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.

 

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

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.