Torture Tuesday–Burn the FAT!

I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready  to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉

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On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]

You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!

You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.

A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!

Ready?! [The correct answer is: of course, Heather! Let’s go!]

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Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.

Workout:

  • 10 Kettlebell swings, 10 triceps dips
  • 9 Kettlebell swings, 9 triceps dips
  • 8 Kettlebell swings, 8 triceps dips
  • etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
  • 10 lunges left leg, 10 lunges right leg, 10 push ups
  • 9 lunges left leg, 9 lunges right leg, 9 push ups
  • etc… all the way to 1 lunge each leg, 1 push up

Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.

I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.

Here are some videos, in case you have questions:

Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!

If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.

Have a killer Torture Tuesday!!! 😀

Tabata Hell

So what’s a girl to do when she’s only got 2 days until her half marathon???

Teach a Tabata Hell class, of course!!! 😉

This morning, I subbed a strength training class for my friend and mentor, Megan (she’s the most amazing person you’ll ever meet, and the reason why I got into and stay in the fitness field). On Wednesday, I texted Megan and asked if her class was the type to expect anything and roll with the punches. In short, I asked if they’d be up for Tabatas. 😉 Megan replied that, yeah, they’re up for it! And in fact, they haven’t had to do them in a while, so give ’em hell! (I’m paraphrasing, but that’s totally how I interpreted it!)

I can honestly tell you this: everyone worked their asses off, had a great time, and got an aMAZing workout! And no, no one’s arms fell off, though I’m sure it was a close call at times 😉

Here’s your Friday the 13th Challenge:

You’ll need a mat, a barbell with varied amount of weights, a timer set to Tabata intervals (20 sec work, 10 sec rest, total of 8 sets; I use the Gymboss Timer App on my iPhone; you can download it here, and a kick-ass-take-no-prisoners attitude!

*note: all Tabatas are non-weighted!! Your own body weight is challenging enough! Do it fast, controlled, and keep your midline (aka CORE) tight and fired up!!! The barbell exercises are noted with “BB” and are steady paced for 3 minutes, no resting.

Start with a 5 minute warm up of pliés, Romanian dead lifts, light lunges, high knees marching.

  • Tabata: air squats

    a perfect air squat!!

  • BB: Plié with overhead press

    this shows a squat, but I want your legs wide and feet/knees turned out into a plié

  • Tabata: push ups

    do a real push up! Get your chest to tap the floor!!!

  • BB: Chest press with static bridge lift hold

    except you’ve got a barbell ant aren’t wearing silver spandex, riiiiiight? 😉

  • Tabata: mountain climber

    alternate legs and go as fast as you can! keep your bas squeezed and jump/run those legs!

  • BB: Romanian dead lift with bent over row (alternate 16 dead lifts with 8 rows)

    go from standing to “A” 16 times, on the 17th time, do “B” 8 times. Repeat.

  • BB: standing oblique crunch (barbell on shoulders, bring elbow down to side of hip)

    put the barbell on your shoulders (as if you were about to do back squats) and crunch down, alternating sides

  • Tabata: crunches

    instead of pushing your low back into the floor, think about pulling your belly button into your low back. SQUEEZE!!!!

  • Tabata: reverse crunches

    use the contraction of your abs to pull your hips off of the floor, not the strength and momentum of your legs! again, SQUEEZE!!!

  • 4 3-count supermans, 1 10-count superman, repeat for a total of 2 sets

    yes, it’s a crunch for your low back. it’s going to burn. trust me, you want to feel the burn on this one! it’s good for a healthy back!!

So, how do you feel?! 😉 *insert evil laugh here* Make sure you stretch your whole body, really well, to prevent any soreness!

Yes, this workout is hard. It’s supposed to be. Doing the Tabatas is going to rev up your metabolism to a fat-burning inferno!!! You may notice that your heart rate is sightly elevated for the 24 hours—totally normal!! In fact, that’s a good sign that you worked hard and your body is in calorie-torching more!!

Class, as you can guess, was awesome this morning!

true story 😉

So while everyone else gets to go home and rest and prep for their next class, I’m at home popping Advil and praying that I’m not too sore for Sunday’s half marathon. Oops. 😉 But my feet feel great, and my quad didn’t give me any attitude during class, so I’m taking that as a good sign!!

What are your plans this weekend?!

Happy Friday the 13th!! 😉

Muscle Blast Ballet and Jazzercise

Last night (Wednesday) I taught my Muscle Blast class at 24 Hour Fitness. Typically, we do a combination of ballet, Pilates, and yoga, with an emphasis on Pilates. As a ramp-up-to-summer, though, I changed it to a slightly different format for 4 weeks. Last night was session numéro un.

While keeping with pliés and curtseys and Pilates arm strengthening, I added in barbells. Oh yeah, I’m that mean. 😉 Plus, what’s a better way to get summer-licious than by making it core and ab focused?

a wide plié stance. And while we typically use chairs, we did not for this class.

Class started with a warmup of pliés, romanian dead lifts, overhead reaches, trunk rotations, more pliés. After that, 5 whole stinking minutes of planks and side planks (with hips dips and toe touches.) Then the torture fun began! Here’s my set list from class last night after the warmup and planks (spending 3:30 per exercise):

  • Curtsey Lunges
  • Weighted Mermaids and Pliés
  • Barbell: Romanian dead lift
  • V-arm circles, forward and backward
  • Barbell: Plié with overhead press
  • Barbell: Bridge lift

Then the last 20 minutes of class was all ABS!

  • crunches
  • bicycle crunches
  • bicycle 7-count pulse crunches
  • hat take-off
  • heels to heaven (straight leg reverse crunch)
  • Passé leg lift
  • V-sit knee pulls
  • V-sit crunchie frogs

the Passé leg lift

Followed by a quick stretch.

Conclusion?

Yowza!!!

I’m sore from last night’s class in my quads, glutes, and obliques. . . And I saw everyone’s facial expressions, so I’m guessing they’re sore, too! 😉 I get paid to torture people for a living! Can life get any better?! 😉

So this morning I joined my aunt, Robin, at Jazzercise. Monday was my first ever Jazzercise class, so I was excited to try it again (today was a different instructor.) And just like everywhere else, different instructors can teach the same thing but it’s a whole different class. That’s one of the reasons why I LOVE LOVE LOVE group exercise! 🙂

The class on Monday and the class today was the traditional Jazzercise class: floor cardio (both high and low impact) that’s dance oriented for 30 minutes, light weights for 15 minutes, and a cool down and stretch. I must say, I worked harder today than I did on Monday, but I’m thinking that it was because today had more complex choreography (though still simple: think along the same lines as Zumba, but not as twirly). I liked the routines more, so I put more energy into it.

this isn’t the class we did, but I totally wish it was!! Yeah, baby!! Grrrr! 😉

this gives you a general idea of what the cardio section of the class is like, tho

(HINT: the best exercise is not what’s a fad at the moment, but what you truly enjoy and are willing to put effort into.)

If you’re interested in trying Jazzercise, click here to search for classes and deals in your area!

My advice: try every form of exercise. Don’t give up on finding something active that you love to do! There’s something out there for everyone!!! And even if you’ve already found your passion, try new things anyways! It’ll keep your muscles activated and make what you love more effective!

So now I’m home, contemplating how I want to fix my breakfast/protein smoothie and ignoring the fact that I need to vacuum. 😉

true story! 😉

What are your exercise plans for today?!

What’s your favorite protein smoothie recipe?!

Blissed-out yoga body!!!

Is it just me, or does it feel like summer?

Today in yoga class, beautiful Ms. Megan asked us to “pay attention to how your body is feeling”, noting that some areas of our body may “feel blissed-out.” Blissed-out?! I am all for made up words! Awesome! I swear, I had the hardest time not chuckling in class!

But there’s a truth in “blissed-out!” One of the best feelings in the world is to have your legs shaking, your arms jelly, and then melting into the floor during savasana. So today, I’m giving you a yoga routine that will kick your bootay, tone your muscles, and de-stress your Manic Monday! The pictures and descriptions are from Slim Calm Sexy Yoga by Tara Stiles, but I have put together the sequence myself

You will need a mat and water, a wall, and if you’re feeling it, some music. at the end of the workout, i’ve listed some songs that i love to play during my yoga practice

Sequence:

Start on your hands and knees, back in a neutral position, neck nice and long. Hold each position for 3 deep breaths, unless otherwise noted.

Come into Plank

Half push up

Side plank, right

Half push up

Side plank, left

Come in to Downward Facing dog

Down dog split, right

Down dog side split, right

Down dog split, left

Down dog side split, left

Slowly come up into Warrior 3 hands on shins, right

slowly drop left leg down into Peaceful warrior

Stand and come into Warrior 3 hands on shins, left

slowly drop right leg down into Peaceful warrior

bring left leg back and come into Plank

Downward facing dog

Knee to forehead, right

knee to forehead, left

knee cross lift, right

knee cross lift, left

gently roll on to onto your back, Legs up wall

scoot away from wall, Hip release, right

Hip release, left

Corpse (10 deep breaths, don’t rush it!)

So now for some muuuuuuuusic! Here are some songs that I like to listen to while practicing yoga. Remember when I said that I want to teach a Pilates class to movie scores? (if not, click here) Well, the music that I use during yoga is from movie scores. You’re welcome. 😉


So now that your body is Blissed-Out, go out into the world and be your awesome self! ❤ 

Hot Hot HotBody Workout!

 

So it’s Sunday… Time to push the “reset” button on your workouts and start afresh! Let’s kickstart our week by toning and trimming the whole body! One stop shopping! Yay!

 insert cheesy fit model photo here…

For this workout, you’re going to need a stopwatch or an interval timer. If you’ve got a smartphone, get the new Gymboss 2 App… you’ll LOVE it!! I’ve heard that you can get it through the Andriod market, but since I’ve got an iPhone, I can’t guarantee anything…

You can buy the actual Gymboss timer if you’d like, but don’t use having to order it as an excuse to not do today’s workout! 😉 

Make sure you’ve got your water bottle (maybe with a little Nuun added to it), a mat, a towel, a dumbbell or kettlebell (don’t be afraid to make it heavy!), and the craving for a kickass body!

Warmup:

1 minute high-knee marching in place

10 walking lunges, alternating legs (20 total)

15 sit ups (full sit ups, no pansy crunches! If you need to, hook your feet under a couch or stretch your legs out further for added counter-balance)

Workout:

Timers set to 45 seconds on, 15 seconds rest. 12 sets total. Do exercises 1-4. Repeat 2 more times for a total of 3 sets.

Jumping jacks: 3 regular jumping jacks with an air-jack. Repeat for the full 45 seconds, working up to the whole 45 seconds as air-jacks. (Warning: it’s freakin hard to do a full 45 seconds of nothing but air-jacks. Give yourself some time to get there!)

Kettle bell swing: the power and the movement are derived from standing up tall and pushing your hips forward, while squeezing your butt and abs as hard as you can. This is a quick workout– don’t cheat yourself! Do the work!!!

 

Mason twist: Keep your abs tight!

 

Push up: standard or on your knees, keep your abs in and your shoulders back. Keep your elbows close to your sides. You shouldn’t feel this in the front of your shoulders! Your chest, triceps, and abs should be on fi-ya!!

 

(from here, go back to #1 and follow this pattern until you’ve done all 4 exercises in a row, 3 times)

Cool down:

6 30-second planks

3 20-second side planks, all 3 on one side before switching sides

15 low back cobra raises

 

If you’ve got the time, get outside (or I guess we can compromise on a treadmill) and take a quick-paced walk for about 30 to 45 minutes. Your body is a fat-burning machine after a high intensity interval workout, so use that to your advantage! Go for a long walk, and if your goal is to trim fat and tone muscle, NO CALORIES OF ANY KIND FOR 2 FULL HOURS!!! (that last part is really important in weight loss, hence me ‘yelling’ it… water is GREAT, but absolutely no additives in it. NO CALORIES means NO CALORIES)

Thanks for joining me today! I hope you’ve enjoyed this workout! More to come tomorrow!!

Do you normally schedule your rest days to fall on weekends? What days do you find you get the best workouts? 

You Are “Here”

I’m fortunate enough to live in Northern California, a place that no matter how many times I move away, I always come back. This is home. And I love my home!!! 

Going running can sometimes be a chore (who am I kidding?! sometimes?!?! pffft!!!) But when you love where you are (either if you’re at home or just visiting), running can be really enjoyable. Or at least tolerable. Or, maybe not-regretable. Just go with me on this one. 

These are some pics that I look on my last run. Enjoy! (and feel free to be jealous!!! hehe)

i claim no responsibility for what these guys are making in the sand. none. i was an innocent bystander. 

 

 

what, you thought i’d go running and NOT go to the harbor?! 


this is someone’s backyard!!! we sooooo need to trade houses! 

When I got home, I went to get my butt into gear and get things done around the house. I went into my bedroom and found my dog, Chewie, on my bed…

i think i have a pretty valid excuse for not making my bed 😉 he weighed in at 130 pounds this week at the vet! my little puppy is growing up! 🙂 

Hopefully all of you can find things about where you live that makes you happy! 

I’ll post another workout tomorrow! I’m thinking it’s gonna be an ab and core day! Get ready for the buuuuurn!!!

Let’s talk LEGS!!!!

Lately I’ve been hearing a lot about core. Yes, the core is an incredibly important aspect of physical fitness and health. Keeping your abs, back and hips working efficiently and effectively is very important. That being said… 

Looks have to account for something, riiiight? I mean, come on. Be serious. A lot of our perception of ourselves is in how we think we look. (But I’ll save how we view ourselves versus how others view us for another post.) If we aren’t confident in how we look, we aren’t confident in how we feel. So today, let’s work on that! 

Today is all about LEGS! Those two things that keep us in motion and we wish went on for days! My dream in life is to grow 2 inches (is 5’2″ too much to ask for?!?!) and to have Carrie Underwood’s gams. So I’m going to give you a great leg workout, just on the off-chance that you have the same dream. The Carrie legs, not the growing. This won’t have any impact on how tall you are. Unless you stand taller. Good posture. 😉

Grab a stopwatch (or iPhone timer), bottle of water, a mat, put on your fave music, and let’s get started!!!

Some of these moves are standard gym exercises, and some are ballet moves. Feel free to email me with any questions!!!

Warm Up:

1 minute (yes, seriously, 1 whole minute. Time it. It’s longer than you think it is) jogging in place or jump rope. Opt for the second option is it’s available. You’re here to work; you might as well!

6 10-second planks. Knees or toes. Keep your abs in towards your spine, back in a natural position, and squeeze your glutes.

10 push-ups. (Yeah, I know we’re working legs today, but your blood has to be able to pass through your whole body, so let’s get the whole body warmed up.)

Work Out:

Curtsey Lunge: 15 per leg. All on one side before switching sides.

30 seconds mountain climbers. Hold your abs in!!!

Plié with calf raise: 15 reps. Hold for a full second at the bottom.

30 seconds running in place or jumping rope.

Supine Cabaret Kicks: 1 full minute, alternating legs. Keep knees squeezed together and keep thighs engaged!

30 seconds mountain climbers.

Supine changement: Keep abs in and ribs down. You should feel your thighs and inner thighs on FIRE!!

Cool Down:

10 push ups

6 10-second planks

1 minute high-knee marching, quick but not rapid pace.

Hopefully you got in a great leg workout!!!!! Your workouts should be quick and to the point, otherwise you’re just wasting time. This shouldn’t take you too long, but at the same time, don’t rush through it. Make it work for you!!! 

Tomorrow, we’ll go over the glam muscles: ARMS!!! 

Lululemon and Baseball

Today is an amazing day. I can’t say “was” cuz it ain’t over yet, and I’m totally expecting more amazingness! (can you believe that apparently “amazingness” is a word? I swear, the dictionary keeps getting more and more ridiculous…) 

Anyways. My day started with getting my little man to school, and then off to school myself. Tuesdays and Thursdays are Financial Accounting  days. Yay. Would you be able to focus on accounting if this was your view from inside the classroom?!

view from accounting class

i woulda paid attention, but the ocean was talking to me…

After Accounting, I stopped by the Athletic Training Room. This is the first time in 3 semesters that I’m not working there. 😦 *sniff sniff* So I hung out there for a while and even went down to the fields to watch some of the baseball game going on. 

Go Cabrillo SeaHawks!!!! 

When I came home, guess what was on the front porch?! My Lululemon order!!! Yup, I ordered myself a pair of new running capris as my bday present to myself (cuz that’s how I roll! hehehe). 

I’m a happy camper! Not only did I buy myself Lulu for my bday, but my mom got me stuff, too!  Here’s what my momma llama got me (and, yes, I’ve called my mom “momma llama” for a loooooong time.)

the tank is in a navy blue and white bold strip, though… LOVE IT!!!!!

So, I hope that everyone is having as awesome a day as I am!!!

If you haven’t’ worked out yet today, now is the time to do it! Since we all know (but may be in denial) that summer is just around the corner, I’ve provided a POP Pilates ab routine! Remember: squeeze your abdomen so that your back stays supported!!! These moves won’t give you the results you want if you don’t put in the effort!

Have you worked out yet today? What have you done?