I have popcorn stuck in my teeth.
I need to work that out with some floss.
Popcorn. Good carbs when you pop it fresh at home. Why do I need carbs? Because I’ve been working hard! And I just like popcorn.
It’s been a while since I posted a Work It Out, but I’m sharing an especially good one today to make up for it.
You guys like dessert.
I guess that’s why we get along?
As I looked back at the top posts of 2013, I knew there would be a lot of sweeter dishes. But whoa. Of the top 13 2013 posts, 6 were sweet recipes. What I didn’t realize was that the Work It Out posts are popular too! I’ll do a better job to writing more of those in 2014 – I’ve been pushing it at the gym, but slacking on the writing.
Thank you to everyone for all of the visits, comments, and many, many laughs in 2013. I’ve loved getting to know so many awesome people this year, and look forward to continuing these relationships for years to come.
Enough much! Here’s the lucky (top) 13 to start out ’14…
I’m sure my washboard abs are in there somewhere.
Too bad I can’t just go to the fridge for that 6-pack…
I’m in the homestretch for my next figure competition. My abs have 5 weeks to make their appearance. They are always, always fashionably late. Today’s Work It Out is a quick overview of my new ab strategy (it’s working!!!).
Let me bring by giving you my top ab secret: abs are made in the kitchen. There is no way around this. You’re diet must be on point unless you are one of those naturally blessed people who I want to kill. I was not blessed. I have a short torso. When I gain, it’s always in my stomach first. Why can’t it go to my boobs quads?!
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We’ll come back to the kitchen in a bit. First, let’s talk exercise.
I lack the patience to do a ton of dedicated core work back-to-back. I also lack the patience to rest between sets (except on leg day when I’m begging to rest). My solution is to combine them!
Every other day I work core moves into my upper body workouts. Rather than stand around between each set, I drop to the ground and do 25 ab reps. My arms rest while I do core, and my core rests while I do arms! Yes, you do use each as a secondary muscle, but it’s not so much that you’re sacrificing quality.
If I do 6 exercises, 4 sets each, I’ve done 600 core exercises by the end!
While I plan you workout, I select 4 core moves to perform. After weight set 1, I do core exercise 1. After weight set 2, I do core exercise 2, and so on. Here’s a “how to” for the group of 4 that I’ve been loving lately:
Body Rocks (thanks to Heather for this idea)
Note: Don’t do this every day. Your abs need time to rest and recover just like any other body part!
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Back to the kitchen. There are several foods that are particularly guilty of being junk food in healthy clothing. Flavored yogurts (sugar bombs), deli meat (infested with preservatives and sodium), and granola (again with the sugar) are big ones.
For today’s “Favorite Things Anniversary Week Giveaway,” I want to share my favorite granola with you. I was first introduced to Muesli Fusion at Blend last spring. Always the skeptic, the first thing I did was read the label. Lo and behold, it’s not a junk food in disguise! Bonus: they have gluten-fee option!
I love using it to top my post-workout protein smoothie bowls. It gives my the carbs I need to refuel and adds some texture to my smoothie.
Athlete’s Fuel is my favorite – it has 7 grams of protein and only 3 grams of sugar per serving!
Want to try it for yourself? Muesli Fusion is offering a $50 gift code to one of you.* With that much money, you can try a few flavors!
*Again, this is not a sponsored giveaway. I reached out to my favorite brands and begged asked nicely for a giveaway opportunity so you can try them out too.
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Don’t forget – there’s still time to enter the NuNaturals giveaway! And, speaking of birthdays, happy birthday to Lisa!!!
What is your favorite granola flavor?
Do you have the patience to do dedicated core work? Which moves are your favorite?
Resting makes me restless.
I tried to be good. Really.
After my surgery I was forced to rest. I knew it was good for me as my body healed, but as my energy returned I got anxious. Today’s Work It Out is dedicated to easing back post-surgery. Patiently.
These tips may be applied to other types of recovery as well. Use at your discretion. 🙂
Disclaimer: I am NOT a doctor. Don’t do any of this without asking a doctor. Don’t sue me if you hurt yourself. This plan is mine and mine alone. What works for you will vary by your fitness level and how your body heals.
The main concern with working out after a breast augmentation is overusing the pectoral muscles – particularly with those who have implants are underneath the muscle. The actual muscle needs time to heal. After surgery there is a capsule that forms in the pocket holding the implant. Think of it as the body’s way of protecting against a foreign object (this could be any implant). Doing too much too soon can cause the capsule to become hard. The goal is to allow the capsule to form in such a way that it is undetectable.
If the capsule thickens too much, is causes capsular contracture. This is what makes the implant feel like a rock and can make the shape look wonky. Bottom line: Avoid overuse of the pectoral muscles.
Below is a summary of what I’ve been able to do at different points post-augmentation. Again, consult a doctor before you do ANYTHING! Be sure to wear a super supportive sports bra when doing any activity. For the first time in my life I am actually wearing 2 bras at once!
First 4-5 days 1: Rest (seriously). It’s good to move around a little to keep blood flowing, but I’m talking walking from the couch to the kitchen. Even that will probably wear you out on days 2 and 3.
Next 5-10 days: I started light cardio in the form of walking. I probably went further than they would have liked, but I wasn’t moving to fast and I kept it to the cooler times of day. You don’t want to get hot or elevate the heart rate to avoid infection and swelling (which increases risk of contracture). The girls need to settle!
Week 3-4: After you regain energy, work with a doctor and – if available – a knowledgable trainer to outline an exercise regimen for you and your specific needs. This is my plan:
So with all those limitations what do I do?! Since the exercises I can do are limited, I keep the reps varied. You can go one day for strength (8 to 10 reps) and one day for endurance (15 to 20 reps).
Moves that are easy on the chest:
Note: Chest, overhead, and any jumping around (high impact) exercises should be avoided like the plague! Damn – no burpees for me.
Weeks 5-6: TBD! I go back to the Dr and should be cleared for a little more. 🙂
To give you an idea of how I’m using these moves, here’s a workout I did last Friday.
From the above menu of options, I choose 5 leg/butt moves, 2 biceps, 2 triceps, and a series of abs. I adjust the amount of abs based on how I’m feeling at the end of each workout, but 3 ab exercises seems to be a good number for me so far.
I offer personalized online training and nutrition programs! Check out my philosophy here and fill out the from for more info.
Don’t miss my free Macro Calculator, which helps time your meals to get the most out of your workouts.
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I wrote this with the “twins” in mind, but this workout is good for anyone – especially those who’ve had upper body injuries.
Do you have any moves to add to the list? Isolated triceps are not easy to do!
What is the exercise you’re most excited to get back to after a forced rest?
Just because I’m lying around on my back doesn’t mean YOU get to slack.
Seriously, can some one workout for me?
Today’s Work It Out is by one of the most bad-ass ladies I know – Shannon! This woman is a corporate power house by day and a hard-core fitness instructor and general healthy living role model. In short, my hero.
Check out her killer core workout (please do it for me!!!), and then her delicious-looking #strangebutgood salad!
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Hello, Sprint readers! I love Laura’s blog as much as all of you, so I am pumped to bring a little Badass Fitness over here!
Laura’s figure competitions have got me thinking more seriously than ever about crossing that fitness feat off my bucket list, and I know her focus in training is often that six-pack she wants to show off to the judges. She’s also a master of the eating necessary to compete.
So today’s post is all about making fabulous abs and powerful cores in the kitchen…and in the gym, Badass Fitness style!
First, we work those bellies. Then we feed them – the HEALTHY way, with a Big-Ass Badass Lunch Bowl that veers into #StrangeButGood territory.
My bootcamps, core classes and personal workouts tend to be fast-paced and intense, making the most of every minute. But hey, the good news is, they are done before you know it! And the results rock.
This workout is an intense core routine, with ZERO traditional crunches, which are among the least effective ways to build true core strength and tone. All you need is a mat, a timer, and a little mojo. If you’re not sure about any of the moves, head over to my YouTube channel for demo videos.
(click each for video demos)
**Repeat 1-2 more times! Abs on FIRE!**
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Now, let’s EAT!
I created this #StrangeButGood egg scramble with several items in my fridge, plus a ripe plantain that begged to be eaten and a Calabaza squash gifted to me by a bootcamp student (they know how to steal my heart, and candy need not apply!).
I had no idea if this would taste good, but I went for it anyway. It turned out Amaze-Balls, so try it for yourself!
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I wish Shannon could come whip me back into shape in a few weeks… 🙂
What is your favorite core move?
What’s the strangest recovery bowl you’ve ever made?
Abs seem to be “the” challenge area.
It certainly is mine.
It’s the area we all wish we would magically have “perfect”… but it’s one of the hardest to get “perfect.” And it’s the (reluctant) feature of today’s Work It Out.
Calee asked me for an ab Work It Out and I immediately referred her to the Kitchen Workout post. I was reluctant to do a whole post on ab exercises because it’s true – abs ARE made in the kitchen.
In just a couple of weeks of eating clean I’ve seen more progress in my abs than I ever did when I was doing core work religiously (I owned that Ab Ripper X DVD). This is about 3 weeks of progression:
I know it’s not a perfect comparison, but you get the idea.
Back to the story. Calee clarified her request. She is looking to build core strength to help her running. That I can get behind. A strong core can make daily activities easier, reduces risk of injury, helps your posture, and protects your back. I lift heavy. My core gets sore from squats. Most people aren’t doing that… so here it is. The Top 5 Core Exercises, in my opinion (which is worth exactly what you paid for it 😉 ).
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Many of my favorite core moves are favorite because they strengthens engage mor than just the core. This move trims the waist by locking in the whole core AND engages the side of your butt (the gluteus medius).
To perform, lie on your left side, propping your upper body up on your left elbow and forearm. Your legs should be straight and feet stacked on top of each other. Raise your hips to the ceiling until your body forms a straight line from your ankles to your shoulders, keeping your core tight. Raise your right leg as high as you can, toe pointed forward. Remember to keep you leg straight and upper body still. Lower your top leg and repeat for one rep.
Do 10-15 reps on each side, 3 sets.
Most of us know this one. What you may not know is that you’re probably doing it too fast. When you slow it down, you engage the core without letting other muscles take over.
Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest. Contract your abs as you lift your shoulder blades off the ground. Straighten your right leg and rotate your upper body to the left, bringing the right elbow toward the opposite knee. Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a slow pedaling motion.
Complete 25 full reps, 3 sets.
These are hard. They should hurt. In a good way.
Lie on your back and place your feet on a bench (or seat of a chair) with your legs at a 90 degree angle and finger tips behind your ears. Crunch upward, lifting your shoulders as high as you can. Hold this position for a moment and slowly let it down. It should burn on the way down – like bicycle abs, doing these extremely slow is the key.
Do 10 reps, 3 sets.
Most of you know about these. They are superior to regular crunches because they allow for a greater range of motion. If you are already doing stability ball crunches, try shaking it up by supersetting them with bicycles and isolation crunches. That should give you a good burn! *evil grin*
Place a stability ball on the lower back, with your feet comfortably touching the ground. If you feel unstable, move the ball further up your back. With your arms behind your ears, contract your abs and crunch forward. You don’t have to go too far, just until you feel your abs contracting. Holding the for 1-2 seconds at the top, allowing for complete isolation.
Do 25 reps, 3 sets.
This one can be extremely challenging for beginners as it requires a ton of core strength and balance. If it is too challenging, do these one leg at a time rathee than trying to raise both legs.
Lie flat on your back on the floor. Stretch your arms out behind your head, flex at the hips, and curl the abs to raise the legs and torso off the floor. Bring the hands to forward and up to meet the feet, keeping the arms and legs straight throughout the movement. Pause for a moment at the top and return back to the starting position
Do 15-20 reps, 3 sets.
Note: You can do ab work ALL DAY LONG, but if you eat poorly your abs won’t show unless you one lucky freak of nature. You should also know that those fitness models don’t walk around with perfect abs 365 days a year. They workout and diet hard before shoots and shows. Please, please don’t hold yourself to an impossible standard.
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There are many other great core exercises out there (like planks), but I wanted to focus on moves you might not already be doing. Pull-ups, push-ups, pullovers are all other great moves that engage the abs as well as the upper body.
What is your favorite core exercise?
Did anyone try last week’s Double Your Derrière moves?
We’re all busy.
My calendar is nightmare-inducing.
This time of year things get hectic. You don’t have to sacrifice your fitness due to holiday craziness though! Today’s Work It Out is something different – a routine you can do at home with NO equipment.
This quick, full-body workout is demonstrated by Jacklyn, a trainer at my gym, House of Payne. She started doing figure competitions in her 40s. When I met her, I thought she was 30. Diet and exercise pay off!
Check out the video below for a video explanation of each move:
Printable/pin-able graphic of the workout:
Make time to run through this 4x to get a quick 20 minute workout. Or just do one round – whatever you have time for!
On days when I’m in a rush or on the road, I’ll do one round of a simple workout like this just to get the blood flowing in the morning. You can always find 5 minutes!
Remember last week’s Kitchen Workout? It’s about eating to fuel your body properly. Calee (who designed the awesome logo above) created a graphic with my guidelines! Again, these are guidelines that work for me. Come up with a list of you own. Calee came up with these for her “Operation Pants Fit” goals.
How are you doing with it? I’m doing decently well. Weekdays are easy, but this weekend I definitely slipped a bit… I blame the giant unguarded container of peanut M&Ms. Whoops. The important to remember that every day, every moment is a new opportunity to get back on track. Beating yourself up over M&Ms is silly.
Feel free to post/pin/tweet the #KitchenWorkout graphic and show your clean eating pride! Check out last week’s post for tips and recipes!
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I caved in and created a Facebook page for the blog. Click here if you would be so kind to like my page. 🙂
Do you prefer to go to a gym or workout at home?
How are have worked it out in the kitchen lately?
It would be impossible to make this dish any more healthy.
Filled with raw, fresh veggies, you would probably ascend into some new level of raw health food heaven if you ate it all in one sitting. Either that or have some serious gas.
When I saw this recipe for a Detox Salad from Angela @ Oh She Glows, I knew I had to make it post-Chilean tour of gluttony. In my version I use her base of cauliflower and broccoli, but added some extra nutrients with kale and mushrooms. I love the meaty earthiness the mushroom adds!
To dress the veggie mix, I used fresh lemon juice and my new Chilean spice blend, merkén. You can read more about it here, but it’s basically a mix of red chilies, coriander, cumin, and salt. Spicy and smokey! The other blend in the pic above is a sea weed flake mix: dulse, laver, and sea lettuce. I picked it up a Whole Foods recently and am addicted to the briny, slightly sweet flakes.
All mixed up it looks like trail mix, hence the name. However, I wouldn’t recommend adding chocolate in this type of trail mix. 🙂
Recipe at the end.
I finally have workouts to recap! This week I was back on it full-blast. I’m embarking on a new fitness endeavor… after my first leg/glute workout with a trainer on Monday, I was so sore that I could barely walk until Friday. At one point I (slowly) lowered myself to the floor to do push ups, gave up at 40, and then just laid there in downward dog for a sold half hour. More this new punishment journey tomorrow!
Today I am sore from playing 4 softball games in 90 degree weather. I drank 150 oz of water and I STILL had a headache until bedtime. At least I my socks looked cool.
Workout Recap (6/18- 6/24):
In a Vitamix or food processor, process the broccoli until fine. Place in a large bowl. Repeat with cauliflower, then with carrots.
Stir in kale, mushrooms, onion, pumpkin seeds, and rosemary.
In small bowl, stir together lemon juice and seasonings to taste. Pour over salad and mix well. Allow to marinate at least 1 hour before serving.
Makes ~5 cups.
Approximate nutritionals: 94 calories, 5.9g fat, 8g carbohydrates, 2.7g fiber, 2.6g sugar, 5.1g protein.
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I brought this trail mix to the ball field for lunch. Amazingly, people didn’t stare. They must have been too busy having heat strokes.
Have you made any good blogger recipes lately?
What was the highlight of your weekend?
