6 Fitness Splurges Worth the Money - On Fitness (usnews.com)

6 Fitness Splurges Worth the Money - On Fitness (usnews.com)


Personally, I have utilized 5 out of the 6 suggestions... well kinda.

1. Behavior Changing Program- if you took into account self help books or motivation books, then yes I've definitely utilized this tip.

2. Fitness Retreat or Boot Camp- ahhh yep got that covered!

3. Exercise Coach- yes I hired a personal trainer, Rachel Cosgrove, to prep me for my 1st and 3rd competition. I am a NASM certified personal trainer and still reached out to an expert to help get me ready for my comps. Having a coach or a personal trainer is worth every penny spent!

4. GPS or sport watch- my workouts live and die by my heart rate monitor. I don't know what I would do without it.

5. Treadmill Work Station... have yet to attempt this, but never say never.

6. Home Gym- LOVE my home gym! There is no reason to not workout when you have one. I am constantly trying to find ways to enhance it. We have a full squat rack with plates, bench, dumbbells up to 65lbs, bands, balls, med balls, TRX, ropes, jump rope, ab straps, chin up bar, Airdyne bike, treadmill, slide board, mats... the list goes on and on. Next on the list is plyo boxes and maybe a glute ham raise machine.

If your still struggling with a program have YOU utilized all your resources?!

Third Trimester Workout, 9 Weeks and Counting!

Third trimester is in full effect. Baby pressing on my bladder, body parts poking me in the ribs, random rolling movements of my stomach, more fatigue and maybe slowing down a bit. Bed time is coming earlier and earlier these days. However, I still get up at 4:30ish most mornings of the week and I am on the go all day.

With my first pregnancy, I did very little in the 1st trimester for fear of losing the pregnancy. I eventually began running and did through most of the 2nd trimester. I slowed down to a walks pace by about week 30 and then by week 34 I was told by my doctor it was time to take it easy. I had high blood pressure and was put off of work and was ordered to rest up. I followed his orders until about week 37 when I decided that it was time to bring this baby into the world. I went for a long walk, got my heart rate up relatively high and sure enough our son was born the next day! I had a hidden agenda to going into labor early. The Ducks were in the playoffs and home for a few games but were leaving for a road trip soon. I was so scared of having that baby without my husband or family around. Our son, Will, was born on May 14, 2006. He was a bit of a peanut only 6 lbs 2 oz and 19 inches. Although little, he was healthy and we were very blessed with a great little boy.

Fast forward 5 years, our second son is expected on May 14, crazy huh? Guess we know when the off season for hockey is ;). I have less than 9 weeks left! I had a check up last week and my blood pressure was 100/60 and I have gained 30 lbs so far. I only gained 25 with my first. I was amazed at how much I have gained given I workout 4-6 days a week, religiously. I have eaten relatively healthy. I am much more active this time than last. My doctor has zero concern over my weight and said the baby is a healthy boy who is a bit bigger than the average baby at this point in a pregnancy. So I got the green light to keep doing what I am doing.

I feel great so far and I am ready to meet my little built in med ball in a few short weeks! He has already logged quite a few workouts with me. I have a short attention span for training programs lately. I find that I have major ADD when it comes to workouts and need lots of variety and fun to keep me motivated right now. I CAN NOT wait to start a program post baby. But for now, variety is the spice to my workout motivation.

Todays Workout:

10 minute high incline walk on treadmill (heart rate 140-155)

10 minute Circuit: used Workout Muse to keep me going... 60 seconds work, 30 seconds rest X 7 (heart rate 130-160)

1. Barbell Front Squat Push Press

2. Battling Ropes
http://www.youtube.com/watch?v=wrd0o6EZM_4

3. DB Reverse Lunges

4. Band Assisted Chin Ups... I can still get 8-10 reps using a wide width band
http://www.youtube.com/watch?v=r_cADQH4BIM

5. Battling Ropes

6. Med Ball Mountain Climbers
http://www.youtube.com/watch?v=deAE5zrhzt4

7. Kettlebell Swings- used 16 kg Kettlebell (roughly 35lbs)

10 Minute High Incline Walk (heart rate between 140-155)

REPEATED it all again for a fun 60 minute workout!

Hot and Sweaty Summer Nights

The weather this past week in southern California has been awesome! With this warmer weather, brings the anticipation of summer. I am super excited about a new class I am going to offer come June 1st. It will be on a limited basis and very different from my regular boot camp style classes. This evening class will surely keep your summer bikini body in tip top shape!

Look for this announcement with more details in the months to come!

Not Your Typical Race

I can't wait to give one of these a try... check this one out!



http://www.gladiatorrocknrun.com/

Roll of the Dice

Do you ever feel like some days you roll the dice whether you will actually workout that day? You have the mental dialogue in your head.. "Workout today... Yea sure... maybe later... what's the point, I will start tomorrow". Then, there are days you have all the drive and desire in the world. You are unstoppable. Why the heck does this happen? How can you go from a stale, unmotivated slug to a woman with a quest to bring her sexy back?



That song has to make you move!

I hear all the time from clients and friends they just don't have the desire to workout or they are stuck in a workout rut. They are bored, unmotivated and figure what's the point, nothing will change anyways. This can be challenging if you don't have a vision or a goal.

Generally speaking, we all workout to look good and feel good. Right? Of course we do. Who doesn't want to look good in swimsuit or a little dress this summer? If someone tells you they don't care, they are full of it! Yes of course we all workout for better health but no one really rolls out of bed thinking, "I am going to hit it hard today at the gym so my heart and lungs function optimally as I age and my chances or obtaining a life threatening disease decrease drastically...". This should be the sole reason to sweat and push yourself but us humans we just don't always think that way.



Back to the source of the problem, motivation. If motivation was canned and sold we would be a more powerful and productive world. Since opening up a can of motivation daily isn't a feasible solution, it's time to set some goals. Usually, when you have a goal date or event in mind your motivation goes through the roof. You have a time frame you want to get in shape by or you have a race you want to prepare for. These things are a HUGE kick in the pants! When your just idling and have nothing your actually working towards, your motivation can be seriously depressing.

Personally, I currently have all the motivation of a bull waiting to be released from it's gate! I can not WAIT to get my sexy back and take sole possession of my body. I have a goal, a date and will have my training program in place when this little boy decides he will enter this world. I would like to can my current motivation and save it for a few months from now.

If your lacking the drive it's time to sit down and write yourself some goals. Write down your long term goal... bikini by June, personal best with a certain lift, break a time in a race, WHATEVER it is write it down. Then break down that goal into smaller ones that will be your check points along the way.

Next, figure out what factors are holding you back. Is it your diet? Lack of training program? Lack of social support? Now change those things! Make a commitment to your diet and clean out your fridge. Change your habits even if it is one thing daily, like eating protein at breakfast (still boggles my mind that some people don't). Hire a personal trainer to set you on the right path towards your goal. If your lacking social support, sit down with your family and friends and tell them why your making changes. I guarantee that once explained, people will support you more and encourage you along the way.

So, throw the dice away. Create some goals for yourself and believe they are attainable and then crack a can of your own motivation and let it fly!

Friday Workout Compliments Men's Health and Workout Muse

This morning my ladies kicked butt. I took them through a great workout that was written up in Men's Health by Adam Campbell with the actual workout program designed by Rachel Cosgrove. I love it, a woman writing a workout for a magazine that is predominantly read by men! And one word to describe it... TOUGH!

The link below will show you how to perform each exercise as well as describe your work to rest ratio.

http://my.menshealth.com/workout/The-Spartacus-Workout-2.0



I used the application, Workout Muse, to keep my eyes on my group rather than my watch. It can be downloaded to your ipad, iphone or ipod. Workout Muse has specifically designed a program for this Spartacus 2.0 workout. Check it out...

http://www.workoutmuse.com/blog/the-spartacus-2-0-workout-soundtrack

So if your looking for a great workout this weekend that only requires a dumbbell and your body, get after this workout and you will be humbled at how difficult it is.

A Few of My Favs of 2011

This morning, I was thinking of all the new things that will come with 2011. I have thought a lot about how I will learn to juggle being a mom with a little one again again, a child in Kindergarten, teaching my Boot Camp, working part time as a Speech Therapy Assistant, managing a family where my husband is gone a vast majority of the year and getting myself back into shape like I was last summer before I became pregnant. These were my abs May of 2010 and would like them back...


It all sounds a bit overwhelming at the moment. Thankfully, I realize how blessed I am to have so many wonderful things in my life and wouldn't change any of those responsibilities for the world. I love my family, love my Boot Camp ladies, love my life, love where I live and recognize all those good things daily.

All this thinking and planning lead me to reflect on the things I love so far in 2011...

#1- My Boot Camp participants who show up in the early morning hours even when it's a bit chilly AND work their butts off! You ladies keep me on my toes and continually challenge me to provide you with an excellent workout. I have loved watching the participants who are new to the group go from struggling a bit to complete a class to flying right through a class with energy and drive. All of your faces come to my mind as I write this. LOVE THIS!

#2- My Personal Training clients who continue to challenge themselves to achieve a new fitness level and physique they so desire. They make no excuses for themselves. They show up, do the work, eat right and for that they are rewarded. They continue to overcome obstacles and keep their eye on their goal. LOVE THIS!

#3- My growing bump that is getting in the way of my Burpees and treadmill sprints... but those little kicks, rolls and hiccups remind me that the bump is only temporary and worth my expanding waist line.

#4- I became a member of Melaleuca in January and have loved everything I have used from this company. Sean loves the vitamins, the fiber supplement, the electrolyte drink, the bath products... I love all those things as well as the kids products- toothpaste, soap, shampoo... Hands down a great investment in my family's health. Absolutely no regrets joining this company!

#5- Workout Muse, love this application for my iphone! I used it this morning for my own workout. Nothing better than not watching a stop watch and programming your favorite music for your workout. I love it for my Boot Camp classes too. I plan to use this application all year long!

Just a few favorite things that had me thinking this morning.

I have had a few requests to give tips on firming up the butt. Look for a future post that will be dedicated to what I have learned works when it comes to achieving a tight, shapely and desirable backside. Stop trying to find a pair of jeans that makes your butt look good. Create a butt that makes ANY jeans look good.