Info: Last "I'm Single" Post!!

HI everybody!!!

I wanted to make a quick post letting you know that I love you all but I will be taking a bit of a break for the next week and a half...Im getting married!! Ahhhhhh! So tomorrow I will marry my best friend, the most wonderful man in the world. I couldn't be more excited, I think I may burst between now and then.
Afterwards we will be on vacation in beautiful Jamaica for a week.

When I come back I already have a few really great and challenging workouts for you so don't fret. The one I did on Tuesday I am still sore from actually. So continue working out using past workouts or versions of your own and keep moving that body!! :-)

Everybody cross your fingers for good weather Saturday afternoon! Lotsa Love and xoxoxo's

Briana

Recipe: Fall Pumpkin Dessert Dip

This is a great little dessert for fall, it is low in calories and has healthy pumpkin in it, not to mention being delicious! Watch your portion sizes ;-). If you want to get fancy you can carve a small pumpkin as a festive bowl....or just use your own cute bowl. I made this last year for Thanksgiving and everyone seemed to enjoy it. You can serve it with Apples, Ginger Snaps or some low calorie Graham Crackers.

Fall Pumpkin Dessert Dip

Ingredients

• 1 (8 ounce) package cream cheese, softened
• 2 cups confectioners' sugar
• 1 (15 ounce) can solid pack pumpkin
• 1 tablespoon ground cinnamon
• 1 tablespoon pumpkin pie spice
• 1 teaspoon frozen orange juice concentrate

Directions

1. In a medium bowl, blend cream cheese and confectioners' sugar until smooth. Gradually mix in the pumpkin. Stir in the cinnamon, pumpkin pie spice, and orange juice until smooth and well blended. Chill until serving.

Nutritional Information 

Amount Per Serving  Calories: 61 | Total Fat: 2.5g | Cholesterol: 8mg

Exercise: Killer Stress and Fat Buster! "Ouch my shoulders!"

Ok people, it is crunch time for me...Im getting married!!! Ahhhh! By next Saturday I will be a wife, so forgive me if I am not able to pump out a bunch of workouts between now and then. Today I thought I would really get you guys with a killer one (and burn off some of my own stress)! This workout is for women AND men!! If you men think it looks too easy-try it I dare you!! If it was cake for you, you can feel free to comment and I will personally write a new insane workout just for you. It is a time challenge and see if you can beat my scores (down below the video). Keep your form, modify when you tire out and take breaks-be smart like I know you all are :-).

I saw this format online the other day and gave it a try. I loved it and put my own exercises to it. It's a type of pyramid building, where you layer sets on top of sets. For instance, first we start with exercise 1, then you finish and repeat 1 then add exercise 2, then you finish this and do exercise 1, exercise 2 then exercise 3, so each time you add another exercise you have to start all over again. So we will layer 5 exercises from 1 to 5 for your first set, then you switch it and go backwards and go 5 to 1 the same format for set 2. Essentially you will do six sets of each exercise by the very end. Confused yet? Watch the video from my little home gym room and it will be a little clearer ;-).

1) 2 Walking Lunges Forward, 4 Jumps Back (10 reps)
STAY LOW THE WHOLE TIME IF YOU CAN!!! but to modify, avoid the jumps and step back and squat and come up when needed...want more of a challenge? add weights....STAY LOW

2) 3 Walking Pushups, 10 Mountain Climbers (10 reps)
these are brutally tough if you stay on hands and toes the whole time (I needed breaks!!) to modify come down to the knees or reduce the pushups to 2 or even 1, if it is still difficult avoid the "walking" over....but if you still want more work? do a jumping pushup for you tough guys instead but still get the step overs to get those obliques

3) Body or Band Rows (15 reps)
the modification here is the band row, if you are super strong do pullups (or you can throw in a set or two to build up strength in between body rows) (to get equipment see to the right and scroll through)

4)  Reverse Lunge with Kick, Jump Lunge Switch (10 reps each leg)
to make it easier avoid the jumps and just switch legs by stepping back, again to challenge it up grab some weights

5) Star Crunches or Regular Crunches (30 reps)
the easier one here is obviously the regular crunches, if you want a challenge do the star crunch and hold a dumbbell in your hands as you crunch up to make the abs mad at you, if your neck tires just hold your head with one or both hands (these are burners when you do set 2)

My scores: Holy crap that was hard!!! Those pushups pretty much killed me-seriously they were God awful but I kept my form and took breaks. I did the first set (numbers 1 to 5) in 32min and 16 sec. I was totally wrong about finishing in 15-20 like I said in the video-sheesh! I burned 378 calories (average 130lb woman-more if you weigh more). So for those of you who do not have the time, this first set only was a great little workout. But you tough guys keep going!! The second set (numbers 5 back up to 1) I finished in 22min and 22sec, this set was slightly easier because there were only 2 sets of those God awful pushups, and 227 calories burned.

So total time 54min and 38sec with 605 calories total.

PS please dont hate me after this workout, love ya guys!! xoxo

Exercise: Burpee Bonanza

So Burpees are wonderful exercises to build strength, stamina and improve your cardiovascular system. Your heart will be pumpin' with these guys! It uses all of your major muscle groups. There are two ways you can do this workout. First option: Interval train, you will do 10 different types of burpees for 50 seconds each with 10 seconds rest. You will do 20 rounds, that means you will do each burpee set twice. If this workout doesn't get you sweating I have no idea what will!! However if you are really a bad ass you can try option two: Time challenge, you will do each burpee set 10 each and then repeat, again doing each burpee set twice (meaning 200 bodacious burpees total) as fast as you can with good form. This is a workout that is not for beginners or if your body doesn't feel 100% ready to go. Be cautious and smart!
Use http://www.beach-fitness.com/tabata/ as your timer for the interval option.
Below are the burpees, please see the video for a full explanation, I wrote a small description after each one. Each one is different but is derived from a typical burpee.
A typical burpee is as follows: start standing tall, abs tight, squat low to the floor and place hands flat on floor under shoulders, with tight abs jump or step back into a plank, do one pushup either on your toes or coming down to the knees, jump or step the legs back in, stand up and add a jump if you like.


Froggie Burpee
after a typical burpee, stay low and do a frog hop forward and one back

Single Leg Burpee, alternating
do a typical burpee only on one leg, alternate each leg, do a hop after each one

Scorpion Burpee, alternating
again do a typical burpee on one leg, as you are in the plank rotate the elevated leg over your body then under the body, no pushup (unless you want!), come back up and jump

Pull Up Burpee
after your typical burpee, jump up and do one pull up (to get equipment see to the right and scroll through)

Side Burpee with Knee Tuck, alternating
instead of jumping back, jump to the side, do one pushup then pull the top knee in towards your chest, place it back, jump up and alternate sides

Side Plank Burpee
do a typical burpee, in a plank position, lift the right arm up and rotate the body into a side plank, come back to center and switch sides, no pushup for this one...unless you are just a killer ;), then come up and jump

Reptile Twist Burpee
do a typical burpee and in your plank pull the left knee into the left outside elbow, then switch legs, no pushup again if you choose, when you come up do a 180 jump facing the back wall and start again

Hindu Burpee
do a burpee but jump back into a pike position with the butt up in the air (downward dog or upside down V), lower into plank abs in, start to bend the elbows in towards your rib cage and lower the body until the chest almost touches the floor, do a back extension, come back into plank and jump forward, jump up

Plank Row Burpee
you may do this one with dumbbells if you like (keep them on the ground in front of you or you may hold them), do your typical burpee, in a plank do one row with the right arm then the left, no jump up with this one if you are holding weights

Knee In Crunch Burpee
after a typical burpee come up either holding onto a dip station or pull up bars, pull both knees into your chest and squeeze your abs tight

I am so sorry if my head is cut off in these videos, someday I will get a real camera ;-)

Interval train: My scores are as follows, I burned 235 calories (average 130lb woman) in 20 min
Froggie 7.5, 7.5
Single Leg 8, 7
Scorpion 7, 6
Pull Up 6, 5
Side with tuck 8, 7
Side Plank 6, 6
Reptile Twist 6, 6
Hindu 5, 5
Plank Row 6, 5
Knee In 7, 6

Time Challenge: I did this challenge a few days later. My time for the first round was 20min 15sec (a lot longer than I thought) I took a break after that because I thought I might die, then I came back and finished the second set at 21min 13sec. Total calories burned (average 130lb woman) 493! Phew! Take breaks with this one, it was mean!!!

Recipe: Healthy Edamame Hummus

I stole this recipe from a recent baby shower I went to. It was delicious! They spread the hummus on the plate and placed a salad on top with grilled shrimp and chicken, asparagus and hearts of palm. You didn't even need a stitch of salad dressing. I was too shy to ask the recipe so I experimented on my own. I have to say it was pretty close!
Food Facts: Edamame is a great source of fiber (a half cup is 4 grams), it is also high in vitamins B, C, E (very few foods have vitamin E), K, folate, a half cup is 11 grams of protein, it is an anti inflammatory, and is high in antioxidants. Hummus has healthy omega 3's, iron, vitamin B6, rich in fiber and protein and has been seen to help reduce cholesterol and cancers. Eat that!


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Healthy Edamame Hummus

1 pound bag frozen shelled edamame- not in the pods
(I saved about a cup to put with my veggies)
2-3 T olive oil
Garlic powder to taste
Cumin to taste
Salt and pepper to taste
Juice of one lemon
try any other spices/herbs that you like

Puree in a food processor or blender

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So I used this as a bed for some arugala, sauteed shrimp and seared scallops with hearts of palm and edamame beans with a little miso sauce, but you can use whatever you like-be creative! It is a super filling and super healthy dinner, enjoy! (the little dish at the top is mashed cinnamon sweet potatoes, just in case Scotty was still hungry)

This is the Miso Sauce we buy

Exercise: All Over the Tabata Place

This workout is an all over body routine timed by a classic tabata interval. A tabata training interval is 20 seconds on, 10 seconds off, 8 times in a row with no rest. These are super challenging and super effective. I plan on posting a few articles I have found on the benefits of tabata training, so stay tuned!
Use the site: http://www.beach-fitness.com/tabata/ to time your intervals, it should already be set up for you with 8 rounds, 20 second on and 10 seconds off. I highly recommend writing down your scores in each of the 10 second breaks, this is a great motivating tool. After the 8 rounds you will take a break. This does not mean a super long, squeeze in a tv show, break. Try only a minute to grab some water, wipe your forehead and catch your breath. This workout is 28 minutes long not including breaks. If you do not have time, just pick 3 or 4 of the exercises (each set of exercises are 4 minutes each).
NOTE: this workout is NOT for beginners!
If you are a beginner and do want to try this type of training, try picking one to two of the exercises and start there. Exercise at your own risk and be safe!!

1. Hip Hop Squat
this one is fun, you can also bust it out at a club :), come into a low squat, abs tight, explode up to a standing position and simultaneously stagger the legs. To modify you can do jump squats or just regular squats getting as low as you can and doing your best!

2. Pull ups or Pull downs
any type of pull up will do, you can even alternate your pull ups from overhand to underhand, if these are too hard do a lat pull down with a band (hang an elastic band high and pull the band towards you squeezing your shoulder blades and bending the elbows out to the sides) or you can even do a body row (hang from under a sturdy bar, abs tight, body in a straight line and pull the body up squeezing your shoulder blades) or band row (in a seating position, put a band under your feet so its tight, pull the band towards you, pulling elbows past your rib cage and squeezing the shoulder blades). Your pick!! (to get equipment see to the right and scroll through)

3. In and Out Crunches
on your back, keep the lower back flat to the floor and the navel pulled into the spine, lift the legs up (still being able to maintain a flat back-the lower the legs go the harder it is) and place hands behind your head, pull the head and shoulders up and you pull the knees in towards you, squeeze the lower and upper abs and return to start. To make it harder do not go all the way down to the floor. To make this easier or modify in the middle of the set, do a regular crunch and keep the feet down.

4. Stationary Crocodile Crawl
on hands and toes in a plank position, hold the navel in towards the spine, keep your feet still and start walking your hands to the left 3 hand steps, then return to center, now walk the hands to the right for 3, repeat until time runs out (to record your score, each hand step counts as 1 rep). To modify hold a plank. You may do this on your hands or come down to the elbows if your shoulders are not (yet) strong enough.

5. Reverse Lunge Kick Right
step the left leg back and lower the body to the floor by bending both knees, the left knee should almost touch the floor if possible (if this is too hard you may bend as much as you can) the right knee bends but do not bend knee past your right toes, come back into standing a kick the left leg up in the air as high as you can as you squeeze your right glutes intensely for balance, you may also try to kick the right fingertips. Owie! If these are too hard, try to just pull the left knee up...still hard? Avoid the kicks and knee ins and just step back to start with the left leg.

6. Reverse Lunge Kick Left
same as above switching legs

7. Three Angle Pushups
start in a narrow pushup position with the pointer and thumbs touching to make a triangle, do one pushup, walk the hands out underneath each shoulder, do another pushup, walk the hands out one more step until hands are wider than shoulder, do another pushup (each single pushup counts as 1 rep). If these are too difficult try them on the knees...still crazy tough? Keep hands under shoulders and maintain regular pushups on the knees.

*Excuse alert! Now my form I thought looked a little wobbly cause I just finished this one :), but here is the video:

Here are my scores (I am so sorry I forgot to wear my heart monitor, but I will post my calories next time!)
Hip Hop Squats: 11, 12, 11, 11, 11, 10, 10, 11
Pull Ups: 6, 5, 4.5, 4, .5 and 7 body rows, (the rest are body rows) 8, 9, 8
In and Outs: 8, 9, 9, 9, 9, 9, 9, 9
Crocodile Walks: 14, 14, 12, 12, 13, 13, 12, 13
Right Lunge: 9, 9, 9, 9, 9, 8, 9, 9
Left Lunge: 10, 9, 9, 9, 9, 9, 9, 9
3 Angle Pushup: 7, 6, 6, 6, 6, 7, 6, 6

Info: Tabata Training

History of Tabata

This method of conditioning was invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. The team was looking at different exercise protocols and their effect on the energy production systems of athletes with the aim of finding ways to increase both anaerobic and aerobic conditioning. They tested a number of very intense protocols but found that the one called 1E1 tested both systems, this is the 20 seconds on and 10 seconds off method we see today.

Benefits of Tabata Training

The benefits of this training protocol include: 

-Increased fat loss

-Increased Metabolic Rate= increased potential for fat loss

-Increased Conditioning and Stamina

-Time Saving and Super Efficient 

-Increased Ability to perform high intensity exercise

-Increased muscle toughness due to the exercise intensity involved

-A sense of super accomplishment!!!

Helpful Tips

- Stick strictly to the 10 second rest period - No Longer! 
- Have a clock plainly visible, or use a tabata timer (available online). 
- During the rest period, stay put, and suck in oxygen! 
- Have someone on hand to count reps and spot for you. 
- It's 4 minutes, it's not forever - although it will feel like it at the time! 
- Doing more than 8 tabata intervals? You aint working hard enough! 
- This training is incredibly demanding, and as such should be treated with respect and performed INFREQUENTLY.

WARNING!
If performed correctly, tabata intervals are one of THE most intense training methods you could hope to experience.
With this in mind it is important to understand that tabata interval training should be used sparingly, once per week being the ABSOLUTE MAXIMUM with it lending itself more to once every two to three weeks.
It is safe to stay at this stage that this type of program is definitely NOT for beginners and should only be attempted once a reasonable degree of fitness has been established.

from: http://www.total-fitness-personal-trainer.com/Tabata-Training.html

Info: Beautiful Benefits of Exercise Inside and Out

Beyond Aesthetics 

I wanted to post a blog on how important exercise is. Like I have said before, exercising regularly has literally changed my life. I constantly had headaches, neck aches, sleep problems, mood swings, caught colds and flus all the time, my skin was broken out, my self esteem was low, it was hard for me to stay focused, I tired easily, walking upstairs winded me, felt lazy all the time, my muscles were weak and soft, I had more stomach problems etc. After I began to place a routine in my life focusing on strength and cardio, slowly (and some quickly) all of these issues went away. Sure I still get headaches every now and then, and I get sick once a year, but overall my life is dramatically different and I am loving it. 

The reason I started this blog is to help people incorporate exercise into their lives and change their mental and physical health forever. So when you think about exercise go beyond the idea that it will make you look better and find that deep part of your body that is craving physical activity on all kinds of internal and external levels.

Here is a list I found on http://www.busywomensfitness.com that sums up some of the beautiful benefits exercise can bring to your life:

• Exercise Benefit #1...Increased energy: The right combination of exercise and nutrition creates an hormonal environment conducive to fat loss, increased muscle strength and increased energy. When your body is working at peak efficiency, your energy levels soar!
  Everyday things become much easier to do.
  
• Exercise Benefit #2...Increased Self-Esteem: Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desireable changes.
  
• Exercise Benefit #3...Increase Mental Focus: Did you know that the latest research shows that exercise helps keep the brain sharp well into old age? Anything that involves mental acuity (focus and concentration) is improved. You also stand a much better chance of avoiding such diseases as Alzheimer's and senility.
  
• Exercise Benefit #4...Decreased Risk of a Heart Attack: By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack.
  
• Exercise Benefit #5...Decreased Risk of Osteoporosis: Regular exercise, especially weight-bearing exercise, reduces the risk of osteoporosis, and can even reverse it buy building bone tissue!
  
• Exercise Benefit #6...Reduce the Risk of Breast Cancer by up to 60%Estradiol and progesterone, two ovarian hormones linked to breast cancer tumor production are lowered in the body by exercise.
  A womans body is most susceptible to these hormones during the time between ovulation and menstruation. Habitual exercise can actually delay ovulation until later in the menstrual cycle. This reduces the time she must fight these hormones.
  Fat has long been known to be a catalyst in the production of estrogen (estradiol). Regular exercise burns body fat and thus decreases the rate of estrogen production.
  So there you have it!... A two pronged, cancer preventing exercise benefit!
  
• Exercise Benefit #7...Increased Strength and Stamina: Every physical thing you do becomes easier which is immensely useful in everyday life.
  
• Exercise Benefit #8...Reduced Depression: The production of Endorphins (Feel good hormones) is increased through exercise. Nothing improves mood and suppresses depression better than those endorphins.
  
• Exercise Benefit #9...Decreased Stress Levels: The worries and stresses of everyday living (commuting, work demands, conflicts etc.) can stick with you long after the work day is done. Exercise right after work is the perfect natural therapy that can change your mood. You'll sleep better too!
  
• Exercise Benefit #10...Well actually, here are another 50 benefits...
  • Improved digestion.
  • Enhances quality of sleep.
  • Adds a sparkle and radiance to complexion.
  • Improves body shape.
  • Tones and firms muscles.
  • Provides more muscular definition.
  • Enables weight loss and keeps it off, which makes it easier to qualify for affordable health insurance.
  • Makes you limber.
  • Improves endurance.
  • Burns extra calories.
  • Improves circulation and helps reduce blood pressure.
  • Increases lean muscle tissue in the body.
  • Improves appetite for healthy foods.
  • Alleviates menstrual cramps.
  • Alters and improves muscle chemistry.
  • Increases metabolic rate.
  • Enhances coordination and balance.
  • Improves posture.
  • Eases and possibly eliminates back problems and pain.
  • Makes the body use calories more efficiently.
  • Lowers resting heart rate.
  • Increases muscle size through an increase in muscle fibers.
  • Improves body composition.
  • Increases body density.
  • Decreases fat tissue more easily.
  • Makes body more agile.
  • Is the greatest body tune-up.
  • Reduces joint discomfort.
  • Improves athletic performance.
  • Enriches sexuality.
  • May add a few years to life.
  • Increases your range of motion.
  • Enhances immune system.
  • Improves glycogen storage.
  • Enables the body to utilize energy more efficiently.
  • Increases enzymes in the body which burn fat.
  • Increases the number and size of mitochondria in muscle cells.
  • Increases concentration of myoglobin (carries oxygen in muscles) in skeletal muscles.
  • Enhances oxygen transport throughout the body.
  • Improves liver functioning.
  • Increases speed of muscle contraction and reaction time.
  • Enhances feedback through the nervous system.
  • Strengthens the heart.
  • Improves blood flow.
  • Helps to alleviate varicose veins.
  • Increases maximum cardiac output.
  • Increases contractility of the heart's ventricles.
  • Increases the weight and size of the heart.
  • Improves contractile function of the whole heart.
  • Makes calcium transport in the heart and body more efficient.

Exercise: Beautiful Legs Challenge

Hi All!!
Say hello to beautiful legs with this workout! This workout is a time challenge that will focus on building lean strong muscles in those lovely legs you all have, as well as bursts of cardio to help burn calories. Use modifications if needed but do not short change yourself, this workout is for YOU and only YOU! Not meaning to sound like a hair dye commercial: YOU'RE WORTH IT ;o).
There are only 5 different exercises in this routine with a lot of high knees to really get your sweat pouring. You may use a weight as an added option for a challenge but it is not needed, you also need a chair or bench of some kind.

I finished this workout in about 27 minutes, however I did not do it in the order I put on here. I was sort of all over the place so it may not be perfect. See video for the tutorial.

25 Side Plank Side Leg Raise- Right
50 High Knees- fast!
25 Side Plank Side Leg Raise- Left
100 High Knees- fast!

5 Single Leg Squats- Right
5 Single Leg Squats- Left
50 High Knees- fast!
REPEAT 5 squats each leg
100 High Knees- slow....just kidding-FAST!!

25 Side Lunge Left Leg Elevated
50 High Knees
25 Side Lunge Right Leg Elevated
100 High Knees

25 Front Lunge, Back Right Leg Elevated
50 High Knees
25 Front Lunge, Back Left Leg Elevated
100 High Knees

REPEAT EVERYTHING and try to smile ;o)

Ok so I did this workout again in the order above this time and got it all in twice in 29min and 47 seconds. I was soaked, and my high knees weren't so "high" at the end but I did my very best and my legs were like mush. I burned 313 calories (this is an average for a 130 pound woman, if you weigh more you will burn more). Good luck and show off those lovely legs before it gets cold :)

Exercise: Per Request; "Easy" Does It Routine

Ok don't let the title fool you, this workout can be very challenging! This one is for all of you who have been saying they would like "easier" routines. I was up in the air about naming this routine, but my goal is to help introduce people to how beneficial exercise can be, and if it means me making an "easier" style workout (although anyone can at least try the other workouts) so be it. Almost every exercise that I do on this blog can be modified, I honestly believe that all of these routines can be done by almost anyone without significant injuries. I know there are some exercises that look intimidating, but you will be surprised at what your body can do. Be brave and trust your body, give it a try!! However, I came up with this set of exercises for beginners hoping that they will encourage people to try the "harder" routines with the modifications. As for those of you who need a challenge I have included options for you too.

NOTE: workouts should be tough!!! If exercise was easy, everyone would be in shape and healthier! Training stronger muscles and leaning out is work!! Please keep this in mind during your workouts and remember to push yourselves!!!

Pointer Crunch 10 to 20 each side
on hands and knees with abs very tight, extend the left leg back (squeezing the glute) and the right arm forward, with all of your core tight, including your butt, bring the right elbow and left knee underneath you, keep the back very straight, the goal of this one is to work your lower back and abs. Depending on your strength do 10 to 20 reps each side. For a challenge do this in a plank!

Quad Extension 10 to 20 reps
in a pike postion with hands and toes on the floor, butt up (like an upside down V) keep your abs super tight again, slowly bend your knees until they almost tap the floor, then straighten the legs squeezing your thighs. This one strengthens the legs, shoulders and core. If you need a challenge try this with one leg only, the other held up in the air.

Pull Downs 15 to 20 reps
with an elastic tube across the top hinge of a door (or anything high) you can either stand or kneel, with abs very tight, pull the tube in towards you as you spread your elbows out and squeeze you shoulder blades together, pause for 2 seconds and feel your back muscles contract. Make sure the resistance is challenging!! You should be getting a burn at least in the arms after 10 reps. To challenge this....pull ups kids!! (to get equipment see to the right and scroll through)

Tap and Stand 20 to 30 reps
with a chair behind you, abs very tight and arms straight up alongside your ears, send your hips back and BARELY tap your butt to the chair (do not let the knees go past the toes, and keep your chest up), return to standing squeezing the butt. If you cannot tap, you may actually sit in the chair, then stand. To challenge, just as you come up to stand power up into a jump or try doing it with one leg.

Pushups 10 to 20 reps
on your hands and knees with the body in a straight line from your head to the knees, abs tight, hands shoulder width apart, lower the body down as close to the floor as you can, push back up by using your triceps, chest and shoulders. You can also do this on against a counter; keep your body in a straight line and lean towards the counter, then push. To challenge do in a full plank position. Remember to always go as low as you can without feeling any pain or pinching in the shoulders

Jumping Jack 25 reps right into Mountain Climbers 25 reps  (3 sets in a row!!)
ok this is your cardio portion, you gotta do it people!! do 25 jumping jacks, if jumping is too hard for you just do one side at a time (seen in video), then come into a plank position, with tight abs pull the left knee under you and tap the left toes on the floor (this is one rep), then switch. To challenge you can do this quickly adding a jump. You have 3 sets in a row of these...that means 75 jumping jacks and 75 mountain climbers total

Bicycle Crunch 20 to 50 each leg
on your back, hands behind the head and feet up with knees over hips, pull the navel down to the floor and keep the hips planted down as you pull the left knee in towards the right elbow, both shoulder blades should be off the floor, then switch. If this is too hard just leave the feet on the floor (seen in video). To challenge: the lower and the straighter you extend out the legs the harder it is.

Do EVERYTHING one more time ;)
Please excuse that the video is broken up into two sets, this blog site will only allow about 7 minutes tops so far :)

Exercise: Worth the Sweat

Hi everyone!!
I am sorry this workout was overdue. I honestly have been a little stuck lately with my creativity. I still have been working out, but doing the same routines that I already have on here and trying to beat my old times. It is nice going back and seeing that you've improved!! So today I really let myself have it with this one! I needed a lot of breaks but I really pushed myself, and dare I say I even enjoyed some of the exercises. Hope you will too! Have fun, be safe and push yourself, once you get started its never as bad as you think!

This is an interval challenge, this time you will do a 90 second interval of exercise followed by 10 seconds of rest. You will be amazed at how much of a difference just a mere 40 seconds adds to your sets! Use the interval timer at http://www.beach-fitness.com/tabata/. I did this in 45 minutes. It was 27 rounds with 90 seconds on and 10 seconds off. Be sure to check the box that says "include the last rest" (thanks KT :)). However if you do not have time, you can just do 15 min with only 9 rounds (that would be doing only 1 set of each exercise)  or 30 min with 18 rounds (doing 2 sets of each exercise). You choose in accordance with your busy day :).

Explosive Squats: start in a squat holding your knees, jump up and out in a wide jumping jack and land softly back into a squat. To modify avoid the jump.

Medicine Ball Pushup and Pike Jump: start in a plank, hands on ball (or on floor in a diamond shape if you don't have a ball) and step your feet wide, jump both feet in squeezing your abs so you form an upside down V, jump back into plank and do one pushup, the chest should come as low as you can and keep those abs very VERY tight. To modify you do not have to do a full pushup, just go as low as you can muster, you will build strength and do better next time!! Also you can avoid the jumps with this as well.

Single Leg Squat LEFT: put right foot on medicine ball (or any ball or chair, or on the floor lightly) with a straight leg, with the left leg, bend the knee and send the hips back and as low as you can into a low squat, if you want a challenge you can keep a dumbbell on the shoulder of the leg you are working. To modify just do a smaller range of motion, do the best you can. You may also stand tall and step to the left and squat, step back and repeat same leg (see video)

Single Leg Squat RIGHT: you guessed it...like the above with opposite leg. You dont wanna be crooked  now do ya!

In and Out with Side Crunch: start on back with legs up and knees slightly bent (legs stay up the whole time), arms over head, contract your abs and pull your chest up and knees in, come back to start without letting your head and shoulders all the way down, put the right hand behind your head and left arm alongside the left side of your body on the floor, roll onto your left butt cheek, lift your torso up and pull the knees in, doing a waist "crunch" roll back into start and repeat alternating sides (see video). To modify keep your feet on the floor, do one regular crunch, then sway the knees to the right and crunch, then center, crunch, then left....repeat (in video as well)

Surrender Lunge: stay in a squat position, step the left leg back until the knee is on the floor (you may need a pillow for this one) take the left toes off the floor and push up with only the right leg, squat and switch. To modify do not set the knee all the way down.

2 Reptile Pushups and 5 Reptile Planks: in a plank position, come down towards the floor, pulling your right knee out towards your right elbow as you look at the knee, push up and place the leg back simultaneously, then switch, after these 2 pushups stay in a plank and just move the legs without the pushup 5 times total. If this is too tough, shorten your range of motion or omit the pushup entirely.

Hanging Knee Raises: on a dip station lift your body up and keep shoulders away from ears, contract your lower abs and pull knees into chest, slowly lower. If you do dont have a dip station you can hang from a pull up bar. If this is too much for your arms (it is tough!) lay on the floor and just pull the knees into your chest doing a lower crunch. (to get equipment see to the right and scroll through)

10 Body Rows, 2 Pull Ups: hanging under a dip station or bar pull your body up in one straight line, abs tight until your shoulders blades squeeze together. (If you do not have a dip station you can sit and use your elastic band around your feet or under a couch and pull the band in towards you squeezing your shoulder blades).  After 10 rows, do 2 pull ups! If they are tough you can add a jump or step up from a chair...(no pull up bar either? Get one! Just kidding-although you should get one they are great!) hang your tube from the top of a door hinge and do pull downs instead. (to get equipment see to the right and scroll through)

I had to break the video down in two parts, so there may be a little bit of an overlap...amateurish camera woman, remember ;0)

And here is your part 2 :)

With breaks included, I burned about 625 calories!! It was tough, but it was fun and definitely worth the sweat!!

Recipe: Erin's Dark Chocolate Espresso Bars

Hi All!! First I want to apologize to everyone about not blogging as much, my excuse....Im getting married YAY!! Things have been a little hectic and stressful but I have a recipe here for you today and plan on putting a new routine on tomorrow or Tuesday.

This recipe is from the lovely Erin, thanks girl! I tried them and they are so delicious! Enjoy!

DARK CHOCOLATE ESPRESSO GRANOLA BARS

1     cup    rolled oats

1/2  cup    whole grain flour (I used oat flour)

2  scoops vanilla protein powder

1 Tbsp.     honey

2 oz         dark chocolate covered espresso beans (I just used dark

                        chocoalte chips/couldn't find the espresso beans)

1/3 cup    canola oil (I used applesauce to cut out the fat)

1/4 cup    unsweetened applesauce

1/4 tsp.    salt

1/4 tsp     baking soda

1/4 tsp     cinnamon

1/2 tsp     vanilla extract

(I also added a sprinkle of dark chocolate cocoa powder which I would guess to be about a 1/4 or 1/3 cup)  And I just did a handful of the dark choc. chips.

Preheat oven to 325 degree

Place all ingredients in a large bowl. Mix well.

Spread mixture evenlyin a 9X9 inch baking dish.  Bake 25-30 minutes. Let cool and slice into 8 bars.

*TIP*  COVER BOTTOM OF PAN WITH PARCHMENT PAPER; THEY'RE HARD TO GET OUT BECAUSE THEY STICK TO THE PAN.