10 Minutes of Exercise CAN make a difference.

10 Minutes of Exercise CAN make a difference.

10 minutes of exercise can improve your outlook, mood and overall health.  Try doing this 1 to 3 times a day!

One of the biggest complaints I hear from people regarding there day to day life would be there is not enough time for exercise!  The intention is there but the day slips away from you.

Believe me, I understand.  I try to schedule my workouts in the morning so I don’t flirt with the idea of playing hooky all day.

Try this short workout:

Set Timer for 10 minutes. 

See how many Rounds of the following exercises you can do.

5 Push ups

10 Sit ups

15 Squats

(Just getting moving again?  Start with wall push-ups or start on your knees).

You can do this!!

Slick Quick Upper Body Workout

download (3)Do this slick quick upper body workout in no time or see how many rounds you can do in 10 – 15 – 20 minutes!

Jumping Jacks – 1 minute

Push Ups – 10

Forearm Plank – 1 minute

Tricep Dips – 15

Plank – 1 minute

Spider Man – 10 on each side (See Diagram)images (33)

Burpees – 10

Tricep Push Ups – 10

** Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

 

 

 

Muscle is Beautiful

DSC_0095Muscle is beautiful in my opinion and for most of my adult life I have been trying to build more.   At age 47 things are starting to move south, so I figure…… if I build up the muscle in my legs I won’t have saggy knees!  No brainier!  lol!

The key is not only weight training but in what we eat.  The eating part is a little more tricky for me.   I have been doing more reading on the subject and I have included a few tips and links in case you are trying to build as well.  I realize that 2 of these articles are from Men’s Health.  But remember Ladies, muscle is NOT just for men!!

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan

http://www.menshealth.com/nutrition/muscle-building-foods.

The next piece of the puzzle is how we train AND rest.  I prefer CrossFit training, a nice mix of weight training and endurance training.

Compound exercises, such as squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

Read more: http://www.livestrong.com/article/453291-the-best-ways-to-build-up-leg-muscles/#ixzz2mssap12r

Happy building 🙂

Fast and Furious Workout in Honor of Paul Walker

This “fast and furious” workout takes on a whole new meaning.  As I was looking through some older blogs and workouts, I came upon this one.  Seems appropriate for today.  http://www.cnn.com/2013/11/30/showbiz/actor-paul-walker-dies/

What a shame…… Paul Walker…… you sexy beast.  Here is to you.

 

Fast and Furious Workout – How many rounds can you do in 20 or paul-walker-2003-mtv-movie-awards-chkoq4130 minutes?

40 Jumping Jacks

15 Squats

20 Lunges

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

My Diet until Thanksgiving – Week 1 (Weigh-in) I Lost 3.4 lbs!

DSC_0050My Diet until Thanksgiving – Week 1 (Weigh-in) I Lost 3.4 lbs!  I admit, I was surprised.  I didn’t suffer that much after the 3rd day.  I was hungry at times, but I would eat nuts, make a shake with  fresh greens or fruit.  Keeping myself busy, was my main survival mechanism.

I love Crossfit!  I have swallowed the kool-aid, or should I say kill-aid over a year ago, and I am hooked!  So, on Monday, Weds. and Fri. I ventured off to my favorite xfit gym (http://northendcrossfit.com/).   The kids were off on Tuesday so I did my own workout, check it out  (http://www.fittobetrained.com/august-adrenaline-rush-quick-workout/).  I enjoy riding bike, but I only was able to ride a few times this week.  Stay as active and busy as possible, that is the bottom line.  I even cleaned my house and did an at-home manicure and pedicure and whitened my teeth.  Anything to keep food OUT of mouth!!

As for nutrition, I wasn’t ready to go on my own schedule suggested in my April blog (http://www.fittobetrained.com/metabolism-boost/).  Too strict, I didn’t want to set myself up for failure.  I will try this week.  Just being honest. I did eat almost every 2 hours.   I did eat a lot of yummy salads.  Out and at home.  I did drink a lot of shakes (breakfast and snacks).  I did eat lunch and dinner and I enjoyed 2 days without any meat. I did use my girlfriends recipe for Alfredo ( http://www.fittobetrained.com/creamy-cauliflower-sauce/) on Monday night  with Chicken and Organic wheat pasta and fresh parmigiana cheese.  Delicious!  I did lose 3.4 lbs!  Yippee, great start.

 

Butt What? Get the Butt you want!

fitness-levelButt what?  Want a Brazilian Butt?  Do this lower body focused workout at home and your ham-hocks will be screaming for mercy!

25 Squats

25 Plie’ Squats

25 Donkey Kicks (right)

25 Donkey Kicks (left)

50 Split Jumps

25 Lunges (right)

25 Lunges (left)

45 Second Wall Squat

REPEAT 🙂

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

 

August Adrenaline Rush :) Quick Workout

images (21)images (27)August Adrenaline Rush 🙂 Quick Workout

50 Jumping Jacks

50 Crunches

20 Tricep Dips

20 Squats

20 Lunges each leg

70 Russian Twists (See photos) Twist side to side

20 Calf Raises

10 Lunge Jumps

30 Second plank

20 Pushups

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

I have posted a bunch of Quick workouts in the last few months.  I will keep it up.  Do them all, pick out your favorites, and mix em’ up.Try to do 4-6  a week and you will find yourself stronger with improved endurance.

 

 

Get ‘er Done Workout! Thursday 7/25/13

crunchGet ‘er Done Workout!  Thursday 7/25/13

45 Jumping Jacks

15 Air Squats

5 Jumping Squats

50 Crunches

30 second Plank

20 Pushups

30 second Superman

20 Walking Lunges

50 Crunches

* Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are pliable and ready to stretch.

7/18/2013 Quick Workout

jumping-jack-cardio-workout7/18/2013 Quick Workout

40 Jumping Jacks

30 Crunches

20 Squats

10 Burpees

Repeat 2 times for beginers and  3x for intermediate or continue for 20 minutes.

Always warm up with a few reps. of each exercise and a short jog.   Cool down and stretch, you are nice and warm so your muscles are nice and pliable and ready to stretch.

Fast and Furious Workout

Fast and Furious Workout – How many rounds can you do in 20 minutes?

40 Jumping Jacks

15 Squats

20 Lungesdownload

40 Mountain Climbers

10 Burpees

50 Bicycles

20 Superman

15 Pushups

40 High Knees

20 Sit-ups

30 second Plank

40 Mountain Climbers

Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 minutes.  Hit it and have fun!!