Squat your way to a fabulous booty!

Hello all! I hope you have been keeping up with your Summer Launch Challenges.  If you haven't started, it's not to late. Pick your first 2 challenge options and get started.  I promise it'll make you feel better, motivated and hopefully become a new habit and way of life. :)

If you read my last blog, you know that what we eat is the biggest part of our fitness and body physique.  It makes such a huge difference in how our body responds to working out and allowing it to function at it's best, but along with that needs to be a healthy amount of activity and exercise as well.  I know it's a lot easier said than done, but taking that first step is one of the most important you will take.  Try to start off maybe 30 mins a day for three days a week then work yourself up to 5 days a week.  Over time you will notice such difference in your energy, attitude, well being and over all outlook, it will be much easier to increase your work out time.  Not to mention the amount of endorphins you produce during your workouts will have you smiling in no time. 

To help you get started, I found a really cool and simple squat challenge you can do anytime and anywhere. This will help get you off the couch, on those feet and one more step closer to that fabulous perky booty we all dream about having.  :o)

Thanks to PopSugar Fitness here is a 4 week squat challenge that will not only work your glutes but your legs as well!  In just one short month you'll be up to 200 squats a day.  Don't let that number intimidate or scare you away.  You have to start somewhere and this challenge definitely takes the time to build you up to multiple reps with rest days in between. 

**Remember when doing your squats; have on loose clothes and stable sneakers.  I know it's tempting to just get it done while barefoot in your living room,  ha, but stability and the right posture is key to not hurting yourself.  Always stand with feet at least shoulder width apart and don't let your knees pass over your toes.  That puts to much pressure on your knees and can do damage over time.  If you seem to be having a hard time avoiding that, make sure you are keeping your back as straight as possible and pushing your bottom out behind you as if you were about to sit down in a chair. 

If you'd like a printable version of this workout to hang on your fridge or carry with you, you can find it here on the PopSugar website!
http://www.popsugar.com/fitness/Printable-Squat-Challenge-31141646

Enjoy!!

Easy At Home Workout Circuit

In my last couple post I told my friends and readers that I would be posting some exercises you could easily do at home.  I know not all of us have access to a gym, a class or even a rec center.  Not to mention it can be very intimidating walking into a gym, especially if you are just starting your fitness journey and are not real sure about where to begin.  The lack of a personal trainer guiding you, the overwhelming sight of multiple machines and the eyes of everyone who looks like they were born in a gym scoping you out can be, well...less than welcoming.   Have no fear, there are so many ways you can train at home with little to no equipment and still get that cardio and strength training necessary for success.  Allow yourself at least 30 mins to get that heart rate up for an extended amount of time and you are off to a great start.  If you are just starting to incorporate a fitness regimen into you lifestyle, set yourself some realistic and attainable goals. You don't want to get discouraged before you can even get started.  Start off with 2 or 3 days a week at 30 mins each session and gradually work up to 5+ days a week at 1hr each session.  Skies the limit!

Now before I post this workout, let me preface it with this...I am not a picture taker! Ha.  It wasn't the most comfortable thing for me to take pics of myself in work out positions at 5 1/2 months pregnant, but I did it for you! :) So if I can come out of my comfort zone, I'm hoping you will too and try this workout circuit.  Perhaps next time I can take some more professional pics or maybe even find pics of others doing specific exercises, but to get started we'll just have to roll with my homemade photo session in my dining room.  Alright friends, here we go!

These exercises will focus on legs, arms and core.  Perform each exercise for at least 1 min.  It doesn't matter how slow you have to go, the goal is to not give up and keep it going for the entire minute.  You are welcome to allow yourself a 15-20 second break between each set and drink some water, but if you can keep it going, do it! This will emphasize more of a HIIT affect on your workout.  Now I used 12lb weights, but you should choose a weight that is appropriate for you or start off with none at all. Remember, the goal is to build up your strength as you go and soon you will be upping your weight.  Make sure you find your own pace that works for you. Some will start off much slower with less weight and some of you will want to go heavier weights and at a much faster pace.  The goal is to give it your all, whatever level that may be.

1 minute per exercise. Once all 5 sets are complete, repeat circuit:

SET 1
Dead Lifts-
Starts with weight in front of you, arms relaxed.  Lower them down to your ankles with slightly bent knees and a straight back. Keep weights as close to your legs as possible then raise back up to standing position.  This is great for legs and glutes.

 Squats with weights-
Start with feet about shoulder width apart and weights next to side for balance or held end to end in front of chest.  Slowly squat until your thighs are parallel to floor or as low as you can.   Remember not to let your knees go past your toes, that puts to much pressure on your knees. 
*tip: pretend to be sitting back in a chair then return to standing

 Russian Twist with weights-
Sit in a V-shape on floor with weight in hand and feet off the ground.  For a more moderate start, just keep heels on the floor.  Now twist weight from side to side.

SET 2
Hammer Curls-
Stand with feet shoulder width apart and start with weights by your side. Raise weights simultaneously to your shoulders, palms facing towards body, then back down to sides.

Jumping Jacks (30 secs or continue to 1 min for extra cardio)-
Try an updated version of this classic.  When you jump and land, make sure heels touch the ground with toes pointed out and knees slightly bent .  This will add extra work on the thighs.

Jump Rope (30 secs or continue to 1 min for extra cardio. No rope necessary)-

Full body stretch to crunch
Start out lying on your back with arms and legs extended. Hold them up off the floor a bring body into a crunch position. Shoulders should be off the floor and knees bent up to chest with arms now on outside of legs pointing in opposite direction. Return to full stretch position never resting head or feet on the floor. This will work those core ab muscles.

Set 3
Tricep Curl in Plie Squat-
Stand with toes slightly turned out and lower yourself into a plie squat.  For a more moderate start, just stand with feet shoulder width apart. For more advanced, drop your plié squat as low as you can. Hold weight behind head with elbows pointing straight up.  Do your best to keep your upper arms still and in place next to your ears. Only the upper arm and hands should move. Lift weight into a full arm extension then back down again.

                            

Leg Pulse with weight-
Start on your knees and elbows.  Place a weight in the crevice behind your knee.  Lift foot up towards the ceiling until leg is parallel with floor.  Hold there and pulse for 30 seconds then switch legs.

Extended Leg Sit Up with Toe Touch-
Lie on back with legs on floor and feet at least shoulder width apart.  Do a full sit up and touch right hand to left toe, then switch left hand to right toe. Lie back down and repeat.

Set 4
Bicep Curls-
Stand feet shoulder width apart and weight down by your side. Keep elbows next to your side and raise weights up to shoulders, palms always facing up. Repeat

                          

Forward Lunge with weight-
With weights by your side, pretend to be taking a large step forward and stop.  Keep your back straight up and down and lower bottom towards the ground.  Again, remember to not let your knee pass over the front of toes.  If need be, take a wider step and drop back knee lower to ground. 
Repeat on other leg.

Pointing Dog-
Get on all fours on the floor. Extending your right arm forward and your left leg straight behind you, hold for 15 seconds. Try your best to keep both arm and leg parallel to the floor. This will work your balance and core.  Repeat on other side.

Set 5
Shoulder Raise-
Start with feet shoulder width apart and weights in front of you.  Lift arms up keeping them extended in front of you. Raise to shoulder height and hold for 1-2 seconds then return to start.  Sometimes you may have to use a lower weight on shoulder exercise vs your biceps. That's okay, the key is to keep going!

                       

Burpees-
Yes, everyone's favorite! Squat down to floor and jump legs into a full extension behind you with palms on floor and arms fully extended.  Jump legs back into a squat position and then jump straight up into the air with arms extended above you.
For a more moderate approach, step each leg back into extension behind you one at a time and then step back into squat and stand up.
For a more advanced approach, hold weights in hand and do a push up once on ground with legs fully extended behind you, then continue to hold weights in hand when jumping.

                       

Reverse Crunch-
Lie on back with legs straight up into the air.  You can place hands on floor, palms down, under the bottom of your back for more support.  Lift legs straight up into air until hips come off the ground and slowly return to floor.

                        

*Repeat entire circuit 2 or 3 times for a 30-45 min workout.  Always remember to stretch your body after a workout and take long slow breaths.  Drink plenty of water before, during and after workout.  It's important to stay hydrated. 


**Please note:  if you are pregnant, please consult your physician for approval before performing any of the above exercises. 



5 4 3 2 1...Summer Prep Challenge!

Yes, can you believe it, summer is a short 12 weeks away?!  Although I am soo ready for this crazy winter weather to quickly fade my mind has only gone as far as spring.  It's my favorite time of year when I get to plant new flowers, work in my herb garden, afternoons outside with my daughter and fun in the sun.  However summer is right on it's tail and you know what that means..yup, that fun in the spring sun quickly becomes bathing suit time at the pool and sundresses!
So, I received a challenge in my HIIT class today called the 5 4 3 2 1 Summer Launch Party.  It's a really cool way to challenge yourself in preparation for those upcoming summer weeks and is definitely a list of achievable goals if you put your mind to it.  I want to invite all of you to join me and make a difference in your daily choices and create a healthy lifestyle for ourselves. So let's gear up for summer, get your self discipline in check and take the challenge!

Step 1 - pick 2 options from the list below
Step 2 - stay committed and complete both options each day for 5 days out of your week.
              (that gives you 2 days off)
Step 3 - keep track of your progress each day

*TIP- you can keep the same 2 options for the entire duration of the 12 week challenge or you can switch it up and choose 2 new ones each week, it's totally up to you.  If you need to work on a specific area more than others, than focus on it for 3 or 4 weeks until you feel comfortable moving onto something else.  The goal is to stay committed and complete the challenge whatever it may be.

Challenge Options:

• Exercise at least 30 mins a day (check blog as i'll be posting some 30 min exercises you can do right at home in your own living room!)
• Drink 1/2 your body weight in oz of water per day
• Get at least 7 hours of sleep each night
• No fried food or fast food
• No soda
• East at least 3-5 servings of fruit and veggies per day
• Start your day with a healthy breakfast
• Set aside some personal time for spiritual/soul care/relaxation each day
• Eliminate sugar from your diet
• Eliminate gluten from your diet
• Eliminate soy from your diet
• Eat something healthy that you have never tried before (search Pinterest or this blog, there are tons of options!)
• Make up your own challenge option! 

There you have it! Let's all keep each other motivated and accountable.  Find a friend, call your mom or sister and ask them to join you.  This is a good way to help keep you going.  Feel free to comment below and let us know what challenges you have chosen or any cool healthy recipes you might want to share with us.  
5..4..3..2..1 Goooo Team!! :o)