Did Someone Say TABATA?

I love tabatas!  I may be in the minority with this, but I love the way my body feels after a tabata workout.  For those of you who have never done a tabata I’ll break it down for ya.  You do a specific exercise for 20 seconds, and then you take a 10 second break.  Repeat for a total of 8 times, so your whole tabata equals 4 minutes.  It is 4 minutes of sweat and you feel awesome afterwards!

Below is a tabata and strength based workout.  It is a great introduction to tabatas, since each tabata is broken up with weighted moves.  This will bring your heart rate back down, and give those lungs a chance to recover.

I taught this workout a few weeks back, and only a few swear words were thrown my way. 

**Instructor Note**:  If you are going to teach this in one of your fitness classes, make sure you give alternatives to the burpees, mountain climbers, etc.  Also, at the very end I gave the option to just hold a plank in the last tabata.

Back to Basics

Well, I’ve finally had some time to type up a fun basic workout for the beginner.  Lately I have been working with a group of beginners to the fitness world.  They have been enthusiastic and very motivated, and I’m beyond proud of them!

Below is a great circuit workout that will introduce you to basic plyo and weighted moves.

Complete each circuit 2-3 times before moving on to the two individual exercises, and then on to the next circuit.  Feel free to end you workout with some abdominal work!

 

Saturday Shares

Yay!!! Saturday is finally here!  I’m about to head off to work to teach the morning Spinning class and try to get some weights in, but I wanted to share some of my finds with you!

Paula Deen’s Cauliflower Crust Pizza has sparked my curiosity.  I’ve noticed a lot of pins for cauliflower pizza crusts.  Has any one tried this yet, and is it any good?

Coconut-Curry Chickpea Quinoa Pineapple Burgers from Cheeky Kitchen.

Blueberry Greek Yogurt Pancakes from Recipe Girl.  I’m looking forward to trying this recipe soon!

Hi Sugarplum! Has come up with a great detailed way to help you hide all those pesky cords.

Here is a sweat inducing workout from Fit Running Mama.  Go to her site to check out the rest of this 30-30-30 workout.

Saturday Shares

I’m just about to head off to do the Burpee Mile with Rita.  I’m a little nervous about how I’m going to do, but I’m going to try my hardest.  As for Rita, she is just amazing, so I know she will complete the mile, while proving that women can be fit and strong at any age! 

April Showers Virtual 5K and Half Marathon is a special race to help raise funds for a special little girl.  She is a special needs child that is living in an orphanage in China, and she is 8 years old and will age out of the orphanage soon.  The adoptive family is hosting this race to help raise funds for their soon-to-be daughters adoption.  Please say you will help this family and little girl out.

The Florida Beach Halfathon can be run on-site or virtually.  I ran their last virtual race, and the medal I got was amazing and huge!

Chocolate Zucchini Cupcakes…and guess what other ingredient is in them…Carrots!!  Can you believe it!?!  I cannot wait to give these babies a try.  However, I’m going to change one part of the recipe…They say to use premade/store bought icing.  That stuff is toxic, so I’ll make my own.

Strawberry Balsamic Pizza with Chicken, Sweet Onion, and Applewood Bacon from Café Sucre Farine looks delicious.  I saw this and immediately wanted to try it since it is so different.  You should check out their other pizza recipes…they look absolutely yummy!

Got crayons?  Who doesn’t!  Here are 35 Uses for Crayons! They’re not just for coloring!  Create crafty things, be artsy, and even do activities with crayons!

She Rocks Fitness has come up with a circuit that will help tone your body. Go to her sight to get the rest of this Work It Off Wednesday workout!

Full Body Burn

Well folks, it is only 3 days till we do Rita’s Burpee Mile!  This Saturday at 8am a group of us will be lining up at the Y to cheer Rita on while doing her mile of burpees around the track.  Rita really does know how to turn 51 with a bang!  Each of us will be taking turns doing laps of burpees with Rita to help keep her motivated.  Rita has asked that each of us dedicate each lap of burpees we do to someone or something.  Mine will be dedicated to my grandparents.  They were the people in my life who taught me to always look out for others and help them, that a individual can always make a difference, and so much more.

As for getting through a lap of burpees with the amazing Rita…I already called dibs on the second to last lap.  I know there is no way I can keep up with her in the beginning.  She is a power house!

Here are some fun burpee quotes I found online:

I died laughing at this one!  Stay with burpees my friend!

I’ve kinda been slacking on my burpee pimpin’, so here is the burpee themed workout that I came up with and did last weekend, or if you are looking for a different burpee themed workout try my Burpee Time workout.  I hope you sweat as much as I did!  I’ve put links to two new exercise moves that I have not shared yet.  The rest are all on the Exercise Term Glossary page.  Remember to stretch when you have finished.  Burpee On!!

• Medicine Ball Burpees – You can take out the push-ups if it is too hard
• Plie Squat with Tricep Extension

Saturday Shares

It is FINALLY the weekend!!  Woohoo!!!  Time to sleep in folks!  Once you get settled in with your cup of coffee and the sleep out of your eyes, I hope you enjoy all the shares I have for you today.

Run to the Finish is hosting a Spring Bootie Buster Challenge for the first this year!!  The challenge will run from March 4th to April 21st.  You know I already signed up for it!  Plus ALL PARTICIPANTS will be receiving a pair of Lock Laces!!  I did the Holiday Bootie Buster Challenge, loved it, and took away so much from it.  Not to mention some totally awesome Oakley workout clothing that I won (see picture to right).  I highly encourage you to join me in the Spring Challenge.  You will find yourself more motivated than ever to stay healthy and fit.  When you sign up put down that From Florida to North Dakota sent ya!

Check out these recipes for homemade gummy bears without all the chemicals.  Taralynn has come up with several gummy recipes that I’m dying to try out myself.

The picture really says it all, but what it doesn’t say is that these Strawberry Baked Doughnuts only have 1 tablespoon of butter in the whole recipe and no oil!  Mary Quite Contrary Bakes has a winner here!

These Blueberry Yogurt Cookies by La Fuji Mama look yummy and healthy.  This recipe uses Greek yogurt and NO butter or oil!

I’m a big fan of things that glow, so of course I pinned this fun kid project as soon as I saw it.  Glowing a Jeweled Rose has a great project for you and your kids with the Glowing Rainbow Eruptions.  If you have a black light it is even cooler!

I am a follower of the Food Babe, and I am so thankful for all the research she does to help keep the rest of us informed about what is actually in our foods and drinks.  One post I point people to is the Low Calorie Beverages Will Kill You Before They Solve Obesity article.  Please read it.  It will open your eyes to a lot of ingredients that are in your beverages and foods.  What did you think after reading her article?

Itz Linz has a great full body workout that consists of 10 exercises with 15 reps each.  The above pic is only part of the workout, and to get the rest of it you have to go to Linz’s blog and fall in love with her #15 Full Body Circuit Workout!!  I’ve done this workout several times myself.

Valentines Bootie Lovin’

Happy Valentines Day everyone!  Don’t you love the quote above.  It came from Body Building’s website.  I think it sums up how I feel about Valentine’s day and health.  Sometimes you just have to indulge and have fun!

I hope everyone is having a wonderful day and feeling loved. I’ll be sharing my love with others while teaching my Spinning classes today and making special goodies for my husband and son.  Our playlist for Spinning today (see below) has songs about love and about how love sucks.  I figured I would make everyone happy this way.  Click here to view the full profile for the class I will teach.

• Forget You    3:44    Cee Lo Green
• Angel    5:08    Aerosmith
• I’m a Believer    3:03    Smash Mouth
• You Give Love a Bad Name    3:44    Bon Jovi
• I’d Do Anything for Love (But I Won’t Do That)   7:41    Meat Loaf
• My Life Would Suck Without You    3:32    Kelly Clarkson
• More Than a Feeling    4:45    Boston
• Hot N Cold    3:40    Katy Perry
• I Will Survive    3:18    Gloria Gaynor
• I Like Your Smile    4:22
• Take Me Home Tonight    3:31    Eddie Money  I
• nternational Love (feat. Chris Brown)    3:47    Pitbull
• I Can’t Help Falling in Love with You    3:26    UB40
• Glory of Love    4:21
• Kiss From A Rose    4:48    Seal
• Killing Me Softly With His Song    4:59    The Fugees

It seems that no matter what some of us will have a depressing Valentines Day, while others are having the most romantic day ever.  I hope you fall into the most romantic day ever category.  Sadly, these days I find it romantic if my husband unloads the dishwasher.

What is the most romantic Valentines Day you have ever had?

I found this little saying on Pinterest a few months ago, and I had to share it with you.  I know it is a bit crude, but it is just too funny not to share.  Plus it is very true.

Since my mind is in the gutter today, I might as well go all the way and just stick with butts.  When I think of a body part to go along with Valentine’s Day I think of butts. Don’t ask me why, I just do. Chalk it up to me living in North Dakota for a few years. It really is getting to me.  Therefore, today’s workout is all about getting that tight bootie!

Here is a butt workout that will help you get that rock solid and round bootie!  Remember to stretch when you are done!

Workout Wednesday

Wanna run a 5K and have a great time with the girls?  You do!  Then, I have got the race for you!  Check out the Pretty Muddy 5K.  It is a fun filled, obstacle (optional) course filled run, with NO MEN allowed!

There are so many awesome obstacles on this course.  They are completely optional…the muddy ones are optional too, but with an obstacle called “Better Than a Dirty Martini” (see above video) why wouldn’t you want to do it!?!  I know I will be, and I would love for you to join me in this totally fun 5K.

Here are the Pretty Muddy dates and locations so far, and they are still adding on more locations!

June 1 – Dallas, TX
June 29 – Sacramento, CA
September 7 – Chicago, IL
September 14 – Columbus, OH
September 28 – Richmond, VA
October 12 – Atlanta, GA
November 30 – Tampa, FL
December 7 – Miami, FL

Here is a great discount code for a one time $20 discount coupon code GIRLTIME that expires on January 31st, so sign up now for a race near you! Here is a step-by-step guide for using your discount code:

First click on the event you want to register for using the links. You should see this:

Click on the pink link that says “Enter promotional code” – It brings up a box you can type in.

Type GIRLTIME and hit apply.  Then, enter the quantity and hit register.

It is Workout Wednesday, so it is time to get our workout on!  This is based off of an old CrossFit workout of the day that I have done in the past.  Well, the running part is.  The original workout was to run for 1/2 mile, 75 sit-ups, 50 kettlebells, and 50 squats.  I’ve added a link to an example of the lunges with shoulder press.  Remember to stretch when you are done!

• Lateral Lunges with Alternating Shoulder Press

A Fun Workout for Everyone

Last week I was watching the Biggest Loser and Bob did the “Deck of Cards” workout with his team.  It got me to thinking about the last time I did the deck of cards workout, and I realized it had been over a year!  That means it is time for me to get out a deck of cards and get an amazing workout in!

My son saw me grab the deck of cards, and he thought we were going to play a card game.  I then explained the workout to him, and he wanted to join right in.  I cut back the reps he had to do and made his exercises different from mine…after all, he is only 7.  So, we had a great workout together, and he had a ball laughing at me moaning about more burpees.  I swear my son stacked the deck against me.  He drew Aces and Kings back to back for burpees, spiders, and wall squats…I think I shed a tear at one point.

Here is how the Deck of Cards Workout goes:

The great thing about this workout is that you get to choose 4 exercises, which makes it a perfect at-home workout, and a great workout for beginners (you can choose exercises based on your fitness level).  If you don’t want to use any equipment, you can choose exercises that only require you to use your own body weight, and there are quite a bit out there to choose from.  What exercises would you choose for your Deck of Cards Workout?

Here is what I chose for my exercises:

Link to example of Spider Push-Ups:  Spider Push-Ups…if you want more of a challenge try Spiders on a BOSU

Post Christmas Workout Wednesday

Happy Day After Christmas!!!  I hope everyone had a wonderful Christmas!

Our Christmas Eve was pretty tame.  I spent the day cleaning out and organizing our laundry room, and then baking coffee cakes for all the neighbors to have on Christmas morning.  I have to say the laundry room looks pretty amazing!  Just check out the before and after pictures.

I do have an interesting short story from Christmas Eve night…While I was baking, I was singing along to the Rolling Stones’ song You Can’t Always Get What You Want, and my son says, “I haven’t heard this Christmas song before.” I reply, “It isn’t a Christmas song. What makes you think it is?” Web then says, “It is about how you shouldn’t want something and accepting what you are given and need,” Makes sense to me. Guess we have a new Christmas song to add to the playlist!

We also had a great fireworks display put on by our neighbors on Christmas Eve.  We had a ball watching the show, and I could almost pretend that it was warm outside just like on the 4th of July.

Christmas morning we were greeted by Hank and Tilly breaking into the doggie gifts early!  In our house our son never has gotten up early for Christmas. It is always the dogs waking him up, and this morning they were dragging him out of bed.

All 3 of them dug right in to the toys and stuffed shin bones.  They each got a mammoth stuffed toy to de-stuff, and they had them all de-stuffed before night fall.

Santa and the grandparents stocked our son up with Legos.

Santa also brought Bill and I the TRX suspension trainer!  Bill already has done a workout with the system, and he is raving about what a great core workout he got.  My goal is to get a TRX workout in on Friday, so I’ll let ya know how it goes.  I also got some pretty awesome gift cards to Starbucks and Barnes and Noble too!!

My friend Caroline brought over an amazing gift bag full of goodies from Alaska.  One of the goodies was Blueberry Hot Cocoa.  I’ve never heard of blueberry hot cocoa, and I’m dying to try it!  Check out the all natural almond and cashew butter too!

Oh, and of course we had our chocolate croissants for breakfast.  Flakey, buttery, chocolaty, goodness…and I enjoyed every bite!

What did Santa bring you? Did you get any cool workout gear?

It is still Workout Wednesday, so I guess I should be getting to the workout part of this post.  I know I’m in a bit of a post holiday stupor (I just want to lay on the couch and read or watch movies).  However, I know I will be happier after a workout, so it is time for me to get my butt in gear.

Since I’m going to be running quite a bit of races in 2013, and I’m getting my upper body built up for aerial silks in February, I figured I would combine the the two into a workout today.  Today’s workout involves a treadmill and weights (have the weights you will need set next to your treadmill).  You will run or do sprints on the treadmill in between working your upper body out with weights.  This is a great workout to do if you are pressed for time.  Do 1-3 rounds of this circuit style workout (Today my goal is to do 3 rounds).  I’ll follow up this workout with my Get Those Abs workout and some yoga.  Remember to stretch after you are done!  What is your post Christmas workout?