Archive for April, 2012

Oh my Yoga!

Posted: April 30, 2012 in Videos

This is one of my favorite motivational fitness videos I have come across. I find this girl to be so amazingly beautiful and so strong, yet so feminine. Take a few minutes to watch this girl in action…

If you do, please note the following…

1) Her clothing choice. I don’t care how amazing your body looks, doing yoga in lacy underwear is just not comfortable and definitely not conducive to getting an effecting “ohm” on, in my opinion.

2) Her husband/boyfriend/whomever sleeping in the amazingly huge and comfy-looking bed behind her. Do you think he is really asleep or “acting”??

3) Note the gorgeous view out of that insanely enormous city-view floor to ceiling window. Now let’s go back to the underwear. Did she not think that through? I guarantee somewhere on the YouTube that there is a creepy video titled something like, “Hot Yoga Chick”, shot through a telephoto lens out of a window of some creepy guy who lives in the building across the street.

4) Lastly, her toes! Why are they spread apart so weird and wild like??? SO distracting!

Yes, I have watched this video a number of times and yes, I tend to notice odd things. All of that aside, this girl is amazing and it so incredibly beautiful to see what the human body is capable of doing – except her damn toes πŸ˜›

Just as the body heals itself from a skinned knee after a child falls off of his or her bicycle, it has the same capability to heal itself on the inside. We spray antiseptic and cover a wound with bandages to help the body do its job to heal in the case of a scrape or cut. In the case of internal illness, we have ability to help the body do its job by feeding it foods that work as fuel. Vegetables and fruits are full of vitamins and minerals that the body needs to repair and grow and improve. If you starve yourself of these very essential nutrients, your body cannot do what it needs to do to keep itself functioning properly. This is when diseases take over. Be in control of your own body!

Now that is a great title of a blog post if I ever heard one!

Ever wonder if it is safe to store your broccoli with your turnips? Will a green pepper butted up against an onion make it cry? I am always wondering about these things on grocery shopping day, I know, such problems I have, right? Anyway, here is a handy list you can refer to if you find yourself staring at a head of lettuce and haven’t a clue as to where to keep it.

Meats and Fish:
Store meats and fish on the bottom shelf of your fridge, separate from other foods to avoid any juices that could leak out from contaminating other foods like fresh produce.
Raw meats and poultry: Keep them in their original packaging, but also wrap it up in heavy plastic wrap or aluminum foil before storing it in the fridge to keep it fresh and prevent leaks.
Fish: Should be used within a couple days of purchase, but to store it in the fridge until then, remove it from the lightweight supermarket packaging and wrap airtight in heavy plastic wrap or in an airtight plastic freezer bag.

Fresh Fruits:
Fresh fruits with delicate skins (like berries and grapes): Don’t wash them before storing them in the fridge, as this will cause them to go bad quicker. Instead, store them in the fridge in their original package and wash just before use.

Apples, oranges and grapefruit: Store them in the crisper drawer of the fridge where it is cool and dark and they’ll last quite a while..

Tropical fruits (like mango and pineapple), pears, peaches: Leave them out at room temperature until they begin to ripen. When the texture becomes slightly soft to the touch (gives slightly when you press on the fruit), they should either be used right away or put in the fridge at that time.

Fresh Veggies:
Asparagus: Wrap a slightly damp paper towel around stems before storing in the fridge in a plastic zip-top bag.

Carrots, Bell Peppers, Broccoli, Celery: Store in plastic zip-top bags in the crisper drawer and don’t wash them until right before you use them.

Mushrooms: Keep in their original packaging and store in the fridge, and again, don’t wash them until right before cooking or eating.

Pre-bagged Veggies (including salads): Keep in their original bags in the fridge, and even after you open them, keep the rest in the original bag (these bags are specifically designed to help keep it fresh longer)–fold the top down and then double bag it in an airtight plastic bag.
Fresh Greens: If you are buying lettuce or other fresh greens and washing and chopping it yourself, you can wash and chop them before storing them in the fridge. Just make sure that after you wash them you dry them thoroughly with towels or in a salad spinner. Then you can store them in an airtight container with a dry paper towel to absorb any remaining moisture in order to keep the greens crisp.
Fresh Herbs: To keep fresh herbs fresh in the fridge, first snip off the bottom of the stems with kitchen shears. Then, rinse quickly and dry the leaves completely with paper towels. Next, fill a small glass or jar halfway full with water and place the cut side of the stems into the water as you would do when putting flowers in a vase. Finally, place a plastic bag over the top of the leaves and the glass and store in the fridge. Be sure to change the water every few days. You can except your fresh herbs to last two weeks or more if you take the time to store them this way.

Keep This Produce OUT of The Fridge:
Tomatoes, bananas, limes, and lemon: They’ll fare best if you store them on the counter top at room temperature (think fruit bowl).

Fresh garlic and onions: Should also be stored at room temperature in an area of your kitchen that has plenty of ventilation.

Potatoes: Store them in a cool, dry, dark place.

Melons: They’ll have the best flavor and texture when allowed to ripen at room temperature on the counter – ain’t that the truth πŸ˜‰

More Tips: I personally recommend storing foods in clear plastic or glass containers or bags whenever possible and marking the with the date the day you first put them in the fridge so you can find things and determine their freshness quickly. Last, but not least, remember to pull older items to the front of the fridge whenever you put newer items in so that you will use the older items first before they go bad.

As you can see, taking a little time to store fresh foods properly will keep you enjoying them longer!

so true!

Posted: April 28, 2012 in Bootcamp

Hope you have an awesome weekend!

Bootcamp class 4/26!

Posted: April 27, 2012 in Bootcamp

I am headed out the door now, but I know you all are wondering what our calorie count was for last night. We burned 487 calories, give or take which is another awesome number and you all should be very proud of yourselves! I will be working hard over the weekend on our new class for next week – you think we can top that 487? I do!

Happy Friday!

Contrary to popular belief, the core of the body consists of more than the tummy area that we all worry about. To work the core and create a strong and stable base for your body will most definitely prevent injuries to other parts of your body, especially to the back. Weak core muscles will leave you susceptible to lower back injuries. The abdominal muscles work with the muscles of the low back and the glutes to help stabilize the low back during motion. These muscles work together to bring stability and flexibility to the spine and when one of the muscle groups isn’t working the other two muscles have to work harder to stabilize the spine. When that happens it makes the low back more prone to injury. Injury and inactivity can contribute to weak abs but its not too late to start working on your core.You don’t have to be an athlete to focus on or work on your core. It is important for everyone to have strong core muscles.

As you can see in the image above, the core muscles span from under your chest to your pelvis and wrap all the way around your body. It is my personal belief that the tooshie (the gluteus maximus ;)) is one of the most important muscles when it comes to core stability. A nice strong butt provides a great “base” during a workout out. And, when I sit down and think about it, I don’t recall ever seeing a person with an awesomely strong core who is not fit and in shape otherwise. I have, on the other hand, met a few people (men actually) who focus so much on their biceps, triceps and legs, and have a soft core. This is NOT ideal and is a recipe for injury.

Here are some simple exercises that you can do in the comfort of your own home on your “off” workout days. The core is the one set of muscles that is okay to workout on consecutive days.

1. Abdominal crunch
Abdominal crunches are a classic core-strength exercise:

Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
Return to the start position and repeat.

2. Glute Bridge – one of my favorites!
To improve the core strength of several muscles in combination, try a bridge:

Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
Return to the start position and repeat.
To add difficulty, rest some dumbbells or a medicine ball on your hips for added weight or alternating lifting a leg during the raise.

3. Modified plank
This core-strength exercise is called the modified plank:

Lie on your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for 20 seconds.
Return to the start position and repeat.
Be sure to keep a straight line throughout your torso from your shoulders through to your knees. Keep that butt down!

4. Side plank
The side plank challenges your stability and improves core strength by working the muscles along the side of your body:

Lie on your left side, raising yourself onto your left forearm. Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
Tighten your abdominal muscles. Hold for 20 seconds. Repeat on your right side.
For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling. Hold for 20 seconds. Repeat on your right side.

5. Superman
This core-strength exercise, called the superman, can help strengthen your lower back:

Lie on your stomach with your abdominal muscles engaged.
Raise both arms off the floor. Hold for three deep breaths. Lower your arms back to the floor in a resting position. Repeat move 5-10 times.
To add difficulty lift both legs at the same time as your lift your arms. Hold for three deep breaths and lower again to a resting position.

6. Abdominal Hold
Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can — aim for 5 to 10 seconds.
Lower yourself down and repeat.
Continue this exercise for 1 minute.

7. The Hundred – a Pilates inspired core strengthener
Sit tall on the mat with your knees bent by your chest and your hands at your sides.
Lie down with your knees bent and your palms facing down.
Exhale and raise your head and shoulders off the mat.
Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Do 100 pumps, or 10 full breaths.
Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.
To increase difficulty, straighten your legs into a 45 degree angle

8. Opposite Arm and Leg Raise
Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
Raise your left arm to shoulder height and your left leg to hip height.
Hold for 2 counts, reaching forward with your fingers and back with your heels.
Repeat this exercise on the opposite side.
Do 15 to 20 reps, alternating sides.
For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

9. The Climb Up

Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor.
Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2.
Now lower yourself back to the starting position, walking your hands back down the scarf.
Do two sets of 8 to 10 reps on each sides Be sure to keep your head neutral — don’t tuck your chin or tilt back.
Progress to a more difficult move by losing the towel and climbing up your leg instead.

10. The Cobra
Lie facedown on the floor with your palms near your chest.
Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
Hold for 2 counts and then lower back down. Repeat 8 to 10 times.
For a more difficult exercise, try lifting your thighs and hips off the floor by really straightening your arms.

And remember!

I found myself in a little rut in the lunch-making area. One day I caught myself making the same ol’ lunch for youngest, and least accepting offspring when it comes to trying out new foods. So, as a challenge to him and me I have begun documenting the lunches I make each day. It’s all about being accountable πŸ˜‰

Day 1: PB&J “Sushi” rolls, cheese stick, carrots, grapes, chips, a homemade chocolate chip cookie and some sugary gummy thing from Easter.

Day 2: Homemade cranberry raisin bread and cream cheese, grapes and apples, chocolate covered raisins and yogurt covered raisins, chips and a homemade chocolate chip cookie.

Day 3: Tunafish sandwich sealed with my new sandwich sealer…. love this thing! Cheese stick, chocolate and yogurt covered raisins, broccoli and carrots with a little ranch dressing on top, chips, grapes, chocolate chip cookie.

Roasted chicken with honey mustard drizzled on top, grapes, chips, berries (yum!), cheese stick, homemade oatmeal cranberry cookie, craisins and yogurt covered raisins.

Day 4: PB&J sandwich made with sandwich sealer, apples, homemade chocolate chip cookie, goldfish crackers, french vanilla greek yogurt and blackberries with a little agave nectar for sweetness, chips, carrots and frozen peas.

Day 5: PB&J “Sushi” rolls, carrots and ranch, chocolate chip cookie, mandarin oranges, chips, raisins, yogurt raisins and some cereal – cuz I had an open box and thought why not throw it in, cheese stick.

Day 6: Tuna noodle salad with peas and broccoli, homemade honey whole wheat bread with butter, Gogurt, carrots, raisins, chocolate chip cookie, and apples.

Day 7: Homemade waffle and cream cheese “sandwich”, chips, chocolate chip cookie, carrots and frozen peas, apples, and granola bites.

So, the first full week is down and I am still going strong with ideas. I even have a few yet tucked up my sleeve πŸ˜‰ If anyone has any unique lunch ideas for me I am all ears!

Calories burned 4/24!

Posted: April 24, 2012 in Bootcamp

So you guys are awesome! We did a rather advanced workout tonight, in Week 2. You not only kept up, you were able to do so using great form. I am very glad you stuck with me during the workout and after looking at my calorie counter, I think it is safe to say that you will also be glad that you stuck with me!

According to my device, we burned 428 calories tonight, from start to finish! That is a lot! I will add here that my Fitbit keeps track of the calories burned that can be measured by a motion detector. I am not exactly sure of the specifics, however, I know that exercises we do that are not all “jumpy” or “move-y” like do not get recorded. Once I did a whole ab workout and the device thought that I had fallen asleep…. seriously. So, I would say that the 428 calories counted tonight is a very, VERY conservative number. I would ballpark that another 150-200 additional calories were burned easily.

Great class tonight! See you all on Thursday – when we do it all over again!

Week 1 Music List

Posted: April 23, 2012 in Bootcamp, Music


I got a lot of questions about the songs that were played this week in class. Randomly I get a “who sings that song”” or “what’s the name of that song?” From now on I will post all the playlists on the site, so you can check out the music and make your own super awesome workout playlist for home!

Playlist 1

1. Glad You Came – The Wanted
2. Move Your Body – Beyonce
3. Part of Me – Katy Perry
4. Cowboy Casanova – Carrie Underwood
5. Blow – Kesha
6. Without You -David Guetta and Usher
7. Rhythm Nation – Janet Jackson
8. Pon de Replay – Rihanna
9. It’s My Life – Bon Jovi
10. Walk This Way – Run DMC
11. Hang With Me – Robyn
12. Somebody That I Used To Know – Gotye

I use Grooveshark, and I suggest you check it out. The site is free and allows you to listen to any song imaginable. From Aerosmith to The Wiggles, you will find it. Further, you can make playlists and organize your music however you like.

Here is the workout for last week. This is a great workout to turn to if you are looking to return to working out after a break or if you are new to working out. The moves are basic which will allow you to focus on proper form. This is also a great workout to turn to if you are looking to test out heavier weights.

As always, remember to warm up before and cool down after with some stretching!
Here is an online Tabata timer for you to use. It is automatically set up to the way my class is run, so just hit Start and get to your workout!

Tabata (20 seconds of work/10 seconds of rest)
– Basic Squat
– Bicep Curl

– Basic Front Lunge (switch leg)
– Tri-cep Kickbacks

– Jumping Jacks
– Basic Plank

– Knee Thrusters
– Hinged Front Row

– Mountain Climbers
– Glute Bridge

– Calf Raises
– Kick-Butt Jog