Get Fit with Marissa

Getting things Done

2010-11-18T07:33:00.000-08:00

Yesterday was a great day! It started with my morning workout which I posted yesterday and only got better from there. I arrived home 5 hours earlier than I normally would on a Wednesday (woo hoo!)

Once home, the ducks, rabbits, chickens, peacocks and pot bellied pig needed to be fed & watered. Then, it was time to do some laundry and clean my closet. After that, I finished a book I had been reading (The Hunger Games, a series).

Then, I enjoyed a nice conversation with my girlfriend on the telephone. I was hoping she would have come over and joined me for dinner, but she had other things she needed to get done. While talking with her I started to prepare dinner. I grilled 2 chicken breasts and had one of them with a nice salad.

After dinner, I made some protein pancakes for the morning. Then, I opened a bottle of wine and poured a glass while I watched a DVD on some exercises for a seminar that was held last week at the BrickHouse. After that, it was time for bed.

It felt good to get so much accomplished without feeling like I wore myself out.

This morning, my friends and I did a 20 minute stretching workout after our cardio. We've found that by Thursday's we are in much need of some nice stretching from the weeks workouts. I just finished a second 20 minute cardio session and might try to squeeze one more in before leaving today at 1pm.

The sun is shining and it looks like a great day to be outdoors (or at least head home early from work!) Later this afternoon, I have a client to train and then plan to relax the rest of the evening.

Tomorrows workout will focus on back & chest.

Where have I been?

2010-11-17T10:43:00.000-08:00

Yes, it's been a little while (almost 6 months) since my last post. I've been sharing most of what I've been doing on a daily basis on my facebook page Get Fit With Ris at the BrickHouse. This is where I have been logging my daily workouts. If you are not currently a part of this page you might like to check it out.

I've been working out daily with some of my gym friends every morning at 5am as well as teaching and taking classes and doing some additional cardio throughout the day. Today for example, Holly & I met at 5am f0r 20 minutes of cardio. Cristy joined us for our leg workout with 15 second bike sprints between each exercise. Cristy went on to the 6am class and I did 2 more 20 minute cardio sessions at 9:30am and 1pm today. I usually teach a class on Wednesday mornings, but I needed to have the covered by another instructor today.

I've also been making an effort to drink more water lately. I've noticed that over the past few months I haven't felt as energetic and my complexion has seemed rather dull. I realized I wasn't drinking enough water during the day, so this has been something I've been making sure to do. And, I've noticed that I'm not as bloated as I had been as a result.

I'll try and keep this blog more updated, but in the meantime head on over to Get Fit With Ris at The BrickHouse, and while you are there look up BrickHouse Health & Fitness and The Gauntlet too!

Taking your Workout Outdoors

2010-05-25T03:44:00.001-07:00

Last week I decided to skip the gym workout for my client and take her outside to change things up a little bit. In my yard, I have play scape/swing set, horseshoe pits and lots of room to move around. While it was a little warm outside, the fresh air was nice and the extra space allowed us to do some things a little differently.

After a 10 minute warm up on the bike, we finished with alternating minutes of kettlebells swings and jumping jacks for another 10 minutes outside. Then we hit the play scape for some strength and core...

We used the rings for body weight rows to work the back and then I had her put her feet on the swing and her hands on the ground for push ups. The swing provided an unstable surface, so she had to work a little harder doing the exercise which engaged her core muscles a little bit more.

After a 2 sets of each of these exercises we moved on to bicep curls on with the exercise bands and tricep dips. She did the first set of dips with her hands on the swing (again, unstable surface) and the second set off a board.

Now it was time to add in a little more cardio to the workout. We moved out into the middle of the yard and grabbed a 15# medicine ball which I had her throw over her head as far as she could behind her and then run to get it and do the same back. After 10-15 passes she did alternating lunges with a torso twist with the same medicine balls. She repeated for circuit twice.

Then we moved on to the horseshoe pits where she did alternating high step-ups off the high end and calf raises off the low end.

You can be creative with your workouts where ever you are and you don't need a lot of fancy equipment or weights. Look around your house, what do you have? Here are some more ideas...

Do you have a "noodle" from your pool? You can lay that on the ground and do lateral jumps over it, back & forth.

Do you have a small ball? You can use the ball for ab exercises, squats and so much more.

You can do your push ups off a park bench, you can do calf raises off a step or a curb.

Use your own body weight as resistance and you'll be surprised how what you can do as well as raise your heart rate! Just be aware of your surrounding and always check what ever you choose to use for any loose or broken parts.

And remember, if you are working outdoors to stay well hydrated and wear light colored clothing and sunscreen. Have fun and don't be afraid to try new things!

A day full of activity!

2010-05-13T04:56:00.000-07:00

Yesterday was a very fulfilling & busy day as far as my daily exercise went...here is a recap:

5am 20 minutes on the AirDyne Bike with a few sprints thrown in.

6:15am Taught my morning class...lots of cardio - started with a nice warm up bouncing on the stability ball including jumping jacks, alternating cross overs & squats. Then we ran short sprints and did a push-up - then we ran another short sprint and did 2 push-ups and continued this until we completed 12 push-ups total. After that we did some core work on the stability ball for our abs. Then we did a similar circuit as above, but this time we did duck walks and a jumping jack until we completed 12 jumping jacks. Finished with more stability ball core work for the inner & outer thighs and then abs.

At 8am I participated in the Gauntlet which focused on upper body. 6 rounds/30 seconds of:
Body Weight Rows/Bicep curls on the suspension straps, Burpees, 1 arm flyes on the stability ball, 6 different exercises on the battling ropes, jump rope, stability pad push ups (feet on stability pad/bosu) and tricep dips off the box.

Immediately after class, one of our instructors was unable to come in, I taught the 9:15am class which was an hour long class that focused on lower body. Many in the group have never had a class with more, or had one with me in a few years. I decided to introduce them to the stability ball bouncing warm up which they seemed to have a lot of fun and enjoyed doing (judging by the giggling & smiles!). Then we used the bands for squats, side leg lifts; the ball for leg presses, hamstring curls and inner thigh work, we did alternating lunges with the dumbbells & stiff legged dead lifts; glute raises, stability ball side leg lifts & abs.

At 1:30pm I did another 20 minute bike ride on the AirDyne Bike

At 6:00pm I did a 20 minute run and followed that up with some deck squats with at 26# kettle bell and abs on the AbCoaster.

Needless to say, I was ready for bed when I walked in the door last night.

Georgia Bound

2010-05-06T03:20:00.000-07:00

Spent last weekend in Northern Georgia at a beautiful B&B in Sautee. If you need a quick retreat to just relax, you may want to check in here! http://www.lucillesmountaintopinn.com/

The accommodations were impeccable. Spacious bedrooms & bathrooms with amazing views of the mountains, and the Inn itself was just lovely with a Mission Style design. There are many places to hike and enjoy the sights this area has to offer; although I did not do any hiking myself. I took this time for what it was....relaxation! And that's just what I did. The breakfasts were delightful and if it had just been myself and Ken, I could have spent the entire day sitting on the large deck overlooking the mountains reading a book and admiring the many blue birds and butterflies that fluttered around. I enjoyed not having to be up by 3:30 am every morning and slept in till almost 8am every day.

While we were there we visited several wineries with a friend of Ken's he hasn't seen since the 10th grade and his wife who now live in South Carolina. The vineyards offered wonderful wines and many had decks we could sit on and sip wine while enjoying the warm weather and the beautiful views. Ken shared some fitness & nutrition tips with his friend and hiked with him in the morning on the trails at the B&B. It's always work with him!

On the way down, Ken and I drove through the Smoky Mountains where we saw a bear eating along the road and a bit further on the drive came across a small cub nestled in a tree taking a nap. We stopped at Ripley's Aquarium in Gatlinberg, TN and saw sharks, penguins, huge jellyfish and crabs! The Aquarium was very nice. Then we headed out for a walk around the tourist town, had lunch and continued on our way to Georgia.

It was nice to have a long weekend off from the gym, my body had time to recover from working out all the weeks before and now I'm refreshed and energized for the weeks ahead.

Lucilles Mountain Top Inn is a definite destination to return to. In the Fall I hear the colors are just spectacular!

No Time for the Gym?

2010-04-26T13:15:00.001-07:00

So you say you don't have time to go to the gym but you still want to get in shape? Here are some easy exercises you can add into your daily routine just about anywhere...use your imagination or any combination of the following...

While you are folding your clothes or doing dishes you can do standing calf raises & squats
You can run up and down your stairs - for more intensity you can carry something (carefully)
You can do push ups on your stairs and also tricep dips (or on a sturdy coffee table or chair)
You can lunge down your hallway while walking through the house from one room to the next
You can lunge (or skip) to your mailbox (if it's by the road)
You can do jumping jacks, push ups & crunches while you are waiting for your laundry
You can run the stairs in your office if you have several floors (don't try in your stiletto's)
Sit on a stability ball at your desk instead of a chair (do crunches & bounce for some cardio)
Park your car as far as you can and walk rather than searching for that up front parking space
Go to the park on your lunch hour...use a bench for push ups, dips, step-ups

The possibilities are endless...skip around the park or your block; lunge too and from your car; if you are tanning in a stand up booth you can do calf raises, run with your dog, chase your children, use soup cans to do lateral raises & shoulder presses while you are waiting for that pot of water to boil...you get the idea!

Try to accumulate small bouts of exercise throughout the day if you don't have a full hour to devote to an exercise program. Find an exercise buddy to keep you motivated!

Upper Body Workout

2010-04-13T11:35:00.000-07:00

Yesterday I was a bit disappointed because I missed my usual morning workout. I was able to make it to last nights Gauntlet Workout which was all upper body moves...Wow! I was feeling those push ups and battling ropes today. I was beat this morning and was only able to do my 2o minutes of cardio and then some light abs.

Then, my girlfriend surprised me at the gym this morning, curious about the Gauntlet that I've been talking up. So, I did it again! I don't know if I will be able to move tomorrow or even this evening! Needless to say, I'm certainly enjoying the visible benefits I'm getting from this workout and I know that my body is benefiting from it as well. The exercises are all designed to mimic our every day moves, so I know I'll be able to continue to lift, push and pull things as well as climb stairs, mountains and get down and up off the floor.

This afternoon I was planning on relaxing and pulling weeds and planting pansies while the nice weather continues. Then this evening, I'm looking forward to some much deserved relaxation.

Tomorrow is going to bring an early morning workout, a class to teach and the Hardcore Gauntlet..can't wait!

Staying Fit as a Family

2010-04-12T12:51:00.000-07:00

Wow, I can't believe it's been almost a month since my last post. The days just seem to run together, there is always so much to do.

Training as usual, plus I've been attending the Gauntlet workouts regularly and I can tell you, I've seen a difference. These Gauntlet workouts are so effective and ADDICTIVE! I've been finding that Ken and I have been making special trips back down to the gym on Saturday mornings to do the Gauntlet for a month now!

It's fun working out together as a family too. Over the Easter break my oldest daughter was home from college and we brought her and Ken's son to the Gauntlet. They were so impressed after the first round of 8 exercises they thought we were done. When I told them they did great and had only 5 more rounds to go their expressions were priceless! They did it...all 6 rounds of 8 exercises in 30 second intervals. They really enjoyed it! Sara was talking about it for 3 days afterward to her friends and on Facebook. She was really sore, but thought it was an awesome workout. I know when she comes home for the Summer she'll be wanting to come regularly to them. I can't wait!! Ken's son had an opportunity to do the Gauntlet again, however this workout was 6 exercises 60 second intervals...a bit more challenging but he made it through.

While Ken and I work together on a daily basis, drive into work together and go home together we don't have much time to enjoy any workouts together, so I look forward to our Saturday morning visits back to the gym to workout with the Gauntlet.

We've had a few people ask if they can bring their son and or daughter to the Gauntlet and I think this is a great idea!! I hope we are able to be a positive influence to our children and share a positive experience with them regarding health & fitness. It would be great to have a monthly "Family Gauntlet" day at the BrickHouse to do just this!

Hard Training

2010-03-16T03:34:00.000-07:00

Looks what's going on at the BrickHouse!

The last 5 days have been very invigorating as far as my training has been going lately. Maybe it's the change in the weather, the thought of Summer soon approaching, but I've really been enjoying my workouts lately and training a litter harder than usual.

Friday I enjoyed another great Gauntlet Workout after leading my Cycle Circuit Class through a rather challenging hour.

I'm seeing some amazing results from the Gauntlet training in myself and everyone who is participating in it. When you change things up a bit, your body needs to think about what you are doing so it needs to work harder to keep up with the challenges and demands you ask of it. When you stick with the same routine for too long, your body acts like it is on cruise control and isn't going to work any harder for you and then you don't see anymore progress. Many people quit at this point thinking they aren't going to make anymore progress. They are right, but if they change up what they have been doing and incorporate some new training they'll soon be surprised by the results!

Saturday I came to the gym and participated in the Gauntlet Workout again. It was awesome! We swung the sledge hammers, which really gets your heart pounding and lets you relieve a lot of stress too! We also did dive bombers, one legged bicep curls and jumped rope. Everything was a minute and a half long (that extra 30 seconds really adds a bit of a challenge)!

Sunday, I found myself back here again and I did my usual 20 minutes of cardio (split between 10 on the treadmill and 10 on the bike with sprints at the top of every minute). I went through a complete upper & lower body circuit workout 3 times including different exercises each time I went through it. Some of the exercises included (not necessarily in this order) box jumps, stability ball one-legged push ups, stability ball chest presses & flyes, lat pull downs, bent over raises, shoulder presses, lateral raises, upright rows, dead lifts on the coreboard, walking lunges, one-legged leg press, one-legged hamstring curls on the stability ball, overhead tricep press, tricep dips, dumbbell skull crushers, 21's for biceps, concentration curls, kettlebell one arm plank rows, preacher curls, one-legged hammer curls, ab crunches, standing calf raises, seated calf raises, bent over calf raises, hyper-extension, ab's on the ab coaster & planks.

There was no rest during the hour, I kept my heart rate up by moving quickly between every exercise.

Monday I was able to ride with my Cycle Circuit class and we had an awesome journey! We had enough bikes so we didn't have to have as many circuits as usual to accommodate everyone we normally have, so we were able to stay on the bikes longer than our usual 3 minute interval. The extra time on the bike kept every ones heart rate up, a little bit breathless and pushed them a little past their comfort zone. There wasn't a dry shirt or head of hair in the class!

If you are not making the kind of progress you would like, come to the BrickHouse and give our classes and training sessions a try. If you are already a member, change up your routine and don't be afraid to try new things! We have so much new stuff coming and already going on like our sledge hammer training, tire flipping, suspension training, battling ropes, kettlebell training, rope climbing and more!

We have everything you need to help you get in shape at the BrickHouse. See you soon!

New Comers!

2010-03-03T14:22:00.001-08:00

For the last week and a half I've enjoyed the company of 4 new comers to my early morning 6am classes. I was very surprised when they all showed up on that first morning when we were hit with 8" of snow. It was a very blustery, snowy day...but they showed up! Now that is what I call "dedication"!

I am awed by their progress so far, they show up every morning with an eager anticipation to have fun & workout and they leave an hour later with what I hope is a feeling of self-accomplishment for what they were able to do.

The early morning classes have steadily been increasing with participants, as well as the other classes held at the BrickHouse. You'll find a tremendous support group among all the members which is very motivating. There isn't anyone here who will look down on you for not being able to do something. Instead, they are behind you, motivating & encouraging you to continue.

Won't you come and join us and why not bring a friend or two along...we always have room and who knows how many more friends you may make along the way all sharing a common goal to improve their health!

Healthy Enchilada's

2010-02-18T05:22:00.001-08:00

The past few weeks I have been making Enchilada's and I must say, each time I'm trying something a little different and they just keep getting better and better!

Tuesday night I added some organic black beans & corn to them and they were outstanding! I've also added red, yellow & orange peppers in the past.

So what you will need to make this is listed below:

1 package of 8" Wheat Tortilla's
1 package of 97% Lean ground Turkey
1 can enchilda red sauce
1 can green chilie's
1 onion
Low fat shredded mexican cheese mix
1 can organic black beans
1 can kernal corn
1 package Mild Taco Seasoning Mix

First, suttee your diced onion, brown your turkey and add your seasoning mix and green chili's.
Lay out the tortilla and spread 1 tablespoon of the black beans onto it
Add 1 tablespoon of corn
1/4 cup of the turkey
1 tablespoon of cheese
Roll the enchilada and set it in a pan with 1/3 of the enchilada sauce on the bottom
After rolling all your enchilada's you can add any additional meat mixture to the top
Pour the remaining enchilada sauce on top and sprinkle lightly with shredded cheese
Back in the oven for 30 minutes at 350 degrees and then put under a hi broiler for 8-10 minutes until cheese on top is melted and lightly browned.

Enjoy!

No Quick Fixes

2010-02-18T03:03:00.000-08:00

Everyday I get asked the question "What can I do to get rid of my love handles?" or "What exercise can I do to get rid of these saddle bags?" My answer, unfortunately, doesn't seem to satisfy those seeking instant gratification and often times is later ignored while they continue and their quest to seek for that "miracle cure".

Get Moving! If you want your body to burn calories you have to move it. And why not make the most of that movement. Instead of spending 20 minutes doing 100 side lying leg lifts to try and reduce the size of your thighs, which only targets the adductor muscles, try doing lunges. You can use your own body weight or add dumbbells if you want to increase your load. Doing lunges is more effective as it uses more of the large muscles in the lower body which will lead to greater calorie burning and it enhances real-life movements like walking or running. You'll also be targeting your hamstrings, glutes, quadriceps and your adductor muscles during this exercise. You'll get more bang for your buck with the step-up than you would lying on your side flipping through the latest issue of your fitness magazine.

The same is true for your mid-section. Why spend time doing 100 crunches laying on the floor when you can do a standing-wood chop exercise with a weighted medicine balls. This exercise uses various muscles combining pushing, pulling and rotating movements.

When you exercise you want to make sure that you train to improve your abilities. Functional training exercises are exercises that mimic everyday life activities like squatting (bend & lift movements), lunging (stair climbing, walking or running), pushing movements, pulling movements and rotational or twisting movements. These are all movements that you do in your everyday activities and this is how you should be training.

Functional exercises also allow you to train your core muscles (muscles of the stomach & back) which will improve your balance and coordination which many older adults lack due to inactivity or improper training.

The BrickHouse has a phenomenal training program called the Gauntlet Training Program. This is a one hour workout lead by a personal trainer that is by far the most popular activity the BrickHouse offers. It doesn't matter if you are 15 or 70, the program puts together everyday exercises that everyone should be doing to maintain their health and their abilities throughout life. It is also a great program for athletic conditioning, sport specific training, and allows an individual to increase their power, strength, speed & agility.

So if you have some trouble spots, stop trying to address them. Get your entire body involved in an exercise. Isolated exercises will not help you achieve the results you desire when it comes to toning those "trouble areas".

If you are not sure where to get started with an exercise program, you can contact me or come down to the gym and I will be happy to assist you!
marissa@brickhousehfc.com
www.brickhousehfc.com

After your workout try Blueberry & Almond topped lowfat Yogurt

2010-02-11T04:14:00.001-08:00

Despite the wintry mix yesterday, the 6:15 am class I taught was busy with 6 people braving the elements before many of the streets were even cleared. The class yesterday was interesting. We warmed up by bouncing around on the stability balls, a great way to warm up the entire body, get the heart rate up and challenge your core muscles; not to mention act a little silly!

The class included 3 segments. The first segment included 20 jumping jacks, 15 squats, 10 squat thrusts, 5 pushups. The second segment included 20 high knees, 15 plyometric split lunges, 10 hamstring curls on the ball and 5 tricep pushups. The third segment was a core segment including 20 bicycles, 15 double crunches, 10 back extensions and 5 side crunches on each side. We were able to repeat all three segments 3 times before stretching.

The Gauntlet's fearless leader unfortunately had been snowed in so I offered to cover the Gauntlet Workout for her. 8 hungry individuals showed up for 6 great rounds, a few who even participated in the 6:15am class. I later had the opportunity to lead the Crunch Time class as well, so I got in an additional 30 minutes of core work myself.

This morning I heard the elliptical calling my name. Lately, I've been favoring the neighboring treadmill for my morning cardio, so today I decided to soothe its ego with a 20 minute workout before heading out onto the newly reorganized floor for a chest workout.

Afterward, I was anxious to have my breakfast this morning. Today I prepared 1/2 cup of Stonybrook lowfat yogurt with 1/4 cup of fresh blueberries and 6 unsalted almonds. It was very tasty and completely satisfied my requirements at the time.

Later today, I have left over cranberry chicken from last night with asparagus to look forward to and perhaps even a salad later on in the day.

Valentine's Weekend Surprise

2010-02-08T10:14:00.000-08:00

Friday was a long day at the gym. I couldn't wait to get home and relax although I suspected something was up by my husbands peculiar behavior during the week. It started with odd phone calls he would make and then asking me to do little tasks that would take me away from work he was doing on his laptop. Then, Wednesday he came in and told me I had to pick Kracker (our dog) up from the groomers on Thursday...but I had to explain that neither one of us would be able to get him there in the first place. He said it was necessary that he be groomed, so we made plans for him to get groomed Friday morning.

When I asked Ken what we had planned for Friday, he only told me it was our "date night". When we got home he told me I had 30 minutes to pack a bag & something nice for dinner Saturday night. He wouldn't tell me where we were going...only that we would be there in a few hours and to just relax and sleep while he drove.

About 6 hours later he woke me up when we arrived at our destination. On the table there were a dozen red roses & a Valentine's Day card. He told me he had an appointment with a client in the morning and that I should be ready to leave by 10:00am.

The next morning I was ready. Oh, we were in Empire, a small town near Glen Arbor we frequent regularly. He had a client to train in the Traverse City area earlier that morning. We stopped at our favorite coffee place and had a coffee on our way to a very nice breakfast (poached eggs & whole wheat toast) at a local diner and then we were off to our appointment we had at 11am (which I thought was a massage so I made sure my legs were shaved), it turned out to be the start of the Taste the Passion Chocolate Lover's Wine Tour on the Leelanau Peninsula.
We even ran into a couple of guys we see everyday at the gym with their wives & friends! How cool...what a small world!

While we were there having breakfast that morning, I picked up the Glen Arbor Sun and learned one of the local restaurants had gone smoke free on Nov. 1, 2009. This was so nice to hear because we've walked out of there so many times before because of the smoke. We ended up having lunch there on Saturday afternoon. I had a cherry salad.

We enjoyed delicious wines (some we would never normally try like whites and ports) and had some delicious soups and surprisingly not a whole lot of chocolate????

Dinner on Saturday night was at the BoatHouse Restaurant. We decided to share the 7 course Chef Special with wine pairings. Honestly, I don't know how any one person could eat this meal alone. We didn't even finish the last course and we shared all of them! The Chef prepared each meal and brought them out to us as he explained them. We had lobster, we had duck, we had kolbe filet, we had a delicious mushroom bisque and a wonderful chocolate dessert; there was sorbet in the middle of the courses and honestly, I was having so much fun...I don't remember the rest of them. It was a very nice experience to share with my husband.

Sunday was a repeat of Saturday from the morning coffee, to the morning walk, to the morning breakfast (except Sunday I had a Farmer's Omelet) and then we visited three more wineries before heading home.

We didn't indulge on any one thing which made the whole weekend very nice. We weren't stuffed, we weren't hungry and we were able to just relax and enjoy each other...which was a very nice surprise for us both. And of course, Kracker was there with us as happy as could be.

There wasn't much working out except for the walks through Glen Arbor and Suttons Bay over the weekend. The sun shined both days and the skies were cloudless...I couldn't have asked for a nice surprise.

Now, it's back to a regular work week....including training, classes to teach and clients to meet!

If you haven't had a break, take one. You deserve it! Just take everything eating wise in moderation, cut back a little on your portion sizes and don't over-indulge on anything.

Strickly Strength

2010-02-04T03:49:00.000-08:00

Began yesterday with a 20 minute bike ride and then prepared for class at 6:15am

Yesterday's workout incorporated 10 exercises of 10 reps each. However, by the time you were done with the workout you completed 100 reps of the first exercise 90 of the second 80 of their third and you can figure out the rest to 10 reps completed the last exercise. In previous workouts I've started with push ups but yesterday we started with squats.

Here is yesterday's workout. Remember each exercise is 10 reps each.

1. Squats
2. Squats, Lunges

Add weights for the remaining sets. You can alternate between heavy & light weights depending on the exercise and your abilities. Remember, each is only 10 reps so you can challenge yourself a little bit more on the amount of weight you use as long as you use proper form.

3. Squats, Lunges, Deadlifts
4. Squats, Lunges, Deadlifts, Calves
5. Squats, Lunges, Deadlifts, Calves, Upright Rows
6. Squats, Lunges, Deadlifts, Calves, Upright Rows, Bent Over Rows
7. Squats, Lunges, Deadlifts, Calves, Upright Rows, Bent Over Rows, Bicep Curls
8. Squats, Lunges, Deadlifts, Calves, Upright Rows, Bent Over Rows, Bicep Curls, Overhead Tricep Press
9. Squats, Lunges, Deadlifts, Calves, Upright Rows, Bent Over Rows, Bicep Curls, Overhead Tricep Press, Push Ups
10. Squats, Lunges, Deadlifts, Calves, Upright Rows, Bent Over Rows, Bicep Curls, Overhead Press, Push Ups, Ab Crunches

After the workout I managed to get in another afternoon bike ride and then did the last half hour of the Gauntlet later in the evening which was an awesome workout. Ken did the first half of the training.

During the day I enjoyed my favorite oatmeal protein pancake. Ken was nice enough to make one for me when he went home during the day and brought it back for me. It was delicious topped with lowfat vanilla yogurt!

Triceps for Tank Tops

2010-02-02T02:50:00.000-08:00

Alright, after you have gotten in a good 20 minute warm up you're ready to start sculpting some lean arms in time for sleeveless shirts!

Remember, exercise alone will not get you the results you desire just as dieting alone will not get you the lean, tone muscles you desire. However, when you combine diet and exercise together the results will amaze you!

(Note, when I refer to diet I do not mean the latest cabbage soup diet, paper diet, Atkins diets, etc. I am referring to a lifestyle change combining good eating behaviors. $16 worth spending is on Tosca Reno's Eat Clean Diet Book you can find at any bookstore, Target, Meijer or Amazon.com.)

Today's workout consisted of:

Tricep push downs (if you are workout out at home you can do Tricep dips on your stairs, or a sturdy chair or coffee table...even your tub. Just remember on the dips you need to keep your back right along side the object you are supporting yourself on so you do not get too far away and put stress on your shoulders causing possible injury).

Tricep kickbacks You can do them one arm at a time or both arms together. Just remember to not swing the weight and you are only moving your arm at the elbow joint.

Two arm dumbbell overhead press Remember on this exercise to keep your elbows pointing up towards the ceiling and your arms pulled tight against your head. If you can see space between your ears and arms your arms are not pulled in tight enough to get the most stretch and range of motion in the triceps.

Choose a weight that will allow you to complete 20-25 reps under good form. The last few reps should be challenging. If you get to 25 and you don't feel challenged choose a heavier weight. Complete 2-3 sets of each. If you have any questions about proper form on any of the exercises feel free to ask or consult a Certified Fitness Professional where you currently work out.

In between each set do abdominal crunches. Alternate between regular crunches and oblique crunches. Remember not to use your hands to pull yourself up...use your abs!

When you are done take time to stretch your triceps in order to keep your muscles long, lean and flexible and to promote new muscle growth. Drink plenty of water throughout the day and follow up with a small meal consisting of a protein, carbohydrate and a vegetable!

Protein Pancake & Other quick lowfat ideas

2010-02-01T10:00:00.000-08:00

This is a quick recipe that you can enjoy right off the skillet or even cold out of the fridge!

Mix 6-8 egg whites
1 tsp. vanilla
1/4 cup dry oatmeal (not the quick oats)
1/4 cup lowfat cottage cheese (or one container from a 6 pack)

Mix all ingredients together and then pour all of it into a round 9" skillet sprayed lightly with Pam spray. Cook until it is golden brown on one side and flip (works best with a w i d e spatula). Or, you can make small individual sizes. Cook until the other side is golden brown.

Sprinkle with cinnamon if you want and top with either Natural Applesauce, Lowfat Vanilla (or any flavor you like) yogurt. Even slice fresh fruit.

When I make the larger size pancake I fill half and fold the other half over like a crepe. With the smaller pancakes you can layer them if you want.

Makes enough for 1 large pancake or 3-4 small pancakes.

Another quick meal we like to make especially when we get home late is Eggs & Beans.
Cook 6-8 egg whites mixed with 2 yolks - you can do a light scramble or cook like regular eggs and flip to your desired taste (over easy, hard, etc.)
Mix in a small can of Bush Vegetarian Original Baked Beans and enjoy!

Adding hot salsa to your eggs will heat up your bodies core temperature and will give your metabolism a boost too!

Enjoy!

Legs, Legs & Legs

2010-01-28T04:03:00.000-08:00

A great way to burn calories is to use the large muscles of the body and that's what we did yesterday morning with with lots of cardio in between to keep that great ole heart pumping blood through our veins.

The format yesterday was 3:30 and 1:30; that is 3 minutes & 30 seconds of cardio and 1 minute & 30 seconds of an exercise and yesterday it was all about the legs!

During our 3:30 we jumped rope, ran laps & did jumping jacks. We had stations set up around the room for our 1:30 which included high step ups with weights (optional); hamstring curls on the stability ball; alternating lunges with weights (optional) and medicine ball leg extensions. It was a grueling 45 minute class that ended with some abs and stretching. There was no time to talk and everyone had a great workout.

I would imagine there are a few who might find it difficult to walk today; I know I'm a bit tight.
This morning I enjoyed a nice 20 minute run which ended with a nice sprint at the end. I felt good during the run and look forward to another workout later during the day.

Remember to follow your workout with a healthy meal including some protein to repair your tired and worn muscles and to provide them the fuel they need to grow!

Tuesday's Circuit Workout

2010-01-26T04:24:00.000-08:00

Dropped my bags at the desk this morning and jump right into my workout. I'm not nearly as sore or stiff as I was after last weeks work out and yesterday's early morning Cycle Class was a doozie!

After a 2 minute warm up on the AirDyne bike it was right into 15 second sprints (you know, riding like a mad person as fast as you can until you can't ride any harder or longer) at the top of every minute for the next 20 minutes with a 2 minute cool down. Needless to say, it didn't take long before the sweatshirt came off. I should think about getting a new sports tank to show off....

...Anyway, after the grueling bike ride it was out onto the floor for some circuit training...and of course the bike came along too for those 15 second sprints in between each exercise. No rest...all work, Summer is around the corner!

So, here is the lineup for today's workout. Choose the weights that will allow you to fail at the end of your set depending on your goals.

Incline Dumbbell bench press 25#
Bike Sprint
Nautilis Machine for back (or you can do Lat Pulldowns) 50#
Bike Sprint
Tricep dumbbell skull crushers 10#
Bike Sprint
Seated Hamstring Curls 55#
Bike Sprint
Leg Extensions 40#
Bike Sprint
Bicep Barbell Curls 35#
Bike Sprint
Shoulder Presses 20#
Bike Sprint
Standing Calve Raises 160#
Bike Sprint

Drink, Wipe Sweat & Repeat once more!

Follow up with some light stretching and a 100% Egg White Protein Smoothie. Today I added Activia Vanilla Yogurt to my Northwest Berry Crushed Fruit and 1/2 a banana...it was absolutely delicious!

Remember to check with a doctor before performing any exercises if you have any pre-existing conditions or are new to exercising.

Gauntlet Training

2010-01-21T03:39:00.000-08:00

Gauntlet Training is one of the most popular training classes held 6 times a week at the BrickHouse. The Gauntlet consists of 5 exercises for 1 minute each with a 2 minute break for a total of 6 rounds during the hour long training. Recently, the format has changed a bit to work & improve on endurance with 4 exercises for a minute & a half each. Every month and throughout there are Time Challenges so you can keep track of your progress and improvements over time.

During the evenings, we have to limit the class to the first 20 people because it is so popular. Excitement continues to grow for this class with members bringing in their friends who want to know what all the hype is as they read all about it on their friends facebook pages.

This is a class that delivers immediate results in overall body composition, strength, agility and endurance. During the class you'll experience core work, strength training, plyometric training, speed training and an overall cardio blasting experience! Lunges, Pull Ups, Dumbbell Training, Slosh Tubes and so much more! You'll get everything out of this training that you put into it! It's a class that will build your self confidence and challenge your body, mind & spirit.

There is no tricky choreography to learn or know. You'll find functional training exercises that everyone can do. The harder you work, the more your body will thank you! Don't get me wrong, you'll walk out of this class breathless, sore the next most (or two) for sure and you'll soon find yourself a Gauntlet Junkie!

Become a fan of the Gauntlet today, join a class and make 2010 YOUR YEAR! We are currently working on creating new programs for this class and introducing new equipment to further your abilities and progress for a better, healthier, fitter YOU!

Eating Healthy is easy when you are prepared

2010-01-19T15:16:00.001-08:00

I find it is always easier to eat well when you have planned ahead. For instance, on Sunday afternoons I try to make my food for the week. That may entail grilling 6-8 chicken breasts, making a large batch of wild rice or whole grain pasta with a variety of vegetables and packaging them in small containers. You can boil a dozen eggs to have ready throughout the week for a quick "grab & go" snack, cut up fresh vegetables like carrots, zucchini and asparagus to nibble on or include with one of your meals.

The chicken breasts you can grill with different seasonings so that you don't get too bored. Same with the rice and pasta. You can set some rice or pasta aside and add corn & peas to half of it and asparagus and mushrooms to the other half. Or, whatever vegetables you enjoy. Remember to include a variety of vegetables with your meals.

I try not to eat too much fruit. Maybe 1 fruit a day and generally before Noon. Because I am up for so many hours, I eat 6 times a day. I try to eat every three hours starting with when I wake up. So many people skip breakfast and that is the most important meal of the day! Research shows that individuals who skip breakfast gain more weight than those who eat breakfast everyday.

At night, I make my breakfast for the morning. I mix 6-8 egg whites, 1/2 cup dry oatmeal, 1/4 cup of lowfat cottage cheese, 1 tsp of vanilla. I mix them up and put them into a covered bowl in the refrigerator. In the morning I just need to give it a quick stir and pour into a pan. I cook it just like I would a pancake. I top it with either apple sauce & cinnamon, or vanilla yogurt and fresh fruit. It's also great cold, so if I make a few of them I can take them and eat them later during the day.

This morning I ate my protein pancake with applesauce & cinnamon at 4am. At 7am I had an egg white omelet with onions, spinach and tomatoes. At 10am I had a left over lowfat enchilada and 1/2 cup of re-fried beans. At 1pm I had a salad with radish, cucumber & tomatoes. At 5:00 pm I had 1/4 cup of cottage cheese and carrots (I was an hour late because I took a nap when I came home); and my next meal will be about 7:30pm which will be scrambled egg whites with green beans.

I'm always thinking ahead so that I'm not in a position where I'm likely to eat something that I'll regret later on, or worse go without eating anything at all. Be prepared...it only takes a little while.

Way to start the week!

2010-01-19T05:31:00.000-08:00

Got to the gym yesterday morning and decided to catch up on the 389 posts I missed on Facebook since I logged off on Friday afternoon. Needless to say I missed doing my own morning workout because I was busy bragging about my daughter Kate's recent crowning at the 2010 Miss Lake Huron Shores Pageant as Outstanding Teen and posting pictures.

By the time I was done, it was time to start my Cycle Sculpt class at 6:15am. It was a great class...we had 6 people show up and that was 6 without 3 of the regulars that usually show up for class. We had a great work out on and off the bike, lunging with the gliding discs, doing push ups, ab crunches, hamstring curls and more abs crunches with the Bender Ball.

I was able to get in another 20 minute bike ride about 4:15 in the afternoon in between all my other work that needed to get done, and then by 5:55pm I realized I was working till 7:30pm so I decided to jump into the Gauntlet class. This is by far one of our more popular classes and I've usually only done 30 minutes of it because of other things I need to get done and clients to train. But tonight I had time to do the full hour...of which Beth decided to change up. Instead of 5 exercises 1 minute long, she decided to have us do 4 exercises for a minute and a half. Wow, that extra 30 minutes was a killer and certainly made the evenings class challenging. We did bike sprints, medicine wall balls, push ups and walking lunges. That was followed by Sara's 30 minute Crunch Time class which blasted my abs!

By the time I walked out of the gym I was ready for bed. Needless to say, I slept like a baby.

This morning I was back at the gym and my training partner met me at 5am and we did a 20 minute bike ride while catching up on the last few months we've not trained together and did a complete full body circuit with bike sprints in between chest presses, lat pull downs, triceps, hamstrings, leg extensions, biceps, shoulders and calves. I'm telling you....I'm really feeling it today. I wish I was able to join our Yoga class this morning because my body really would have enjoyed that, but that didn't happen.

Great Workouts today

2010-01-13T10:55:00.000-08:00

I was full of energy after this mornings workouts! Was at the gym and on the bike for a great invigorating ride at 5am...followed that with a back & chest workout. Had a quick break and then taught a fun circuit class to the morning participants!

Today's class was fast paced; after the warm up we did medicine ball squats followed by walking lunges and repeated, then we did dumbbell chest presses on the stability ball followed by preacher curls for biceps and repeated. Then we moved onto bent over dumbbell rows and plyo pushups (or I gave them several choices to do their pushups on the ball, on the coreboard, and a few others) and we repeated that set twice too. Lastly we did medicine ball tosses on the stability ball and then went down on the floor for medicine ball leg extensions, after we repeated that set twice it was already time for a quick set of abs, pointer-dog's for the core and then ended the class with some stretching. I'll have to remember this one for another day...it might even work well with my Cycle Sculpt class...hmmm

I hope the new participant who came specifically to try the group x class enjoyed it. See everyone on Friday for a great Cycle Sculpt class...6:15am!

Do what works for you

2010-01-12T15:09:00.000-08:00

Earlier today a friend commented on one of my posts on Facebook about getting up everyday to workout at 4:30am. She didn't know how I could do that regularly, as she's been doing it only for the last few days. My husband commented back the following, "You don't worry about how anyone else does it regularly you just keep doing it and as it turns out that is what's considered regular. Kinda of neat isn't it??" That is so true! If you simply just continue to do it, eventually it becomes routine, it becomes regular, it becomes a habit! (Hopefully it's a healthy habit.)

I've been getting up early (before 4am) every day (except on weekends) for the last 13 years. First thing in the morning is when I like to workout. It's a time before anything else has to be done, a time before anyone else needs anything from me and once it's done I don't have to worry about not doing it later. If I happen to get in another workout during the day, that's a bonus! No worries.

Don't stop trying whatever it is you are trying to accomplish, whether it's an exercise routine, going to school, reading a book, trying to stop smoking, cleaning up your diet....continue to make small steps towards accomplishing what it is that you are trying to accomplish and eventually you will get there. And when you do, you'll be proud! And like Ken said, "...if you just keep doing it, eventually it becomes regular."

Do whatever you need to do that fits best with your schedule in order for you to be successful at achieving it! You can do it!

Another Great Day

2010-01-06T09:54:00.000-08:00

Last night I made sure I got in an additional 20 minutes on the elliptical rider in the evening before setteling into the evening relaxation mode. My dog would have preferred a walk, however he graciously laid next to the elliptical while I worked out.

This morning I had a great 20 minute bike ride with some sprints about 5:15am. Then, at 6:15am I had a Group exercise class to teach which included lunges, medicine ball work, core work, biceps and shoulders, one-legged hamstring curls on the stability ball and of course push ups. It was a great workout in addition to my bike ride earlier. I had every intention on joining the Gauntlet class this morning, however other business kept me from fitting that in.

Resolutions

2010-01-04T09:39:00.000-08:00

Well, the New Year is here and with it brings an opportunity to grow, make changes, learn from our mistakes and opportunities to continually challenge ourselves.

I started the New Year off with a brisk morning walk with my dog and Ken on the boardwalk in St. Clair then headed to the gym for a 30 minute Gauntlet class and later, re-organized an office.

This morning I started out with a 20 minute bike ride, trained shoulders and abs (rear delt raises, ab crunches on the ball, lateral raises, oblique twists on the ball, shoulder press, ab crunches on the ball) followed by a 45 minute cycle class which included walking lunges, bicep curls, push ups and more abs!

A Year in Review

2009-12-30T03:29:00.000-08:00

2009 has been a great year. In February we went to Shanty Creek to ski. Well, Ken and his son snowboarded, I got hooked on the Twilight Books and sat in the lodge and read. We took Kracker with us (our Bernese Mountain Dog) and he enjoyed being walked around the lodge in the cold, snowy winter weather. For some reason this year, the thrill of being out on the slopes just didn't seem very thrilling to me.

My youngest daughter Kate is an exceptional dancer and had several competitions in which she won high Platinum awards. I was there in Chicago to see her dance; she is utterly amazing! She dances almost every day of the week for hours at a time. It's what she enjoys doing most. She also received her drivers learners permit. She logged in many hours and miles driving Ken's huge Dodge Ram to Jackson and back; this fall she even drove me home from CMU. She is a very good driver.

We also had the opportunity to do a lot of camping over the year (mostly in the rain) starting with a wonderful Easter weekend to our favorite campground in Glen Arbor. It was the first week in April, the weather was cool and we had the campground to ourselves. We enjoyed our favorite wineries without the crowds and found time to just sit and relax and read. Some of our best sleeping is done while we camp; the fresh air does wonders! Kracker joined us on all of our camping trips - he is a very good camper and enjoys sleeping in the tent too! He gets lots of walks while we are vacationing which he enjoys very much.

We also did a lot of Archery camping trips (where we encountered the majority of our rain on every trip!). We had 1 or 2 a month which kept us busy. Our favorite was when we went to Denton Ski Hill in Pennsylvania in July. Again, a rainy trip but the scenery was wonderful. We got in a lot of exercise climbing the hills too.

In July, we also celebrated my daughter Sara's graduation party and in August we said good-bye as she set off for college life at CMU. She has adjusted well to college life and has blossomed into a wonderful and beautiful young woman.

My other daughter Emily was diagnosed with Crones Disease, a very mild stage. However, this concerns me as it will now be something she will have to deal with and try to control for the rest of her life. She stays busy working at a lovely boutique in town and is looking forward to going to Western next fall.

Recently, we took another wine tour to the Niagra on the Lake region over the Thanksgiving Holiday. We stayed at a lovely B&B and visited over 25 winery's. Again, Kracker joined us and enjoyed the many walks through the downtown area. He was on his best behavior and he was even invited back by the hostess of the B&B (who does not generally accept any pets!).

Physically I've enjoyed teaching morning and a few afternoon classes at the gym up until about September. I've had about 3 months off from teaching morning classes and I'm looking forward to getting back to teaching them after the New Year. In the meantime I've tried to keep up with my morning training which includes cardio and weight training. The last two months I didn't get in too much weight training as I returned to school to take a Pharmacy Technician course which I passed with a glorious A! I spent a lot of time studying in the morning after my cardio because I didn't have too much time to study the rest of the day. With that behind me, again I am anxious to get back on track with a regular weight training routine again with the New Year.

As this year ends, I am looking forward to all that 2010 will bring and all that I can accomplish.
I plan on starting by getting back to something I used to do about 10 years ago; WRITE everything down that I eat and all my workouts. This was very successful for me years ago when I was training to compete. I already have my journal ready to go and I'm looking forward to filling it up on a daily basis and making some significant changes. I am not looking to compete anytime soon; I would like to work on getting back towards that physique though.

At 40 something I find you have to work a little harder (a lot harder!) to keep yourself in shape. While I am no slouch or out of shape by any means - there is nothing wrong with being strong, lean and emitting a healthy glow of a fit body. I'm going to push myself a little harder, work a little hard and enjoy all that lies ahead. In 2010 I am committed to making some changes and tightening up a few things below the belt!

What are your goals for the new year and how do you plan to accomplish them?

Fun with fitness

2009-10-05T07:25:00.000-07:00

Last weekend I tried wii active. I'm not sure what program I did as my daughter had set it all up for me and even created my mii (she did however, let me pick out my outfit for my mii).

I strapped on the leg holder to my right thigh to hold the numchuck and held onto the controller in my right hand. In the beginning, I was first instructed to complete a short warm up that included some jogging and kick ups. On the tv I could watch my mii character run around the track on the screen and even pass up other characters on the track.

The workout took me about 36 minutes and I'm not sure if it was a 20 minute simple workout that ran over because I noticed that if I didn't follow the trainer on the screen, my reps were not counted. I was instructed to do 20 alternating lunges, but if I lunged too soon, that lunge didn't count; or if I was instructed to do 20 lateral raises and I did them before the trainer instructed me to do so they didn't count. So I'm not sure while I may have done 60 squats, or 40 lunges the time was still counting, but the trainer only counted the reps that were done in time with her.

She did remind me that I needed to slow down, or wait for her...she reminded me to watch the demonstration if I needed help. (Me need help!?) So, 36 minutes later I had earned a Bronze trophy...probably because of my time, or maybe because I didn't follow my trainer exactly!

Life at home has been rather hectic so I haven't had a chance to play it again, but I'm told by others I'll be scolded for that too as when I log in next and the trainer tells me it's been a while since I last played.

A few weeks ago I ran into someone who had used wii fit and lost almost 18#. After feeling like she had plateaued, she purchased wii active and had lost another 8#. Good for her...that's great! Not that I have to lose 18# or even 8#, fitness should be fun! Whatever it is, if you enjoy it you are more likely to participate in it. I'm looking forward to trying it again soon!

A fresh perspective

2009-09-01T04:46:00.000-07:00

Last night I had the opportunity to get my butt kicked in an awesome class called the Gauntlet at the BrickHouse. It was a great workout and I can't wait to do it again - hopefully Wednesday night!!

Because I spend so much time managing the gym and tending the front desk, I am not always available to make it to the many awesome classes that we have to offer. I don't worry to much about it because I do get my own workouts in first thing in the morning and I usually have a class to teach depending on the day of the week.

Having the time last night to do the Gauntlet was a refreshing change from my own workout and classes that I teach. I realized how much I miss participating in classes. Teaching is completely different. Its nice to have someone lead you on and motivate you!

If you find yourself in a slump with your own fitness goals or workouts, you might consider getting to a class, hiring a personal trainer or getting a workout buddy to meet you at the gym, or on the trails. Trying something different might be just what you need to break through any barriers you might be faced with.

I've not been lazy

2009-08-21T06:14:00.000-07:00

It's been a while since I've posted to my blog but that doesn't mean I've been slacking off.
It's been a busy 2 weeks. I've been in the gym and keeping up with my workouts and teaching classes. Last weekend I spent the day out on the lake with my family, read a book, took a nap, swam in the pond with my youngest daughter while my oldest went off to college (yikes!)

Last night after I trained a client, I took a run along the bike path. Whew, it was hot! I saw a bunch of Turkeys in a nearby field, one older man riding his bike and and a father and son on roller-blades with hockey sticks in tow. Did I mention it was hot?

This morning, my workout partner was a little late arriving and she wasn't feeling up to par. (Did I mention she didn't show up on Monday or Tuesday this week?) However, we did manage to get in a great bicep & back workout. I trained a little heavier than usual today and then I hit the bike for 20 minutes of cardio and then finished up with a some more weight work in my morning class.

I'm looking forward to the weekend and a little rest and relaxation.

Sets of 25

2009-08-13T09:45:00.000-07:00

Today was a great workout!

20 minute bike ride to warm up and get my heart pounding
25 dumbbell chest press 25#
Sprint around the track
25 hamstring curls 60#
Sprint around the track
25 tricep kickbacks 10#
Sprint around the track
25 leg extensions 40#/30#
Sprint around the track
25 Reverse grip lat pull downs 90#
Sprint around the track
25 Shoulder presses 15# & 25 Lateral Raises 8#
Sprint around the track
25 Standing Calf raises 140#
Sprint around the track
25 Double crunches
25 Alternating crunches
25 Jump Squats

Back to basics

2009-08-10T13:19:00.001-07:00

After 5 days out of the gym, it was time to get back to basics! A 20 minute bike with a two minute warm up and sprints for 20 seconds at the top of every minute. This was followed up with core & ab exercises including crunches on the ball, side crunches on the ball and plank exercises.

My early morning class consisted of another 45 minute workout which included walking and jogging around the track with walking lunges for our glutes. The last 10 minutes included additional ab crunches and some moderate stretching.

Tomorrow my training partner will be back, my opportunities for vacationing are dwindling with school starting in a few short weeks and I'm sure the intensity of our workouts will pick up as well.

While reading a health magazine over the weekend I stumbled across a quote that said A goal is a plan with a deadline. I thought that was pretty cool!

Write me and tell me your goals!

PS...Yes, we had horrible rain on Saturday all day followed by awful heat & humidity on Sunday.

Coudersport, PA

2009-07-29T10:53:00.000-07:00

Spent 5 days in Coudersport, PA at an Archery Event at Ski Denton. What beautiful country, in the middle of no where without cell phone or Internet service, but plenty of rain!

We took the chair lift up to the top of the mountain that led to the double black diamond runs some 2000 ft high to shoot the 3-D Archery ranges that were set up coming down the mountain. There were three shoots to work your way down in the mud the rain had created all weekend. It was a treacherous trek (I think I can confidently say I survived the double black diamond runs - of which you'll never catch me coming down on ski's!). My step-son did take a pretty nasty spill down one of the mountains (I'm sure I told him to walk down carefully but when I looked next we was running out of control arms & legs flailing about - thank goodness he didn't hit his head or spear himself with an arrow) he ended up only with a bruised ego and a pretty nasty gash on his knee which we had tended to by first aid when we made it down the mountain. The rain fortunately didn't interrupt our longbow shooting one bit though; just made it a little more challenging to maneuver on the mountains.

One morning we took the Cardiac Run (which we had to climb up - a little safer than our trek down) but my legs and butt sure got a workout climbing up and down that mountain 5 or 6 times. Not to mention my back and shoulders drawing back my bow over 150 times ... ok, I missed a few times and did a few re-do's but I'm a pretty good shot. I didn't lose any arrows, but while I was there I bought a new dozen and broke two of them!

The trails were beautiful. The rain came everyday off and on, we only had one bonfire on the last night and that was soon extinguished by the rain. My dog Kracker spent lots of time in the tent in order to keep his newly bathed coat clean and from smelling like wet dog. He was the hit of the campground, everyone complimented on how well behaved he was and like usual, when it came time for bed he was out like a light.

Weekend Chores

2009-07-15T10:26:00.000-07:00

The weekends are great for relaxing with a good book, sleeping in and even getting things done around the house. That's how I spent the Fourth of July holiday this year...getting things done around the house.

Five full days of up and down basement stairs and even 20 stairs in the barn with boxes, rubber maid storage bins (filled bins) and bags of garbage. I can't count how many trips we made up and down the stairs but I know it was a lot! My legs and glutes had their fair share of exercise as we spent the entire weekend cleaning out the basement, cleaning the garage and cleaning the upstairs of the barn.

This doesn't include the six hours we spent mowing the lawn and weeding the gardens where there was more bending, squatting and pulling going on!

I'm sure a lot of calories were being burned over those five days climbing stairs, lifting and carrying heavy boxes; which I'm happy about because I didn't spend any time in the gym. If it doesn't sound all that exciting to you, try taking the stairs two at time, lunge from the house to the barn and run back with empty arms to do it again and you can get in quite a workout!

Think about all the ways you can get a workout it.....you can lunge to your mailbox (if it isn't on your porch); you can lunge down your hallway (try holding something over your head while you do, like your laundry basket), you can do push ups on your stairs, tricep dip on your stairs, squats at the kitchen counter and so much more. Be creative!!

Give it a try!

Ready Set Go!

2009-07-01T04:15:00.000-07:00

Here's a quick workout you can do anywhere. Depending on your time frame you can repeat the circuit as many times as you like. Do each exercise for 1 minute.

Knee Lifts
Alternate lifting your knees up toward your chest reaching opposite arm in the air
Remember to stand tall with your chest lifted

Hamstring Curls
Step right foot to the side, lift left heel to the buttock
Step left foot to the side, lift right heel to the buttock
You can alternate the opposite arm up to increase the intensity

Push Ups
Lower chest toward the floor, press back up, fully extend your arms
If you are a beginner you can do these on your knees

Alternating Lunges
Step left leg forward and lower your body toward the ground
Keep chest lifted, don't let your knee extend past your toes, keep shoulders over your hips
Repeat on the other leg

Crunches
Lie on your back, knees bent, feet flat on the floor, arms behind your head
Lift shoulders several inches off the floor and slowly lower while keeping your abs pulled in
Don't use your hands to pull yourself up

Squat Jumps
Stand with your feet hip width apart, squat (keeping your knees behind your toes)
Jump upward as quickly reaching your arms over your head
Land softly (like a cat), bending your knees and jump again

Superman
Lie on your stomach with your arms at your sides
While looking down at the floor (keeping your spine neutral) lift your chest off the floor
Lower down and repeat

Grab a quick drink of water and do it again if you time!

Rain, Rain Go Away

2009-06-23T03:21:00.000-07:00

This past weekend I attended an Archery event with my husband, step son and Bernese Mountain Dog - Kracker. Packed was my i-pod, running shoes & workout wear. As we approached the event grounds, which were located in Berrien Springs (near St. Joseph's), I was delighted to see the long paved road that lead from the main high way into the campgrounds. It would be a perfect place to run each morning and evening before heading off into the trails to shoot our bow & arrows.

Upon arriving on Thursday afternoon, my step-son set out to find new friends while we set up camp in the middle of what looked to be a huge football field (not our typical private wooded campsite we are used to when we camp in Glen Arbor) and had sandwiches for lunch. We then set out to wander around the vendor area to see what was going on.

After dinner, and and some quiet time around the campfire, we settled into our tents for good nights sleep. We were looking forward to not having to wake up to any alarms at 2:30 in the morning to leave for work. However, just about 2:00 am we were awaken to the pitter patter of rain drops on our tent and a bright flash of light followed by a loud clap of thunder. We were up!

We immediately got up and started to zip up the windows on the tent as the winds picked up and rain fell harder. My husband checked on his son's tent which was good to go while the dog slept silently on the floor of our tent. The next hour was like being in a high pressured car wash without your car! We watched out the window as other tents (not securely staked down) blew over. There were several campers scurrying about trying to keep their tents in place. My step-son was not interested in leaving his tent for ours; he thought it was pretty cool to be in his own tent; the dog was still sleeping. Fortunately, our tent held up and we managed to get through the night without any leaks. My step-sons tent fared just as well.

The field was a muddy mess in the morning. We actually got the truck stuck in the mud and had to have the plow pull us out. Didn't look like I was strapping on my shoes today for run - the mud was everywhere! Good thing we had on sandals...it was ankle deep in some spots. The huge vendor tent collapsed during the night and that was not good for the vendors and their products.

That afternoon we attempted the muddy, mucky trails and set off to shoot our bows. As we were coming out of the trails, another afternoon storm had us back in our tent for an hour or so. The dog slept and my step son joined us as we all sat and read the books we brought. Once the rain broke we headed out to see the progress being made on erecting the vendor tent, my step-son was playing catch in the mud with the new friends he made and we all caught up at the free chili dinner later that evening.

We were in for another bought of storms that night, worse than Thursday. Friday we actually held our tent wall against the wind (just in case). The wind and rain were so loud that we couldn't even talk to each other and even had a hard time hearing each other when we yelled. I kept running over to the other end of the tent to peek out the door to make sure that my step-sons tent was still there and to ask if he was ok. He still didn't have any interest in coming into our tent, he thought the whole thing was pretty cool. The dog was still sleeping.

Needless to say, as the storm passed, there were several overturned tents, broken canopies, and the awning on a camper next to us had been blown away. And even more mud! I certainly wasn't putting on my running shoes today. It was a mess to walk anywhere. As cars and trucks tried to venture the ever deepening ruts in the grass, mud was spattering everywhere.

Saturday and Sunday turned out to be nice sunny days. There were several campers packing it up first thing Saturday morning and made their way out there. We hung around and enjoyed the rest of the weekend. My step son played more ball and then he and my husband spent about four hours shooting their bows while Kracker and I hung back at the tent & enjoyed the sunshine.

I never did get my running in over the weekend, but there is always this coming weekend in Grayling as we head off for another Archery event.

Rollerblade Power Workout

2009-06-16T09:52:00.001-07:00

I enjoy going to Stony Creek Metro park and rollerblading early morning or early evening when there isn't alot of traffic (because I'm not really good at stopping - especially on the downhill spots!).

It is 6 miles around the park and every mile I come to I get down in the grass and do 25 squats, 25 push ups and 25 ab crunches and then I take off for the next mile ahead and repeat this all the way around the park.

Make sure to take water with you (I like the camel back water coolers) and don't forget your safety gear including helmet, knee pads, wrist guards and elbow pads. Be careful not to play your i-pod too loudly - you'll want to hear anyone or anything coming up behind you.

A Salad so delicioius!

2009-06-08T13:08:00.000-07:00

I celebrated my fast with a small delicious salad topped with chicken and lite dressing from our favorite Mediterranean restaurant, Lebanese Grill in Shelby Township. It was heaven!

The last several meals that I consumed were small, and I really spent a lot of time chewing my food thoroughly. Chewing your food thoroughly aids in better digestion and absorption of the nutrients by the body.

I feel so much better than I did a week ago. My complexion has even cleared up and my stomach is flatter.

Over the weekend I did a 20 minute stint on the Elliptical rider and followed that up with several hours of weeding and hauling compost into the gardens. On Sunday, I attended a Drums Alive workshop to experience the pulsating rhythms of drumming on the stability ball - something new to bring to the BrickHouse Group Fitness schedule...it was a ton of fun!

Today was back to normal, my training partner and I kicked it up a notch on our training with a gut busting bike ride and 2 cycles through our circuit workout. We were whipped afterwards!

The worst is over

2009-06-05T05:03:00.000-07:00

I am now three days into my 5 day fast. The first day was the worst! Yesterday wasn't so bad except for the frequent visits to the bathroom. I've been drinking lots of water, chicken broth, green tea and juice. The bloating that I was experiencing is gone and I'm not experiencing any gas.

I cut back a little on my workout today; I didn't ride my 20 minute bike ride as hard as I usually do and our workout today consisted of biceps & triceps without the bike sprints. I have 2 classes to teach today, they both include a 20 minute bike ride. I taught my first class (again - easy on the bike ride) and followed it up with back, shoulders & chest exercises. I will not push myself this afternoon either because I do feel my energy levels a little lower than normal.

We'll see if I can make it over the weekend; maybe three days is enough and I might add a small plain salad in later this evening.

Aaaah! No food!!!

2009-06-03T10:41:00.000-07:00

Had a great workout this morning with my girlfriend Judy. Before she arrived I had already rode the bike for 20 minutes. Together, we rode another 20 minutes and talked about our day yesterday and our plans for today. (I didn't know everything that was ahead for me...)

We continued on with our circuit workout and bike sprints as usual and then went through it a second time without the sprints as we ran out of time.

After our workout, I had a class to teach which was a lot of fun, although I think I heard Maria (a frequent attendee complaining (nicely) that I was mean! :)

What was mean, was after my class when I went to go get something to eat, my husband informed me that we were doing a 5 day fast! No food! Only liquids! I know that fasting is good for you but I hate doing it. It is going to be a really long 5 days...

Workout Warrior - Shoulders

2009-06-02T03:14:00.000-07:00

Feeling a little frazzeled with your routine? After your warm up (maybe a 20 minute run, bike ride or swim) try this quick routine to blast your shoulders - just in time for tank top season!

Using Dumbbells that will allow you to complete 25 reps (with the last rep being somewhat difficult to complete) without sacraficing form do the following three shoulder exercises without any rest in between:

Lateral raises
Shoulder Presses
Upright Rows -go immediately to:

1 minute of Jumping Jacks
1 minute of Squats (just your body weight) - immediately start over with the shoulder exercises

Repeat 3x

Do not rest until you have completed 3 sets; then cool down with a short walk, slow bike ride and stretch. Remember to drink plenty of water before, during & after your workout.

Burn baby, burn!

2009-06-01T04:59:00.000-07:00

The Memorial Day weekend was an absolutely stellar weekend weather wise. It also was a great weekend to be outdoors which is exactly where I spent it along with my husband. Friday through Monday was spent working in the gardens, moving mulch, hauling compost, pulling weeds, mowing the lawn, pulling more weeds, planting in the gardens, pulling still more weeds and by the afternoon on Monday we were pretty pleased with our efforts. The yard looked great, the gardens were just about finished with planting (still have a little more to do) and my flower beds are ready for annual plantings in the next week or so.

On Saturday & Sunday we were in the gardens, knee deep in dirt by 6am. I managed to get in a walk with my dog which really wasn't much of a walk, he wanted to relax on his holiday and had no interest in a long walk. On Sunday, in between planting, I decided to leave him home while I went out for a run along the bike path in China Township. There I managed to pass a turtle trying to cross the path and on the way back was startled by a coyote who was out for his morning jog.

On Monday afternoon, I was reading the latest edition of Health magazine which stated an hour of gardening burns 347 calories....judging by the numerous hours I had put in over the weekend in the gardens, moving mulch, weeding, bending, shoveling and more I should have been dead with well over 20 hours of butt busting, calorie burning yard work!

Now I can sit back, relax (while still pulling the occasional weed or two) and enjoy the yard, and watching the gardens bloom & grow & flourish over the next few months.

With that all behind us, we headed up to Glen Arbor for a week of camping...in the rain! But it was worth it to hear only the pitter patter of rain drops in the morning instead of the alarm clock. While we were gone, we did a lot of walking and even managed to get to the gym in Maple City for a workout and hot shower!

The weekend wrapped up with two more days working in the yard, mowing the lawn and celebrating my oldest daughters high school graduation.

One Two Three Lunge...

2009-05-22T10:48:00.000-07:00

Shame on me, I haven't done my daily blogging!

Tuesday evening, my husband had a client to train and I decided to run along the river. It was a beautiful evening, and quite warm (finally!) I ran the first mile and did a run walk on the mile back. As I headed up the long driveway I decided to lunge .. 75 lunges later I still hadn't made it all the way up the driveway. Well, there is always next time! My legs and glutes were on fire the next morning. A quick 20 minute bike ride had me all lose and ready to go the rest of the day. I followed it up with 20 minutes of Ab work.

I only had 1 person show up that morning for my 6:15am class (the women had decided to take a 20+ mile bike ride through Clinton Township & Mt. Clemens instead - I don't blame them as it was a very nice morning). So, instead we just did additional cardio in lieu of our regular morning ball class.

My training partner came back today and we trained hard (to make up for the 5 days she was gone). We did our 20 minute bike ride and then continued with our circuit workout tossing in some additional ab work, lunges and calf work.

I finished up the week today with an afternoon class and wished everyone a safe Holiday weekend!

(I did get in my own workouts while my partner was gone.)

Enjoy the Holiday weekend and get outdoors!

Cellulite

2009-05-19T02:41:00.000-07:00

Cellulite is fat, plain and simple. The dimpled, cottage-cheese, orange peel appearance is caused by the honeycomb shaped connective tissue that separates fat cells into compartments. This honeycomb shape gives fat a greater chance to protrude or bulge, giving it that unattractive cottage-cheese look.

Genetics determines where your fat cells are and how many fat cells you have. If you exercise regularly, you'll decrease your odds of developing cellulite, or if you do, the dimpled look won't be quite as pronounced.

There is no easy, quick, miracle fixes to eliminating cellulite. So, don't waste your money on cellulite creams or expensive surgeries. Your best and safest bet is daily cardio exercise combined with two to three strength-training sessions a week along with a healthy diet.

A wiser way to spend your money to combat cellulite is to invest in a personal trainer who will help you put together a workout program and suggest a sensible eating plan to help you achieve your goals. After that, it is up to you to stay consistent with your training and eating habits on a regular basis.

Rest Days to avoid burn out and over training

2009-05-13T10:28:00.000-07:00

Yesterday was a day off from weight training. My training partner was out again today, but I did complete 40 minutes of cardio that included 20 minutes on the Stairmaster and another 20 minutes on the bike. I had intentions to run later in the evening, but that turned into a walk with my dog down along the St. Clair River and a quick stop at Simply Marcella to buy a cover for the new handbag my daughter's purchased for me for Mother's Day.

Today, I ran for 20 minutes and then rode the bike for 20 minutes and taught a group fitness class today that incorporated front lunges, rear lunges, squats, chest, shoulders, back, triceps, abs & core using the stability balls, medicine balls, bender ball and resistance bands.

It's alright to take a break (maybe every third day) from your weight training workout (especially if you train hard on a continual basis) to let your body rest. During your weight training you are breaking down your muscles. It's actually during the rest and recovery periods when your muscles repair themselves, get bigger and you get stronger!

So go ahead, train hard today and then tomorrow maybe just incorporate cardio and core exercises..your body will thank you for it and respond better the next time you train.

In health & fitness...

It's all about what you put into it

2009-05-11T12:12:00.000-07:00

After a restful weekend which included an early morning run on Saturday, I was ready to jump back into my weekly workout. I was on the Stairmaster sweating up a storm for 20 minutes first thing this morning before my training partner arrived. Once she arrived we rode the bike for 20 minutes and then started our weight training workout which included squats with dumbbells, hammer curls, pushups, bent over rows and shoulder presses. We did 2 minutes on the bike between the first two sets and then finished up with abs and stretching.

It's a great feeling seeing the changes that occur when you train hard and eat right. Don't give up!

All About Legs

2009-05-05T03:33:00.000-07:00

Yesterday was a great day all the way around, other than the turned rib I had! I forego my morning run and did my 20 minute bike and a circuit workout with my training partner. I had a 6:15am strength class to teach and then a 12:10 class that included a 20 minute bike ride with sprints followed by strength training and abs. I ended the day with a 20 minute run and a complete leg workout.

The leg workout included a superset with prone hamstring curls followed by standing single hamstring curls. Then I did deadlifts followed by single leg extensions. This was followed up by weighted walking lunges and then seated calf raises.

Each exercise included 3 sets to failure.

This morning my training partner and I did our 20 minute bike ride and decided to train biceps and triceps. I will try later this evening to either get in a run with my girlfriend back home or take my dog for a nice walk through the park or on the boardwalk along the St. Clair River.

What ever you decide to do today, give it your all!

Circuit Workout Tuesday

2009-04-28T03:29:00.000-07:00

Woke up this morning and headed to the gym as usual. Before my training partner arrived I ran for 20 minutes on the treadmill to get in some extra cardio.

When she arrived we rode the bike for 2o minutes and then started a new workout routine which included dumbbell squats, push ups, bent over rows, shoulder presses & bicep hammer curls. We completed the exercises one after the other and went through the circuit three times.

After we completed the first sequence we rode the bike for 1 minute; after the second time we lunged and walked around the track twice; and the third time we did about 15 minutes on the elliptical to finish up. Half way through the workout we had our heart rates up and we worked up a really good sweat too!

Tomorrow we will train with a different set of exercises...

Monday Madness

2009-04-27T11:08:00.000-07:00

The weekend came and went and I managed to get in a bike ride in a the gym on Saturday and a a walk with my dog Sunday at Partridge Creek Mall.

My training partner did not come in today; tomorrow we are going to start a new routine for the next few weeks to change things up a bit; stay tuned!

This morning my workout included 40 minutes of cardio; 20 minutes running and 20 minutes on the bike. My 6:15 am class included plyometric jumps, jumping jacks, push ups, crab crawls, abdominal crunches and a quick lap around the gym. We repeated this three times and then did some upper body and lower body strength training followed by some more abdominal exercises.

My afternoon class included a great 20 minute bike ride with 10-15 second sprints every minute and then we headed outdoors for some fresh air while we ran around the building. Then we retreated back indoors and concentrated on 1 minute exercises for the upper & lower body and followed up with ab crunches and stretching.

Keep on moving!

Facebook and Twitter

2009-04-24T05:00:00.000-07:00

This morning I after my workout I was on the internet and there was a story posted about a woman addicted to Facebooking so much so that she turned down helping her daughter with homework. I couldn't help but click on the link with 12 comments already posted about the story. I was amazed by how much time people spend on these sites!

Just recently I started my own Facebook page and caught up with a few friends from my past which was fun, but unfortunatley I do not have time everyday to dedicate to Facebook. I check it every once in a while.

Twitter I am even less familiar with. I did start a twitter page and then that was it...I have no idea what it means when I get an email saying that someone is following me on twitter, come to think of it I don't think I've gotten any emails announcing that in the last week. Maybe I wasn't worth following anymore.

If anyone can give me any pointers that would be great. I think these are probably great tools for marketing and networking business's, but honestly I haven't had the time to fully research them.

Next week my training partner and I plan on changing up our workout routine so I'm looking forward to that. Last night I ran about 5.5 miles with my girlfriend, it felt great to be outside in the evening air. Today, after work I am looking forward to going to see the movie Earth.

Another great day and weekend upon us (if the rain holds off during the day on Sunday). I hope everyone has a an opportunity to get outdoors and enjoy! Don't forget your sunscreen.

Wednesday's Workout Ab Blast

2009-04-22T05:01:00.000-07:00

When I arrived at the gym I got a head start on the bike and rode for 20 minutes before my training partner arrived. We rode for another 20 minutes and started our circuit workout. Today we added ab crunches after each exercise before doing our bike sprint. After that, I had a 20 minute break and it was time to teach my morning ball class. This is a really fun class and everything is done with the medicine balls, bender balls, physio balls and resistance bands.
I don't know about you, but I got off to a really good start this morning!

Keep on moving!

Earth Day

2009-04-22T04:51:00.001-07:00

Over the weekend I was out at the local drug store and for .99 there was a really great reusuable tote bag. I bought one and probably should have bought a couple more. As I was out and about over the weekend at various stores I saw a few more that ranged in price from $1.99 to $2.99 (not nearly as nice looking as the one I picked up for only .99). These bags are great for carrying your lunch, or toting your books to the beach. I like using them on car trips because they are convenient to keep small snacks, magazines, books & kleenex in one spot nearby.

Some other things that you can do to celebrate Earth day, and be more "enviornmentally friendly", is to turn off lights when you leave a room, use recycled paper, "green" friendly household cleaners, pick up litter on the streets and plant a tree! These are just a few things that will go a long way.

For more information on some things you can do, log onto http://www.scholastic.com/actgreen/

Outdoor workout

2009-04-20T11:39:00.001-07:00

What a great weekend! I hope everyone had an opportunity to get outside and enjoy the wonderful weather. Some people went to the zoo over the weekend and apparently the great metropolitan area had the same idea!

Saturday and Sunday I grabbed my i-pod and enjoyed a 2 mile run along the path in China Township in the morning. Saturday was much nicer with the sun beating down on me, Sunday provided a nice crisp breeze.

It was a great weekend to work outdoors and clean out the gardens. I moved about 20 large rocks from one garden to another, helped Ken plant some onions and other vegetables and herbs too. There was heavy lifting and squatting going on all weekend long - it made for a really good workout.

Oh, and by the way, dinner with my friend Friday night was very enjoyable!

Yeah the Weekend!

2009-04-17T04:13:00.000-07:00

Friday is finally here, the sun is shining and they are expecting a high of 70 degrees today, woo hoo! Friend and I trained again today and after our bike ride we concentrated on triceps and abs to day instead of our circuit workout. I rode the bike for another 40 minutes because only one person ventured out to the class today (the rest are still on Easter vacation). After my noon class today I am looking forward to a relaxing weekend and the beautiful weather!

Later tonight I am taking dinner to my friends house so we can relax and catch up. We share the same birthday (4.20) so we look forward to celebrating it together.

The rest of the weekend Ken and I will spend working around the house in the gardens and flower beds getting them ready for the summer. We will walk our dog Kracker and let the pig and goat roam around the yard during the day. We also have to move 50 baby chickens from my bathtub to the chicken coop. Oh, you didn't know about them? You can read more about my "farm life" on my website http://www.marissajarrett.com

Have a great weekend, take a bike ride, go for a jog or a nice walk!

Today's Workout

2009-04-16T03:26:00.000-07:00

This is what my workout consisted of today:

20 minute bike ride

Leg Extensions 40# 20x 30# 10x
15 second bike sprint (84 rpms)
Lat pull downs 80# 35x
15 second fast bike sprint (84 rpms)
Incline Chest press 25# 25x
15 second fast bike sprint (86 rpms)
Seated Hamstring curls 45# 25x
15 second fast bike sprint (88 rpms)
Tricep push downs 30# 25x
15 second fast bike sprint (90 rpms whew!)
Bicep curls (standing) 12# 25x
15 second fast bike sprint (88 rpms)
Shoulder Presses 15# 25x
15 second fast bike sprint (91 rpms whew! - heart is pounding!!)
Standing Calf Raises 170# 25x
15 second fast bike sprint (90 rpms whew!)

Did an additional 15 minute bike ride to chit chat with training partner since our workout didn't allow us time to converse!

Cardio Day

2009-04-15T04:08:00.000-07:00

Today was a cardio day. I spent 20 minutes on the Elliptical then another 20 minutes on the bike. About 30 minutes later I had a ball class to teach; so this allowed me to get in some resistance and core training as well as concentrating on upper and lower body exercises and abs using the swiss ball, bender ball, medicine ball and resistance band.

After class I was stopped by a participant who mentioned they had gone grocery shopping and bought some brown sugar to put on top of their whole grain oatmeal. This is sabotage! If you are looking to make honest changes in your eating behavior stop adding unnecessary sugars to your food. If you are looking for something to add flavor to your oatmeal try a dash of cinnamon, or nutmeg; even vanilla flavoring. Half of a banana, or fresh blueberries make an even better alternative to any type of sugar.

"I want arms like yours"

2009-04-14T03:03:00.000-07:00

Yesterday evening a woman stopped me and said she wanted arms like mine. I appreciated the compliment and thanked her. She asked what I did and I told her "I work very hard"; she said she figured that is what I was going to say.

The truth is I do work hard, very hard. I train hard every day and I also eat right too. By eating right I mean that I eat 5-6 small meals throughout the day, spaced out every three hours. I am careful to eat only within my serving sizes.

There is no miracle exercise or miracle food. I'm dedicated to working out and taking care of myself. The more I work out, the better I feel.

Monday's Circuit Workout

2009-04-13T11:46:00.001-07:00

So many people ask me about working out that I thought I would share my morning workout. (If you are new to exercise, you should consult with your doctor before beginning any new exercise program.)

My morning started out as any usual morning with my workout partner, we rode the bike for 20 minutes catching up on what we did over the weekend and what we have planned ahead for the day.

After our 20 minute bike ride we begin our weight training. Lately, we have been doing up/down, push/pull pattern exercises with light-moderate weights that allow us to complete at least 25 reps before failure and then add a full speed 15 second bike sprint in between each exercise. Needless to say, it was a good thing we had our conversation during the first 20 minutes of our workout, because this program does not leave much time to chit chat only a pounding heart and lots of sweat! In 40 minutes we get through the circuit twice getting in each body part (except for abs, which we will save for another day this week.)

My partner is then off to work and I usually get ready to teach a group exercise class (or two depending on the day of the week). I usually try to make sure I get in another 20 minutes of cardio throughout the day.