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?

Full Body Workout – Take it to the plate!

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 🙂

-Jordana

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. 

 (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

 

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

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!)

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.

• 5-10 minute run on treadmill (alternate  medium to high speed intervals)
• Dips – (3×8-12)
• 30 seconds of high knees
• Lat pull down (3×8-12)
• Mountain climbers
• Dumbbell lateral raise (3×8-12)
• 30 seconds of burpees
• Tricep pulley pushdown (you can do a lying tricep extention if limited on equipment) (3×8-12)
• 30 seconds of plyo lunges
• Cable bicep curl (3×8-12)

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

-Jordana

12:30pm WorkOUT Of Comfort Zone (Cool workout provided)

After venturing into many gyms, I learned they all have that one “area” typically far to the back that I like to think of as “Never Ever Land.” It’s the spot where the beefiest of men congregate to pump some iron. All of them have a spotter and grunting is heard whether you want to or not. Can you see it now? Planet Fitness may say they are showcasing “gymtimidation” but I just think of it as general “discomfort.” Who wants to pick up 15-lb weights when the guy next to you us lifting just as much as you weigh?

Last week, however, I learned that this wonderland of heavy weights is the only place where I can truly improve myself. From the smith machine, to the weight bars – If I want to improve myself, I’m going to need to get out of my comfort zone – judgement or not.

 

I found a 12 week workout program online that forced me to try something new and to be honest, I’m already feeling a difference in my body’s tone. Here’s the workout so you can try it for yourself after work! You’ll feel it in your shoulders, triceps and biceps – I promise.

Bench Press 3×8-12

Bent Over Row 3×8-12

Dumbell Shoulder Press 3×8-12

Lying Tricep Extention 3-8×12

Barbell Curl or Dumbell Curl 3×8-12

It also doesn’t hurt to rock a Deadmau5 shirt at the gym.

 

PS Reppin’ Deadmau5 at the gym…got a lot of compliments:

7pm: Add some kickboxing plyometrics for faster calorie burn

 

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!

• 1) Squat jumps
• 2) Plyo lunge
• 3) Mountain climbers
• 4) Tuck jumps
• 5) Burpees

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

– Jordana

6:30 am: A little Bit Of This, A Little Bit Of That Total Body Workout

Waking up is not easy – or at least it shouldn’t be. However after four weeks of waking up at 5:45 am for bootcamp, sleeping in isn’t easy anymore. My body has found its way into a early bird system…lucky me! Rather than hopping back into bed, I toss and turn until I find my way, restlessly, into the gym at my apartment complex. It’s weird to think that my body can itch for the opportunity to workout when so many are still asleep! Since I have to be at work at 8am, this morning’s gym session would be a quick one. With little to no time for the warm-up run I desire, I designed a personal workout that would start with quick cardio moves followed by a short and effective total body circuit. 

The Warm Up – 

• 5 minutes on either a treadmill or elliptical
• 2 minutes alternating jumping jacks and squats
• 30 seconds pushups
• 30 seconds high knees

The Circuit – 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• 360 degree lunges – using 5-10 lb weights, lunge forward, to the right, to the back and to the left. Switch sides. 
• Squat jumps 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Tricep dips off bench
• Shoulder raises to the front and to the side

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Russian twists (see here)
• Toe touches (see here) 

Perform each move for 30 seconds with a 10 second break in between exercises. Do three sets. 

• Deadlifts
  
• Reverse dumbell fly

Finish It Off – 

• 1 minute mountain climbers
• 1 minute toe touches
• 1 minute mountain climbers
• 1 minute toe touches
• 1 minute plank

 

Sunday 4pm: Rev-Up Your Metabolism With This Healthy Chicken Recipe!

Looking at the week ahead, I can already tell cooking is NOT on the agenda. This month, my friend and I agreed to start a 28-day 6:40 am bootcamp. Despite seeing amazing results, and being able to finally do 20 pushups in a row – it’s been a long and tiresome week. While burpees, jump squats and plyo lunges provide ample energy to make it through the day, I rarely make it home before 8pm! By packing a homemade dinner to-go, I remain nourished and energized throughout the later hours of the evening. 

Power foods are one way I speed up my metabolism through the evening. Spinach, tomatoes and extra-virgin olive oil are a few of my go-to ingredients for their exceptional nutritional value and added benefits. High-fiber, high nutrient spinach is a wonder food on it’s own, yet when paired with antioxidant rich tomatoes and the healthy monosaturated fats in olive oil – you have a delicious, healthy food combination! According to TheDailyBeast.com, Greeks consume more tomatoes and olive oil than anyone else and they have higher life expectancies than Americans! 

Using these ingredients, I’ve created a recipe that you can pack away and enjoy later in the workday. 

You’ll need: 

• 1/2 cup grape tomatoes, sliced in half
• About 4 tablespoons extra virgin olive oil
• 1 1/2 lbs of chicken breasts
• 1/2 a bag of Spinach
• 1/2 cup Feta (if you prefer)
• About 1 tbs of Italian seasoning (or a combination of oregano, rosemary, parsley, sage, thyme)
• 1/4 tsp sea salt
• a pinch of pepper

Add about 2 tbs of olive oil to the bottom of your pan or skillet. There should be enough to cover the bottom of the pan. Sprinkle chicken with italian seasoning, pepper and salt then add to the pan. Simmer for about 5 minutes on each side until it is golden brown. If you’re impatient like me, cut the chicken into chunks to save on time!

When the chicken is prepared to your desire, remove and reserve it on a plate.

Add extra olive oil to the pan and add about 1-2 cloves of garlic. Spread garlic around the pan and add tomatoes and spinach. It should start smelling delicious by now if not already! Although it may look like A LOT of spinach, it will reduce in minutes (I promise). Allow the spinach to cook until wilted and place the tomato/spinach mixture on top of the chicken. If you have feta, now is the time to add it. Yours truly forgot the ingredient while shopping at Publix during Super Bowl Sunday. 

Here’s the finished product: 

Please comment and let me know what you think. Have a great weekend!

-Jordana

 

8pm: Try A Yoga Class. Get Back To It!

Last week, I let my slowly deteriorating health take over my lifestyle.  Yet after close to one week of non-existent workouts, I wasn’t going to let my sickness overpower my mind and body. I wanted to get back on the grind. But how? For those of you who want to get back into workouts without the high-intensity, overpowering classes and runs – consider yoga classes on a regular basis.

After attending multiple classes at Orlando Power Yoga, I was overwhelmed with the happiness and optimism that escaped me the week prior. I learned that regardless of time off, my body was still able to perform every position called by the instructor with no rest. Not to mention the class felt ten times more rewarding after the longer break!

I’m not a yogi, but when it comes to power yoga, I know the basics. I started attending hot yoga (Bikram) about a year ago yet I fell in love with the practice. After relocating to another area in Orlando in August, I started power yoga. I assure you, anyone can participate as long as they are willing!

I’ve had my share of speed-ups and recoveries. Long runs, only to injure myself and start from scratch. We all build up endurance and strength after months or even years of training but once there’s a major life event or sickness, it’s difficult to start back up again. I didn’t want to feel that hopeless feeling of not being where I used to be. Yet with yoga it seems like something sticks in your memory, allowing you to jump right back to where you were before.

What do you think? Please comment and let me know if you’ve shared my experience or have something to add.

-Jordana