Sweaty Saturday Finisher

Good little finisher for any kind of workout.  A 2 minute sprint, which will be about .25 of a mile, followed by 15 reps on the leg extension machine.  INCREASE speed each round ( I did by .5mph ).   When you're done you will have a mile ran and firm legs.  And you might not be able to walk tomorrow.....especially if you do this at the end of leg day!

GHOST 10's

Been waiting a long time for the new GHOST to come out.... they  are just so perfect!  

I'm patiently waiting now for the GHOST 11's.  I LOVE those shoes!

I tested them out for a run on the Track. 

#INLOVE

4th of JULY 2017

These are always fun on a holiday.  The energy is high and so why not put that to good use and do a full body workout?!

This has a little bit of everything!  Do each circuit and then repeat it one more time.  Go straight down the list with little to no rest between exercises.  Push yourself on those 2 minute runs!

HAPPY 4TH TO YOU!!!

MMWU/4th of July

MMWU: This can be done as a warm up OR a finisher to your workout.  This can also be done on repeat until you have had enough!  Monday Morning Wake Ups are just there to get you moving, loose and the blood flowing to cruise into the week ahead.

If you're doing my Summer Trainer > link to that is in my bio <  you probably noticed your Monday ( Sweat It Out ) are a level up and slightly more intense from these MMWU.  A few rounds of those workouts and you should feel D.O.N.E.

Anyway, it's time to get sweaty for the biggest BBQ day of the year.  4th of July is tomorrow!!!! I'll be posting a Full Body Workout for you to try.  #fithappens #mondaymotivation  

TGIF

The Grind Includes Friday.....

I want to welcome my weekend with a big dose of endorphins and a workout that makes me feel awesome when it's done.   So Just now I put together a cardio workout that uses a treadmill and body weight exercises that can be done right behind it.

HOW TO:

Fast pace run or walk for .25 miles ( about 2 mins ) make this challenging

THEN, 10 reps of each of exercise in the list

REPEAT 5 times for a total of 500 body weight reps and over a mile+ on the treadmill.

I'll post a video of the last ab exercise.... I have no idea how to describe them.  I just made the name up.  Like literally, just now.  But it's a fun move! #fithappens #tgif

MMWU: Pyramid Style

MMWU: pyramid style!  Meaning the reps get lower and lower as you go down the list!  THEN, when you reach the last exercise in the list you are going to go back up the list in reverse order. Going from bottom to the top.  Repeat as needed. 

Good luck to my ladies and gents doing my Summer Lean Out trainer!  Today you are going to rock that Monday 'Sweat It Out' workout!  I'm loving the messages/emails/DMs of your hard work!  Keep it up! If you want to jump on the Summer Trainer wagon with us it's located on the right hand side of my blog!  #mondaymotivation #nevermissamonday 

6-Week Summer Lean Out Trainer

6-Week Summer Lean Out Trainer:

Here it is!  This trainer is jam packed with exercises for your muscles, HIIT, circuits, active rests..... all the while utilizing high repetitions on the weight floor.  It's probably my most sweaty trainer to date.  Every day is spelled out for you including what you should do post weights for cardio.  

You can expect to get loose and sweaty with Monday 'Sweat It Out' workouts.  You will hit every major muscle group Tues-Friday with Thursday being a single muscle focus and a short HIIT workout.  Saturday get ready for interval/HIIT cardio that is spelled out for you, literally,  minute by minute and Sunday for a day of rest!

You're going to LOVE it!  Get ready to shed that stubborn fat!  Can't wait to start it myself!

Buy now

P.S. you do not have to have a paypal account to purchase.  When you hit the green 'Buy Now' tab it will take you to the paypal site but there is an option to use a card as well.

Back and Core: MMWU

MMWU: BACK + CORE 

using a stability ball/exercise ball with plyos.  3 rounds of each circuit.  I have posted a video of all exercises before in my feed.  You can also search the hashtag FITHAPPENSWORKOUTS and find them there.  Happy Monday!!

One more week until my Summer Lean Out program is here!!!!!

ACV

A lot because of this....... Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue.  The amino acids contained in ACV act as an antidote.  AND, ACV contains potassium and enzymes that may relieve that tired feeling.  So next time your feeling beat, add a TBS or 2 to whatever helps you gag it down.

I have found OJ to be the best helper to get it down.  Not gonna lie, it's brutal on its own.... don't let anyone tell you different.

There are SOOOOO many other uses for it from help with aging spots to warts to bug bites to lowering blood pressure.  #fithappens #acv

TGIF

YES!!!  to FRIDAY sweat!

MMWU before School is out!!!!

MMWU:

Happy Monday!  I can't believe it's the last week of school for my kids...... do the pools open this weekend?!.  I may have said I'm working on my Summer Bod but I never said for which Summer.

This workout has 5 circuits.  Do circuit one 3 times in a row with little to no breaks.  Take the time you need for rest after 3 complete rounds.  Then move on to circuit two and so forth.  #fithappens #mondaymotivation

TGIF

These are becoming my new favorite workouts!!!!

Triceps and core +PLYOS

MMWU: triceps  ( because the back of those arms🙄 ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.  Happy Monday! It's gonna be a good week. 

 #fithappens #mondaymotivation

TGIF

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to start your weekend.

HOW TO:

Run the distance and do the circuit one time through immediately after the run.  You will do the same circuit after each distance is reached.  If you choose to walk the running part, just go 1/2 the run distance but add some incline.

Happy Friday! #fithappens #tgif

Shoulders core + PLYOS

MMWU: shoulders ( because bigger shoulders makes a smaller waist  ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.

And for fun, finish each circuit with a burnout set of car drivers.  ***hold a plate out in front of you with both hands and straight arms and pretend it's a steering wheel and turn plate side to side until fire sets in! #fithappens #mondaymotivation

THat's a Wrap

500+........and that's a wrap!  500 calories burned every day this week doing something good for  my body, mind and soul.

TIP: and I'm serious, make a calorie burning goal and don't give up until you hit it.  Your workouts will be on FIRE!!!   If you don't have a heart rate monitor, I get the Polar FT4 on Amazon.  #fithappens #sweatysaturday

#FITHAPPENSfriday

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to jump start your weekend.

HOW TO:

4 ROUNDS

FOUR minutes of cardio.  Your choice.  I am going with the treadmill and will alternate between a minute of an uncomfortable pace followed by a recovery pace ( no walking ).

THREE exercises for strength.  Which all moves can be done right behind your cardio machine.  It's up to you if you want to add weights to any of the exercises.  *^* notice there is one set of exercises that you do for your 1st & 3rd round.  The other set you will do for rounds 2 & 4.

TWO exercises for core.  30 reps of an ab exercise of choice.  Then a 1 minute plank hold.

ONE minute high intensity.  These are done back to back with no rest.  So for one minute straight you are moving.  REPEAT.  Be sure to do alternate the strength exercises for what round you're on.    #fithappens #tgif

MMWU

Monday Morning Wake Up:  on the first of the month.

Squatsssss and upper body.

You can either go straight down the list 3x OR do each of the paired exercises as a superset.  Repeat the pair 3x then move on to the next two.  Happy Monday!  Happy May!  #fithappens #mondaymotivation

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. 

Afternoon Munchies

Afternoon Munchies:

Cottage Cheese

Pretzel Crisps

Tomatoes

Mrs. Dash

With No Rest

Very basic exercises can usually be the best.  Also wanted to show what "without rest" looks like.

Regular DB Squats followed without rest with Jump Squats.

DB walking lunges followed without rest with Lunge Jumps.

Plyos are AWESOME after a weighted exercise! I usually go for 20 reps of any plyo!

See the video of these Supersets HERE

Delicious. Easy and STUFFED

MMMMMMMmmmmm is what this is!

Chicken Breast

Whole Wheat Pasta

Alfredo

Broccoli

Getting it all in within 8 hours.  I still have to drink a shake in the next 60 mins!

#stuffed

DIZZY

Well sorry if this VIDEO makes you dizzy!!  BUT these are always fun to throw in after your leg press sets.  In / out jumps on a leg press machine. Kind of like jump squats.

Do your normal set of regular leg press for 'X' amount of reps.  Then immediately lower the weight some and do this until your feeling the burn.  Push past your comfort zone.  Move on to your next regular set.  Try it after each set you do. 

Be your OWN motivation

I want to be like her.

I want to have confidence like her.

I want to have desire like her.

I want to work as hard as her.

Looks like I'll be competing with myself.

The best Monday Motivation is yourself.  

MMWU

MMWU:

One Circuit of this will take you 4 minutes.... IF you stay on task.

Do it 5 times through and you have yourself a 20 minute workout. 

QUICK HIIT AT THE TRACK

I got out on the track Wednesday night before Utah had feelings about it being Spring.

 QUICK HIIT at THE TRACK:

Sprint the Straightaway on one Side

Walk the Curve

Run the Stadium Stairs on the Other Side

Walk the Curve

Repeat 5x

That will give you 5 sprints and 5 stadiums.  Will be 5 laps around.  

PoWEr biTEs

PoWEr BiTeS:  I pulled a recipe from Kodiak Cakes and then made it to MY liking.  More Protein.  Plus, PB to keep kids happy but also Almond Butter to keep me happy.

INGREDIENTS:

1/2 Scoop Chocolate Whey Protein Pwdr

1/2 Cup Oatmeal- I used old fashioned

1/2 Cup Kodiak Power Cakes

2/3 Cup Unsweetened Coconut Flakes

1/2 Cup total, PB and Almond Butter- just make it 50/50

1/2 Cup Ground Flax Seed

1/2 Cup Honey

1 TSP Vanilla

1 TBS Chia Seeds

1/3 Cup Mini Semi Sweet Chocolate Chips

AND~~~~ if you can tell right away it seems to dry (like mine was) add a SPLASH of Almond Milk.  If it seems to wet,  add a bit more Oats.

Mix ALL ingredients together.  Cover and chill in fridge for 30 mins.  This makes them not so sticky to form.  Make into ball size of your liking.

Keep refrigerated for up to 1 week.

I know that recipe seems long and you might need to go to the store for a few items BUT it's worth it!  I've made a few different protein balls in my day and THIS is the WINNER! 

PiZzA

PiZzA on Tuesday!!!  

Everyone made their own.  For myself, I went with:

Flat Out/Protien Up

Buffalo Chicken

Turkey Perpperoni

Mushrooms

Blue Cheese Crumbles

Pizza Cheese

Pizza Seasoning

Tomato Sauce

L Carnitine

hat one right there...... L-CARNITINE!!!  You probably have heard of it but may be unfamiliar with what it does.

A- Helps your work capacity MEANING you'll be able to go Longer, Harder, Faster, Stronger.  MORE reps, MORE sets.

B- Helps with Recovery.  My main love for this product.  Enhances recovery..... so less pain, less soreness..... therefor working out with more energy because you're not feeling beat down.  Helps keep lactic acid down.  Buildup up of lactic acid is one of the main factors as to why you feel the muscle pain.  So by reducing that, you are able to recover faster.

C- It is also a potent Fat Burner, its responsible for the transport of fats.  L-Car. gets into your cells and is used for Energy.  For fuel.  Elevating the L-carnitine levels in your body ( which you DO produce on your own ) you will be SUPPORTING the fat burning process.  Which again leads to MORE energy.

Lots of great stuff.  Those are just a few good things that it has to offer.

WHEN DO I TAKE IT?  I take 2g WITH CARBS ( important to take with carbs!!) and protein post workout.  It can be taken with any meal in your day containing CARBS and protein.

L-Carnitine is safe.  No need to cycle off.  Can be taken long term.

There you have it.  Put good quality supplements into your body CAN help bring your physique to that next level.  Hoping to see good outcomes for myself.  So far, so good.  Soreness is less, Energy is More.

This is the brand I am currently using. 

The LUNGEY Workout

The 'Lungey' Workout:

Videos of all moves have been posted on my INSTAGRAM.

Do each pair of exercises like a superset.  Do it 3 times for 10 reps on all sides before moving to the next.

On Saturday I'll be letting go of my SPRING 6-WEEK TRAINER so you can be all prepared to start on Monday which is the first day of Spring  #goodbyewinter 

 #lungesfordays