B∅RED w/ Excercis∃? Mix It upΛ

Exercise is necessary for a healthy mind and body. You know what it feels like to get BORED! Falling into the same routine of exercise not only bores you mentally it also stops you from making any fitness/weight loss achievements.

Here are some tips that will help you stay out of the exercise rut.

1. Mix up your routine: rotate between different types of cardio, like swimming, dancing, rock climbing, cycling. You don't have to always stick to the treadmill or elliptical. Add some intervals or hills into your routine. Not only will you challenge yourself, you will also stay engaged.

2. Join a team. Playing a sport like volleyball, basketball, tennis, soccer, lacrosse, etc..will give you an awesome workout, fun interaction and good competitive drive.

 

3. Extend the invitation. Invite a friend to workout with you. Having the company will allow you to mix up the routine while you chat away during the workout.

 

4. Try a new class. Search your local gym and community centers for classes that will mix up your routine. Give a yoga, Pilate's, kickboxing, circuit training, spin, or dance class a try. It will be a nice break from your usual routine.

 

5. Take a chill pill. Remember to give yourself time to rest and recover. If you push to hard, you will burn yourself out and not have the motivation and drive. This can come across as boredom. 9 times out of 10, you just need to take a day or two off to recover from the stress. Give it a try.

 

Paying It Forward → BBT BOOTCAMP™

I strongly feel that when you are blessed with a gift or talent, pay it forward. Give back to the universe. I came close to death once. When I was given a second chance to live, i knew that I was destined for greatness. Helping people is a driving force. Many people live their lives fearful of sharing information. I don't know if they feel that it will make them less important or remove their validity from this planet. In an ideal world we would all respect each others opinions and share every ounce of knowledge that is stored in our brains.

Well, enough of my rant. I have been working on a program designed specifically for women.Along my travels of finding my purpose, I've stumbled along vital pieces of information that can and will help women of all ages and sizes. Now is the time to step forward and share what I've learned in hopes to help, inspire, and motivate others.

If you are in my area, please come out and partake in this wonderful program. I will also have access to the program on-line so that all of you can participate. Hold on because this next phase is going to be INVIGORATING!

Where have I Been ♥

Hey Guys!

Wow it has been over a month since I have posted anything?! You know when life wants to kick up the notches it defiantly does. I have been pretty consumed with charities and events these past few weeks, and I have sadly neglected my love for sharing information.

Check out those ABS!!!

I wanted to update you all on what has happened:

I have reached my Goal Weight! Yay!!...great

news. I started my weight loss journey over a year and a half ago weighing a hefty 250lbs on my 5'8 frame. I am currently down 75 lbs weighing 175lbs.

I feel lighter, younger, and rejuvenated. This was a hard road to travel but it was well worth it. I will go in more depth as to what worked and didn't work for me. Just let me know in the comments if you would be interested in hearing My details.

I also got a gym membership, since I have reached my goals, I wanted to focus on more toning with weight training. I have a small gym in my house, but I have out-grown all of my equipment.

Zumba for Autism was a Hit! We almost raised 3,000 dollars for a great cause. I want to thank everyone that took the time to support, donated and attend this marvelous event. I am defiantly looking forward to organizing the next one.

Work is still the same, but I am focusing my energy on the next chapter of my life. I need to just take the leap of faith and dedicate my life to all things fitness and health related. I have given myself a deadline of 12 months. This way I can align all the necessary pieces and transition as smoothly into my 'calling'

This post is short. But I wanted to let you all know that I was thinking about you and I will have more information coming up soon. xoxo

PS. I have a new found obsession with Under Armour...great stuff just wish it wasn't so expensive.

Love and Peace

Wake Me Up Morning ⊕ Cardio Blaster!

Hi Loves!

I wanted to share my morning work-out routine that I do. This little baby has helped me reach closer to my fitness and weight goals. I know most of us are pressed for time when it comes to working out. But in all reality you are the only person in the way. The world around you is a gym. You can essentially work-out anywhere, it's all about thinking outside of the box. You can do these in your house, at the gym, at the park, in your office, like I said anywhere.

Start with a 2 minute warm-up
30 Seconds Jump Rope
30 Seconds High Knees
(repeat)

Circuit1(4 Minutes)
50 Seconds Half Burpee with a Push-Up
10 sec Rest
50 Seconds Sumo Squat Jumps with weight in Hand
10 Second Rest
50 Second Alternating Lunge Jumps with Weight in Hand
10 Sec Rest
50 Seconds 10 High Knees one Push up
20 Sec Rest

Circuit2 (4 Minutes)
50 Seconds 5 Mountain climbers 2 Ski Jumps
10 Sec Rest
50 Seconds Box Jumps with Squat at top (if you can't Jump just squat with a knee up)
10 Sec Rest
50 Seconds: 1 inch-worms with 4 Grasshoppers
10 Sec Rest
50 Seconds: 2 Spider man Push ups, 2 plank tuck Jumps 1 Push up
20 Sec Rest

Cuircuit3(4 Minutes)
50 Seconds Ab crunches on Ball
10 Sec Rest
50 Seconds Plank Slides into inverted Plank
10 Sec Rest
50 Seconds  Plank up-Downs

20 Sec Rest

You will feel charged up after this and ready for anything. When you are done remember to stretch. Flexibility is all part of a healthy body. Be good to your body and it will be good to you.

Booming ∗ Lower Body Plyometrics

Hello Everyone!

If you haven't noticed by now, I like doing work-outs where you don't have to spend hours in the gym. My schedule is jam-packed with activities along with a daily 95 minute commute to work. I just recently cancelled my gym membership because I wasn't making use of it, and I was just paying for it every month.

I do have some light equipment at home that allows me to have a complete and challenging workout.

For this work-out you will need a Timer, Mat, 2 sets of weight (one comfortable, the other set should be challenging), Chair, a Stool: you can jump on, ankle weights, and Exercise ball. Don't worry if you don't have all these pieces of equipment. Remember your house is already filled with alternatives for most of these things. Just be creative and think outside the box.

Try to do 5 rounds of this work-out with 10 seconds rest in between sets and 60 seconds rest in between rounds.

Remember warm-up with 2 minute running in place or jump rope. And Cool down after every exercise with a stretch.

Ready Set GO!!!!

30 Seconds High knees
25 Box Jumps
25(each Leg) Box Step Ups with weights
15 one Leg Lunges with weight
15 standing Abductors
25 Sumo Jump squats holding weight
25 Hamstring Curls (w or w/o weight)
25 Hip Lifts with Exercise Ball
30 Calf Jumps without rope
30 Second Wall Sit

Be good to your body, and it will be good to you!

Pillosophy of the Day ♥ Stretch that Body

Most of us forget a vital piece of the puzzle when it comes to training and working out our bodies. We push our muscles to the limit and wonder why we aren't reaching the next level of fitness.

Wall Pose

Is this you? If so you are probably putting your body through too much stress. Do you have a rest/recover day? When I say rest, I don't mean just lump on the couch and do absolutely nothing. Rest should be a day of retreat for those overworked bodies.

I'm not the best at stretching but I am working on it, especially since my work-outs have increased intensity. A day of stretching, a light walk, a nice Soak in the tub. Trust me your body will love you and thank you for it later. I personally like to dedicate My rest days to a Hatha Yoga Day. I work on my deep stretches and to mix it up I will play with some poses. 

This routine is good for all fitness levels, athletes, and work-out enthusiasts. Remember your body will tell you what needs more attention when it comes to stretching, listen to it. I know I have to pay close attention to my shoulder and hamstrings. 

Did you Know?

Stretching Improves Flexibility

Improves Blood Flow

Increases Range of Motion (Speed and Accuracy)

****Remember****

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Upper Body Stretches

Lower Body Stretches


Complete the entire series and you will feel much more limber

Now these are just some basic stretches, take your time and listen to what your body wants. Happy Training. :-)

Sunday Yoga

Zumba For Autism ♥ 4/20/13

Good Day My Lovely readers!

I wanted to share an event that I will be holding on April 20th at MAC Park 743 East Chester Street in Kingston NY. Even though you may not be in  my area, you probably know some one in the Hudson Valley area that can attend the event. if you do please share this post and let's Zumba for Autism! All of the proceeds will be donated to The Center for Spectrum Services. Check out their site here

Purchase tickets prior to the Event

Did you know:

Autism now affects 1 in 88 children and 1 in 54 boys

Autism prevalence figures are growing

Autism is the fastest-growing serious developmental disability in the U.S.

Autism costs a family $60,000 a year on average

Autism receives less than 5% of the research funding of many less prevalent childhood diseases

Boys are nearly five times more likely than girls to have autism

There is no medical detection or cure for autism

This school is a savior for the families and children that face the obstacles and triumphs of autism. The recent cuts in government funding has led to tuition freezes in many schools, especially this one. Join me and a few of my awesome Zumba friends in hopes of raising money for a wonderful cause.

Much Love and Thanks

Summer Ready: 14 Day Shred Challenge

I have been working on 2 week shredder that will get you on track and have you looking and feeling great. The main thing is that you have to stick with it. Yes it will be hard, yes you will feel a little off. But remember that is normal.

When you start making changes to your nutrition and fitness, your body is the biggest complainer. Remember it's all in the mind. Tell yourself that you can do this, You will do this, You have to do this.

I welcome you all to give this a try for 2 weeks. Please post your comments below and give feedback. You are my audience and I learn from you as well. Remember I am with you on this one.

LETS GO!

Work-Out Plan 14 Days

Day 1: Upper Body, Abs
Day 2: Lower Body
Day 3: Cardio, Abs
Day 4: Upper Body, Abs
Day 5: Lower Body
Day 6:Cardio, Abs
Day 7: Rest

You will incorporate light weight and high reps, this will increase your blood flow and help you burn more calories. You will also be working with your own body weight, so push yourself. On your Cardio days do 45-60 minutes and stay in your fat burning HR Zone.
You will perform each Circuit in 15 minutes four times with a ladder set of 12,10,8,8

Upper-Body Break Down: x3
Push Ups
Bench Press (bar or dumb bell)
Overhead Shoulder Press (dumbbells)
Tricep Dips (use a bench for these)
Dumbbell Lateral Raises (dumbbells)
Bicep Curls (bar or dumbbells)
Burpees
Pull-Ups (use a bar or under a table)
Bent Over Row (bar or dumbbells)
1 minute rest and repeat

Lower Body Break Down:x3
Squats/Leg Press (with or without Bands)
Lying(on Stomach) Leg Curls (with or without Bands)
Straight leg Dead Lifts
Alternating Lunges with Weight
Calf Raises
Box Jumps
Leg Extensions with (weight or band)
Sumo Jump Squats
Thrusters (with weight)
1 minute rest and repeat

Ab Break Down:x2
25 Crunches
25 oblique Crunches (alternating)
25 Reverse Crunches
Rest 10 Secs.
25 Bicycles (alternating)
25 Leg Lifts with Reverse Crunch
30 Sec Plank Hold
10 sec Rest
30 Sec Side Plank hold (each Side)

Meal Plan:

Breakfast
Egg Whites,
Oat meal, cinnamon

Morning Snack
nut butter (almond or peanut)
1 scoop Protein powder(whey)
rice Cakes or raw vegetable

Lunch
Serving of Lean protein
Low Carb Vegetable
Serving of Healthy Fat
and 1 serving of Whole grain or complex carb

Mid-day snack
Protein bar, or protein shake, Or cottage cheese and vegetable

Dinner
Lean protein
Vegetable
healthy Fat

Night Snack
Protein,Yogurt(preferably Greek style)

You should be consuming 1400-1450 Calories for the next 2 weeks. Please feel free to play with the proteins. You will be on a 40/40/20 spilt. Meaning 40% of your Calories will be Protein, 40% will be Carbs, and 20% will be Healthy Fats. You will avoid all processed and refined sugars for the next two weeks. Remember it's about eating right and clean.

If it doesn't have a mother or it doesn't come from the earth: STAY AWAY!

Good Luck and I'll see you in 14 Days. Feel free to ask questions I will answer.

Deck of Cards ♠ Workout

Hi friends! I have a fool proof way to squeeze in a work-out without any excuses.

This workout was passed along to me by an avid cross-fitter. She saw the idea on a episode of Biggest loser, so I decided to take the idea and run with it.


I took a standard deck of cards that I had in the house and By suit I assigned a workout to them, the number on the card represents how many reps I will do for that exercise.
Aces: 60 seconds rest
Hearts: Crunches
Spades: Push-ups
Diamonds: Lunges
Clubs: Squats
Jokers:

•  Card 1: 5 burpee's with a Tuck Jump.
•  Card 2: 10 Squat Jumps

King; Climbers x10
Queen: Mountain 
Jacks: Jumping Jacks x10
Wild cards: I had two of these .

• Card 1: Flutter Kicks x10
• Card 2: 30 sec Jump Rope

Pull 10 random cards and set them on a flat surface. When you complete on exercise turn the card over and move on to the next. Rest after you completed exercise #10 for 1 minute. Then repeat the entire circuit.

 

Go for a minimum of 2 Rounds.

1 Minute Cardio Blaster

I was looking up some exercise combinations on YouTube and I came across this 1 Minute workout. Even though this workout is mild in length of time, it is packed with a serious right hook. I managed to do 7 rounds of this little monster and it kicked my behind.

You will need:
A Timer
A a whole lot of Drive and Motivation

READY.SET.GO!!!!!!!!!!!

1 Burpee with a Tuck Jump
5 Mountain Climbers
5 Jumping Lunges
5 Squats
*You will do this set-back to back for a Minute(No Breaks)

Rest for 15 seconds

Repeat the work-out as Many times as You can. This will Kick you butt and ramp up your heart rate.

EAT CLEAN! TRAIN MEAN!



*Workout found on YouTube @sixpackshortcuts
*Photos from google.com

15 Minute Morning Blaster *REVISED*

Good Morning Everyone:

Below is a 6 week at home work-out plan that you can do every morning and it will only take you 15 minutes, (yes just 15 minutes)

NO EXCUSES!!!

You will Need:

• A positive Mind and Determination
• Fitness Mat
• Towel
• Jump Rope
• Timer
• Sneakers
• An Ab Ball (if you don't have one you can do the alternate ab work-out)
• An Ab Roller ( or 2 socks and a smooth floor surface)
• 2 weights of your choice.

READY.SET.LETS GO!!

MONDAY, WEDNESDAY, FRIDAY(Cardio)

Start with a 2 minute warm-up with your jump rope. Or Jog in place. remember to get those knees UP.
Do this Circuit with no breaks in between:

30 Second Jump Rope
30 seconds Jumping Jacks

30 second Burpees

30 second Jump rope

30 Second Mountain Climbers
30 Second Jump Squats on a elevated item(like a box)
30 second Jump rope

30 second high knees

30 Tuck Jumps
30 Football Runs (High Speed)
Rest 1 minute then Repeat 

 

TUESDAY, THURSDAY, SATURDAY(Strength)

2 minute Warm up with rope of Jog in place. You will take 15 second rest in between sets.
 

10 squats

10 lunges

Max out push-ups

10 squated toe raises
Max out Pull Ups(shoulder press will take place of this if you don't have a bar)

10 Shoulder press (use a challenging weight)

25 crunches on ab Ball, (or reverse crunches with your feet on a high surface like the couch)

10 leg raises (seated on mat)

10 oblique Twist crunches(each side)

10 Ab Rollers, (or simulate the Ab roller with two socks on your hands and slide forward and back)
30 seconds Plank Holds

Rest 1 minute then Repeat

 

SUNDAY(REST)

You got this. Keep Track of your Max efforts. and Every week increase your reps by 5 or 5 seconds. This series should last for 6 weeks.

Train for the Best Results

Recently I have been looking for a new workout that would get my heart rate close to maximum performance.  You are probably asking why in the world would I do this..and my answer is just pure craziness, LOL.

But on a serious  note: I teach 3-4 high impact fitness classes a week and train on my own a minimum of 5 days. I have been wearing a heart monitor and I've only been reaching an average of 155-160 bpm.

My Max HR is 195, which means I am in the 80% zone, which is pretty good.

I learned that I have been over training my body in order to burn fat. What I've been doing is Endurance training: "Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event."

So this means that I can re asses my workouts and focus on FAT burn not Killing my self: "Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories."