fitness kick start

Fitness Kick Start: At-Home Blast.

I’ve made no secret that I love quick, at-home workouts that get the job done when time is limited. Maybe I just don’t like leaving my couch? The truth is, I don’t do them at home that often. I do much better getting up and going to the gym. That way I don’t get distracted by glittery things that catch my eye such a stilettos and bacon. I don’t know how those things derail a workout, but believe me, they do. My at-home workouts usually get done on the weekends. I like ‘em quick and dirty. All you need is a set of dumbbells. Get-It-Done at Home 20 Walking lunges with overhead presses (press overhead during the lunge) 20 Squat thrusts to pushups (Squat, jump down to pushup, jump up to squat) 10 alternating side lunges with tap to the floor Wall Sit – 90 seconds 10 burpees 60 second side plank (right) 60 seconds mountain climbers 60 second side plank (left) 20 plie squat jumps (start in plie squat, jump feet together, jump apart) 20 triceps dips 90 seconds bicycle crunches REPEAT ONCE

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Fitness Kick Start: Start Your Morning Off Right.

I have always been an early riser. I don’t enjoy sleeping in – I want to be up as early as possible so I can start my day. But when my alarm goes off at 4:30 am each morning, I want to throw it out the window. At that time, I hate everything around me. Including working out. Some mornings, I hit snooze until my finger goes numb. But I know that I just won’t feel complete without a workout first thing. It starts my day off right and makes me feel great. It sets the tone of the day for me. Even a quick 20 minutes of moving around gets me up and going on those days I sleep in. I usually do a mini workout at home, since I don’t have time to get to the gym and back. It makes me feel positive about the day ahead and clears my mind. Get-Your-Butt-Out-Of-Bed-Workout 1 min jumping jacks 30 seconds high knees 20 forward lunges 1 min simulated jump rope 20 squats 10 burpees 1 min jumping jacks 15 squat jumps 20 pushups 1 min high knees 30 second mountain climbers 90 second plank hold REPEAT

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Fitness Kick Start: A Week In Lifts.

I mentioned on Tuesday that I was doing body part splits in the gym this week, basically just to switch it up. I felt like lifting heavier than I normally do (which is still pretty heavy), and also didn’t feel like getting up early enough to do my usually upper/lower/full body workout, or whatever the flavor of the month may be. I just get bored so easily. I thought I’d share the entire week with ya. A Week In Lifts Legs: walking lunges (5 x 20), step ups (4 x 10 each leg), deadlifts (5 x 8), single leg angled press (4 x 8 each leg) Shoulders & Chest: click here Back: pullups (5 x 8), seated row (4 x 8), lat pulldowns (4 x 10), prone incline rear delt fly (4 x 10) Biceps & Triceps: pushups (5 x 20), triceps dips (5 x 8), overhead triceps ext (4 x 10), seated incline biceps curls (4 x 10), hammer curls (4 x 10) Let is just be said that I never work biceps and triceps alone, ever. This may have only been my 4th or 5th time of doing so in over 10 years of lifting. I hate working [...]

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Fitness Kick Start: Chest and Shoulders Focus.

I rarely do body-part split workouts any more. I have a solid muscle base and don’t need to build much more. I also despise working certain muscle groups, and began skipping those days all together for some extra time on the elliptical with a Keeping Up with the Kardashians marathon. Nothing like burning some brain cells while you’re burning some fat. Some days, I’m just really in the mood to hit a muscle group hard, if for no other reason that I want to lift heavy. Chest is one of those muscle groups that I just dread working. It’s a complete snoozefest. So I added some shoulder exercises in today to keep me interested. And of course, some cardio bursts at the end. I just can’t sit still. Chest & Shoulders Supersets 4 sets of 10 reps for each Incline dumbbell chest press Pushups Overhead shoulder press Dumbbell chest fly Dumbbell lateral side raise Barbell front raise 20 Burpees 60 seconds Mountain climbers 20 pushups Repeat the last 3 exercises twice.

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Fitness Kick Start: 3 Minute Intervals.

Whenever I’m aching for a good workout, I know intervals can get the job done. I needed something to get me back in the groove this morning after long walks on the beach, bottomless glasses, toasty sandwiches full of bacon, and fried seafood dipped in butter. Thinking back on it, the only ‘something’ I need to get back in the groove is another one of those vacations. This treadmill workout will have to do. 3 Minute Treadmill Intervals 5 minute warm up For 9 minutes: 1 minute at 6.5; 1 minute at 5.5; 1 minute at 4.0 For 9 minutes: 1 minute at 8.0; 1 minute at 6.5; 1 minute at 4.0 For 6 minutes: 1 minute at 8.5; 1 minute at 6.5; 1 minute at 3.5 For 6 minutes: 1 minute at 9.0; 1 minute at 3.5; 1 minute at 6.0 For 9 minutes: 1 minute at 7.0; 1 minute; at 6.0; 1 minute at 4.0 10 minute cool down

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Fitness Kick Start: Full Body Combos.

Some days I just want to get in and out of the gym with an effective and efficient workout. I get bored very easily, but as long as I keep moving, this workouts kicks my booty. I do 2-3 sets of each combo before proceeding on to the next one. I never stop moving, except for about 30 seconds in between each combo set to grab some water. And of course, I lift as heavy as possible while keeping my form great throughout the constant super-sets. Full Body Combo Combo 1 – 12 reps Walking lunges Overhead shoulder press Pushups REPEAT Combo 2 – 12 reps Stability ball squat Seated row Side raises REPEAT Combo 3 – 12 reps Stiff-legged deadlifts Chest press Triceps dip REPEAT

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Fitness Kick Start: Protein Power.

It’s no secret that Mr. How Sweet loves his protein and can consume an entire cow in one sitting. And honestly, I am not sure if that is an exaggeration or not. But what about little ole’ me? While I love a delicious filet, I don’t want meat 5 times a day like my husband. Sometimes, I just don’t want it at all.  And somewhere, far away on the other side of a computer screen, Mr. How Sweet’s heart just broke into a million pieces. I enjoy eating protein with each meal. Sure, sometimes I want to eat a bucket of cereal and 16 Snickers bars, but I regret it 15 minutes later when I am hungry again. Protein gives me the staying power I need – many times it keeps me from gnawing my arm off. I don’t always have time to make some form of meat or seafood, so many weekends I will prep some chicken, shrimp, or fish ahead of time to make up some of my meals. We all know the basics – chicken, tuna, jerky, cottage cheese. . .boring, boring, and boring. How can you spice it up a bit? Here are some of my [...]

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Fitness Kick Start: Strong Shoulders.

Shoulders are one of my favorite muscles to train. Results can be seen quickly, and I love the shape they have in tank tops. Did you know that if you shape your shoulders with a bit of muscle definition, they can make your waist appear smaller? Yep. So get on that while I finish eating my 16th Memorial Day brownie. I love adding in a bit of plyometric or functional work in my shoulder workouts. It keeps my heart rate up and makes the burn that much sweeter. Strong Shoulders 15 Pushups 12 overhead shoulder presses 30 seconds mountain climbers 5 staggered pushups (each side) 12 side lateral raises 10 burpees 12 rear delt flys 8 plyo pushups REPEAT 2 times

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Fitness Kick Start: Functional Fun.

It’s no secret that I adore functional workouts. In my opinion, there is no workout tougher than throwing your own weight around. Even though I am usually on the verge of vomiting post-functional workout, nothing makes me feel better or more in-shape. Functional workouts make everyday activities easier and can help to prevent sport-sustained injuries. Many functional workouts can be customized for specific sports. I enjoy making up my own combos to keep things exciting. I must be delusional. Functional Fun 5 minute jog 30 seconds high knees 30 seconds jumping jacks w/ kicks 20 walking lunges w/ medicine ball twist 10 burpees 15 overhead presses w/ band 20 squats 10 push-ups 30 seconds mountain climbers 5 tuck jumps 30 seconds russian twists w/ medicine ball 60 second plank hold REPEAT

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Fitness Kick Start: Arc Trainer HIIT.

See this thing? I really hate it. But, I kind of love it. I’m pretty sure I hate it, though. So, the question is – can you do HIIT? No, not intervals – not even 1-minute intervals. True HIIT involves much shorter bursts of exercise. Quick, dirty, and intense. Anyone can do intense 1-minute intervals. But you can do true HIIT? Arc Trainer HIIT 5 minute warm-up for the next 15-20 minutes: 20 seconds ON: incline @ 5, resistance @ 75, strides @ 105 40 seconds OFF: incline @ 0, resistance @ 30, strides @ 80 5 minute puke session cool-down It’s not for the faint of heart.

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