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My Prego Cardio Workout

Posted by | Fitness Tips, How To, pregnancy workouts, prenatal fitness, prenatal workouts, Real Success Stories, Uncategorized, workout, workouts | No Comments

Staying active and healthy is a huge concern of mine, and should be yours, throughout my pregnancy.  Experts suggest at least 30 minutes of physical activity A DAY for expecting moms.  Exercise and staying active can ease pregnancy symptoms, quicken and ease your little one’s delivery, and is actually healthy for you and the babe!

**Please note that I was and have remained very active before and throughout my pregnancy. I work out for health benefits for me and my baby, not to lose weight or burn extra calories!!  You should always consult your OB before starting any sort of exercise program or routines.  I am not a doctor and what is okay for me may not be in you and your baby’s best interest so please please talk to your doctor before you workout. If you are cleared be sure to drink plenty of water and add extra calories, depending on your trimester, to be sure your babe is getting all the nutrients it needs.**

Here in good old Louisiana, it is already 90+ degrees outside with humidity that will make even the straightest hair frizz like Curly Sue. That being said, I try and get my workouts in before 8:30 or hit up the gym to avoid over heating.  Luckily, or sadly depending on your view-point, I am up at 5 working with clients most mornings so I usually am able to get my workout in before it gets too hot out so I can enjoy the buggy  great outdoors.

Many of you have been asking for an example of a workout that I do so here it is, this is actually what I did this morning.

Not Pregnant? Pregnant but not at the same level? No problem, you can mix this workout up by adjusting the intensity of your jog to a run or sprint, adding more or less jogging time and recovery time, and more or different plyos in between jogging/running segments to adjust for your skill level.

25 minute cardio/plyometric workout:

Equipment: Stop watch and a killer play list to jam to.

  • Warm up: Walk/slow jog. I usually go 2-3 minutes to make sure my muscles are nice and warmed up.
  • The Main Event:  Jog 3 minutes.  Keep stop watch running for the rest of the workout without pressing stop, even if you have to rest
  • Complete Front lunge walk, 20 total steps; 10/each leg
  • Walk remaining time until 5 minute mark, make sure you are breathing deep and recovering from jog
  • Jog 3 more minutes
  • Complete 12 tricep dips (I use the curb to do these on) and 10 push ups
  • Walk remaining time until 10 minute mark,  again make sure you are breathing deep and recovering from jog
  • Jog 3 minutes
  • Complete 15 squats
  • Walk remaining time until 15 minute mark
  • Jog 3 minutes
  • Stop and while walking complete small arm circles 30 seconds one direction, then switch and immediately do the opposite direction with no rest 30 more seconds
  • Walk remaining time until 20 minute mark
  • Cool Down: Walk until you have recovered your breath fully, STRETCH!! (2-3 minutes)

Pregnant or not make sure to drink plenty of water before and after working out! If you are prego make sure you are adjusting your calorie intake to account for the calories you are burning to ensure you are continuing to give your babe the nutrition it needs to keep growing!

Like this workout?? Let me know by liking, sharing or commenting below and I can continue to add more like this on my blog!

Throw Back Video: Buns Of Steel

Posted by | Fitness Funny, Fitness Tips, Motivation!!, Uncategorized, Weight Loss Tips | No Comments

Yes people, dust off your VHS player and let’s get down on some Buns Of Steel!

If you are like me and I suppose the rest of modern America, I do not own a VHS player anymore but not to fret just head on over to the dollar bin at Wal-Mart or Best Buy and pick up the new DVD version of this amazing classic! And don’t worry it still has the awesome eighties packaging and is the exact same video.

Great Leg and Hip workout

This baby was actually a gift from one of my clients who said she saw it and couldn’t resist buying it. Too bad for her it KILLED me and I can’t wait to start using some of the moves good old Greg Smithey came up with on her!  So to all my clients please look at this man and thank him for your new fab booty.

Buns of Steel

I am very serious about this workout being a killer! The cardio warmup involves your arms the ENTIRE time and they were definitely feeling the burn by the time we were ready to begin the “real” workout.  The next part of the workout is obviously all buns, mainly focusing on your hips and those abductors and adductors that shape them.  It was killer and Greg was a cheesey  great motivator reminding us that “we are going to impress people coming and going”, and to “keep squeezing all that fat right out of our hips”.

The length of each move was what was really hard about this workout.  Imagine an hour-long Pilates class doing only about 5 moves over and over, it burns deep and in places I never knew existed after a while.  I wanted to give up but instead I decided to just people watch all of the class members in the background to keep me distracted.  The eighties were not the best in the way of exercise gear. Not only are there high cut leotards but they wear spandex under them and then a different color underwear over them.  Add in leg warmers and the occasional fannie pack and the only thing I can say is best people watching I’ve done in a while.  Here is my favorite girl, she had it all and then some!:

Great leg workout

Please notice the belt and the amazeballs headband over the perm mixed with leg warmers and those fresh reebok hightops.  I die.

Moral of the story is trying some of these classics could be a great way to mix up your workouts and give you new old ideas for fashion and exercises.

Stick To Your Resolution!

Posted by | Fitness Tips, How To, New Year Weight Loss, Uncategorized, Weight Loss Tips | No Comments

How To Pick A Resolution That You Can STICK TO!

It is the last day of 2012 and I know many of you are now looking ahead to the new year wondering what you can do to improve your life, your relationships, and most importantly yourself! The sad thing is less than 15% of people who make resolutions actually stick to them! Not to worry, you can be that 15%!! You just need to pick your resolution carefully so you can stick it harder than a McKayla Maroney Vault.

Stick to Weight-loss

A huge mistake people make when setting their resolutions is they are not realistic. If you are 100lbs overweight making your resolution to lose the entire 100 lbs is setting yourself up for failure.  Start small and realistic, something that you can accomplish in a shorter amount of time like 30lbs (which is still a HUGE weight-loss).  That way you can start to see your progress towards your end goal faster which will keep you motivated! Once you reach your goal set another, there is no rule that states there can only be one resolution a year!!!

Another way to stick with your resolution is to make a game plan within your resolution.  Instead of saying you are going to lose weight this year try this; I am going to lose weight by working out ___ times a week.  Making your resolution quantitative can be that extra push that can get you to the gym.  If its Friday and you haven’t worked out the amount of times you set as your goal, you can push through and get in those workouts before the week is up!

Now that you have your resolution, set yourself up for success.  Start a log, write your goal out and set up your game plan. You want to make sure you know exactly how you are going to attain your goal.  If your goal has to do with eating healthier, go through your kitchen and toss the junk and replace it with some healthy options.  If you want to start exercising go join a gym or book me a trainer.  Making your lifestyle changes as easy as possible is what you want to do, the fewer excuses you have the more likely you will be able to keep your resolution!

“Believe in yourself and you are halfway there!”

Happy New Year!!! Cheers!!

-Amy

Fake It Till You Make It

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Sometimes Confidence Is All You Need To Keep Your Plan On Track!

Have you ever noticed in everything you do in life that the more unsure you are of yourself the more you lose your motivation to continue on?? Fitness is no different!!

When starting a new weight-loss plan make sure to do your homework!! Is the person you are taking exercise advice from a Certified Personal Trainer or someone with a college degree in Exercise Science?  If you are starting a new diet, is the person who wrote the book your reading an actual nutritionist???  Most people don’t realize that anyone can write a fitness or diet book/blog!!

Learn about what types of food are actually good for your body, read up on actual nutrition and how food works in your body, not just what some celebrity did to lose 10 lbs in 10 days.  subscribe to multiple fitness magazine’s daily email blasts with new exercises and healthy recipes to try out! The more options you have in your back pocket the more confident you can be when you go to the gym or make decisions on what to eat!

The more you are confident in yourself, the easier it will be to start seeing results! And trust me if you are more confident in your game plan people will take notice!! They may even ask you for some advice on their weight-loss journey!!