Fitness · Uncategorized

Feel The Burn – Booty & Abs

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Combining a good booty and ab workout? Ahhh yes, thank you!  I would venture to say they are my two favorite muscle groups to work. Getting that perfect burn I tend to struggle towards with other muscles groups (ahem those darn arms and shoulders) seems so much more satisfying in that booty and those abs (o.k. well the lower abs might be a bit of a struggle for me after 2 kids) . So guess what today was? Yes! Booty & Abs! I like to mix up my workouts each time so here is a run down of my workout today.

Reps for each – 3 sets of 15 reps. Two ways you can run through these. Do one set of each exercise and then start over 3 times or you can do all three sets of one exercise with 30 seconds of rest in between. What did I do? I did one set of each exercise with a little cardio between each set. See below.

Deep weighted Squats – 1 set of 15 reps. Feet hip distance apart, weights at your shoulders, lower that tush to the ground as low as you can go and then squeeze everything as you stand back up. What have I learned with these? The lower the better. Do you know how you can strengthen those muscle groups to get you lower? Besides trying to get a little lower each time you do these, squeeze the tush and those hamstrings every time you come up and increase those weights as you get stronger.

CARDIO TIME – Burpees. To love ’em is to hate ’em but man are they effective! 30 seconds. Come on you got this!

Plank knee to elbows – 15 reps on each side. In plank position bring your right knee in (keeping that plank position and that body in a straight line) to your right elbow. Extend right leg back out into plank and bring the left knee into the left elbow and then extend that leg back out. If you need to modify this move bring those knees down to the ground to start; as you get stronger keep one knee to the ground and try extending just one leg out until you are strong enough to get into a full plank position.

CARDIO TIME – Jumping Jacks. Basic? Yes? Heart rate rocking? Yep. 30 seconds baby!

Pikes– 3 sets of 15. You can use paper plates or two kitchen towels if you do not have an ab dolly. In plank position slide those feet in towards your chest while keeping your legs straight. You are just extending that booty up in the air. Bring your legs back out into plank and repeat.

CARDIO TIME – High knees. 30 seconds. You will get through it I promise!

Plie squat pulses – 3 sets of 15 reps. O.k. let me walk you through this one. Get into a wide stance with the heels off the grounds (tipy toes), feet pointing outward and squat down as low as you can. Come up just halfway and then back down pulsing through each rep.

CARDIO TIME – Jump squats. Make sure you squeeze that tush when you jump up and land soft on those feet. 30 seconds and you are almost there!

Weighted Russian twist – 3 sets of 15 reps. And no you cannot take a shot of vodka after this move. Get it? No? O.k. bad joke…. sit on your tush with knees bent and feet on the ground. Grab a weight and hold it in front of you. Lift those legs up off the ground, lower that back slightly behind you to get those muscles engaged and twist from side to side. For a modification you can keep those feet planted on the ground.

CARDIO TIME – Running man. Not the dance but hey if you want to do the dance you’ve gotten this far so go right ahead and kill those dance moves! Or you can get into plank and run those feet and knees in towards that chest.

AND REPEAT 3 TIMES

That was AMAZING! I had a great time, worked my booty and abs out, and now I’m ready for a smoothie and a shower!

-Yesenia

Fitness · Food

Pre and Post Workout Snack Tips

Hi everyone!

Eating healthy and working out go hand in hand. However, do you know what the best foods to eat before and after working out are? I did some research and found some great tips on this topic so of course I wanted to share.

One of the things I discovered is how important it is to eat before a workout. According to Livestrong when you eat prior to working out you will not only maximize your workout, you will also increase your energy levels throughout the day. Our bodies need enough nutrients to carry us through not only pre workout but also during and post. Your immune system will operate at its optimum level and your blood sugar levels will be balanced all day.

Some great tips to try to establish into your routine are:

banana oatmeal

  • Morning workouts: eat something within 30 minutes of waking up. This will rev up your metabolism. Some good eats are banana, small portion of oatmeal, non-fat plain yogurt. Try to choose foods that are low in fat and fiber for pre-morning meals.

apples and peanut butter

  • Afternoon workouts: If you are like me I am always ready for an afternoon snack. So if you also tend to work out in the afternoon try eating a small portion of oatmeal, apple slices or banana with peanut butter. A small bowl of vegetable soup is also a great option.

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  • Post workout: You should eat at least 30 minutes after you work out. This will prevent your body from burning muscle. Protein should be your go to. Protein shakes my favorite being my delicious Shakeology, raw almonds, and hard-boiled eggs are great to consider.

small meals

  • Eating small meals every 2-3 hours will maintain a sustained balance of nutrients and energy; in turn charging your metabolism to run at its best. This will also keep your hunger levels at bay so you do not end up overeating when it’s time for your next meal.

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  • As for water, it goes without saying hydration is just as important as feeding your body the right foods. You should drink ½ of your body weight in ounces every day. Not only does your body need water to operate, but it also needs to be replenished of the water you sweat out during a workout.

What are some of your favorite snacks for pre and post workouts?

-Yesenia Whipple

Fitness

Why does PiYO work so well!

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I’ve been practicing PiYO which is a fitness program which incorporates a little Pilates and a little Yoga; a fusion of the two. So why does this work so well? As mentioned above you are using Pilates to sculpt your muscles, Yoga to increase flexibility, and nonstop movement to keep your heart rate up and calories burning.

I cannot believe the results I am seeing with such a low impact program. My legs are stronger, leaner, less cellulite! My abs are starting to chisel, and my arms are just a whole new level of tone. My rear end is getting plump and pretty!

I am in love with this program. Each workout is only 30 minutes long and there are a few cardio-ish (I know that is not a word! :)) workouts thrown in which also incorporate the hybrid Pilates and Yoga practices. Oh did I mention my flexibility and balance are improving too; which I struggle with. I have never been flexible and don’t aspire to do a split in this lifetime; but it is awesome to see flexibility and balance getting better and better every week.

As for my diet; well that of course plays a big part. I eat very clean. Lean meats and veggies and balance my healthy fats, starches, and proteins, fruits, and veggies to give my body what it needs to be at its’ best.

I am happy to share any tips with you if you are looking for a program like this in your life! It truly is amazing!

-Yesenia Whipple

Fitness

6 Items Your Gym Bag Can’t Live Without.

You’re on your way to the gym and realize you forgot ____; you get there and realize you also left _____. Sound familiar? Aside from the must haves like your playlist, headphones, shoes, and motivation to get that heart pumping; here are 6 things you should stock your gym bag with. They will get you through your workout; leaving you feeling ready to conquer!

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1. The Bag – is kind of important!  There are all flavors, sizes, brands out there. Pick your favorite and then start stocking it up with the remaining 6 items. You can find a great selection of bags on Amazon.

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2. Flip Flopping – Flip flops are important to protect those feet from locker room and shower floors. I love my Reef flip-flops.

 

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3. Get Your Protein Fix – Within 30 minutes of your workout you should be refueling with protein. Whether a protein bar or protein shake try to get that protein in to increase your muscle gain and fat loss. EAS Lean 15 protein powder is my go to. I add PB2 peanut butter and a banana for a yummy treat! For on the go put 2 scoops in a plastic container or baggie and add it to your water.

 

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4. Hydration, Hydration, Hydration. Invest in a good BPA free water bottle. For $10 you can invest in my new obsession. The Bobble Sport. It uses a replaceable carbon filter that removes chlorine and organic contaminates from your tap water. Not only that but in 1 year you will have removed thousands of bottles from the environment.

 

WHITE TOWEL

5. Towel up- make sure to pack a white towel to wipe that hard working sweat off your skin. White is convenient because you can bleach it in the wash to get rid of all that stinky build up. You can pretty much find white towels anywhere.

truth to go

6. Deodorize – If you don’t get a chance to hop in the shower make sure you stock up on 2 things to get you smelling fresh. Deodorant and some fresh wipes. I highly recommend Ole Henriksen Truth To Go Vitamin C Wipes. They remove dirt, grime, and makeup while essential fatty acids nourish the sin. It’s all natural and does not contain:

– Parabens
– Sulfates
– Synthetic Dyes
– Petrochemicals
– Phthalates
– GMOs
– Triclosan

These and the product details above can be found at Sephora.

Whether a light or vigorous work out make sure to stock your bag with these 6 essential items. Your gym bag will thank you!

-Yesenia Whipple