Thursday, 8 December 2011

Monday, 5 December 2011

Stay warm. Eat in. Be satisfied.



Winter is here! There are so many great things that come with the winter and Christmas seasons … One of the best of course, being delicious food! With the colder weather outside and the busyness of the season, Keith and I love making slow-cooker dinners that will last for a few meals. Over the weekend, we were unpacking the boxes for our new home and decided that this would be a perfect week to have some prepared meals for after work, or lunches!


Chili it was! I thought I would share our basic chili recipe, which has plenty of room for personalized taste and style! We hope you enjoy your warm and hearty dish as much as we do!


1 ½ lbs meat (options below)
3 cups chopped veggies (options below)
4 minced garlic cloves
1 tbsp extra virgin olive oil
2 15-ounce cans of beans, rinsed and drained (options below)
2 14.5-ounce cans of diced tomatoes
1 15-ounce can of tomato sauce
½ cup of liquid (options below)


Meat
 - extra lean ground beef, ground chicken, ground turkey, or finer cuts of meat if you like


Vegetables
 - carrots, zucchini, bell peppers, celery, corn, mushrooms … Anything you like really, or that you have at home


Beans
 - red kidney, white kidney, chickpeas, black, pinto …


Liquid
 - decreased sodium beef/chicken/vegetable broths, beer or water


Spices!
 - these are the key ingredients! Chili powder, Italian seasoning, chipotle, oregano, basil, garlic powder, crushed chili flakes … as much or as little of any of your favorite spices!


Brown approximately 1.5lbs of your chosen meat. Add to slow-cooker. Add everything else. Cook on high for 4-5 hours or low for 6-8 hours.


** I have also made vegetarian alternatives - just as delicious! **


Enjoy!!

Tuesday, 22 November 2011

Today's workout!

Happy Tuesday!





This week is crazy busy with working night shifts and packing for our big move!!! My workout today was quick, but increased my heart rate, got my blood pumping, and had me sweating! It is Tone It Up's new workout today and I LOVE it!





Please find their video and printable workout at the link attached :)







Enjoy!!

Sunday, 13 November 2011

Snow Day Workout!



Yesterday was Edmonton's first snowfall of the year! It was a gorgeous morning. Keith & I started our day with a body-pumping workout to warm us up!





This workout is 12 minutes long - 50 second "work" intervals with 10 second "rest" intervals. Pushing your maximum for the entire 50 second interval and throughout the workout! It is quick, but challenging :)



Snow Day Workout
50 seconds work/10 seconds rest x 6 exercises x 2 sets




1) Weighted Squats

     - holding dumbbells or barbell keep core engaged to bend knees and hips into a squat. Assure to keep knees over the ankles. Lower to 90 degree bend at knees, then return to standing. Repeat.





2) Arnie Press on BOSU

     - Holding one dumbbell in each hand, elbows bent. Lift arms to elbows meeting in front of your face and dumbbells touching. 'Open' arms, keeping 90 degree bend at elbows. Press dumbbells to meet above head. Lower in reverse order. Repeat. Stand on BOSU or other stability device. 





3) Push-Up - Squat - Press-Up

     - Start in push-up position with one dumbbell in each hand. Perform one push-up. Jump feet up to hands. Up to standing position. Perform one shoulder press (press dumbbells above head by straightening shoulders and elbows). Return arms to sides. Return to the floor by squatting, placing hands, with dumbbells, on the floor and jump feet back. Repeat. 





4) Triceps Dips

     - Using edge of couch, chair, or tables place heel of hand on surface and extend legs out. Bend elbows to lower bum toward floor. Straighten elbows to return. Repeat. 





5) Weighted Sit-Ups

     - Start on floor with knees bent to 90 degrees. Hold one dumbbell with both hands above head. Using core, perform full sit up. Return slowly to floor. Repeat.





6) Burpies!

     - Perform as many burpies as possible in the 50 second interval!



Enjoy!!

Friday, 28 October 2011

Salmon with Sauteed Kale, Mushrooms, and Peppers

This is a recipe that Keith and I have made a few times. It is a very easy and quick week night meal that is full of flavor and healthy stuff! We add couscous, quinoa, or wild or brown rice as a side dish!


Salmon
4-6 oz. salmon fillet
1 lemon, juiced
1 tsp. olive oil
1 Tbs. fresh basil, finely chopped
1 tsp. black pepper

Saute
1 cup fresh spinach
3 mushrooms
sliced 1/2 red bell pepper
diced1 small yellow onion
diced 1 clove of garlic, minced
1 Tbs. olive oil

Directions
1) In a small bowl mix lemon juice, olive oil, basil and pepper. 
2) Place salmon fillet on a sheet of aluminum foil. 
3) Brush mixture from the bowl onto the fillet. Flip and repeat so that both sides are covered. Fold foil up around sides of salmon to form a packet. If desired drizzle any remnants from the bowl into packet for added flavor. Fold foil over to seal the packet and place in the broiler. 
4) Cook for about 15 minutes or until the salmon has heated through. 
5)While the salmon cooks pour olive oil in a skillet and place over medium heat. 
6) Add garlic and onions into skillet. Saute until the onions begin to turn clear and add in peppers and mushrooms. 
7) Stir vegetables in the skillet to mix, continue to saute for another 2 minutes until mushrooms start to brown. 
8) Add in the spinach. Mix again and continue to saute until spinach has just started to wilt.
9) Remove from heat and set aside. 
10) When the salmon is finished cooking carefully remove from foil and put on plate.
11)Top with spinach saute and serve!

adapted from toneitup.com

Enjoy!

Food!

Keith and I have made a conscious effort to plan our meals, do grocery shopping trips for the week and stick to these healthy choices. What a stress relief it can be to not have to decide, after getting home from work, what we should make for supper!





Here are a couple of our food choices ...








BBQ's Chicken with Asparagus and Side Salad





Salmon with Sauteed Kale, Mushrooms, and Peppers




What do you do during the week to help you and/or your family eat health?





Enjoy!

Monday, 26 September 2011

K2 Morning Burn!

Hello followers!! 

It has been WAY too long since I have added a workout, or any kind of post for that matter. Keith & I had an amazing three week trip to Greece & Italy and life has been a whirlwind since coming home!





While we were on vacation, we tried many different, delicious foods, and enjoyed the local wines & beers available! We also did not let our fitness regime get away from us! We walked pretty much everywhere and loved to bodysurf during our beach days, but also made sure to get in some good and sweaty workouts in our hotel room to start our day! 





Here is one of our Greece-inspired workouts we enjoyed while away!





K2 Morning Burn
This workout is 12 minutes total - 20 seconds of work, 10 seconds of rest x4 sets of each exercise
1) Snowboarders 

- start flat on tummy. Push up to your feet (one foot forward) and jump into the   air. Return to tummy. With next rep - other food forward

2) Bicycles

- on your back with bent knees and hands touching ears. Alternate opposite elbow to opposite knee contracting abs with each movement

3) Push-ups

 - from knees or toes. Push yourself to complete as many as you can!

4) Crunches

- start on your back with knees bent. Crunch up using upper abdominals

5) Triceps Dips

- using small table, bench, chair - have body extended with supporting hands. Bend elbows to lower body towards ground

6) Burpies!

 - my favorite! Get in as many as possible!





I will hopefully blog another soon! Keith & I have been trying new and healthy recipes since coming home! Stay posted!


Enjoy!

Thursday, 11 August 2011

Journey ...

What an amazing feeling it is to have accomplished something that has taken 2 years to complete! The support of my family and friends throughout this journey toward a new career has been truly what has helped me through the busy and emotional days. 





Today, I receive my University of Alberta Bachelor of Science in Nursing pin. Tomorrow, my class is having our graduation banquet. What an awesome way to end a journey filled with laughs, tears, learning, and self-discovery. 





Whatever journey you are currently on, may you be persistent with your goals. I would share this feeling with anyone in a heartbeat!





Enjoy!






Wednesday, 6 July 2011

Delicious & Healthy Summer BBQ Recipes!

Finding healthier summer recipes is always a treat! Here are a few of the recipes Keith & I have fallen in love with this summer!



The first recipe is for a Korean-Fusion Burger!



Burger

We used the Korean-Style burger patties from Sobeys, and we have also tried the Lean Sirloin Compliments brand as well! Both delicious! If you have some extra time, make your own patties using extra lean ground beef, or turkey!

BBQ up the burgers! 

Sauce

Mix together 2 tsp of wasabi paste, 2 tsp ginger paste, 2 tsp soya sauce (reduced sodium), and 1/4 of low-fat mayonnaise or similar dressing.

Pickled Slaw

Combine 2 cups of pre-made coleslaw, with added sliced red onion to 1/4 cup white vinegar and a sprinkle of sugar. 

Bun

Thin buns!! Our new favorite burger and sandwich-makers!

Side Dish


We BBQ'd corn on the cob - still in the husk! Delicious, fresh, and summery! 





The next recipe is for Sweet Onion Grilled Chicken Sandwich with Creamy Coleslaw!





Sanwich
Use 1 chicken breast per person - slice thawed chicken in half, length-wise. Brush on a light coat of extra virgin olive oil and salt & pepper to taste. BBQ on medium until thoroughly cooked. Add Sweet Onion bbq sauce, after 1st "flip" to taste. Make your own, or buy pre-made!! We enjoy Sensations brand, by Sobeys!
Creamy Coleslaw
Mix together 1 cup of coarsely grated carrot, 3/4 cup of shredded cabbage, 1/4 cup of sliced red onion, 2-3 tablespoons of low-fat ranch dressing (or another of your choice), fresh parsley, and the juice from half a lemon. Set aside until chicken is finished. 
Bun
Thin buns!! Our new favorite burger and sandwich-makers! After chicken is cooked, add coleslaw and chicken the warmed buns (use toaster or grill)!
Side Dish

We grilled delicious and fresh red peppers on the BBQ! So yummy and fresh :) 


Enjoy!






Keeping Fit in Our River Valley!

Keith and I had a wonderful long weekend in the sun in Saskatchewan! It was great to spend time with friends and family! We both had an extra long weekend, as we had Monday off and what a beautiful day it was! We decided to go for our first bike ride together, since having my new bike!





We started downtown and rode a 21km loop through the trails and into some beautiful communities along the river!



Of course, I found a perfect place to stop to do some burpies!! I kept my bike helmet on - just for fun!!











We ended our ride with a delicious picnic with fresh cherries we picked up from a stand along the way! Perfect afternoon ❤

Summer!!

Hello!! It has been WAY too long since I have posted ... June was a busy month with completing my Certified Exercise Physiologist testing (waiting for results!!) and "working" full time in my final nursing clinical placement! All of this has left me ignoring my blog for a month. I am fixing this by updating today and making up for lost time!



Here we go ...



First things first! Just because I have not been blogging, does not mean I have not been keeping active! This summer has been great for me to try new workouts from two of my favorite fitness sites!





&




These ladies are amazing in what they do and the way they inspire! I love their workouts for the intensity and variety! Check them out!



The past few weeks, I have also kept busy with my NEW bike!! I am very excited! Keith decided as an early graduation gift, we would pick out a mountain bike for me! I have tried to ride every other day while we are in the city and it has been great!



How has everyone else stayed active so far this summer?!

Thursday, 2 June 2011

H & W Produce = Love

Alright, back again for the second time today ... This is for all the Edmontonians that follow my blog. I found a new love today!! 





H&W Produce, on the south side :) Oh. My. Goodness. So much fresh fruit and vegetable deliciousness in one store and some ridiculously amazing prices. Seriously, please check them out! The website advertises that they buy locally as much as they can - also a bonus!!





Here is a link to their site for locations and hours!





http://www.handwproduce.com/





Enjoy!!

Good Morning Workout!

Hello!! I did this awesome workout this morning, in the beautiful sunshine! It was a gorgeous way to start a productive day :) I hope you enjoy it just as much as I did. 



Tone it Up - Bikini Body MAX Burn Workout!



I love the Tone It Up girls ... Always full of energy and great fitness and nutrition tips. Happy Thursday!

Monday, 16 May 2011

Sunshine Workout!

It is gorgeous outside, so I figured why not create a minimal-equipment workout that you are able to have fun with in your yard or in a park? Enjoy the fresh air and the vitamin D :)





Warm-Up

10 + minutes of walking briskly, jogging/running, biking or anything else that raises your heart rate and gets your body warmed up




Circuit

For the main part of this workout, you will be completing strength exercises with cardio bursts in between sets - circuit style! 




1) 15 reps - biceps curl to shoulder press (dumbbells required)

 - start with weights by hips, with straight elbows. Bend elbows to bring weights to shoulders. Flip palms outwards and push weights above head to touch gently. Return in same motion. 





30 seconds mountain climbers





2) 15 reps - weighted squats (dumbbells or barbell required)

 - Rest weight on shoulders or hold down beside body - which ever feels best for you. Squat by bending knees and hips while pushing bum behind you. Your knees should never cross over toes when you look down.





30 seconds high knees





3) 15 reps - push-ups

 - Love them - from knees or toes!





30 seconds plank jacks





4) 20 reps - jump lunges (10/leg)

- Be cautious that your knee does not cross over the toe as you bend both legs down on the lunge. 





30 seconds skipping (with or without rope)





5) 15 reps - bent over row (dumbbell/barbell/tubing required)

 - Bend from hips to about 45∘ . Slight bend in the knees to protect the low back. Draw shoulder blades together while bending the elbows slightly by pulling the weights of tubing upward towards chest.





30 seconds burpies





Core

1) Side plank with hip drop (15 second hold & 15 drops/side)

 - resting on forearm and side of feet in a straight side plank. For hip drops - keep body tight while dropping hip toward floor, then lift. 

2) Supine 90° knee - leg drop (10 reps)

 - on back and knees bent in the air. Drop heels towards floor to work lower abs.

3) Supine 90° knee - upper body crunch (10 reps)

 - same position as #2. Keep legs in the air while crunching upper abs.

4) 1-arm dumbbell sit-up (7 reps/side)

 - supine on floor with legs either straight or bent with feet on floor. One arm is holding dumbbell, the other is bent and fingers touching ear. Dumbbell arm is straight in the air and pushes up while completing a full sit-up. Switch sides after reps are complete.





repeat & enjoy the sweat


Friday, 6 May 2011

Fit Your Mind

If you have followed this blog for awhile, have read some of the older posts, or even just read my bio, you will probably realize that my belief is that fitness is a lifestyle. That being said, I do not believe that fitness is only about a healthy body, but also a healthy mind.  

One of my favorite ways to clear my mind of negative thoughts and to refocus my intentions is by meditation/prayer/quiet reflection - whatever you want to call it!! I turn on some good music, sit on my yoga mat in front of a window, close my eyes, and let my thoughts guide me. I do not try to solve problems or make a "to do" list. I just sit and breathe. 

My challenge for you this weekend is to take 5 minutes each day to sit, breathe, and reflect. This will only take 15 minutes out of your entire weekend - please try it and let me know how it goes. 

Namaste



If you are looking for some good music for your reflection time - please check out http://www.jeffmorrisonline.com/en/ . Or find Jeff Morris on iTunes. 



Thursday, 5 May 2011

Fit Your Body

The days are longer and maybe you are feeling more inclined to spend more time on yourself ... Here is an awesome full-body workout that pulls together some of my favorite "at home" exercises! 
This should take just under one hour.


Cardio Circuit [60 seconds/exercise] 

1) Burpies

2) Jumping Jacks

3) Plank Jacks

4) Squat with Crunch



Tabata [20 seconds hard + 10 seconds rest x 8 sets/exercise]

1) 1-legged mountain climbers (4 sets/side)

2) Push-ups

3) Pendulum lunges (4 sets/side)

4) Supine toe-touches



At Home Boot Camp [6 exercises x 2 sets]

1) Jump squats (20)

2) Push-ups

3) 1-legged bridge up-downs (10/leg)

4) Triceps Dips (12)

5) Plank Rows (10/side)

6) Weighted crunches



Core [3 exercises x 2 sets]

1) Superman plank (6/side)

2) Dead bug (10/side)

3) Supine oblique side reach (10/side)



Stretch


Enjoy!

Monday, 18 April 2011

Spring is in the Air!


FINALLY!!! Spring is here and it is time to prepare for the summer that is approaching! Along with that comes cute outfits and bikinis! Here is an awesome workout to add to your current routine, or to mix up your workout! The best part is, this workout is great for indoors AND outdoors! Grab your mat and a few pieces of equipment to get some fresh air at the same time :)

Warm-Up

16 Standing Cross Crunch [opposite knee to opposite elbow while marching]
16 Squat with Cross Crunch [same as above, but squat, then stand up for elbow-to-knee]
8 Superman Push-Ups [4 on each side]
16 Standing Side Crunches [8/side - stretch arm into air and foot to floor, crunch side of body for elbow and outside of leg to touch]
16 Plank Jacks [in push-up position - jumping feet together and apart. Engage core.]
16 Tummy Tucks [high plank position. Draw one knee up alongside the body, turn head towards knee. Return knee to starting, switch sides]

Part 1 - Pyramid Style!

10 Push-Ups [from toes]
20 Tricep Dips [off low chair, table, bench]
30 Squats with leg abductions [15/leg]
40 seconds Mountain Climbers
50 Bicycle Crunches
40 seconds Mountain Climbers
30 Squats with leg abductions [15/leg]
20 Tricep Dips [off low chair, table, bench]
10 Push-Ups [from toes]

Part 2 - Raise your Heart Rate!

20 Jumping Jacks
15 Chest Press on Ball [with 3, 5, 8lbs dumbbells]
20 Plank Jacks
15 Hamstring Curls, on Ball [body on floor, with heels on the ball]
20 Mountain Climbers
15 Low Squat Pulses
20 Surfers [10/side - start flat on tummy. Jump up to low squat - angled one way. Jump! Return to starting, switch to angle toward other side. Repeat until all complete]
15 Push-Ups [challenge - feet elevated on the ball]

Repeat Part 2

Stretch!

Enjoy!!

Some food for thought this Monday morning ...

My thoughts are generally more positive and upbeat than what you are about to read. However, these questions have been racing through my mind lately and I wanted to share them. I do not believe there are definite answers to my questions, just some things to think about.

The word addiction usually brings with it thoughts of people who are out of control, and those who desire something so badly, even if it is harming their body. "Addiction" can be used to describe both psychological and physical needs, or at least what our body and/or mind think we need.

What about addictions that are potentially beneficial to our body? You hear of people who say they are "addicted" to running, or hot yoga. These people who wake up early every morning to workout, stretch, exercise, and get their blood flowing and body moving. Are they addicted? How about those who cannot leave the house without bringing a bottle of water with them, because the very thought of having to go hours (or less) without hydration is frightening.

Are these, so-called, beneficial habits better for society than those that are harmful to one's body? What if these positive "habits" start interfering with relationships and one's daily lifestyle? When do addictions go from being something we are proud of, something describing the way we want to be defined as a person, to something that we are ashamed of and make us want to hide from the world?




❤Namaste

Wednesday, 23 March 2011

Sleep - beauty or beast?




I have always taken for granted that I can fall asleep anywhere, no matter what. I can count on one hand night that I have spent tossing & turning with something on my mind. I need my sleep. I love my sleep.



I also know that there are many people out there that do not have it this "easy". Falling asleep can become a stressor in their lives; which then probably only makes this problem worse. Last summer, one of my boot camp clients approached me with this question ...


"I am having trouble falling asleep after our evening (7-815pm) workouts. Any advice?"


This was my response ...


"This is a individual situation, that many do struggle with. Some people have this problem when they workout later at night, as the adrenaline is "pumping" and makes it difficult for them to fall asleep. Other are the opposite, a good workout will make them "konk" right out in no time. The best thing to do is see when its best for you to workout. Maybe for the next two weeks, without boot camp, try to do some workouts in the morning and see what happens :) For instance, I am a morning workout person. I would much rather start my day an hour earlier, sweat it out, and be done for the day. 


If you find that you are an evening workout person, not a morning, but its just the sleep that's getting to you, you could look at natural ways to calm yourself before bedtime. A cup of chamomile* or other herbal tea (non-caffeinated of course!), a nice relaxing bath with soothing music, or curling up to read a good book. Of course the body is going to be pumped up after an awesome workout, but the key will be to find a way for your body to calm down and be ready for bed. Trying to clear your mind of the day, and everything else and going to sleep."


I hope this helps any of you out there who are having trouble sleeping - especially if the evening is the only time you are able to workout!


Happy Wednesday!


* Fact of the day - chamomile tea is contraindicated when pregnant


Wednesday, 16 March 2011

Couscous Cucumber Salad

Happy Wednesday! 
With the warmer weather here and Spring just around the corner, I have decided to give myself a "salad-challenge"! My challenge is to make at least two new salads every week for my lunches! The first one I tried is this delicious and super easy couscous and cucumber salad. It was so delicious that I ate it all before remembering to take a photo for the blog post, so I had to search for a similar looking image online. This is not quite the same, but close. 
Photo taken from homemade-recipes.blogspot.com/2008_12_01_archive.html
The Recipe:
1 cup of boiling water
1 cup of plain couscous
1 tbsp extra virgin olive oil
1/2 - 3/4 chopped English cucumber
1/2 grated zucchini (with peel)
2-3 chopped sundried tomatoes (this does add sodium - optional)
2 chopped green onions
1 tbsp fresh chopped mint

Chili Dressing:
1/4 cup extra virgin olive oil
1-2 tbsp balsamic vinegar
1 tsp agave syrup (or 2 tsp liquid honey)
1 tsp chili powder
salt & pepper to taste

Directions:
Combine boiling water, couscous, and oil into a heat proof bowl. Cover and allow to sit for 5 minutes, Fluff with a fork. Add vegetables and mint, toss. 

Dressing - combine all ingrediants into a jar with tight fitting lid. Shake well. Pour over couscous vegetable mixture and toss. 

I added canned (& rinsed) chickpeas to my salad to make it a wholesome lunch salad! This would also be tasty with tuna, leftover chicken, or fish! Try different vegetables and combinations to suit your style! Feel free to post your ideas below!

Enjoy!!

Tuesday, 1 March 2011

Something is better than nothing

This weather is terrible! I do not like complaining about winter too much, as there are many things about it that I do love. I love cute sweaters, boots, long coats, warm drinks, skiing, and watching the sunrise sparkle over the glowing snow. That being said I can still enjoy all of these things at -5!!

Now that I have those thoughts out of my system... Let's get moving! 

This cold weather can make most of us feel like hibernating and curling up on the couch. Even though you might know that exercise is great, you feel as though you do not have enough energy to do it. Just remember, every little bit counts. Always think about moving just a little more than yesterday. Think about eating a little healthier than yesterday. With these positive and motivating thoughts in the back of your mind each and everyday, you will start to transform your life (and yourself!) to be healthier and more energized!


By exercising a little each day, you are able to workout for shorter periods of time, and you are continuously burning more calories!! Here is an example of a week's schedule to build shorter workouts into almost everyday!

Monday - one of my 20-30 minute high intensity cardio & strength workouts

Tuesday - cardio for 10-60 minutes (depending on your schedule). Great examples are skipping, stair climbing, jogging, cycling, etc. 

Wednesday - 20-30 minute high intensity cardio & strength workout

Thursday - active date! My favorite! Find someone to join you to try something new - wall climbing, basketball, tennis, yoga, a new fitness class, the list goes on!!

Friday -  20-30 minute high intensity cardio & strength workout

Saturday & Sunday - fun activity that gets you moving and enjoying quality time with friends and/or family!


How will you FIT Your Life this week?

Friday, 25 February 2011

Fabulous Friday Workout!

Happy Friday!! I am so sorry for the lack of posts in February, I was going to try to post a bunch during reading week... I guess the week off got to me and flew by quicker than expected!

I have an awesome workout for you to kick start your weekend! This workout should take approximately 20 minutes and will kick your butt by keeping your heart rate elevated! Have fun!


Fabulous Friday Workout!


Warm Up - 5 minutes
Do something that will keep your heart rate elevated for five minutes! Skipping (with or without rope), jogging/running, stair running, jumping jacks, etc. You should be short of breath and feel like your body has warmed up by the end.

Feel the Burn Interval Work - 4 minutes
Set an interval timer for 8 rounds of 50 seconds (work interval) and 10 seconds (rest interval)

1) Mountain Climbers

2) Burpies with Push-Up

3) Reverse Lunge with High Knee (right leg only)

4) V-Sit Crunch

Full Body Circuit - Strong to the Core

1) 20 Jack Squats

2) 15 Plank Jacks

3) 20 Surfers*

4) 10 Dive Bombers**

5) 20 Full Sit-Up

6) 12 T-Push-Ups***

Repeat Feel the Burn Interval Workout - 4 minutes
- Remember to switch to LEFT leg only for lunges !!


Stretch!
Enjoy your weekend!!


Exercise Descriptions

* Surfer - begin with your tummy on the floor, legs extended behind and hands under your shoulders. Press up through your hands and jump your feet to your hands. Your feet will land on an angle to how you were laying, right foot forward (like your on a surf board). Stay low. Then reach your arms in the air and jump. Land and proceed to starting position. With your next rep, left leg will be forward. Continue alternating sides, for 10 reps on each side.

** Dive Bombers - start in a high plank/push-up position. As you press up through your arms, attempt to rub your nose on your mat (burns the arms and the core!). Press yourself up to a "downward dog" position - inverted V shape with hips high. Return to high plank/push-up position in the reverse way - still trying to get your nose to brush the floor. Follow through all the way to a "upward dog" position Repeat until all reps complete.


***T-Push-Ups - Start in push-up position. Perform one push-up. Remove right hand from the floor as you transition into a high left side plank. Extra challenge - lift right leg for 2-point side plank. Return to push-up position. Complete one push-up. High side plank on right side. Make sure to keep left hand straight and high above left shoulder. Continue to repeat with push-up in between side planks. 

Monday, 7 February 2011

100 Rep Workout

In celebration of reaching 1000 "views" on Fit Your Life blog, I am posting an intense 100 Rep Workout! (Because 1000 reps would just be mean!) We will be doing 10 reps of 10 dynamic exercises to give you an intense workout to start your week!





Workout

Complete 10 reps of each exercise consecutively with only a short break in between exercises. After you have completed all 10 exercises - take a 90 second break, then repeat the 100 reps! 

Make sure to stretch after the workout!




1) Jump Squats

 2) Mountain Climbers - 10/leg









3) Jumping Lunges (scissor jumps) - 10/leg









4) Plyometric Push-Ups (clap push-ups)




Perform from knees or toes







5) Bicycle Crunches - 10/side









6) Jack Squats (jumping jack with squat)




Add a wide-legged squat at "B"



7) Raised Legs Triceps Dip




Feet can be raised onto a chair, coffee table, ball, or whatever else you have!



8) Reverse Crunches (bent knee leg drops - laying on back)





9) Reverse Push-Up




This is a home-made reverse pushup bar - using a broom and 2 chairs! Be creative!




10) Burpees - with push-up!




Add a pushup at "B"


Enjoy!! When you have completed this sweaty workout - please post your time below! I will post our time when Keith and I are done! 
Happy Monday!