Love Your Body And Fuel Yourself Right!

There are many days that I do fasted workouts. I always make sure though that I get a good quality meal afterwards. If you are doing fasting workouts you need to make sure you get something in you at least 30 to 60 after your fasted workout. This prevents muscle catabolism and replenishes your energy stores, otherwise your body will break down muscle tissue for energy. 


Love your body and fuel yourself with something wholesome and nutritious. Make sure you have a good combination of quality protein, good fat and a little bit of carbs. 


Everything in this meal can be prepped ahead for a quick and easy meal. I pre-boiled a bunch of eggs for the week and made a big bowl of spiralized squash noodles for my meals. I always have some kind of vegetable in my kitchen ready to eat and then I topped this plate off with delicious spicy avocado hummus. IMG_20150916_132955

My Top 5 Benefits Of Hiking!

hike#1We all know hiking is good for you, right? But do you know just how good it is? If you are heading out for a hike this Labor Day weekend, take note of all the good you are doing for your body.

For me hiking is therapeutic, it clears my mind and fills my soul with happiness. I love escaping from the city out into the peaceful surroundings of nature, exploring somewhere new and being amazed by the beautiful views around each corner.  I always come back from a hike feeling rejuvenated. With all that being said, hiking is also an amazing workout! You don’t need to always hit the gym to get a great workout in. Hiking is great for building muscle endurance and increasing your cardiovascular abilities.  I realize that not everyone has hiking trails where they live, but if you do, take advantage of this great form of movement and get out and HIKE!

 Here Are My

TOP 5 

BENEFITS OF HIKING!

#1:

Challenges your lower body strength and endurance. Specifically your glutes, quadriceps and hamstrings. The steeper the climb the more you are going to work those legs!If you are carrying a pack, you will also work those upper body muscle too.

#2:

follow Boost your bone density. Walking/hiking is a great form of a weight-bearing exercising. It’s important that you incorporate some kind of weight-bearing exercising throughout your week, this will encourages healthy bone structure and reduces the chances of osteoporosis.

#3:

Improve your mood. Being in nature is engrained in our DNA and we sometimes forget that. Hiking in nature will help you feel closer to nature and it’s natural rhythms which may increase your happiness and help you feel more fulfilled.

#4:

Improve your balance. The rugged and varied terrain of most hiking trails forces your body to stabilize itself, in time improving your balance and co-ordination.

#5:

Gain a feeling of achievement. A difficult hike like a steep hill or mountain can make you feel like you’ve achieved something more table than completing a circuit class at the gym. There is something empowering about getting to the top of a big hill or mountain. You are usually rewarded with some kind beautiful view too. hike#2

 

10 Minutes – Mini Stair Workout

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Lateral Squat to Single Leg Balance

Get into a squat position with one leg on the step and the other on the ground. Tighten your butt muscles and push off of the leg that it on the stairs. Bring your knee to hip height at about 90 degrees in the air. Balance for 1-2 seconds, then bring your leg back to the ground in a squatting position. Repeat then switch side.
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Single Leg Tricep Push-Up

With both hands on the end of the stairs get into a plank position. Your hand should be directly underneath your shoulders. Slowly extend down as you elbows point straight back and brush against the side of you body. As you are lowering, lift one leg up to balance. Push up to the starting position and bring your balanced leg back to the ground. Repeat while switching legs each time.

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Bulgarian Lunge-

Stand in a lunge position with your back leg on the steps, this leg should be slightly bent. Your front leg is straight, with your toes pointing forward. Slowly extend down into a lunge position, then tighten your butt muscle and push up with your front leg. Repeat then switch side.

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Elevated Push-Up-

Place both feet on the stairs behind you, bring your arms to the ground slightly wider then your shoulders. Your body should be in an elevated plank position. Slowly lower your body down into a push-up. Remember to lead with your elbows, they should extend out at about 45 degree angle. If you need to regress this move, try putting your hand on the stairs and feet on the floor instead. stair4pic

4 Moves To Help Strengthen Your Lower Abs

Your abs are put together with 4 different muscle, the External Abdominal Obliques, Internal Abdominal Obliques, Rectus Abdominus, Transverse Abdominus. With these 4 movements we are focusing primarily on your Rectus Abdominus which are the muscles you see in 6-packs abs. Rectus_abdominis_ab_muscles-300x204

Keep in mind that anytime you want to see definition in your abdomen it requires proper nutrition first and then strengthening exercises that focus on building up those muscles. You could perform all the crunches in the world, but will not see a difference unless you eat properly and loose the excess weight over those muscles in your abdomen.

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Opposite Arm & Leg Raise: Start in a seated position with both hip bones flat on the floor. Straighten your back and bring it behind you at a 45 degree angle. Lift your Right arm up so it is parallel with you right shoulder and your right leg  a couple of inches off the floor. Lift your left arm to the side of your head and your left leg is lifted and bent at a 90 degree angle. In a smooth motion bring your right arm and leg up and your left side down. That is one rep. * You are performing the same motion on each side. As one side goes up the other side comes down.planktwist

Plank Twist: Begin in a full plank position with your feet hip width apart. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee (your hips should turn to the left). Slide your right leg back to start and then repeat to the left. That’s one rep. * During the twisting motion your primary muscle you will be using is your external oblique muscles. I love this movement because it incorporates the entire core musculature.

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Frog Press: Lie faceup with your knees bent and turned out, feet are flexed, and heels pressed together. Lift your head and shoulders off the floor. Reach your arms outside of your hips and palms are facing down. Press out through your heels and extend your legs 45 degrees, squeezing the backs of your knees together. Inhale and bend your heels back into your body. That’s one rep.inchwormInchworm Plank: Begin in a full plank position with your hands and feet positioned shoulder width apart and your core is tightened. Begin to slowly lift hips as feet “walk” in toward your hands, taking small steps on the balls of feet until hips are in a full pike position. Walk back out to start position. That is one rep.

 

 

Sleek & Strong Body Weight Circuit

You don’t always need equipment to get a good total body workout in. This workout uses only your body weight and some stairs. There are a total of 3 circuits that you will repeat 2-3 times. If you are new to exercise start with repeating each circuit only 1X. Enjoy the workout and have fun!

Sleek & Strong Body Weight Circuit

  • Warm-Up for 10 minutes.
  • Repeat the full circuit, 30 seconds each exercise.
  • Rest for 60 seconds after the circuit is completed.
  • Repeat the circuit 3-4X
  • Move to the next 2 circuits and repeat the same process.
  • Cool down and stretch.111circuit#02cicuit#3

    Step By Step Instructions

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Bulgarian Split Squat: Begin by placing the toes of your right foot on the stairs, with your left leg straight. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Repeat this movement for the full time.superwomanpushup

Superwoman Push-Up: Start in a plank position. Slowly lower your body down to the mat, pull your elbows back squeezing your shoulder blades down and together, your leg comes up as you tighten your butt. Keep your abs engaged to protect your lower back. Lower your arms and legs to the mat, placing your palms by your shoulders. Engage your abs and push your body up into a full plank. Repeat this movement for the full time.

  • stairrunsStair Runs: Start with your right foot on the first stair and left foot is on the ground in front of the stairs. Quickly switch your feet at the same time as your left foot comes to the top of the stair and your right foot is on the ground. Quickly repeat this movement for the full time.highkneestwistHigh Knees With a Twist: Stand with your feet hip width apart with your arms in front of you. Quickly bring your right knee towards your chest, as you twist your upper body towards the right knee. Bring the right leg down, then bring your left knee up and towards your chest as you twist your upper body towards the left knee. Quickly repeat this step for the full time. tricepdipsTricep Dips: Position your hands shoulder-width apart on the stair behind you. Move your butt in front of the stairs with your legs bent and feet placed about hip-width distance apart on the floor. Straighten out your arms. Slowly bend your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Your elbows should de pointed straight behind you. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat this movement for the full time.prisonersquatPrisoner Squat: Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head. Squat down by bringing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Repeat this movement for the full time.invertedhamstringInverted Hamstring:  Stand on your left leg while your right knee is bent at 90 degrees in front of you. Slowly bend at your hips and lower your torso until it’s parallel to the floor and your right knee comes behind you and straightens out. As you bend over, raise your arms straight out from your sides until they’re in line with your torso, your palms facing down. Your right leg should stay in line with your body as you lower your torso. Return to the start. Repeat this movement on the same side for the full amount of time, then switch sides. plankcrunchPlank Oblique Crunch: Bring your body into a plank position.  Slowly bring your right leg to the side of your body, then keeping your knee bent bring it towards you right elbow. As your knee comes to your elbow crunch your torso to that same side while bending at your hips. Come back to the starting position. Repeat this movement on the same side for the full time, then switch sides.squatjumpsSquat Jumps: Stand with feet shoulder-width apart, arms in front of you. Start with a regular squat, then jump up as explosively as you can. When you land, lower your body back into the squat position to complete one rep. Make sure you land toe – ball – heal. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back. Quickly repeat this movement for the full amount of time.

Medicine Ball Ab Attack #2

OK everyone, here is round two of your ab attack workout using the medicine ball. This one is going to require a little more coordination and core stability to perform the moves. Have fun, you should definitely feel this one when you’re done with the workout.

  • Warm-up 5-10 minutes.
  • 60 seconds each exercise.
  • No rest in-between.
  • 1-2 minute rest after completing the full set.
  • Repeat circuit 2-4 times.

* I would suggest using a 4- 8 pound medicine ball. If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.

Figure 8’s:

Sit on the floor with your knees bent, holding a medicine ball in front of you. Lean back slightly and lift your feet off the floor. Bring your left knee toward your chest while straightening your right leg. Pass the medicine ball under your left leg, then bend your right knee toward your chest while straightening your left leg. Pass the medicine ball under your right leg. Repeat for 60 seconds. * If you have difficulty balancing on your glutes, touch the foot of the straight leg to the floor during the passes until you can develop that core strength and balance.

figure8Plank Mountain Climbers:

Start in a Plank position with your hands balancing on the ball. Bring your right knee towards the ball, then back to the starting position. Quickly bring you left knee towards the ball, then back to starting position. Repeat for 60 seconds in a quick motion. * Try to keep you body in plank position the entire time without rocking from side to side as you switch your legs. mountainclimbersHigh Knee Crunch:

Stand with feet hip width apart, arms are above your head holding the ball with both hands. Using your core muscle quickly bring your knee towards your chest and ball towards your lifted knee. The ball should come down and a controlled fast motion. Tighten your abs as your knee comes towards your chest. *Make sure you are not using you leg muscle, but are focusing on your abs when you lift and crunch. 
highkneePlank Triangle Pass:

Start in a plank position, bring your right arm to the side of your body while balancing on the ball. With your hand still on the ball bring your arm up and across in a triangle shape to the left side. Take your right hand off the ball and bring it back to your right side. Do the same motion with your left hand. Repeat both side for 60 seconds. *You will be moving the ball in a triangle shape motion from one side to the other. Make sure you keep you body stable while you move the ball. 2planktriTucks:

Start with the ball above your head and feet a few inches off the ground. Lift you knees up and towards your chest while bringing the ball above your knees. Extend you arms and feet back out again. Repeat for 60 seconds. *Repeat this in a slow and controlled motion. When your arms and legs are stretch out make sure you core is tighten which should help you protect your low back. tucks

30 Day Squat Challenge

It’s about to be a new year, a new month and it is time to create that new booty of yours! Are your ready to get your back side in shape, if so try this 30 Day Squat Challenge. I will be doing this challenge along with you and will (ok maybe might) post my before and after picture for all of you…EEEKKK! It will be a good motivation for me, as the holiday season has just passed, and I may have eaten WAY to many holiday cookies. No worries though, I’m not down because they we delicious and it’s one time a year. 🙂

Look below for the monthly chart, pictures, squat descriptions and the plan. You can also click on the chart link at the bottom of the page, it is in a PDF format that you can print out and put somewhere you can see each day. 

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narrowbackkickbasic sideliftsumoNarrow Squat:

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Narrow Squat With Back Kick:

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

Basic Squat:

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Basic Squat with Side Leg Lift:

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

Sumo Squat:

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

The Plan:

Throughout the 30 days you will gradually progress from starting out at 8 reps each exercise repeated 1X to day 30 completing a total of 200 squats! These moves are not complicated, but will help tone your legs and booty. You will have rest days, so make sure you use them. The most important thing is to listen to your body and watch your form, ONLY do what you feel capable of. It’s also important to remember in order to make a difference in your body you can’t just focus on exercise. If you eat a healthy whole foods diet, get a good nights sleep, incorporate some kind of cardio or weights 2-4 days a week, complete this squat challenge, and you will then see a difference in your body, and especially you back side.

HAVE FUN!

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Upper Body Dumbbell Circuit

This is a great workout you can do in 30-45 minutes that will target most of the major muscles in your upper body. Please make sure you warm-up and use an appropriate weight for your fitness level.

  • Warm-up 5-10 minutes
  • 12-15 reps – the muscle you are using should be fatigued by the 12-15 rep, so go heavier!
  • 30-40 second rest between each exercise, if needed
  • 2-3 minute rest after each full set (all 7 exercises)
  • Repeat the set 2-3 times
  • Cool down

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Upright Rows – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing towards you.  Slowly lift your elbows up until they become parallel with your shoulder. Slowly bring the dumbbells back down to the starting position.

Single Arm Lateral Raises – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing towards you. Slowly lift your right arm straight out in front of you, keeping your palms down and dumbbell steady. Dumbbell should come up high enough that it is parallel with your shoulders. Slowly lower your right arm back to the starting position and repeat the same motion on your left side.

Tricep Kickbacks– Stand in a slit dance position with you back slightly bent forward. Right leg back and left leg forward and slightly bent. Put your left arm on your bend knee. Holding your right arm at 90 degrees in-line with the side of your body. Slowly straighten your right arm out until it become fully extended to the side of you. Bring your right arm back to the 90 degree angle and repeat the same motion on the left side.

Plank Rows–  Get into a plank position holding on to your dumbbell which should be flat against the ground. In a rowing motion bring your right arm up (still holding the dumbbell) until it parallel with the side of your body. Slowly bring your right arm back down to the starting position. Repeat the same motion on the left side. When lifting the dumbbell make sure your elbows comes straight up and not out to the side. Remember to keep your plank position the entire time!

Standing Bicep Curl – Stand with your feet hip width apart. Hold your dumbbells in front of you with your palms facing away from you. Slowly Curl the dumbbells up keeping you elbows close to your body. Curl the dumbbells back down to the starting position.

Squat to Shoulder Press–  Stand with your feet hip width apart. Hold your dumbbells to the side of you with your palms facing towards you. Slowly lower down into a squat, then back up again. Once you are standing curl your dumbbells up, then to a shoulder press. You palms should be facing away from you when you are at the top of your press. Bring your arms back down and repeat the squat to shoulder press motion again.

Lateral Extensions– Stand with you feet hip width apart. Hold your dumbbells to the side of you at 90 degrees. Your palms should be facing up and your elbows should be touching the side of you body. Slowly extend your dumbbells directly out to the side of you. Try to get your arms fully extended.  Slowly bring your elbow back in to the side of your body and repeat.

Medicine Ball Ab Attack

Are you ready for an awesome ab attacking workout? If so, grab you medicine ball, warm-up and get ready to attack your abs.

  • 60 seconds each exercise.
  • No rest in-between.
  • 30-60 second rest after completing the set.
  • Repeat circuit 3-4 times.

* If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.

Russian Twist 

Start seated, holding the med ball in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the med ball to the outer side of that hip; then repeat in the other direction. Twist at the waist—you want your chest to be totally facing whatever side you’re bringing the ball.

DSC00613DSC00616Plank Roll Out – (30 seconds each side)

Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right arm over the top of the ball. As you reach forward  you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right arm and straightening your left elbow back to starting position as you do.

*Repeat Left Side

DSC00619DSC00621Wall Sit With Rotation

With your back against a wall, hold a med ball with both hands at 90 degrees in front of your chest, and lower into a squat. Keeping your hips steady against the wall, twist to the left and reach the ball toward the wall. Keep your arms at 90 degrees. Return to the center, then twist over to the right side. 

DSC00602DSC00605Single Leg Lift Toe Touch

Lay on your back with arms stretched overhead, holding on to your med ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Bring you legs straight up at 90 degrees. Pull your belly button in towards your spine and press the your low back against the ground in this position. Slowly lower right leg to a couple of inches off the floor, bring the med ball up to your raised leg and hold this position for 1-2 seconds. Focus on bringing your shoulder blades off the ground as high as possible. Bring your right leg and med back to the starting position and repeat on the other side. 

DSC00632DSC00634Medicine Ball Woodchop – 30 seconds each side

Stand with your feet slightly wider than shoulder width. Hold the med ball above your right shoulders, keeping your hips and chest straight forward. Bring the med back across your body down to your left foot. Squat as you are going down to the opposite side. You core should be tight and shoulders back and down the entire time. Try to use a fast chopping motion. If you are struggling with your form, keep the motion slow. 

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5 Sculpting Triceps Moves

Are you looking to sculpt your triceps? Below I have 5 different exercises that use 5 different types of equipment. Let’s lose the sleeves and tone up those arms. When you incorporate some or all of these moves into your total body weight lifting routine and eat healthy diet you will be on your way to sculpted triceps.

5 Sculpting Triceps Moves

 

Single Arm Tricep Extension – using dumbbell

  1. Stand tall with your core tight, hips in neutral position and shoulders back and down.
  2. Holding the dumbbell with palms facing forward slowly lower your dumbbell to the opposite shoulder.
  3. Keeping your tricep stable bring the dumbbell back up to the starting position.

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Tricep Kickbacks- using bands

  1. Come to a split stance position.
  2. Keep your core tight and shoulders back and down.
  3. Stand on part of the band to keep it stable.
  4. Using one arm at a time and keeping your palms facing up, slowly bring your arm straight back until you feel tightness in your tricep.
  5. Lower back down to the starting position and repeat.

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Standing Overhead Tricep Extension  – using bar

  1. Stand tall with your core tight, hips in neutral position and shoulders back and down.
  2. Hold the bar above your head.
  3. Elbows should be pointing forward the entire time.
  4. Slowly lower the bar down keeping your bicep and triceps stable and only your forearms moving. (triceps should be working to lower the bar.)
  5. Bring you arms to a 90 degree angle.
  6. Using you triceps push the bar back up top the stating position.

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Tricep Extension – using TRX

  1. Start at an angle with your body in a standing plank position. (core tight, hips in neutral position and shoulders back and down)
  2. Arm are parallel with your shoulders.
  3. Slowly lower down using your tricep muscles to keep you stable until your forearms are about at a 90 degree angle. The more you can bring your hands closer to your head the better.
  4. Using your tricep muscle push your body back up into the starting position.

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Tricep Pushup – using body weight

  1. Start in a pushup position with hand together in a diamond shape. Thumbs touching and 2nd finger touching.
  2. Slower lower to the floor making sure you arms stay close to the side of your body. Your arms should rub against the sides of your chest.
  3. Push back up and repeat again.

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