Morning bi/back workout (when you actually wake up early)!

Do you have trouble waking up in the morning to workout? Yeah, me too. That’s why when I woke up at 6am this morning I took it as a sign that I was supposed to walk over to the complex’s gym for a quick pre-work workout!

Let me back you up with a history of my morning workouts. 

January-March: Went to 5:40/6:15am bootcamp and headed straight to work

March-Now: Hah – people workout that early?

Ever since I started kickboxing, I decided that I didn’t need to double my workouts. Now, I’m deciding that I need to push myself even harder and add more weight training to my daily routine. The morning is a great way to hit the weights in addition to my evening kickboxing/group exercise routine. 

I found the Jamie Eason LiveFit trainer and heard great reviews so I decided to give it a try. For those of you who want to incorporate more weight training in your workouts, here’s what the program has for back/bis on day 2. For each move you will do 3 sets of 12 reps with 1 minute of rest in between. If you don’t have time to complete it in the morning (like I did) – try for 2 sets of 12 – your effort is what counts! :

  • Wide Grip Lat Pulldowns
  • One arm dumbell row
  • seated cable row 
  • Underhand cable pulldowns
  • Dumbell alternative bicep curls (used 10/15 weights)
  • One arm dumbell preacher curl
  • Standing bicep cable curls 

Now I’m refreshed and ready to start my Friday. It’s amazing how a short workout can lift your mood and energize you. I hope you enjoy this workout as much as I did!

 

Happy friday 🙂

Jordana

Progress?

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8am – Pretend you’re in Greece while you complete a morning workout!

I’m in dying need of a travel break! Whether it’s to a major city or a European escapade, count this girl in. Although working full-time doesn’t permit much time for travel, I admit to planning my own Royal Caribbean Mediterranean Cruise and bookmarking stops along the California Coast on my travel Pinterest boards (hey, it could happen one day).

For those of you daydreamers who keep on saving for your next venture, you’ll love this workout series I just found!

It’s called Tone it Up and these girls do the best they can to make you feel like you’re NOT working out in the middle of a living room! With workouts ranging from 5 minutes to full-on cardio sessions, it’s easy to squeeze into a busy schedule. 

Image (Source)

Workouts are provided on a weekly basis. Although I have to admit, I haven’t followed their full workout regimen, adding a few of these workouts into my morning routine was quite simple. For example, try this quick Santorini Bikini workout before work to boost your metabolism and torch calories throughout the day – or wake-up with the Sunkissed Abs workout.

Although the Tone It Up series may be sub-par to my typical workout intensity, I’ve learned that adding it into my workout routine has an awakening effect! It’s easy to feel rejuvenated and refreshed after a quick workout. 

Will this series increase my muscle tone and change the way I look? Not quite sure, but it will change the way I feel. Let me know if you’re interested in hearing more about this series. I’d be more than happy to share! Otherwise simply visit http://toneitup.com

 

6pm – Plan a Gluten-Free, Family-Friendly Sneak Attack (recipe provided)

In the gluten-free kitchen

My younger brothers and sisters had no clue what going “gluten free” meant, and neither did my father – but little did they know, they were getting a delicious taste of what it meant to eat gluten-free when I came home for a weekend visit. I like to think of it as a gluten-free sneak attack – and it’s fairly simple to pull off as long as your dinner entree is savory with a zesty kick. 

Am I a gluten-free eater? No. Have I considered going gluten-free? Yes. From research, I learned that going gluten free may help those with thyroid disorders, celiac disease or sensitive stomachs. However rather than cutting out gluten-filled foods, I learned that I can still reap the benefits simply by limiting my gluten intake and making easy substitutions. 

This lemon chicken, red bean and quinoa recipe is one of those substitutions. I knew my pasta-loving family would enjoy. 

You’ll need:

  • Chicken breast cutlets (I used about 2 lbs)
  • 2 tbs Olive oil
  • Lemon (1)
  • 1 tsp balsamic vinegar
  • 1/2 tsp dried mint 
  • Sea Salt (As much as you like)
  • Pepper (A pinch)
  • 2 tbsp Cumin 
  • 1 tsp paprika
  • Quinoa (I bought a box of rice/quinoa mix at Publix)
  • 1 small red onion
  • 2 cloves Garlic
  • 1 can red pinto beans – salt free preferred

 

Cook quinoa according to box directions. 

To prepare chicken – Pat the chicken with cumin, mint, paprika, sea salt and pepper. Add about 2 tbsp of olive oil to skillet and add chicken. Squeeze lemon over chicken and cook over medium heat (about 5 min each side). Set aside when chicken is cooked completely. 

lemon chicken

Remove chicken from pan and add more olive oil. Cook the red onion with the garlic until it has a nice brown color.

 

 Add the pinto beans and quinoa into the mixture when ready. 

Image

 

When you have a colorful mixture, add a teaspoon of balsamic vinegar to add some extra flavor. Pair mixture with chicken and dinner is served! 

I tend to eyeball ingredients when I cook, but if you have any questions on how this was prepared feel free to ask and I’ll give you some tips. I hope you and your family enjoy this delicious gluten-free recipe. 

Jordana

 

6:30pm: Is your workout like your relationship? Get ON IT (Fat burning workout provided)

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We see it all over the news – divorce, split-ups, general  frustrations. Once you get into a rut, the magic is lost.  Workouts work the same way. By repeating the same elliptical workout and the same 5-mile run – the weight loss magic is lost. The purpose of intervals is to confuse our bodies by mixing high-intensity movement and a much slower, easy-going pace. Aside from interval training, there are many ways to confuse your muscles, which will in turn result in more fat-loss and more muscle tone.

This workout circuit will take your workout to new heights!

Warm Up (Repeat two times)

High Knees (:30)

Butt Kicks (:30)

Squat Jumps (:30)

Set  1 (Repeat 2x for a total of four minutes)

Frog Jumps (1 min)

Alternating Lateral Lunge (1 min)

(Run laps OR Run on treadmill)

Set 2 (Repeat 2x for a total of four minutes)

Pushups off a box or bench (alternate: pushup to left side, pushup to middle, pushup to right side) (1  minute)

Jump Squats with weights (1 minute)

(Run laps or run on treadmill)

Set 3 (Repeat 2x for a  total of four minutes)

Ab leg climb (1 minute)

Russian twist (1 minute)

Set 4 (Repeat 2x for a total of four minutes)

Travel burpees (1 minute)

180 twists (1 minute)

Finish It Off:

50 Sit Ups

50 Mountain Climbers

50 Plyo Lunges

And you’re done!

Have a great day guys. I’d appreciate comments and suggestions 🙂

9pm – Quick but killer arm workout (I’m sick but want to inspire you!)

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While resting may seem easy, it’s always been difficult for this on-the-go girl.  So I first of all wanted to thank all of my friends who have kindly reminded me how to slow down, drink fluids and most importantly: stay in bed! While I have taken time out of the gym to heal, I haven’t stopped brainstorming short and effective workouts for you, my followers! Here’s a workout I tested recently and found to be an effective and speedy workout.

This workout will have your arms feeling stronger, leaner and more toned! Start with a 5-10 minute cardio warm-up. Be sure to alternate each strength exercise with a cardio-boosting exercise to increase calorie burn. Not challenged enough? Up the cardio exercises to 1-2 minutes! Be sure to challenge yourself.

How did it go? Be sure to let me know in the comments. PS drink lots of water!

water

-Jordana

7pm Celebrate Earth Day – Bake A Healthy Kale Inspired Recipe

earth day israel jerusalem

Happy Earth Day! As many of you have the environment in mind, I wanted to inspire you with a new green food I recently discovered at the local market: It’s fresh. It’s crunchy, and it’s all the rage with fitspo bloggers and health enthusiasts around the world – kale.

I discovered the new green when I was at the local market. A man took a heaping mound of kale and placed it in his basket when I asked how he would suggest preparing it. He suggested using it for juicing, but has seen others use it as a lettuce alternative in salads since it packs in more nutrients. I thought it was worth a try and took some home myself.

I later learned that kale was not only more nutritious, but it also had the following benefits:

  • It’s high in vitamin K – a necessity for preventing various cancers
  • It’s great for cardiovascular support and can lower cholesterol levels
  • It’s filled with fiber and sulfur and can detox your body and keep your liver healthy

And so much more!

It’s very easy to prepare and add to various dinner dishes. However, this versatile food also makes a great snacking alternative. Kale chips are growing in popularity as a healthy, low-cal alternative to potato chips and other high-carbohydrate snacks.

This Parmesan kale chip recipe from Do It Delicious is easy to make and requires ingredients you probably have sitting around at home. It requires kale, olive oil and Parmesan cheese! Simply place kale on a baking sheet and cover with olive oil, bake at 300 degrees Fahrenheit for 20-25 minutes until crisp, let cool, then sprinkle with salt and Parmesan!

kale chips from do it delicious blog

Have you ever made anything with kale? Let me know in the comments, I’d love to hear!

Jordana

7pm: Add some kickboxing plyometrics for faster calorie burn

Kickboxing

 

There’s been a lot of change on this side of town – starting with a new job! Since my last post, I’ve been busy acquainting myself with a new work environment, a new city and new workout routines. I guess you can say I’ve been re-discovering myself in a way and creating new goals for myself. WIth these new goals in mind, I’ve been trying new activities and discovering new hobbies. One of those newfound hobbies – kickboxing.

It’s my new love and my new passion. Not to mention it’s most likely the greatest stress-reliever known to mankind (in my opinion at least). Although I have to say my weight gain has been inching to new heights, I have discovered a drop in body fat percentage as well as an increase power and strength. 

Although the classes are a bit lengthy, I discovered that a large portion of these workout routines consists of plyometric exercises. Plyo consists of powerful, intense movements in a short amount of time. In between kicks and punches – plyo gives us a burst of energy – making the metabolism kick into gear. 

If you don’t have enough time to fit in a full kickboxing routine, adding the same plyometric moves from class can give you a burst of energy and result in a higher calorie burn. 

I challenge you to add the following exercises into your next 10-15 minute workout routine. Simply do one exercise between weight sets for great results!

Add them in and let me know what you think! Keep up the great work 🙂

– Jordana