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 🙂
If you get off work at 5 – chances are by the time you hit the gym -it’s jam packed with those gym members: the text-on-the-machiners, the heavy grunters and the dumbell hoggers.
According to my online resources (and experience) the gym is most packed when people get off of work around 5:30-7pm. That’s not so convenient considering I myself get off of work at that time!
Whenever I find the gym to be very busy, I try to find workouts that require as little equipment as possible. I found this weight plate workout from Men’s Health to be very effective when modeled for females. All you need is a 10-20 lb weight plate and an open space and you’ll tone your whole body in under 20 minutes!
Move 1: Overhead Squat – Press plate overhead and stand in traditional squat position. Stand tall while squatting. That’s one rep.
Move 2: Plate Swing – Hold the plate in front of your chest with hands on both sides of the plate. Using your waist, thrust weight overhead and back down in front of chest.
Move 3: Upright Row: Hold plate with both hands in center in front of chest. Your chest is upright. Move plate upward as much as possible (elbows go out) – then lower plate back down. (View video here: http://www.youtube.com/watch?v=L8agsN3RfG8)
Move 4: Plate press and crunch – get down into a crunch position, knees bent with feet on the ground. Then, crunch while pushing plate up at an angle. (View video here: http://www.youtube.com/watch?v=jWa3Fri_xiY)
Move 5: Around the world shoulders: Hold plate in front of chest, then circle plate in rotations around your head. (View video here: http://www.youtube.com/watch?v=0qHUUo3VJ3s)
Have a wonderful day and be well 🙂
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.
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
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.
- 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.
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.
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.
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 🙂
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!
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 🙂