Work It Out Away From Home

February 19, 2013 By Laura

Everyone likes a routine.

I love change, but not when it interferes with my workout.

In my job I have to travel a good amount. Airports, hotels, and packing ridiculous amount of food don’t really bother me. What DOES get under my skin is trying to fit a good workout in, and having to do it in a hotel gym.

After long days in conference rooms and meal times being thrown off, it’s sometimes hard to motive to leave the hotel room for a workout. Then there’s the problem of having to figure out how to work it out in a small hotel gym ~~next to some stinky dude practicing karate kicks~~.

I’ve learned to be flexibly inflexible. I’m NOT flexible in that I refuse to skip my workout. Being sedentary all day is all the more reason TO workout. The flexibility comes in with my routine. I have to change-up my planned workout and adapt to the situation.

Many of my workouts require squat racks, simpler machines, and barbells. The gym on my last couple of trips had only free weights, a bench, and a stability ball.

I managed to adapt 2 shoulder/glute days, 1 chest/bicep day, and 1 back/tricep day. The back and tricep workout was the hardest for me to create, but it also was my favorite! I get a lot of questions about my workouts, so I wanted to share this one with you today. Simple to do with minimal equipment!

For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.

If you need an added challenge, consider incorporating active recovery between each set. Tina wrote a great post on active recovery options here. My favorite are jumping jacks!

Back

One Arm Rows

Dumbbell Clean and Press

Prone Reverse Flys

(can be done on a ball or a flat bench)

Bent Over Two Arm Rows

(I did these as fulls and partials)

Standing Dumbbell Upright Rows

Triceps

Single Arm Nose Busters

Two Arm Overhead Extension

Bench Dips…

superset with Diamond Push-ups

One Arm Kickbacks

***As usual, here’s the disclaimer: I’m not a professional. Use common sense and don’t actually bust your nose doing Nose Busters. And if you do mess up your pretty face, don’t sue me. Please.**

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No equipment? Try one of my Top 5 Favorite Tabata-Style Workouts!

Has anyone else been working on the rump after last week’s post?

Do you workout while you’re traveling? Running is a great way to see a city… when it’s not snowing.

Work It Out: Save Your Knees

February 5, 2013 By Laura

I have terrible knees.

When they are at their worst, I walk like an old man.

This week’s Work It Out comes from a reader request. My girl Calee has been struggling with injuries and wanted to hear more about leg exercises that wouldn’t stress her knees. Since she designed this logo I, of course, had to oblige. 🙂

Building up your leg muscles will go a long way in helping your knees. After years of abuse – including a broken knee – my knees were so bad that I could tell when it was going to rain because they would ache so much. That’s actually gotten BETTER since I’ve been lifting more seriously.

I’m not going to tell you they are 100%. Just last week my left knee was tweaking during hack squats. However, prior to beginning my training I couldn’t run more than a mile. I ran an adventure race 3 weeks ago with no issues whatsoever.

The leg muscles are the largest muscles in our body, and a large contributor to overall lean muscle mass (or lack thereof). Leg muscles also protect the knee joint.

Movements like squats and lunges place a lot of stress on the knees, which is exactly what those suffering from knee issues need to avoid. Instead, focus on strengthening your hamstring and quadriceps muscles to build leg strength and protect your knees. It will seem difficult at first. Start slowly and do leg exercises on a regular basis. It takes 21 days to change a pattern!

Below are several exercises you might try to strengthen your leg muscles without stressing your knees. Note that these exercises are options to work around your pain and/ or limitations. They are NOT designed to be rehabilitation exercises or corrective training. This type of training is best left to a qualified physical therapist, so please consult with a doctor first if you have significant pain or injuries. I am NOT a doctor.

Sumo Stomps

Yes, this is just what it sounds like. Sumo stomps are fun to do and will blast your quads, and you inner and outer thighs. Be sure to stay low and controlled!

Stand with feet slightly more than shoulder-width apart, toes pointed out to sides at about 45 degrees. Pointing your toes out will make this easier on your knees than a traditional squat. Press your palms together in front of you in a prayer position at shoulder level.

Squat down, sending hips back and keeping knees behind toes. Hold the squat and lift one leg up to the side as high as you can, remaining as low as possible in your squat. Be sure to keep your abs tight and your chest up! Lower leg and repeat with other side to complete one rep.

Cable Squats

These are great for your core too! Lean back a bit while doing these, hitting your glutes and taking strain off of your knees. A medicine ball is used in the example, but you can do it without.

Attach a EZ or straight bar to the low pulley cable. Place a medicine ball between your knees (feet hip width apart as in a squat position). Hold the bar with arms outstretched, standing a body length away from the cable stack. Squat until both your hips and knees form 90 degree angles. Shift your weight over your heels and push through the heels to return to standing position.

Hip Lifts On Bench

This is a great move to target the glutes and the hamstrings. Hamstrings provide an accelerating force at each push-off, so stronger hamstrings are especially beneficial for runners. Keep your core tight to get a little extra oblique tone, too!

Place your heels on a bench (or chair), allowing your knees to bend so that they are directly above your hips at a 90 degree angle Rest your arms should on the floor at your side. Exhale and dig into the bench with your heels, lifting your hips off the floor as high as possible. Pause for 1-2 seconds, squeezing your glutes. Lower and repeat for reps.

Need a challenge? Do them one-legged or on a stability ball!

Below are a few more exercises. Click the titles for a link to descriptions and pics:

Wall Ball Squats – This is a great way to squat with some support. Just like a traditional squat, be sure your knees don’t go over your toes. Try them with weights in your hands for a greater challenge.
Side Step Ups – This is a good move for you butt, hips, and thighs. Start on a lower platform and work your way up to a bench. As your legs strengthen, you can do these at a faster pace as more of a Side Shuffle.
Pop Squats – These are a plyometric exercise. Plyo can be hard on your knees… BUT if you do these correctly, take your time, and land softly they can help build up your quads and hams. Tip: keeping your toes pointed slightly outward will make it easier on your knees.
Single Leg Extensions – These CAN strain your knees, but if you adjust the machine to your height and stick to low weight/high reps it can be a good tool for strengthening your quads, which is a huge help to your knees.
Single Leg Curls – This is a perfect for directly targeting the hamstrings. If you don’t have access to gym machines, you can do standing leg curls with an elastic resistance band or low cable pulley
Good Mornings – This is another fantastic move for your hamstrings. I like to do them at the end of a workout because it’s also a nice stretch. Begin with a light weight and be sure not to round your back. Your chin should remain upright; I try to focus on a spot at about belt height during the lift to ensure my back doesn’t round.

Don’t be afraid to modify a movement to better accommodate your specific limitations. For instance, use a lighter weight or slower tempo. If it hurts, stop. Don’t push yourself too far or you could cause further injury to your knees.

INTERESTED IN LEARNING MORE?

I offer personalized online training and nutrition programs! Check out my philosophy here and fill out the from for more info.

Also, don’t miss my free Macro Calculator, which helps time your meals to get the most out of your workouts.

***

I’ve been super-setting a lot since last week’s post. According to my HRM, the claim of an extra 1/3 calorie burn is spot on!

Did anyone try super-sets after reading about them last week?

Do you have any workout questions or things you’d like more info on?

Work It Out: Supersets

January 29, 2013 By Laura

Sometimes you really need to get in and out of the gym.

In a perfect world, I’d have 4 hours to lift.

The reality of the situation is that we all have responsibilities outside of the gym. One way to move a little faster through your workout while doing the same amount of work is to superset. These are also a fabulous way to push through plateaus.

Work It Out, on the double.

Supersets

Many of you may have heard of this technique before. Supersetting means doing two exercises with little to no rest in between.

Do your prescribed number of reps (I do 6-10) for one exercise, immediately followed by reps of a second exercise. Start off performing 2 to 3 sets for each exercise. As you advance, increase sets to 3 to 4 total.

How do you incorporate them?

1. Exercises working the same body part.

The benefit is that you hit the muscle from different angles but without giving the body part time to recover from the first exercise. It forces you to work that much harder to complete the second exercise, and can have a big impact if your focus is muscle development.

An example is super-setting Incline Flyes with Flat Dumbbell Bench Press:

Incline Flyes

Grasp dumbbells using an overhand grip, bringing the dumbbells to the sides of your torso at chest level. Hold the dumbbells at arm’s length and do not lock your elbows. With palms facing forward, position the dumbbells directly over your upper chest area so that they are touching each other. Slowly bend your arms and lower the dumbbells until they are at either side of your chest. Repeat the movement for reps.

Note: The top of the dumbbell should never pass below your lower chest area to avoid strain on your anterior shoulder muscles.

Dumbbell Flat Bench Press

The only difference between this exercise and the flat barbell bench press is that in order to stabilize the dumbbells your body will need to recruit more muscle fibers.

On a flat bench, grip dumbbells in each hand, palms facing each other. Press up the dumbbells one arm at a time so that you can hold them in front of you at shoulder width and rotate your wrists forward so that the palms of your hands are facing away from you. (You can use your thighs to help you get the dumbbells up.) Bring down the weights slowly to your side as you breathe in. As you breathe out, push the dumbbells up using your pectoral muscles. Repeat for reps.

2. Exercises working opposing muscle groups.

This is a great way to burn out a whole muscle group!

An example is super-setting standing (or lying) leg curls with leg extensions:

Standing Leg Curls

The standing leg curl strengthens the hamstrings (this is great for runners!).

Start with a lighter weight, as this machine can put some strain on the knees. Adjust the pads so that they are in a comfortable position around the ankle – you don’t want the pads too high up the calf. Grasp the support handles, then lift the pad upward as far as it will go toward the butt. Lift and lower the leg in a controlled manner to complete one full rep.

Leg Extensions

The leg extension specifically targets the quadriceps. Sit on the machine with your legs under the pad, hands holding the side bars. Using your quadriceps, extend your legs as you exhale. The rest of the body should remain still on the seat. Pause a second in the contracted position before lower the weight back to the original position in a controlled motion.

Note: Be sure to adjust the pad so that it falls on top of your lower leg (just above your feet), and make sure that your legs form a 90-degree angle between the lower and upper leg. If the legs form less than a 90-degree angle, your knee is over your toes and this will creates stress at the knee-joint (which you don’t want).

3. My favorite way to super set and save time is to work different body parts.

Before my figure competition last fall, I was doing 15-20 reps of each exercise. Workouts were taking forever, so I started super-setting body parts. If I had a back and tricep day, I’d do one chest exercise followed by a bicep exercise.

Studies have shown that the nervous system activation can actually INCREASE strength in the second muscle group when you work an opposing muscle group directly after the original muscle.

An example is super-setting Bent Over Rows with Close Grip Bench Presses:

Bent Over Rows

Standing with your feet hip-width apart and knees bent, hold a pair of dumbbells so your palms are facing each other and bend forward from the hips. Pull your shoulder blades together and row the weights toward your chest. Return to start. Repeat for reps.

Note: These can also be done with a barbell.

Close Grip Bench Press

Tank top season will be here before you know it – this move will ROCK your triceps.

Lie on a bench press station and grab a barbell with a fist-width overhand grip. Bend your elbows to lower the weight to your chest. Straighten them to return the weight to the start and lock your elbows to squeeze your triceps. Repeat for reps.

Note: Don’t grip too close or you’ll put too much tension on your wrists and not enough on your triceps.

Why Super Set?

Other than the fact that you will get your workout done in a super speedy time…

Superset workouts burn more calories per minute than the traditional weight training session. Because you are moving faster, your heart rate stays up and your body is working harder to recover. Some studies say that you burn as much as 1/3 more calories each minute (both during and AFTER) compared to a typical strength training workout.
They can increase fat loss while building muscle. This can be attributed to the fact that Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. GH is a fat loss and muscle-building hormone.
Different Superset combinations can help increase muscle fiber activation. Essentially, this means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping to develop it faster.
For those on the road or who don’t have access to a variety of weights, these are great because you don’t need really heavy weights; you can push your muscles to their limits with a few lighter weights. Great workout with minimal equipment!

Caution: Supersets aren’t to be incorporated into every workout. Use this method as a tool to change-up your routine and bust through plateaus. Please don’t try to set weight records. A moderate weight is just fine here, as you are fully exhausting the muscle.

***Disclaimer: I’m not certified to do anything. Use common sense. Don’t sue me if you get sloppy and hurt yourself or if you don’t look like Fitness Model Barbie after a workout.***

***

I superset on chest and bicep day with my trainer last week… and was begging someone to come wash my hair because lifting my arms seemed too ambitious. Hurts so good, my friends.

Have you used supersets before?

How long do you typically spend in the gym? How long would you like to spend in the gym?

Work It Out: The Ab Edition

January 7, 2013 By Laura

The million dollar question.

What is the meaning of life?

The question I get almost daily now is about gaining and/or abs. How do I gain without getting a tummy? How do I get better abs?

I don’t do core work other than leg raises in the captain’s chair and crunches. I don’t do cardio beyond walking (my trainer won’t let me while I try to gain). I focus on weights and lifting heavy. It sounds crazy, but my abs are sore following a leg day – barbell squats work your whole body!

Without millions of sit ups, here’s what my abs looked like for my first competition in October (I’m on the far right):

Please know that “normal” people don’t walk around with fitness model abs 365 days a year. In the pic above I certainly didn’t have a ripped 6 pack, and I’d been working hard. Fitness models and competitors are relentless, but there is a lot of diet/water manipulation (not to mention the occasional photoshopping) that goes into it. Don’t put those expectations on yourself!

If you are trying to gain, the extra food will probably go to your stomach at first. It has to go somewhere before it re-distributes! As long as you aren’t filling it with junk, your body will figure out where to put it. ~~I tell myself this every day.~~

So how do you get abs? I hate to say it… it’s true what they say – abs are made in the kitchen. I wrote a brief post about this when I did my Kitchen Workout. Based on the questions I got and my personal goals, I wanted to get a little more specific in this post.

The secret is what you put in your mouth.

~~That’s what she said.~~

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Fat vs. Carbs

I get asked a lot about the proper balance of fat and carbs. This really depends on your body type. Some people do better with more carbs, others more fat, and still others with a balance. Don’t be afraid to experiment and see what works for you. You’ll be able to tell in a week or so.

I’m actually experimenting this week with a higher fat diet. We’ll see how it goes…

Carbohydrates

Switch your simple (refined) carbs with complex carbs. Simple carbs are quick to digest and are converted to blood glucose. Glucose in your bloodstream increases after consuming a high-carb meal. Excess glucose accumulates as body fat, resulting in weight gain. If you continually create excess glucose, you create a nasty cycle. As the level of glucose in your blood falls below “normal,” you become hungry, which results in consuming even more carbs. Read more about complex carbs here.

Try eating oatmeal for breakfast rather than toast. Make it interesting – try Zucchini Bread Oats, Strawberries and Cream, or try a Strange But Good take on oatmeal that uses TVP as the base: Pumpkin TVP Oatmeal.

Rather than croutons or a roll with your salad, top it with black beans, white beans, or chickpeas. My favorite topper is Spiced Roasted Chickpeas – crouton crunch without the salt, butter, or white carbs.

Replace pasta with quinoa or lentils. I never cared for lentils until I discovered fun ways to flavor them, like in these Lentil “Meat” Balls served over spaghetti squash (another great carb replacer).

Sugar

Limit your sugar intake. You would be surprised how it sneaks its way into nearly everything. Sugar is fat-free; however, if you eat a high sugar diet your body will convert the excess into fatty acids (fat). This fat is stored wherever you tend to store adipose fat cells… for many of us, this is the stomach, hips, butt, and boobs/moobs.

Avoid candy, sodas, “fancy” coffees, juice, and baked goods. You probably knew that. Are a few not-so-obvious items to watch: cereals, breads, canned sauces and soups, flavored yogurt, protein powders, and fruit. That’s right – I said fruit. It’s good for you in moderation (we all need some sugar for energy), but you shouldn’t be eating 10 servings a day. When you eat your fruits, try to have it earlier in the day or surrounding a workout.

Satisfy your sweet tooth with something else…. like my (almost) nightly treat: the 150 Calorie Microwave Cake.

Sodium

Ditch salt. Stop salting your food. Unless you want to be bloated. There are so many other ways to add flavor!

Frozen foods are huge culprits. Even the “healthy” brands are loaded with sodium. Also check the sodium in canned soups, pastas, breads (some have more sodium than chips), pretzels and rice cakes, sauces, and cottage cheese (it took some searching, but I did find a no-salt added option). Check out this post for more info and alternative seasoning ideas.

Diet Foods

“Fat-free” or “low-calorie” items often means “this has a ton of ingredients you can’t pronounce.” Avoid packaged diet foods. They are often worse than their “regular” counterparts because – in order to add flavor – they have more sodium and/or sugar. Not to mention the additives.

Additional Thoughts

Listen to your mother. Eat your vegetables. They are low-calorie and nutrient-rich. If you are a volume eater (I am!), veggies are a lifesaver. Try to have 1-2 servings at every meal. Prepare them with herbs, vinegar, and/or olive oil. If you are coating you veggies in dressing, cheese, and salty sauces it kind of defeats the purpose. Click here for tips on adding veggies to you diet.
Always make sure to get enough protein! 20g after you exercise will help build muscle and allow your body to recover. If you are an athlete, have at least 1 gram of protein per pound of body weight. Some people will balk at this… but if you want to build muscle, trust me on the protein.
Drink water (at least half your body weight in ounces). Dehydration slows down the fat-burning process. Drinking more water can also help reduce muscle and joint soreness when exercising. And we all know this one: drinking water with a meal may make you feel full sooner and help you not over-eat (or drink other beverages).
Make the way you eat part of your lifestyle, not a diet. Diets crash. A lifestyle is a shift in thinking. Find something that works for you, that you like, and go for it.

**Disclaimer: I have NO formal training. This is just what I’ve learned/experienced. I don’t walk around with a 6 pack – it’s bulking time! Don’t sue me. The End.**

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Something else I didn’t realize… not only is my next competition just 11 weeks away, but I am also doing an 8 hour adventure race in less than 2 weeks. Eek.

Do you have a “flat ab” secret?

Do you consider the way you eat part of your lifestyle? How did you get to that point?

No Excuses NOT to Work It Out

December 18, 2012 By Laura

I don’t have time to workout.

I make time.

I know, I know… easier said than done. But it CAN be done!

Today’s Work It Out is about beating our holiday excuses. We all make them. Some of them are even legitimate! During the holidays we’re traveling, over-committed, and exhausted.

Yesterday on Facebook I asked you guys for some of the excuses you have for not working out over the holidays.

Do any of these sound familiar?

“I don’t have time to workout.”

“I feel selfish taking time away from my family to go to the gym.”

“I’m too tired!”

“It’s too cold to go outside.”

“I don’t have access to a gym/weights while traveling.”

Today let’s think of ways around these barriers.

No time?

Make it a habit! If you haven’t gotten to that point yet, start by taking some steps to plan. I schedule the time with myself on my calendar, and I have my gym clothes in the car so I can go on my way home from work. If things are TOO hectic, I squeeze in what I can, when I can. Do you have 10 minutes in the morning? Do a quick rotation of jumping jacks, planks, burpees, and push-ups in your living room. Only have 20 minutes at lunch? Go for a brisk walk!

Feeling selfish?

#1 DON’T! Your family is better off in the long run when you are healthy and happy. Personally, if I don’t get to move a little bit each day (and take a little break from the relatives), I’m not as pleasant to be around.

#2 Turn exercise into a family activity. Suggest a walk or a game of touch football after one of the many holiday meals I’m sure you’ll have. Bring a workout video to share. One of the best times we had last year was when my mom and sister and I all tried to do P90X Plyo together. The laughter alone was a calorie burner!

Too tired?

I know you don’t want to hear this… but exercise actually energizes you AND improves sleep quality at night. Instead of dropping to the couch after a long day, put on y our gym clothes before you even sit down. Half of the battle is getting dressed! If that’s not enough to motivate, make a date with a friend to talk a walk or sign up for a class. If you already spent $50 on that month of Body Pump classes, you’re more included to actually go.

Too cold (or hot)?

I get it. I hate cold weather. When I ran regularly, I always took the coldest months off. This is the time to dust of your P90x/Jillian Michaels/Yoga for Dummies DVDs. Your living room is warm. Exercise there! Or take advantage of all of those “one week free!” fliers. I’m willing to bet you could gym-hop for at least a month. 🙂

Same goes for the heat. Modify your workout and move to where the A/C is blasting!

No equipment?

Again, you can bust out your old DVDs. Another idea involves Pinterest. I love taking these “pinned” workouts and doing a few rounds at home.

A few of my favorites:

(Click images for sources.)

Great beginner AM workout

This will leave you feeling like spaghetti in 30 mins.

Perfect for setting your own pace and then pushing a little beyond!

One from my trainer, with a video demo.

These best part is that these can all be adjusted based on the amount of time you have and your physical limitations (Bad knees? Do wall sits instead of squats.) They can also be done indoors, so you avoid the cold. AND you can get the family to join in, eliminating the selfish-feeling factor.

So what was your excuse again?

One more Kitchen Workout check-in before the holidays!

I once again did well during the week and succumbed to sugar over the weekend. There was a cookie swap party. This happened:

Keeping it real.

BUT this kitchen workout is about doing what’s right for YOU. I know myself. If I’d sat at home or gone and watched everyone else eat cookies, I would have been annoyed and then (more than likely) done worse damage later. So I ate cookies. They were delicious. So there.

As I go into and even bigger holiday-part week, I’m keeping these tips in mind. I’m not going to splurge on the store-bought party things, but when something is “worth it” (for me that means chocolate and homemade) I’m not going to feel deprived.

INTERESTED IN LEARNING MORE?

I offer personalized online training and nutrition programs! Check out my philosophy here and fill out the from for more info.

***

In other news, I have only completed my Christmas shopping for 1 person. Oy. Power walking through the mall in a panicked state is great exercise!

Did anyone try last week’s Gun Show workout? What did you think?

What are some of your excuses? Any of these sound familiar?

Work It Out at the Gun Show

December 11, 2012 By Laura

Did you get your tickets?

Yes, I’m that predictable…

As I collected my things from the security scanner at the airport last Friday, I got a fun compliment from the TSA agent. I was wearing a sleeveless dress and before I could put my cardigan back on the agent commented on my guns. ~~I crack myself up.~~

In honor of that TSA man, today’s Work It Out is all about the gun show. Anyone can have defined arms! Biceps are especially fun to work because they are really responsive to training. You just have to be consistent and use the proper form to ensure you are reaping all of the benefits from the time you spend in the gym.

Today’s gun show workout is demonstrated by Abdul, a trainer at my gym, House of Payne. Abdul is a heavyweight competitor; his bicep is bigger than my thigh. He was also my roommate at the competition I did in November, where he took first place in his class! Side note: he likes hack squats, which makes him insane.

Today he’s walking us through 3 bicep moves, taking extra care to explain proper form.

Preacher Curls – Many people complain that these hurt their elbows and wrists; I follow the form Abdul explains and no longer have an issue. These are great for isolating the bicep muscle, as well as developing adjacent ligaments and tendons.
Lying Bicep Curls – This is one you don’t see many people doing, but it is very effective as it forces you to use your arms since your back muscles can do none of the lifting when you are flat on the floor.
Incline Dumbbell Curls – Performing curls on an incline bench helps you to achieve a greater range of motion, stretching out the long head of the biceps. Why do you care? Because the long head gives your arms better shape when viewed from the side and it forms the biceps peak that pops when you to flex.

Check out the video below for a video explanation of each move:

I do 4 sets of these at 10-12 reps. These are just 3 moves, but they are some of the most effective ones you can do. I credit these with helping me hit a new PR Sunday!

Typically I do biceps in combination with a chest workout. Find what works best for you! Some of you runners may want to do biceps alone after logging those miles.

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How is everyone doing with the Kitchen Workout? This time of year it’s all too easy to get carried away, but I have been trying to keep top-of-mind how much better I feel when I fuel my body properly. These are guidelines that work for me. Sit down and think about what makes sense for your lifestyle and your goals to come up with a list of your own!

Have you joined the Kitchen Workout?

Last week I did really well, despite some travel. Weekends continue to be my downfall. saturday night I could have done a little better than I did… but the next day I hit a new bicep curl PR. Maybe my body just needed those extra carbs!

As always, feel free to post/pin/tweet the #KitchenWorkout graphic and show your clean eating pride! Check out this post for tips and recipes!

***

Yesterday I talked about some things I want to do to make the blog more interactive… that goes for the #workitout too! My trainer has offered to take requests for videos! So…

What types of workouts would you like to see more of, or get explanations for?

What is your favorite “vanity” muscle? I’m all about the gun show. In case you couldn’t tell. 😉

Work It Out At Home

December 4, 2012 By Laura

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.

Have you joined the Kitchen Workout?

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!

***

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?

Work It Out: Kitchen Edition

November 27, 2012 By Laura

You can’t out crunch a bad diet.

Where’s the chocolate-lovers ab diet?!

Today’s Work It Out post is a little different. Usually I feature a new workout technique, but this post-Thanksgiving week I’m being a little selfish. I need to Work It Out in the Kitchen. Like many others, I indulged throughout the Thanksgiving holiday. No regrets – it was fantastic – but now I need to reset and not let that sweet tooth take over all the way into the new year.

When I start with the sweet tooth and ~~red wine~~ other indulgences it quickly becomes a habit. At one point I was eating dessert after every meal… including breakfast. What works for me is to go cold turkey (pun intended) to reset myself. I’ve done this in the past through my favorite cleanse, but I haven’t gotten to the “emergency” point yet. This time around I’m going back to the basics.

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Leading up to Christmas I’m going to be doing a Kitchen Workout in addition to my normal routine. This isn’t about weight loss (my new diet is actually focused on gaining – more on that tomorrow). The Kitchen Workout is about eating to fuel your body properly. Eating clean makes me feel energized, keeps my skin clear, and improves my ability to focus.

The following guidelines are what works for me. For example, I know that I can’t have just a little sugar and stop. Therefore, I’m cutting it out. I also know that I can’t be too strict on myself or I’ll go full-speed in the opposite direction. A Saturday “cheat day” will be employed. 🙂

The Kitchen Workout

Eat clean – minimize processed foods
Cut out the sugar (except fruit)
Limited dining out
Keep sodium to a minimum
No drinking on “school nights”
Stick to complex carbs
Eat small meals throughout the day
Take in plenty of protein to feel full and build muscle
Incorporate vegetables into each meal

Who else wants to join in the Kitchen Workout?

A good support/accountability network is a big part of staying on track! Feel free to steal the #KitchenWorkout graphic and show your clean eating pride! I’ll be sharing some new recipes, as well as more tips for holiday survival.

To get started, check out these posts for more ideas on eating clean:

For some initial food ideas? Here are a few clean recipes that won’t leave you feeling like you’re missing anything:

Maple TVP “Oatmeal”

Crab Eggs Benedict, Lightened Up

Grilled PB&J with Tofu Peanut Butter

Tzatziki Chickpea Tuna Salad

Mexican Crustless Chickpea (Vegan) Quiche

Fig and Edamame Kamut Berries with Sriracha-Lime Vinaigrette

150 Calorie Microwave Chocolate Protein Cake

Chewy Granola Cookies

***

The holidays have begun! I’ve been invited to a cookie swap… I’m taking my granola cookies so I know I have a healthier option. Can’t wait to see if anyone knows they are better for you!

Did anyone try the bicep moves Jody shared last week?

Are you making an effort to keep it clean over the holiday season?

Work It Out Away From Home

Back

Triceps

Work It Out: Save Your Knees

Sumo Stomps

Cable Squats

Hip Lifts On Bench

INTERESTED IN LEARNING MORE?

Work It Out: Supersets

Supersets

How do you incorporate them?

Why Super Set?

Work It Out: The Ab Edition

The secret is what you put in your mouth.

Fat vs. Carbs

Carbohydrates

Sugar

Sodium

Diet Foods

Additional Thoughts

No Excuses NOT to Work It Out

Do any of these sound familiar?

No time?

Feeling selfish?

Too tired?

Too cold (or hot)?

No equipment?

A few of my favorites:

INTERESTED IN LEARNING MORE?

Work It Out at the Gun Show

Have you joined the Kitchen Workout?

Work It Out At Home

Have you joined the Kitchen Workout?

Work It Out: Kitchen Edition

The Kitchen Workout

Who else wants to join in the Kitchen Workout?

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