Tag Archives: Simple

Workout Wednesday: When NOT to workout

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:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings (with or without weights)

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers (looks funny but man does it work your core)

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

Enjoy your day! Lots of love – Ash

 

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Workout Wednesday: Perceived Threshold

People ask me every Tuesday night whether I’m going to take it easy on them or kill them with this workout. My reply is always that I’ll make you feel like you’re dying but you’ll feel amazing afterward. And it’s true!

With these types of workouts, you should be going at such an effort that your muscles stop working, your lungs are burning, and you feel an achy pain in muscles you didn’t even know you had. As long as you are not feeling sharp pain anywhere, and are focusing on correct form, you are doing it right. (If you start to experience sharp pain of any kind, especially in joints, stop that exercise immediately and consult a doc about it.)

So keep going, hard. Work through the pain. The thing that separates you and a higher level of fitness is the ability to push past your perceived threshold. You can always go faster, jump higher, and lunge lower. No excuses!

And now … the 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:

High Knees

1. high knees (hold your hands at a certain height and bring your knees to touch them)

TriDip

2. tri dips (legs bent in or held straight out)

calfjump

3. calf jumps (too easy? jump higher, jump faster, hold weights in your hands)

crunches

4. crunches (focus on lifting your shoulders, DO NOT pull on your neck; beginner-feet on ground, intermediate-feet at right angle, advanced-feet in air)

plank(better)

5. plank tick tock (beginner-knees or elbows on ground, intermediate-full plank, advanced-lift one leg and, keeping it straight, swing it out to the side, then bring it back to center and do the same with the other leg, in a pendulum-like motion)

Lunge

6. speed lunges (keep feet planted and bounce upper body up and down, switch legs at half-way point)

+ Fit Minute. Choose one of the following exercises. Do it for a full minute at 100% effort. Count how many you do and record it. We’ll be doing these after every workout from now on:

  • Level 1 – side to side steps or jumping jacks
  • Level 2 – push ups
  • Level 3 – burpees

I hope you get all charged up after these workouts like I do. Love and a big smile 🙂 – Ash

Workout Wednesday: Remeasure Time!

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, 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. 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-  32.5″, today- 33″

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

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:

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: Timing is Everything.

I have three questions for you. Yes, YOU. A lot of people have been falling off the health bandwagon. It’s about that time of year when resolutions crumble and the same people who were enthusiastic 2 months ago are reverting back to the I-don’t-have-time excuse.

So my questions are:

  1. Have you developed a regular workout routine?
  2. What time of day can you absolutely NOT workout?
  3. What time of day does a workout give you the most benefits? (i.e. energy, happy hormones, strength, agility, etc)

Please answer them below. Seriously. Because if you don’t know the answers to these questions, it’s time to figure them out.

My answers:

  1. Yes.
  2. Definitely not anytime after work.
  3. The morning. Waking up and doing something for myself starts my day on the right track.

Now that you’ve thought those through, here’s the workout for this week!

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:

Side Hops

1. side hops- Use a shoe as an obstacle to jump over. Jump high and very fast.

PushUp

2. pushups (beginner- on your knees, intermediate- on your toes with only a slight elbow bend)

RussianTwist

3. russian twist- bend at the waist, lift your chest to the ceiling. (beginner- feet on ground, intermediate- legs at right angle, advanced- legs straight in air)

jumplunge

4. jump switch lunges (jump high, lunge low)

BirdDogs

5. bird dog (beginner- from hands and knees, intermediate- from plank position)

wallsit

6. wall sits (beginner- feet flat on ground, advanced- lift one knees at a time, hold for 3 seconds)

Hope you all have Happy Wednesdays. Love and a big ‘ole smile. – Ash

 

Tasty Tuesday: Chunky Eggplant Sauce

I hesitate in calling this dish a “sauce.” It’s chunky with creamy eggplant and can almost be eaten on its own. But the flavors are so strong in their deliciousness that it has to be paired with something more basic.

It was an adaptation from a Veggie cookbook I haven’t opened in years. It’s hard to find yummy eggplant recipes that aren’t coated in cheese! But I found one, this is a winner.

Eggplant Sauce- Published

 

Chunky Eggplant Sauce

Ingredients:

  • 1 large eggplant
  • 1 onion, chopped
  • 3 Tbsp sun-dried tomatoes, chopped (I keep a jar in the fridge at all times)
  • 1 Tbsp tahini (also keep a jar of this)
  • 3 Tbsp olive oil
  • meat if you want- I used chicken breast leftovers from Indian takeout.
  • something for the base- I used quinoa

Instructions:

  1. Trim the ends of the eggplant. Cut it further into 1/2″ slices. Cut those into quarters.
  2. Steam the eggplant 6-8 minutes or until softened.
  3. While it’s steaming, chop onion and tomato. Sauté them on medium heat together with the olive oil. Now add the meat if you want.
  4. When the eggplant is done steaming, strain it in a colander. Press the juice out with a spoon.
  5. Add the strained eggplant and tahini to the sauté and turn off the heat. Let sit for 5 minutes.
  6. Add it to something basic like quinoa and Enjoy!

Let me know how it goes. Love and a giant smile. -Ash

 

Tasty Tuesday: Sweet Potato Shepherds Pie

Sweet potatoes are flippin’ awesome. They are fantastic for digestion, heart health, skin health, and blood sugar levels. Specifically, they are high in Vitamin B6, Vitamin A, Fiber, Potassium, Vitamins C and E, and Manganese.

This recipe was my attempt at making my mom’s amazing shepherds pie but without the starch of potatoes. With that in mind, it was GROSS. But once we stopped thinking of it as Shepherds Pie and started thinking of it as a dish on it’s own, SO DELICIOUS. Isn’t it weird how your brain can trick you like that?

This was incredible easy to make and I just kept it in a crockpot in the fridge and reheated it (on the lowest temperature possible) for 3 nights straight. Thank you bulk-cooking!

SweetPotatoPotPie-Published

Sweet Potato Pot Pie (6-8 servings)

Ingredients:

  • 7 organic sweet potatoes, chopped into small chunks
  • 3/4 cup organic milk (almond, coconut, dairy, whatever)
  • 1 organic yellow onion, diced
  • 4 cloves garlic, minced
  • 2 pounds organic ground turkey
  • 1 package of organic gravy mix
  • 8oz organic frozen mixed veggies (carrots, peas, etc)

Instructions:

  1. Boil sweet potato chunks in a large pot until soft. While they are cooking, mix gravy. 
  2. Drain water from pot add the milk and mash it all together. Set aside.
  3. In a separate, deep pan, sauté onions and garlic for 5 minutes on medium-high heat.
  4. Add turkey to pan and cook until brown.
  5. Add gravy and frozen veggies to pan and mix together.
  6. Either in the large pot or in a crockpot, layer the meat mixture, then the mashed sweet potatoes. Heat in the crockpot or oven on low for 10 minutes. This allows the juices to mix together. YUM
  7. Enjoy!

Workout Wednesday: Feelin’ the Burn Yet?

The workout we did last night, in our class, was very unassuming but JEEZ it was difficult. Getting out of bed this morning was a struggle. I could barely make my legs work! While this feeling really shouldn’t be happening every time you workout, it’s good to get it every once in a while. It means that you’ve found new muscles to work. Start to recognize where you feel the most fatigue after a workout and make sure you start working those areas harder in the future. Muscle fatigue shows you where your weaknesses are.

If these workouts aren’t hard enough for you…First, have you tried them? They may be harder than you think. Second, if they’re truly not hard enough, up the ante. I’m officially in training for bike racing next season so I’ve increased my workouts a bit. I am now doing each exercise 4 times with 30 seconds on/ 10 seconds off. WOWZA. It ends up being 16 minutes long and I am dying by the end of it. Actually threw up in my mouth the last two times I did it. (< gross. But it is weird that I get an odd sense of satisfaction out of this? I am sort of proud that I pushed myself that hard).

Without further ado, here’s the workout!

– 20 seconds on/ 20 seconds off (see above for the advanced version)

– 6 exercises, 3 times each

– PUSH YOURSELF. The effectiveness of this workout depends on your effort.

Side Hops

1. Side-to-side Hop (beginner-step side to side, advanced-jump over an obstacle)

HalfBurpee

2. Half Burpee (beginner-step one foot back at a time, advanced-jump feet between hands)

LegLift

3. Leg lift (beginner-bend one knee at a time into chest, advanced-keep legs straight)

Pike Pushup

4. Pike Pushup (beginner-only bend arms slightly, advanced-touch top of forehead to ground)

OneLegSquat

5. One-leg Squat (beginner-hold onto a chair and bend only slightly, advanced-no chair and bend deeper)

SitAndPray

6. Sit and Pray (beginner– bend knees only slightly, advanced-quads parallel to the ground, elbows between knees)

Anyone who was in my class last night: How did you feel afterwards?