PITA PIT

Oh Pita Pit, I HEART you.  

I forget about this little corner of heaven down in Provo!  It's so delicious to not go there every week!

MMWU

MMWU:

3 circuits that you do each for 7 minutes.  Just be near a clock or set a timer and do as many rounds as you can in 7 minutes.  This is supposed to be HIGH INTENSITY!  Little to no rest while you're in a circuit.  You will rest as long as needed when the 7 minutes is up.  Then move on to next circuit.

ENJOY!  Let's end the LAST WEEK of April happy! #fithappens #mondaymotivation

CORE... so important

Core: the central or most important part of something.

Our core is very important for everyday tasks from getting in and out of a vehicle, vacuuming your house to wiping down kitchen counters.  It's almost impossible to NOT use your core pretty much in  any movement you make.

I hardly ever do strict ab exercises.  Like an actual crunch or sit up.  But I sure do a lot of compound movements which are basically ab exercises.  I like to multitask.  Lunges, squats, seated DB exercises, one sided movements, mtn climbers and PLYOS.  That's how I work my abs.

ALSO, abs are like any other muscle in your body.  Would you train your biceps everyday? No.  So don't do sit ups every day.  You have to let them recover.  Your abs won't grow if you are constantly tearing them down. 

Shoulders and plyos

This workout rocked my world with those added plyos.  Shoulders are THE BEST.  I've said it before but when you sculpt your shoulders, it can give you the appearance of a smaller waist.  So GROW those shoulders.

The weight I used: 25lbs for shoulder press.  30lb bar for front Raise.  10lb plates for Lateral Raise.  And I can't remember what I used for cable Flyes......sorry.

You can see the video HERE

Seeing Progress.

Slow and Steady.... it's been a month of just pushing myself a little more in my workouts and I'm starting to see some progress.

Maybe its the filter.... maybe it's those AWFUL 'Y' hikes for time....maybe its those 16/8 hour windows of eating?

Maybe its this new tank from Lulu?

ARC TRAINER and Plyos

One for the Arc Trainer.  I often forget about this gem in the back of the gym.  If you place your body weight just right and push through your heels, it's a great exercise for your Glutes and your heart.

I did 2 rounds of this whole thing.  10 minutes on the arc.  Then I bust this circuit out right by the arc pretty quick so I'm not saving equipment or letting it get stolen.  Repeat.  #fithappens #arctrainer

Try to do them with little to no rest.  The workout calls for Jump Squats, Swing Lunges and Mtn. Climbers.  I'm doing a more aggressive mtn. climber by bringing my foot up near my hand.  They are killer.  Happy Tuesday.  #fithappens #fithappensworkouts

Video is HERE

MMWU after Spring Break

MMWU:  I don't know about you but if you just had Spring Break like we did and stayed home with kids ( I had one recovering from a tonsillectomy) it felt like, FOR-EV-ER.  FOR-EV-ER. ( said in the Sandlot voice ).

ANYWAY, lets gets to sweating!  This is perfect for a little cardio and a way to fire up your muscles to start your week.  If you repeat this 2x you'll have a mile under your feet and that doesn't include the incline walking.

About that incline walking...... DO NOT hold on.  Power through 3 minutes as hard as you can go ( ugh, that just reminded me of my 'Y' mountain hike later today).

ENJOY this one!  Happy Monday.  #fithappens #mondaymotivation

Take me Back

HaHa this made me laugh!  I remember eating like 2 PB&J's about 3x a day as a kid.  Washing each one down with a GIANT glass of milk.  My mom would literally have to confiscate the PB from me.

I didn't even blink an eye.  But I blinked and suddenly I'm in my 30's and some days I can't even eat PB because all my fat grams are gone and I have to opt for the Powdered stuff.  #whatiskale #takemeback #fithappens

SHRIMP

S.H.R.I.M.P -what to know: EAT IT.

They are LOW in calories.  7 calories to be exact in one Medium size shrimp.  So a dozen is still lower than 85 calories.   Wish I could say that about a dozen donuts.... anyway, 12 shrimp is a little bit less in calories than a thick 3oz piece of chicken = a small deck of cards.

They are HIGH in Protein.  About 20g of protein in a 3oz. portion.

NUTRITIONAL benefits.  Selenium value almost 100% of your daily needs.  B12 is 75%+.  Antioxidants, which we forget that animal proteins give us antioxidants but shrimp contain TWO kinds.  These help with immunity, thyroid function, premature aging and disease and reduce inflammation! REDUCE inflammation?!?? Yes Please.

Resistance Band Work

If you have resistance bands you HAVE to try this Circui:

Do the first exercise for 40 seconds, then take 20 seconds to rest and get ready to start the next exercise.  So :40 on / :20 off.  For 3 Rounds.  The band never comes off.

Side Shuffles w/ Squats

Lateral Mountain Climbers

Tap Outs Behind- the video makes it look like we are just stepping side to side but we are tapping our feet behind us.  If your buns start burning, you're doing it right

Pop Squats

Watch Video HERE

8oz. of Chicken

Always Easy.  Always Good.

This is what 8oz. on my plate looks like.  I had plenty to make two tacos and have leftovers in a side bowl.  

PERFECTO: MMWU

MMWU:  

This one is perfecto!  You have an arm exercise for 10 reps, followed with an ab exercise for 15 reps, then a little active rest for  minute.

Choose a different exercise for each ACTIVE REST.  Your active rest could be anything that gets your heart rate up:

mtn climbers

jump rope

treadmill

jump squats

lunge jumps

high knees

box jumps

speed skaters

burpees

jumping jacks

lunge-knee-hops

froggers

lateral mtn climbers

bench hop overs

toe taps to bench

plank jacks

pop squats....... the list is a mile long.

Just know you don't have to do the exercise straight for 1 minute.   You can take 2 and do each for 30 seconds.  Whatever you do, Just HAVE FUN!!!!

#nevermissamonday

Another Batch

They are so good!  My recipe involves Kodiak Power Pancake Mix and Protein Powder.  It's posted a few back.  Try them out.  Tag me if ya do and tell me what you think.