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Post Vacation 21 Day Shape Up

Hi all,

I have just returned from a relaxing and indulging vacation. Before I left I was on a 6 week strength and muscle-building program that went great. I had planned on running during my time away but before I left I pulled something in my lower leg from doing sprints so I decided to do a little walking and recovering. It went great but I also over indulged with a few goodies. I do not feel guilty about my indulgences because I was on vacation enjoying myself and having a great time. However, the results of that are me feeling tired, sluggish, less motivated. So enter a new program.

I love the http://www.bodybuilding.com website because it is full of free workout programs and great information overall. I found a program I am going to be doing over the next 21 days. It is called The Bizzy Diet 21 Day Fitness Plan. It is designed for the busy persons lifestyle with a focus on strength and muscle-building which I want to continue and also on fat loss. It incorporates Hiit (high intensity interval training), which I love, at the beginning and the middle of the workout. I like this because you get the strength and cardio in one workout. Perfect for me. Below is the link for an overview of what it is all about. Check it out if you may be interested too. I will be posting about my progress over the next 21 days. The great thing about this program, is that it can be done at home too. You do not have to have a gym membership, just dumbbells and a great attitude. Time to get Bizzy 🙂

 

*Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or nutrition program.

 

 

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Quick Jump Rope Interval Workout And French Toast

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Time to get moving! This is a quick strength and jump rope workout that I will do today. I need to get some quick and intense cardio in without running. I did a long run for my half marathon training yesterday so no running today. I will do jump rope intervals between my strength training sets where the focus will be back and biceps. I will do 3 sets of each.

Now on to recent yum yums. I made this French Toast about a week ago, and it is dreamy and healthed up. I used an organic preservative free whole grain bread. Ezekiel bread would work great too. In a bowl I mixed 4 egg whites and 1 yolk, 1 tsp vanilla extract, and 1/4 cup almond milk, and a dash of salt. I dipped 6 pieces of bread in the egg mixture and then placed on my grill pan on the stove to brown each side. I then placed the toast in the oven to finish cooking and crisp a bit on 350 degrees.

For the blueberry syrup, I used 1 cup of frozen organic blueberries and added 1 tsp of butter, and 1 tsp of Agave nectar, microwave for a few seconds until warm and syrupy (stir occasionally to blend). When the toast is done, top with blueberries and enjoy!! So tasty.

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Let me know how it turns out!

 

Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Core Burner!

Get on the floor and let’s work the core! This is a sequence I have been doing in my PowerPilates class. I follow an awesome instructor at IHeartFitnessXO in California. Her facebook page is Kit Rich Fitness. She is awesome. Part of this is a move inspired by her. Check it out. I definitely felt this the next day. I do each side 5 reps each move. Intensity can be added by taking it up to 10 reps or repeating the sequence several times through. Burner!!!

#FitIn5 Day 10

Get that core to the floor!!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

Stop! Drop! And Mountain Climb! #FitIn5 Day 4

Today is a little different. I find that when I take breaks during the day and move around a little more, I feel more energized. Our bodies are made to move, so if you have a job where you are sitting for long periods of time, it is a great idea to stop for a minute or two and move around or stretch. This is where Day 4 of the 29 Day #FitIn5 Challenge comes in. Let’s #stopdropandmountainclimb! This may encourage you to #stopdropandmountainclimb or #stopdropandcatcow check it out!

http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/

Stop Drop and Mountain Climb for 1 minute five different times during the day which will total 5 minutes of your day. That is not much to ask and you will see how energetic you will feel after. Always modify when necessary but keep it going for the full minute. It is basically plank position with alternating knees to chest, keeping the abs engaged and breathe. It can be done high intensity by picking the feet off of the floor or low intensity by tapping the foot to the floor. Do what you have to do, just keep it moving. Boom!

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I would love to see photos! Tag me on IG at @nthefitzone, comment here, or post to my facebook page. Keep it moving and stay positive.

Consult your physician before beginning any new exercise program.

Day 2 #FitIn5 March Madness 29 Day Challenge

Day 2 is about core strength! Great start to the week so let’s keep it moving. Day 2/5 exercises.

1. High Knees Front 10 Side 10

2. Mountain Climber 20

3. Plank Leg Circles Out 10 In 10 Right Leg

4. Plank Leg Circles Out 10 In 10 Left Leg

5. Plank Ab Activation (credit for this exercise goes to Stacie Clark with Women’s Health Magazine)  

Remember to tag me on IG at @nthefitzone or post on my facebook page to let me know how it goes.

I did a few of these in Pilates today and this is the look I got. 😀

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This is the workout! Real Time!

Comment and let me know how it goes 🙂

Consult your physician before beginning any new exercise program.

FIT IN 5 Minutes/#1

Hi all! I have been wanting to start this series of posts called “FIT IN 5” for a while now.  I have a few people in mind that I know will love this so I thought I would share with everyone. I know this is a very busy season for many people and I understand that people are busy with work, kids, family, chores, etc… but I still believe we all have to make time to focus on our own health and fitness. This is where FIT IN 5 can help. I am going to share my 5 minute workouts with you every week. I believe that it is our own responsibility to find ways to improve our own health and fitness so I am sharing ways that help me stay strong and fit. Small things everyday are what keep me energized and motivated. I try my best to do something physical every day.  Keep in mind, this is a journey and a process, not instant fitness. FIT IN 5 are workouts that can be done at home, the gym, vacation etc.. with minimal equipment in 5 minutes. Commitment, consistency, determination and a positive attitude are the ingredients to be successful for the FIT IN 5 workouts.

I will be doing these workouts in real-time so it will be easy to follow. I will show modifications and variations. There will be 5 exercises and each exercise will be done for 1 minute. The workout will consist mainly of bodyweight exercises but at times small dumbbells (5-10 lbs), a sturdy table or chair may be used.

This is a great way to focus on fitness as the New Year approaches. These workouts keep me energized, make me stronger which keep me motivated and confident. My goal here is to share my passion and hopefully to help and  inspire someone to get moving and feel better 🙂  Below is the very first FIT IN 5.

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5 Exercises/1 Minute Each Exercises

Mountain Climber

Squat Twist

Push Ups

Air Squat/Jump

Spider Plank

Click the link below to see the workout in real-time.

http://www.youtube.com/watch?v=8WFDNxjgLOo

*Always consult your own physician before beginning any new fitness program.

Help! I Need Views For The Under Armour Spine Venom Challenge

uashoebackboneHello! I have been MIA for a while but this is what I have been doing. I am competing in the Under Armour What’s Beautiful Contest. Each day we are given a SweatADay challenge to complete. During that time Under Armour contacted me and 499 other people. They gave us their new UA Spine Venom sneaker to test, make a video of the extraordinary things that we do in our Spines. The challenge ends May 3. They judge on creativity and video views. The winner will receive 5 years of Under Armour sneakers (4 pair a year for 5 years). I want it bad.

Please Please Please click on the link below and watch my video. It is only 90 seconds. I am stronger than I look. I push trucks, beat tires, etc.  Also, the supermodel Piper makes a special guest appearance doing her favorite yoga move! Please feel free to share this with your friends. It might give you and them a giggle. It is not everyday you see a girl pushing a truck and a dog doing yoga.

Thank you 🙂

http://www.youtube.com/watch?v=Jfp_7YMuKmA

Yoga, Turkey Tacos, and Yoga Journal

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Yoga Journal – Revolved Triangle Pose.

Hi, if you are interested in yoga and eating a healthy, easy to cook lunch, you might like this post. If not, don’t read it 🙂 The first photo is a personal yoga goal I have been working on. It is a version of Scorpion. I use the wall for support, and because I am scared to death not to. The other day I balanced without my feet on the wall for like 5 seconds (as shown in the picture), excited!  I am still working on it, I know I can do better. Do you have a yoga pose you have been dreaming of mastering?

The second photo is lunch today! Easy to prepare and healthy to eat. I used lean ground turkey (browned before put in the crock pot), 1 can black beans (drained), 1 can diced tomatoes with green chiles (<3) and 1 packet of taco seasoning mix. I dumped everything in the crock pot and mixed together. I cooked it on high for 3 hours. The husband made tacos with a hard whole grain shell. I am having mine over a fresh bed of nutrient rich spinach with a little taco sauce and a tiny bit of cheese on top. Looking forward to lunch today. Try a taco salad without the shell to save some calories 🙂

Click on the link above and you will see one of my favorite poses that I include in my classes. It has many benefits. It strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance. I love the Yoga Journal website. I click around on it often finding interesting articles and new information all the time. I am always learning new things about yoga and fitness. There is always something and someone else I can learn from. Have you done yoga recently? What is your favorite pose to stretch the legs? I look forward to my class tonight which will include revolved triangle pose.

This blog is written by me and it expresses my opinions and experiences. Consult your own physician before beginning a new exercise or nutrition program.

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