Mmwu

Monday Morning Wake Up: Arms and Abs.

Arms on the left.  Repeat as needed.  I would suggest 3-4 times through.

Abs on the right.  Repeat as needed.  I would suggest 3-4 times through.

Lots of mountain climbers and plank jacks....... but a little bit of cardio and extra ab work never hurt anybody.  Happy Monday!  Enjoy.

Metabolic Finishers

FINISHERS!!!!!  Here we go.

What are METABOLIC FINISHERS?!?  The best way to kick your own butt in 5-10 minutes ( THAT'S IT ) at the END of your lift.  In that short of time, you CAN add a burst that will leave you sweaty, gasping for air and burning calories long after your workout is done.

WHAT ELSE ARE THEY GOOD FOR?  F.A.T.  L.O.S.S.  w/o hours of cardio added to your routine.  Finishers after weights a couple times a week, PLUS 1 or 2 days of cardio or HIIT ( like my 20 minute bike sprints; see previous post) may just be your game changer.

Hamstrings

We hit the front of our legs Tuesday and now we will focus on the back of our legs....HAMSTRINGS!

More 'drop sets' see my QUAD focused post if you aren't sure what Drop Sets are.  What muscle should we focus on next?!?  

quad focused workout.

Heeeeeey you guuuuuuys!!!! How does a QUAD FOCUSED workout today sound?!?  And then, we can hit a HAMSTRING FOCUSED workout on Thursday?!?  I think that sounds like a great plan.

So here you go..... Quads.  

But let's talk about 'Drop Sets'  drop sets on the leg extension machine is done with no particular rep set in mind.  Just start out heavier than normal and do as many reps as you can.  When you feel like flames are literally going to start coming out your legs, stop, lighten the weight one notch, and do it again.  You are only stopping long enough to adjust the weight and then get right back to work.  Work your way all the way down the stack doing as many reps as you can stand at each weight.    Down to the 10 pound weight.  You will be like, " this is ridiculous that ten lbs is hurting this bad!"  

ENJOY........ #fithappens #dropsets #killer

MMWU

Monday Morning Wake Up:

5 - 10 - 15 .........yep, Burpees!  But 5 at a time is better than 6 at a time!  The lunge reps of 10 are 10 on each leg.  How many rounds is up to you.  I suggest at least 3. ENJOY!!!

Quick Fix

I see these 21 days or 30 days of this or that and I think to myself, "if only it were that easy!"  Whatever the 21/30 day gig might be can MAYBE be used as a tool to help you reach point B but it is definitely not the answer to your problem.

So many of these things are out there.  Don't believe it! Don't get down on yourself for not looking like a fitness model in 21 days.  If a change is something you want, be prepared to dig deep For. As. Long. As. It. Takes.

Quick Fixes WILL take you further away from your goals in the long run. So get off the "quick fix train" or you'll keep getting what you've been getting Temporary results that FADE leaving you worse off than they found you! #fithappens

Cardio Tip

I know some people despise cardio.  I actually have NEVER been a cardio hater and I believe this little tip of advice is why….

I change something every time I do cardio.  If that means machines, intensity, time, mileage etc., I am huge on Interval training… or HIIT style training.  Go HARD for 30 seconds to a minute then allow time for your heart to recover.  You can do that on anything in the gym.  Just add speed, incline, resistance etc.  Even if you're an outdoor runner.  Time yourself to pick up the pace for 'X' amount of minutes then allow some recovery time.

Doing this I am never bored.  It's always new, fun and challenging in a new way.  That's why I am that crazy girl who says, 'I LOVE CARDIO'.

Make this small change and it alone will boost your metabolism back into gear. 

MMWU

Good Morning To You All.

Monday Morning Wake Up.  When I plan these MMWU workouts I try to have some sort of pattern so they are easy to remember.

This one has 50 reps of a cardio boosting exercise.  Followed up by a 30 second plank to let your heart rate come back down.  Then you get to work with 25 reps of an exercise to work your muscles.  And another 30 second plank to let your heart rate come back down.  Repeat.

So there you go, - 50 - 30 -25 -30 and repeat.  Do this for as many rounds as needed.  Shoot for 3x through.  Hold that final plank for an extra minute to make this workout give you 10 minutes worth of planking.  #fithappens #mondaymorning #mondaymotivation 

how many reps?

There is no "perfect" rep range.  Progress can happen with multiple workouts/phases.  It all depends on your goals.

Every rep range serves a purpose.  So don't always be stuck on 8-10, 12-15 or 5x5, or one specific rep range you feel is "perfect."  No matter how perfect you think it is, give it a rest from time to time.  Whether its perfect because it gives you endurance, muscle gains or strength….it's good to break away every now and then.

How about trying higher reps after a long stretch ( weeks ) of low/heavy reps.  OR- dropping reps and really trying to challenge yourself in that 5-8 rep range with heavier stuff if you've been hitting the high reps.

You never know if you never venture out from that "perfect" routine.  Maybe after a long phase of high reps/circuits going  BEASTMODE ( lol, pick up some HEAVY stuff ) could be exactly what you need to kick that stalled progress back in gear.

Add Variation to your routine more often!  #fithappens

workout wednesday

WOOT WOOT…… HUMP DAY!  So let's call it Workout Wednesday.

The exercises in RED are there to give you a little cardio burst.  The exercises in BLUE are there for you to slow it on down and focus on some muscles. #HIIT style training.

Repeat the list at least THREE TIMES!

Just something about 150 walking lunges sounds good on a Wednesday! You'll be back on your feet in time for the weekend, LOL! 

Monday Morning Wake Up: MMWU

MONDAY MORNING WAKE UP:  well shoot, it's been a while since we have done a MMWU.

This is the '10-20-30' Circuit Workout.  Do each circuit 3x.  You really can do this anywhere.  Body weight or add some weights.  It's all there for what your body needs.  I have videos of all the exercises  ( hashtag> FITHAPPENSWORKOUTS )   Happy to tag you. 

Happy Monday. 

PROGRESS…. you're not there!

PROGRESS:  even if sometimes you feel your progress has gone backwards.  Like myself for example, (my Vitamix has dust on it, if that tells you anything).  But I'm still going.  Blessed to be where I am in LIFE.

LIFE happens.  When it's your turn you just have to take it as it comes.  Life has been happening over here on my end all year.  On top of it, I am at the tail end of remodeling and adding on to a home, #sostressful Can't wait to be cooking me some protein pancakes in my beautiful new kitchen.  So soon!!!!  and my fridge is AMAZING….. can't wait to use it and get me back on track.

Anyway, thanks for sticking by me. Hang with me.  You'll be glad you did.  I'm coming for ya!  I'm thinking a new 4 week challenge sounds good?!? Keeping FIT through the Holidays.  Did I just say h.o.l.i.d.ay.s. ? Goodness it's all coming.  

Anyway, back to your Sunday. 

Legs and Glutes with DBs

Legs and Glutes: 

Dumbell Workout

Do the 2 exercises back to back with little to no rest ( that's called a "superset" ).  Then rest a minute.  Then repeat it 1 more time.  Move on to the next superset.

When you're done and if you have time, hop on a treadmill.  Hit 10%+ on the incline and walk it out for 10 mins. NO holding on.  Adds a little more fire to the buns....... . #fithappens

Single Leg Focused Day

Well I'm standing….. kidding, it's really not that bad.  But definitely feeling it.  Doing exercises on the machines one leg at a time, in between single leg stuff using free weights is a good time!  So here ya go:

Single Leg Lying Hamstring Curl

DB Step Ups

Single Leg Leg Press

DB Lateral Lunges

Single Leg Leg Extensions

DB Single Leg Stiff Dead Lifts

3 Rounds.  Reps are by 15….. EACH LEG.  I started at 15 reps but took it down to 10-12 when it got tough.

Yes you will have to lighten up the weight on the machines because you're only using one leg at a time.  Good Luck!!!

FULL BODY SHRED

GOOD MORNING AUGUST!!!  Let's kick off this month with a FULL BODY SHRED.

5 minute warm up of your choice.  Treadmill, elliptical, bike, stairs, etc.

Each circuit starts off with a 1 minute jump rope.  If you don't have a jump rope do something to get your heart rate up for 1 minute.  Each circuit is done 3x.  Then move on to the next circuit.  ENJOY!! #fithappens #mondaymotivation

Summer DInner…. SALMON

Last nights fishing trip up Strawberry for tonights dinner.  Eating outside with the irrigation on the lawn.  Might as well since Summer is going by so fast.

Kokanee Salmon

Mac and Cheese from Costco

Corn on the Cob made in a croc pot

Tomatoes

Leg Day and now we are here

Leg Day done and now we are here.  

Breakfast outside:

2 whole eggs

2 egg whites

2 turkey sausages

Protein Kodiak Cakes topped with Trader Joes Cookie Butter Spread and sugar free syrup

Omega-3 Fatty Acids

Omega-3 FATTY ACIDS:  there are 2 types of these.  EPA and DHA.  EPA is good for anti-inflammatory benefits.  DHA helps improve brain function.  Together they also work to reduce triglyceride levels and balance hormones.

I love getting these benefits from fish like Salmon.  So here I am, catching myself some dinner.  I can bounce back faster and recover quicker keeping muscle soreness to a minimum.....doing it the all natural way.

So HOW MUCH:  you can get about 1,000mg from 2 to 3.5 oz of wild salmon.  For supplements, up to 3,000mg a day is considered safe by the FDA.  Don't love fish?  Get your Omega 3s from avocado, flaxseed, chia seed, egg yolks and nuts!   #nowyouknow 

My 2nd Favorite Place

Straight from my favorite place to my 2nd favorite place…. Yogurtland.  If YL is opened on a holiday I always go!  Today in Utah it's Pioneer Day.  Thanks for ending my holiday weekend like it should and because it fit the macros, LOL!

Sweaty Saturday Flaming Gorge Style

No other place I would rather spend a #SWEATYSATURDAY at.  Flaming Gorge is the BEST!  Especially with great friends. 

Don't be mad

Either fix it or don't be mad.  You either bust your butt in the gym and your diet is not too fabulous or your diet is on point and your workouts just go through the motions...... #DONTBEMAD at the less than average results!!  

#imnotevenmad 

AUBERGINE

@aubergineandcompany hosted my dinner tonight with this ever so delicious DREAM SALAD…..you'll never regret this choice.  It's quite dreamy!  What's in it:

Romaine

Spinach

Chicken

Red Onions

Apples

Walnuts

Parmesan Cheese

Basil

Grape Tomatoes

Red & Green Peppers

with a Cilantro Jalapeño Dressing

and, I LOVE sweet potato everything, so I threw in some Baked Sweet Potato Bites….cause #eatcarbs and #EATBETTERFEELDIFFERENT Thank You @aubergineandcompany I'll be back! #fithappens

Sweaty Saturday

SWEATY SATURDAY: Circuit Training 

.25 mile Run ( go a little faster each round ).

On the sled pushes, push the sled as you do a walking lunge.  On the way back, stay rear facing and get low, keeping  your quads isolated while pulling the sled back to the start!  

These BURN! 

We used 3- 45lb. Plates on the sled 

( maybe I'm due for a video  ).

Shopping is my Cardio

Just finished up a Running Seminar at the Trolley Square OTF in SLC..... Which I can't wait to share and teach the members in my classes at @oremotf all that I learned.  Reserve your spot for Monday and Wednesday mornings 5:00/6:15/7:30/8:45.  

Trader Joes and Lululemon happen to be next door to @otfsaltlakecity so why not?! #shoppingismycardio 

4th of July, CHECK!

4:15 alarm, check.

Gym by 5:00, check.

Out of gym by 6:00, check.

I did the workout I posted last night.  

And don't we all have that one workout shirt that makes an appearance once a year for a special occasion?!

Happy 4th y'all.

Happy 4th of July Workout, to YOU!

Hope you're having a fabulous Sunday and enjoying your weekend of festivities so far.

Tomorrow is the 4th and even though it's a holiday I always try to break a sweat first thing in the AM before all the fun begins.  Your day will be even more enjoyable with Endorphins flowing through your body.  It's also a nice reminder as you enjoy treats ( as you should.... ) that you got in a good workout earlier that day.

SO HERE IT IS:

Treadmill SPRINTS.  Incline 3%. 30 seconds on 30 seconds off.  5 sprints total

THEN hit the weight floor doing each exercise for 15 reps

THEN, repeat all of the above.  Sprints and Weights

Do as many rounds as you have the time for.  

My friends and I did 5 rounds in one hour. 

Welcome July

Started off July with a 'Take it to the TRACK' workout with these girls.  A good way to start of the 4th of July Festivities.   

Go get Sweaty!

Mind over Matter

Sorry this blog and my IG have been slow going.  My life took a hit at the beginning of this year.  But I'm on the Up and Up each day.  Looking forward to a 'Take it to the TRACK' workout tomorrow and I have a fun 4th of July ( Monday ) workout to post for you on Sunday.  The squad and I tested it out today and we approve.

GHOST 9s

Brooks released a new GHOST!!  We are up to Ghost 9s now….. of course I had to have a pair and as expected my feet are happy.  Waiting for the mailman to deliver the other color!

The Track is all warmed up

We just got the track all warmed up for you for upcoming 'Take it to the TRACK' workouts…… I love these workouts so much!

Premier Protein

I love these for post workout fuel when I'm in a hurry- OR, when I'm over dishes and washing my blender.  Just give it a shake, twist the top off and go.  Costco and Sams Club carry these in bulk.  Pretty tasty too!

What can a workout do?

It's AMAZING what a workout can do for you!  When I woke up to hit the gym this morning I thought to myself, "I can't wait to get back home and get back in bed!"  Now that my workout is done I feel the exact opposite.  

Thought I'd throw in some planks while I wait for my girl to get done with dance….. then I think I'll go mow the lawn. 

ENDORPHINS are REAL!

Denny's for Breakfast

It might be a little greasy but even at good ol' Denny's you can make healthier choices.  Loaded Veggie Omelette substitute Egg Whites.  Comes with fresh spinach, mushrooms, sautéed zucchini and squash, diced tomatoes and swiss cheese.

Flex Friday In Idaho Falls

Took a stroll for my workout this morning past Idaho Falls and the Temple…. and felt a little #flexfriday post was necessary.  I'm off to watch my nephew "Cheddar" play some ball!

Kokanee Salmon

Oh baby, It's that time of Summer I LOVE!

My dad went and caught our dinner at Strawberry Reservoir.  This is my fave, Kokanee Salmon.

watermelon

Monday Morning Wake Up:

Cardio

Legs

Biceps

Shoulders

and push ups are GREAT for all areas of your upper body.

Depending on how much time you have..... this can be done a few times!  ENJOY! 

FREE Donuts!!

You better believe I don't miss out on 95% of my life just to weigh 5% less!  Post workout protein shake with a side of donut for National Donut Day.

So much for that

Well shoot that good2go bar was supposed to last until at least 2:00….. then I'm scrolling along IG at the pool to find another IG'er going to town on theirs.  Mine didn't last 3 seconds after that!  

The best protein bar ever.

MEmoRiaL DaY

If you have been following this IG for a few years then you know that I like to post a workout up on a Holiday.  I always like to start my holiday Festivities off with a good sweat sesh.

ROUND 1:

1 mile run

20 reps for each exercise in the circuit

ONE time only.

ROUND 2:

.5 mile run

15 reps for each exercise in the circuit

THEN, repeat. 2 TOTAL rounds.

ROUND 3:

.25 mile run

10 reps for each exercise in the circuit

THEN, repeat.  4 TOTAL rounds.

When finished you'll have 3 miles completed and a good day on the weight floor.  Push yourself on the runs.  If you choose to walk the running part, just go 1/2 the distance and add some incline to it.  HAPPY MEMORIAL DAY! 

Magleby's Fresh

I'm still besides myself about our Sweat Saturday.  I was not planning to work that hard.  But it's amazing what a workout partner can do for ya.   

I refueled myself with an egg white omelet from Magelby's Fresh and I couldn't do the potatoes because I literally had no energy to eat them…. haha but always energy for bacon.

the Orange Signature 1x1

Just finished up the '1x1' at Orangetheory Fitness Thanks to Trainer JP for such a SPLATalicious class.

I was looking for my name up on the board and it wasn't there… Funny Funny @princess.jenn_fitlyfe

#bettersorethansorry

Monday Morning Wake Up w/ Glutes

Monday Morning Wake Up:

THREE exercises.  That's it!  And I PROMISE you some sore Glutes.

It's always a good idea to go with a lower body day following a weekend.  Use all that extra energy and challenge yourself with some heavy weights.

Donkey Kicks are 15 on EACH side.  And Walking Lunges are 50 on EACH leg.  

ENJOY!  

Another Day Older

……it's not Gold.  It's not things.  It's our HEALTH that is the real Wealth.

Tomorrow we will be another day older, yet we'll still be young enough!  Do your future self a favor and lets get healthy.  One day at a time.  

#TBT take it to the TRACK

#throwbackthursday to all this loveliness .

It's almost time to 'take it to the TRACK' one day a week.  It will be just the change I need! Lean Legs for Summer.  Look up the hashtag #FITHAPPENSWORKOUTS on Instagram  These workouts are so effective and a blast!  Come sweat with us!

PUSH PLAY HERE