5 Week Jump Start – Spring 2014!

Last week I was asked if I would run another challenge.  I’ve debated for a while about doing another challenge because I think often times they have opposite outcomes from what I want!
I want working out and healthy eating to be a lifestyle, not just a 5 or 6 or 8 week challenge where we go all out then resort back to our old ways after it’s over.  I’m the queen of this, there’s no denying it!
In the past, I have done bikini competitions, competed in challenges with clients, and seen great results!  The probelm was, I always deprived myself of things I love that I went overboard the other way and completely over indulged.  Whoops.

But, at the same time, I do understand people like a little Jump Start to get back on track.  The holidays can throw us so far off our ABFResize-0166normal schedules...

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Prosciutto Cup Egg Muffins

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I know I’m not alone in finding mornings to be completely hectic!
My alarms goes off at 4:45, and it’s a mad scramble to get dressed, get breakfast, grab coffee (an absolute must) and get out the door!
Lately, the snooze button has been winning the war, which has lead to even less time to get ready.  So, what would make my life easier?!  A pre-made breakfast that can be quickly nuked and is ready to go!
I used ingredients we had in the house to make Prosciutto Cupped Egg Muffins!

Ingredients:
2 strips of uncured prosciutto per muffin
Eggs- free range is best (unfortunately, we were shorter on eggs then I thought, which I only had 5 eggs)
Egg whites  (I used Crystal Farms 100% Liquid Egg Whites)
Spinach
Assorted chopped peppers
Cooking Spray
Fresh group black pepper

Steps

Preheat oven t...

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2014 – Year Of ME!

That title probably sounds a bit selfish, but let me explain…

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At the beginning of each year, I ask that my personal training clients come up with workout and nutrition-specific goals so I have an idea of what to focus on during our workouts.  I also suggest they come up with some goals for all other areas of life.  (I believe in goals rather than resolutions, because resolutions are so often forgotten in a few weeks…let’s be real, how many of you have forgotten yours already?!)

I love when my clients can look back on their goals and see how they’ve been able to work hard towards, and accomplish what they want!

I also write goals for myself.  I write down what I want to accomplish health/workout-wise, work-related, relationship-specific, etc...

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Beat The Winter Chill

Baby it’s cold outside, but that’s no reason to be cold all day!WhiteIcicle

Here’s a workout you can do in your house with little equipment:

100 jumping jacks
50 squats
20 pushups
50 high knees
30 dips
1 min plank
20 star jumps
Repeat 3x

Even though it’s cold out, don’t forget to drink lots of water still!  It’s a lot easier to forget during chilly temperatures.  (I even drink my water warm just to help me warm up from the inside!)

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Tank Top Arms

Set 1, 3 x:ABFResize-0077

  • Bicep 21’s (7 curls, stopping halfway up, 7 stopping halfway down, 7 full range)
  • Tricep pushups to failure
  • Russian Twists – 15 each side

Set 2, 3x:

  • Hammer curls (palms facing each other)
  • Tricep kickback – 12-15 reps
  • Forearms to hands plank – 10 each side

Set 3, 3x:

  • DB isometric curl hold (hold DB’s with your elbows at a 90 degree angle) – 20 sec hold
  • Stationary Gorilla hops (plank on hands, hop feet up outside hands, hope feet back to plank position, hands don’t move) – 15 reps
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Wedding Dress Arms

 wedding dress_kate middleton

Set 1, 3x:

  • DB curls (hammer on the way up, reverse on the way down) – 15 reps
  • Inchworm to pushup – 8 reps
  • Bicycle crunches – 25 each side

Set 2, 3x:

  • 8 DB curls (fast up, 5 sec slow count down)
  • Crab toe taps – 15 each side
  • 1 min plank

Set 3, 3x:

  • Overhead tricep extension – 15 reps
  • Bench dips to failure
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8 Rounds of Abs and Cardio

*** Abs & Cardio Burner***
8 Rounds with as little rest as possible!

1 min plank
30 sec high knees (pull your abs in tight)
1 min plank with cross-over knee tuck (bring elbow and opposite knee to each other)
100 Jump Ropes (pretend, if you don’t have one)
10 pushups to a T (side plank on hand)
30 second lunge jumps

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Pumpkin Workout

Pumpkin Workout
Grab a pumpkin (before it’s all carved out)
Have your kids join you, too, with baby pumpkins!

* 1 min Overhead walking lunges
* 1 min Russian Twists (10 each leg)
* 1 min bicep curls (pumpkin in both hands, keep elbows squeezed in, curling fast)
* 1 min overhead tricep extensions
Repeat for a total of 3 rounds.

* Run up and down your stairs 4x (hold pumpkin for extra challenge)pumpkin

* 1 min step ups right leg (holding pumpkin, step up on chair)
* 1 min step ups left leg
* 1 min tailbone balancing shoulder press (balancing on tailbone, like in a Russian Twist – heels off the ground – shoulder press pumpkin up)
* 1 min one hand on pumpkin pushup (place one hand on pumpkin for an uneven pushup, alternate hands)
Repeat for a total of 3 rounds.

* Run up and down your stairs 4x

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Famous Countdown Workout

We did a similar workout in bootcamp, but added a 1/4 mile run in between each new exercise…try that for an extra challenge!

OR, after you get through the whole thing, rest for 1-2 minutes, then climb back up!

** Add weights for an extra challenge!

 

100 Jump Rope (No jump rope? Just pretend, work those shoulders!)

90 Squats 

80 Jumping Jacks 

70 Lunges 

60 Mt Climbers (To each side) 

50 Bicycle Crunches (To each side) 

40 Floor Jacks 

30 Squat Jumps 

20 Pushups 

10 Burpees (Yes, with a pushup) 

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New Morning Class Location for 2014!

I have a huge bootcamp announcement for 2014, and it’s one that I’m incredibly nervous/excited about.

For those of you who have been to Infinity, you know what an amazing, beautiful and clean facility it is!  It was brought to my attention a few weeks ago that we are, well, ruining their floors.  Unfortunately, our shoes and dumbbells have been slowly stretching the mats, which has caused them to rip in numerous places.  Obviously, the school’s number 1 priority is karate and keeping their facility in top shape for karate!

So, needless to say, this made me a bit frantic!  I’ve been scrambling and searching for the past few weeks for a new option for us.

Luckily for me, my home away from home, Supreme Health and Fitness came through to save the day.

Starting the week of Januar...

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