Tag Archives: Sweat

Workout Wednesday: Total Body #3

This weekend was hot in San Diego and VERY busy in Hillcrest. Our bootcamp class was early in the morning to avoid the Pride Parade traffic. We started with a bit of cloud cover but 5 minutes in, the cloud peaked out and we started sweating. Unfortunately it was too late for us to move to shade but we learned two lessons:

  1. Exercise in the shade whenever possible, no matter the weather when you start.
  2. Drink LOTS of water. Not just while sweating but when resting, walking, working, etc. The more you stay regularly hydrated, the less quickly you dehydrate when water is inaccessible.

On that note, enjoy this workout. And enjoy that sweat! With the sweat, out come toxins, stress, and fat. 🙂

20 minute total body 3

Love and a big, sweaty hug – Ash

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Workout Wednesday: Lofty But Attainable Goals

Do you have a weight loss goal right now? Most people, especially in this season, want to get more fit. What’s your goal? At work we are doing a 30 day weight loss challenge. Last night we did the first weigh-ins. For four weeks we challenge everyone to eat right at least six days a week and exercise at least three days a week. So I challenge you, if you have a goal, do the same thing!

If your goal is fat loss, get naked and get on the scale. If your goal is more lean muscle, find a flexible tape measure or piece of string and measure around the largest part of your stomach, arm, and leg. Then record the numbers. Somewhere that you won’t lose or forget.

Then start the baby steps. Plan your meals and your workouts. Don’t give yourself an option to deviate. Workout in the mornings before you start your day, and remove all sugary, bad-fatty foods from your house. No temptations. Don’t go out to eat if you can’t resist the hamburger and fries. It’s only four weeks! Challenge yourself. Be proud of every day you can get through in a completely healthy way. I think a person’s success is defined by the ambition of the commitments they can keep. So make your goal lofty but reachable, and then go get it!

measuring

I’ve been slacking off for the past 6 weeks. With the holidays and everything, it’s time for me to get back into it and start some serious training. Bike season is coming up! So I’m going to join the Challenge. But for me, it’s going to be a lean muscle challenge. So I used a tape measure and piece of rope. My measurements are: 32.5″ (stomach), 12″ (right arm), 24.5″ (right leg). I’ll let you know how I’m looking in 4 weeks!

Finally, here’s 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:

High Knees

1) high knees – speed is most important with this one.

plank(better)

2) X plank – start in straight plank…if you can, jump out your legs then step out your arms to form an “X”, move them all back in and start again. Don’t forget to keep your body straight as a plank!

jumplunge

3) jump lunges – align your joints ALWAYS, shoulders over hips, front knee over toes.

crunches

4) crunches – look at the ceiling and lift your shoulders. DO NOT pull on your neck.

calfjump

5) calf jumps – fluid jumping, very little bend in the knee. like you’re at a concert without any space. ps. the girl in this photo is ripped! So awesome.

wallsit

6) wall sits – quads parallel to the ground. If it’s too easy for you, Keep your legs touching each other. Still too easy? Raise one foot off the ground, switch at the halfway point.

So what’s your goal and how will you do it?

🙂