One foot in front..

WHAT'S THE SINGLE BEST ABS EXERCISE?

Wed, 18 Apr 2012 15:03:00 -0400

I preach this everyday in my class! No more crunches!

13 Simple Ways to Amp Up Your Pushup

Thu, 22 Mar 2012 12:25:31 -0400

I am a huge advocate of push ups! This is a great article that shows some variety when it comes to that! I have done a few of these but looking forward to trying all of them!

I need to get shirts made with this on it….

Fri, 09 Mar 2012 15:30:30 -0500

I need to get shirts made with this on it….

Fruit Salsa with Cinnamon Chips. YUM!

Fri, 03 Feb 2012 17:37:41 -0500

Fruit Salsa with Cinnamon Chips. YUM!

The Color Run. This looks like a blast!!! See if there is one...

Wed, 01 Feb 2012 17:18:08 -0500

The Color Run. This looks like a blast!!! See if there is one coming near you! Kansas City, June 16th!

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Fri, 27 Jan 2012 12:49:19 -0500

Why Is Flexibility Training Important?

Fri, 27 Jan 2012 10:48:35 -0500

Why Is Flexibility Training Important?:

When people think about fitness, flexibility usually isn’t one of the top choices that automatically pops into people’s heads. But, it is one of the three basic aspects to overall health and fitness. Cardiovascular (Aerobic/Endurance), Strength (Resistance Training), and Flexibility (determines your range of motion)!

This article highlights some of the many reasons why it is important!

300 Workout

Thu, 26 Jan 2012 12:35:00 -0500

So I tried this workout in my Boot Camp class on Tuesday and must say that during the workout I thought… meh… not so bad. The next morning I felt completely different about it. You can do this is a group setting or break it down between a couple of people or just yourself. Either way, you will get one GREAT workout and don’t be surprised when your legs are SCREAMING at you the next couple of days. This workout was adapted from one I found on bootcampideas.com.

Warm Up 1 Min of each exercise

Squats
High Knee Walks (Walking in place, arms are folded in front of you shoulder height, lift your knees to your arms one leg at a time. This is a slow and controlled movement.)
X Squats (Touch the ground at the bottom of the squat, reach for the sky at the top)
Yoga pushups (Do a pushup, go into downwards dog, do another pushup, cont.)
Knee Touch Lunge (regular forward lunge but go all the way to the ground, touch the knee on the ground, pause a few seconds, and then back up. Alternate legs.
Arm Circles in push up position (Start in push up position, lift one are and make a circle, keep head looking down, alternate with other side.)
Bent Knee Squat Thrusts - A burpee without the jump at the end. At the top of each rep make sure knees STAY slightly bent.
Side to side squats (or side lunges)

The Workout

Set up 3 Stations, each station will have two exercises. You will complete two rounds with these stations.

Round 1 -Group: split people into groups of 4-6 depending on fitness level. Collectively as a group you must complete 100 reps of each exercise before moving onto the next station. You can spilt the reps up the same or differently between the members of your group.

Individual: Complete 20-25 reps of each exercise before moving onto the next station (more than one person spilt the reps up to where each individuals does about that many)

Round 2 - Group: complete the same stations but now you must complete 300 reps for each exercise as a group.

Individual: Complete 60-65 reps of each exercise before moving into the next station

Station 1: Squat jumps/Band Rows
Station 2: 1-Leg Stiff-Leg Deadlift/Band shoulder press (kneeling position)
Station 3: Reverse Lunges/Prone Pull downs

Round 3 - Group: complete the stations below but now you must complete 200 reps for each exercise as a group.

Individual: Complete 40-45 reps of each exercise before moving into the next station

Station 1: Push ups/Side plank hip drops
Station 2: Supine Hip Extension (also known as a bridge)/Plank with side toe tap
Station 3: Alternative Mountain Climbers

You are done!! Make sure to stretch and cool down!

4 SURPRISING NUTRITION MISTAKES

Tue, 24 Jan 2012 10:52:51 -0500

4 SURPRISING NUTRITION MISTAKES:

This article says it well and taught me something new! :)

How to read what you eat!

Tue, 24 Jan 2012 10:49:31 -0500

How to read what you eat!:

Ever wonder how to read the nutrition label on foods that you are eating? This article does a nice job of breaking it down!

Tried this recipe last night and they were delicious, minus the...

Fri, 20 Jan 2012 16:53:00 -0500

Tried this recipe last night and they were delicious, minus the queso fresco (used shredded 2% colby jack cheese) and added plain greek yogurt instead of sour cream! YUM!

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Fri, 20 Jan 2012 16:48:00 -0500

15 Best and Worst Foods for Weight Loss

Thu, 19 Jan 2012 15:52:00 -0500

15 Best and Worst Foods for Weight Loss

Which is better? ;)

Thu, 19 Jan 2012 12:56:00 -0500

Which is better? ;)

Crossfit! Highly likely I will be joining soon! Tried an intro...

Thu, 19 Jan 2012 10:21:53 -0500

Crossfit! Highly likely I will be joining soon! Tried an intro class and it kicked my butt! :) Think my body is craving something new!

Saw this in an article I was reading today. Wonder if the...

Wed, 18 Jan 2012 14:42:00 -0500

Saw this in an article I was reading today. Wonder if the chewing gum part is really true?

Best cross training shoes I’ve found! Nike Free XT quick...

Wed, 18 Jan 2012 14:29:00 -0500

Best cross training shoes I’ve found! Nike Free XT quick fit +. Awesome for classes like Boot Camp ;)

Green Smoothie Recipes!!! Go Spinach!

Wed, 18 Jan 2012 12:33:00 -0500

Green Smoothie Recipes!!! Go Spinach!

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Wed, 18 Jan 2012 10:18:04 -0500

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Wed, 18 Jan 2012 10:02:54 -0500