Last night we worked our core. Hard. And now that it’s starting to get warm out, everyone in class was sweating bullets. Working out in heat can be VERY draining, but it’s also amazing for removing toxins from your body. So lace up your shoes, fill a very large bottle of water, and glow with that hard-earned sweat 🙂 Continue reading
Last night, at our workout class, we started the Spring Shape Up. Loads of patients are trying to get in shape for summer so to encourage them we issued a challenge: lose (at least) 5 pounds in 4 weeks and do it together. We have 30+ people doing it and it makes such a difference! Continue reading
There’s a lot going on in the US right now. To think of a few things: Boston Marathon bombings, Texas explosion, Peoria flooding … Lots of sadness, but also, lots of kindness. Check out this awesome quote I found from Mr.Rogers.
My life is turned a little bit upside down right now. The future is very uncertain and, as an anxious person with a planning mind, that does not bode well for me. Because I don’t have any idea what the future holds, I find myself kind of just floating around. I’ve stopped trying in everything because I don’t know which aspect of my life will send me in the direction I’m trying to go.
I have goals, big one and little ones. I’m doing pretty well with the little ones, just taking things day by day. But man, those big goals are eating away at me. How the heck do I find my path??
Anyway, I know this relates to quite a few of you when it comes to getting healthy, for life. Where do you start? You start right here. With something manageable. Something that doesn’t consume several hours of your day and makes you feel worlds better. So join me for the workout, take the baby step towards your bigger goal 🙂 I’ll let you know when I find my first baby step to my bigger goals.
And let me know if you have any questions!
Beginner through intermediate (12 minutes)
– 20 seconds on/ 20 seconds off
– each exercise 3 times in a row
Advanced (16 minutes)
– 30 seconds on/ 10 seconds off
– each exercise 4 times in a row
Exercises:
1. low jacks (beginner-side step with a your torso isolated at the same height)
2. pike pushup (looks funny but it works!)
3. lunges (quickly, without or without weight)
4. mountain climbers
5. russian twist
6. frog squats
I’m still sick. On day 4 of this wicked flu. I have some awesome coworkers that covered the work I had to do in the office, thank goodness, but there’s no one else who can teach my workout class.
So I taught it in sweats with very little voice. I was much nicer than I normally am but they better not get used to it! I didn’t join them for the workout because my body is already trying so hard to recover that it really doesn’t need any extra strain. For an idea of when NOT to workout, check out this post by a great blog I read: The Guide to Knowing When to Workout or Not While Sick.
Anyway, I figured that I’ve posted enough of a variation of workouts that I could repeat a few every now and then. So this workout is the same as the post on February 13. It was a good one and every person in that room left sweating! I hope you enjoy.
Beginner through intermediate (12 minutes)
– 20 seconds on/ 20 seconds off
– each exercise 3 times in a row
Advanced (16 minutes)
– 30 seconds on/ 10 seconds off
– each exercise 4 times in a row
Exercises:
1. side hop (jump fast and high)
2. good mornings (with or without weights)
3. leg lower (lose the ball on this one)
4. swimmers (looks funny but man does it work your core)
5. diamond pushup (do this on your feet, knees, or standing against a wall)
6. sit & pray (get low and put your weight in your heels)
Enjoy your day! Lots of love – Ash
These workouts I post are amazing. I have to be a little conceited in this because I’m making them for other people. You! They are literally 12 minute workouts that can build muscle and burn fat for at least 24 hours (more like 48). I thought it was a crock of you-know-what until I actually factored them into my workout schedule. And now I can tell you from experience, THEY WORK.
The best part is that you don’t need a gym. Or weights, or resistance bands, or a fitness ball. You just need a timer and a clear spot on the floor (and maybe a yoga mat if you have hardwood). Oh yeah, and you need some will power.
A patient did ask me the other day what I use to time my workouts. Why an interval timer of course! You can find free ones on the internet and run it off your computer or, if you have a smart phone, there’s an app for that. Just search “interval timer” and voila! It should be free or at most $1. So worth it.
Beginner through intermediate (12 minutes)
– 20 seconds on/ 20 seconds off
– each exercise 3 times in a row
Advanced (16 minutes)
– 30 seconds on/ 10 seconds off
– each exercise 4 times in a row
Exercises:
1. side hop (jump fast and high)
2. good mornings
3. leg lower (lose the ball on this one)
4. swimmers
5. diamond pushup (do this on your feet, knees, or standing against a wall)
6. sit & pray (get low and put your weight in your heels)
How did it go?
Yes yes, I know, “It’s the holidays, I spend all my time Christmas shopping, I don’t have the energy to think about myself, there’s too much bad food around, blah blah blah.” THERE ARE NO EXCUSES. If you read this blog, you probably interact at least a little bit with other health conscious people and, right now, they’re all giving you some wonderful information. It is possible to still enjoy the food, just load up your plate with vegetables before you add anything else. Plan your gifting so you can knock it all out in one day. Focus on yourself for a half hour a day, that’s all it takes!
I don’t care what life situation you’re in, it is ALWAYS better to care for your own health before that of others. You know in the airplane, how you’re supposed to “secure your own oxygen mask BEFORE assisting others?” I know it’s hard but it makes sense. If you’re unhealthy/can’t breathe, you’re unfit, unenergized, or dead before you can even help one other person.
Good thing I’m here for you huh? Because there are these awesome 12 or 16 minute workouts I talk about a lot. Maybe you’ve heard me once or twice? They’re all you need during the holidays. Just do this a few times a week, load up on those veggies, and TA DA! You emerge in January looking and feeling just as svelte as you did in August.
Today’s workout:
Beginner through intermediate (12 minutes)
– 20 seconds on/ 20 seconds off
– each exercise 3 times in a row
Advanced (16 minutes)
– 30 seconds on/ 10 seconds off
– each exercise 4 times in a row
Exercises:
 
1)Â Beginner/Intermediate- side to side step/ jumping jacks, Advanced- low jacks
2) Beginner/Intermediate/Advanced- plie squat
3) Beginner/Intermediate- floor toe taps, Advanced- high toe taps
(hands behind head, no weight)
4) Beginner/Intermediate/Advanced- good mornings
5) Beginner/Intermediate- bent-leg windshield wipers, Advanced- straight-leg windshield wipers
6)Â Beginner/Intermediate/Advanced- mountain climbers
Bonus) Beginner/Intermediate- elbow and knee plank Advanced- hand and toe plank
Let me know how it went!
Ps. We’re getting SO close to the weekend/holiday/sleep in time. Hope you’re all having happy Wednesdays 🙂
The brace: anyone heard of it? Not like for your teeth or a broken limb, for your abs silly! It’s this position that you should be aware of no matter what type of exercise you do. It strengthens your core, supports your back, AND helps give you that awesome 8-pack you’ve been dreaming of.
Brace: tighten your lower abs. Tighten so you feel like your attaching your abs to your lower back. Now keep your abs there and breathe. This is how you should be exercising. There are exercises where the brace is more important but if you can learn to do this throughout your exercise routine you’ll start to see huge differences. This applies to weight lifting, riding bikes, running, swimming, EVERYTHING!
Finally for today’s workout:
Beginner through intermediate (12 minutes)
– 20 seconds on/ 20 seconds off
– each exercise 3 times in a row
Advanced (16 minutes)
– 30 seconds on/ 10 seconds off
– each exercise 4 times in a row
Exercises:
1. Tricep Dip
2. Speed Lunges (hold your feet in place. quickly straight then bend legs into lunge. switch sides half-way through each set)
3. Russian Twist
4. Swimmers
5. Fire Hydrant (switch sides half-way through each set)
6. High Knees
Now I have a question for all of you: How many times a week do you workout? Once, Twice, 6 times? And for how long each time?
Hope you’re all having wonderful Wednesdays! 🙂
A Happy Lass 