued motivation:

Do not quit. Do not give up. Because YOU CAN DO IT.

Workout Wednesday: 5 Reasons Your Workout Isn’t Working

If you follow me on Twitter, you know that I retweeted this article from the Huffington Post yesterday. The Huffington Post is always legit. Below is a quick recap but also feel free to go here for the full article.  The best part? It identifies the issues then offers solutions.

5 REASONS YOUR WORKOUT ISN’T WORKING

(1) Your workout routine is making you eat too much.

You feel like since you worked out, you’ve earned the ability to eat more. But if you remember from last week’s Workout Wednesday post it’s 70% what you eat and 30% working out so track what you eat and maintain a healthy calorie count.

(2) Your workout completely wipes you out.

Recently, this is where I’m at fault. Pushing yourself too hard can apparently have the opposite effect on your body (who would’ve thought!) so remember to keep your workouts appropriate for your fitness level. And get some sleep!

(3) Your workout burns fewer calories than you think.

If you’re not entering your weight into the elliptical, treadmill, stairmaster, etc. then it is most likely going off the average weight of 155. It’s better to go off “distance covered” than machine measured calorie burn. So think 1 mile running or 2 miles walking, etc = 100 calories.

(4) Your workout’s not balanced.

You do 100% cardio 0% weights or  you can run like a crazy person but touching your toes isn’t happening in this lifetime. Your workout needs balance — a good mix of cardio, strength training, flexibility and core. It will also help keep you motivated in your workouts.

(5) Your workout is totally stale.

This is the other one I’m at fault for. As much as I love kick boxing and my go-to weight routine with 8-10lb weights, if it’s all I do I’ll hit a plateau and never see results. You need to change it up. Try pilates or yoga, join a sports league, or spinning. Use heavier weights for more intensity. MIX ‘ER UP!

Here’s that link again: Huffington Post article

Workout Wednesday: 30/70

I am constantly surrounded by people wanting to lose 5-10+ pounds. Even men. I am not kidding. Since working at Groupon I’m shocked by the men that have told me their weight goals.

If you haven’t figured it out yet … I live a healthy lifestyle. Try to make healthy eating decisions and workout a few times each week (still doing kick boxing!) then I saw this on Pinterest:

Word.

I have worked my butt off in the gym, but I never notice a change unless it’s paired with healthy food choices. Seriously. You can work out all week then binge on pizza or beer or sweets? And it’s all gone to hell. I’ve gotten better at this. Point proven when I actually turned down what looked like a delicious cupcake earlier this week.

So takeaway from today’s little blog lesson: if you want to actually see a change, then you need to make a conscience, daily decision to be good in the kitchen. And remember, 30/70. It matters.

Workout Wednesday: Results!

I’m sure you’re all sitting on the edge of your seats in anticipation of the results from my 8-week Kwando Challenge that began here on 9/28/2011.

… DRUMROLL PLEEEEEEEEASE …

My total weight loss is 4 pounds. My total inch loss including bust, waist, hips, arms and thighs was 5 inches. In other words, healthy weight loss plus I turned some fat into muscle which explains the inch loss. In other words: FAB!

As I mentioned in this blog post, I also focused on healthy eating and working out 2 other times each week. While I didn’t always meet the eating healthy requirement on the weekends, drinking alcohol, etc. I did my best during the weekdays. Overall, I’ve loved this addition to my life and will continue my 60-minute kickboxing class once a week. It’s an amazing stress reliever, I feel more toned and it starts each week healthy. I’ve found giving myself this “challenge” has also helped me stay motivated.

Now it’s your turn. Add something fun, healthy and motivating to your life and share the results. Go get ’em!

Workout Wednesday: Thighs yo!

The other day, I got a request for an update on my 8-week Kwando Challenge.  I’m loving this new routine in my life.  Since starting, I’ve lost on average 0.5-1 pound per week (which I consider healthy weight loss).  I workout at least 2 additional times per week — I try to workout 3 additional times per week, but sometimes that doesn’t work with my schedule.  I also make eating healthy a priority.  While I love kickboxing, I believe that adding an activity that increases your heart rate for 60 minutes at least once a week will have similar results.

I’ll post my total weight loss and measurements after the total 8 weeks are complete.

COLDER WEATHER = LEGGINGS = THIGHS YO!

I’m constantly trying to slim down or tone my thighs this time of year, or really all year … which lead me to this workout found (where else?) on Pinterest!!

Enjoy.