Lake House Workout

Going to the lake or beach this summer? Don't have any equipment or gymspace? Use this simple, yet tough, bodyweight exercise to keep yourself in check on vacation.

I did this last time I was at my boyfriend's lakehouse on the docks...it was probably the most relaxing intense workout I've ever done! It also didn't hurt that the neighbors on their boat were staring at me--it kept my motivation up!

Make sure to maximize your surroundings and use it to your advantage during a long stretch session afterwards! Also make sure to use some (gentle, natural) bug spray if necessary!

Enjoy :) I know I will this weekend.

Lifting for Core Strength

The most important chunk of your body is by far your core. I hardly think anyone could dispute that--having a strong core is important to maintain form while doing cardio such as running, stair-climbing, rowing, and biking. It's also very important to have good core strength while doing lifts that are primarily for your lower body, since most of your those moves are going to impact your spine if your core muscles aren't in shape. Have you ever seen someone trying to do dead-lifts with a hunched back? It's almost as painful to watch as it is to do. At least it'll hurt in the long-term.

Here's a workout that's sure to help your core strength. Make sure you focus on pinching your back while doing the facepulls, to keep the work out of your biceps. My ballet teacher would always say "keep your wings down and back" That's pretty much right on the money. Making every rep slow and deliberate also helps work the core, especially on those single arm dumbbell presses--you'll feel the pull while you struggle to keep everything in line.

Do these as circuits, so that 1a, 1b, and 1c are done consecutively without rest. Rest in between sets, but only from 30 seconds to 2 minutes MAX. For the 2a and 2b, do not rest at all. Use this a a burst of cardio for some extra fat burning, and make sure your weight is light enough that you can do at 5 reps on at least the first 4 sets.

Enjoy!

Another Low-Impact Tabata Workout

My plantar fasciitis (knock on wood) has been very calm recently, but I thought I'd do another low-impact workout in the hopes that it helps inspire someone whose having issues with jumping to sweat it out anyways! I know it's frustrating when you're mentally motivated to work out, but your body won't cooperate-- especially when your feet or knees are the problem. Well don't let it deter you, because you can still be healthy and make progress without running, jumping, or heavy-lifting. 

Here's a workout that will (hopefully) be gentle enough on your lower joints so that you can complete the full 21 minute workout, feel accomplished, and not exacerbate your injuries.  

Side note: If you are having plantar fascitiis issues, you might want to replace the calf raises with something else upper body, maybe bicep curls or delt raises.

20 Minute Treadmill Interval Plan (and why you should try it!)

picture from treadmillreviews.com

The past 3 weeks or so I've been incorporating intervals into my treadmill routine at the gym. I realized that the Tabata-style workouts that have helped me lose fat are easily done on a treadmill, too! I used to just do a walk to warm-up, then a slow run pace for 2 minutes and my regular/difficult pace for the next 15-20 minutes. Here's how I changed it up ( and kept things interesting...)

Warm-up at 3.6 mph for 2 minutes

Jog at 6.0 for 8 minutes

Jog at 6.2 for 3 minutes

Intervals: alternate between 6.2 and 8.0 every 30 seconds for  5 minutes

Jog at 6.0 for 1 minute

Cool-down at 3.6 for 1 minute

That's a 20 minute workout! Not only does it burn more calories, make the time go quickly, and keep you present and focused on your workout, but it increases your body's endurance for more regular activities, like cycling (Burgomaster, Hughes). Basically, doing sprint intervals makes your muscles more efficient at using your body's energy. Never doing boring old runs again? Me either.

I have noticed that my endurance is increased from doing these sprint intervals a few times a week: my legs feel more svelte when I go on steady state runs outside for my dog. I've started doing some sprint intervals outside, too, to try and get Sadie swole.


If you're interested in reading the article I used for my information, here is the link.

Kick-Ass Cardio

I did a good HIIT last night... a little kick boxing style routine! It was so fun, and I felt like a badass doing it in front of the mirror. I was also listening to some intense daft punk, which helped the mind-set! Here it is:

Adapted from the "Combat Montage" workout on dailyhiit.com

My lats are sore today from all the hooks!

Buns and Core workout and Breakfast

Here is another HIIT workout. I did it last night because I was short on time. After a quick run I did this in my basement and used my 8 lb dumbbells and 10 lb ankle weight belt (for the around the worlds). I only did 2 rounds because of the time, but I liked this one!

This workout was adapted from the "OMG Tight Workout" from Dailyhiit.com

I also wanted to share with you guys something I made this morning that was amazing: Cloud bread peanut butter banana sammies. SO good!

I just toasted the cloud bread in a pan with some coconut oil, then added about 1 tblsp of natural peanut butter and 1/4 a banana. Eat with a fork!

Full Body Workout

Here is another full body workout with heavy weights. I did this one last night, and my traps are sore from the clean and presses. You do feel like a badass doing them though. Especially when the gym is full of men and you're like "Yeah I'm a woman and I'm doing clean and presses with correct form. GET AT ME SON." At least that's what I'm saying in my head.

Legs and Abs

Here is a nice 12-minute workout adapted from dailyhiit.com's "Twelve Minute Killer Curves". Not too cardio-intensive, but make sure you're drinking lots of water (especially if it's 95 degrees there all of a sudden like it is in MD and you work out outside like me :) ). I used my Ugi ball for the weight in the abs exercises, and two 8 lb dumbbells for the others. Heavier would have been better, but that's what I've got!

Happy sweating!

Lift Like a Girl

So I've been feeling a little burnt out on the HIIT workouts. I like the way it's changed my physique, but I'm hoping that getting back into some heavier lifting will help with my *gulp* cellulite. What a dirty word.

This was my workout last night, and I'm feelin' it today!

Low-Impact Tabata Workout

Here's another tendon-friendly workout (since my foot is still not back in perfect working order).

It seems like a pretty good total-body circuit...abs, shoulders, glutes, quads, obliques, Hip flexors. I'm likin' it :) 

Plantar Fasciitis Strikes Again

When I was a ballerina I had a lot of issues with Plantar Fasciitis flaring up, especially during weeks leading up to a performance. After this past month of intensive HIIT exercising I am now feeling the effects of a flare-up in my left foot. It's pretty annoying, but I know it's my body's way of telling me to calm down. It also didn't help that my New Balance Minimus shoes pooped out around March 20, and I had to suddenly switch back to the good old Vibrams without warning my arches beforehand. Probably a bad choice.

Anyways, I took yesterday off and now I'm craving some gym-time so I'm going to try and make a Plantar-Fasciitis friendly routine for this evening.

I'll let you know if this is truly gentle for my painful appendage tomorrow!


UPDATE:

Alright, so I did this workout last night, and I have to say it was actually pretty easy on my aching tendons :) The only thing that still hurt was walking around the gym to get to the weights, stretching area, elliptical...etc. I didn't get to do the bent-over rows or flies because it was so darn busy in the gym and I wanted to get home to see my man, but I added in two rounds of a previous ab workouts I've posted. I signed up for a 7 day challenge with Dailyhiit, and that was their workout for day 1! Good thing it was abs since I still can't jump around right now :/

Death to Adductors

Alright, here's another workout in the Tabata format. It's pretty cardio intensive, and the leg lifts are KILLER. Good luck ;)

Also, I just realized it but this should say "ADDUCTORS" in the picture title. Darn.

{This workout was adapted from a workout from dailyhiit.com}

I went to my parents' lake house on Thursday night for the weekend, but I managed to workout on Friday (pats self on back) while my boyfriend yelled encouraging things to me from upstairs ("why are you breathing so loudly?" "Shuddap") ( he's a gem). We didn't have internet or phone service at my house, so I made up a little cardio routine to make myself feel better about all the beer, cured meat, and aged cheese I stuffed into my little mouth over the course of 3 days. It was hard.

Also, I'm now back on the clean eating after that little 3 day hiatus. Oh well, life goes on.

March 5th Workout 

Today's workout was a little calmer in terms of me dying and sweating all over my carpet, but it was definitely still hard. I'm sure my abs, hip flexors, and hip abductors will be feeling it tomorrow!

These moves have strange names, and I couldn't think of anything more descriptive that was short enough for artwork, so if you have any questions as to what they are, visit Bodyrock.tv for the Sweet Nothing workout to see a breakdown. They are all moves that you can do without weight, and I don't even have a Ugi ball, I just used two big firm pillows for the balance moves.

Have fun!

Ever wondered what "Tabatas" are?

High intensity intervals are good for your heart. They also don't do your waistline any harm, either. Here's a beginner's guide to Tabata intervals. Adding these little gems to your workouts can help your body become a more efficient metabolizer!

Have you gotten a ticket?

TO THE GUN SHOW.