Total Body Circuit

First thing first.... We have a winner from our GYMBOSS Interval Timer giveaway last week.  Drumroll please.....

Entry #4: Theresa C. from Go Believe Conquer

Congratulations Theresa!  I want to thank each and everyone of you for entering my first official giveaway.  I was overwhelmed by the amount of entries and hope to make awesome giveaways like this a regular event!  

If you follow me on InstaGram you probably already know that this past weekend I became TRX certified.  I am so excited about this.  TRX suspension training is a great tool for me to have when training not only clients but myself.  The number of exercises you can do with these straps is just insane!  Now....I just have to save some money to get my own personal set.  

I left the training totally motivated and full of great ideas (insert evil laugh here).  During the class, we were asked to design and execute a full body workout using the TRX suspension trainer and even though my partner did the actual workout, I could tell it was killer.    

Drawing inspiration from that workout I came up with a total body circuit to share with you.  

After a proper warm up, pick one move from each box and perform the exercise for one minute.  Move from box to box with no rest in between.  After all four exercises are completed rest one minute. 

The great thing about this workout is you can use it a thousand different ways.  You can....

• continue rotating through the exercises for "x" amount of rounds.  I'd recommend at least 3 rounds. OR
• continue rounds for "x" time.  Do you only have 30 minutes?  Complete as many rounds as you can!  OR
• repeat the same exercises for each round OR
• pick different exercises each round

Think of it like a salad bar- a little of this, a little of that and you never have to have the same thing twice if you don't want!  

*Remember if you choose to perform this workout you are doing so at your own risk.

Your turn: Have you used a suspension trainer like TRX before?  If so, do you use it at the gym or at home?

General Physical Preparedness and Mobility Exercises

Do you warm-up?  Really?  Do you really warm up?

Do you perform mobility exercises to help keep range of motion in your joints and prevent injury?

I hope you do but unfortunately I see many people skip their warm up and mobility exercises.

Please don't be one of those people.

I train with some of the strongest men and women in the state and even the country and guess what?  Not one of them skips their warm up.  Why?  A proper warm up and mobility exercises help decrease your chance of injury, prepare your body/mind for activity,  keep range of motion in your joints, and raises body temperature.  Plain and simple- a warm muscle moves better.

Tight hips?  Me too!
Click the picture for details on how to perform this mobility move.
Photo taken from the www.DesMoinesRegister.com

If you aren't sure where to start coming up with a warm-up game plan and/or how to perform mobility exercises check out my powerlifting friend, Caroline Week's article in the Des Moines Register today. She covers the importance of adding GPP (general physical preparedness) moves to your training and even provides you with a sample GPP workout (see blow)

Sample GPP circuits

Speed and Coordination: 

Skaters (30 seconds), slalom jumps (30 seconds), 100-meter high skips. 

Alternate for 4 rounds 

Strength: 

20 bodyweight squats with added jump, 20 bodyweight lunges, 15 push-ups or burpees 

5 rounds 

Endurance: 

Farmer’s Walks with 50-pound dumbbells, Prowler Push with 2 45-pound plates, Box Jump from seated position (10 times) 

Repeat as desired

Farmers walk is an example of one of the GPP moves Caroline recommends
but good luck getting your hair out of your face once you have those dumbbells in hand. :)
Photo taken from www.desmoinesregister.com

Caroline gives a detailed description for all the moves (click on "more" under the picture to the left), and there is even pictures and a video staring yours truly.  YIKES!  :)  

Caroline also writes a great blog- Beauty, Power, Grace where she shares great meal ideas (she's a dietetics student) and powerlifting workouts.   Check her out!

PS- There is still time to enter my giveaway for a GYMBOSS Interval Timer!  Contest ends 1/28.

Your turn:  Do you perform mobility moves?  If so, what's your favorite?

Spooky Circuit

Have I told you how much I love Halloween?  I love it!  It's a very close call between Christmas and Halloween for my favorite holiday.  I have not one, not two, not three but FOUR Halloween outings planned for my kids over the next week and I can't wait.  Plus, you gotta get use out of those costumes right?  I've got a knight (my girl) and a dragon (my boy) this year.  What are you kids dressing up as?

Of course kids in costumes is great but the candy isn't too bad either.  To keep from eating my weight in sweets I've come up with a few tips...

• Don't buy candy until the last minute
• Buy candy I don't like (my personal picks are suckers, nerds, twizzlers...)
• Keep it hidden.  I have been known to ask my hubby to hide food or keep it in the car.  Yes, my will power sucks.

I also came up with a great "spoooooky circuit".  There's nothing spooky about it, just really like Halloween...have I mentioned that yet?  Try doing this when you're home on Beggar's night!  

*Remember if you choose to complete this workout you are doing so at your own risk.

Upper Body Burn

Happy Friday!  I am so excited for the weekend.  My college softball team is hosting an alumni game on Saturday.  It's not just any alumni game though, we're actually play the current varsity team!  Uh, yikes!  I haven't hit off of live pitching since I played myself which is close to ten years ago.  In my mind, I think I can still go out there and smoke doubles off the fence and slide into second.  Physically? We'll see what happens.  It will be fun regardless and it's always great to see my old teammates.  Go Dutch!

Last week I gave you the Lower Body Blast circuit so naturally this week I've got the Upper Body Burn circuit!  I did something very similar to this myself a few days ago and my entire arms were on fire!

  

Keep good form when performing your push ups.  If you can't do them on your toes, try on a incline or a wall. Remember, quality over quantity.

You can also perform this circuit with a resistance band or cable machine.

Your turn: What are you looking forward to this weekend? 

Burn Baby Burn: Lower Body Blast

I have got a great lower body workout for you today.  I previewed it myself at the gym this morning and boy were my legs on fire!

After a proper warm-up, work through each exercise moving from one to the next with no rest in between.  Rest one minute at the end of the circuit before repeating again.  Repeat the circuit three times  or continue the rotation for as much time as your workout allows.

Whatever you do please, I'm begging you, pick a weight that you find challenging for 10 reps.  Don't just default to your comfort zone.  Push yourself!

**If you choose to participate in any of the workouts you are doing so at your own risk.

Fit Football

The weather is starting to turn a little cooler here.  I'm pulling out the sweatshirts, crockpot and pumpkin scented candles!  Fall is my favorite time of year!  

Fall also happens to be my husband's favorite time of year as well but for very different reasons.  Can you guess why he loves fall? Yes, football.  Football all day, all weekend.  I love football too but not like he does and since I know I'm going to be stuck watching some football games I really could care less about I decided to turn it into a workout!  

Look, you're gonna watch the game either way right?  So why not put on some tennis shoes and be a little bit more fit afterwards?  

Here's how it works... when you see a play from the list below perform the corresponding exercise moves.   

I'll be honest, my football lovin' hubby too a look at this and said, "That would be a lot of squats."  I told him my readers were up for the challenge!  

Your turn... do you like to watch football?  Favorite team?

Back to School Body Shape Up

I'm so sorry you guys!  I'm not ignoring you, I promise.

I've had many requests for more workouts so I came up with this little ditty that combines some of my favorite cardio moves.  It's quick, equipment free and I even made a video to show you how I do them!  Wait whaaaatttt???  A video?  Yes,  a video.  I was feeling fancy I guess.

Anyways, it's August, which means back to school time for a lot of you and I know it can mean a change in routine.  Don't let that change in routine keep you from working out- I did this in my living room for heaven's sake!

Here is how it works..... (click on it to make it bigger)

And here I am performing the moves (please excuse the tattoo flashing)

It's very serious stuff isn't it?  :)

Just a few tips....super burpees- your chest goes all the way to the ground and I'd recommend switching your lead leg on the wall climbs.  Other then that have fun!  

*Remember if you choose to do this workout you do so at your own risk.  

Your turn: What's your favorite cardio move?  

Work it out: Full Body Circuit

Rain, rain go away. Mommy wants to run sprints outside today!  Who's with me?  Seriously, any takers?  I promise you, I'm not fast...just ask any of my college teammates who pinch ran for me.  

Since getting involved in the fitness industry it seems like everyone has a fitness question for me- which I LOVE!  What do I hear the most?  "Annie, I go to the gym and I do the same things over and over again.  I don't know what else to do."  Ok, actually that's probably the second most common thing I hear, the first is coming later this week and it's  gooood one so be sure to check back.  

Anyways, I came up with a full body circuit workout for you.  It incorporates some basic strength moves but by performing them on a BOSU ball or stability ball it adds a balance element that engages additional muscles making the move a tad more challenging.  

All of these moves can be executed with or without a BOSU or Stability ball.  After a warm-up repeat each exercise with little to no rest in between.  Finish each around with a 6 minute brisk walk, jog or run.  Rest one minute. Then repeat the circuit for a total of 3 times.  

I've provided links to the exercises below for reference.  

*Please remember that if you choose to do this workout you do so at your own risk.  Always check with your doctor before beginning an exercise routine.  

Medicine ball walking lunge with twist 

Bicep curl to overhead press with or w/o BOSU - try both arms together at the same time.  You can also opt to put the BOSU dome side down so your standing on the flat part.  This will be more challenging.  Be sure to bring your belly button to your spine to support your core/low back when bringing weight overhead.  

Push ups on BOSU or Push ups on stability ball 

Dumbbell tricep extension with feet on BOSU- I couldn't find a video of this exercise.  Maybe I made it up?  Here is what I want you to do- Lay down on the ground.  With your knees bent, put your feet on the BOSU ball dome side up.  Extend DB (one in each hand) straight over your shoulders.  Lift hips off the ground so your in a hip bridge position.  While holding your hips up, lower your dumbbells towards your head by bending only at the elbows.  The elbow must not move!  Lower until forearms are parallel to the floor and then extend back up.  

DB squat on BOSU- I apologize, this guy really like his fancy vocabulary :) You can also do these dome side up or of course on the ground.  

Your turn: Do you do the same thing every time you work out or do you switch things up? I'm no expert but if you could ask me one fitness related question what would it be?  I'll do my best to help!  

Make it Work: A Travel Friendly Workout

Good morning, good morning!  I hope everyone had a great weekend! Once again, ours was filled with wonderful workouts, an I-Cubs game, grocery store trips, mowing the lawn and drum roll please........  the season premier of The Real Housewives of New Jersey! Woot Woot!  Don't be too jealous of our crazy weekends ok?  But seriously, did you watch RHNJ? If you did let's talk later....

First a little laugh for you.  Here is a picture of my latest Pinterest attempt.  FAIL!  

Kinda looks like I'm pregnant.  If I wasn't lazy right now I'd just crop that out but I'll just clarify, I'm not.  

I should have cleaned the back of my phone and closed the cabinet too. LAAAYYYYZZE!  

Um yeah, that little tiny strap isn't gonna hold. In fact I think I ripped it when I took it off.  Darn it!  I should have practiced on a shirt I didn't really like!  Have you ever made a cute workout tank out of an old shirt?  Did it turn out well?  If so, please share.  Clearly,  I could use some advice!  

Moving on...

Ever have one of those weeks where you look at your schedule and it's so jam packed you don't have a clue how you're going to fit everything in? That's what our week feels like this week.  I work Monday, Wednesday, Friday evening, lifting with the boys Tuesday evening, John bikes Thursday evening and we leave for a triathlon in Waterloo on Saturday.  During the day we've got doctor's appointments, day camp, physical therapy, and plenty of errands to run.

I know I'm not the only one that has weeks (or months) that feel like this and since I've started wellness coaching and personal training I've found that most people are short on time.  The truth is if losing weight, getting in shape or getting stronger is important to you, you HAVE TO MAKE IT WORK. Tim Gun anyone? Most of us won't find time in our schedules, you have to make time for exercise, meal planning, and meal preparation.

Last week I was inspired by a friend who has been working hard on her fitness (do I sound like I'm from Jersey when I say that?) for a few months now.  She was headed out of town for girls trip and mentioned to me that she had already made plans to workout at the hotel gym.   I took that opportunity to put together a quick, intense, full body workout she could do just about anywhere.  (click on it to make it bigger)

*remember if you choose to do this workout you do so at your own risk

My friend not only completed the work out but she wrangled up two friends to do it with her!  They said it was tough but felt great afterwards.

So, today is Tuesday.  There is plenty of time left in the week to make it a great one!  What does the rest of the week look like for you?  When will you workout? What will you do to workout? What will you eat?  Write it down.  Set some goals and then share 'em!  I wanna know how you're going to make it happen!

Women and Weights Part 2: Free weights vs. Machines

Happy Monday and more importantly, happy April Fool's day!  I hope everyone had a great Easter weekend!  I definitely enjoyed the family time, food and egg hunts.  I'll be honest, I indulged a little too much but it's back to the routine this morning.

If you know me then you know I love a good prank.  I saw this ecard this morning and hard to share.  Totally me to a "t"!

Last week I in my post, Women and Weights I gave you some reasons why it's important for women especially to add resistance training into their exercise rountine as well as debunk some myths I often hear women reference.  This week I want to explore the advantages and disadvantages of free weights vs. machines.  Let's get started!

Free Weights: Free weights are described as weights not attached to machines. Barbells, dumbbells, kettlebells, and even medicine balls are all examples of free weights.  A large advantage of using free weights include versatility.  With a set (or a few sets) of dumbbells or a single barbell you can perform a number of exercises using both large and small muscle groups.  Free weights tend to require more muscles to help stabilize the weight than machines which can help improve one's balance.   Dumbbells are often inexpensive and occupy little space which make for a great choice for home workouts.

As I mentioned in the advantages, free weights require a lot of balance to perform more exercises. This can be difficult and even potentially dangerous if you are new to exercise, have poor form, or lack balance.  Women new and old to exercise may also find it hard, if not impossible to target specific muscles without correct form.  Because free weights can allow for a large range of motion, it is important to pay especially close attention to form and technique to decrease the risk of injury.

Since beginning my "new career" I've heard multiple women tell me they are intimidated by the free weight room in their gym.  Some of them are intimidated because they are unsure of how to use the weights while others are intimidated by the type of people that tend to occupy the free weight room.  If you find yourself feeling this way let me offer a suggestion- Most gyms have employees on staff who's job is to help you use the equipment correctly.  If you work out at your local YMCA ask a Wellness Coach.  These people can show you how to perform a specific exercise, assess your form and answer any questions you may have about free weights.  If you're nervous to use the free weight room because of the people in it, don't be.  I'll give you a few thoughts to help you relax.  1. These people were beginners once too.  2. Just because they have a protein shake, a cut off t-shirt and blasting metallica in their headphone so loud you can hear it does not mean they know what they are doing.  3.  Most of these people just want to look at themselves in the mirror, not at you.  And I say #3 with love, I'm one of those people.  I'm sure people think I spend my time in the weight room checking myself out but really I'm looking for correct form.  Ok, ok...and to make sure my pretty pony looks good too.  :)

No make-up, no filter.  And I'm serious, I'm always concerned with the pretty pony.  

Machines: Cybex, Strive, Free Motion are all brand names of machines you may have seen at your gym. Some work on fixed cams, adjustable cams or even cables to provide resistance to the user.  Regardless of how the machine works, generally speaking machines are a great choice for women new to exercise.  Machines are great for isolating a desired muscle group. With proper adjustments (seat height, bar height, etc) machines help ensure proper form and users can quickly select their weight by the set of a pin.  Another big advantage of machines to newbies is that they often have the name of the exercise, a diagram of the muscles used during a repetition as well as a description of how to execute the move labeled on the machine.

Unless your machine works on a set of cables, you most likely are not using additional muscles to help stabilize and therefore don't work as many muscles and/or work to improve balance as you would when using free weights.  Machines are also very specific in their use.  You may only be able to perform one exercise on each machine therefore requiring you to use multiple machines to get a full body strength workout.  You may also find that you have to wait for another gym member to finish using the machine or ask to work in between sets if you're comfortable.

I find myself mostly using free weights but do use machines a bit too.  I especially love the lat pulldown, lying hamstring curl and seated leg extension machines.  What about you....when you lift do you use free weights?  Machines?  A mix of both?  Or something totally different?

And finally, any good April' Fool's day jokes you have in the works?  I'm always up for fresh ideas!

Hop on it!

In celebration of Easter I put together a workout with lots of "hop".  Get it?  Cheesy joke, I know.

My gym is closed on Easter and I'm a no excuses type of gal so all you will need is a medium weight of dumbbells and a clock.  If you don't have a pair of dumbbells you can also use a resistance band or even a few bottles of water.  

Here is how to complete this workout: Complete exercise one, then once again adding exercise number two.  Move back to exercise number one, complete number two, add number three.  You will continue to add on the next exercise with each round always beginning the round with number one until you have completed all ten exercises.  In other words round 1: 1, round 2: 1,2 round 3: 1,2,3 round 4: 1,2,3,4, etc.  Try to move through the exercises as quickly as possible drinking water and taking breaks as needed. 

Here are links to a few of the exercises you may not already be familiar with.  As always feel free to leave a comment or email with any questions.  

woodchops, plank to 1/2 squat, 180 degree squat jumps, plank toe touch (at 30sec)

Your turn...What are your plans for Easter?  Will you workout, pig out or both?  

**Please read the disclaimer at the bottom.  If you choose to participate in this workout, you do so at your own risk.  

Day At the Park Workout

This forty degree weather here feels like a heat wave and has me totally wishing the snow were gone so we could go to the park.  I love the park!  It's free, it's fun, it's good exercise, and who doesn't love being outside? 

It's no secret that I also love the gym, so what do you get when you combine the park and the gym?  Drumroll please........... Annie's Day At the Park Workout!  

Don't just stand there watching your kids swing, climb ladders or chase their friends- get in there and work up a sweat yourself!  Every little bit of activity counts and I promise you if you do these exercises one after another in any order between water breaks, chasing kids, and shoe lace tying you'll feel it.

Here are some links to YouTube videos on how to some of the more uncommon exercises: (some day I'll get up the courage to video tape myself!)

Bulgarian Split Squat - use a step or park bench for back leg
Swing Hamstring Curl- use the swing in place of the TRX in the video, you can try single leg too
Swing Knee Tuck- again, use the swing in place of the TRX in the video
Bar Pull up- (also known as an inverted row) Try to find a low bar.  And BTW, can I be this girl in the video?  :)
Kid Toss- Sounds like a carnival game right?  Needless to say it was hard to find a video of this one but if you fast forward to about 1:10 into her presentation you'll see her do a press with her baby.  My kids love this lift and it seriously burns the shoulders and chest after awhile.

All of the moves in pink are meant to be high intensity bursts of cardio to get/keep your heart rate up.

And yes, you will probably get some odd looks.  If you're in the Des Moines area I can recommend some less crowded parks to do this at.  :)

The hashtags on the bottom are from a contest I entered this workout into.  While I didn't win, it got a good review from the contest judge (even though I misspelled "bulgarian").  If you're on instagram I'd encourage you to check the other workouts under the hashtag #lfeccontest and follow @livefiteatclean. She's a great source of inspiration for workouts and healthy recipes.