Cardio 100's

So I realize it has literally been just forever since my last blog! I wanted to write up a quick workout for everybody just to show that I am still here. First I would like to say life has been crazy busy! First season came here in sunny Florida and I was crazy busy at work. Then for some reason we decided to sell our house and it actually SOLD!! We did not really expect it to sell so incredibly fast (and right in the middle of season). So the working and packing took up a lot of time, on top of looking for a new house. As of right now we are in limbo, living at my gracious cousins place while we wait on a short sale to pull through (fingers crossed!!!!). Phew I am tired just recapping it all. With all that was going on, I barely got in any workouts. I did what I could but sadly it was not enough to keep me as toned as I was. So these last 2 or 3 months I have been working EXTRA hard to get all my muscles back and lose the couple pounds I packed on. So this workout is in honor of blasting that fat! I have also come up with several great workouts but it will take awhile for me to find a home and record all of those. For now I will simply write this workout and if you have any questions feel free to ask!

Cardio 100's

25 Jumping Jacks

25 Squat Thrusts

25 Squat Jacks

25 Mountain Climbers

25 Squat Jumps

Repeat 4 times!!!!


100 High Knees at end

So this was NOT easy!!! Do it as fast as you can with good form. The squat thrusts are burpees without the pushup (squat down, put hands on floor, jump feet back into plank and jump back into squat and come up) these took the longest. The squat jacks look exactly like the jumping jacks only you hold a squat as you do them and keep hands on your hips or in front of you. With the mountain climbers and high knees the right AND left leg count as only ONE rep! So its right knee in, left knee in- ONE and so on. Do what you can and try really hard not to take any breaks!! Mine took a little less than 15 min and 30 seconds and I was sweating my butt off! Have fun and good luck!!

Fitness Tip: Make Your Own Medicine Ball at Home

Hi everyone!!!
So it has been awhile since my last post and I have a good reason! I caught a cold and was sick for a few days and had to rest my body which meant no exercise (which I honestly missed). So after I felt better I went back to work all stiff from my 3 days in bed and on the couch. I had a early morning client that day and I demonstrated an exercise for him, of course it was done correctly...I should have stopped there. However, I then decided to show him how NOT to do the exercise and ended up pulling a hip flexor! Man did I feel dumb- first my body was cold and stiff then I had bad form on purpose! As a trainer it is sometimes easier to show your client an improper form so they do not end up doing it and hurting themselves, problem is the trainer then puts themselves at risk. Ah the life of a trainer.
So pulling a hip flexor hurts like hell!! Yikes! So I have been trying to rest it as best I can, trouble is I still have to work, so the resting process has been a bit hindered. It feels like it is taking forever. I can not wait to get back to my workouts!! Exercise is part of my routine and my whole body misses it from my muscles to my sleeping patterns and mood (grrrr!). I will be glad to be back but I'm being careful. In the meantime I am training my arms and writing new routines that I can't wait to show you.

Also I have a little at home DIY project for you to try with some common household items. Medicine balls can range from 40-60 bucks (the one I have I got on sale for $39) so I thought one day of how I can make one on my own. All you need is a kids ball (99 cents at Walmart), a marinade injector (range from $4 and up) and some pvc cement glue (about $5-6). I had most of this stuff laying around already. The one I made I've had for almost a year now and it is holding up great, of course do not put all of your weight on it or slam it on the floor! I use it as an alternative dumbbell for abs, arms and just some added resistance, you may also hold it in between the knees gently to work your inner thighs durning squats or bridges. I also injected some water into a regular stability ball this same way.

Here is what you do...

1. Fill a quart size pitcher with water (One quart equals a little over 2 pounds)
2. Pull the water into your marinade injector and carefully put the needle into the air hole of the kids ball
3. Inject the water in by pushing down the handle

4. Repeat again and again until you reach your desired weight for the ball-it doesn't take as long as you think (I made mine 6 pounds and it just took a few minutes)
5. Dry the ball completely by the air hole and put a dab of the pvc glue, let dry an hour or two before you begin using it.

Piece of cake and you saved a bundle...Now workout! :)

Exercise: Absolutely No Equipment Intense Cardio Burn

Holy cow this routine was super duper intense!! However it went by super duper fast too. There is no excuse not to do this one, you don't need a stitch of equipment, just you wonderful you! Watch the sweat pour, the calories drop while you tone your legs, arms and abs.

First you will do each of the exercises below 25 reps once through, then repeat doing 20, then 15, then 10, then (my favorite) only 5. I was hating this routine during but after I was so glad I did it. It flowed nicely and was quick. Of course I took a few brief breathers and then finished in 22min and 27sec, but felt much quicker than that-which I love ;)
See video for demos and modifications, there is a lot of jumping with this one but I modified it for you if you have any knee or back issues so don't be scared ;)

So first set 25, next 20, next 15, 10 and 5...Ready set go, then be proud of yourself!!!

Jumping Jacks
Squat Jacks
Jump Squats
Plank In and Out Jumps
Pushup Pointer (or just pushups)
In and Out Crunches with Side Twists (note: one rep counts as a left, a middle AND a right- O yeah it burns)

Exercise:Five Times a Charm Workout (for Upper Body)

This workout was inspired by a good friend and great trainer :). The object is to do each exercise for 10 repetitions and repeat everything 5 times. The first time I did a workout in this form I got so sore!! Thanks a lot Erin ;-). It is always good to switch up your exercise routine to keep from idling on a plateau. If you do the same exact routine over and over again your body will adapt to it and you will stop seeing changes. Your body is an amazing adapter, you have to shock it every once in awhile with a change up. Change the weights you are using, the repetitions, or even the order of your exercises. Below are the exercises, see the video for instruction and modification. Always be safe and keep that core tight!!

1. 10 Spiderman Pushups
2. 10 Pull Ups or Body Rows
3. 10 Jack Knives with weight (no weight for beginners)
4. 10 Single Arm Tricep Pushups
5. 10 Bicep Curls
6. 10 Bicycle Crunch (do 10 on each side, see video for modifications)

Exercise: Let the Fat Drop

This routine is sure to get you sweating! Of course it is up to you how hard you work, make sure you push yourself. See video for descriptions ;)
Repeat three times as quick as you can with the best form!

Side lunge with circle kick 20 -Left
Slider mountain climbers 20 each leg
Side lunge with circle kick 20 -Right

Seated pullups 20
Tube upper cuts 20 alternating each
Body Rows 20

Seated torso twists 20 each

I finished this in 22min

Exercise: Get Luscious Legs

Get some smokin legs with this workout, it will tone and tighten every part of your lovely legs. See video for instructions and do as quickly as you can with good form and a nice tight core. Hope everyone is enjoying the New Year and making all your resolutions a reality! Keep up the good work!!!

20 Frog Squat Jumps
20 Plie Squats with weight
Repeat these three times total

15 Curtsey Cross and Kick each leg
Repeat this three times

20 Reverse Lunge Drop with weight each
20 Table Bridge Kick each
20 Side Plank Leg Raises each
20 Elevated Lunge into 15 Single Leg Sit Stands then switch legs

I finished this in 17min and 11sec

Exercise: Loose the Love Handles and Feel the Love

Hi Everybody!!! HAPY NEW YEAR!!
I hope you all had a great New Years and are looking forward to 2012. The thing I like best about New Year is its a clean start, a new beginning to welcome change and to better ourselves and our lives. I wish every single one of you the very best of luck and I know when someone puts their mind to something and really commits to it, they can achieve whatever! Make this be your year to achieve whatever your hearts desire!

We are starting this year with a workout that focuses on working those obliques (the sides of your waist) with bursts of cardio to ensure we loose that fat on top of the nice muscles under there. It totally kicked my butt!! The cardio parts in here almost killed me, I had to take several "pause button" breaks but I finished. This is an interval train and use your own interval timer or use one online. I use http://www.beach-fitness.com/tabata/. Set the rounds for 36 (or 22 if you dont have the time to do 36 minutes). You will do 55 seconds on and 5 seconds off. There are 12 exercises total and you will repeat them 3 times (2 times if you choose to do the 22 seconds, but try-whats another 12 minutes when you went this far!)
Always warm up first by running in place, jumping jacks or anything that will increase your body temp a few degrees safely. Always remember to hold your core very tight!! It is up to you how hard you hold those abs. If you hold them like there is a corset around them, you will have a great, safe and efficient workout for your core. Good luck people and feel the love ;-)

See video for instructions and modifications:
55 seconds each exercise...repeat, repeat, repeat!

Side Crunch (left side)
Lunge with Chop
Side Crunch (right side)
Lunge with Chop

Kneeling Side Lean (left side)
Side Burpees
Kneeling Side Lean (right side)
Side Burpees

Standing Oblique Lean (left side)
Pendulum
Side Oblique Lean (right side)
Pendulum

Best Wishes!!!

Exercise: Burn Off the Holidays Workout

Hi all! I hope everyone had an amazing Christmas! I defiantly did, I was lucky enough to spend half of the holiday in good ole Chi town and half in lovely Naples with two wonderful families. Santa was also good to me :-). I went a little overboard with all the carbs, man can those midwesterners eat bread!! So despite my plan of eating in moderation, I would have to admit I went a little crazy. But that is ok! It is another day, fresh start and the holidays are over and I am ready to kick my butt and yours!! This workout is serious!! It is packed with cardio busting moves to help you burn calories for the holiday season.  This is a time challenge, do it as fast as humanly possible and make sure your form is perfect!

100 High Knees
with chest out and core tight, bring one knee up to the chest, switch moving as quickly as you can, you may also jump rope instead if you have the space (I would demolish something in my little house)
15 Alternating Squat to Reverse Lunge & Twist (15 each leg)
start in a squat, hold hips low, abs tight and step back right leg into a lunge, with straight arms tap left    hand outside of left foot, then windmill arms and tap right hand inside of left foot, push back into squat   and switch. If this is difficult try not using the arms or just do alternating lunges.
25 Jack Squats
start in a squat with feet close together, staying low with the abs tight, jump out so the legs are wide, jump back in, STAY LOW! To ease this one just do regular jumping jacks
25 Body Rows or Pullups (or lat pull downs with an elastic tube)
Under a smith bar or dip station, keep body in a straight line with core tight and pull up squeezing your shoulder blades together as you open the chest. For more of a challenge do pullups. To make it easier secure an elastic band high, pull down the tube so that your elbows wing out and your shoulder blades squeeze together
100 High Knees
20 Squat Thrust to Side Plank Leg Lift
squat down and place hands on the floor, jump the legs back into plank with very tight abs, feet should be about hip width apart, lift the left arm up high as you twist the left hip up towards the ceiling, pause at the top and slowly lift the left leg up off the floor as high as you can-keep core super tight! Bring leg down and rotate to the right side and repeat. Then jump back up to a squat position and stand-repeat 20 times. To make this easier, avoid the jumps and step back and avoid the leg raise until you are ready. To make this challenging, add a pushup before each side plank.
25 Jack Squats
20 Knee In Butt Squeeze Pushup (10 on each leg)
start in a plank with core tight, as you descend down to the floor simultaneously bring your right knee in towards your right elbow, as you pushup bring the right leg back straight and lift up until you feel your butt squeeze but do not arch your back! To modify this you can do regular pushups or try them on your knees
100 High Knees
30 Chop Squats with Weight (15 on each side)
holding a dumbbell or medicine ball (or whatever you have that feels heavy enough for you) squat bringing the weight to your right foot, contract the abs as you stand up and rotate the ball over your left shoulder, keep weight moving in a diagonal line. Do 15 then switch sides. Make sure the weight is heavy enough for you to feel it. To make this easier you may obviously use a lighter weight or none at all (clasping the hands together)
25 Jack Squats

I did this workout in 17min and 23sec...good luck!!!

Info: Holiday Tips

So the Holidays are here along with parties, shopping, presents, family and food. This time of year is truly amazing. Everyone seems a little bit more cheerier, more gracious and more appreciative. It is a time where we come together and celebrate life with the people we love the most. It is also a time for a great deal of stress, unhealthy food and over eating. There is absolutely no reason we cant enjoy our favorite foods. That awesome casserole your aunt makes or those indulging cookies your mom has made every year since you can remember can still be savored. The key is MODERATION. And all that holiday stress of making sure you sent out your Christmas cards to your distant cousins and getting your husband the perfect gift can take its toll on our waist lines and health. The key to this is WORKOUTS. So one here we have both! Tips in moderating your foods so you don't overeat and great kick butt workouts. Some great tips are below and the workouts...well choose one and enjoy some stress busting!

1. Before every cocktail, beer or wine drink a glass of water. Of the 3, the best choice would be red wine, then light beer, then a light cocktail (and that does not mean eggnog and brandy or whatever they put in that stuff). You can even sub the second or third alcoholic beverage with some sparkling water with a lime, try drinking it in a wine glass to make it a little more special.

2. Do not hang out where the food is, mingle and chat with everyone. So what if you have to listen to your grandpa's story of how he built something with his bare hands and some scrap metal again. He will appreciate the attention and you will avoid eating all the 20 types of cookies your mom made.

3. Load up on veggies and go light on the unhealthy carbs and starches such as potatoes and bread. Be careful of veggie casseroles too, those are full of butters, creams and cheeses.

4. Move around after dinner. Help clear the table, do the dishes and straighten up. Try to even go for a quick walk if you are lucky enough to live in a place with decent weather (ah hem Floridians).

5. If you know you are a sucker for desserts, go light on your starches and carbs...and vice versa. I know this year my mom is making Yorkshire puddings (my fav!!) so I am going to try not to eat every cookie she made. Count on me doing some serious training too.

6. Avoid starving yourself all day until the big meal. People do this all the time!! They don't eat all day, then dinner hits and bam!! They eat 5000 calories on a sluggish starving metabolism. Eat light, clean (unprocessed fresh foods) healthy meals and snacks during the day. This will keep your metabolism on even kiel and you wont want to eat the whole pork roast and everything else on the table all by yourself.

7. Savor your food. Take your time and enjoy the food you are eating instead of shoveling it in (like a certain husband I know). Savor each and every bite, making the goodness last!

8. Enjoy your family and laugh. Remember the whole point of the holidays is to be with loved ones, although the food is good too, spending time with family and friends is the true meaning of holiday get togethers.

Merry Christmas and Happy Holidays EVERYONE!!!

Exercise: Holy Hips and Hammies!

This is a workout that focuses on all 3 of our gluteals (your tush and the sides of the tush) and hamstrings (backs of the thighs) and it kills!! I was sore for 2 days after. These exercises take focus however. You have to feel each repetition and really squeeze the proper muscles. This is not one you can just fly through and go through the motions. Honestly no workout should be like that. Exercise works best and gives us the best results when we actually focus and feel the muscles contracting. I put the exercises below, see the tutorial for further instructions. Have fun with those hips and hammies :-)

1) Skater Lunges   

    25 each side

2) Elevated Single Leg Bridge with Leg Lift  

    25 each (go straight into #3 before switching legs!)

3) Single Leg Bridge Pulses  

    25 each

4) Half Squat Hold with Lateral Leg Raises  

    20 each (do whole set on left, then right)

5) Gate Pose with Leg Raises 

    30 each

6) Single Leg Bridges with Legs Crossed Wide 

    25 each (go straight into #7 before switching legs!)

7) Single Leg Bridge Pulses 

    25 each

8) Half Squat Hold with Alternated Lateral Leg Raises 

    25 on each alternate sides

9) Side Plank with Straight Arm and Single Leg Raise 

    (bottom hip still)  25 each (go straight to #10 before switching legs!)

10) Side Plank with Forearm and Single Leg Raise 

    (bottom hip moves up and down) 25 each

Exercise: Tabata Intense Whole Body WORKout!

Hi again everyone!

Today I put together another Tabata workout (for more info on Tabata check out my post http://moveyourbodyathome.blogspot.com/2011/10/info-tabata-training.html). Every large muscle in your body will be used for this workout. 

There are 7 exercises you will do for 4 minutes a piece with a minute break in between, totaling 34 minutes. Use http://www.beach-fitness.com/tabata/ as a timer to help you keep track of your intervals. When you pull up this site there is a button in the top left corner that says "tabata this" click it. When it comes up you can put 7 in the total number of tabatas and the 8 rounds with 20 seconds on and 10 seconds off should already be set up. For the rest time I put in 60 seconds. Try to only take 1 minute breaks- tops, the goal of this workout is to really push yourself and keep your heart rate up. However if this is really tough for you just be safe and take as much time as needed to recover, you can press pause at the bottom of the screen. Always be smart! This routine may look simple but it is very challenging.

Here are the exercises, see the video below for the tutorial and instructions:

1) Medicine Ball Squats

2) Walking Pushups

3) Alternating Reverse Lunges

4) Body Row or Band Row

5) Jack Knives

6) Alternating Side Lunges

7) Leg Abduction Crunch

Here are my scores for the 8 rounds total with 60 second breaks in between 

1. Squats  105

2. Pushups  64

3. Lunges (with 2 20lb dumbbells) 68

4. Body Row 68...and these were so so tough!

5. Jack Knife (with 9lb medicine ball for 4 sets only) 64

6. Side Lunge (with one 20lb) 70

7. Crunch (supported neck 4 sets at the end, but kept legs straight) 105

PS, I was sore for 3 days! xo

Exercise: 12 Minutes- No Excuses

This was a short but intense killer! It is an interval train that lasts exactly 12 minutes. This is the time of year for me when I am slammed at work. I have very little time to workout myself. But no excuses, this routine did the trick and I felt like I at least got a little something in. I burned 171 calories, which is pretty good for such a small amount of time. So think, if you have the time and ended up doubling this you would have burned a hefty 342 (average 130 pound woman, if you weigh more than you will burn more). Not bad for 24 minutes! Although I was mentally and physically drained from work, I could always handle a measly 12 minutes (my showers are longer!).

For this workout you may use the site: http://www.beach-fitness.com/tabata/. Put in 3 rounds with 30 seconds on and 30 seconds off (although you will be "on" the whole time). Also make sure you check the box at the bottom that says "include last rest", it is down by the start button. So you will do 2 exercises back to back for 3 minutes-no rest. You have to do this 4 times, there are 8 exercises total. See below:

SET YOUR TIMER AND START
Mountain Climbers  30 seconds
Pushups 30 seconds
REPEAT 3 times/rounds

break if needed (no more than a minute)

RE START TIMER

Pull Ups  30 seconds

Jump Lunges 30 seconds

REPEAT 3 times/rounds

break if needed (no more than a minute)

RE START TIMER

Hip Flexion Kicks  30 seconds

Knee Ups 30 seconds

REPEAT 3 times/rounds

(see side bar for equipment)

break if needed (no more than a minute)

RE START TIMER

Jumping Side Lunges  30 seconds

Skaters 30 seconds

REPEAT 3 times/rounds

YAY you are done! But of course feel free to do again, dont let me stop ya!

Exercise: Perfect 10 Abs

This workout is a time challenge, you will complete what you can as fast as you can with good form and your goal is to beat me!! I would love it if you all beat me! If your abs aren't literally smoking after this workout I would love to train you personally. ;-) No equipment necessary except gumption!
Below are the 3 sets of exercises, there are 2 different exercises per set. Each set you will do 10 times!! So set 1 you will do 100 seconds of elbow plank total and 100 mountain climbers total. It is killer!! Take breaks if you need them (I had my fair share of them) to let those muscles cool off then start right back up where you left off. I added some modifications to a few of the exercises. Good luck and show off those six packs!

10 seconds elbow plank
10 mountain climbers
        10 times

10 double leg drops
10 crunch and reach
        10 times

10 side crunches left
10 side planks left
10 side crunches right
10 side planks right
       10 times
    (5 times each)

The toughest part for me were those leg drops-phew they killed me. I had to take a few breaks during that one but I didn't stop my stopwatch. If you need breaks or to modify please do so!! You can always try the workout again in a few days and see if you got stronger, but do NOT sacrifice your form or get hurt!! I finished this workout in 18:28 minutes.....BEAT ME!!

Exercise: Thanksgiving Fat Massacre

Hi everyone!
Hope everyone of you had a wonderful Thanksgiving and enjoyed the holidays with someone special. When I was younger I thought Thanksgiving was my favorite holiday because of the food, but now as I got older and wiser (I hope) I realize it wasn't about the food at all. It was about who I was with. Up until I was an adult I had many great memories with my mom, dad, sis, aunts, uncles and grandparents. We sat, ate, watched football and had some laughs and the occasional family drama. The food was always top notch! When I first moved to Florida I was lucky enough to spend it with my lovely aunt (who is a magical cook), uncle and goofball cousins. And then I met Scotty, who I am most thankful for of all this year. Not only did he welcome me but his family did too. So Thanksgiving now is a time where I cherish family, new and old, and give thanks to each and everyone of them...love you all!!

Ok enough mush now I want to kick your butt and burn off of that stuffing and three slices of pumpkin pie you ate!! I hope you enjoyed it, as you should ;-) now get to work!!

This workout is crazy tough and keeps you moving, it should take you 10-20min tops. Be safe and take breaks when you need them but be sure to push yourself and be your very best. Always keep your abs tight. This is a time challenge done in 4 parts. Complete the number of each part and try to beat my time (and if you do it again, beat your last time). Have fun and try to enjoy when you arent cursing me.

***********************************************

3 Single Leg Squat Hops into 3 Single Leg Pike Jumps
     try to stay on only one leg the whole time-do your best!!
     do 5 sets staying on left leg, then 5 sets staying on right
     then repeat all over again
     to challenge do a pushup after each pike jump (see video)

     to make it easier do it without the balance using both legs (see video)
     (I said pike press in the video by accident, there is no press for this one :))

10 Jack Squat Taps into 10 Jack Planks
     do this 10 times-making this 100 squats and 100 plank jumps-you can!
     to make it easier step instead of jumping (see video)
     to challenge add a pushup during your jack planks (see video)

20 Frog Squat Burpees
     to make it easier avoid the jumps (see video)

5 Angle Mountain Climbers into 5 Diamond Pushups
     repeat this 10 times- stay tough!!
     to make this tougher step both legs back during pushups (see video)
     to make this easier put one knee down (see video)

You can also see this video on http://www.youtube.com/ under brirauch. I started to put some on there   ;-)
Ok so my times, I have to say I was pretty impressed with myself I really pushed like crazy and it paid off. Try to beat me!!

-Single Leg Hop/Pike  4:25
-Jack Squats/Planks  5:30
-20 Frog Burpee  1:57
-Mountain Climb/Pushup  2:08

Recipe: Cilantro Lime Shrimp and Crab Fajitas

I made this dish one Sunday and was really easy!

Cilantro Lime Shrimp and Crab Fajitas


1lb cooked, peeled shrimp
1 cup cooked crab (if you cant afford the crab, shrimp is just fine by itself)
1 medium onion sliced
1 medium red or yellow sweet pepper
3T lime juice (more or less to taste)
1 handful chopped cilantro
1T olive oil
1T chopped garlic
1-3T chopped jalapenos (more or less to spiciness)
1T cumin
1T chili powder
salt and pepper
corn or low fat tortillas 


Heat oil in a skillet and add onions and peppers, cook until tender. Add rest of ingredients and cook until seafood is warm (about 3-5 min stirring constantly), try not to over heat or your shrimp will become rubbery.
Serve with avocado, lettuce and tomato on your favorite tortillas. Enjoy!!

Exercise: Core Control

I loved the pyramid routine I did the other day so much that I wanted to do another with a main focus on core. This one does not have a lot of legs involved, so if you like, afterwards do a 20 min run, elliptical, walk, bike ride, jump rope or whatever you choose to really burn up those calories-but make it intense!

This was the toughest abdominal routine I've ever made up to date. I actually had to modify my own workout at the end, which kinda stinks but ya gotta do what ya gotta do!! Important thing is I finished and I watched my form-modified or not. Exercise #4 and #5 going in reverse just about killed me!! That is where the modifying came in. So don't quit-modify!!

Ok so again this one you build on: do exercise 1-break, do exercise 1 again then add 2-break, do exercise 1, 2 then 3-break. Repeat this series until you get up to the 5th exercise. Then you take another quick break a go backwards: do exercise 5-break, do exercise 5 again then add 4-break, etc. Have fun people!! See video for modifications and instructions.

#1.  20 Knee Ins or Reverse Crunches (to get equipment see bar to the right and scroll through)
#2.  12 Dive Bomber Pushups
#3.  5 Pull Ups (or Pull Downs) and 10 Body Rows (or tube rows)(to get equipment see bar to the right and scroll through)
#4. 16 Iron Cross Crunches (8 on each side)
#5. 10 Rolling In and Out Crunches (5 on each side)

During round one (exercises in order 1-5) I finished in 20min and 39sec, burning 221 calories (average for a 130lb woman, if you weigh more you will burn more).

Round two (exercises 5-1 backwards) just about killed me! I finished in 21min and 22sec, burning 247 calories.

Total time 42min 1 sec and 468 calories burned!!

Exercise: Belly Fat Blaster with Stability Ball

Hi again! I seem to be on a roll with my belly lately, can you say guilty? :-) This is a routine to make up for all of the honeymoon food we ate. This is an interval train and focuses on cardio exercises and core strengthening. Have a BLAST!

Please see video for instruction and as always be safe and listen to your body (and quiet the part of your mind that says "I cant do this" because you CAN!!!)

Set your interval timer for 50 seconds on and 10 seconds off, 20 rounds. Use http://www.beach-fitness.com/tabata/ as an interval timer if you do not have one.

1. Squat Jumping Jacks

staying LOW in a half squat jump legs together and out resembling a jumping jack without the arms

2. Stability Ball Pike Ups (see side bar and scroll through for great  workout equipment)

roll out on the ball with your belly and form a plank with feet or shins on the ball, KEEP ABS TIGHT!! do NOT arch your back, contract your abs and lift the hips up as high as possible, squeeze core tight and slowly return back to plank, you may also come onto the elbows if wrists are weak

3. High Knees

fast as possible pull the knee up above your belly button, with abs tight and chest up, alternate quickly

4. Offset Ball Crunch

roll out on ball with lower back supported, step both feet a little to the right, do 3 crunches, come back to center and step both feet a little to the left, do 3 crunches and repeat till buzzer goes off

5. Mountain Climbers

in a plank, step the right toe in as far under the chest as you can, push into the floor with tight core and propel up bringing left toe in, alternate

6. Elbow Plank

right after mountain climbers come down onto your elbows and forearms and hold a still plank, pull your belly button away from the floor, do not stick your butt up or arch your back

7. 3 Jump Lunges and Hip Flexion with Twist

start in a lunge positon, power up through legs with abs tight and switch legs, repeat 3 times, pull the back knee up past belly button and twist over that leg, place that leg back and jump lunge 3 more times, the next knee in should be with the other leg, twist and go until buzzer stops you

8. Side Crunch Right

lay on your left side with left arm on floor and right arm behind head, roll onto the cushy part of your left butt, with knees bent pull both legs off floor as you lift the torso up squeezing the right waist line

9. Seated Bicycle

come into a seated position with hands behind head, knees bent, lift both feet from floor, pull the right knee into chest and twist the left elbow towards the knee, switch and alternate for 50 seconds

10. Side Crunch Left

repeat exercise 8 on your right side this time

DO IT ALL AGAIN and ATTACK that FAT!!

Here are my scores: betcha cant beat me!!! ;-)

squat jacks:  51, 50

pike ups:  25, 25

high knees: 125, 128

offset crunch: 5ea, 4ea

mountain: 95, 103

elbow plank: 1 two sec. rest, 2 two sec. rest

lunges: 11, 12

right crunch: 23, 21

seated bicycle: 55, 57

left crunch: 23, 20

Recipe: Versatile Veggie Frittata

The frittata, one of the easiest recipes ever. The nice thing about these babies is you can eat them for breakfast, lunch or dinner. You can even make ahead of time and reheat a slice for breakfast if you have to wake up at the crack of dawn like me (I like to get as much sleep in as possible so saving time is a good thing!). Another thing about this recipe is you can make it your very own easily. Add whatever your favorite veggies, meats and cheeses and have fun experimenting. I got this recipe and pics from http://www.skinnytaste.com/ (it is a blog I follow with awesome recipes). I added mushrooms, spinach and tomatoes to her version. 




Versatile Veggie Frittata





Servings: 4 servings • Time: 20 minutes • Points: 3 ww points

• 1/2 small white onion, thinly sliced rings
• 1 small red pepper, diced
• 1 cup zucchini, diced into matchsticks (I also used a handful of mushrooms, spinach and chopped de-seeded tomatoes)
• 3 eggs
• 5 large egg whites
• 1 tbsp fat free half and half (I used some soy milk instead)
• 1/4 cup parmesan cheese, grated
• 1 tbsp olive oil
• salt and fresh pepper (go light on the salt if you use parmesan, parmesan is on the salty side usually)

Preheat oven to 350°.
Over medium heat, heat oil in a large skillet (make sure you use an oven-safe pan, or just transfer in a baking dish right before putting in oven). Stir in onion and cook until slightly brown, about 10 minutes. Add peppers and cook 5 more minutes, then add zucchini.Season with salt and pepper and cook 3 more minutes stirring occasionally.

In a medium bowl whisk eggs, egg whites, parmesan, half and half, salt, and pepper.
Add eggs to the skillet making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 15 minutes, or until frittata is completely cooked. Serve warm, cut into 4 equal wedges.

Exercise: Lift Your Booty! Back to Reality Workout

We are back!!! I got married, went on a honeymoon, entertained visitors and tried to get back into the swing of things for over two weeks (phew!) so that is why I haven't been blogging new workouts for you. I also have a lil confession to make....I was a bum!! On our honeymoon we relaxed, ate, slept, ate, laid around and ate some more. With the wedding chaos and the relaxing honeymoon it was the longest I haven't worked out in years and years. It was an amazing and memorable two weeks, but I truly did miss my workouts.We did manage to workout on the last day we were there and I came close to puking! So now it is back to reality and here we go.....

This routine made my butt so sore, not to mention my thighs!! It was in the perfect spot too, right underneath the booty where we all want to get that nice lift. I hope you enjoy it. This is a time challenge and was intense as all get out!

I made this workout before I got married and vacationed, finishing in 30min 35seconds and only did one round burning 341calories (average 130lb woman, if you weigh more you will burn more). If you want to really kick your butt (pun intended) do it twice. The second time I did it, I did it with Scotty (who pushes me) when we came back and we finished in less than 25 minutes. I was super surprised I actually did better after that lazy honeymoon we had. However my single leg squats were half of what they were before-yikes those are tough!
Note: MB= medicine ball, if you dont have one you can just stack some books on the floor or a sturdy box, but you can also just use your imagination ;) or skip the ball and just use the floor.
I also want to apologize for being a little cut off, this blog site only allows me to use a small or mobile video so it gets a little chopped off at the end during bridges but you should still get the picture ;)

20 MB Jump Taps
squat down and tap your butt to the ball (or box, books, pillows etc) jump up and immediately land back down into a low squat, start again

15 Left Leg Front to Reverse Lunge
with weight (or no weight if you choose easier) on the right shoulder, step the right leg back and lower into a lunge, do not let the knee go past the toe, push off the left heel as you bring the right knee up to the chest, then step the right foot forward into a lunge, push off and again lift the knee back into the chest
15 Right Leg Front to Reverse Lunge

20 MB Jump Taps

20 Left Low Lunge
holding a weight in your left hand (or no weight to modify) lunge back with the right leg and lower until you bring the weight all the way to the floor, place it down staying low in your lunge, then immediately pick it back up, push off your left heel and stand feet together
20 Right Low Lunge

20 MB Jump Taps

20 Left Lunge and Rotate
step the right leg back and lunge holding a weight in both hands in front of your chest, once you are in a low lunge (left knee not past that toe!) twist to the left, push off the left heel and stand, repeat
20 Right Lunge and Rotate

20 MB Jump Taps

20 Left Side Lunge
with 2 hands hold a weight in front of your chest, step the left leg to the side and bend the knee, send your hips way back so all of your weight is in your left butt, do not let knee go past toe, right leg should stay straight, twist the weight slightly to the left, then forcefully push off with your left leg back to start
20 Alternating Side Jump Lunges (no weight) do the above but alternate sides and add a jump if you want the challenge-see video
20 Right Side Lunges
20 Alternating Side Jump Lunges

20 MB Jump Taps

20 Alternating Single Leg Squats
you may hold onto a chair with this one, squat as low as you can on one leg as you hold the other out in front of you, alternate

20 MB Jump Taps

20 MB Bridges Right
lay on your back (yay! lay down!) bend your right knee and place the MB (or box, book, etc) under your foot, keep the left leg straight, push into the ball with your right leg and lift the hips off the floor, at the same time raise your left leg straight up, lower and repeat
20 MB Bridges Left
(repeat these bridges again-20 right, 20 left)

20 MB Jump Taps

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