Protein Shots and Jello

You know the warm jello liquid, all sweet and delicious, in that moment right before it goes into the fridge to set into jello? I used to love taking sips of that. What? Am I alone here? Liars. I am not the only one who drank the jello juice. 😉

Last night I taught a class similar to my Tabata Hell class. Tabatas, barbells, hand weights. Yes, I am sore right now. It was freaking awesome! (there’s a breakdown of class at the end of this post) I typically do the kickboxing class that happens right after my class, but what I taught really kicked my bootie, so I only did half of Megan‘s TurboKickboxing class, and then walked home (it’s a nice 20 minute walk, perfect for cooling the body down.) I wanted to stay for the whole class, but I was hitting the wall. Plus, I wanted to get home in time to watch So You Think You Can Dance. 😉

When I got home, I started to think, “What the hell am I going to eat? I need some major protein right now, but really don’t feel like cooking. . .” Insert “DUH” moment here. I had a Protein Shot from my Bulu Box waiting in the cupboard for me! YAY!!! So standing at the counter, I popped that sucker open.

Here comes the explanation of that jello comment earlier. The Fruit Punch Protein Shot tastes EXACTLY (and I really do mean EXACTLY) like warm liquid jello!!!!! I couldn’t believe it!! Since it was so sweet, and really concentrated, it took me about an hour to finish it. Since it’s only 2.5 oz, you’d think I could drink that in less time. But it was just toooooooooo sweet for me to really knock it down.

But I’m totally sold on it. I think next time I have one, though, I’m going to dilute in a bottle of water first. I could really get spoiled with 25g of protein in one little bottle! So if you ever come across Protein Shots, get one! Or three! 😉

So coming back to last night’s class. Here’s the breakdown of the torture that ensued:

~Warm up

~Tabata Squats

~3 mins Barbell Pilé with Overhead Press

~Tabata Pushups

~3 mins Barbell chest press

~3 mins hamstring curl with biceps curl on step with risers

~3 mins Barbell biceps curls and platter lifts

~3 mins knee lifts with triceps kickbacks on step with risers

~3 mins Barbell skull crushers

~1 mins jumping jacks with overhead press

~3 mins Barbell standing oblique crunch

~3 mins crunches and leg lowers

~stretch

It was an amazing class last night!! I love my 24HF peeps! I can throw anything at ’em! And they’re just like, “Sure, Heather! Let’s crush it!” So try this exercise list today! Give yourself a good hour to do this, make sure you have your water bottle, too! Pull your abs in, stand tall, squat low, and CRUSH IT!!!

Have you tried Protein Shots? What’d you think?

What’s your favorite Barbell move? 

Shut Up, Butt

Do you talk to your sore muscles? I do.

Right now, my glute mediuses/minimuses (wow, spell check does not those words!) are yelling at me. They’re a bit upset that they actually had to work on Monday. It’s pretty easy to ignore those small muscles during regular gym work, so they usually object to working hard.

I decided on Monday that I was going to tackle some hill sprints even though I was still sick. I have a trail/hill race in 10 days. No biggie. *gulp* I figured running some hill sprints before the race (the word sprint is being used very liberally here) would be more beneficial than cuddling up on the couch watching the Olympics.

I ended up going to Blue Ball Park to run the hill between the lower and upper parking lots. (I’m not even going to go into how inappropriate a name that is. . .)

There are these 9 foot tall blue cement balls around the park. Random. And creepy. Hence the name Blue Ball Park. It’s just wrong. LOL

My son was such a gentleman: he instructed me on the correct way to jog down the hill. 😉

my son, jogging down the hill

And while that was all fun and dandy, I was more concerned with running up the hill.

Yay. Hills.

I started off by warming up with a walk around the park. It was just over .75 miles, but it was hilly, so by the time I made it back to the bottom of the hill, I was nice and warm, starting to get a bit sweaty. My body was more than ready to sprint, but my throat was ready to kill me and my brain was threatening to abandon ship.

Bring it on, Monday. I got this.

I only did 5 sprints before I started to hit to the wall. Since I was still sick, I didn’t actually want to hit the wall and set back my healing. It’s okay to workout when you’re sick–provided you don’t have a chest cold– but you have to take it easier than usual.

I sprinted up normally the first time, side shuffled (left) up the second, regular the third, side shuffled (right) the fourth, and finished off with another regular sprint. My glutes were on fire, my hammies were on fire, and I was feeling accomplished.

Today, my smaller glute muscles hate me. Seriously hate me. They’re sore. Which is good! Strong glute med/minimus muscles mean that you have strong and stable hips, which is essential for healthy living. I refuse to take this soreness as a bad sign, since I’m strengthening some pretty darn important muscles.

Yesterday I did the Buti Sculpt workout, which you can find here. And today, I went for a walk/slow jog with my cousin. You can’t have a bad morning when this is where you’re running:

Running along the cliffs, with the waves crashing below, and a light cool fog = running perfection!

So now I’m getting ready to put together tonight’s Muscle Blast class. I’ll post tomorrow what tonight’s class is so that you can have another Ballet/Pilates-inspired full body workout 🙂

Fort Mason, San Francisco

Saturday started out as a great morning. . . I had been to the Britannia Arms (an English pub near my house) with my cousin and a couple friends Friday night, getting home around 1am. So I expected to be a bit tired come Sat morn but I woke up raring and ready to go! (a benefit to not drinking: no hangover!)

The plan was to volunteer at the Wipro San Francisco Marathon’s Expo from noon to 5pm. Since it’s a bit of a drive to SF, I wanted to have the family packed in the car by about 9:30, so that way I would have plenty of time to drive, get caught in traffic, get lost, find my way there, find parking, and walk up to the Expo. Have you ever tried to drive and park in San Francisco? Yeah, good luck with that. It’s like a traffic scene from The Fifth Element. Insane.

All the way up to SF, the boys were amazingly well-behaved. This was surprising to me. There were no tantrums, “are we there yet”s, and no barking at other cars. Not that my son would bark at other cars. . .

 

As we were driving, I noticed that it was getting a little hard to talk. My throat was sore and scratchy and the junction of my throat/mouth was stinging. Crap. Well, as usual, I made a comment about and then promptly ignored it. It took about 45 minutes for the rest of my body to start yelling at me. We were just outside South San Francisco when I admitted that all I wanted to do was crawl into bed and nurse my aching body. Awesome. Thank you, Universe, I love being sick on the weekends during the summer. Yay.

So instead of spreading my sickie germies to a bunch of marathoners, we decided to just take a walk and get some fresh air, since we were pretty much in San Francisco. We went to Fort Mason (I highly suggest going there if you’re in San Francisco!) and visited a Swiss Mountain Dog event. Just an informal barbecue with lots of Swiss doggies. Chewie was in heaven. Puppies and hot dogs?!?! SCORE!!! He was one of the only 2 Saint Bernards there, which are the biggest of the Swiss breeds, so he got lots of attention.

Since I wasn’t feeling up to socializing, (oh hell, I wasn’t up for even smiling. by this point, i felt like dog poop) we started out for a little walk around Fort Mason and down to the water’s edge.

Little history lesson: Fort Mason was built in 1864, and used as a defense for the San Francisco Bay during the Civil War. Yes, you read that right. The Civil-frickin-War. Needless to say, Fort Mason is old and has some great history to it. If you’re interested in learning more about it, click here.

So here are some of the pics from Fort Mason:

There’s a public garden on Fort Mason that was beautiful and it had an amazing view of the city. 

The garden and the garden’s view.

Since the Fort is a Historical Point, there were lots of signs around describing different aspects of what the Fort used to do/serve as. 

Leve it to my son to find the artillery.

Just hanging out with a cannon, Mom, nbd. 

The Golden Gate Bridge. And fog. Can’t go to San Francisco and not expect the fog. 

From 1909 and through WWII, soldiers were shipped out to war from Fort Mason, helping the US to become a global power. Wow, that just sounded like a book report or history homework, didn’t it? Sorry about that. 😉

See that group of people down there? Yeah, that’s a BEER FESTIVAL. That’s cruel, Universe, to make me sick and tease me with a Beer Fest. Just cruel.

For everyone outside of California, San Francisco was destroyed in 1906 by a major earthquake. The city made a huge recovery and hosted the World Fair in 1915. Does the World Fair even still exist? Add that to my “Google it” list. . . 

Anyone up for a swim to Alcatraz?

It wasn’t long before I was at my limit, so we headed back to the car. Whenever I’m sick I crave french fries, so after a trip to In-N-Out, we were back on the road, heading home. And apparently, I missed the memo that it was nap time.

When we got home, it was time to snuggle on the couch and watch the Olympics. This is my son’s first time really watching the summer olympics (he was too young to stay up late for the Beijing broadcasts) and he’s really into the swimming! Time to get him back into the pool! 😉 So I’ve been on the couch since Saturday night, recuperating from whatever I’ve got. While I’m not healthy yet, I am feeling better, so we’re going to brave the park today. My son can play for a bit and then hang out while I walk up and down the hill. My Nike+ Running app is going to yell at me for slacking in the speed department, but hey, you’ve always got to take care of your body and come back into exercising slowly.

How was your weekend? Do anything interesting? Racing? Traveling? 

Jungle Run 2012

It’s official: I survived my second half marathon.

laced up and ready to go! now where did I leave my car keys…?

Although there were about 6 Lululemon Run Club/Employees at the event, I ended up running alone for most of the race, simply because I was planning on running about 10:30s, and most everyone else was planning on 8:50s.

As a group, we only ran one lap around that track that we were starting at because we were running late. Which worked well for me, since I was at the back of the starting lineup, the first mile was going to be a warmup pace anyway. My playlist was set up pretty perfectly, if I do say so myself. 😉 I started with Florida Georgia Line’s new song, “Cruise,” which was the perfect pacing for a warmup!

*this vid is just audio, but it’s an awesome song, so it’s okay ;)*

After that, I had the pretty typical hip-hop beats for a while. Which I really only listen to when I need to get fired up, since I normally don’t like the lyrics, just the beats and the tune. When the song “Outta Your Mind” (Lil Jon feat. LMFAO) came on, I just started visualizing the routine from So You Think You Can Dance. It was great! It gave me a break from thinking about running! I’m going to have to plan that kind of music more often!

If you’ve got no idea what I’m talking about, or just love the routine as much as I do, here’s the link to a video of an amazing dance routine! (Embedding has been disabled on this video, I’m sorry!)

And let me tell ya, when Luke Bryan’s “Country Girl (Shake It For Me)” came on, I started thinking, “Well, I’m not shaking, but I sure am jiggling!” 😉 Yes, I talk to my music, if you can’t  already tell. I like to think that I’m not the only one who does this. . .

I may have had some choice words for Flo-Rida when he started singing about a “Good Feeling,” cuz there wasn’t a single good feeling at mile 9 when I thought I was on mile 10. I’m gonna blame that brain fart on being blonde. 😉

So while I was conversing with the artists on my playlist, I noticed that I was playing leap-frog with two other girls my age (they were running/walking, while I was just at a solid jog.) Girl number one was in a Lululemon CRB in Flash (which I had actually thought about wearing!) and girl number two was in a Lululemon Run:For Your Money in Pow Pink (I am so jealous, I want that top! It was so cute!)

Flash girl, during her running intervals, was running with her spine hunched to her right, as if she was doing oblique crunches. She must have been in pain. I felt bad for her, so I kept an eye on her to make sure it didn’t get any worse. (When she was walking, she had great posture, she only hunched to side while running.) We met up around mile 3, so we ran almost the whole race together. Pink girl and I met up ’round about mile 8. So the three of us got to run the hard part together.

Oh, did I mention that miles 10.5-12.25 are UPHILL? In the sun? In the dirt? No? I forgot to mention it? Oops. Well, now you know. 😉

Once we hit mile 10.5, we started running on the un-paved fire road on the side of the freeway. In the sun. Uphill. Ew. This part of the race is the only part that is out-and-back, so you know that as soon as you round the cutting point, you’re gonna be running downhill. The anticipation for that point makes the uphill seem reeeeeeally long.

All three of us, Flash/Pink/me, managed to go around those beautiful orange cones that marked the end of the “out” part at pretty much the same time. I started walking so I could hydrate without swallowing too much air and take a gel. So with that, both Flash and Pink were in front of me. I started running again when the Nike+ GPS lady told me that I had just passed mile 12.5. YES!! ALMOST THERE!!!

So I started running, and even picked up the pace a bit. My quad, which had been quiet the whole race (it was tired, but not hurting) decided that I was now going too fast and started to bitch at me. I told it that if wasn’t going to fall off, that it needed to shut up and get with the program. So on we went.

I passed Flash first, and she was in her walking interval. As I passed her, I turned so I could give her a huge smile, yell out, “Come on! Let’s GO!!” and wave in that “follow me” sign language. She started laughing, and picked up the pace, and we were off! Running a bit faster than we had been.

Then we came up to Pink, who was walking at that point. Just like before, I turned to her, gave her a huge smile, and yelled, “Come on! Let’s GO!!” with the “follow me” hand gesture. Sure enough, all three of us were running together, pushing ourselves to get the damn race over with. 😉

Flash dropped off first, round about the 12.75 mile marker, followed by Pink, not too much later. I was in my mode, though, so I kept going. And when I saw that 13 mile marker, and the Nike+ GPS lady told me I had gone 13 miles, I kicked it into overdrive. Dredging up my old sprinting skills (7th grade Track & Field, anyone?), I made it over that finish line.

I kept walking around so I didn’t cramp up (there were a few people there who never got that memo; I felt pretty bad for them) and headed over to the shirt pick up. (At this point, I hadn’t even looked at the medal I was handed. I was just concentrating on that fine line between drinking a lot of water without throwing it up.) And then I saw it: a HIPPO!!! The mascot for the Jungle Run 2012 was a hippo! I LOVE LOVE LOVE HIPPOS!!!!! And it had this cute little bird sitting on it’s head! I got so excited! And yes, the girl who handed me the shirt started laughing at me. I’m totally okay with it. It’s a hippo!!!!! 😀 hehehe

hippo hippo hippo!!!!!

Well, by this point, Pink had crossed the finish line and was talking with her boyfriend. I walked up and gave her a high-five, said congrats. She had a huge smile on her face when she said, “Thank you so much for egging me on! I wouldn’t have finished as strong as I did without you!” Yeah, that made me feel pretty good. 😉

I kept walking around, and ended up seeing Flash, talking to her mom and dad. So, again, I walked up and gave her a high-five, said congrats. She started laughing and said, “Thank you so much! You helped me finish!I was keeping up with you the whole race! Thank you for pushing me at the end!” Yeah, I was on cloud nine. 😉

So by the end of the day, I had run 13.1 miles (not including the .25 mile warmup), high-fived two race-path volunteers, egged on two runners, and got a hippo medal and a hippo shirt. I’ll take the soreness and stiffness today and handle it with pride for that awesome of a race. 🙂

icing my left quad, stretching my right hip flexor, and taking pics for Facebook. Multitasking at it’s finest 😉

Have you high-fived people while racing? 

Have you been either the egged or the egger in a race? (are those even real words?! hehe)

Treadmill Workouts Don’t Have To Be Boring

I’ll admit it.

I FRIGGIN HATE THE TREADMILL!!!

It’s boring. Also, the treadmills at my gym face out from the building. This means that you’re watching the weather, the traffic, the people at the grocery store, and Burger King. You’d think it’d be motivational. It’s not. It makes you crave french fries.

But let’s face it: sometimes, using a treadmill is the only way you’re going to get in your run. At some point, it’s going to happen.

So I thought I’d share a couple videos with you to help keep the treadmill as interesting as possible. Are you going to look/feel like an idiot? Very likely. Are you going to get results? YES.

 

 

 

 

 

And if you’ve vowed to never run and/or never set foot on a treadmill, maybe this is more your style:

 

 

Today, I’m set to run an easy 3 miles. I’m guessing I’ll run the usual routes, but we’ll see what the weather’s like. (Running in full sun in the middle of the afternoon = torture.)

Have you checked out the Lululemon SeaWheeze App?!?! It’s AMAZEBALLS AWESOME!!! It’s set to get you ready for their SeaWheeze half marathon, but it’s a great design for any half marathon! It has a perfect schedule to set me up for my half in July, and with extending all training runs a bit, it’s a great schedule to get me ready for the Nike Women’s Marathon in October. The app has videos and demos, and great descriptions of what your runs should look and feel like. Places to take notes for workouts, too. And come on, how awesome is hearing a rest day being called “sweatpantsana”?! 😉 It’s free through the iTunes App Store (sorry, I don’t know about the Android Marketplace. But I can’t imagine it wouldn’t be there!) Check it out!!!

What’s your favorite running app?

How often do you run on a treadmill?

Drooling on a Wednesday Morning

Let’s all take a minute this morning and drool admire David Beckham running, shall we?

There, now how can you have a bad day when watching that?! You’re welcome! 😉

So today I am going through my bookmarked racing events, trying to pick out a race that I’ll volunteer for. Let’s face it: no race happens without volunteers. So it’s time to do my part.

I told them to screen their applicants... *sigh*

I thought this was going to be easy and fun… Oooh! There! That one! Yay! *sign the forms* Done!

I should really learn to shut my inner blonde up.

This is harder than I thought it would be. The logistics to consider: Do I really want to drive over an hour to San Francisco to BE AT the race at 4:30am? Not really. Who’s going to watch my son for me? Probably my mom… I should probably ask her… Do I want to volunteer as an individual, or gather up a team? Hadn’t really thought of it… Green Team? Water? Metals? T-Shirt Exchange? Expo? Crap. There’s more to this than I originally thought.

Side Note: I wanna be this lady when I’m her age:

seriously-- how adorable is she?!?!

After looking around (my love for the internet is reinforced daily), I have decided to volunteer at the San Francisco Marathon in July. I figure I can volunteer at registration on Saturday and then run it on Sunday. I know, I know, what can I say? I’m a genius.

Plus, although it’s not on the same “course,” it’ll help me figure out what running in San Francisco is like. I need to be prepared for the Nike Women’s Marathon in October.

Have any of you volunteered at a race before? What’s your most memorable (good and/or bad) moment having to do with a volunteer?

Geek, Squared

What to do, what to do… A beautiful day in NorCal, the sun shining, not a cloud in the sky, light ocean breeze… Let’s go to RoboGames!!!!

A convention filled with geeks and robots! And don’t forget the robot wars!!! I don’t know who was excited more: my son or myself. Eh, let’s be honest, it was probably me 😉

getting in the car to get our Robot on!

my son (grey shirt) and his friend (red shirt)

strike a pose!

look ma! no hands!

RoboHockey, anyone? Sure, why not!!

I seriously thought about stealing this one...

too bad it didn't come pre-stocked!!! Paaaaartaaay!

Universities from all over the world put together robots and fought them in little battles…

Warning: only the truly geeky should watch the following video. Be prepared to get angry at the rude people walking in front of the amazingness!

All in all, it was a great adventure! Only an hour drive, and filled with neat stuff! Totally geek’d out!! And yeah, the kiddos were bored before I was 😉 I could stayed there all week 😉

My workout today? Taking care of two 6 year-olds and walking all day at the convention center. My workout tomorrow? Running 🙂

Any awesome weekend activities?! 

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? 

my soggy run

Question: does Heather run in the rain?

Answer: the jury’s still out. 

true story.

Before today, the answer would have been “Hell NO!” So what I did I do today? Ran in the rain. Not went out running and got caught in the rain, nooooooooo. Actually went outside while it was raining and started running. Someone needs to call the men in white coats, cuz something is wrong with my mental capacity today…

If you've seen The Lost Boys, or listened to the Beach Boys, then you know the Santa Cruz Beach Boardwalk... here's the less tourist-y view...

I ran along the levy (the “sidewalk” created by the city to run along the San Lorenzo River that flows through town), and I had never run there before. Partly because it runs through some pretty boring scenery, but mainly because that’s where the homeless tend to hang out. And geese. They hang out there, too, and they’re evil. 

I pondered a few things while I was running today:

my lungs hate me. I’m coughing up all sorts of crap my body was storing while I was sick. Awesome. 

As long as I’ve got a hat, I probably don’t hate running in the rain (pfft, who am I trying to fool?! it was drizzling, at best.)

NorCal definitely needs more rain. There’s almost no water in the river. 

Why in the world would someone put a bean bag chair on their roof?! 

damn straight I had to stop and take a picture!!

All in all, I ran 2.25 miles, averaging a 9:37 pace. Not bad. I stopped at 2.25 cuz that’s where I met up with my mom at PetSmart and we walked for another 2.25 miles. I didn’t track the time on the walk, but I don’t care. I was just walkin with my momma, enjoying the awesome company and cursing the weather. 

So, today, if you haven’t worked out yet, get your butt outside and go for a run, go for a walk. Just get outside and enjoy some fresh air! ❤

How to get a trim, fit, feminine physique

I love CrossFit. I love running, kickboxing, weightlifting, shadow boxing… I love a whole plethora of activities, but as of right now, CrossFit takes the cake. (hhmmm, caaaaake… Sorry, I got distracted for a moment) I love the kickassery of CrossFit and the amazing feeling of accomplishment that I get from the WODs. I love love love it!! 

That being said…

Personally, I’d rather look like this: 

Than this:

want to look like I work out, but I don’t want to look like a “gym bunny” or like someone who can kick your ass. I would much rather have a sleek, feminine physique. 

If you’re one of the people who wants what I want: read on. If not: skip this blog posting. Your kinds of posts will come later. 

I used to hear it all the time at the gym: women can’t bulk up like men can. I’m here to wave the Bullshit Flag. Yes. Women can bulk up like men!!! Do we do it to the same extent? No. We don’t have enough testosterone to get to a “man’s level” of bulk. But you better believe that if you train like a man does, you’ll become a tiny version of a man’s body, but with lady parts. 😉 

So this post is all about how to get into functional shape without building up your muscle mass!! 

First off, you want to keep doing functional training with weights! Keep up the cardio, too! If you want a sleek, feminine physique, we’re just going to change how you do these exercises!!

Your objective over the course of a week: 

  • 3 HIIT (high intensity interval training) cardio sessions (15 – 20 mins long)
  • 3 long, steady cardio sessions (30 – 90 minutes)
  • 3 days of resistance training and/or yoga

How you break it up and pair it together is up to your body and your schedule, but at the end of a 7 day period, you should look at this list and say, “Yes, I’ve done all of that.” So for example:

  • Monday: 20 min HIIT workout, followed by 45 minute walk.
  • Tuesday: 30 min resistance training
  • Wed: rest day
  • Thursday: 15 min HIIT workout, 60 min walk
  • Friday: 30 min resistance training, 60 min yoga class
  • Saturday: 20 minute HIIT workout, 30 min elliptical
  • Saturday: rest or 60 – 90 min yoga class

Of course, do what works best with your body and your schedule. This is only an example. 

Now we’ll go over what your HIIT workout should be.

For your HIIT workouts, they can be as simple as alternating walking and sprinting. Since over the course of the workout you’re only going to be doing between 6 to 10 sprints, make ’em balls to the wall sprints!! Go all out!!! You can also do this on the elliptical, the stairmaster, the cardio rower, the bike. (Just please note: the bike is going to give you the least amount of calorie burn, and seriously, we’re trying to burn as many calories as we can right now. Make your workout count!) 

side note: my fave HIIT workouts are from Turbo Fire

For resistance training, focus on functional fitness (i.e.~ exercises that mirror daily life). I’m talking about squats, lunges, push ups, pull ups, planks, wood choppers… the list goes one. The key is to focus on your muscles working together, rather than focusing on one muscle at a time. Here are some great examples of what you should be doing (you can watch these on “mute” if you prefer. I’m just showing these as examples of proper form):

she’s doing this heavier than you’d do if you don’t want to bulk up, but her form is perfect!

your goal in this plank is to keep your hips as stable as possible, don’t let them swing with the weight shifts

Now that we know what types of exercises we want, let’s discuss the resistance level involved. If you fatigue or lift to failure, you will add muscle mass. Simple as that. So whether you do heavy weights with low reps, or light weights with high reps, if the last 2 – 5 reps are hard, you’re going to get the same results. That means that with all of these exercises, you need to be using weights that make you feel like you’re working, but STOP before you hit the point of “heavy”!!! This will help prevent the muscles from “tearing” and therefore, help you to strengthen the muscle fibers without making them any bigger! 

As for the types of yoga you do, choose the style that best fits you. Since yoga doesn’t burn it’s way through calories, that’s not what it’s being used for. We want to stretch, calm the mind, and focus on feeling what our body is doing. Experiment with what works best: there’s no wrong type of yoga, just maybe a yoga that doesn’t fit your personality. 


Key points: functional exercises, HIIT cardio and steady cardio, yoga, and not hitting the point of “heavy” in your weights. Stop before the reps get hard! 

Of course, eating is also a large part of how your body responds to training. Make sure that you’re following the Zone diet and that you’re getting plenty of water, fish oils, and sunshine!! 

As always, feel free to email or comment want questions that you have! I’m here to help! 🙂