New month – New workout plan

Hey, guys!  Happy August, can you believe it is August already?  I know it is still Summer, but my mind has been wandering towards Fall.  I even had a Pumpkin Pie smoothie over the weekend, it was delicious.

I had shared my personal workout calendar a couple of times last month and had a few comments that it seemed helpful.  So I thought I would share a calendar and some workout ideas for this month. Here is a printable calendar for the month for you to use    -> calendar

I also have a brand new workout for you!  Make sure to warm up for about 5-7 minutes prior to starting this workout.  All you need is a pair of dumbbells, but if you have a resistance band handy, try tying it around your thighs for your shuffles.  Just make sure it is a good 5-6 inches above your knee.  I did the shuffle portion of this workout by shuffling back and forth across the room, but depending on available space, you could do 3-5 shuffles in one direction, before coming back in the other direction.

bit o everything

Looking for some more workout ideas?  Try some of these:

400 Rep Workout

Four Round AMRAP

Plank it out

Quickie Burpee Workout

Or check out some of my favorite online workouts

*Please listen to your body and follow any directions from your doctor while engaging in physical activity.   While I am a certified personal trainer, I am not familiar with your individual needs and abilities, and information provided here is not intended to replace that of a medical professional.

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My favorite workouts online

Hey, friends! Happy half way through the week!  How’s it going so far?

I have been meaning to post some new workouts recently, but have not been able to get them prepped and up on the blog. Hopefully, I will be able to get them up and on the blog soon.  In the interim, I wanted to share some of my favorite sources for free online workouts.

Bad Yogi – Erin’s yoga flows are some of my favorites for a quick yoga session.  I love her energy and I can easily find the perfect quick yoga fix for me.

yoga 2

Popsugar – The PopSugar YouTube channel and website always has new, on trend workouts. I always feel challenged by their workouts and can find something I like no matter if I’m feeling HIIT, dance or anything in between. They also have workouts ranging from 10-60 minutes so I can find something no matter how tight on time I am.

Fitnessista: Some of my favorite quick workouts to bust out while traveling come from Gina’s website.  She also has awesome Summer and Winter shape ups, which are FREE month-long workout plans.

Pumps & Iron: Is another go to for me if I am looking for new strength ideas, I love the variety of moves she incorporates.


What are your go to quick or at home workouts? Do you prefer to follow a workout plan, or do you make up your own routines?

Hope you have a great day!

Gimme the pizza + new workout

Hey friends, happy Friday eve!  How is your week going?  Thank you for all your feedback on my Whole30 review.  I had some requests for meal planning ideas and shopping lists for Whole30, so I am putting together a post on it, that will be up next week.

So, I had every intention of slowly reintroducing foods over the next few weeks, but then this happened.

pizza

I had wanted to take a picture before any slices went missing, but the babies wait for no one when it comes to pizza.  It was a long day, and by the time I picked up the babies, I was just not feeling up to making dinner.  It was not the slow food reintroduction I was planning.  But it was delicious!  What can I say, sometimes life just calls for pizza.

Switching gears, I wanted to share a little workout with you that I put together last week.  This workout consists of a set of exercises containing 100 repetitions, to be completed 4 times (for 400 repetitions total).  The only equipment needed is a pair of dumbbells.

400 Repetition Workout

Please feel free to adapt as needed to suit your needs and goals.  Let me know if you give it a try!

What have been your go to workouts recently?

How do you feel about pineapple on pizza?  I usually go with veggie toppings nowadays, but when I am feeling nostalgic, I am all about the pineapple and Canadian bacon.  It was my favorite when I was a kid.

Track circuit workout

Hey friends!  We are edging ever closer to Friday!  How’s your week treating you?

I am doing pretty well since getting over my Tuesday funk.  I went to a nice, heart pumping Turbokick class last night, which always makes me happy.

We also had a little bit of rain last night, which in southern AZ, is a real treat.  Dinner last night was kinda on the fly.   We made the pesto out of the Whole30 book to use up some basil we had.  I added the pesto to a sauté of shrimp, cherry tomatoes, swiss chard and carrot noodles (from Trader Joe’s)  it was delicious, total comfort food flavors.

shrimp pesto

Today I thought I would share with you a little track workout I did over the weekend.  I am not a really regular runner.  So when I do run, I tend to stick mainly to shorter, 1-3 mile runs and like to incorporate strength exercises in to break up the actual running.   The track closest to me is 1/4 mile (is that the standard track length?), so this worked out to a two-mile run, with breaks at each lap for lunges or push-ups.  Feel free to adjust distance or repetitions to meet your needs.

2 Mile Track Workout

Runner friends – any tricks for adding distance when running alone?  I will run longer when I am with someone, but tend to take more breaks, or stop sooner when I am running on my own.

 

Little workout for your Wednesday!

Hey guys!  How are you today?  Cheers to it already being Wednesday!  Last night the hubs and I continued the grilled dinner love with lemongrass chicken skewers (adapted from the Whole 30 book), baked sweet potato fries and carrots with guacamole.  Maybe not the most cohesive dinner ever, but it was delicious.

chicken skewerschicken dinner

Today I thought I would share a little workout I did with one of my classes recently.  This AMRAP (as many rounds as possible) workout utilizes four rounds of different exercises, each round lasting 6 minutes.  I love AMRAP workouts because knowing I have a short amount of time to work with, I will really push myself to try hard and get an extra set in.

I would suggest warming up prior, and taking 1-2 minutes between rounds to rest and recover.  This workout was designed to be about 30 minutes, including a warm up and rest time between rounds.  You could cut reach round down to 4-5 minutes if you are shorter on time.  Or bump each round up to 7-8 minutes if you have a little more time to work with.

4 Round AMRAP

Hope you have a great day!

It’s almost time to party! + Plank it out workout

Happy Thursday, how are you today? Hows your week been going?  It is shaping up pretty nicely over here.  My bruised knee is in full on purple mode, so unattractive, but not especially tender any more.  The baby girl is feeling better, and my handsome fella is graduating today!  I am so proud of him and so excited to celebrate this weekend.

Also, I just love these graduation candy stickers, they are just so cute and fun.  The hubs is not a huge fan of Hershey’s kisses, so we had to get some peanut butter cups in the mix as well.

candies

It has been a busy week with babies, work and getting graduation stuff ready for the hubs, but I have been working in some fitness where I can.  I had a good sweat session at Turbokick last night, and am headed to a Barre class on Friday.  I am super excited for the Barre class, I have taken online classes, but never an in person one. Also, it is my local studios third birthday, so it is a free class (score)!

In addition to teaching and a couple of classes, I have also been trying to sneak in some mini workouts here and there.

If you are looking for a quick workout, how about my quick plank workout? It has a focus on core and upper body strength, and all you need is one dumbbell and 10 minutes (or less).

10

Quick (only 20 minutes) treadmill workout

Why hello Tuesday! Hope everyone’s week is off to a great start.  It is surprising cool here right now, so I am enjoying the brief break from the heat.  Southern AZ was in the 90s last week (and I think it might have hit 100 one day), but we are expected to stay in the 60s today.  It is a lovely break before the hot, hot heat coming in the summer.

So, I have a confession to make.  I do not exactly love running.  I don’t mind running per se, but it would be a stretch to say I looked forward to it or anything.  I somewhat enjoy the treadmill portions of a Orangetheory class though, and I don’t mind a jog with a friend.  But anytime I try to run alone, I am like 5 minutes in and trying to find a reason to end it early.

While there are plenty of other activities and workouts I could do, I still love the idea of running.  I also feel like it gives me an instant snapshot of how my endurance is that day, and I usually feel pretty great afterwards.  With that in mind, I have been playing with different types of runs, and ways to make running more enjoyable for me.  One thing I have found that helps, is to go with a Orangetheory style run, with varying tempos.  This breaks it down for me, so instead of focusing on the whole time I want to run, or how far I’m going, I just focus on getting through the next minute or so of my base pace or push pace.

This 20 minute treadmill workout flew by for me!  This is a great little cardio workout when you are short on time, or to pair with some strength training.  You could also easily make it a 25 or 30 minute workout by repeating minutes 10:00-15:00 once or twice before moving on.

For your base pace go with a comfortable run or jog, one you could maintain for a while. Your push pace should be 1-2 miles faster than your base pace.  So for example, if your base pace is 5.0 mile per hour, your push pace would be 6-7 miles per hour.

Copy of ACORN

Let me know if you give it a try.  Hope you have a great day!