Running Back Workout

Pictures By: Bailey Winters

Happy Wednesday everyone! We have made it mid-week! I for one am super excited, I always feel a sense of accomplishment when I have made it through Monday and Tuesday.

Anyway, Monday I mentioned that this week I was going to do a couple of Super Bowl themed posts. I mean, in America, so many people consider it a holiday! I know the men in my family do. My dad, brother, uncle and my cousins husbands look forward to it every year! I honestly just go for the food and commercials. (Food post coming later this week!) My favorite commercial last year was when "The 80's" came and redid Radio Shack. I honestly don't know what I thought it was so funny but I was laughing so hard I started crying. Annnnd I would be lying if I said I didn't enjoy the David Beckham commercial.

Moving on, today I am giving you a workout called the "Running Back" workout. It's a treadmill workout that mixes running and incline intervals. So you run and work your backside. See what I did there? Oh man, my cheesiness amazes even me. I got the workout from Popsugar Fitness (I did a post on how much I love this website here). But I changed it up a bit. I did it yesterday and today my leg muscles are really singing. Give it a try and tell me if you like it! (Or hate it depended on how much you love/hate running!)

Running Back Workout

0:00- 5:00, Pace 4.0 mph, 1 incline

5:00-8:00, Pace 4.0 mph, 15 incline

8:00-10:00, Pace 7.0 mph, 15 incline

Switch off from the 3 and 2 minute time increments until you reach 40 minutes.

To finish off....

40:00-42:00 4 mph, 1 incline

42:00-45:00 5.5 mph

45:00-48:00 6.0 mph

48:00-50:00 7.0 mph

50:00-52:00 4.0 mph

If you are confused at all let me know and I will try to help you out!

P.S I am well aware my football pics are super cheesy, but it goes with the post right?!

Healthy Holidays

Photography: Saans Photography

Graphics: Saans Photography

Hair and Makeup: Kali Chris Hair and Makeup

I know what you are thinking... "Um, hello Elora the holidays are almost over and you are doing a healthy holiday post now?" Well better late than never! Also, I find that the actually week of Christmas leading into New Year's is when I have the hardest time being healthy. AND I want you all to know I am not a personal trainer or dietician- these are just some tips that I find work for me. OH and also, I do NOT usually look like that when I work out. I did a beauty post later that day, so I look real bedazzled! If you actually saw me at the gym you might run away... Ok, on with the tips!

1. Drink Plenty of Water
I know you have heard this tip before but I think it really helps! A couple months ago I was rummaging through the kitchen moaning "I'm sooooo hungry!" (You know, like 5 year olds do.) and my mom was like, "Are you sure you aren't thirsty?" How could I be thirsty when I was so hungry? Anyway, I decided to drink some water and it really helped, I actually was thirsty! Since then I try to drink as much water as I can. I find that it keeps me full and it helps with my skin! Win, win!

2. Don't Deprive Yourself, It's Christmas!
I find that if I tell myself, "Elora you can't have sugar for a month," all I want is sugar. I have also discovered that if I do go a month without sugar (That has actually never happened, 3 weeks at most) when I get back on it I go CRAZY and eat loads of treats annnnnd then end up gaining weight. So the best thing for me is to allow myself treats every once in awhile. Kelly Ripa does it and girl looks good! I just find, that this time of year I think it's better to count your calories and allow yourself a cookie than to go to a party and be like "Oh I can't eat anything here... ba humbug!"

3. Don't Beat Yourself Up
If you are reading this I am pretty sure you are human, and it's only human to eat a lot around Christmas time. And if you have a really unhealthy day, it's ok! It isn't the end of the world! Make the next day a little healthier, it's not worth beating yourself up over a few calories.

4. Eat Yo Greens
Ah, veggies. Everyone tells you to eat them- and let's be honest a bowl of broccoli is not as good as a sugar cookie- but veggies help fill you up, and if you eat them you don't feel as guilty having a piece of chocolate or something!

I am a list maker, so what I try to do at the beginning of the day I write "Veggies" five times and every time I have one I cross it off the list. I feel like I accomplished something and it helps me to stay healthy!

5. Find Time to Sweat 
I find that exercise is just as important for my emotional health as it is my physical health. When I do at least 30 min of cardio a day I am less stressed and anxious, which are both feelings people are hit with this time of year. And, obviously, it helps keep weight off. That is... unless you eat 5 pieces of fudge when you are done.

Those are my tips! Have a Merry Christmas and a Happy New Year!

 

Contributor Post: How Group Fitness Changed My Life

Hi guys and happy Tuesday! Mal is here with a post on how group fitness changed her life. It is a good read and she makes some great points. Enjoy!

Group Fitness Changed My Life

When I graduated high school I decided I wanted to try out to be a member of the Utah Jazz Dancers.  I was a pretty good dancer so I thought I had a good chance of making the team.  Well, tryouts came along and guess what? I didn’t make it.  It was really devastating for me.  I had really gotten my hopes up and not making it felt like I ran into a brick wall. 

When I didn’t make it I kept asking myself… why?  And then I realized something… I had never really step foot inside a gym.  Yeah I was a good dancer but was my body in top physical shape?  Nope. 

It was right then and there that I decided to make a change.  If I wanted to try out again next year, I was going to come back at my best.  I got a pass at my local Gold’s Gym.  My first day there was…interesting.  I walked around the gym a little bit.  Watched people use these weird machines (there was no way I was going to try one out and look like a fool).  By the time I actually decided to just go on the treadmill, it was already time for me to leave.

 As I was leaving I saw a bunch of people standing by this glass door leading into a large studio.  It definitely intrigued me.  They weren’t dancing in there I assumed...so I asked a guy at the front desk what was going on.  He informed me there are group fitness classes that happen every morning/night. 

The next day I came back to the gym—this time to actually work out instead of just walking around aimlessly.  I was going to take a group fitness class.  It was a little intimidating walking in to the studio.  Everyone looked like they had been coming for a while and knew exactly what they were doing.  Luckily, someone noticed that I looked a little lost and help me set up my station.  I had a bench, a mat, a barbell, and a bunch of different weight plates. I was definitely nervous.

And then the music started.

Everyone picked up their barbells and started moving in unison to the beat of the music while following the instructor.  It was beautiful.  It was a choreographed work out.  And I loved it.

When the class was over I felt sweaty, tired, fatigued, and motivated.  Something lit up inside me that is only burning stronger now.  The energy in the class and the motivation of everyone around me just completely changed my mind about what working out was.  It was fun!

I went to classes every day for about two months and then I got a call.  A call that would change my life.  It was Jan Whittaker, coach of the Utah Jazz Dancers.  She told me that she had a couple girls who were no longer dancing with the team and she asked if I would be willing to fill the spot. 

My heart dropped.

I was seriously so excited that I didn’t even know what to say.  But of course I said YES!  And the awesome thing was, I was ready.  I had been working my butt off in my group fitness classes and I not only could dance the part, but I now looked the part. 

My first practice with the Jazz Dancers I met a man named Neil Anderson.  He was our trainer.  The workouts he did with us were kind of like my group fitness classes but a little shorter and more intense.  I LOVED it.  He told us he owned a gym and we were welcome to come take classes.  I definitely took advantage of that offer.

My first day at FitZone (now GPP Fitness) was amazing.  Everyone in the class was doing the same workout and all working towards the same goal.  The motivation and drive was incredible.  Everyone cheered each other on and everyone was on the same team.  Why wouldn’t you want to be a part of that?  I was instantly addicted. 

Long story short, group fitness changed my life.  It started off with Les Mills classes at Gold’s Gym and quickly incorporated Neil Anderson’s GPP Fitness.  There is something magic about working out with a group instead of just working out on your own.  There is extra push, extra motivation, extra intensity, and a sense of community.  It will keep you coming back, wanting more, instills a love of fitness, and changes your mind and body for the better. 

Now that I live in Ohio, I miss GPP Fitness A TON.  However, I still do the workouts on my own and post my results on the GPP website (gppfitness.com) to stay a part of the community. 

This weekend I participated in a Les Mills Body Pump instructor certification boot camp.  It was awesome.  I learned so much, gained a ton of new insight, and was definitely pushed.  Body Pump was actually that first class that I took at Gold’s Gym.  I am so excited to bring that energy and excitement to the people of Ohio.

This week instead of giving you a workout, I’m giving you a challenge.  Go find a group fitness class and GET IN IT.  I promise you, you will never regret it.  If you are in Utah, check out GPP Fitness.  It will change your life.  

Contributor Post: For The Love of Protein

You guys, we have all made it mid-week! I just want to thank all of you for being so sweet about Monday's Post . I received some sweet comments and messages and I appreciate it so very much. Moving on to today's post, my Fitness Contributor Mal is back again! Yay! So, today she has an awesome recipe AND a great workout, here she is!

For the Love of Protein

How’s it going everyone?  I would have to say it is going pretty well here in Ohio.  My husband and I have finally settled in and things are starting to feel a little more normal.  My husband has been in school for almost a month now and I finally start working this week! YAY!!! It has been nice to have some time off… but when you are used to being busy all day every day, having nothing to do gets old really fast.  I am currently teaching dance at a couple studios and am finishing up my training to be a Fitness Coach at Gold’s Gym.  I’m also getting my Body Pump certification in a couple weeks!  I’m super excited. 

Anyway, lets get to the point.  All this moving and trying to get settled in has left me feeling kind of out of whack.  I still worked out every day, but I kind of got in a few bad habits with my diet… I kind of like ice cream way too much… So this past week I really kicked it up a notch and cleaned up my diet. 

For breakfast I try and get a good amount of protein so I can stay full longer.  A couple years ago I used to have a protein shake/drink every morning for breakfast.  It kept me full and I happened to be my leanest when I was doing it.  Then I started getting sick of my protein powder… I tried other ones but none of them seemed to work for me.  Too grainy, too think, too chalky, etc… Gradually I just gave up on protein and started going back to having cereal for breakfast.  Now there are some decent cereals out there, but for the most part, cereals are full of empty carbs.  As much as I LOVE cereal, I know it’s not the best thing for me and I never really feel that great after eating it. 

I had heard a lot of good things about Cellucor’s Cinnamon Swirl protein powder and it has always intrigued me.  Well, I was at Costco last week and guess what was there?  Yep, that brand and flavor.  I decided to give it a go…. You guys… It is so good.  I am a big cinnamon fan in the first place, so this just hit the spot.  You NEED this protein powder.  Here is the breakfast I have been having this past week.

I call it, Cookie Dough Oats.

All you need is:

A little less than ½ cup of milk (skim, almond, whatever)

1 scoop of Cellucor Cinnamon Swirl Protein

½ cup of oats

1 tablespoon of peanut butter (I use Jiff naturals.  Yes, I know it isn’t the “best” peanut butter but it tastes FREAKIN good so I don’t care.)

Warm up your milk in the microwave.  1-2 mins.  Watch it so it doesn’t bubble up and explode. (Yeah I did that…)

Stir in a scoop of protein

Pour the milk/protein mixture into your bowl of oats and stir it all up. (I like the raw texture of the oats…that’s why I don’t put them in the microwave.)

Warm up the PB in the microwave for about 30 seconds

Pour melted PB in the bowl of oats

Mix it all in.

HEAVEN in your mouth.  Seriously.  It tastes like something you shouldn’t be having for breakfast.  But you can.  Look how awesome these nutrition facts are:

On a side note, I was feeling like I needed a little booty work this week so I made up this work out.  Give it a try… It made my glutes SORE!

BUNS OF STEELE

4 rounds:

20 walking lunges with 60# barbell

20 jump squats

4 rounds:

15 weighted hip thrusts 25# Kettle bell (Lay your upper back on a bench and sit the kettlebell on your lower abs.  Lower your butt down to the floor and press it up as high as you can go and SQUEEZE!)

15 weighted step ups 25# Kettle bell, Right and Left (Put left foot on the platform, holding the kettle bell in your right hand.  Straighten your left leg as your right foot comes up to meet your left, and go back down.  Do all 15 reps on one leg before moving on to the other. Don’t forget to squeeze that butt!)

4 rounds: 

10 straight leg dead lifts with kettle bell

20 straight leg kick backs Right and Left (Get on your hands and knees on top of a bench or platform.  Straighten your right leg and touch your toe to the floor.  Lift it up and squeeze your butt.  20 of those, then repeat on other leg.)

Don’t forget your protein when you finish! :)

Fitness Contributor: Keeping Postive and a Workout

Happy Monday everyone! Mal is here to help you start your week off right with some fitness tips and tricks! Here she is!

This past week was one of the hardest mentally of my life!  I was flown back to Utah to do choreography for the studio I used to teach at.  I also got to choreograph for the Utah Jazz Dancers.  Doesn’t seem to bad, eh?  Well… try choreographing 12 dances (all looking very different) in one week.  I have done lots of choreography in the past, but nothing to the extent and time period of this.  As I sat down in my seat on my flight to Utah, my anxiety crept in.  I felt inadequate and overwhelmed.  I really didn’t know how I was going to get through the week.  Right then and there I realized I had a choice.  I could go through the week being stressed and let my anxiety get the best of me, or suck it up, stay positive and keep a clear mind.   I said a little prayer in my head and decided no matter what happens during the week, I would keep an optimistic outlook. 

Well, I’m back in Ohio, and I did it.  And I am really proud of myself.  How did I do it?  I kept a positive mentality the whole time.   Did everything go perfectly as planned? No.  But did I learn to overcome little setbacks and keep pushing on?  Yes.  There were times during the week where I totally could have broken down and given up.  It was really hard.  But every time those negative thoughts entered, I knocked them out with positivity and kept going. 

You are probably thinking to yourself what the heck this has to do with anything fitness…. Well guess what?  It has everything to do with fitness.  Your mind is a very powerful tool.  The way you think about yourself, your health goals, and your fitness journey is what is going to make or break your success.  We all have setbacks.  We all have struggles and trials.  We all have those days where we would rather sit on our butts, watch Bachelor, eat a gallon of ice cream, and feel bad about ourselves. (I didn’t do that yesterday…)  It is what we do and how we react to those trials and setbacks that will determine our success.  If you honestly wake up every day and tell yourself, “Today is going to be a good day.  I can do this.  I will stay positive,” I promise you, you can achieve anything. 

My goal for everyone this week is to do just that—keep positive!  You will be surprised how keeping a positive attitude and outlook can change your day.  You will be able to accomplish your goals (fitness related or really anything else) if you set your attitude meter on positive. 

And just for fun, here is another workout I came up with for you all to try!

For time complete:

3 rounds:

20 goblet squats with a 20lb kettle bell or dumbbell

20 right leg step ups holding a 20lb kettle bell or dumbbell in your left hand (right leg steps up first and down first to a 12-18 inch platform)

20 left leg step ups holding a 20lb weight in your right hand

400 meter run

3 rounds:

20 kettle bell high sumos (18-30lb)

20 OH press (10-15lb dumbbells)

300 rope jumps (Jump rope)

3 rounds:

1 min plank hold

20 v-ups

20 tick tocks right and left with 25lb kettle bell

400 meter row

A Fitness App You'll Love

Hey you guys! So, this is a pretty late post. I am sorry about that... I am trying to change some things around here. I am going to start doing more videos... so be prepared for that. And if you have opinions on that let me know!

ANYWAY, today I am going to talk to you about an app I love. I try to workout 5-6 times a week, mostly because I realllly like to eat. (And yes I know that no workout can reset bad eating... but bread and cheese is so good ya know?! Oh and chocolate... that's good too. So is ice cream...) But working out that often can get sooooo boring! BUT I discovered a new app that is helping to change that! It is called the "Popsugar Fitness App." Popsugar is an online magazine that talks about fashion, fitness, celebs etc; and I think they do a great job with the fitness portion. The fitness app has workouts for everyone- beginners, runners, yoginis and beyond. Whatever I am feeling it has. Cardio workouts, toning workouts- ah I just love it! It keeps me entertained and challenges me! You guys have to check it out! It works on both the Android and the iPhone- just go to the app store and search "POPSUGAR Active."

Fitness Contributor: 6 Ways To Get Fit Without a Gym Pass

Hello everyone! I am back from vacation, it is a sad fact but all vacations must come to an end. Anyway, Mal is back with a fitness post for you guys AND you're going to love it. It is all about how you can get fit without setting foot into a gym- which I love. So if you are in a mid-week slump I hope this post can help ya out!

6 Tips to Get Fit Without a Gym Pass

My sister-in-law recently came to me and asked if my husband and I could help her with her weight loss journey.  I was absolutely thrilled to help!  One of the things in life that gives me the most joy is sharing my knowledge and passion of health and fitness.  There was one catch, however.  She was not going to invest in a gym pass.  At first, I was super skeptical.  I thought there was no way she was going to reach her goals without going to the gym.  But as the days passed, my thought process totally changed.  She can absolutely reach her goals without going to the gym.  For my post today I made a list of 6 great ways to get fit without a gym pass!

1)   Use your own body weight.

There are so many exercises and workouts you can do in the comfort of your

own home by just using your good ol’ body.   Squats.  Push-ups.  Sit-ups.  Burpees.  Lunges.  Side ups.  Squat jumps.  Lunge switches.  Back extensions.  Crunches.  V-ups.  I could probably go on forever and there are ENDLESS workout possibilities using these movements.

2)   Invest in some equipment.

While using your body weight is awesome, investing in some small pieces of equipment wouldn’t hurt.  First off, I would buy a set of hand weights- 15 pounds for women, 20 for men.  With hand weights you can add weight to any of the movements listed above, plus add some shaping movements like overhead press, bench press, rows, etc.  I would also invest in a resistance band.  Once again, a resistance band can be added to really any movement for increased difficulty.  Another great piece of equipment to get would be a kettle bell.  Some of my favorite workouts use kettle bells and because of the positioning of the weight, they give you a little different feel than just dumbbells.  Other ideas for equipment you could buy would be a jump rope, stability ball, medicine ball, ab mat, or body bar.  Now you don’t have to buy all of this equipment to be sufficient.  I’m just giving some ideas.  Pick and choose your favorites!

3)   Go outside.

The world is a beautiful place.  Don’t take it for granted!  Go for a hike.  Go for a jog.  Go for a swim.  Go for a bike ride.  Go skiing or snowboarding.  Go rock climbing.  There is sooo much fitness to be explored by just walking out your front door. 

4)   Find a hill.

Have you ever done a hill sprint?  They suck.  Have you ever bear crawled down a hill?  Those suck even more.  Using a hill for your workout can be awesome for your cardio and stamina.  It will get your heart rate pumping from the first climb.  Try doing different things up and down the hill.  Sprints forwards and backwards, side shuffles, skips, lunges, and the worst of them all….bear crawls (don’t forget forward and back).

5)   Utilize a local park.

If you have kids, this is an awesome one.  (Still awesome if you don’t have kids J).  A park really is an ideal place for a workout.  There are pull up bars, big steps, monkey bars, benches… once again the possibilities really are endless with this one.  You can even get the kids involved!  

6)   Go to a high school track.

This is one of my favorites.  I love being able to do sprints on the track as well as take advantage of all those lovely stairs in the stadium.  Mixing the two together will surely give you an intense workout.  You don’t have to be boring and just run around the track and run up the stairs either.  Mix it up.  Lunge or skip some of the track.  Jump up the stairs.  Hop up on one foot.  Try to skip some stairs.  The more you can change it up, the more fun it can be.

Well there you have it!  6 ways you can reach your fitness goals by not going to a gym.  Don’t get me wrong, I do have a gym pass and I love utilizing all of the benefits of holding a membership.  However, if getting a gym pass doesn’t fit your budget at the moment or you aren’t able to get to one for any reason, don’t let that be your excuse to stop you from your fitness goals.  If you would like to follow my sister-in-law in her weight loss journey, visit thelast100pounds.blogspot.com.

A Meal and a Workout

Happy Monday everyone! As usual my fabulous Fitness Contributor is here with another post for you guys! I have to say I love starting my week off right and Miss. Mal always has great ideas. Here she is!

It’s been a great week here in Ohio!  My husband hasn’t started school yet and I am not working yet, so we just get to relax and hang out together.  We’ve been able to get some great workouts in and cook up some healthy meals.  Today I’m going to share some of my favorites!

I have been LOVING the GPP workouts lately (gppfitness.com).  Every day they seem to be just what I need.  Here was my favorite from last week:

Shoulder Shocker

5 rounds of:

15 overhead barbell press (45 lb for females, 65 lb for males)

15 side lateral raises (10s for females, 15s for males)

15 kettlebell high sumos (25 lb for females, 35 lb for males)

300 rope jumps

This one may look easy, but it creeps up on you fast!  Those rope jumps will BURN those shoulders right out.  When I finished this workout, my shoulders were HUGE. Ha.  After I did this workout I did some tabata sprints on the treadmill (20 seconds of work and 10 seconds of rest, 8 times).  I love doing tabata sprints.  They are a great way to get your body warm, or finish off a workout if you still have a little more in ya!  I try and increase my speed with increment.  Here’s what I did:

20 seconds- 10.0

10 seconds rest

20 seconds- 10.5

10 seconds rest

20 seconds- 10.8

10 seconds rest

20 seconds- 11.0

10 seconds rest

20 seconds- 11.2

10 seconds rest

20 seconds- 11.5

10 seconds rest

20 seconds- 11.5

10 seconds rest

20 seconds- 11.5

After all those sprints, I walked for 2 minutes at a 3.0, then did the whole thing again!  Except this time I started at a 10.5 and built my speed from there!  Give it a try!

On Sunday my husband and I made one of my family favorite meals, Curry Chicken Bowls.  It is sooo easy and very yummy. 

Start off by marinating some chicken breasts.  I don’t really use measurements with marinades but here is the jist:

About a ½ cup of canola oil

About a ¼ cup of light coconut milk

2 TBS curry powder

1 TBS paprika

1 TBS Garlic Salt

1 TBS Onion Powder

I mix that all together and put it in with 4 chicken breasts.  Keep it in the fridge for at least 30-45 mins, but the longer the better.  Over night is the best!

Next, prepare some brown rice.  When the chicken is done, grill it up and cut it into strips or pieces. 

Now cut up your toppings!  I usually like to use apples, bananas, grapes, pineapple, mango, coconut, craisins or raisins, slivered almonds, and cauliflower.  I don’t always use all of those.  I will pick and choose a few that sound good that day.  I’m sure that there are lots of other toppings you could try as well!

After all of your toppings are ready, take some plain yogurt and mix in some curry powder to your liking.  You might even like to mix a little coconut milk in there as well!

And there you have it.  Rice, curry chicken, and toppings covered in a curry yogurt.  Easy, healthy, and delicious!  

Contributor Post: I like big butts and I cannot lie.

Hello all! Sorry the my Fitness Contributors post is being posted on Tuesday. A weird work schedule led to Monday getting away from me! Anyways, here is Mal with a post. You are gonna l-o-v-e it! It's all about making that bootay look goooood!

Mal and her hubby take bum workouts very seriously. You can tell by the sweat. Haha. 

One of the things I like to workout most when I’m at the gym is my butt.  I’ve always been impressed when I see girls or guys with nice glutes.  Those things don’t get like that on their own.  (I probably sound like a perv/creeper right now, but I promise I’m not).   It takes a lot of work to build and maintain a nice booty.  Sorry people but running on the treadmill every day is not going to build you a nice butt.  In fact, it’s probably going to get kind of loose and flat if that’s all you’re doing.  Here is one of my favorite glute workouts that will ensure you don’t get stuck with that flabby bum. ☺

Buns of Steel

Warm Up:
5 min on stair master (I go at an 8 to warm up usually)
5 min easy jog on the treadmill (about 6.0 speed)

Work Out: 
(Try and go a little heavier with each set)
3 sets of 15 goblet squats
3 sets of 12 deadlifts
3 sets of 12 wide stance squats with dumbbell 
3 sets of 20 barbell lunges
3 sets of 15 kettlebell blast off swings
3 sets of 15 stability ball hamstring curls
2 supersets of 1 min wall sit and 50 box switches

If you are completely confused with some of the lingo here are some definitions and explanations:

-When I say “sets” I am implying straight sets.  That means you stick with that movement until you are finished with it.  For example, you do 15 squats, rest a couple minutes, another 15 squats, rest, finish with 15 squats and move on to the next exercise.
-A super set is going back and forth between two movements.
-Goblet squat: Using both hands like a bowl (fingers up), grab an end of the dumbbell and hold it right in front of your chest.  Keep the dumbbell at your chest as you squat below parallel and come back up. Make sure your chest is up and back is flat.  If you don’t, you’re in for an injury.
-Deadlift: Come up to the bar with your feet hip width apart.  As you bend your knees to pick up the bar, keep your head up and make sure your back is super flat (think about sticking your butt out).  I like to keep one palm forward and one palm back.  Grab the bar and pull it upwards so you are standing straight up.  Keep the bar as close to your shins as possible and don’t forget about keeping your back super flat.  Instead of thinking of your back doing all the work, think of pushing your feet into the ground and using your butt to straighten your body out.  As you come back down, keep the bar to your shins and keep your back FLAT (I can’t say it enough)!
-Wide stance squats with dumbbell: This is a great one for your inner thighs as well as your butt.  Your toes should be turned out and your legs should be wider than they are in a normal squat.  Grab a dumbbell by the end (fingers down this time) and simply bend your knees and tap the dumbbell to the ground and come back up.
-Barbell lunges: Take a barbell and rest it on the meaty part your traps.  Make sure you don’t put the bar on your neck.  That can cause back/neck problems.  Take a big step forward with one foot, tapping your back knee to the ground.  Repeat on the other leg.
-Kettlebell blast off swings:  Rest the kettlebell down between your legs, then swing it up to eye level, and control it on the way back down.  Once again, make sure you are keeping your back nice and flat.
-Stability ball hamstring curls:  Lay flat on your back with your feet up on a stability ball.  Lift your hips and pull your heels in to your butt rolling the ball closer to you. Keep your hips up as you roll the ball back up and repeat.
-Wall sit: Find a wall, put your back flat against it, and bend your knees so your thighs are parallel to the floor.
-Box switches: Find a platform about 12-18 inches off the ground.  Stand on the platform and tap one foot down to the ground and back up.  Repeat with the other foot.

Your bums will love you for this workout, I promise.

Contributor Post: No Excuses!

Happy Monday everyone! I hope your weekend was wonderful and full of summer fun! On Saturday my mom, cousin and her hubby and  I went to my favorite Mexican restaurant in Utah and I was super excited about it- probably more than I should have been. After we got back we watched A Walk To Remember- let me tell ya, that movie is a 90's classic. I can't believe I don't watch it frequently.

ANYWAY, my wonderful Fitness Contributor is here again! She has been making her move to Ohio, so I am super happy that she has taken the time to right this post for you guys! Here she is!

Hi guys! I am about to embark on day two of my move to Ohio. Yesterday we drove all day and stopped in this little town called North Platte, Ohio. Not going to lie, this drive is not the greatest of drives... Good thing I found some old burnt CDs of mine from high school to listen to to pass the time.
 
Anyway... I am supposed to be posting about fitness so let's get to it. We are trying to be frugal on this move so we are staying at the cheapest hotels we can find. Cheap hotels=CRAP fitness facility. When I went down to the exercise room this morning I was sooooo close to turning around and going back to bed. There was literally a broken treadmill, an ancient stationary bike, and an ellipitical. There wasn't even any room on the tile floor to do anything else... So, I sucked it up and climbed on the elliptical. I NEVER do elliptical and it actually kicked my butt!
 
Moral of the story: there are always going to be excuses to not work out-"I'm tired." "I don't have time." "I don't have the equipment or facilities." Hate to break it to you but guess what? Those excuses are never going to get you anywhere near your goals. Suck it up. Get it done. You will be glad you did when you finish. :)
 
Here is the workout I was going to do this morning if anyone wants to give it a try!
As fast as possible, complete five rounds of the following:
25 squats
20 sit-ups
15 push-ups
400 meter run (or .25 on the treadmill)

Contributor Post: Road Trips and Snacks

Happy Monday everyone! Can you believe we are already this far into July? It's amazing how fast the summer goes! Anyway, Mal is here to today for a post that is perfect for this time of year. Many of you will take road trips this summer and she is here to talk about snackin' on those trips!

Road Trips and Snacks

 

View from Fort Steele, British Columbia, Canada

I am finally back home from my trip to beautiful Canada! Sunday was a long day for me because my husband and I had to drive 14 hours straight to get home. The good thing was I had a looong time to do nothing but think about what I wanted to write in my post for this week.
 

Since I have been taking a lot of road trips lately and am about to take the longest road trip of my life in a week and a half (I'm moving to Ohio...eeek!), there has been one subject that has been on my mind a lot: road trip snacking. Growing up my family went on lots of road trips and I have to admit my favorite part was digging into the HUGE bag of snacks my mom would bring...Licorice. Popcorn. Muddy Buddies. Sun Chips. Cinnamon bears. Cookies. Hot Tamales. Smarties. You name it, my mom had it. Now don't get me wrong, I believe all these things are fine in moderation. (Key word MODERATION). But please tell me...who honestly snacks in moderation during road trips?? Definitely not me. If I have a bag of candy in front of me and I have nothing but prairies to look at for the next four hours, that whole bag of candy is going straight to my belly. Totally unintentional of course, but sometimes the bag-to-mouth hand motion goes into autopilot and you've done the damage before you even realize it. You've eaten your days worth of calories and all you've been doing is sitting on your butt...

Now here is the part where I give you a tip that you might not like... Don't bring snacks in the car for your road trips. I promise you can do it! Here is the first key to success: have a nice, big, healthy breakfast. My husband and I like to get on the road early, so we will wake up, drive a few hours and then stop for breakfast. That should tide you over until your next pit stop. Then you can grab a quick, healthy lunch and be on your way! Or even better, pack a lunch. Anyway, hopefully you get the gist!

Now I know there are some of you out there who just ABSOLUTELY have to snack (aka my mother). My tip for you would be to only bring healthy snacks that won't do damage. For example: carrots, apple slices, celery, grapes, pre-portioned nuts, blueberries, etc...

Last but not least, here is my favorite snack recipe that I make all the time at home that you can take on your next road trip if you really need to ;)

 

PB AND HONEY BALLS

Mix together the following:
1 cup of oats
1/2 cup natural peanut butter
1/3 cup organic honey or agave
1/2 cup ground flax seed
1/2 cup dried cranberries (no sugar added is your best option)
1 tbsp chia seeds
1 tsp vanilla extract
Form into 1 to 2 inch balls and refrigerate! 

Contributor Post: Making Changes and Legs N' Abs

Hello everyone! I am back from Cali! This week on the blog is gonna be F-U-N, I have three contributor posts for you and they are all gonna be gooood. I told you all a little bit ago that I kinda struggle with getting back into the groove of my blog when I go out of town, so I decided to have some great people post for me while I get used to normal life again- ha. First up is Mal, you guys have really been liking her! Anyway, she is here with another fantastic fitness post! Enjoy!

Hey guys!  It’s me again!  I have been in Canada the past week visiting family and haven’t really had the time to sit down and write a good long post for you all, so I’m going to keep it short and sweet this week! 

I have had a ton of people come up to me lately and tell me that they have done “everything” they can but cannot get past that “plateau” stage.  I honestly don’t believe in the plateau stage.  Just like many things in life, our health and fitness does not stay stagnant.  It is constantly changing, and the direction of that, whether for the better or worse, is completely up to you.  If you are looking to lose weight or get healthier, are you really doing everything you can do?  Or are you taking short cuts?  One of my favorite articles written by my trainer, Neil Anderson, puts my thoughts into words just perfectly.  https://neil-anderson-x0zh.squarespace.com/musings/2011/11/2/be-perfect.html

Now get to work! 

And here is another one of my favorite workouts to help you on your way!

LEGS N ABS

4 rounds

20 squats

25 sit-ups

20 weighted lunges (hold a kettlebell in each hand…I use 25lb KBs)

25 tic tocks right and left (I use 25-35lb Kettlebell)

20 high sumo squats (knees and toes turned out, drop KB down to the floor and pull up to chin with high elbows)

25 v-ups

10 assisted pistols each leg

1 min plank hold 

Contributor Post: Workouts For Your Next Vacation

Hey everyone! I hope you had a wonderful weekend! Really I do, bad weekends just shouldn't happen! Anyways, as you know it's MONDAY which means my Fitness Contributor Mal is here again! I LOVE this post! She has some great advice on how to stay fit on vacations, happy reading!

Every time I get on Facebook or Instagram lately I swear I see a new batch of vacation photos from a bunch of people. Summer is definitely the time for travel, but that's not an excuse to slack off on your workouts! I know sometimes it's hard to find the time or find room in the suitcase for workout clothes, but you will be grateful you did when you get back home and realize you don't have to do much to get back on track. I know I always feel way better and actually end up enjoying my vacation more when I can get in at least a few workouts.

Most hotels have fitness centers available, which is awesome, but some don't and that is still no excuse! There are plenty of workouts you can do without any equipment at all. My favorite is a little workout called Hit the Deck. All you need is a deck of cards. (In case you were wondering I keep a deck handy in my purse at all times in case of a workout emergency...I'm weird like that). Make sure the deck is good and shuffled, and then start drawing cards! Each suit represents a different exercise movement. For hearts I do sit-ups, diamonds I do push-ups, clubs are squats, and spades are the dreaded burpees. If you draw a numbered card, you do that many reps of the exercise. If you draw a face card, you do 10 reps. Finally, if you draw an ace, that is 15 reps. If you have jokers in your deck, those can represent a quick 400-meter run or a cardio equivalent. As soon as you finish the deck your workout is complete! Unless you want to go the extra mile and go through the deck twice... :) To make the workout harder, try and do faster reps with little to no rest.

About a year ago I found another "Hit the Deck" workout, except this one is for the treadmill! I am all for anything that makes the treadmill more interesting and this will definitely keep you busy! This one is thanks to Janae at hungryrunnergirl.com. First, shuffle that deck. Next pick your base speed. This speed will need to be at an easy pace that will keep your heart rate pretty steady. Mine is a 6.0. Next, pick how long you are going to play. Yes, play. Trick your mind into thinking this is a game and you will be able to run a lot longer! I usually choose anywhere from 30 to 60 mins, but it's totally up to you. Now you just need to start running! I start by jogging at my base speed (6.0) for 5 minutes to get my legs warm. As soon as those five minutes are almost up, draw a card! Each number and face represents a different speed/incline change (see below). After you have completed your card, go back to your base speed. I usually only stay at my base speed for one minute but you can stay there for up to 5 minutes. Whatever floats your boat. Then you draw another card! Keep drawing until your time runs out!

Yes, I have brought my deck of cards to the gym multiple times. Yes, I have gotten some weird looks. No, I don't care. ;)

Happy vacationing everyone!

Contributor Post: A "Super" Way to Create Your Own Workout

Happy Monday! I hope ya'll had a fabulous weekend... and if you didn't I hope this week is fabulous. Anyways, as you know Monday's I like to have my Fitness Contributor do a post and she is here AGAIN! I have been getting feed back from some of you saying how informative her posts are and how much you like them. I am so GLAD! She really is awesome. If you ever have questions for her send me an e-mail and I will pass it along. Here is her post today. Thanks Mal!!

For my daily exercise regime I usually choose between three options: GPP Fitness (an AWESOME group fitness gym that you should definitely check out if you are local), go for a run, or make up my own workout at the local globo gym (I go to Gold’s).  GPP is usually my first choice but if my schedule doesn't work for their class times or if I have a weird little injury and can't do some of the movements in the daily workout, I will usually just go to Gold’s and do my own thing.  Which brings me to the topic of my post this week: how to make up your own workout.

When I got my first gym pass when I was 18 I was so excited.  But when I stepped foot into the gym for the first time I got so overwhelmed.  I really had no idea what I was doing.  So I did what a lot of gym newbies do, go straight to the cardio machines.  Don't get me wrong, cardio is great, but if you buy a gym pass and only use it for the cardio machines, you are missing out on so much your gym has to offer.  I am not a huge fan of the weight lifting machines (I will use them occasionally), but I am a huge fan of free weights.  Don't be afraid to get in there and pick up those weights!!  I used to get worried or embarrassed if I wasn't lifting as heavy as the person next to me or if I wasn't doing it "correctly."  But honestly you just need to get over it.  No one really cares how much you are lifting.  You do what's best for you.  And that means not letting ego get in the way as well.  I see a lot of people trying to go way heavier than they should and they end up with super bad form and injuries just waiting to happen.

 Anyway… sorry for the rant...back to the subject!

My favorite way to make up my own workout is using super sets.  A super set is doing two movements back to back with a rest period following (anywhere from 30 seconds to a few minutes depending on what you are doing).  The possibilities are endless with super sets.  I usually like to go a little heavier with my first movement and then go lighter and a little faster with a different movement but usually same muscle group.  Here are some examples of super sets I like to do:

5 chin ups on the assisted pull up machine (if you're cooler and stronger than me, you can just use the regular pull up bar)
20 alternating bicep curls with 15 lb dumbbells

20 weighted lunges (I usually use a 45-65 lb bar on my back, but you could hold dumbbells at your sides as well)
10 lunge switches (or as many as you can do)

10 skull crushers with a heavy barbell
20 triceps extensions with a lighter dumbbell.

20 weighted leg lifts (I lay on a bench, hold a weight above my head and hold my legs up. As my legs go down, the weight goes down behind my head, then you bring your legs and the weight back up consecutively)
20 tick tocks to the right and left 

10 deadlifts with a heavier barbell

10 per leg single leg deadlifts with a lighter dumbbell

If you are unfamiliar with any of these movements, just YouTube!  Make sure you know proper form so you don’t create any nagging injuries.

Those are just a few of my favorites, but like I said the possibilities really are endless. You can do as many rounds and as many super sets as you want.  I usually stick to three or four rounds of three or four super sets.  Pair a few super sets with a quick HIIT workout on a cardio machine and you have yourself a solid workout!

One more quick rant before I go... I hear a lot of women thinking they will get "bulky" if they use weights.  This is completely false.  Lifting weights makes you toned.  Who doesn't want a firm, perky butt and tight, toned arms...?  So, yeah... Lift weights.

Feel free to comment with any of your super set ideas!