Sweet Ch33ks

Please Vote for Me!

2012-04-13T14:24:00.005-04:00

I entered a modeling contest for Karmaloop.

Please vote for me by clicking the link above.

Thanks for your support!!

Leg Envy

2012-04-13T14:23:00.000-04:00

I have a really bad case of leg envy lately. My legs have always been the biggest challenge for me and I am determined to build some muscle in them so they look more sculpted and defined. If I had a magic wand I would wave it over my legs and POOF! they would look like this:

Unfortunately this is not possible. So I have been putting in hard work the last few weeks. I am slowly… sloowwwlly, seeing some changes. Through this process I have decided that I hate squats, like the real deal barbell squats, no Smith machine. It pains me to think of the next leg day when I have to do them again, and add more weight. I already feel the tears pooling in my eyes but I will squat on.

Here are some progress photos…(sorry for the poor photo quality)

Here are some of the leg exercises I have been doing:

1. Squats

2. Leg Extensions

3. Leg Curls

4. Calf Raises

5. Lunges

6. Leg Press

7. Cable Abbductors

8. Cable Adductors

9. Kick backs

Staying Active

2012-04-13T14:13:00.003-04:00

I just returned home from a business trip and although my diet may have taken a serious hit (as my co-worker stated “we ate our way through Savannah”) I still remained active and got my workouts in. I am proud to say I remained sore throughout my trip to Georgia, and yes some of this soreness came from my accident prone nature. Not only did I end up with sore arms, shoulders and back I had the following mishaps as well; pinched finger resulting in blood blister from the assault of my carry on bag, earring backing lodged in my ear thanks to my headphones, toe-nail half lifted and detached from skin due to a folding chair mishap, rogue mosquitos in our hotel room feasting on me, and a fat lip due to the multiple times I bit it while consuming my less than nutritious food (a sign?).

Luckily the hotel we stayed at for the conference had an amazing fitness facility (the best I have seen in a hotel). I took full advantage of it, despite my personal injuries.

Fitness Center @ Hyatt Regency Hotel, Savannah GA.

It definitely took some motivation to get my workouts in though since we already had to wake up so early for the conference. I wasn’t sure how I was going to fit in my workouts and I knew I wasn’t waking up at 5am to do it before the day started. Once we were finished working for the day my co-workers and I had plans of walking around and exploring the town, so what did that leave me with? I had an hour of free time right before our event lunches so I high tailed it down to the gym and had to superset my exercises so that I could fit them all in. Now that’s what I call dedication, but was it dedication to the fun I planned to have after work, or to fitness? I guess I’d say, both

Here are some tips for getting your workouts in while you are away from home.

1. Visit your hotel Gym or Fitness Center

2. Take a Run/Bike Ride/ or Walk through the town or city you are visiting

3. Visiting a beach? Swim some laps while you soak up the sun

4. Use Workout Videos saved on your Computer

5. Create your own workout!

There is really no excuse why you can’t be active away from home. Even if it’s just for a short period of time, you will NEVER regret working out but you may regret not doing it. If you need to, plan ahead of time so that you are prepared, and this can go for your diet too. Although I did slip up quite a bit I don’t feel horrible about it because just like everyone else I’m not perfect. The key is to find what works best for you.

Plyometrics

2012-04-13T14:10:00.000-04:00

PLIO = more METRIC = measurement

Strength & Speed Workouts

We’ve all heard of them, but do you do them on a regular basis? Plyos are an amazing way to burn fat and are one of my favorite methods of exercise (because you can really feel the burn!). I used to do tons of plyometric exercises with the small workout group I was teaching back in Virginia and I know they would tell you how great they felt the day after doing them

Plyometric workouts develop strength and speed. Many athletes do plyos because the power attained from doing these exercises facilitates higher jumps, safer landings, and stronger/quicker upper body movements. Coaches make sure to use this method on their players to improve power and prevent injuries, so why shouldn’t you perform these as well? You don’t have to be an athlete to benefit from these exercises.

There are some things you need to know before beginning a plyometric regimen. You need adequate strength and balance to accurately perform these. I’ll explain some of the basic exercises to start with.

1. Two Legged Jumps (Squat Jumps)

This is a great one to start with. It will take you through the motions and get you comfortable with how plyometrics work. This is also one exercise that has a ton of variability. Once you have mastered the basic squat jump you can then move onto more advanced techniques like jumping up onto a box and then stepping back down (which will eventually lead to jumping back down). Again when you are comfortable with the full movement, jumping up and down from the box, you can then start jumping up and then to the side of the box, or from side to side up onto the box and down to the other side. Start with a box of low height and slowly increase it each week.

2. Plyometric Lunges

Once you have learned how to do a lunge properly you can up the intensity by making it a plyo lunge. I recommend being very comfortable with stationary and walking lunges before moving onto the plyo lunge.

3. Plyometric Pushups

These are similar to regular push-ups and are a great workout for your upper-body muscles and your core strength. Instead of pushing yourself back up slowly you explode up by pushing off the floor causing your arms and upper body to leave the ground by a few inches. Catch yourself and repeat!

4. Medicine Ball Throws/Slams/Tosses

Upper body plyometric drills allow you to attain maximum power. Opposite of barbells and dumbells, you can use medicine balls which can be released into the air. You can thrown them to the side, slam them down, overhead toss it, etc.

Just like all other exercises make sure you warm up, stretch, and have proper form when performing these exercises. If you skip out on any of these things you can easily injure yourself.

Healthy Breakfast Ideas

2012-04-13T14:08:00.000-04:00

On my quest to becoming healthier and eating clean I have discovered a variety of amazing breakfast ideas. Who would have thought that Pancakes could be healthy? Well I never did until now. Check out some of the awesome breakfast meals you can consume guilt free.

1. Blueberry Banana Oatmeal Protein Muffins

1 cup oats

6 egg whites

1/2 cup almond milk or skim milk

40 g of vanilla protein powder

cinnamon to taste

1tsp of vanilla

1/2 tsp baking powder

1/4 cup smashed banana

1/4cup smashed blueberries

Bake at 350 degrees for 20-25 mins (depending on your oven). I recommend checking them at the 20 minute mark.

2. Blueberry Banana Protein Pancakes

1/4 cup egg whites

1 scoop vanilla protein powder

1/4 tsp baking powder

2 tbs vanilla almond milk or skim milk

1 tsp cinnamon

1 tbs ground flaxseed

After above ingredients are mixed together add 1/2 banana (mashed)- mash first, then add!!

Add a handful of fresh or frozen blueberries

Top with maple syrup

3. Low Fat Yogurt with Granola & Berries

1 cup of your favorite low fat yogurt (I like Dannon Vanilla Light & Fit)

1/4 cup bear naked granola

Add a couple blueberries, raspberries, or strawberries

4. Vanilla, Banana & Brown Sugar Oatmeal

1 cup old fashion oats or steel cut oats

1/2 – 1 scoop vanilla protein powder

3 teaspoons light brown sugar

1/2 sliced banana

Make with Hot Water

5. Egg White Omelet

4 egg whites (or use eggbeaters egg whites carton)

1/4 cup fat free shredded mozzarella

1/4 cup cooked spinach

Top with sliced tomato

6. Banana Protein Waffles

1/2 banana

3 egg whites

1/2 Tbs. Almond Milk

3 Tbs. Brown Rice Protein Powder

1 tsp. Cinnamon

Top with sliced apples & maple syrup

These are just a few great breakfast ideas. Hope you enjoy these recipes as much as I do!

Progress…

2012-04-13T14:06:00.000-04:00

As I stated in my last post we are currently on a new diet and workout regimen. Figured I’d take the opportunity to make this post a documentation of my progress thus far.

Week 1

Week 2

Going into week three now. There are just a few slight changes that I’m seeing so far but I hope to add some muscle over the next few weeks. I feel such a HUGE difference just from changing my diet, my workouts are easier and I have way more energy. The weather is definitely helping me too, I’ve been able to do my cardio outside (I love to run). I plan on purchasing some new supplements over the next week as well to help me push through my weight lifting days, sometimes you need that extra boost! I found a great whey protein powder that I have been using, so now all I need is something for pre-workout and intra-workout. I will try to continue with updates as the weeks continue

New Diet & Workout Regimen

2012-03-13T16:55:00.001-04:00

Well before I begin to train others I figured I should do a practice run on myself and my significant other. I have created an extensive new diet and workout regimen for the both of us to test out my abilities. I will learn along the way and can use the knowledge I gain to help train clients in the future. I know I need some practice and this is the perfect opportunity for me since Josh and I have slacked off quite a bit since our move back to Connecticut. Here is a sample of what I have been working on for our diet plan (Josh's version):

The TDEE (Total Daily Energy Expenditure, if you aren't familiar with this read my previous post about your Daily Calorie Intake) above is for Josh and he is 5'11'' and 200lbs. Once I calculated in the activity factor and other variables I was brought to the number shown above and from that I have broken it down into macros (protein, carbs & fat). We just made it through our first week and going strong! I have also created a workout plan for us. Here is what our first week looked like.

DAY 1 (Chest/Tris)

5 Minute Warm up & Stretch

Incline dumbell flyes

3 sets of 12 reps

Overhead cable tricep

3 sets 12 reps

Bench dumbbell press

3 sets of 12 reps

Overhead tricep extension

3 sets of 12 reps

5-10 Minute Cool Down & Stretch

DAY 2 (Back/ Bi/ Abs)

5 Minute Warm up & Stretch

Knee Ups

3 sets for 30 seconds

Weighted sit ups

3 sets for 30 seconds

Cross Body Crunch

3 sets 30 on each side

Air Bike

3 sets of 30

One Arm Dumbell Row

4 sets 12, 10, 10, 8

Wide Grip Lat Pulldown

4 sets 12, 10, 10 , 10

Bicep Curls

4 sets 12, 10, 10, 8

5-10 Minute Cool Down & Stretch

DAY 3 (Legs)

5 Minute Warm up & Stretch

Seated Leg extensions

4 sets of 8-10 reps (1 min rest between sets)

Seated Hamstring curls

4 sets of 8 - 10 reps (1 min rest between sets)

5-10 Minute Cool Down & Stretch

DAY 4 (Delts/Traps/Abs)

5 Minute Warm up & Stretch

Dumbbell Shoulder Press

3 Sets 12, 10, 8

Side Lateral Raise

2 Sets 12, 10,

Low Pulley Delt Raise

2 Sets 8 reps

Reverse Dumbbell Flyes

2 Sets 10, 8

Knee Ups

3 working sets to failure

Crunches

3 working sets to failure

5-10 Minute Cool Down & Stretch

DAY 5 (Cardio)

45 mins - 1 hour

Bodyspace

2012-03-13T16:54:00.003-04:00

Okay so I figured it was about time to get myself signed up for BodySpace, part of the Bodybuilding.com website, this way I can track the progress of my new diet and workout regimen. It's also a great place to meet others who are into working out and even get some tips from people who have made major transformations. I look forward to the networking possibilities and I hope I can get inspired by some of the amazing people on there.

Check out my page here: http://bodyspace.bodybuilding.com/SweetCh33ks/

Importance of Back Strength

2012-03-13T16:54:00.001-04:00

I was told a story recently about a woman who ended up with back trouble. Hearing about her lifestyle would make you think she wouldn't have been someone who would have to worry about a problem like this. She was a dedicated gym goer who enlisted the help of a personal trainer, and she used this trainer for years to come. So here is where the problem arose, the trainer helped this woman workout and get into great shape, working all her muscles BUT neglecting her back. Well, said woman goes to brush her teeth one day, leans over the sink and WHAM there goes a disk. Why? Well because her back was very weak compared to the rest of her body and this left it vulnerable, in turn making her very susceptible to injury. Wouldn't the same thing occur if you worked only your quads and not your hamstrings? Your body works together, muscles, tendons, etc. It's a system of levers and if you improve one area you must improve the others or you leave yourself open to injuries.

Your back is your body's support system, is vulnerable, prone to injury and of all the muscles most people often forget to work out their back. If you can't see it in the mirror don't work it out? Um no people, back training is very important. If you still aren't interested well how about the fact that training your back can enhance your "V-taper" making it look like you have smaller hips and waist? Everyone knows that posture is important as well and guess what, back strength is instrumental in this. Wow who would have thought that your back could do so many wonderful things for your body ;)

When people speak of "core strength" don't just think they are talking about your abs. Your core includes abs, lower back, and the thoracic and cervical regions of the spine. Most back problems can be eliminated through strength training. You can strengthen your weak muscles, lengthen tight muscles and improve your stability by doing back exercises. So lesson for the day: working out your back is just as important as the rest of your body.

I'm an ISSA Certified Personal Trainer!!!

2012-03-13T16:53:00.006-04:00

After all my hard work and studying I have finally achieved my goal of becoming a Certified Personal Trainer!! I can't wait to help others in an area that I've become so passionate about! :-D It was a great start to my weekend!

Overtraining

2012-03-13T16:53:00.003-04:00

Most people are not aware that it is possible to overtrain and most likely you have done it to yourself at least once or twice. You may want to get back into working out because you have a new goal for what you would like your body to look like. This is GREAT but we all need to remember to start at the beginning, have you already been working out for a while or are you just getting back into the gym? If you are just starting up again or for the first time don't be so quick to plan a workout schedule that has you at the gym 6-7 days a week for hours at a time. You need to know that you do not build muscles when you training, you build them when you are resting. If you have difficulty deciphering if you are overtraining there are some things to be aware of. You may in fact be sore from a great weight lifting session but then again you could have overtrained yourself.

There are many signs of overtraining that we all should be aware of. You may be looking for great results and in turn are actually ruining your chances of getting there. If you are feeling tired and sore all the time then this might be true for you. Don't think just because you have a personal trainer that you aren't overtraining either because many times your trainer may be the culprit. Unaware individuals, even trainers, can make the mistake of overtraining their clients.

WARNING SIGNS OF OVERTRAINING

1. Not being able to fall asleep (insomnia)

2. Persistent muscle soreness or fatigue

3. Loss of appetite

4. Drop in performance of your training

5. Headaches

6. Decreased Immunity

7. Elevated Resting Heart Rate

8. Irritability

9. Depression

Now that you know what to look for you can be more aware on how to keep your fitness journey moving smoothly. Yes pain may equal gain to a certain extent but continual pain on pain will not give you a gain. Pain only equals gain with some R&R in between :)

Motivation Through Music

2012-03-13T16:53:00.001-04:00

"Great workout music is like a caffeine rush but without the crash"

So what motivates you at the gym? For me it always has been and continues to be music. I honestly cannot get a good workout in without it (not sure if that is a bad thing, who knows what would happen if I happened to forget my headphones!). Anyways I found some interesting facts on why music is a major motivator at the gym.

Studies have been done on bicyclists where researchers adjusted the tempo of music while a person rode and it showed that when they sped up the music the participants increased how fast they pedaled and how far they rode, slowing down the music showed to have the opposite effect. I can confirm that this does in fact happen to me as well! Give me some great beats and my workout is much more effective. Music has the ability to distract your attention and to increase your heart rate and breathing making your workouts more productive. So why not work out harder while it seems easier?

A great gadget they have out to simulate this effect is the MOTOACTV. It tracks your running, walking and cycling and learns what songs motivate you at the same time. This versatile piece of workout equipment can be clipped into a wrist band, handlebar grip, or arm strap depending upon your workout. It comes with built-in GPS, an accelerometer and contains running, cycling, walking, elliptical, and step machine options. After picking your activity you decide whether you are training indoors or outdoors. If indoors the accelerometer attempts to calibrate to understand how you walk or run. If you choose outdoors then the GPS automatically turns on. The bluetooth connectivity also allows it to pair with phones, so as long as you have your headphones hooked up to it you can receive phone calls and speak with people as well. Pretty awesome right? I think I need to get myself one of these (it will be added to my wishlist).

Your Daily Calorie Intake

2012-02-26T22:40:00.004-05:00

So you want to get in shape? Well whether you know it or not the food you consume is more important than how hard you workout (although obviously working out is a necessity). If you want to take your fitness routine to the next level I highly recommend getting your diet in check. This can easily be done by caclulating your BMR (Basal Metabolic Rate) and your TDEE (Total Daily Energy Expenditure).Your BMR is the amount of calories you need to consume to maintain your body if you were completely inactive. This can be calculated with the following formulas:

1. Harris- Benedict formula
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] – [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] – [4.7 x age (years)]
2. Mifflin-St Jeor
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] -161
3. Katch-McArdle
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

Once you have used one of these equations you can then calculate your TDEE. This will tell you the average number of calories you burn based on your BMR and your daily activity level.

Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)

The figure you come up with will be the average number of calories you burn daily. This number is important and from it you can adjust your calorie intake depending on if you are trying to add mass/muscle, reduce body fat, or maintain your goal.

If you want to decrease or lose mass then you should subtract 10-20% from your TDEE

If you are looking to increase mass then you should add 10-20% to your TDEE

You can then monitor and adjust as needed.

If you want to go the next step beyond this you could then break it down into macronutrients (protein, carbohydrates and fat). You can use a 40%,40%,20% ratio for this with the 40%’s being protein and carbs and the 20% being fat.

Example. If your TDEE is 2200 calories a day then you should be consuming:
40% protein =880 calories
40% carbohydrates = 880 calories
20% fat = 440 calories

To obtain how many grams these calorie counts would equal use the following adjustments:
1 gram of protein = 4 kcal
1 gram of carbs = 4kcal
1 gram fat = 9kcal

With this information we can figure out that we should be consuming the following daily amounts of protein, carbohydrates, and fats:

protein =880 calories / 4 = 220 grams of protein
carbohydrates = 880 calories / 4 = 220 grams of carbohydrates
fat = 440 calories / 9 = 48.89 grams of fat

Okay so now that it is all broken down for you go ahead and give it a try! It makes a world of a difference!

The Best Basic Exercises

2012-02-24T09:49:00.002-05:00

If you are new to the workout scene there are some wonderful basic exercises that you can start with that anyone from a novice to a pro can do. You may feel unsure of where to start but these basic moves are all you need to get going.

1. The Squat

Most personal trainers will agree that squats are one of the best exercises you can do. They work out calves, quads, hamstrings, and glutes. For those who are unfamiliar with these terms that means it works your entire lower half. It is essential to do this exercise in proper form to avoid injury. Performing these should come pretty naturally, just pretend you are sitting down in a chair and voila! you have done it. Once you have mastered the form and are comfortable with the move you can add weights and perform many different variations.

2. Lunges

A rocking lower body exercise! These will work your quads, hamstrings, glutes and calves. One great way to tone your legs and there are endless variations to go along with it. You can stay stationary with these or make them more dynamic by doing "walking" lunges. Either way they are easy to do.

3. Planks

The basic plank is an amazing core and ab workout. It's great for beginners and once you get stronger there are many advanced variations that you can do with it. As always, focus on attaining proper form and then move onto the endless variations.

4. Push Ups

I'm sure everyone is familiar with these. For first time push uppers I'd recommend modifying the move by dropping your knees to the ground. This should still be challenging enough and help you get comfortable with the move. Why is this another wonderful basic exercise you may ask? Well because it not only works your arms but uses almost all the muscles in your body specifically targeting your chest, shoulders, triceps, back and abs. Get pushing!

5. Supermans

Maybe one of the most ignored exercises but still one of the most important.Supermans will work all your back muscles (an area of the body often neglected by many, can you say hello back problems!?) along with your neck, butt, hamstrings and shoulders. If you are planning to strengthen any other area of your body make sure you don't forget your back!

So what do all these basic exercises have in common? Well all of them are pretty easy to do regardless of your fitness level, they work several muscles in the body with one easy movement, they all have endless variations that can progress you from beginner to master, and they can all be done without ANY equipment. So no more excuses for anyone not being able to workout, these can be done anytime, anywhere.

Macronutrients

2012-02-24T09:48:00.002-05:00

There are three primary macronutrients that we can consume which provide us with energy. Many of you may be unfamiliar with this term but I'm sure you all know what protein, fat, & carbohydrates are. As you would think there are various food sources for these three categories, and of course not all of them are healthy. This post will provide you with healthy sources to obtain your daily macronutrients. If you are interested in calculating what your personal intake of these nutrients should be then I'd recommend visiting http://www.bodybuilding.com/fun/macronutrients_calculator.htm

PROTEIN

Okay so let's start with protein, also known as "amino acids". I'm pretty sure it has the best reputation among the general population. It is recommended that 10-35% of your daily calories come from protein. It is responsible for growth, tissue repair, immune function, energy, and muscle mass. The protein sources you consume are also important. There are two types of proteins, complete and incomplete. Complete protein sources contain adequate proportions of all nine essential amino acids which are necessary for our diet and these include what are known as "animal proteins". Incomplete proteins are found in plant foods and can be mixed together to create a complete protein.

Complete Protein	Incomplete Protein
Meat Fish Poultry Milk Cheese Yogurt Eggs	Grains Nuts Beans Seeds Peas Corn

FATS

Opposite of protein, fats have the worst reputation. Everyone thinks fats are bad but in reality this is not always the case. It is recommended that 25-35% of your daily calories come from fat. Not all fats are unhealthy and many are great sources of energy for our body. "Good" fats include those that are unsaturated and include polyunsaturated (omega 3 & omega 6) and monounsaturated (omega 9). These are good for your heart and your cholesterol, many are known to lower your cholesterol. Below is a table of good fats.

Monounsaturated fat	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

"Bad" fats are the saturated and trans fats. These increase your risk of disease and elevate cholesterol. Try to stay away from these!

Saturated fat	Trans fat
High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard	Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candy bars

CARBOHYDRATES

At the middle of the road we have carbohydrates. There are two types, simple and complex. 45-65% of calories eaten should come from carbohydrates. The chemical structure of the food determines how it is classified and how quickly it is then digested and absorbed. Simple carbohydrates are quick energy sources. Complex carbohydrates are the better option. They take longer to digest and are filled with fiber, vitamins and minerals. Vegetables, fruits, beans, and whole grains are the best food sources of carbohydrates.

Simple Carbohydrates	Complex Carbohydrates
Sucrose Fructose Glucose Maltose Galactose Lactose	Starch Fiber Glycogen

Overall the idea is that balance is key among these nutrients. All of them are necessary to keep you healthy. Try to pick the healthiest options of these nutrients and believe me, you will feel the difference. Like the saying goes "you are what you eat", to a certain extent this proves to be true.

I hope you'll take the time to check out the macronutrient calculator link I have above. I have used it and am currently working on an excel sheet with a weekly diet plan containing the recommended daily allowance of macronutrients for my body weight. Once I have it completed I will share it with you all, until then....stay fit!

Blogger vs. Wordpress

2012-02-24T09:41:00.002-05:00

There are such different benefits of using the blogger platform versus the wordpress platform. For the time being I will be adding my blog postings to both blogger and wordpress to evaluate which site suites my needs the best. For now you can still view this page to continue seeing posts from me, or feel free to view the same articles at sweetch33ks.wordpress.com

Thanks!

Blog Move

2012-02-20T16:21:00.004-05:00

I have moved my blog. Please visit it here SweetCh33ks

For the time being I will continue posting in both locations (the same content will appear here and on wordpress). Enjoy!

Tumblr Page

2012-02-13T15:17:00.002-05:00

I've created a tumblr page to complement my blog. It will be filled with lots of inspiring fitness stuff including: clothing, quotes, photos, workouts, etc.

check it out here: sweet ch33ks

Great Fitness Sites

2012-02-11T19:19:00.000-05:00

Aside from my wonderful blog there are MANY Many manyyy amazing and wonderful fitness sites out there that I like to look at for inspiration and tips.Thought I would share them with you.

1. Bodybuilding.com

2. Trainwithmeonline.com

3. Bodyrock.tv

4. Fitness.com

5. Womenfitness.net

6. Webmd fitness & exercise

I hope you all enjoy these sites as much as I do!

Crunch Time!!

2012-02-07T14:33:00.000-05:00

No not abs, although I think I would rather be doing crunches! I am studying for this certification which happens in 11 days (fingers crossed). Let's see how good my studying skills are, it has been about 3 years since I have studied for any kind of test. A library trip might be in order here.

Let's talk fitness, I am learning many new things from the studying I've been doing and I figure I could share some fun facts with you. You may know some of this stuff, but maybe not. Either way check it out (and hey this counts as studying right?)

1. Your Quadriceps consist of four individual muscles. I guess that makes sense since "quad" means 4.

2. Your Butt consists of three muscles; Gluteus Maximus, Medius, and Minimus. Not sure why you would want a Minimus booty.. give me that Maximus baby!

3. You have two types of bones in your body, and no I'm not just referring to men. We all have cancellous (spongy) and compact (solid) bones.

4. An articulation or joint is the union of two or more bones; all movement takes place at articulations. So how is that related to speech? ;)

5. Did you know you can get muscle cramps from wearing tight clothing? No ladies this does not mean you can get a great workout from wearing tight clothing....nice try!

Enough facts for today, and my amazing humor. Hope you enjoyed them. I'll leave you with a great quote I came across today "Strive for progress, not perfection."

and remember...StayFit!

Moving and P90xing

2012-01-28T10:58:00.001-05:00

Once again time has flown by and I have been a blogging slacker, but this time I have a good reason, we have moved! We are now back in Connecticut and it is wonderful to be home. Unfortunately I was unable to do much working out during our move, but I have managed to get in some small workouts here and there. Now that we are finally getting settled I can get back into some sort of routine.

I finally tried P90X during our move, yeah I know it was released in 2004 and I just trying it now but it's never too late to try something new (or old in this case). It was pretty much the only workout videos I had saved onto a flash drive and could do from my computer without internet. I have to say it truly is a great workout schedule and has such a large variety of videos. If you are like me and hate monotonous workouts then you should try some type of workout system like this. It is very hard for me to do the same things day after day, variety is the spice of life after all so keep it interesting!

Being back in Connecticut has already presented me with so many opportunities that I didn't have before we moved. I'll be back to work and finally studying to become certified! I am so excited I just hope that I pass the test, which I take in about 20 days! I definitely have my work cut out for me but it's time to move forward to pursue what I have been passionate about for the last couple years....good things to come!

Stay Fit :)

Partner Workout

2011-11-27T09:17:00.000-05:00

Okay so who likes working out alone anyways? Grab a partner and check out this workout! It comes from Real Simple magazine article titled "6 Challenging Partner Exercises" and I plan to use it at my next class.

Move 1: Body-Weight Squat

(A) Stand facing your partner at arm’s length with feet slightly wider than hip-width apart. Grasp your partner’s forearms.

(B) Maintaining a secure grip, lean back slightly as you both squat down until your thighs are about parallel to the floor. Pause for three seconds, then slowly return to the starting position. Repeat 12 times.

Move 2: Reach-and-Touch Plank

Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under. Using your abdominals, elevate your torso and reach forward with your right hand to touch your partner’s right hand. Switch arms. Gently lower your body back to the ground. That’s one repetition; complete 12 total.

Move 3: Split Lunge

Stand facing your partner at arm’s length, grasping forearms. Stagger your feet, left foot behind the right. Slowly bend your knees into a lunge position, so your right thigh is parallel to the floor. Pause for three seconds, then slowly return to the starting position. Complete 12 reps, then switch legs and repeat.

Move 4: Triceps Extension

Face your partner, right foot in front of the left, holding one end of an exercise band in your right hand. (Your partner holds the other in her left.)

(A) Contract your abs and bend forward at your hips with your knees slightly bent.

(B) Slowly straighten your arm to pull back the band, then return to start. Complete 12 reps, then switch arms and repeat.

Move 5: Push-Up With Shoulder Tap

(A) Face your partner in a modified push-up position.

(B) Bend your arms to lower your body toward the ground.

(C) Push back up to the starting position, lift your right hand, and tap your partner on the left shoulder. (Your partner taps your left shoulder with her right hand.) Complete 12 reps, switching hands each time.

Move 6: Dynamic Lunge

(A) Stand facing your partner at arm’s length, clasping hands between you.

(B) Lunge forward with your right leg as your partner lunges backward with her left leg. Reverse the motion, lunging backward with your right leg as your partner lunges forward with her left. Complete 12 reps, then switch legs and repeat.

My Fitness Christmas Wishlist

2011-11-25T19:54:00.000-05:00

My favorite time of year is approaching and I just LOVE making wishlists, even if I don't end up getting most of the stuff. Christmas has always been my favorite holiday season, no not because of the presents but because of the wonderful aura and holiday cheer that goes along with it, and no I'm not kidding. There is this unusual happiness that seems to infiltrate the days that lead up the Christmas. It begins with the decorating, moves onto the jam packed shopping crowds, and finally settles on Christmas morning releasing you into a euphoric amiss of cheerfulness and delight. Yes, this defines Christmas time for me and although I have entered into adulthood my feelings for this holiday will remain unchanged, at least that's how I'd like to envision it.

So onto the good stuff. All of my fitness dreams will come true if only Santa would bring me these wonderful items this year.

1. Adidas Adipure Trainer

A glorious invention to bring to the gym with you. It's a barefoot shoe (made for indoor studio workouts) that offers you better balance, stability and traction.

2. New Balance Minimus Vibram MT10

Great new vibram shoe for trail running, something I'd like to do more in the warmer months.

3. lululemon Run For it Pullover

I can never get enough running apparel.

4. lululemon City to Yoga Jacket

I am in love with this jacket! Check out the frill bottom....Please Santa I have been such a good girl this year ;)

5. lululemon Scuba Hoodie

Yes this company surely has the most fashionable workout apparel, too bad the prices make me want to cry.

6. Women's Adidas Sport AdiFit Pants

Pink in my pants? Yes please!

7. The Ugi Ball

I am just dying to get my hands on one of these balls! (no pun intended.lol)

They are a versatile piece of workout equipment and since I do a lot of at home workouts I know it would get tons of use.

the Power Plate

2011-11-20T09:29:00.002-05:00

I recently came across an article on a new 30 minute workout that could be the key to lean sculpted muscles and thought I'd share. Enter the Power Plate, a buzzing new piece of equipment that could amp up your workout by 300 percent! How incredible is that? I know I'm dying to try it out. Originally introduced by Russian scientist Vladimir Nazarov for astronauts in the 60's and finally marketed as the Power Plate concept by Olympic trainer Guus van der Meer in 1999, the Power Plate has finally made its way to the states.

Here is how this beautiful creation works: strong currents are delivered through your muscles which in turn causes them to contract and these contractions occur between 25 and 50 times per second. Hop on and do some squats, calf raises, triceps, you name it! Just be ready for some serious muscle fatigue (hey no pain no gain right?).

Note: This is not an electrical current. The machine vibrates and the "vibrations" are what makes your muscles contract. I don't condone physical torture during exercise, although people attending my weekly class may tell you otherwise :)

Check out Power Plate Locations to find a gym or fitness center near you that offers this ingenious piece of equipment.

And remember... Stay Fit!

Workout Class Playlist

2011-11-16T15:48:00.000-05:00

Music is such a huge part of my life and so of course I love incorporating it into my workouts. It brings me back to the days I used to do Dance, and makes me wish I was still doing it. It has become so critical for me when I'm working out. It helps motivate and keep me moving. Here's the playlist we're using at class while working on our fitness....

1. Hello - Martin Solveig & Dragonette

2. Sweat - Snoop Dog & David Guetta

3. We No Speak Americano - Yolanda B Cool & D Cup

4. Better Off Alone - Alice Deejay

5. Mr. Saxobeat - Alexandra Stan

6. Beautiful People - Chris Brown

7. Take Over Control - Afrojack ft. Eva Simons

8. Rock that Body - Black Eyed Peas

9. On the Floor - Jennifer Lopez

10. Bounce - Calvin Harris ft. Kelis

11. The Club is Alive - JLS

12. Hot - Inna

13. Give Me Everything Tonight - Pitbull ft. Neyo

14. Walking on Sunshine - Jennifer Lopez