Monday, January 23, 2017

Let's Get Moving - Week 4

Four weeks later and what have you done.  This is our fourth and last week on this Let's Get Moving! challenge.  The goal was to get you out of your seat and working out at home, outside or the gym for 10-15 minutes or more if the energy and motivation were there to push through more than one round.  

As I reflect on this past month I can definitely say that I am working harder in my exercise classes. I even invested in a Wahoo TickrX heart rate monitor to help me stay on track and push harder.  I realize that in my job as a fitness trainer, exercise is not the issue. Also proves that if you don't change your diet, all the exercise in the world wont change the shape of your body... well, it might, just not how you want it to change.  

How do I know this? Because I decided I would just exercise, eat what I craved and clearly all the time in the gym would be enough to burn off whatever I craved.  Well, no. That did not work.

As we take a week off and begin to look at February and what fitness challenges we will have to work through, I will begin to plan my menu, snacks, foods to-go for my after-workout meals as well as what I eat after 2:00 PM --when things seem to go downhill for me.  For the most part, if we are prepared with the right foods, drinks, snacks, etc. it will be much harder to cheat or eat the wrong foods, particularly during those moments of weakness.

I am a work in progress but will never give up. Yes, fitness instructors do struggle with weight gain, muscle loss, lack of sleep and so much more. The goal, once you know this, is to acknowledge this weakness and to make changes that will improve your health.  

OK, on to week four exercises...

There are three rounds each with a different count.  

Round 1.  24 counts 1 minute plank
Round 2.  16 counts 45 sec plank
Round 3.  8 counts 30 seconds plank

1.  Right/Left Lunge with Overhead Clap

*Step back with the right leg, arms extended to the side. Drop knee towards the floor while bringing arms up to clap overhead, complete round on Right then Left before moving to next exercise.

2.  Push Up and Shoulder Tap right/left

*Either on your knees or toes, keep abs pulled in, control each move and breath (inhale down/exhale up); touch right hand to left shoulder and left hand to right shoulder, then repeat the push up---*count only the push up.

3. Jumping Jax - 4 Jax 2 Squats=1 count...Ouch!

*Do four jumping jax then 2 squats to equal 1, repeat to complete the set of 24 for round one, 16 for round 2 and 8 for round 3.


Round 1: 1:00 min
Round 2: :45 sec
Round 3: :30 sec

Let's get to work!!!

Now that you know my secrets...can't stop eating after 2:00 PM, here are some mid afternoon recipes for healthy, high protein, delicious snacks.  I needed this. Hope you'll find some you like.

Snacks from Greatist

Please share your favorite mid afternoon snacks.

Stay Well,

Sunday, January 15, 2017

Let's get moving! Week 3

Photo Source:
So here's my dilemma. I am not eating nearly enough fruits and vegetables as I should, not because of my role in fitness but because of my health. Why? Well, it's simply laziness, no lie. I just don't want to take the time to peel a banana or chew an apple.

I know, that takes so much time out of my day. I mean, after eating a banana and walking all the way to the trashcan to throw out the banana peel, I have zero energy or time for anything else.  OK I'm clearly exaggerating about this because it doesn't take away time from my day and some of the things I am eating take longer than grabbing an apple on the way out the door.  But truthfully, since just before the holidays I sort of gave up on eating "all the right foods" and I sort of never came back from that life of denial.

So here I go again. I need to go shopping to load up my fridge, pantry, and counter top with a variety of very colorful foods and then I need to eat them frequently.  I already know that my energy levels will be high, I will feel great, and even lose a few pounds. I don't make resolutions so let's not call it that, just making adjustments to get get my healthy lifestyle back.

On to our weekly workouts. I have no idea who is following this or doing these exercises, hopefully it is helping someone get on track and start to exercise.  Do each of these circuits every other day or 3 days a week do both for 3 rounds each, do what works for you.

Circuit #1:
16X each

1.  Mountain Climbers
2.  Hip bridge (both feet on the floor)
3.  Step up/step down (8 w/right foot and 8 w/left)
4.  Push Ups (knees or toes)

Repeat 3X

Finish: Hold Plank for 45 seconds

Circuit #2:

16X each

1.  Squat Jump or Squat Knee Lift (alternating knees)
2.  Triceps Dips
3.  Static Lunges (8 w/right and 8 w/left )
4.  Crunches (lift shoulders 2 counts up/2 down)

Repeat 3X

Finish: Hold Plank for 45 seconds


Recipe for this week

Warm Quinoa Salad with Edamame and Tarragon

Let's get moving!
Stay well,

Wednesday, January 11, 2017

Let's get moving! - Week 2

Time: Have you taken the time to exercise, rest, recover, eat, sleep, drink water? No? It's not uncommon. Don't feel bad. I struggle with this issue as well, yes as a fitness trainer if I didn't have to be at the gym I might not have the time either. 

But then there comes a time (there's that word again) when you have to just say "I matter" "my health matters" "my mood matters" and "YOU matter, so I need to exercise so we can both be happy."

But seriously, this is week two of my Let's get moving! plan.
Here is a workout for this week. Break this up any way you want, two different days or all in one day, every other day, the more the better. Let's do this!

Circuit #1

  • Push Ups - 10X ---> Sprint
  • Double Lunges 10X R/10X L ---> Sprint
  • Tricep Dips 10X ---> Sprint
  • Squat Builders (¼ squats) ---> Sprint
**Sprint 20 yards and back, in a parking lot or track. If these are not an option run up and down the stairs 2X, option #3 do High Knee Run for 30 seconds.

Circuit #2

HIIT: 30/5 sec each - Repeat this round 3X

  1. Mountain Climb
  2. Power jax

Proceed with this round - 2X
-30 sec Push Ups/shoulder tabs
-1 min Squats
-30 sec Tricep Push Ups
-1 min Plie Squats

 Alright, time to work.

But first, the winning recipe of the week is.....

Caprese Avocado Salad by

Enjoy. Stay well. Let's get Moving!

Monday, January 2, 2017

Let's get moving in 2017

OK new year, new you they say... it's so easy, just eat right, exercise, sleep, ugh... it's not easy. Let's not kid ourselves.

I started off yesterday doing really well. Then I realized there were too many cookies left and leftover coffee cake, lasagna and such so it all went downhill after noon, then it was nap time, yup, nap time.

Needless to say going to teach Pilates and Cycle today was good for me but did not feel so great as I think my muscles atrophied ha ha!! But now, it's over. 
No more holiday leftovers or excuses. Let's do this. First challenge of the year. Not sure how many will follow but here it goes.

2 exercises, 2 days a week... the rest of the week it's all you and your motivation. I hope to get you up and running with energy and motivation each day. I will also post a recipe of the week and hope you will give them a try or share your own.

Tuesday/Thursday workouts each lasting 10-13 minutes will be posted by 5 am. Look for it. Do it in the morning or evening OR do both on the same day ... whatever you want to do, it's your workout. Let's get moving!!

Sometimes we all just need a little motivation from our friends wherever they may be to get us moving. It works for me.

Week 1/2017

It's a pyramid... 5/10/15/10/5 REST Repeat as many times as you want.

Your exercises for this week are:

Day 1: Tuesday
5 Box Jumps 
5 Push ups

10 Box Jumps
10 Push Ups

15 Box Jumps
15 Push ups

10 Box Jumps
10 Push Ups

5 Box Jumps
5 Push ups

HOLD a PLANK for 30 seconds

Day 2: Thursday

5 Mountain Climbers
5 Alternating Lunges - count only one leg

10 Mountain Climbers
10 Alternating Lunges

15 Mountain Climbers
15 Alternating Lunges

10 Mountain Climbers
10 Alternating Lunges

5 Mountain Climb
5 Alternating lunges

HOLD a PLANK for 35 seconds

Box Jump - stand squarely in front of a step, the stairs, front stoop. Squat down to gain momentum, jump up and land on the step. You can land on the first, second or third step, just be sure you can clear the step and land with both feet in a squat position. STEP OFF and repeat the jump.
Regression... an option to begin at a less intense place or to regress when you get tired rather than stopping, hold the squat, step up one foot at a time and step down.
PUSH UPS - start at the hardest level... on your toes, then drop the knees to continue the exercise.

PS. If you want to choose two different days i.e. Mon/Wed or WED/Fri or THU/SAT, go for it, the idea is that you get moving.

Finally... My recipe share for the week. There will be others, but this one is pretty good.
This is so delicious and yes you can remove the meat or replace it with your favorite protein (tofu, beef, shrimp). Cold weather food, comfort food that isn't so high in fat or calories but loaded with vegetables and protein. I love taking a recipe like this and adding other favorite veggies... butternut squash, for example. Yummy.

Good Luck!!
Let's do this! Let's get moving!