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!!!

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.

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

MMWU

MONDAY MORNING WAKE UP:  

4-5 rounds of this should leave your upper body feeling it!  I'm not sure I can do even 1 pull-up unassisted soooooo it's all good to use some help.  I use the pull up machine at the gym.  ENJOY!!! 

Run and Arms

*Run and Arms:

I love cardio but I love weights more..... so sometimes when I feel like doing both I multitask.  This is very easy to follow.  Do the run ( aggressively ) then do 2 sets of the weighted exercises. Take a 30-60 second break between those sets.  Go heavy!  ENJOY! 

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 

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. 

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

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!

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! 

#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

No Shirt, No Shoes, No Problem

Do you ever have days where you just don't want to leave the house BUT you actually want to get in a workout and sweat?  I have.  Sometimes a workout that requires no shoes or shirt OR heck since we are going there forget the pants too can be just as good.  Or if you miss the alarm and don't have enough time but have time for a little something.

This one is for you!  A bit of abs, cardio, arms and legs.  You really can do this in your pjs.  Do as many rounds til you feel.   

Monday Morning Wake Up

MONDAY MORNING WAKE UP:

This one pretty easy to remember.  All reps are done by 15.  End each round with a 1 Minute Plank.

3 Rounds total.  Add 2 more if you are feeling frisky.  

Still Available

It's never too late to start.

My 4-week Trainer is still available to you at anytime.  No better time to take your training up a notch when Summer is right around the corner.

You can get the direct the link from My Instagram in my bio.  OR- if you are viewing from your phone right now, be sure to scroll down to the very bottom and click on the 

'VIEW WEB VERSION' 

to see my entire blog.

The 4 week program is there in the top right corner.

Shout Out

This girl has been using my 12 week Training Program and I can't wait to hear all the details about her journey and inches lost.

You can purchase my 12-Week Trainer HERE

Jump Rope Workout

Monday Morning Wake Up:

Jump Rope Workout:

After each exercise you will jump rope for 1 minute.  It is up to you if you want to use your bodyweight or add weight for the exercises.  This workout takes about 20 minutes if done 2x.  ENJOY!!! 

Monday Morning Wake Up

Monday Morning Wake Up:

How many rounds can you get done in 20 minutes?!? 

Set a timer and just GO. 

The ORANGE Effect

That heart rate monitor around my body is your best friend during an OTF workout.  You want to get used to controlling your heart rate.  More splat points doesn't always mean better performance.

Did you know the goal is ONLY to spend 12-20 minutes of your workout in Zones 4 & 5 ( Orange and Red zones combined ).  By spending the time in those zones, sets yourself up for EPOC……. a fancy way to say that for 36 hours after our workouts you will continue to burn extra calories at a faster rate!  Our goal at OTF with our heart-rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy.

As trainers at OTF, we give you all the opportunities to make 12-20 minutes happen in the ORANGE zone!  You got to WANT it.  We provide it, you got to dig deep during those pushes, all-outs, sprint rows, inclines and make it happen.

We as trainers will also ALWAYS give you plenty of time to recover and bring your heart rate back down to the green zone ( where the majority of your workout takes place: 25-35 mins ) with base paces, walking, and slower movements on the weight floor.

Come see me at OTF and lets get you in tune with your heart rate!  I teach Monday and Wednesday mornings at 5:00, 6:15 and 7:30.  Call to set up your Free Class.  801.896.9058 

Monday Morning Wake Up:

MONDAY MORNING WAKE UP:  

Repeat this x6 and you'll have a 1.5 miles ( if running ) logged on your shoes when you're done.

This one calls for the road or the treadmill.

Run 1/4 mile/.25 for your distance.  At your pace.  Push yourself each round to go faster.

You will also hit the glutes, arms and abs.  Body weight for all exercises.

The Next 4 Weeks

I took some time over the weekend to write me up a 4 week plan.....here is part of it.  4 weeks of Weights, Cardio and Endurance Training typed up and ready to go for me. #iatetoomanysodaliciouscookies I always do.  It's part of the plan.

Having a plan is one of my TOP FIVE tips to having a great workout.

Don't waist time wandering.

Don't lose your motivation thinking of what to do next.

When it's right there spelled out in front of you, you're way more productive and you'll make the most with the time you have.  My plan will get me through all of January….. and one month closer to SUMMER!