full body workout

How to Avoid Taking a ‘Gym-Cation’ During the Holidays

Are you on holiday gym-cation? (A vacation from the gym?) Its December — you’ve got too much to do, not enough time so the first thing you do is put a hold on your visits to the gym? Yes, taking a mini-vacation from the gym is the easiest way to find more time in your schedule, but it might not be the smartest or the healthiest.

I completely understand your necessity for more time — especially during the holiday season. Between parties, shopping, crowds, wrapping, traffic and work, any ‘extra’ time we can squeeze into our schedule becomes that much more valuable. Usually the easiest way to squeeze in some extra time is to cut your time spent in the gym. To justify your ‘gym-cation’ you tell yourself you’re too busy, you’ll try to eat better, and that as soon as the holidays are over you’ll be back in the gym.

Flat Stomach Workout of the Week – Upper Body Workout to Get Rid of Flabby Arms

This week’s flat stomach workout focuses on the upper body – an area of concern for many women. No woman wants to be told they have ‘flabby arms’.

Even if it is by a cute kid – that happened to me last week by one of my 4th graders – I know they have no idea – I know my arms aren’t really ‘flabby’ anymore – if anything it makes me want to work harder.

Whenever you are trying to tone an area – focusing on your flat stomach diet – will help to ensure better results then doing a workout program with out any regard to your diet.

Flat Stomach Workout of the Week – Full Body Workout for a Flat Stomach

Need a quick workout this week? Not sure what to do in the gym? Need a flat stomach workout that will work every muscle?

Here it is!

Check out this week’s flat stomach workout of the week — its  a quick full body circuit that will have your heart racing in NO time!

This workout can be added into your current routine or it can be done on its own.

Note: If you are adding this workout into your current weight routine — make sure you are giving your muscles at least 24 hours to recover between weight sessions. Recovery time is just as important as workout time when trying to lose weight.

Have a good workout!!!

One Way to Beat the ‘New Years Resolutioners’ Gym Crowds

If you are your avid gym goer (like myself) January is your LEAST favorite time of the year in the gym. All the “New Year Resolutioners” who have decided that THIS is the year they are going to lose weight flock to the gym – workout everyday and by mid-February you never see them again because they never return.

Now don’t take this the wrong way — I LOVE to see all the new faces in the gym — all these people who have dedicated their new goal and life mission to lose weight and get healthy – to finally get the beach body they have always wanted. Good for you! You go girl!

February 6, 2010

So, I just got home from the gym…after a week off!

Eep! I know I know – its not something I should be doing – especially when at least 10 weeks away from show time. But I promise it was necessary.

I spent last weekend in bed with the stomach flu – which is a GREAT way to lose 5lbs REAL quick. However, the lack of food for two days + a little leftover queasiness made it impossible to go to the gym Monday and Tuesday. I also made a promise to myself to take it easier this week as the excitement/stress of a new job last week + workouts led me to get the stomach flu.

Since health really is most important…I took it slow. A then snowstorm prevented me from going to the gym another day and by Friday I was too pooped to wake up early and get to the gym. SO, that leaves me to today…and my refreshed body that’s been WAITING to go to the gym!

I changed the workout up a bit – did a quick full body workout – just to wake up all my muscles and let them know its time to get back to business – haha. Let me tell you – a few of the moves were completely different and my buns are ALREADY burning! Haha…here’s today’s workout:

This was then followed by 20 minutes of intervals on the Stair Climber – 1 minute low speed – 1 minute HIGH speed. It was definitely the PERFECT way to get my body back into it! Can’t wait for Monday!!!

My Workout – July 18, 2009

Saturday mornings are one of my favorite workouts of the week – I have a bit more time and can therefore spend a bit more time at the gym.

Today I did a full body workout – I have to admit I wasn’t 100% in the mood to be there is am, but I was! It wasn’t a fast paced workout like I usually like, but I still managed to get a sweat and get a good workout in.

So…without further ado, here it is!

Flat Stomach Workout Video

An effective flat stomach workout is key to getting a flat stomach.  This doesn’t mean that you spend hours doing crunches to get a flat stomach.  One important part of a flat stomach workout is a body weight program. The following video is a great example of a full body workout, done three times a week, that will help you burn fat and get a flat stomach.

[youtube]http://www.youtube.com/watch?v=lH0WhZe7Khc[/youtube]

A Butt Sculpting Workout with Monica Brant

Who doesn’t want a butt like Monica Brant? I know I do!! I found this awesome video of Monica Brant, from one of her FEM Camps, demonstrating some exercises that are great for your glutes! And when it comes to having a nice bum – I’m all in – so I had to share!

Depending on how you train you can make good use of the exercises Monica Brant shows in this video. If you train legs one day or lower body one day – you can take this exact routine she demonstrates and make it your leg workout for the day. Or if you prefer to do a full body workout – choose 3 of the exercises Monica demonstrates and add them to your full body routine in place of what you are currently doing for legs. Its a great idea to change up your workouts every few weeks to keep your muscles guessing as to what you’re doing next.

[youtube]http://www.youtube.com/watch?v=_pxYtwehlaU[/youtube]

I know I’m excited to incorporate some of these exercises into my workout (short season IS just around the corner). I’m really looking forward to trying the reverse hack squat and the single leg leg press, incorporating the heel movement (which targets your hamstrings).

What’s your favorite exercise to tone and tighten your glutes?

St. Patricks Day Workout

While most people were celebrating the Irish or lack of Irish in them, I was at the  gym celebrating….um….well, not really celebrating, just enjoying another workout!

Today was an Upper Body day.  The last few weeks I’ve changed up my workout a bit – so I can do weights a few more times per week – by splitting upper and lower body I’m able to work my legs a little harder than I would if I was doing a full body workout – same concept goes for the upper body as well. I’m going to stick with this routine for a few more weeks and then change it up again – there are SO many

exercises to try in the gym – I can’t stick with the same ones for TOO long!!

(FYI – In case you don’t know – cuz I didn’t – the letters denote which exercises are superset – with minimal rest inbetween each set of exercises.  Its easier to write out the workout with the letters so you know which exercises go together.)

3 sets/10-12 reps

A1 Incline DB Chest Press

A2 Supine Lat Pull Down

4 sets/10 reps

B1 Barbell Skull Crushers

B2 Barbell Close Grip Chest Press

3 sets/Decline Weight 15 reps

C1 Hammer Curls w/Rope  (15/50, 15/45, 15/40)

4 Sets/10-12 reps

D1 SIngle Arm Standing Row

D2 Push-ups with Medicine Ball Roll

After this I couldn’t move my arms and my legs were still dead from last night’s lower body workout, but it was time to hit the treadmill.

I tried something new today to keep myself on the treadmill longer:

I started with 20 mins of high intensity intervals – I did 1 min walking/3 mins fast run – to challenge myself I’d play with the speed I was running (i.e. Run 1 min @ 7.0/1 min @ 7.5/1 min 8.0) or go back up and down  this kept the running interesting and kept me moving. I also did this workout while listening to some fast techno/rap/rock mix of music.

After 20 mins I changed it up – increased the incline on my treadmill to something pretty high – 7.0 to 9.0 – and lowered the speed so I was walking at a moderate pace, focusing on walking heels first (it works more of your hamstring). While doing this I listened to some podcasts I’ve downloaded the last few weeks but haven’t had time to sit and listen to them, and now I’ve found the time.

Next thing you know – its been 40 mins of cardio and I could’ve gone for more! This helped to keep it interesting and kept me buring fat longer!  So, if you need a quick change in the gym – try changing up your routine or even changing pieces of equipment!

How was your St. Patrick’s day? Hope it was a good one!!!

5 Tips to Speed Up Your Metabolism

If you want to lose weight effectively and efficiently, you need to boost your metabolism.  Going to the gym regularly is important for weight loss, but spending hours on the treadmill is not going to help you reach your goals any time soon.  To increase your weight loss you must increase your metabolism, or the rate at which your body burns calories.  With a faster metabolism, your body will burn more calories and fat, leading to faster weight loss results.  There are many factors that affect the speed of your metabolism, some things that you cannot change (your age, sex, genetics) and others that you can change.  I have just five quick things you can do to increase your metabolism today.
1)    Steady State Cardio – Get rid of it! Steady State cardio is not an efficient way to burn fat. Who has hours to waste running on the treadmill, to only burn fat for an hour after you finish your workout?  If you want to do cardio, Interval Training will prove more effective to increase your metabolism.