Monday, March 7, 2016

Strength and Abs Round

You'll need a mat and dumbbells for today's workout.  This workout is done in a round, meaning do all the exercises one after the other for the required number of reps and then do them again for the next set of reps.

Reps: 2-4-6-8-10-8-6-4-2

  • Laying chest presses with hip lifts
    • Lay on your back with dumbbells in each hand, arms out in pushup position.  Push the dumbbells up overhead and lift your hips, squeezing your rearend as you lift.
  • Tricep dips on a chair, bench, or floor
    • Feet on the floor, hands on chair with fingers pointed towards you.  Bend at the elbows, making sure they are back behind you and not out to the side, lowering your body and then push back up.
  • Squat with a bicep curl to an overhead press
    • Squat down and do a bicep curl as you raise up from the squat.  At the top of the curl push it straight up overhead.  Lower the dumbbells to shoulders, then back down. 
  • Plie with a dumbbell row up
    • Wide stance with toes, knees, and hips pointed out.  Dumbbells in both hands with palms facing your body. Squat down and row up your body, elbows pointed out to the side, as you raise out of the squat.

For this round, complete the crunches and bicycles for the set number of reps and add a 20 second plank.  Then repeat the exercises for the next set of reps.

Reps: 2-4-6-8-10-8-6-4-2
Bicycles Crunches
Plank - 20 seconds

** In consideration of being allowed to participate in the personal fitness training activities and programs of Amanda Reed, I do hereby forever waive, release and discharge Amanda Reed from any and all claims or liabilities for injuries or damages to my person and/or property **

Sunday, March 6, 2016

Set Your Goals Sunday!

Last week, my main focus was trying to get in some practice times before teaching PiYo and BodyShred.  I really needed to get ahead of those classes, instead of leaving everything until the day before to write and learn those classes.  I'm happy to say that, at least for this week, I've managed to do that!  I feel ready for next week's classes without feeling under a lot of pressure! :)

Here are my goals for the week:

I'm setting aside time to practice again in the hope that I can turn this into a habit.  I'm sticking with the water and vitamins from last week and adding in veggies at lunch and dinner.  I'm a total carb lover and I often forgo the veggies for more carbs, especially at lunch.  I'm trying to break that habit!

This is what my workout schedule and meal plan looks like for this week:

A note on our meal plan, I try to come up with good snacks and lunches for school.  Our week gets pretty busy, so I like having at least an idea for the kids' lunches.  I also don't plan our weekends.  We often change plans or decide in the morning that we are heading off somewhere so a plan is not practical for us.  Do what is right for you!

What are your goals for the week?

Thursday, March 3, 2016

Plank and Core

We're focusing on the core (back and abs) today.  You will need a resistance tube, a set of dumb bells, and a bench or chair.  Do 15 reps of each exercise and each round 2-3xs. All exercises can be performed without any equipment!

Round One:

  • Reverse back flye with resistance tube with a step back lunge
    • Tube is at chest height, held in both hands with arms straight in front of you. Step back into lunge. At the same time, pull the tube apart as you squeeze your should blades together and bring the tube to your chest.
  • Plank with hands on bench or chair and alternate bringing the Right knee to the Right elbow, then the Left knee to the Left elbow.
  • Alternating single arm lat pull down with resistance tube with pliĆ© squat
    • Stand wide with toes, knees, and hips pointed out to sides.  Raise arms overhead with tube in both hands.  As you squat down, with a straight arm move your Right arm in an arc to your shoulder.  Rise up and squat again with Left arm moving in an arc.  This is one rep.
  • Bench v-ups
    • Sit on chair, lean back slightly and raise feet off the ground.  Bring knees into chest and sit up. Then extend legs straight out off the ground as you lean slightly back.

Round Two:

  • Elbows back row with pliĆ© 
    • Stand wide with toes, knees, and hips pointed out to sides.  Holding dumbbells in each hand, squat down.  As you raise up, bring the dumbbells up along your body to chest or shoulder height and squeeze your shoulder blades.
  • Dumb bell side bends
  • Deadlift with alternating rows
    • Bend from the waist maintaining a straight back and let arms hang down.  In the bent over position, row one arm back and then the other. Return to standing.  That is one rep.
  • Plank with hands on bench or chair and alternate knee twists
    • Plank position. Take your right knee through your body to your left elbow.  Then do the same with your left knee to your right elbow

** In consideration of being allowed to participate in the personal fitness training activities and programs of Amanda Reed, I do hereby forever waive, release and discharge Amanda Reed from any and all claims or liabilities for injuries or damages to my person and/or property **

Tuesday, March 1, 2016

Small Steps: More Water

When you wake up, after rubbing the sleep out of your eyes and stumbling out of bed, reach for a bottle of water.  Drinking a full 16 oz of water in the morning has numerous health benefits!

1. It hydrates you!
You've just gone 8 or so hours of not drinking or eating anything.  Your body is dehydrated and needs to be replenished so your kidneys can kick in and get rid of what your body has accumulated during the night.

2. It jump starts your metabolism!
Your body can't metabolize fat as well if you are dehydrated because the very process requires water!

3. It helps your body clear out everything it worked to repair during your sleep!
It's pretty well known that your body is not fully at rest during sleep.  It uses this down time to repair cell damage ranging from torn muscular tissue to simple cuts and bruises.  There is also a new theory that your brain uses sleep to clear out toxins that build up over time, so we need water to flush them out!

4. You are less likely to reach for caffeine first thing in the morning!
You've just given your body something it desperately needs, so you will most likely feel more awake and less likely to grab that cup of coffee right away.  Water wakes you up so we can actually delay the need for caffeine to later in the morning.

Get yourself a fun new water bottle, fill it the night before, and you don't have an excuse to not reach for it in the morning!  Can't stomach the idea of all that water at once?  You are less likely to feel nauseous if you drink it slowly over a 45 minute period, at slightly warmer than room temperature.   

What are your tips for getting into the habit of drinking water first thing in the morning?