Confession Time…

  RULE #1 NEVER MISS MONDAY’S WORKOUT

Confession time, I’ve missed Monday morning workouts for the past two months! Thankfully, with the time change I was able to go to bed at 9 o’clock last night and get eight hours of sleep!

Remember, if you want to take care of your family, you first have to take care of yourself! 

Who else is taking advantage of the time change?

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Take it Up a Notch

Step it upIt’s been over six weeks since our workout challenge started. If you have been working out consistently since then, it’s time to take it up a notch.

This week let’s change it up a little…Instead of dividing the body between upper and lower, let’s combine exercises to workout the full body. There are many benefits to working out the total body…I listed a few below:
-Better Core Development
-Lower Time Commitment
-Reduced Risk of Overtraining
-Ideal for Home Workouts
-Ideal for Fat Loss
-Lower Levels of Boredom (my favorite)

Full Body Routine
3x’s this week with at least a day break in between:

3 to 4 sets 10 to 12 reps, 5 to 10 lbs
-Squat with a overhead press (at the top)
-Stationary Lunge with bicep curls
-Alternate between Tricep Kickbacks and Bent over Flys
-20 to 30 second Plank
-25 Crunches
-15 Supermans
-10 Jumping Jacks

Again, I set up my workout area like a circuit and go from one exercise to the next. At the end of each circuit I perform one set of 10 jumping jacks. I enjoy working out more when it’s exciting.  Remember to BREATH, STRETCH, DRINK WATER, and always perform the exercises SLOW and CONTROLLED! If something hurts you, it may be that you are not performing the exercise properly, listening to your body is key. So have fun, but be safe.

Week 2 Workout Challenge

Front Raise

Well, it’s week two. It’s a battle with my personality to take things slow, but I am. This week concentrate on your form and performing the exercises properly. If you want, you can do one upper body routine this week and two lower body routines or visa versa, it’s up to you. I don’t want you to increase your sets or reps yet. Just increase the times you workout from twice last week to three times this week. The workouts should only take 20 to 30 minutes and that includes stretching.

“You don’t always get what you wish for, you get what you work for! (-unknown author)” So work hard, have fun and be safe. 

Workout Challenge…Day 2

Day 2
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20
Just to review, I’m starting to workout after not working out in over a year and a half (because my pregnancies are considered high risk and also nursing). It’s important to progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
On Monday we worked out our lower bodies (legs), today we are going to concentrate on the upper body.
Objects that can be used as dumbbells:  canned food, plastic bottles or even books.  If you wish to exercise both arms at the same time, find items of equal weight. If you can’t find two similar items in weight, exercise one arm at a time. 
Today’s Upper Body Workout: 
Bent Over  (Back) 2 to 3 sets x 10 *Hold dumbbells (2lbs to 5lbs) with your palms facing in and your elbows slightly bent. Bend at the waist with your feet shoulder width apart. Use your upper back to bring the weights up. (If you don’t feel comfortable, you don’t have to use weight.)
Bent Over Flys
Basic Push-Ups (Chest) 2 sets 8 to 10 reps *There’s no shame in performing this exercise on your knees. It’s better to have proper form than to over do it and injure yourself.
Push Ups
Bicep Curls 2 to 3 sets 10 reps *With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Bicep Curls
Tricep Kickbacks 2 to 3 sets 10 reps *Tips: keep your abdominal in and your knees relaxed, don’t allow your back to round. Don’t lock your elbow at the top of the movement. Don’t allow your upper arm to move or your shoulder to drop below waist-level. Keep your wrist straight.
Tricep Kickback
Front Raises (Shoulders) 2 sets 10 reps *Raise dumbbells forward and upward until upper arms are above horizontal. Lower and repeat.
Front Raise
I set up my workout area like a circuit and go from one exercise to the next. At the end of each circuit I perform one set of 10 jumping jacks. I enjoy working out more when it’s exciting.  Remember to BREATH, STRETCH, DRINK WATER, and always perform the exercises SLOW and CONTROLLED! If something hurts you, it may be that you are not performing the exercise properly, listening to your body is key. So have fun but and be safe.
All pics taken by the lovely Alayna. Thank you sweet girl ❤

It’s Time..Workout Challenge

shoes
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20
I believe it’s important to take care of the body God has given you. With that said, it’s been over a year and half since I worked out! All four of my pregnancies were “High Risk,” so I couldn’t workout when I was pregnant. I was not able to workout once I had my little ones because my milk supply would decrease. Well, my little boy is now 12 months and we started him on milk last week…he’s not a big fan, but is starting to accept it. This means that Mama gets to start working out again!
Being a Personal Trainer for over 10 years, I know a little bit about working out. First, it’s important to start out slowly, which means, this week’s challenge will consist of two days of working out for 15 to 20 minutes.

Today’s workout:

Legs (using just body weight):

-Squats 3 x 15 (make sure your knees don’t go over your toes)

-Reverse Lunges 2 x 10

-Side Lunges 2 x 10

-Calf Raises 2 x 15

-Bridge 2 x 15 (hold for 2 seconds before lowering your hips back down)

Basic Tips: 

*Make sure you are drinking water.

*Don’t forget to breath. It seems easy enough but people tend to hold their breath while working out.

*Stretch!

Feel free to join me in this workout challenge! Like I use to tell my female clients, “Before you can take care of your family you must take care of yourself!”