hiit cardio

‘Health Coaches’ versus the Real Deal

You know what is really grinding my gears lately? I see all of these ‘health coaches’ wanting to ‘change your life’ with products like Herbalife, Beachbody, & so on, and yet, all they did was buy into a company to sell some crap to you.

Anything sound wrong with that to you?

COACHES WHO SELL PRODUCTS ARE ONLY SALES PEOPLE!!!!

They are not certified trainers, nutritionists, dietitians, personal trainers, not in any way affiliated with the health care community AT ALL.

And yet they are getting big and have followers listen to their every word while spending their hard earned money on these gimmicks that will never work, or will simply be a quick fix.

Most of these things are a pyramid scheme, whether they come out and say it is or not, it is. You buy under someone else who then helps you sell to more people and get them to buy in under you to sell as well. That’s what it is. No one actually has any education nor training on anything they are teaching you. They simply teach you to use their product and that’s that.

THE DIFFERENCE IS REAL

I have spent thousands of dollars in not only my college education but also in certifications that may I add were not cheap nor were they easy to obtain. I had to spend hours for several months to study and prepare for these exams. Sleepless nights. On top of keeping up with my college studies. And yet, here are these people pretty much claiming they are what I have worked hard to become, and then selling you products and information that are pretty false with zero science nor any backing in their statements.

Please be careful in who you are giving your money to and who you are listening to. These products are not the miracles to lose weight. Shakes are not food and should not be treated as such. Chemical loaded garbage is not how you will obtain any sort of health and you should be consulting and getting your help to reach your goals from a trained professional. We actual professionals out here honestly working hard to become certified and educated on topics to better help you with actual science and proven studies feel defeated when others out there are simply buying into a business and then doing our jobs. I am not even saying this to promote my own business, but also for the many professionals out there who have to be just as frustrated as I am.

 

Be careful. Be cautious with whom you are taking information from. And please ask someone if they are wanting to give you advice in fitness and health what their credentials are to be able to do so…..

 

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Leg Day Workout

If you are looking to torch those legs, here’s the workout I did today that will really leaving your legs feeling like jelly (I was shaking for an hour after)

HEAVY back squats (I did these on the Smith Machine)

First set is warm up, so use a light weight (sometimes you can just use the bar to warm up and worry more on form than resistance). 15 Reps.

12/12. Add weights that cause you to struggle starting on 9-10. Add more weight (it can just be a small amount) each set. GO DEEP. Sit back like you are trying to sit down on a chair. If you struggle on activating your hips first before your knees or have a hard time sitting back, do box squats where you literally squat down and back until your booty lightly sits on a bench/chair/box and then immediately come back up. Keep the chest up and head tall. If you are just starting, try to keep your knees behind the toes. Have feet shoulder width apart and toes slightly pointed outwards.

10/10. Use the heaviest weight you can. Make sure you have the form down correctly before going as heavy as you can. Push through your heels, thinking about almost lifting your toes up.

smith m

-Leg Press

I did another warm up set of 15. Light weight.

12/12. Heavy weight where you start struggling again starting at rep 9-10.

10. Push through your heels. Feet shoulder width apart just like in your squats.

leg press

-Leg Extensions (feet together) superset with 10 squat jumps

12. Heavy enough weight it is hard at reps 9-10. FLEX your quads at the top of the motion.

10/10. Heavy weight. Increase weight for each set.

leg ext

-Leg Extension (each leg separate) superset with 10 jumping lunges (alternating legs)

12. Flex quad at the top of the motion.

10/10. Heavy weight. Keep the rest of your body stable and from moving.

single leg

-Walking Plate Lunges

3 sets of 10.

Holding plates in each hand by your side, do walking lunges where you have room. 1 rep=lunge on EACH leg.

lunge

-Sumo Goblet Squats (10 pulses on the last rep of each set)

12/12. Holding a dumb bell like a goblet in your hands in front of you, stand in a wide stance (wider than shoulder width apart) and squat low, sitting back. Pulse 10X on last rep, while sitting low and deep.

10/10. Raise your weight. Repeat as before, pulsing 10X on the last rep in your low squat.

goblet

-Standing Calf Raises SuperSet with Seated Calf Raises

12/12. For standing, you can start like a squat with a barbell (or Smith Machine) and literally come up on to your toes, flex your calf muscle, and go down. For seated, if your gym has the machine for calf raises, use it, or you can use a dumbbell/barbell resting on your knee(s) and simply lift the heels and point your toe, flexing your calf at the top of the motion, and back down.

10/10. Repeat.

calf raises                               SeatedCalfRaise              Seated_Calf_Raise

 

Finish with 15 minutes on the Stair Master OR do 20 minutes HIIT on the treadmill alternating every 30 sec from sprinting to walking on an incline.

 

DON’T FORGET TO STRETCH GUYS!

 

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Why HIIT (High Intensity Interval Training) is a Hit in the Fitness World

You may be seeing interval training everywhere. Whether it is actually HIIT style or some other interval training, it’s out there and it’s growing.

Why might you ask?

Interval training has too many proven benefits and reasons to do it, why shouldn’t you?

hiit

With interval training, you go from cardio to strength training. You do something that is heart pumping and then a time period of something that lowers that heart rate. With HIIT, it’s exactly as the name says it is. You interval between a very high intensity movement and combine it with periods of either a complete rest with no movement or you do something like light jogging/walking. You can do this in any time frame, from 30 sec each or 60 sec high and then 30 sec low, etc.

The Benefits?

Interval training, especially HIIT training has been proven to promote fat loss, it increases your metabolism and has been known to continue burning and keep your metabolism boosted even up to 48 hours after your training session.You can also get a mega burn and workout in a smaller time than doing a steady workout of any kind. With HIIT, you can burn many more calories and wear yourself out in less than half the time of a normal cardio session. Instead of running at a steady pace for 60 minutes, you can get even more of a workout and more of a burn in about 15-20 minutes. Who wouldn’t choose the latter of the two?

Another great benefit I haven’t even mentioned yet is not plateauing. If you are a runner and run the same speed, same distance and same time each day, your body is going to get used to it. You will plateau. But if you keep your body guessing and it never knows what is coming next, you can’t plateau. Your body will always be surprised, from changing the times and speeds you can do a different workout each time.

What if I am not that fit? I am just a beginner.

HIIT/interval training does not mean you have to sprint at level 12 for 2 minutes at a time. HIIT is meant to be what is high intensity to you. If you haven’t ran in 10 years, you won’t be sprinting at level 12 anytime soon. And that’s fine. If you get a good heart rate intensity at speed 4, choose it. And you don’t have to sprint to get the benefits of interval training, you can change the speeds, the resistance, and incline depending on the cardio machine you are choosing. You can also choose other things besides just running on treadmills for cardio. You can also do the bikes, eliptical, rowers, etc. Interval training isn’t set in stone and you shouldn’t feel pressured to have to do the same workout as anyone else. Everyone has a different fitness level. If you are out of breath and your heart rate has significantly increased, you do not have to go further just because the person next to you can go two more levels above you. Never strain yourself.

 

It’s YOU VERSUS YOU.

 

Quick Tips

I am working on a plan for someone, as well as my eBook’s that I have going on. While I am working on these things, here are a few tips and suggestions I have in both the eBook as well as workout plans. This is for those doing heavy lifting and following the IIFYM lifestyle that I firmly believe in. You may benefit from this as well! Plus this gives you a taste for how I do my writings/plans/ebooks! Enjoy and happy lifting/eating/living!

 

 

For every exercise, increase weight for each set. You should struggle on the last rep. If not, increase your weight and go again. You should be fatigued at the end of each set of each exercise (excluding the warm up set)

Always stretch after your workout. You should stretch after your muscles are used and blood has pumped and heart has elevated. Otherwise, you are more prone to injuries and tearing/straying a muscle. Stretch after the workout to prevent soreness and prevent injuries from the workout you just completed. More flexibility=more range of motion=less injuries and strains.

On days with cardio, you should do HIIT cardio. You will choose the style of cardio you wish to do and complete 15 to 20 rounds of intervals, doing 30 seconds of all out sprinting (going as hard and fast as you possibly can) and then 30 seconds of walking/resting (going very light). HIIT style burns more fat, boosts the metabolism and has longer lasting effects even after the gym versus standard cardio. It also keeps your body guessing to prevent plateaus after some time of working out.

Consume BCAAs/glutamine and your protein ASAP. Protein can be in shake form, bar form, or whole foods (chicken, tuna, etc.). Also have carbs and sugars (I love greek yogurt with fruit, PB & J on either a rice cake or flat bread/english muffin, etc).

iifymlogo

KEEP UP WITH MACROS. DO NOT ADD IN YOUR WORKOUT/CALORIES BURNED. On MyFitness Pal, you can put in your workout and it’ll subtract that calorie burn from your total calories for the day. Please do not factor in the workout. The calorie goal for the day for you has been set, even with workouts. If you are to consume 2500 calories, consume 2500 calories on rest days, AND workout days. Even if you burn 800 calories, you will not eat 3300 calories to make up for the gym. It defeats the purpose of your plan.

Try to plan your day, but you do not have to do it a week or even 24 hours ahead of time. But with IIFYM, it’s best to go ahead and juggle your macros and what you can play with according to cravings ahead of time to ensure you eat more protein/less fat/more carbs etc. I start by eating my breakfast (whatever I want that morning) and input it. I then try to balance my day after. Breakfast is where I really go all out usually. If I know I want to incorporate 2 Oreo’s after dinner, I input it and figure out where I can make up more protein. You can delete what you enter into the app easily to play around with what you can do before you go messing your macros up.

IF YOU CRAVE SOMETHING, PLEASE EAT IT. If you have craved Cheetos for 2 days straight, you are better off just eating a handful of Cheetos (or a small bag) and getting it over with rather than letting your cravings build up and then binging on 8000 calories of bad foods. That 300 calories Cheeto bag is much better than the 8000 calorie binge (plus the guilt during/after and feeling beyond fluffy for a week). If you are craving something terribly, please consume it, even if it doesn’t fit your macros. It will save you in the long run.

 

A Day in the Life of this Ginger

I feel like a lot of people do pretty well with the working out part of trying to get healthy and fit, but they struggle with the diet part. Like I have stated before, you have to change your habits when you commit to becoming healthy. And you have to learn not to associate food with guilt anymore. Just know the bad foods from the good foods, eat more of the good foods. Too many people feel overwhelmed and try to go too far with things. Keep it simple.

To help you get a general idea of things, here is my day in a nutshell.

Workout Followed by Breakfast

I got up at 9 since I knew I wanted to work out prior to a thing I had at around noon. I got up and changed into the workout gear and did a good hamstring session followed by fasted HIIT cardio. Then I had to refuel!

My workout was:

  • Warm up (about 15-20 low weight reps) deadlifts
  • 12/12/10 Deadlifts (standard)
  • 12/10/10 Straight Leg Deadlifts
  • 10/10/10 Single Straight Leg Deadlifts (each leg)
  • 15/12/12 Laying Leg Curls
  • 12/12/10 Standing Leg Curls (single leg)
  • 12/10/10 Cleans
  • 10/8/8 Good Mornings
  • 12/10/10 Power Snatch
  • 12/10/10 Glute raises (laying flat on floor with feet on bench/ball/step with knees bent up, lift glutes and hips up off the floor, squeeze and flex booty at top, come back down)
  • 12/10/10 Squats
  • 20 rounds of 30 sec light walk/30 sec sprint

 

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I worked out for an hour and 15 minutes total. Not too shabby. I was ready for some post workout protein before I jumped in the shower.

 

postowkrout

 

YUM! Protein bar and all natural vanilla greek yogurt!

I consumed about 2 Liters of water while working out, so halfway to my daily goal of about 4 Liters (a little under 4 L = 1 gallon).

I jumped in the shower and did a few tasks like go to the bank and met with someone really quick down the road. I sped home due to the fact the water was hitting me. Yes, you will pee a lot. But, you feel better. You are ridding your body of toxins and things all the time, so you feel over all so much better. Just time when you drink your water so you are not stuck on the road/in traffic/in a meeting/etc. No big deal.

So I got home and was HANGRY. Needed a good lunch. I usually consume more food on days I train legs in any form or fashion.

lunch

Lunch was a salad combined of mixed greens, baby spinach, fresh mushrooms, feta crumbles, baby carrots, Roma tomatoes, cherry tomatoes (I LOVE TOMATOES), and drizzled slightly with a Lite Italian dressing. I had a low fat string cheese on the side and a protein shake. The protein shake was made of a VI vanilla shake packet, half a scoop of strawberry milkshake protein powder, milk, and a few frozen strawberries blended nicely.

I did some self studying on fitness stuff and worked on some website stuff as well as did some chores around the house.

I got hungry again in about 2-3 hours after lunch and listened to my stomach. Had to get a snack.

snack

Don’t let anyone tell you fruits will make you fat. I live off of fruit a good bit of my day. I usually have a good portion at breakfast. And after dinner. Those people are crazy psychos. Fruit is good for you.

fruit

Protein Bar (my fave one, BTW) and 4 Kiwis (YES FOUR OF THEM), 4 strawberries, and some mandarin orange.

Then, my favorite meal came.

Dinner.

I love dinner. Don’t ask me why. But I don’t get excited about eating until later in the day it seems.

Healthy Burritos

gr tturk

Get some ground turkey. Thaw it out if it was frozen. Cook it until it is brown. Add a small bit of water and low sodium taco seasoning.

topping

Also needed:

-Whole wheat/low carb/high fiber/etc tortillas

-Black Beans

-Natural/reduced fat sour cream (or try plain Greek yogurt!)

-Salsa of choice

-Tomatoes (AGAIN BECAUSE I LOVE THEM. Judge away.)

-Cheese if your macros/taste buds want (low sodium, vegan, reduced fat, etc)

-Brown rice if you want

Heat up your tortillas (30 sec in the microwave is great)

Throw your goodies into a tortilla, wrap up that goodness and dig in!

burrito magic

BURRITO MAGIC

yeahhh

YUM.

By now, I have had about 3.5 Liters of water. Going strong!

After dinner, gotta have something sweet. I made some homemade healthy peanut butter cups, so I had 2 of them.

pb cup

Soooo good.

I am working on an eBook. The peanut butter cups will be in it for all you lovelies. So get excited.

I will be finishing the evening with my guy watching Finding Carter and will do some night time yoga before bed. Good Tuesday. Hope this helps give you a general idea of how I do things on a daily basis. My ending macros look like this:

IMG_20140715_221242

It was a good day.

Happy Tuesday!

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My Arguments Against ‘Clean Eating’

One of the most frustrating things I keep seeing in this world and fitness/health industry is the finger pointing game. I find it ridiculous that if you have found a diet you like, that works for you, and you can stick with for the long term (this commitment should be up there with marriage guys, it’s serious) than that is great for you. So what if someone else is finding results doing something way different from you. We should embrace each other and be happy they found something that works for them. You don’t have to follow it. Just support them. But instead, everyone acts 5 years old and accuses each other of doing things wrong, without much research and backing into their argument. Which is silly.

clean

Clean eating is the idea that you never eat anything bad for you, which is, pretty much everything in this world. Only eat organic, never eat preservatives, never eat refined sugars, never eating pre packaged food. Pretty much, this is a very strict lifestyle.

One of the arguments of clean eating being the ‘only’ way you can become healthy and fit is that all of the ‘chemicals’ in food are bad for you. Yes, some of the chemicals that have been added to your food are terrible, and some of them are cancer causing agents. But saying all chemicals that are in food are bad for you, really isn’t a valid argument when that organic orange naturally is made up of chemicals. If you have taken any science class in high school or higher, you know this. Chemicals make up nearly every substance in this world. Yes, man has made some chemicals and have added them to foods that are terrible. Yes, try to steer clear of these. But to say all chemicals are bad, that’s a little far fetched.

There are also so many different ‘rules’ of clean eating, that it’s just a headache just to look into it and know what you are getting into. There are lists like this one going around the internet:

list

Yet most hardcore clean eaters wouldn’t touch any cheese, Kashi products, etc with a 10 foot pole. Most serious clean eaters stick with the unsweetened almond milk, sweeten things only with stevia drops (pure stevia), eat plain greek yogurt from brands they do serious research on (or make their own) and only eat organic, local foods. They hardly eat wheat, especially processed pre-made pastas. This list wouldn’t be too bad actually, so if you could just stick with it, I doubt it would be that bad. But that’s usually just the gateway for most. It’s like people with Anorexia, they don’t start just starving themselves right off the bat usually, they start small with a diet and lose a few pounds and then it becomes extreme because they love the feeling and dropping the weight. If you could simply stick with this diet and this list and never go further, great. Good for you. For most, this is just the beginning of the dive into the deep end, head first.

Clean eating is supposed to be a great way for you to eat without counting anything, keeping up with any intakes, just as long as it’s clean. Hmmm. Let’s go over this. So you are saying I can go from counting my calories/macros and as long as I eat strictly ‘clean’ I will still lose weight and can see my dream body in the mirror in a couple of months, then? WRONG. Calories in < Calories out. It’s the equation for weight loss, whether you like it or not. If you are bulking, you will either have calories in = calories out or calories in > calories out. If you go with your clean eating ways, you could fall in love with organic plan greek yogurt and go eating 3 tubs a day of it. You are 2000 calories over your maintenance. Oh no, your shorts aren’t fitting. But went wrong? Oh right, your calories went high so you gained. It’s science, guys. Science doesn’t lie.

Binge

Another downfall of the clean eating hype is the problem of being so strict. Most people who are deep in their clean eating ways become so obsessive of every morsel of every single thing that enters their mouth. Which is a problem. This causes a spiral down into the deep dark cave of disordered eating in it’s way. These people become obsessive to the point they are constantly checking ingredients in foods, scolding those around them for eating ‘bad foods’ and if they have a treat or binge, they hate themselves even deeper than usual because those foods were so ‘terrible’ for them. When it comes to the Battle of the Binge (I will be posting about this soon), I think it is the clean eaters I see dealing with this problem the most. It’s because they are trying so hard to restrict themselves and when a craving finally takes them over, they go nuts and can’t stop. And then they feel guilt for days. What kind of life is that? Would you call this living?

You can combine clean eating with being a human being, I swear. The 80/20 rule is what most people should live by. Eat 80% healthy wholesome foods but if you get a craving, give into the damn thing and have a slice of cake. If you don’t give into these cravings once in a while, you will go nearly insane whether you admit it or not and then you will binge on all the junk food in your house in one night. You will save your sanity, your gut, and your calorie intake a lot of trouble if you just give into the damn cookie calling your name.

 

 

Importance of Stretching-Even if you don’t workout

The latest craze in the world, especially in the female population, has been yoga. And there is a good reason why! Yoga gets your body moving, it helps you escape from your stressful daily life, it moves your body when you have been sitting at a desk all week, for 40 hours or more. It helps you get a break from studying for school. It helps you get the blood pumping, release energy, actually even build muscle slowly over time. Stretching has so many benefits, whether you are suffering from insomnia, stress, feeling bloated or tired, having the usual back pain from sitting too long, or to prevent/heal injuries. Stretching has so many amazing benefits, you would have to be a fool not to get into it!

Yoga, stretching, whatever you want to call it

You don’t even have to necessarily do ‘yoga’. You don’t have to know those crazy poses and moves. I can barely pronounce them myself, so you don’t need to know them either. I just want you to understand even bending down and touching your toes (forward fold) and breathing deeply for a couple of minutes to escape and gain some sanity back during a hectic work day. By doing this daily, you will eventually be able to completely fold over, touching your nose to your knees with your legs straight, reaching your hands behind your feet. And you will feel alive and awesome.

Start small-it’ll make a difference

If you are already working out, you can probably handle more advanced things, but still, be careful. Don’t go jumping into a full on split too quick and rip a hammy (pulling a hamstring hurts- I am still recovering from an injury 6 years ago in my show-off cheerleading days. This injury is what got me into yoga and stretching daily). Start with downward dog, deep lunging, warrior poses, table pose, and simple things. I started with simply typing in ‘Yoga for Beginners’ and following some yoga people on Instagram (yogagirl, beachyogagirl, and ellefit are some of my personal faves). Don’t EVER think to do good at yoga you have to be able to hold a handstand for 8 hours and do fancy stuff like that. Just trying it, even if the most advanced you get is wheel pose (a back bend or bridge to normal people), you are doing the best you can and that’s amazing.

‘But I already work out’

Yeah, so do I. And I get a good workout even at work. But guess what? Yoga and stretching should be done even more by people who work out a lot. The more flexible your muscles are, the more work you can do, the more movement you can do and the less likely you are to pull something or become injured. Stretching after working out also prevents some soreness, and injuries. Even if you are a strong Hulk, you can benefit tremendously from stretching.

Prevents joint pain, arthritis, back pain, spinal problems, lowering heart attack risk,help reduce depression/anxiety/stress

With all of these benefits, why wouldn’t you want to pick up the habit of stretching, even if it’s only for 5-10 minutes a day? Working out does wonders. If you stretch in the morning, you can get some energy to make it through the day ahead and feel lighter on your feet. If you stretch after eating a big meal, you can help prevent stomach aches and bloating. If you stretch before bed you can help your body go into relax mode and drift right off to sleep.

You don’t need a class, you don’t even technically need to go out and buy a yoga mat

Yeah, they’re cute and all. But do you actually need a yoga mat? No. If you have carpet or rugs, you are totally fine. The yoga mats are more useful for hard wood/tile floors or stretching outside. Save money and just use your carpet in the bedroom as your stretching area.

Build up to the advanced moves

I was a gymnast and cheerleader for a long time. Now I coach. I could handle jumping right into head/forearm/hand stands with no problem. I can also do back bends all day. You may never have done a sport in your life. And that is totally fine. Start with trying to do head stands against the wall if you feel comfortable, but please read up on proper form, possibly ask an instructor to guide you some one on one (try to find a cheap beginner class at the local rec center or YMCA and ask to get extra help after class) or at least make sure you have another person to help spot you and hold your legs if needed to ensure you put your weight on your hands (or elbows depending on your position you choose to execute the head stand) and not on your neck or any other bad area. The easiest way to get into a headstand is to lace your fingers together in front of you, place your hands on the floor and place the top of your skull into your palms. Straighten your legs with your toes pointed and still on the ground. Try and test putting your weight on your elbows that are bent and on the ground (your forearms are on the ground as well as you are still clasping your head). Now jump your legs into a tuck position (knees bent, feet off of the ground). Make sure you are sucking in your belly, keeping your spine and neck straight, supporting your balance in your forearm and elbows. Now straighten your legs with your toes to the sky. Squeeze your booty and stay tight. If you are using the wall a lot for support in the beginning, that’s okay. Stay in this position as long as you can to try and get the feel for it as well as trying to gain the muscles needed to be able to hold this without the wall one day. Eventually, you can start trying to get your legs off of the wall slowly to find your balance and hold the position without support for as long as you can. Then you will be able to try it away from the wall completely.

headstand

 

 

Here are some basic stretching moves you can try anywhere and at any level!

 

Happy Stretching 🙂

 

Jivamukti-Yoga-Beginners-Class-4 Ashtanga-Yoga-Class-1

 

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Move of the Day- Squat Lunges!

With or without dumbbells, this is a simple move that will raise your heart rate in no time and can target a lot of muscle groups if executed properly.

Start with feet shoulder width apart, toes pointed out slightly (don’t have them facing directly forwards) and think about raising your toes slightly to put your weight on you heals to engage your hamstrings and glutes properly when you squat.

Bend at your knee, while pushing your booty back, like you are looking for a chair behind you.

IMPORTANT: Try to keep your knees behind your toes. Don’t let them go past them in squats! If they do drastically, you need to push your booty back further. If you are struggling with this and keeping your chest up, work on squats right against the wall (facing the wall). Be about only 6 inches from the wall and squat down. If you touch the wall, correct your posture.

Also! Don’t drop your chest! Squats aren’t just touching the ground, I have seen a couple of people think squatting is folding over and never bending their legs…goodness no.

Stand up from your squat, and immediately step one leg back into a lunge (knee almost touches the ground, but not quite). Bring feet back together and squat again. When you come back up, immediately bring the opposite leg back to a back lunge as well.

Repeat for 4 sets of 10 for a good burn as well as a great leg/bum workout!

 

Here is the move with & without weights! If you add weights, it’ll give an extra workout for your legs as well as a bonus arm workout! I also have it from different angles to ensure you get to proper form.

Let me know if you try this!

Enjoy the burn 😀

 

 

 

 

 

 

Working Out-On a Budget

Think you need a gym membership to get fit? Think you need a personal trainer for $90/hour? Think you have to spend thousands to get a decent set up for a home gym?

Think again.

You can work out at home- with little to no equipment. Body weight exercises, yoga, all types of things! I will break down proper form on these in later posts, if you don’t know what any of these are (or you can ask me!).

  • Squats/squat jumps
  • Lunges (walking, forward, back, side, pulses)
  • Jumping Jacks
  • Push ups (push up rows, incline, decline, on your knees, wide, narrow, regular)
  • Mountain climbers (slow or fast)
  • Burpees (beginner style or advanced)
  • Squat then raise one knee to elbow, squat, repeat with other side
  • Tuck jumps (stand still, jump and bring your knees forward and up towards your chest)
  • High knees in place
  • Booty kicks in place (lift feet back towards your booty)
  • Plank tucks (in plank position, jump knees to chest together, jump legs back into plan)
  • Plank holds
  • Plank arm switches (go from on hands down to elbow one arm first, then the other, then one at a time get back on your hands while engaging your abs and squeezing your booty)
  • Tuck Straddles (sitting on your booty with knees to chest, lean back some, lifting your feet off the ground with knees still bent, lift hands off the grounds and go from tuck position into a straddle-straight legs out-and return back to tuck position still not touching the ground nor your legs with your hands)
  • Superman lifts
  • Handstands and Handstand Push Ups against the wall (please work up to this, I will post working up to handstands and inversions soon)
  • V ups (laying flat on your back, with arms straight by your head, engaging your core lift both shoulders and legs off the ground, reaching hands towards your toes then come back flat down and repeat)
  • Penguins (laying on your back, feet on the ground, legs bent, knees in the air, you will go side to side touching the side of your hand to the side of your ankle on that side, repeat as quickly as you can, with shoulders lifted off of the ground)

 

 

 

 

Equipment on a Budget

There are so many ways to get some equipment when you want to be more hard core than just body weight moves.

When I graduated with my business degree, I was given $500 as gifts from family. I took that and went sale/yard sale/craigslist shopping on the hunt for some great deals on workout equipment. Even if you just get dumbbells in different weights, you can do a lot.

 

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I started with just the dumbbell set where you can add or take off the weights as you desire or need. But then I went and got the 10 lb, then 20 lb and then a 30 lb (yes, I can actually curl that 30 lb one because ARMS OF STEEL). You can find dumbbells at Walmart or Target as well as people who bought them and let them collect dust for months for pretty cheap.

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Having a stability ball is great for abs, arms, and all kinds of things. I love this stupid thing. Next I wish to get a bosu ball, which is just half of a ball and is really great for getting all areas of your abs with different moves.

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This bench set came with the weights, the barbell and the bench. I found it on sale for $150.00 at Walmart. No joke. It was the last one. I see them online, especially Craigslist often too. Check everywhere. Price check on Amazon as well, especially if you have a Prime membership. I recently bought another barbell and 100 lbs of extra weights to be able to add more weight to my squats.

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I got this for FREE. A family member had it and used it for like a month. He heard I am a fitness junkie and that I jokingly wanted a punching bag to tape my old manager’s face (from my desk job) to it and go at it. He took me up on that joke and I found this at my house in the bed of a truck the next week. Ask around. People buy or receive workout stuff over time and if they aren’t using it, you can!

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Craigslist. $125. No lie. Keep your eye out. Set an alert from the app available on the smart phones for certain items when they are posted. This is how I found this baby. It had been bought by a husband to his wife after she had baby number one. She hardly used it, and just had baby number two and just wanted to sell her fitness stuff for extra money for the family. It was a win/win situation. I got a great working treadmill for my HIIT sprints and she gained extra money for feeding her two children.

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I know as odd as it seems, ankle weights are a cheap must have. As a former gymnast and gymnastics coach, you can do so much with these babies. Walk with them on the ankles, put them on your wrists while you walk to gain some muscle work as your do cardio. Put them on the ankles as you do your jumping jacks. Do leg raises with them on. Put them on your calf and do straddle seated leg raises with toes pointed. Hurts sooooo good for the thighs.

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Another cheap but great item. Jump rope is great cardio. Change your cardio up to keep your body guessing and your metabolism through the roof. Do 30 sec of jump rope as fast as you can (feet together) and then a 30 sec rest 20 times. Good burn!

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Not only is the pull up bar ($20 at Walmart/Target/pharmacies) great, but you can even add the bands either for assistance with pull ups (if you are new, you probably need the bands to put your foot in to help until you are stronger) or as I show on the right, you can do pull downs for arms with the bands. See? No need for a gym membership here.

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Another way to use your bar and $5 pack of bands, leg day! Put your bar on the ground in the doorway for support, place a foot in the band loop, kick that leg straight back as far as you can while keeping your upper body remains straight with your chest up. Repeat on the other leg! You can also stand facing the other way and kick forward, or try to kick side to side.

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You will not miss doing the equivalent of this move in the gym, the hip abductor machine. (lol) This helps with saddle bags and the sides of your booty. Tie a band into a loop, put legs in, raise one leg as high as you can. Then the other leg. You will feel the burn. If not, tie the band tighter and/or add the ankle weights for extra work!

Another good idea is trying out YouTube videos! Look up fitness or home workouts and you can find videos similar to programs like Insanity or P90X.

See? Working out doesn’t have to break the bank. If you do things right, you can create a home gym on a budget, for less than it would usually cost for a gym membership for 6 months. You save gas. You save time. And you can workout in your underwear (or naked) with your own music blasting (unless it’s 3 am and your neighbors aren’t cool with that). It’s much more fun.

Happy exercising!

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Working Out as a Female

As women, we are thought of as fragile, dainty, and very different from men. We always have. We have fought to be thought of as equals in the work place, with earning the bread as well in families, to be able to vote, and to be able to stand side by side our fellow males. So why is it that in the fitness world, women are supposed to be completely different? We are supposed to be cardio queens and not step foot in the weight room unless we are crazy or lesbian according to most of the fellow males of the gym. But why? And why is it that so many women think that cardio is all they should do and all that they need.

False.

Being a cardio queen won’t make you ‘tone’ (note: I hate the word ‘tone’. When most people want to say they just want to ‘tone’ up, it really means they want to lose fat and gain muscle definition) or make you magically able to still eat whatever you want as long as you run for 6 hours afterward.

Pick up some weights. Some heavy ones.

You read that right. You don’t even need to go to the gym in the weight room (where you will more than likely will be judged, looked at oddly, or harassed by the males) if you know what to have at home. Even body weight exercises are great for building some muscle to. I barely know grown men who can knock out 100 burpees in a row (burpee= jump up, squat down and get into plank position, push up, plank position, jump back up-that’s 1) or be able to do many handstand push ups NOT against a wall. It takes some muscles to do any of these.

Why lift? I just want to lose weight. Cardio is great for that right?

Cardio is great at first, when you go from doing nothing to running/biking/whatever it is you want to do. But your body will get used to it. You will get to a point where you running 2 miles everyday is expected and it no longer does anything for your metabolism or health really. By switching it up, you can prevent this from happening. Cardio queens always end up hitting a plateau and they think ‘oh no’. They don’t know what they are doing wrong. They probably also thought they could just start running/cycling/etc and not worry about their diet because they’d lose the weight no matter what. False, again.

Without combining both exercise and keeping up with your food, you won’t really get the results you want, or if you do, it probably won’t last because your habits didn’t actually change and you’ll gain it back.

weights

Don’t just do 80 curls with a 2 lb weight.

Yes. I am saying it. I have seen so many trainers give women a really light weight and tell them to do like a million reps. If you want results, like the kind you see in fitness magazines, if you don’t want to just look skinny, you’ll use a higher weight.

Lift heavy. Monitor what you are eating. Do cardio only a few times a week, for short time.

HIIT cardio is the best cardio if you are looking to maintain your muscle, speed up your metabolism and aren’t a fan of running much. A 10 minute HIIT session will even get your metabolism boosted for the next 48 hours more than a 60 minute steady session.

Building muscle boosts your metabolism.

Muscles burn more than fat. It’s simple. Once you put on some muscle, you will have your metabolism being your friend rather than your enemy.

If you are starving yourself and just doing steady cardio, you have probably pretty much killed your metabolism. It’s near non-existent. You will have to eat, yes, actually eat to reverse your metabolism.

STOP EATING 1000 CALORIES A DAY.

You are probably constantly tired, never have energy, feel miserable and anxious, and hate your life. Wanna know why? YOU HAVE TO FUEL YOUR BODY.

I get so sad seeing all these females eating a 1200 calorie diet a day and then jumping on an elliptical for an hour. You have to eat to see results. You will need to eat often and twice those calories (but with good fats, protein, and carbs) to reverse the damage that has been done.

Yes, I was one of these girls. I starved myself for about a year. I wanted days of only eating 600 calories a day, then I got on the elliptical for 60 minutes minimum. I had just gotten out of high school and cheer/gymnastics. I was clueless on how to live in the real adult world and try to not blow up without my high school sports to keep me active. I wanted to look like a model. But I was clueless on what to do, and how much damage I actually was doing to myself. I would fall asleep at times I really shouldn’t have, and I slept all the time. I was a bitter, angry, worried, and anxious person. When I look back, I honestly hate the person I was.

There needs to be info and help and guides for females to know what really works. I want to help make that happen. If you need help reversing your metabolism after eating 1000 calories a day, after spending endless hours on the treadmill, please contact me. I would love to help you get on the right track. I really want to change the myths of getting in shape and being healthy.

 

I genuinely want to help.

 

Email me: ashhealthgirl@gmail.com

 

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