Say Hello

Say hello to my new LOVES……

These are the Limited Edition 'Ghost' running shoe by Brooks.

This line is called: URBAN JUNGLE

Merry Christmas

MERRY CHRISTMAS to all of you.  I wish you all the very best day and a great new year to come full of good health and fitness.

I believe whole heartedly that fitness does AMAZING things for our minds and body.  I use this IG to help give you ideas, inspire and motivate you to be the BEST person you can be.  I'm hoping I do just that.

As my little anonymous xmas gift to you, I will continue to do my best to reach out to those who are willing and use this IG as a gift that keeps on giving.  I love what I do.  I love bringing out happiness and confidence in people through fitness.  Most of you I will never meet but just know that I sure appreciate all of your support. 

XOXO 

#merrychristmasyafilthyanimal 

Merry Christmas Eve

Xmas Eve, my favorite day of the year and I spent my morning with my favorite people!

Mental Break

This may be the first green thing I have put in my mouth in over a decade…. well a week+ but feels like a decade.  Something about taking a mental break for even just a week does a body/mind good!  I'm so ready for 2016…. bringing my best game yet!

And thanks to 180 tacos for my delicious lunch today!

the "12 Reps of Christmas" workout

the '12 REPS OF CHRISTMAS' workout:

Easy enough, right?!  Repeat this Upper Body workout 2-3x.  All reps are by TWELVE.  

#partypooper

#partypooper

Every Season Serves it Purpose

Find balance throughout your fitness journey.  Don't live in overwhelming anxiety about it day in and day out.  Especially this time of year when it can be a struggle to make time for workouts or eating mindfully.  Everyone treats their seasons differently.

I have 3 different Christmas parties this week where fabulous dinners will be all around me.  BUT, I know what MY balance is and what balance means to me.  So, I never beat myself up about "progress."  Every Season Serves its Purpose….... ENJOY THEM! 

is it necessary

HELL YES IT IS!  

Especially when my 5am Orangetheory members are counting on me to bring them the best 1-hour workout to start their day….. See you all soon. XO.

Call @oremotf 801.896.9058 or message me and we can reserve your spot for my Monday 5:00 or  6:15AM classes OR I have spots open for Tuesday morning at 7:30 and 8:45.

And don't miss my Xmas Music Playlist this week!  Did you ever think you could workout to "O Holy Night" …………oh I'm going to show you that you can!  It's crazy all the Xmas Workout music out there. 

the Jingle Bell Rock your full body workout

Here is your MID WEEK PUSH.

the 

'Jingle Bell Rock' 

your full body workout.

This one hits the full body…. ABS, BACK, BICEPS, SHOULDERS, CHEST, TRICEPS and LOWER BODY!

A little bit of jumping jacks to get the heart rate going.  Right into an ab exercise which will give you a minute to catch your breath a bit.

THEN, going right into a double movement which will then again have that heart jacked up by having you do a lower body exercise going right into an upper body exercise.  Multi-Tasking….how we like it, right?!  Half Way to Friday!

Monday Morning Wake Up: the 50 X 25

MONDAY MORNING WAKE UP: 

the 50 X 25

This one is set up so that when you're on a rep count of 50, that is your active rest/cardio.  A little something to get that heart rate up there.

Then take the time you need to recover.

Then you will hit a rep of 25 and this your exercise to work the muscles.

This can be done in the home or gym.  It can also be done with bodyweight or weights.  If using weight, use on all the lower body exercises.  

Focus

Don't look back.  The past is the past.  You can't do anything about it, even if the outcome of your past  was good.  You have to keep going right? And you can't just stop.

So forget about where you were and especially forget about where you are not.  It does no good to dwell on something you can't have now.    

Just FOCUS on where you want to be.  See it and go get it.  You'll get there.  

HOODLUM

……just something about livin' that THUG LIFE when no one knows.

Breaking it Down: the ROWING MACHINE

What seems to be a simple form of cardio is just not so.  Rowing gives you a total body workout that burns your lungs, works your legs and sculpts your core.  9 major muscle groups.  It is also amazing because it is low impact; helps people of all shapes and levels.

When you get strapped in and are ready to drive yourself back, push forcefully through your feet, extending your legs and sliding the seat backward along the track.  The majority of the work is done during this moment.

When you've come to almost full extension in the legs you would then engage your core and begin pulling with the arms.  Sit upright as you pull the handle toward your upper abs.

Reversing the order to get back to the start.  Arms ALWAYS go first, then the core, and THEN the legs.

Keep your elbows in by your side during all phases of the stroke.  Don't let them flare out because this shifts the work from your back muscles to the arms and shoulders….you'll get tired real quick.

If you feel a "pulling" in your back, you're using too much arm and upper body and not enough legs.

Take an overhand light grip on the handle with your wrists straight.  Arms are also straight and fully extended and about parallel to the floor.  Hands never go above chest level.

Exhale during the drive and inhale during the recovery.

Moral of the Story: TOTAL BODY KILLER!  You can burn more calories on a rower than other cardio machines AND get stronger all over, row after row.

the WHAT THE ELF full body workout

Happy Wednesday!!  1/2 way to Friday already.

So here is a mid-week push for you.  Or save it for another day.  But do try it.  It has all my favorites and I hope it leaves you saying, 'WHAT THE ELF!?!' the next day.

Go straight down the list.  Repeat the list 2-3x.  The only thing left up to you is what you choose to do for the 1-minute active rest.  I like to jump rope.  You can do sprints, mtn. climbers, high knees, squat jumps, lunge jumps, etc. 

by 30s

MONDAY MORNING WAKE UP: by 30s.

Easy enough?!  Everything is 30 reps or 30 seconds.  

Do as many times as needed.  

At least 3 rounds is ideal.

Not your FINAL DESTINATION

As we are a few weeks away to end of 2015 and we look back on goals we set for ourselves, wether you reached those goals or did not, this is NOT the end for you.

If you fell short on some and are sitting in that current situation, that situation is not your final destination.  Set new goals.  Start small.  Make them attainable.

If you reached goals and are thinking now what?!  That situation is not your final destination.  There is always areas to improve on.  And if you're comfortable in your current situation, make new goals and get uncomfortable! 

12 Days of Christmas

Tomorrow kicks off the "MAGNIFICENT 7" workout at the @oremotf Come do this with me at 5:00 or 6:15AM.  To follow that, on Tuesday will be the "8 Lap Challenge" which I will be coaching you through that at 7:30 or 8:45AM.

Don't miss out on the final week of the "12 DAYS OF CHRISTMAS" Call the studio today ( we are open on Sunday ). to get your spot reserved. 801.896.9058

Come see us this week!  It's been a lot of fun….RIGHT?!  Where are all my OTF members at?!? 

Tomato Sandwich and Grilled Cheese

Sometimes you just need a good ol' Grilled Cheese Sandwich and Tomato Soup!

This is from the YARD HOUSE in Las Vegas.  Pretty dang tasty!

Sisters who lift together….

Sisters who lift together…..well are stuck together cause they're sisters! HAHA

Shoutout to my sister for throwin up that 65 for bicep curls *cough *cough

Threw it in a ponytail

Just finished up a bOOty workout…. I'll let the picture do the rest of the talking!

WINTER Wonderland Pyramid Workout

WINTER WONDERLAND 

Pyramid Workout:

A little Mid-Week push to keep you motivated.  Trust me I know that coming up with a workout can be a pain.  So let me help you out.  I think I'll post a mid-week workout every Wednesday of this month???  Especially this month….. December, you are a tricky.

Repeat this Pryamid 2-3x.  

All exercises are to be done with weight.  

Making the most out of our space

We definitely make the most out of our space and equipment.  No one stands around waiting in this group……