Fit Your Life

It is gorgeous outside, so I figured why not create a minimal-equipment workout that you are able to have fun with in your yard or in a park? Enjoy the fresh air and the vitamin D :) Warm-Up 10 + minutes of walking briskly, jogging/running, biking or anything else that raises your heart rate and gets your body warmed up Circuit For the main part of this workout, you will be completing strength exercises with cardio bursts in between sets - circuit style!  1) 15 reps - biceps curl to shoulder press (dumbbells required)   - start with weights by hips, with straight elbows. Bend elbows to bring weights to shoulders. Flip palms outwards and push weights above head to touch gently. Return in same motion.  30 seconds mountain climbers 2) 15 reps - weighted squats (dumbbells or barbell required)   - Rest weight on shoulders or hold down beside body - which ever feels best for you. Squat by bending knees and hips while pushing bum behind you. Your knees should never cross ...

If you have followed this blog for awhile, have read some of the older posts, or even just read my bio, you will probably realize that my belief is that fitness is a lifestyle. That being said, I do not believe that fitness is only about a healthy body, but also a healthy mind.   One of my favorite ways to clear my mind of negative thoughts and to refocus my intentions is by meditation/prayer/quiet reflection - whatever you want to call it!! I turn on some good music, sit on my yoga mat in front of a window, close my eyes, and let my thoughts guide me. I do not try to solve problems or make a "to do" list. I just sit and breathe.  My challenge for you this weekend is to take 5 minutes each day to sit, breathe, and reflect. This will only take 15 minutes out of your entire weekend - please try it and let me know how it goes.  Namaste If you are looking for some good music for your reflection time - please check out  http://www.jeffmorrisonline.com/en/...

The days are longer and maybe you are feeling more inclined to spend more time on yourself ... Here is an awesome full-body workout that pulls together some of my favorite "at home" exercises!  This should take just under one hour. Cardio Circuit [60 seconds/exercise]  1) Burpies 2) Jumping Jacks 3) Plank Jacks 4) Squat with Crunch Tabata [20 seconds hard + 10 seconds rest x 8 sets/exercise] 1) 1-legged mountain climbers (4 sets/side) 2) Push-ups 3) Pendulum lunges (4 sets/side) 4) Supine toe-touches At Home Boot Camp [6 exercises x 2 sets] 1) Jump squats (20) 2) Push-ups 3) 1-legged bridge up-downs (10/leg) 4) Triceps Dips (12) 5) Plank Rows (10/side) 6) Weighted crunches Core [3 exercises x 2 sets] 1) Superman plank (6/side) 2) Dead bug (10/side) 3) Supine oblique side reach (10/side) Stretch Enjoy!

FINALLY!!! Spring is here and it is time to prepare for the summer that is approaching! Along with that comes cute outfits and bikinis! Here is an awesome workout to add to your current routine, or to mix up your workout! The best part is, this workout is great for indoors AND outdoors! Grab your mat and a few pieces of equipment to get some fresh air at the same time :) Warm-Up 16 Standing Cross Crunch [opposite knee to opposite elbow while marching] 16 Squat with Cross Crunch [same as above, but squat, then stand up for elbow-to-knee] 8 Superman Push-Ups [4 on each side] 16 Standing Side Crunches [8/side - stretch arm into air and foot to floor, crunch side of body for elbow and outside of leg to touch] 16 Plank Jacks [in push-up position - jumping feet together and apart. Engage core.] 16 Tummy Tucks [high plank position. Draw one knee up alongside the body, turn head towards knee. Return knee to starting, switch sides] Part 1 - Pyramid Style! 10 Pus...

My thoughts are generally more positive and upbeat than what you are about to read. However, these questions have been racing through my mind lately and I wanted to share them. I do not believe there are definite answers to my questions, just some things to think about. T he word addiction usually brings with it thoughts of people who are out of control, and those who desire something so badly, even if it is harming their body. "Addiction" can be used to describe both psychological and physical needs, or at least what our body and/or mind think we need. What about addictions that are potentially beneficial to our body? You hear of people who say they are "addicted" to running, or hot yoga. These people who wake up early every morning to workout, stretch, exercise, and get their blood flowing and body moving. Are they addicted? How about those who cannot leave the house without bringing a bottle of water with them, because the very thought of having to go hours (o...

I have always taken for granted that I can fall asleep anywhere, no matter what. I can count on one hand night that I have spent tossing & turning with something on my mind. I need my sleep. I love my sleep.
 I also know that there are many people out there that do not have it this "easy". Falling asleep can become a stressor in their lives; which then probably only makes this problem worse. Last summer, one of my boot camp clients approached me with this question ... "I am having trouble falling asleep after our evening (7-815pm) workouts. Any advice?" This was my response ... "This is a individual situation, that many do struggle with. Some people have this problem when they workout later at night, as the adrenaline is "pumping" and makes it difficult for them to fall asleep. Other are the opposite, a good workout will make them "konk" right out in no time. The best thing to do is see when its best for you to...

Happy Wednesday!  With the warmer weather here and Spring just around the corner, I have decided to give myself a " salad-challenge "! My challenge is to make at least two new salads every week for my lunches! The first one I tried is this delicious and super easy couscous and cucumber salad. It was so delicious that I ate it all before remembering to take a photo for the blog post, so I had to search for a similar looking image online. This is not quite the same, but close.  Photo taken from homemade-recipes.blogspot.com/2008_12_01_archive.html The Recipe: 1 cup of boiling water 1 cup of plain couscous 1 tbsp extra virgin olive oil 1/2 - 3/4 chopped English cucumber 1/2 grated zucchini (with peel) 2-3 chopped sundried tomatoes (this does add sodium - optional) 2 chopped green onions 1 tbsp fresh chopped mint Chili Dressing: 1/4 cup extra virgin olive oil 1-2 tbsp balsamic vinegar 1 tsp agave syrup (or 2 tsp liquid honey) 1 tsp chili powder salt ...