Tag Archives: No Equipment

Workout Wednesday: Loosey Goosey Plane Ride

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Our visitors this weekend live very similar healthy lifestyles to Mike and me. Amber, a new friend of mine, is a fitness and nutrition enthusiast and we found common ground in our health goals. It was a breath of fresh air to be around someone just as analytical and knowledgable about natural health.

Before they got on the plane, they wanted to get in a workout. I totally understood their plan. It always helps to have exerted yourself before a long flight. It gets fluid to your joints, stretches out and activates your muscles, and frees any built up energy so you can relax more easily once you finally board the plane. It can even help you sleep!

So try to squeeze in one of my workouts before a flight, and lessen the discomfort and staleness.

16 minute total body 2

I hope you’re all having happy days :)- Ash

Workout Wednesday: Total Body #4

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This past Saturday was the last class of the first ever session of my boot camp. Luckily I found some great friends to be my guinea pigs and they were perfect. So enthusiastic and responsive. It was really fun to teach them every week and I learned a ton. Unfortunately (but really very fortunately) I got a second job and won’t have much time to nurture this fun gathering I call my bootcamp. The jury is still out until I can see how this new routine settles in. I’m really crossing my fingers that I will be able to muster the energy to do more.

But until I figure that out, I’ll keep doing (and posting) workouts. So here’s this gem from the last week of class. Get sweaty and enjoy!20 minute total body 4

Also, if anyone has any questions about form, pain, awkwardness, etc, feel free to comment and ask! I usually answer within 12 hours. Hope you’re all having happy days šŸ™‚

Workout Wednesday: Remeasure Time!

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This workout capped off an 8-week weight loss challenge for a lot of my patients. At 4 weeks they were doing really well. The goal is to lose 10 pounds and most of them had done it. Then, as the weeks rolled along, they forgot about the changes they had made and a lot of them returned to their previous weight.

There were two people who kept weight off, but I know they slacked towards the end too. The interesting thing is that they all come to me with tips to get back on the healthy track but they already know how! If you’ve done it once before, you can do it again. Humans don’t really learn permanent lessons from doing something for a month. So if and when you fall off the wagon, jump back on! You know how to get back to health. And maybe this time you can make it stick. It’s all up to you.

Anyway,Ā I love my health and the body it has given me. I’m right where I want to be, which I why I love helping people get to that state of mind as well. But I figured I’d participate just to see if there was any change.Ā I measured the largest width from my arm, leg, and belly. My measurements 8 weeks ago and today are:

  • Right arm 8 weeks ago- 12″, today- 11.5″
  • Right leg 8 weeks ago- 24.5″, today- 24.5″
  • Stomach 8 weeks ago- Ā 32.5″, today- 33″

HA! So pretty much exactly the same. I’m happy with that šŸ™‚ And finally the workout you’ve been looking for.

Beginner through intermediateĀ (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

AdvancedĀ (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks2LowJacks1

1) low jacks (keep your upper body level)

PushUp

2) push ups (beginner- on your knees OR on your feet standing and pushing against a wall)

Squat

3) speed squats (lower ab brace is very important here)

Situps

4) sit ups (lift your shoulders first, DO NOT wrench your neck)

Lunge

5) lunges (shoulders over hips, knee over ankle)

burpees

6) 1/2 burpee (without the push up, step 4)

I hope you’re all having awesome days! Love and a big fat smile. – Ash

 

Workout Wednesday: Hop Back to It

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This is my first workout post since the Holidays. I’ve finally detoxed myself off of the ChocoCheese Diet: a sophisticated diet of only chocolate, cheese, wine, and NO exercise to speak of for the 10 days surrounding the Holidays. And I’m finally over the flu. Do you think the two were related? Hmmm.

I’m over the fever of my flu but still have a lingering cough and some sniffles. No matter! Read this awesome blog post about if you should or shouldn’t workout when sick. So because my fever is gone, I hit the yoga mat for some light exercise on Monday and then did the Beginner form of this workout yesterday. Today I’ll be back on the bike trainer doing intervals for an hour or so.

Anyway, it’s the New Year. We don’t have any more excuses. You have to get back to your regular routine whether you like it or not. And yes, I’m really struggling with this one too. Want to face it together?

Beginner through intermediateĀ (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

AdvancedĀ (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hops

LegBalance

2. leg balance – touch the top of your water bottle or the seat of a chair (switch sides at 10 seconds)

PushUp

3. push up

hipraise

4. hip raise

plank

5. plank (with kicks for advanced form)

Squat Jump

6. squat jumps

REMEMBER: this workout only works if you push yourself. HARD. This is the most difficult part of getting back into home workouts… but I don’t wanna push myself… just do it, you won’t regret it, I promise.

What are you struggling to pick back up this New Year? How are you going to beat it? šŸ™‚