Cardio Power & Resistance

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I forgot to mention yesterday that I first tried Insanity about a year and a half ago. I couldn't even make it through the fit test, and I think I just wasn't ready. (It was a big reality check as to how out of shape I had become-I joined a gym about a week later!) I digress...I am READY NOW & I'm feeling great so far! Day 2 is over & I'm not gonna lie, it was hard! Just like yesterday & probably most days will be. I had to take a couple breathers, but I kept pushing (Shaun T is my hero!) and I made it through. Even though there are moments you want to give the TV the finger, you end up feeling amazing at the end. Not sure if you can really tell the extent from that picture, but I went through 3 bottles of water & sweated out about the same amount!! For some reason the hardest exercise for me today were the Globe Jumps. A big goal for me during this program is to improve my endurance so moves like that get a little easier. I'm going to share my fit test results and keep a journal on here to chronicle my insane little adventure and track my progress. So here we go!

Fit Test One

  1. Switch Kicks: 50
  2. Power Jacks: 55
  3. Power Knees: 74
  4. Power Jumps: 23
  5. Globe Jumps: 8
  6. Suicide Jumps: 17
  7. Push-Up Jacks: 19
  8. Low Plank Oblique: 37
 
 
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...and it was GREAT! We started with the Plyometric Cardio Circuit &I think we have a really amazing group of people who want to continue improving their lives, and I get excited about that:) I'm really looking forward to encouraging, challenging, and pushing each other over the next 60 days and I CAN'T WAIT to see what the photo from our LAST workout is going to look like! This program is hard, but it's honestly FUN, especially with the group atmosphere.
Working out was always my "me time" until I took my first Body Pump class. Then came Boot Camps, Fit Clubs, and now Challenge Groups. If you've never worked out in a group setting before, I would encourage everyone to get out there & try something new. I see it changing lives every day, including my own, & that's something I want to share with as many people as I can!! Now it's time to prepare for workout #2- Cardio Power & Resistance. Wish me luck:)

 
 
Another Zuzana Workout of the Week killer! I had to post this one, if not just for the reptile burpees;) Most of the ZWow's are 10-15 minutes and are an amazing jump-start to your day! Try sharing with a group of around 5 friends and share your results to keep each other accountable!
 
 

Just in time for barbecue season!

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I know I've been stumped when looking for healthy side dishes to bring to parties (or even just to serve at home when you're grilling out.) Well, look no further! This Creamy Potato Salad with artichokes and herbs substitutes Greek yogurt for mayo to add the same texture while removing a lot of the fat and calories.
SN: if you don't have an herb garden, I recommend planting one immediately! It's incredibly easy, even for apartment dwellers. I have a terra cotta pot with dill, basil, rosemary, and basil that I use constantly. Knowing you have fresh herbs around can also encourage you to experiment with new healthy recipes!

Guilt-Free Potato Salad

Creamy potato salad with artichokes and herbs

Start to finish: 1 hour (20 minutes active)

Servings: 6

2 pounds red potatoes, cubed

Salt

1 Tbsp. white balsamic vinegar

5.3-ounce container fat-free plain Greek yogurt

1/4 cup low-fat sour cream

3 scallions, thinly sliced

1 Tbsp. Dijon mustard

2 tsps. minced fresh dill

2 tsps. minced fresh thyme

1/4 tsp. garlic powder

Ground black pepper

4-oz. jar chopped pimentos

14-oz. can artichoke bottoms, drained

2 ribs celery, diced

Place the potatoes in a large pot, then add enough cool water to cover by 1 inch. Add 1 tsp. of salt, then bring to a boil and cook for 10 to 15 minutes, or until just tender when pierced with a fork. Drain the potatoes and spread out on a rimmed baking sheet. Sprinkle with the vinegar and set aside to cool.

Meanwhile, in a large bowl, combine the yogurt, sour cream, scallions, mustard, dill, thyme and garlic powder. Season with salt and pepper, to taste. Stir in the pimentos, artichoke bottoms and celery. Once the potatoes have cooled, gently stir in until thoroughly coated. Chill until ready to serve.

190 Calories/ 10g Fat per serving


 
 
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This one’s CRAZY, but I KNOW you can kill it! 100 Burpees in ONE WORKOUT. Yowza!

Bitchin’ Burpees is an intense workout that’ll push you both physically and mentally. Make sure to take breaks and push yourself through the last few rounds. BEGINNERS: use the right modification for yourlevel (see below for modifier options & tips). STAY HYDRATED THROUGHOUT.

Keep a timer running as you complete the 6 exercise circuit (including breaks), and jot down your total time at the end. The shorter your breaks, the better your time (30-60 seconds rest per round is ideal), but listen to your bod. It’s about doing your best: you’re not competing with anyone but yourself.

Short on time? Set your timer for your desired timeframe (15, 20, 25 minutes etc) and count how many rounds you are able to complete in that time. Make a note of where you left off.

DO NOT sacrifice form for speed, switch to easier modifications if you need to, check your heart rate and pace yourself. 

You’ll need

  • A timer
  • A water bottle
  • A mat
  • A bench/chair
How To Do It




 
 
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Are you bikini ready? 

Are you beach ready? 

Are you ready to flaunt your body at the pool? 

You heard me. It's flaunting season. It's short skirts, summer dresses, beautiful clothing, and hot bikini and bathing suit season.

And you better be ready, because us men are ready for you.

We want to look at you, check you out. 

Are you feeling uncomfortable yet? Are you thinking maybe another five or 10 pounds and you'll be ready for bikini season? 

Well here’s the deal: embrace yourself right now. Love yourself right now. Your body is exactly where it is right now, and you need to be able to flaunt it because I'm going to share a little secret with all of you: 

Men: we're visual. 

Duh. You already know that. But here's something you may not know: every man is different. 

Yes , we’re all wired different—though similar. We’re all visual, but every man likes a differenttype of woman. So, why deprive them of your incredibly beautiful sexy body? 

Believe me: wherever your body is right now, however far along your summer bikini diet, there are men out who crave it--as is

They're look forward to seeing you in that bikini, in that dress, in that skirt, in those shorts. So wear those clothes and feel good about yourself. Feel good about who you are. Embrace your beautiful body the way it is right now and get out of this computer and flirt.

If you're still uncomfortable and you don't think you can do it, then you need a shot of love. 


(Source: David Wygant. You can subscribe to his free e-mails here: http://www.davidwygant.com/women/blog/)

 
 
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Explanation of all the exercises after the jump! MAKE SURE YOU READ THEM BEFORE YOU BEGIN! :)

Weekend Workout: The Dirty Dozen - PART DEUX!

If you liked the Dirty Dozen, but wanted even MORE of a challenge, this workout is for you! Same rules as part one: 12 exercises, 12 reps each. It’s a time challenge so you’ll need to push yourself! You don’t need equipment, but if you think you can handle more, DO it.

12 moves x 12 reps each = 1 round. Complete as many rounds as you can in 30 minutes. 


Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. After your workout, cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 2 rounds

Intermediate: Aim for 3-4 rounds

Advanced: Aim for 5+ rounds. (VERY challenging!)

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Note: some of these moves are very challenging. Do NOT sacrifice form for time: there’s no need and even 2-3 rounds is INTENSE. Only go as quickly as you can, and add/remove weights when you need to. Take breaks, hydrate before AND during, and make sure you don’t stop the timer!

Each move has a video demo, but some of the moves have a wee twist. Read the instructions FIRST, then click on the demo OR read the instructions FIRST



 
 

Body Lovin' 101: Start Lovin' Yourself a Little Better Today. (by ChiChi Kix)

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Myth: body love is something that comes as a direct result of body change. The only way to love your body is to change what you hate about it. When you have the body you see in your head, you’ll stop feeling insecure, stop feeling bad about yourself, and stop comparing yourself to others.

False. False. FALSE. 


Truth time: Loving your body isn’t a process that requires changing the physical. It’s ALL about a change in attitude.

Body love isn’t all or nothing: getting to a place of peace with your body doesn’t happen overnight, nor should body peace/love imply that you’ll neverhave negative thoughts, not so hot moments or unwavering confidence. Body love is a process, a journey and a progression. It’s something that you invest in, work on and try to get better at with time.



 
 
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Eating healthy doesn't need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy. Recipes after the Jump.




 
 
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I've been wanting to talk about positive self talk for a while, but have had a hard time diving into the subject. After all, it's a very personal thing!
I'd like to share two exercises that I do on a daily basis to try and keep the positive vibes flowing inward. Continue after the jump...