6 pack Ab/cardio workout

I had an awesome Thanksgiving weekend. I hope all of you did as well.  I always enjoy being with family and enjoying good food.  I was able to get ALL my workouts in plus a couple added ones for good measure.  I will say, I'm glad it's over. It's time for a little damage control.  This is the ab/cardio workout I do every week.  It's tough, and it's set up as 6 circuits.  The idea is to complete this work out in 45 minutes.  My PR is 49 mins.  Yeah, it's tough.  Try to rest as little as possible but don't compromise form.  Keep your core tight and back straight. (belly button to back)  Good Luck!

Weighted crunch  3 sets of 10 reps

Stability ball crunch 3 sets of 10 reps

Stability ball Jackknife 3 sets of 10 reps

at this point you can rest 45-60 sec

Jumping jack 2 mins

Running high knees 30 sec

Plank 30 sec

rest 45-60 sec

Mountain climber crossover 3 sets of 10 reps ea. side

Stability ball plank touchdown 3 sets of 10 reps ea. side

Russian twist 3 sets of 10 reps ea side

rest 45-60 sec

You will then do a HIIT session

Walk 1 min/ Sprint 1 min 5 sets

Side plank 3 sets 30 sec ea. side

Weighted v-up 3 sets of 10 reps

Plank twist 3 sets of 10 reps

rest 45-60 sec

Lateral hops 3sets of 30 sec

Burpee 3sets of 30 sec

Squat jumps 3 sets of 30 sec

Don't forget to stretch and cool down. This is an intense work out and it will defiantly challenge you. I hope you enjoy it! I DO!

CONTEST: This one is simple. For every person that you get to "like" my new Facebook page, you get 1 point! just make sure you let me know who they are for full credit

"Confidence is contagious. So is lack of confidence."
~ Vince Lombardi

Thanks!

ABSolutley!

Happy Thursday!

Today I'm giving you an AB workout! The key to a strong and lean body is to have a strong core!

Some of you are going to LOVE me and others might want to yell and scream at me. This one is tough!

You will need: stability ball and a medicine ball or weight

Circuit #1- (rest only 45 sec in between circuits NOT exercises)

10 reps -medicine ball crunch- keep elbows locked and sit up while pushing the ball up to the ceiling

10 reps- stability ball crunch- a sit up that is performed on the stability ball

30 seconds- plank position - get into push up position, back straight, abs tight, and lower down so you are resting on your forearms. Make sure your elbow and shoulder are in line, and hold!

REST 45 seconds and repeat 3 times

Circuit #2

HIIT session- sprint 1 min walk 1 min repeat 4 additional times

Circuit #3

10 reps- medicine v-up- lay down, arms start above your head with elbows locked. While keeping legs straight bring them up, simultaneously reaching up to touch your toes with the ball or weight

30 seconds each side- side plank- same plank position just resting your weight on one arm and face sideways. Keep hips up and abs tight. Try to keep your body in a straight line. Shoulder needs to be incline with elbow

10 reps each side- Russian twist- start in sitting position, bend knees and lift off the ground. Hold medicine ball or weight close to body and while keeping back straight but slightly leaned back, and abs tight, you will twist side to side using your core.

REST 45 seconds and repeat 3 times

Circuit #4

Finish with another 10 min HIIT session- 1 min sprint, 1 min walk.

Don't hate me yet...try it for 3 weeks and you will see a GIANT change in your core area.

Fun thing about this work out is that it takes care of your cardio session too!

CHALLENGE: Try timing yourself the first time you try it. The idea is to do as much of it without rest as possible...you want to burn! Each time you do this, try to beat your last time.

Note: this is a modified version of the ab work out I'm currently using...if you are advanced, send me a message and I can give you the other half! ;)

Good luck and enjoy!

Nutrition tip: There are a lot of people who work out early in the morning and don't eat before they do. This is crazy! (unless you are on some extreme program) Your body needs fuel to perform properly. You need to eat a healthy meal or small snack with protein before you work out, so those nutrients can feed right into those muscles. Some of you may be thinking, "but I can't eat that early". My advice is to start small, grab a handful of nuts and a half of an apple. Or have one piece of whole wheat toast with peanut butter. Also, remember to eat a high protein snack or meal within 30 min of completing your work out. It will help with the muscle building process.

Wellness advice: Remember your affirmations? Are you using them? If not, START! It will change your life. Also, find something to do for yourself for 15 mins. Read a book, take a walk, or just sit quietly and meditate. Taking this time for yourself is big. It's important for us to "unwind" so our bodies can handle the stress that is around us.

"Nobody who ever gave his best regretted it." - George Halas

Thanks!

HIIT It!

Yesterday, I focused on those who just love cardio. Well, what about those of you who HATE cardio...I have something for you too. It's called HIIT. It means High Intensity Interval Training. This type of training allows you to burn more calories than slow and stead cardio in half the time. It also keeps your metabolic rate elevated for a longer period of time. Sounds good to me! Here is how it works, you are going to alternate periods of intense work with periods of rest. Here is just 1 example:

Work Rest
1 min 1 min

1 min 1 min

1 min 1 min

continue for 15-20 mins

You can do HIIT on any cardio machine. For a treadmill your work speed/incline should be set to a difficult level. Then your rest should be exactly that, a rest. Walk and recover.

NO WORRIES! If you don't have cardio equipment, do this outside. Sprint for 1 min, then walk for 1 min. HIIT is hard but extremely effective. I add it to the tail end of my workouts to get an extra burn. Or, I do it if I don't have time for a full session of slow and steady cardio. Try it and let me know what you think.

Nutrition Tip:
I hear so many people talk about how they wish they had more energy. I have a suggestion, make sure you add one serving of lean protein to each meal and snack. This is a big deal. Eating only carbs at a meal or snack will cause your blood sugar to spike and then drop fast, and this leaves you feeling fatigued, hungry, and you may even experience cravings for more carbs. Eating protein at every meal and snack will help you control your blood sugar levels and leave you feeling satisfied longer.

You might be thinking, "who wants to cook at every meal and snack?" Well, NOT ME! I pre-cook a few chicken breast at the beginning of the week, and that way, I have them ready at what ever time of day I want them.

Other protein sources that are great: raw nuts (walnuts are the best for you), natural nut butters, eggs, cottage cheese, and all natural Greek yogurt.

So my healthy snack idea for you today is: 2 tbsp of all natural peanut butter and 1 apple. Use the PB for dipping. SO YUMMY!

Wellness Idea:

Compliment someone else's progress today. Everyone knows some who who is working on a healthier lifestyle. Let that person know how awesome they are doing, or encourage them to keep going. You will be surprised how good it makes YOU feel.

Thanks, and...

"Just Do It"- Nike (love it)

Too much Cardio?

Detox/Cleanse Update: I have more ENERGY! I know some people have lost weight being on this in their first few days. I have lost .5 lbs. Now, I don't expect to loose very much, maybe 1-2 lbs, but it's only because of the already lean state I'm in. The energy is a big thing for me. Definitely a noticeable difference, and who doesn't need more energy? :) If you want more info on this amazing product visit this site: www.zrii.com/purify


Fitness tip:I was at the gym today and I noticed a ton of people in the cardio area. I never see these people lifting weights. It's probably because of a few reasons: 1) They don't know any better (this is ok) 2) They are intimidated by weight training and have no idea where to start 3) They are seeing results on the scale with cardio alone.

These are all legitimate reasons, however knowledge is power so here you go...

FACT: too much cardio is hard on your joints and ligaments

FACT: too much cardio will result in burning muscle not fat


Now, those of you who are just doing cardio, understand this...you need a balance! Running is awesome and it's great for your cardio vascular health, however you also need to pay attention to the muscles in your body. FACT: the more muscle you have, the more fat you will burn. Some of you are probably thinking..."but I don't have a gym membership" and I have an answer for you, You don't need a gym membership, I can help.

TIP #1- invest in free weights ranging from 2-10 lbs (depending on your current strength) Also, a stability ball is a must! (those are the really big bouncy ball looking things :) You can work every muscle in your body with just those two pieces of equipment.
TIP #2- you can also get a great work out with just your body weight. Example; body squats, push ups, lunges (forward and back), and tricep dips.


Please, incorporate weight training into your work outs, you will notice a big difference in your progress.

Need more ideas, let me know...


Nutrition tip:After you work out, it's a must that you have a high protein snack! You have about 30 mins to effectively replenish those muscles. They need protein! Try this post work out snack: a veggie omelet covered in fresh salsa....delicious!


Wellness advice: Take 15 mins each day to write in a journal. No matter what kind of a day it was...write it down! It's important to spend that personal time with yourself and reflect on your day.


Thanks so much, and have a GREAT day :)

"Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future." Deepak Chopra