workouts

Fitness Kick Start: Arc Trainer HIIT.

May 18, 2010 · 18 comments

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.

{ 18 comments }

No More Resolutions!

December 30, 2009 · 15 comments

Welcome! :)

 
I am a firm believe in making changes, not excuses! While I may have other goals to reach in the new year, I think we should all take hold of our fitness the moment we get the chance – which is now!

We never know what the next day, month or year will bring, and I believe in  living our healthiest lives to the fullest, starting immediately. No need to wait – make a small change today!

No More Resolutions will go for 12 weeks, and gradually get a bit more difficult. I have suggestions for advanced, intermediate, and beginner exercisers, as well as once-a-week-workouts that can be done. Each workout will be performed for 3 weeks, with the repetitions changing.

With that being said, no single plan fits everybody, and I caution you to pay the most attention to how you feel.

I will never be posting a weight to lift, because that is up to YOU. I will tell you one thing – make it challenging. It should be difficult when you reach the final few repetitions.
Give it your all.

Starting the first week of January, detailed nutrition tips + goals + info will be posted for each week. Check out Estela’s blog for great reasons not to diet in the new year.

Any more questions ? Please email me at merchant.jessica@gmail.com.

 

WEEKS 1-3

You have the option of performing full body or upper/lower split workouts.

Beginner: 1-2 full body workouts or 1 each upper/lower workout; 2 30-minute cardio sessions; 1 yoga session
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 30- minute cardio sessions; 1 HIIT workout, 2 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 3 30-minute cardio sessions; 1 HIIT workout;  2-3 yoga sessions 

*again – these are suggestions – any questions, please ask! 
WEEK 1: 4 sets of 15 reps 

WEEK 2: 3 sets of 8 reps 

WEEK 3: 4 sets of 10 reps

Full Body 

Alternating front lunges 

Lat pulldown 

Stability ball squats 

Stability ball DB chest press 

Stiff legged deadlift or hamstring curl 

Seated row 

Side lateral raises

Upper Body 

Lat pulldown 

DB chest press 

Seated row 

Side lateral raise 

Pushups

Lower Body 

Alternating front lunges 

Stability ball squats 

Deadlift or hamstring curl 

Leg extension 

*intermediate/advanced exercisers can add in the following to each workout: step ups, side lunges, chest flyes, front pulldowns.

Functional Workout + Some Plyos – Perform 1x a week 

60 seconds jumping jacks 

20 burpees 

10 squat jumps 

60 second plank 

REST 2 minutes 

10 box jumps 

20 overhead throws w/ medicine ball 

10 plyo pushups 

60 seconds Russian twists w/ medicine ball 

REST 2 minutes 

60 seconds box push offs 

45 seconds mountain climbers 

20 triceps dips 

20 v-sit ups 

REPEAT 3 more times

HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’
Here are some previous HIIT workouts: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

Ultimately, HIIT can be performed on any machine, as long as you working hard.

And of course, add in any additional core work as you feel is needed, but remember – abs are made in the kitchen! :)

If you are unsure of an exercise, please ask! Most of these workouts can all be done without a gym – you need a few dumbbells and resistance bands.

 

WEEK 1 TIPS:

Eat When You’re Hungry, Stop When Satisfied. 

Make water your beverage of choice!

 

WEEK 2 TIPS:

Break Mindless Eating Routines 

Eat your fiber!


WEEK 3 TIPS: 

Meal Timing – are you letting too much time go inbetween meals? 

Portion Control

 
WEEKS 4-6
You have the option of performing full body or upper/lower split workouts.

Beginner: 2-3 full body workouts or 1 each upper/lower workout; 3 30-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 45- minute cardio sessions; 1 HIIT workout, 2-3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 45-minute cardio sessions; 2 HIIT workout; 3 yoga sessions 

*again – these are suggestions – any questions, please ask!

 

WEEK 4: 3 sets of 10 reps 

WEEK 5: 4 sets of 15 reps 

WEEK 6: 4 sets of 8 reps

Full Body 

Walking lunges 

Pullups/Assisted pullups 

Step Ups 

Stability ball DB chest fly 

90 second wall sit 

Stability Ball hamstring curl 

Overhead dumbbell press 

Bent over row 

Triceps dip

Upper Body 

Pullups 

DB chest fly 

1 arm-row 

Overhead shoulder press 

Biceps curl

Lower Body 

Walking lunges 

Step ups 

90 second wall sit 

Stability ball hamstring curl 

Leg extension 

*intermediate/advanced exercisers can add in the following to each workout: reverse lunges, side lunges, chest presses, front pulldowns.

Functional Workout + Some Plyos – Perform 1x a week 

30 second sprint (treadmill, outdoor, aerobic room) 

20 walking lunges 

15 burpees 

5 bear crawls forward, 5 back 

10 pushups 

12 squat jumps 

12 box jumps 

12 split jumps 

60 second mountain climbers 

5 dive bomber pushups 

5 tuck jumps 

40 jumping jacks 

30 second sprint 

REPEAT 3 more times

HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’

Here are some previous HIIT workouts: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

Ultimately, HIIT can be performed on any machine, as long as you working hard.

 

WEEK 4 TIP: 

Pay attention to your body. 

 

Week 5 TIP: 

Plan meals in advance

WEEK 6 TIP:

Don’t restrict certain foods
WEEKS 7-9

You have the option of performing full body or upper/lower split workouts.

Beginner: 3 full body workouts or 1 each upper/lower workout; 3 45-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 45 minute cardio sessions; 1 HIIT workout, 3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 45-minute cardio sessions; 2 HIIT workout; 3 yoga sessions 

*again – these are suggestions – any questions, please ask!

 

WEEK 7: 5 sets of 12 reps

WEEK 8: 3 sets of 15 reps

WEEK 9: 4 sets of 8 reps

Full Body 

Walking lunges w/ knee raise

Pullups/Assisted pullups 

Side lunge w/ overhead press using medicine ball

Seated Row

Stability Ball Squat + 15 squat pulses at end

Incline dumbbell chest press

Stiff legged deadlift

Rear delt fly

Leg extension

Seated incline bicep curls

Upper Body 

Pullups 

Seated Row

Incline dumbbell chest press

Rear delt fly

Seated incline biceps curl

Overhead triceps extension

Lower Body 

Walking lunges w/ knee raise

Side lunges w/ tap to floor

Stability ball squat + 15 pulses

Stiff legged deadlift

Leg extension 

*intermediate/advanced exercisers can add in the following to each workout: reverse lunges, foward lunges, chest flys, front pulldowns.

Functional Workout + Some Plyos – Perform 1x a week 

20 seconds jump rope

10 pushups

3 bear crawls to the right, 3 to the left

20 walking lunges

10 split jumps (jumping lunges, switch legs)

60 seconds jump rope

10 box jumps

10 long jumps

10 staggered pushups (10 each side)

5 plyo pushups

10 burpees

REPEAT 3 more times

HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’

Here are some previous HIIT workouts: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

Ultimately, HIIT can be performed on any machine, as long as you working hard.



WEEKS 10-12
You have the option of performing full body or upper/lower split workouts.


Beginner: 3 full body workouts or 1-2 each upper/lower workout; 4 30-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 4 45 minute cardio sessions; 1 HIIT workout, 3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 60-minute cardio sessions; 2 HIIT workout; 3 yoga sessions

*again – these are suggestions – any questions, please ask!



WEEK 10: 3 sets of 20 reps 

WEEK 11: 4 sets of 8 reps 

WEEK 12: 4 sets of 12 reps



Full Body

Walking lunges w/ overhead press on the lunge

Smith machine/bar pullups (underneathe the bar)

Squat w/ stability ball

Seated Row

Step ups

Incline dumbbell chest fly

Angled leg press

Side lateral raise

Seated leg curl

Triceps dips



Upper Body

Smith machine/bar pullups

Seated Row

Incline dumbbell chest fly

Side lateral raise

Triceps dip

Overhead triceps extension



Lower Body

Walking lunges

Angled leg press

Stability ball squat

Seated leg curl

*intermediate/advanced exercisers can add in the following to each workout: reverse lunges, side lunges, chest presses, front pulldowns.



Functional Workout + Some Plyos – Perform 1x a week

60 seconds jumping jacks 

20 burpees 

10 squat jumps 

60 second plank 

REST 2 minutes 

10 box jumps 

20 overhead throws w/ medicine ball 

10 plyo pushups 

60 seconds Russian twists w/ medicine ball 

REST 2 minutes 

60 seconds box push offs 

45 seconds mountain climbers 

20 triceps dips 

20 v-sit ups 

REPEAT 4 more times.


HIIT Workouts – 1x per week *examples in previous weeks
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’


Ultimately, HIIT can be performed on any machine, as long as you working hard.

{ 15 comments }

A Favorite Gift + Upper Body Functional Work

December 30, 2009 · 19 comments

 

The minute I told my friend Cindy about my blog, she decided she wanted this cake.

cake

 

She was only the 2nd or 3rd person I ever shared the blog with, and she was so supportive. I was more than happy to make her anything.

First she wanted the cake around Halloween, then Thanksgiving, then a week between Thanksgiving and Christmas, and then finally decided she wanted it for Christmas. :)

 

On Christmas Eve, Cindy and her hubby, Nick, came to pick up the cake and brought me presents!

I have been whoring them out showing them to everyone who steps foot into my house and going on and on and on about how much I love them.

 

This gorgeous mortar and pestel, which matches my kitchen perfectly!

IMG_2957

 

And this rolling pin that can go in the fridge to get cold before rolling out some dough.

IMG_2958

 

Look at how intricate and beautiful it is.

IMG_2960

 

I just love these gifts. I love Cindy and Nick too, although I think they bought me these with an ulterior motive – so I can make them more goodies. :)

 

Thanks, guys!!

 

 

25 Days of Workouts

WORKOUT #23 – UPPER BODY & some FUNCTIONAL TRAINING

I love a great strength training workout that keeps my heart rate elevated. Enjoy!

 

20 overhead dumbbell presses

10 burpees

45 seconds russian twists w/ medicine ball

20 dumbbell chest presses on stability ball

10 pushups

30 seconds mountain climbers

20 lat pulldowns

20 Rear Delt Flys

12 plyo pushups

75 second plank hold

15 triceps dips with legs elevated

REPEAT 3 more times

 

While the repetitions of 20 are a bit on the high side, make sure to use a weight that is challenging by the 17th-20th rep.

 

Check back today for a full page on the No More Resolutions Workouts! :)

{ 19 comments }

New Challenges + Bodyweight Workout

Hello friends! We are coming down to the wire with the 25 days of workouts challenge! I will admit that during this busy week, I slacked a bit on my vegetable goal. I hope that some day I will truly enjoy veggies, but for now I must smash them all into a shake in order to get them in. If any of you made a small change or set some goals, did you stick to them? I really encourage you to write down those goals! Make them real – whether they are about fitness, health, work, or life in general. Once you write down that goal, it holds you accountable – make the change, not an excuse! With the new year coming, comes the new workout challenge! I’ve teamed up with the brilliant Estela from Weekly Bite to bring you added nutrition information, tips, and goals round the clock! Combined with the No More Resolutions workout challenge, you are sure to reach your goals and maintain them in 2010. In the next 2 days, I’ll be posting the first round of workouts for No More Resolutions. You will find: Workouts for beginners, intermediate, and advanced exercisers Options for full body [...]

16 comments Get More Sweet Eats →

Food Relationships + Bootcamp.

Mornin’ friends! How are you all doing this morning? Planning goals for 2010? Don’t forget – this coming week I will be posting more on the No More Resolutions Workout Program. Be sure to check it out! Do you classify certain foods as good or bad? I can’t help but notice a lot of people talking about foods that are ‘bad.’ I think it is so important to note that food is not good or bad – it is just food. Too much of anything can be harmful to our bodies. I think the first step to developing a healthy relationship with food is to realize that there is not one right way for each person to eat. Food is food – it is not good or bad – it is how we consume it. Eating clean doesn’t mean foods need to be bland. In fact, I don’t even like the term ‘clean.’ (Probably because I don’t like to clean anything.) I find it very disturbing when someone says ‘I don’t eat that.’ If it is because the person does not like the food, there are ethical reasons behind their decision, or the food does not agree with them, that [...]

18 comments Get More Sweet Eats →

The Day After + Core Workout.

IMG_2967

When I was younger I always dreaded the day after Christmas. Even though I had many new toys to play with, the excitement was over and I had to wait an entire year before it came again. Over the years that disappointment has turned into thankfulness for having such a wonderful family and friends, and being able to participate in such wonderful times on Christmas Eve and Christmas Day. I hope your past few days have been just as wonderful! Remember all of those cookies I baked? On Christmas Eve, I discovered that my husband has a secret gift at putting together cookie trays. He made the ultimate trays – everyone has been loving them! The picture doesn’t do it justice, but the cookies are literally piled up almost a foot high. Each layer is a surprise with more cookies underneath. Delicious. Now, I’m about to go eat some bacon and cheddar mac and cheese for breakfast since I don’t think I sufficiently stuffed myself over the last 2 days. I have visions of workouts dancing in my head. 25 Days of Workouts WORKOUT #21 – Core Im sure most of you feel like a good ab workout is needed [...]

11 comments Get More Sweet Eats →

Christmas Eve!

IMG_2953

Ever since I was young, this has definitely been one of my favorite days of the year. I think I believed in Santa until I was 12 or 13 – how outrageous is that? In fact, my parents have never said that there isn’t a Santa, and my dad still insists that he is real. Last night I continued my elf duties and made more cookies with my brother. We made more peanut butter blossoms, since someone ate the entire first double batch, tons of sugar cookies, and red velvet truffles. After a massive house clean and a few errands, I still did not have one present wrapped. At 1pm, my presents still looked like this: I’ve made some headway, but have to get my bum in gear since our festivities start around 4. Oh – and I also still need to make mac and cheese and stuffed artichokes! Eek! 25 Days of Workouts WORKOUT #20 – QUICKIE Feel stuffed to the gills but have no time to get in a workout these next 2 days? Perform the following and I assure you that you’ll feel better! 20 pushups 20 lunges 20 squats 20 pushups 60 second plank hold REPEAT. [...]

11 comments Get More Sweet Eats →

Pushups.

I can’t believe how many of you have been keeping up with your pushups! That is fabulous. I truly think doing some everyday is one of the secrets to strength and confidence.   If you can’t even do one pushup, that is ok! In fact – it’s great. You have a goal to start working on today. Start practicing. Not sure how? Try this: 1. Begin in a pushup/plank position. Make sure you are holding in your abs, your back is not arching, and your bum is not up in the air. 2. Lower yourself to the ground. THAT’S IT. Practice that a few times a day, for a few days, until you feel comfortable and strong enough to push yourself up. No matter what, NEVER sacrifice your form. I’d rather you not do pushups at all, than do them improperly. So what’s next? You can do one pushup, but only one. Where do you go from there?   Start now: 1. Perform that one pushup, every day, 5 times a day. You can rest in between. You can perform one pushup, and drop to your knees and perform as many as you can do, again in perfect form. As [...]

11 comments Get More Sweet Eats →

Sexy Shoulders!

Good evening. I shopped til I dropped tonight! I am now happily watching Home Alone. I <3 Christmas movies. Don’t forget! The first week of of January will be the workout challenge! I’ll be posting a strength training plan for beginners, intermediate, and advanced for 12 whole weeks. Set some goals to get strong, look hot, and be super confident! 25 Days of Workouts WORKOUT #18 – SHOULDERS There is nothing sexier than some shapely shoulders on a woman. Did you know that developing your shoulder muscles will actually make you waist appear smaller? If that isn’t enough to get your moving, imagine how strong you will be. 25 Pushups 4 sets of 10: Staggered arm pushups (10 each side) Overhead dumbbell press Upright dumbbell row Side lateral raises Front raises 45 seconds mountain climbers 10 burpees 25 pushups Have any of your increased your pushup numbers, or began doing them each day? I promise they will make you feel fabulous! Til’ next time.

14 comments Get More Sweet Eats →

Sherlock Holmes + Medicine Ball Workout.

martini

Our weeknight date was perfect. Of course, it is now past 11pm and I’m still awake. We are big kids this week, staying up late on school work nights being so excited for Christmas. Sherlock Holmes was such a great movie! It was funny and the characters were pretty great. I am not the best judge, as I usually enjoy most movies…like, every single one I see. There was a fight scene at the end that was very high up, and you literally felt like you were right there. My belly was doing somersaults because I am super scared of heights. It was a really fun movie and I am so glad we went to see it. We decided on PF Chang’s before the movie. I had the most amazing martini – a jade martini. Gorgeous color, huh? It was Malibu + Midori with a little scoop of honeydew. It was fabulous. We had not been at PF Chang’s for a loooong time – basically because we are 85 years old, don’t like to leave the house and would rather eat my cooking. Hey – I’m just sayin’! They have a ‘meals for 2′ special that was very extensive. Soup, [...]

21 comments Get More Sweet Eats →

← Previous Entries