Back Home and a Quick Workout

It’s good to be back home! As many of you know, we spent the last week in our hometown back in Pennsylvania. Traveling is fun and it was so great to see everyone, but it’s also sure great to settle back in.

With that being said, here’s a quick workout to get you moving this week…especially if you’re stuck in the same snowstorm we are!

5 Set Workout

Advertisements

Breakaway Boot Camp: Make it Happen at Home

breakaway boot campFollowing in my theme of finding ways to fit fitness in regardless of your schedule or location, I have an exciting program to share with you!

Here’s the thing. I know what it’s like to search online for workouts, hoping that you’re doing them correctly or that you’ll see the results you’re hoping for. I know what it’s like to peruse online videos day after day or to fall into a workout routine just because you’re comfortable or don’t know where else to start. I also know what it’s like to hear about awesome workout programs only to find out that they’ll break the bank (while the $300-500 programs may promise results and have impressive testimonials, that’s an awfully big gamble only to find out it’s not the right workout for you).

What if there was a program that didn’t require going through a salesperson, or coach, and that took care of the whole picture – nutrition, workouts that vary, etc. – and that could take place on your own time, at your own home, with no added equipment? I’d say that’d be a win, and that’s what I’ve been looking for.

This made me really excited to check out Girls Gone Sporty’s Breakaway Bootcamp. I heard about the program because I’ve been a Girls Gone Sporty ambassador for the past year. I believe in what they stand for: empowering women at all stages of fitness to find ways to become stronger, healthier and happier. What’s better than that?

The Breakaway Bootcamp allows women to start at every time and to break free of mental and physical limitations that have held them back. One purchase allows lifetime access to the 4-week program, that can be repeated at any time. It’s a total body program that inspires confidence and mental clarity without focusing solely on the number on the scale. It can be modified to meet all levels of fitness: beginners, intermediate and advanced. If you’re ready to rock this year, consider looking into it.

The program includes the three versions listed above by skill level along with:

  • a full 4-week program complete and an e-book.
  • 20 workouts for each skill level.
  • 12 full-length workout videos to follow along at home and complete at any time.
  • weekly blog posts meant to provide motivation.
  • a 3-day food assessment complete with personalized feedback and nutrition suggestions to making real changes.
  • access to 24-7 feedback, advice and modifications based on personal questions and concerns.

While equipment is not necessary, basic dumbbells and a yoga mat are helpful.

All of this – remember, lifetime access from anywhere – for $100. To me, that’s a worthwhile investment. What do you think? Ready to make a change? Sign up today!

Want to preview the program to see if it’s right for you? Go for it!

 

The Importance of Form

form plank

After a few experiences this weekend, I wanted to step back from the standard workout posts and to make a brief note about form.

Here’s the thing: the Internet is FILLED with great workout ideas. Especially with the rise of social sharing, Pinterest especially. On any given day, it’s easy to log onto a computer and to find something to do to stay active. This goes for anyone. Past this point though, there should be a few differences.

Squat challenges, 6-pack workouts, plank challenges, 5k workouts and more have become super popular lately. It makes sense; it’s a great feeling to push your body to your limits and to see the results that come with that pushing. But, I think sometimes we become a little too ambitious.

Here’s the thing to remember: Just because a workout is posted online that’s meant for “everyone” doesn’t mean it’s meant for you.

If you are coming from a sedentary lifestyle, running treadmill intervals at 10mph probably won’t lead anywhere good. Likewise, doing 50 reps of anything might be a little bit – or a lot of bit – of a stretch. We’re all different. Each fitness journey has a different desired outcome and a different purpose. We’re all in it for our own reasons.

Let me step back: I’m not bashing online workouts. I love them. I post them from time to time and I love to go out and find things that would mix up my routine a bit. However, they aren’t the be all end all, and they probably shouldn’t be your starting point.

If you’re truly interested in getting in shape this year and seeing real results, there are a couple steps you should take.

First – Check with a doctor, especially if you haven’t been there for awhile. Be honest about where you’re starting from and what you’re hoping to accomplish…get the sign off before you lift your first weight or jump into a plank challenge.

Second- Find a reasonable starting point. Look for beginner workouts, ask someone who’s a professional in the industry. Find out exactly where you at and where you should be starting.

Then- Find a pro. Whether you belong to or are looking at joining a gym, or have a personal trainer or friend who has experience as a trainer, you need a resource. Ask questions about the workouts you’re looking at. Ask if you can demonstrate the moves you’ve found and make sure your form is solid. When your form is off, you could end up doing more harm than good or causing a permanent injury, this is the worst setback possible; avoid it at all costs.

Moving forward- Once you’ve become more comfortable with different exercises, keep learning. The Internet is full of videos that have tutorials on how to do certain exercises. Pay attention to them. Do workouts in front of mirrors until you’re comfortable with new moves to be sure you’re doing the right thing. When you have questions, ask someone.

Form matters, it’s what separates individuals who see results from fitness from those that don’t. It’s a critical part of keeping your fitness journey moving forward in a safe and healthy matter. By all means, go out there and find some great online workouts, but, make sure that the workout is right for you and that your form is proper. This is absolutely critical.

 

 

Just a reminder to all of my readers! I’m currently in the process of trying to raise money for New Hope Academy for Team Toby Mac and the Nashville Half Marathon…if you feel compelled to contribute, please visit my fundraising page!

Do Anywhere 10×10 Workout

Since the big move, I’ve lost the ability to belong to and regularly use a gym. Because we are no longer using daycare, I spend my days with my kids. I’ve learned why it’s so hard for moms – working moms AND stay at home moms – to find time for fitness. I’ve also found that there are times during the day that I can squeeze in time for myself, and why that can still be hard to use for exercise.

It doesn’t have to be that way…during those times – nap times, quiet times, kids are playing contentedly times – finding a way to improve your health is a great idea. It doesn’t have to be complicated or involve expensive equipment. Check out this 10×10 that takes a mat (if you’d like to use one), a stopwatch and a kettlebell. Don’t have one? Mix in your own exercises. Do 10 reps of each move, 10 sets. Take time between sets and modify the numbers to fit your own pace.

Simple Workouts

 

10×10 at home circuit

1. Pushups (modify accordingly).

2. Reverse in-place lunges holding the kettlebell to your chest.

3. V-ups

4. Squats, holding the kettlebell to your chest.

5. Mountain Climbers.

6. Kettlebell Squat, Catch and Lifts.

squatpresslift

 

7. Burpees.

8. Kettlebell Swings.

kettlebell swings

 

9. 30 Second Planks.

10. Squat Jumps.

 

Just a reminder to all of my readers! I’m currently in the process of trying to raise money for New Hope Academy for Team Toby Mac and the Nashville Half Marathon…if you feel compelled to contribute, please visit my fundraising page!

 

 

Kettlebell Finishing Circuit

Want to add a little resistance to the end of a cardio workout? No problem…just grab 3 Kettlebells (1 heavier, 2 of the same weight that are lighter; think 30# and two 10#’s, 35# and two 15#’s or 40# and two 20#’s) and a bench (or sturdy, flat chair, curb, your choice!).

kettlebells

The circuit is pretty straight forward and can be completed for time, but doesn’t have to be. If you decide to complete it for time, make sure your technique is strong – if you’re not sure, ask someone like a trainer at your gym – and that you take adequate breaks in between sets. Plan on completing 3 sets.

Kettlebell Finishing Circuit

1. 10 Kettlebell Swings (with heavier weight)

kettlebell swings

2. 10 Left Leg Step Ups (holding one of the lighter weights in each hand)

3. 10 Right Leg Step Ups (holding one of the lighter weights in each hand)

Stepups

4. 10 Kettlebell Squat Catch and Lifts (with heavier weight)

squatpresslift

5. 10 Walking Lunges (holding one of the lighter weights in each hand)

walking lunges

6. 10 Kettlebell Loaded Squats (with heavier weight)

squat

7. 10 Crunches

8. 10 Pushups

 

Have at it, be safe, ask questions when you’re not sure and have fun! Remember, don’t tackle any new workouts until you’ve checked with your doctor.

 

Just a reminder to all of my readers! I’m currently in the process of trying to raise money for New Hope Academy for Team Toby Mac and the Nashville Half Marathon…if you feel compelled to contribute, please visit my fundraising page!

 

Hill Interval Treadmill Workout

treadmill

Steady pace, varied levels…something to pass the time. That’s what I look for in a treadmill workout. Running a single pace and incline for an hour? It’s draining, tiring and hard to maintain, even with the best movie or entertainment right in front of you.

This workout focuses on a steady pace, but varies the incline. It’s simple, straightforward, and helps the runner focus on smaller time segments instead of a long count. Tricking myself is essential for getting the work in inside…see if it works for you!

Remember. I am not a doctor. Before trying any workout routine, talk to a professional to find out what’s the best plan for your activity level and health. Do not embark on a fitness plan without medical guidance!

Incline Interval Treadmill Workout

Pick your distance pace and stick with it throughout; this workout focuses on incline.

Minutes

Incline

Notes

1-5

1

Easy warm-up

5:01-7

8

Take it up!

7:01-11

1

Relax

11:01-14

6

Back up!

14:01-18

1

See the pattern? Relax

18:01-22

4

22:01-26

1

26:01-31

2

Longest interval lowest incline

31:01-35

1

35:01-40

4

Start to build again

40:01-44

1

44:01-48

6

48:01-52

1

52:01-55

8

55:01-60

1

Relax! You finished. Way to go!

 

Pick Your Poison Workout

This weekend I was given the opportunity to work with a friend. She was looking for ways to enhance her standard cardio routine and to try something a little out of the ordinary. I did some research and found Chris Powell’s “Fatal 40” routine. Granted, this isn’t for someone just starting out…so, I modified it a bit and turned it into the “Pick Your Poison” workout. This can be done anywhere and modified based on what equipment you have around you. I’ll outline what we did…but feel free to make it your own!

A couple of notes to get started. 

  • Pick a number. When you see 10/20/30/40, you’ll be doing that number of reps. If you’re doing 10, do 10 of everything. If you’re doing 20, do 20 of everything; you get the picture.
  • Choose a distance to correspond with your chosen number. If you’re doing 10’s, you’ll be doing 100 meters. 20’s= 200 meters. 30’s=300 meters. 40’s=400 meters. Wherever you see “RUN,” run this distance. Keep a decent pace, but don’t overdo it…walking works too!
  • Take breaks. Yes, this is designed to be done for time. However, form matters. Rest matters. Do what you can and take breaks where you need to. No workout is worth an injury.

The workout.

Ready to go? Alright!

I tried to include videos and graphics for anything you might be unsure of. Take it slow, learn the movements and try to improve. If you’re ready to mix it up, this is a great place to start!

READY? SET? GO!

stop-watch