Hill repeats...MY FAVORITE!! here is a workout for you..

Hill repeats will make you stronger! Here is an awesome workout for you. In addition I'm sending you with one of my favorite sayings... Cheers!

http://www.fitsugar.com/Hill-Workout-Strengthen-Legs-Build-Endurance-22056482

Oxygen Women's Fitness | Training | Hip Thrusts for a Tight Butt

Awesomeness!!


Oxygen Women's Fitness | Training | Hip Thrusts for a Tight Butt

Deadlift! Oh how I love this exercise..

Here is a video from oxygen that shows great form..


http://www.youtube.com/watch?feature=player_embedded&v=VP8jCWNhT5s

Two awesome Tricep movements that are easy and help the back of those arms!

Exercise: Tricep Kickbacks

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position: Holding a dumbbell in your left hand (or both hands), stand with feet shoulder width apart with a slight bend in your knees. Bend over at the waist so that your torso is slightly above parallel with the floor. Bend your left elbow so that your upper arm is locked at your side parallel to the floor. Your forearm should be perpendicular to the floor (keep elbows up). Your knuckles should point toward the floor.

Movement: Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down toward the floor.The arm should be fully extended and parallel to the floor (without locking your elbow) with your palms facing in toward your body. Slowly lowering your arm back to the starting position, and repeat.  Repeat with your right or do both arms together.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: Keep elbows/elbow up, and do not lift one shoulder higher then the other.

Exercise: Bench Dip

           

Area: Back of upper arm

                       

Primary Muscles developed: Triceps brachii

Use a chair or a bench, and your own body weight, to work your triceps.

            Description:

Starting position/Movement: Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench. Position your feet in front of you so that most of your body weight is resting on your arms. Keeping your elbows tucked along your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down to the ground.

Hold for a beat, then exhale, and straighten your arms back up to the starting position, and repeat.

Safety: Breathing: Do not hold your breath. Exhale when raising the weight (concentric – work phase). Inhale while lowering (eccentric) the weights back to the starting position.

Tip: If this exercise is too hard at first, do some bicep curls instead

Great video for you runners out there! Bart Yasso shares 3 commandments of running to remain injury free!

http://fb.me/P7XT3Swr

Health and exercise tip for the day...Need I say more!

Busy day..?? Yes! But you can still get that workout in!

I know its tough sometimes to squeeze that workout in but EVERYONE has an hour in the day! I personally LOVE early morning workouts, but somedays it just doesn't workout. So I look at my schedule for the rest of the day and FIND time to get my sweat on! You can do this! Maybe sometimes its not a whole hour, maybe its just 30 mins! But getting some fitness in your day is important! Cheers!

Setting Goals!

This is your Monday to start a new goal! Whats it going to be?


Goals that are specific, measurable, attainable, realistic and timely. When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Keep in mind that you can have a variety of goals - Losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day. Before you start working out, take a moment and ask yourself these questions:

1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. Do I have a timeline for reaching my goal?
5. How will I reward myself when I get there?
Cheers!!

The 30/30 Plan Here's a simple plan to get you going, featuring 30 minutes of exercise for the first 30 days.

Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, uses with beginning runners.

Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

For the first 10 minutes of your workout, it is obligatory that you walk: No running!

For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you're beginning, it is better to do too little than too much.

If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.
Great method by Hal Higdon! 

Rise-n-shine its trail time with some of my Bad A$$ trail running chicks!

My most favorite and productive time is in the morning, okay, maybe a little to early for most people. But I like to start my day off with a BEAUTIFUL trail run. Running the trails can be tough on the feet so here are some great exercises to help strengthen those feet. Even if your not a trail runner and have sore feet from any exercise her are some moves! Cheers I'm off to the trails!!
http://www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_Feet.htm?cmp=17-1-1038

Do you struggle with runners block? Here is a GREAT article from "No Meat Athlete" I wanted to share

http://www.nomeatathlete.com/how-to-meditate-while-you-run/

For you non trail runners...please read you might change your mind..

http://www.nomeatathlete.com/trail-running-for-beginners/

HFPN | Squat Jump

This is a great exercise that really gets your heart rate up..try these in between your sets when lifting..

HFPN | Squat Jump

How Do you get great abs?? Thats a question I get everyday from clients..

I tell my clients there are 3 components for getting that mid-section you want! Nutrition (eating clean) cardio (to burn fat) but remember when you do long....sessions of cardio you start to burn more muscle sparing the body fat. And last, performing a GROUP of exercises with good technique that give you the definition your looking for. Working the Lower abs, performing exercises that require you to pull your lower body up to your upper body rather than moving the upper body to the lower body (like crunches). example of lower ab movement Hanging leg raises (my fav) knee in crunches or V-ups. Then also you want to include moves that work your obliques, those muscles that are located next to your six pack, giving the appearance of a slimmer waistline.
Cheers to beautiful abs!

Creature of habit..I LOVE MY EARLY MORNING Workouts BUT....Life happens and somedays don't go as planned

Being a Mom,  business owner and the wife to a law enforcement officer who is also on the SWAT team and is on call 24/7 my schedule can be changed at a moments notice! My normal routine is to hit the gym at 430 am but that doesn't always happen because the hubby is out chasing bad guys. So as the morning goes by and Im training clients I start to lose my motivation to get my workout in..BUT I don't let that stop me from going, I ignore the little voice that starts to make excuses as to why I do not have time to squeeze in a workout!!  There is always an hour in everyones day...its just a matter of how you chose to spend that hour. If you find yourself in a situation where your schedule got messed up during your workout time, find another time and get it done!! Consistency is the key to getting your results!
Cheers!!

Wondering what to eat post workout? Glycogen replacement is very important post workout in addition to protein..Especially after a long grueling workout! Read article below.

http://www.google.com/url?sa=t&source=web&cd=9&ved=0CE0QFjAI&url=http%3A%2F%2Fwww.nsca-lift.org%2FNSCASportsNutrition%2FPTJArticles%2F05016.pdf&rct=j&q=replacing%20glycogen%20after%20exercise%20journal%20&ei=7mDdTbmOJYrZiALB5fj9Dw&usg=AFQjCNEVMP2WJdQ02m_q1YHGwpuItIc0ow

Ending the evening with a walk with the kids...

Now the weather is beautiful a great way to get a little exercise in with the family before bedtime is an evening walk...NOT A STROLL!! lol.. Power walk, get the heart rate up then do a 5 min cool down before you head in the house...
Cheers and Goodnight!!

THE PLANK!! I can probably guess many of you have heard of this fabulous core exercise! If you have got away from it? Bring it back to your exercise program.

This exercise strengthen and stabilize your spine and abs and the COOL part is you can do it anywhere!
The abs, low back and hip girdle make up your core. The plank is the basic move that helps you stabilize and build endurance in these muscles. If you do it incorrectly, however, you won't reap any of the move's benefits or be able to advance to other exercise you can add to this. Here is how you do it right!
Start-Get on all fours on the floor with elbows directly under your shoulders. Extend your legs and flex your ankles so your toes touch the floor and your heels push straight back. Keep your abs pulled in tight, leg muscles contracted and back flat. Support your body weight on your forearms, elbows and toes. Your body should create a straight line from your shoulders to your heels.
Movement: Maintain your balance. Hold for 30 sec. Lower your hips to the floor to rest, then repeat for another 30 sec. Do 2-3 sets.
Plank 411 :-)
When: do the plank as finishing move after your traditional ab workout or as a warm-up to other plank-based exercises.

With: any abort lower- back-exercises
How: Use bodyweight, or have a partner place a weight plate on your back for more resistance.