Move It Monday: This Weeks Workout and Refueling

I am so happy to be back into the full swing of my workouts.  Since I have to increase my running miles back slowly, I am focusing on toning and strengthening my whole body.  Now that I can put more weight back on my foot I am working on my balance and all those tiny muscles that tend to get over looked like glutes, back, quads, biceps, and shines.  While I am still working on my core, I am working in these muscles to get some of my balance back and strength.  These are great for anyone looking for a toning week. 

This week I am not doing circuit, but small increases to each exercise.  Each day I increase the amount by 2 or 5 reps.   Thursday is a rest day, which I will do a yoga session and nothing else. 

Do at least 30 min to an hour of Cardio first!  Then I move right into exercises below.  It looks like a lot, but goes by pretty fast.  If the amounts below are too intense then start with 10 and increase from there.  You want to at least feel a burn or why do them!

Monday: Core Synergistic
Tuesday: Run 3 miles
Wednesday: Run 3 miles
Thursday: Yoga Only
Friday: Run 3 miles
Saturday: Yoga P90X

Pushups: 25
Dips: 25
Bicep curls: 30
punches: 50 fast
Squats: 100
sit-ups: 30
crunches: 50
leg lifts: 30
plank: 30 seconds
Heel Taps: 10 reps X2
Single-leg deadlifts:  15 reps X2
On Leg Bridge: hold each leg and pelvis position for 30 seconds on each side.  Times 2.

Sport Nutrition

After your workout you want to replenish with carbohydrates, not the grain and bread variety, but a shake, smoothie, protein bar, anything that is not too heavy for the stomach.  The first 30 minutes after a workout are crucial for replenishing!  This is what will prepare you for the next workout later that day or tomorrows.  If you wait past that time the muscle glycogen synthesis is deceased, even up to 66%.  What this means is that if you wait too long on carbohydrate intake then you will reduce muscle glycogen storage and increase risk of injury.  Working out is a balance of effort and fuel.  If you are not refueling your body you will not be able to work out later, and you want the energy to burn the body fat.  Muscles burn body fat and you need complex carbohydrates to work the muscles for future workouts.  Complex carbohydrates are found in grains, fruits, vegetables, beans, and milk.  My ideal recovery snack or refuel is a veggie juice or shake, something in a liquid form.  Find out what is easiest on your stomach and get it in within 30 minutes of your finished workout, at least 2 grams of carbohydrates. 

This is my workout, but the most important thing to get moving.  Whether that is a hike, cycling, walking, swimming, just move.  Kids and adults both need about 1 hour of physical exercise everyday.

Hoping for Health: Working Out With a Broken Toe

It has been a couple weeks since I have updated my fitness routine and wanted to share some new links and workouts.  I have been focusing on resistance training and using what I have in the house.  It's been too hot for long runs, but I am really missing running. 

Last Sunday I had an unfortunate accident, I believe I broke my toe.  I very well could have jammed it or stub it, but it hurts more than any other toes injury I have had with inflammation, bruising, and it is a little curved now.  I have heard from other friends and family that with a broken toe it just needs to heal.  Last week was excruciating, and I could not even do any workouts other than crunches and leg lifts.  I am happy to say that while it still hurts and is healing, I am able to do a bit more with it.  Today I tried my hand with doing squats.  This was a test to my balance and staying off my outside toe.  I am happy to be still working out even though I am not able to jump, run, or anything that cause me to land hard on my toes. I have found there is still a lot I can do and throw the excuses out the window. 

 This weeks Routine Schedule

Tuesday: 20 setups, 8 crunches, 8 leg lifts, 12s planks, 55 Squats, 10 Superman Banana
Wednesday: 25 setups, 10 crunches, 10 leg lifts, 15s planks, 60 Squats, 10 Superman Banana
Thursday:  rest
Friday:  30 setups, 12 crunches, 12 leg lifts, 20s planks, 70 Squats, 12 Superman Banana
Sat:  35 setups, 15 crunches, 15 leg lifts, 25s planks, 75 Squats, 14 Superman Banana
Sun:  40 setups, 20 crunches, 20 leg lifts, 30s planks, 80 Squats, 14 Superman Banana

Tabata Boot Camp

For those that Can do some Cardio Running.  My friend over at Tabata Boot Camp with Skyla, posted a great 20 minute circuit routine that is sure to give you awesome results.
As many rounds as possible in 20 minutes of -
200 meter sprint
20 push ups
30 sit ups
40 squats!
Be sure to Like her page and get her workouts to do at home!  If you have questions you can also ask her on the page! 

Woman's Health Has 4 Moves to a Better Butt

These four moves are commonly used in yoga and can be easy to get into a daily routine.  Chair, Warrior III, Revolved Half Moon, and Side Leg Lift.  While the Side leg lift may take time to get, these moves work on balance, breathing, core, toning, and flexibility.  To see instruction go here.

What are you doing to MOVE this week?

No Weight Training This Week

With the change in seasons I have to change my fitness routine.  The Arizona heat is too much in the afternoon and I can't make my 6-10 mile runs now.  So to stay active I am taking the advice of my fitness trainer and friend.  I will still do a few short runs, but will mainly focus on resistance and circuit training; this will burn fat and tone.  I have misplaced my hand weights so I am focusing on no weight routines that use my own body with resistance.  There are lots of routines and workouts you can do without equipment, get organized and get started.

This week's fitness Workout Routine
I am a huge fan of Beach Body workouts.  I have finished the P90X and the Brazilian Booty Workouts.  So I have mixed up a few of my favorite workouts to work on my trouble areas. 
Monday:  Bum Bum DVD, then an arms and abs switching circuit workout.
Tuesday:  Cardio Axe, Run 3 miles
Wednesday:  Bum Bum, Laurens Pushup routine (below)
Thursday:  Upper Cuts and abs, Run 3 miles
Friday:  Cardio axe, Laurens
Saturday:  P90X Yoga
Sunday: Upper Cuts and Yoga abs workout

PLUS:  Just as of this weekend, I am starting Ryan Cowboy Ehman "Cowboy Boot Camp Workouts".  I am just starting to get the emails and will be doing the 12 workouts to let you know what it's all about.  Something I am doing that he suggests so far, is to do a daily morning and night time routine of sit-ups, pushups, and squats.  I will post more on this latter.

Say you don't have a Gym Membership and you don't have equipment?  Not having home equipment should not stop you.  NO excuses!!  If you want the body you imagine, than you have to work for it.  While this will not come free I have some free guides for you.

As mentioned above, things are getting hotter, so remember to increase you water intake, snack on foods with water like celery, cucumbers, carrots, and remember to stretch.  I like to do a morning yoga and night time yoga routine that calms my body. 

A couple Free Things for you!

Laurens Fitness Free Book Download of 34 workouts you can do at home. Free Mini Course

No Equipment? No Excuses: 20 Exercises You Can Do At Home

Joe at Reboot, have a low/ high intensity workout, and a jog run program.

I hope these will be of help to you as I have used a few of these to start planning my own personal Daily program. 

National Walking Day- Are you Walking?

April 3rd is National Walking Day-Get Up and Move!

 

 

Let's face it, with work and family schedules we tend to forget about being active. Since today is National Walking Day, you will notice more people getting outside and taking a nice stroll of at least 30 minutes. I encourage you to get outside and take a walk as a by yourself, with a friend, or as a Family.  Also, take the time to talk to your kids about why being physically active is important for good health. I just read a recent study mentioned that 1 in 2 men and 1 in 3 women are at risk for heart disease that is just crazy to me.  We need to become a more Health oriented Nation. 

 

One great benefit to Walking and Running is that is helps keep your heart pumping and lean.  We all want lean strong hearts as we age.  Plus, walking helps to banish the bulge.  A lot of Americans are struggling with weight and this can be reduced with a daily activity.  Start small.  Start with 30 minutes today and see where it takes you.

  

Many ways to enjoy your Walk

• Head to a museum.  Arizona residents head over to the Sonoran Desert Museum.  That is one of our FAVORITE places to walk.
• You can walk to work
• Walk on your lunch break
• Walk to the corner store
• Make a stroll around the Mall, just no stopping and shopping!

How are you going to Walk today?

Yoga Kids Pose of The Week is Bold Warrior

Part of a healthful lifestyle is being active.  Kids need to see us as a good example and working to keep ourselves fit.  It also helps when the activity is fun and builds character. 

 

This weeks Yoga Kids pose of the week is Bold Warrior

 

My girls love Yoga.  We have a blast working on the different moves.  I have one that is a gymnastic and really can do some power moves. 

 

One thing I love most about Yoga is the peace and strength it brings to the mind and body.  Positive affirmations are important to use daily and help support mental wellness.  I want to raise strong minded, positive, well rounds kids, and love this weeks affirmation to go along with the pose.

 

 

Affirmations and Instruction from the YogaKids Website

Affirmations

In this pose say the following:

• I am a bold warrior.
• My body is strong.
• My mind is strong.
• My love keeps my family strong.

Wow, right!  Instead of hearing them whining and complaining, help your children see the positive in themselves and around them.  Studies have shown that affirmations help reduce stress and anxiety, I will be writing about this further soon. 

Instructions

1. Jump your feet apart (Steps 1-4 are just like Brave Warrior.).
2. Stretch your arms straight out of the shoulders, palms down and fingers stretched.
3. Turn your toes toward the right.
4. Bend your right knee into a right angle.
5. Turn your torso forward.
6. Raise your arms alongside your ears. Feel the support of the earth underneath you and stretch your hands to the sky.

In this week Pose of the week you will also see
Note to Parents and Teachers which is applying shapes and angles through the pose's.
Activity Ideas for Home and Classroom/ Math Medley
Visual Vignettes
Nutrition Tips
Be Sure to visit and sign up for your Pose of the Week email, FREE. 

 Disclaimer:  I am not paid for my reviews.  I am including a link as a referral and might receive credit for purchases.  I enjoy living a green life and like to bring my readers companies that are passionate about health, living natural, and clean.