Healthy at HOME In-Home Personal Training

Kale Pesto Pasta...YUM!

2013-09-17T17:55:00.002-07:00

I have other things I need to get done tonight, but I can't hold out on writing this recipe post until tomorrow because it is absolutely delicious!

I recently had a BAD experience with Kale so I tried to redeem myself by cooking up a yummy Kale recipe tonight...and I sure did! Let me back-track though. I recently looked up a sautéed Kale recipe that included carrots and radish and it was AWEFUL! Absolutely disgusting! It was a waste of cooking time and ingredients because I don't think ANYONE would eat it! So tonight I was a little intimidated to cook with Kale again.

I've never made pesto in my life, but I know what the standard ingredients are so I figured I would change it up and make a Kale version. It was a huge hit with me, my husband and even our 2 1/2-yr-old (I put it over pasta and called it super-hero noodles). :)

So here it is plain and simple:

Roughly 4 cups of chopped Kale (stems removed)
1/4 cup walnuts, toasted
2 cloves raw garlic
1/4 tsp of lemon zest (actually I think it was slightly less)
3 TBsp parm cheese
Salt (not too much because you get a lot in the cheese)
1/2 tsp Pepper
Olive Oil (about 1/4 cup)

-Fill sauce pan with salted water, add Kale and bring to a boil. Boil for about 8 minutes.
-Drain and blanch in ice water for about 30 seconds. Squeeze out as much excess water as possible (you will be left with a ball of Kale about the size of a Golfball or Tennisball, depending on how much you use).
-While the Kale is cooking, toast the walnuts (oven or pan).
-Place all ingredients in food processor, excluding oil. Turn on.
-Slowly stream in olive oil. You may end up using less or more depending on the consistency you desire.
-Finally, give it a taste and adjust ingredients as necessary.

It looks like fresh-cut grass but I promise it tastes amazing!

I lightly sauteed 1/2 onion (course chopped) and about 10 grape tomatoes (halved) and added them to the mixture once I took it out of the food processor.

ENJOY OVER YOUR FAVORITE PASTA!!! Tip: when you drain your pasta, reserve just a bit of the cooking liquid so it mixes smoothly with the pesto. This also helps reduce the amount of oil you need in the mixture.

Served with my homemade-marinade chicken breast

This would also be great on a sandwich, mixed in rice or quinoa, as a dip, mixed into ground meat for meatballs, or on a piece of cardboard! It really is that good!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept

Warm Pasta Salad...With Kale And Bacon! YUM!

2013-09-06T05:15:00.000-07:00

I bought Kale for the FIRST TIME ever (aside from a frozen blob that I broke up and put into shakes). I've always wanted to try it, but since it was unfamiliar to me I have been hesitant. Well, I put my big girl pants on yesterday and purchased a bag of fresh Kale.

My husband had requested my homemade chicken wings for dinner in celebration of the beginning of the 2013 NFL season, so I made a batch just for him. I sometimes support his less-than-healthy decisions, but I love him too much to let him just eat junk so I whipped up a pasta salad filled with Kale, Celery, Apples and Green Onions (and a little bit of bacon).

Cook about 1/4 of a box of veggie box-tie pasta as directed on box. Drain, and set aside.

Rough-chop 1 or 2 pieces of low-sodium bacon, sauté until crispy. Remove from pan and place on a napkin or brown bag to drain. Pour drippings out but leave a coating on the bottom of the pan.

Add about 3 big handfuls of Kale into the pan with a splash of apple cider vinegar and water. Allow it to cook down for about 5 minutes. Meanwhile, dice 1/2 an apple (I used Braeburn) and add it to the pan. Cook together for about 3 minutes. Season with salt, pepper, onion powder and garlic powder.

Turn off the heat.

Add olive oil, celery and green onion to hot pan. Stir, scraping bits off the bottom. Transfer to serving bowl and ENJOY!

Ingredients:
3 big handfuls of Kale
1-2 slices of bacon, chopped
1/4 cup Celery Hearts, sliced
1 Green Onion, sliced
1/2 Braeburn Apple, diced
salt, pepper, garlic powder, onion powder
1 tbsp Olive Oil
Apple cider vinegar
Water

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept

Hard CORE!

2013-09-05T05:21:00.001-07:00

As promised, I am giving out some of my CORE Conditioning tips THAT WORK (although this BLOG post isn't being published quite as early as I was shooting for). :)

I am not going to go off on a "YOU HAVE TO DO PLANKS TO GET A STRONG CORE TANGENT"...but I do think they are super effective and important if you do them properly.

I am, however, going to give you some other CORE Conditioning tips that you probably haven't thought of as good for your Core. Here goes:

Walking Lunges (Forward AND Reverse)- As simple as it sounds. Take a large step with your right leg immediately followed by your left until you get from one side of the room to the other. Then, don't turn around. Take a large step back with your right foot immediately followed by the left until you are back at your starting point. With or without weights your legs will BURN! 10-15 reps/3 sets.

Weighted Jump Squats- With weights in hands at your sides, squat down as if sitting into a chair. Push your feet off the ground and get some air. As you come back down, immediately flow right into another squat. 10-15 reps/3 sets.

Stationary Jump Lunges- Start with legs separated, one forward and one back. Lunge down bringing back knee slightly above the ground. As you come up out of the lunge push off the ground and land with the opposite leg to the rear (ie alternate legs). 10-15 reps each side/3 sets.

Spiderman Crawl- Get in a straight-arm plank position. Bring right knee to right elbow then walk your right hand forward bringing your left knee to your left elbow. And keep your butt down! 10-15 reps each side/3 sets.

Quick-Feet Step-Ups- Get a Plyo box, Chair, 2nd or 3rd step or whatever else you have that sits about 12-18 inches off the floor. Step up with right foot, followed by the left. Bring right foot back to ground, followed by the left. Do about 15-25 reps then switch leading with left foot. 3 sets.

KEEP THIS IN MIND...EXTREMELY IMPORTANT...

KEEP YOUR STOMACH CONTRACTED THE ENTIRE TIME YOU ARE PERFORMING EACH EXERCISE!

DO NOT HUNCH OR LEAN FORWARD!

IF YOU CANNOT COMPLETE A REP WITHOUT USING MOMENTUM THEN SLOW IT DOWN AND PERFORM LESS REPS.

THE KEY IS FORM, FORM, FORM.

IF YOU START USING MOMENTUM THEN YOU ARE ONLY GOING TO WORK YOUR LEGS.

SHOULDERS BACK, CHEST OUT, STOMACH IN!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept
www.healthyathomept.blogspot.com

Left-Over Chicken Doesn't Have To Be Boring!

2013-09-04T13:32:00.000-07:00

I LOVE eating boneless, skinless chicken breast...always have and always will! But it can get a little boring eating it the same way every single day.

I pan fry a bunch with my usual seasoning (sea salt, pepper, onion powder, garlic powder and chili powder) and keep the leftovers for the week. Sometimes I'll just heat up a piece or two and eat "as is", but yesterday I was in the mood for a sandwich.

I chopped up a piece of chicken, heated it up and threw on 1 slice of low-fat/low-sodium American cheese. Then I slathered a bunch of spicy hummus on 1 slice of whole grain bread, piled on some baby spinach and BOOM yummy (and healthy) chicken sandwich!

Of course this didn't meet my lunchtime veggie quota, so I turned my corn-on-the-cob leftovers from the night before into a delish salad. Rinse and drain a can of chickpeas, 1 chopped baby cucumber, 1 chopped green onion (don't use all of the white part unless you like a really oniony flavor). Mix all of that with the corn you cut off the cob, about 1 tbsp olive oil, and a dash of salt and pepper.

I can't even begin to explain how yummy this meal was! I didn't eat all of that salad in one sitting so I had more for the following day...and it tasted even better once all of the flavors came together more.

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept

Abs vs. CORE

2013-08-30T05:04:00.000-07:00

I think there is a huge confusion when people do a million crunches to get a "stronger core". They are getting nowhere fast!

To build a strong core, a much larger variety of muscles are in play than just your abdominal muscles. Your CORE muscles actually range from your hips to your shoulders! The core muscles consist of many different muscles that stabilize the spine and pelvis and go the entire length of the torso. When you have a strong core, you are able to stabilize your spine, pelvis and shoulder girdle and create a solid support base. Thus, leading to the ability to generate powerful movements of the extremities.

Aside from being a rock in the gym or during physical activity, the CORE muscles also make it possible to stand upright and move on two feet! The core muscles help to control movements, transfer energy and shift body weight. When you hear "having a strong core helps against back issues" it's because a strong core distributes the stresses of weight-bearing and protects the back.

Sooo bottom line, a CORE CONDITIONING program needs to target all of these muscles groups to be effective...not just the abdominal muscles!

Here are some of the muscles experts consider to be part of your CORE (keep in mind that different experts have different opinions on which are the most important)

Rectus Abdominis-located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
Erector Spinae-This group of three muscles runs along your neck to your lower back.
Multifidus-located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
External Obliques-located on the side and front of the abdomen.
Internal Obliques-located under the external obliques, running in the opposite direction.
Transverse Abdominis-located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors-located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femurs, pectinous, sartorius
Gluteus medius and minimus-located at the side of the hip
Gluteus maximus, hamstring group, piriformis- located in the back of the hip and upper thigh leg.
Hip adductors-located at medial thigh.
Sometimes it's good to know WHY you're doing certain exercises rather than just following what your trainer tells you!
Check back soon for some of my favorite (and most effective) CORE CONDITIONING exercises!!

Best of Health,

Amanda Chubb

www.healthyathomept.com

www.facebook.com/healthyathomept

Have Your Cake And Eat A Salad Too!

2013-08-08T13:53:00.003-07:00

A client (and now friend) :) sent me a text the other day admitting to eating chocolate and feeling guilty about it. My immediate reaction was "how much?" because if it was enough to make her feel guilty, I assumed it was more than a bite or two.

Before she could answer my question, I followed it up with "Don't let what you eat affect you emotionally. I eat chocolate ganache cake and never feel guilty (it's true, but maybe I should have left that out of my blog post!) Just balance your meals with lots of fresh veggies so you keep your calories in check.

My reasoning for trying to lessen the importance of how much chocolate she had was because I didn't want to cause anymore guilt OR make her feel like getting/being healthy meant sweets were a no-no. More importantly, having a balanced diet without depriving yourself is key to living a healthy life physically AND mentally.

Seriously, what the hell is the point of trying to look good if you are completely miserable because you can't have what you want?!

BALANCE! BALANCE! BALANCE!

Lunch, Dinner and even sometimes Breakfast I eat vegetables. Throughout the day they are my snack of choice. Of course, completely raw and undressed veggies can get damn boring. That's where dips come in! Hummus, Onion Dip (made with 1/2 plain, non-fat Greek yogurt, 1/2 light sour cream), salsa, pureed roasted veggies, or YOU NAME IT can completely transform vegetables. Obviously, you don't want to overdo it because you will then be defeating the purpose and adding on a ton of calories.

In addition to my vegetables, I eat lean protein such as beans, chicken breast, egg whites, and fish. And all of my carbs are whole grain. Drink of choice? Water and green tea with lemon. I will be damned if I let someone tell me NOT to have a piece of chocolate ganache cake or make me feel bad about it. No, I don't always shop organic but I promise you my health and fitness are damn good AND MY ASS AND ABS ARE SUPER TIGHT! ;)

Bottom Line: Have your Chocolate Ganache Cake And Eat A SALAD Too!

Best of Health,

Amanda Chubb

www.healthyathomept.com

www.facebook.com/healthyathomept

Roasted Veggie Pasta W/Chicken Parmesan

2013-07-31T10:12:00.001-07:00

Easy (and flavorful) ROASTED VEGGIE PASTA with CHICKEN PARM...with a sneaky ingredient that no one will know is in there!

There are some delicious pasta sauces on the market today BUT they typically come loaded with SALT and SUGAR! Here's a recipe that doesn't include sugar, but does have a pinch or so of salt to increase the depth of flavor...but I promise it's no where near the amount you get in a jar! I love using veggies as sauce. You can leave them chunky or puree them for a smooth consistency. BUT THE KEY TO THIS RECIPE IS TO ROAST THEM! The caramelization from the veggies own juices is absolutely delicious and covers pasta so beautifully!

Keep in mind that you do not have to follow this recipe to a "T" with the amounts or ingredients. I rarely put exactly how much to use unless I have tried the recipe multiple times and know it only comes out right doing it one way!

I chopped up a zucchini, some cauliflower, grape tomatoes, garlic and onion; drizzled with a bit of extra light olive oil and sprinkled with salt and pepper. Roasted at 425 degrees for 30 minutes (time depends on how many veggies you are cooking). Also, I flipped them half-way through cooking to get that delicious caramelized color and flavor all over.

While the veggies were roasting, I cooked a box of whole grain pasta to al dente. Drain the pasta BUT reserve a little bit of the cooking water. Once the veggies are done, toss them with the pasta. Add a bit more salt and pepper and the reserved cooking water (not too much...just a couple tbsp). I also like to finish mine off with some fresh chopped basil.

As for the chicken, I mixed homemade 1/2 c. whole grain bread-crumbs, 3 tbsp parmesan cheese, 1 tsp garlic powder, 1 tsp onion powder, salt, pepper and CHIA SEEDS in a bowl. In a separate bowl, lightly whisk ONE egg white with a splash of water. Take the thin-sliced chicken and pat dry. Dip in the egg whites, then into the bread-crumbs. Place on a cooling rack to let it sit while the oil is heating. Heat up about 2 tbsp extra light olive oil over med-high heat. Cook the chicken for about 3 minutes on each side so it lightly browns (I went overboard with the chicken I have pictured so it's dark...actually I was doing laundry and got caught up!) The chicken likely won't be cooked through so pop the chicken (keep it in the pan) in a 350 degree oven for about 6-8 minutes (depending on how much you are cooking and how thin it is).

Serve the Roasted Veggie Pasta with the Chicken Parmesan (NOTE: Sprinkle with a bit more cheese and/or olive oil to finish it off if you have more calories left in your daily reserve!!) OR TOP WITH A SPLASH OF HOT SAUCE! OMG, MAYBE IT'S BECAUSE I'M ADDICTED TO HOT SAUCE BUT DAMN THAT TASTED GOOD!!! :)

ENJOY!!!

BEST OF HEALTH,
Amanda
www.healthyathomept.com
www.facebook.com/healthyathomept

Healthy Eating CAN BE EASY

2013-07-22T13:10:00.003-07:00

Admittedly, I have reached for processed foods post-workout (and sometimes during snack time) because I am always in such a rush. Refueling after a gruesome session is essential to replenishing electrolytes and repairing muscle tears so I can actually see results. I also believe in snacking throughout the day so that I don't become ravenous later and eat a whole weeks worth of calories in one sitting!

BUT IT REALLY IS ABOUT QUALITY

Healthy food that satisfies and replenishes your body can take very little time, effort and money to make. Personally, I am trying to increase the amount of raw veggies in my meals so I am big on eating salads and loading up my sandwiches right now.

ABOVE:
Half a low-sodium Turkey and Provolone Sandwich w/Mustard, Spinach, Onion and Tomato
**Deli meat is the DEVIL to some, but if you get the right kind it's not so bad, and is a great source of protein. I get Boars Head Low-Sodium Turkey or Chicken and Provolone. And yes, that is white bread. I went through my Arnold Whole Grain!

Spinach, Romaine, Green Peppers, Grape Tomato, Celery, and Radish Salad DRESSED WITH HUMMUS!
**Great alternative to fat- and calorie-dense dressings!

BEST OF HEALTH,
Amanda
www.healthyathomept.com
www.facebook.com/healthyathomept

What's In YOUR Fridge?

2013-07-19T06:29:00.001-07:00

It's almost embarrassing to admit that I have not kept up with my blog for about 2 months! As much as I talk about always finding a way to get everything done, sometimes there are certain things that take priority leaving little/no time to get EVERYTHING done. I apparently fell victim to this by not doing my daily BLOG, but I promise my HEALTH, FITNESS and FAMILY continued to be top priority!

So here's my first post since MAY (I will try harder to balance my time so months don't go by again!)...

I went grocery shopping last week and spent a hefty penny but when I looked in my fridge I realized it was bare. Where did my money go? Well, look in my pantry and you would see! I was letting my kids constant requests for junk food convince me to buy it!

HOLY SH!T, I thought to myself!

I didn't throw it away because I don't believe in that no matter what the food is. There are WAY too many people suffering from starvation that I could not even allow myself to throw away a TRANS-FAT FILLED FROZEN PIZZA! However, the day that we end up eating that cardboard pizza, plates will be loaded with fresh salad with homemade dressing!

My fix for buying such poor-quality foods was to go back to the grocery store and buy all fresh fruits and veggies. I believe in having options so I figured if we (the kids, my husband and I) could choose from Oreos or FRESH, JUICY PEACHES at least we could guilt-trip ourselves to pick the best choice.

AND IT WORKED!

This is what MY FRIDGE looked like a couple days ago...

...I bought so many fruits and veggies that I didn't have enough room in the drawers to store them all so they ended up taking over the entire fridge!

Although all the different foods options in my house are not "good for you" MOST of them are. Simply having the option to eat a healthy snack can be all you need to make the RIGHT DECISION!

What's in your fridge?

BEST OF HEALTH,
Amanda
www.healthyathomept.com
Find me on FACEBOOK: healthyathomept

Staying Active Outside Of The Gym

2013-05-07T09:55:00.000-07:00

I absolutely love getting my workout done early in the day. Mainly because I know that something will come up later in the day that will make it more difficult or impossible. Like other moms I know, there is a sometimes a feeling of guilt when I prioritize my wants/needs.

But I know that if I do not get my workout in, the day will be hell for everyone! It is the one thing that I do for myself on an almost daily basis. And it helps to relieve some guilt when I remind myself that making myself healthier and clearing my mind will also benefit my family.

Even though I workout early, I LOVE making sure that I (and my family) continue to be active throughout the day. One hour in the gym does not mean you can sit on your butt or sleep the other 23 hours!!!

During the weekdays I usually take my son to the playground to run around, to the outdoor mall or to the community pool. On weekends, post-gym, he gets a special treat. This past Saturday was a fun Mommy and Tyler day at Dinosaur World in Plant City, FL.

Climbing Tires...well prepared with his tank top and Nike sneakers!...

...Quick Break To Watch The Koi Fish...

...Running Away From T-Rex...

...AHHH...T-Rex Got My Little Guy!...

...Fueling Up With A Kashi Bar...

...One Last "Ride" On A Dinosaur...

...On The Way HOME, I'm Pooped!

Good thing I got my energy boost before Dinosaur World so I didn't need a nap on the way home too!

Best of Health,
Amanda
www.healthyathomept.com
www.facebook.com/healthyathomept

Have A Plan For Things Not Going As Planned...WHAT?!

2013-05-05T18:55:00.000-07:00

I am a creature of habit in most areas of my life, but I know that it is necessary to change up my workout so that I always challenge myself.

I wrote down a structured regime that I wanted to do at the gym. I figured I would stick with this for a few weeks and then switch it up. Reading through, it sounded pretty damn great! Perfect flow from one exercise to the next with strict balance of the muscle groups! I was impressed with myself!

BUT...my gym is ALWAYS packed so you never know what machines you are going to have access to or even which weights.

Flexibility is the key to Airpower! (As a former Airman I couldn't help myself!)

I don't mean to "toot my own horn" so to speak, but I am pretty good at modifying exercises and adjusting to what I have available. I'm a NO EXCUSES kinda girl. ;)

So I kept the workout that I wrote down and actually had the opportunity to flow through it as planned a couple times. Good stuff! But more recently I have been getting to the gym at varied times and what I needed for my session was taken. I don't have the patience or time to sit around and wait so I came up with off-the-cuff alternatives.

For example, my plan called for a front lunge-reverse lunge combo with weights, 10 continuous reps each side. Holy crap do they burn!! But the weights I needed were always taken so I decided to utilize the long open-floor area and do forward walking lunges immediately followed by reverse walking lunges across the length of the gym. No weights, but the intensity and number of steps I took burnnnnned so good! This was after my Superset Weighted Squats / Weighted Hip Thrusts on the bench!!! And before a whole lot more strengthening exercises and a two-mile moderate/fast-paced run!!! I know two miles doesn't sound like a lot, but after an intense leg workout it almost feels impossible.

Bottom line, it's good to have a plan so you aren't going in completely blind and standing at the entrance of the gym looking around like you are lost. But it's also a great idea to have a few backup exercise alternatives so you aren't breathing down the back of someone on the Abductor machine until they finish!

Plan for things to NOT go how you want them and you will be more flexible and less stressed when you need to make a change.

Best of Health,
Amanda
www.healthyathomept.com
www.facebook.com/healthyathomept

LIQUIDS for your Protein Shakes and Veggie/Fruit Smoothies

2013-04-16T19:17:00.000-07:00

I'm writing this post after finding that many Protein Shake and Veggie/Fruit Smoothie drinkers I know only use H2O as the liquid ingredient.

Don't get me wrong, water is great to smooth out your shake but there are other beverages that you can use to add FLAVOR and ADDITIONAL HEALTH BENEFITS while adding NO or MINIMAL calories.

Some of my favorite mix-ins that my kids love too!

Green Tea (home brewed of course)*
Flavored Teas (home brewed, not bottled)*
Coffee (Especially good for morning shakes!)*
Coconut Water
Almond Milk
Skim Milk
Fresh Squeezed Grapefruit, Lemon, Lime and Orange Juices

* Of course, I understand that barely anyone has time to brew a cup of coffee or tea each time they want to use it in their shake! Myself included! So here's a friendly tip that will make it much easier...

Brew a large pot of coffee and/or green tea. Pour it into a 2 Liter pitcher (or whatever size you have or want to use), let it cool completely and store it in the fridge. Use as desired. I make a pot of coffee every Sunday and use it for the week in my morning shake. This may not be ideal for everyone, but it works for me and I don't mind "stale coffee" especially since I can't even taste it.

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept

Healthy (and Filling) Lunch!

2013-04-04T12:22:00.004-07:00

In this picture, something is missing...it's the baby carrot, radish and cucumber salad I ALREADY ATE! ;)

But to go with that super yummy and super healthy salad (dressed only with extra virgin olive oil and a bit of garlic powder, salt and pepper) is a piece of chicken breast and a sweet potato!

For the Chicken:
I turned a homemade dressing of 1/4 c olive oil, 2 tbsp spicy mustard, 2 tbsp fresh cilantro, 1/2 tsp dried rosemary, 1 tsp minced garlic, pinch of salt and pepper into a marinade.

Mix it all together in a cup and taste to make sure the flavorings are where you want them. Remember you can add, but can't take away so start light especially on the salt!
TIP: I buy regular thickness chicken breasts and slice them thin myself. It's a cheaper per/lb price so you get more for your money.

I put some chicken in this marinade overnight and put the rest in something else to mix up the flavors. I usually cook the entire package of chicken at once so I have it for the next few days. I EAT A LOT OF CHICKEN!

Get a saute pan hot over medium heat, cook chicken for about 4 minutes each side. Shouldn't take more than that because it's cut thin but check with a thermometer if necessary.
TIP: Don't keep flipping it or moving it around because it won't get that caramelized color.

For the Sweet Potato:
Wash off the skin, wrap it in plastic wrap and pop it in the microwave for about 2-3 minutes (depending on size).

Let it cool for a few minutes, slice in down the middle, top with a bit of butter/spread, little bit of shredded 2% cheddar cheese, dollop of plain Greek yogurt, a few splashes of hot sauce and add your "greens" with some chopped cilantro.

ENJOY!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept

Upper-Body Routine

2013-03-28T08:41:00.003-07:00

I have an absolute obsession with Super-Setting my workouts! I find that it allows me to make the most of the time that I can dedicate AND keeps my metabolism burning during- and post-exercise.

Here's what I wrote up a couple of days ago for my "upper body" days:

Warm-up: Jumprope 5 minutes

A1-Inverted Pull-Ups on Smith Machine
A2-Tri-Cep Push-ups Holding Dumbbells
10-15 Reps Each, 5 sets

B1-Flat Bench Close Grips
B2-Squating Concentration Curls
10-15 Reps, 3 Sets

C1-Decline Curls
C2-Tri-Cep Kickbacks
10-15 Reps, 3 Sets

D1-Military Press
D2-Standing Overhead Tri-Cep Extensions
D3-Jacknives
10-15 Reps, 3 Sets

E1-Decline Lateral Raises
E2-Standing 1-Leg Rear Delt Raises
E3-Arnold Presses
10-15 Reps, 3 Sets

F1-Cable Curls
F2-Tri-Cep Cable Pushdowns
F3-Straightarm Cable Pushdowns

ADD 1-Leg Plyo Balances, Opposite Arm/Leg Planks, or another Core training exercise in between sets. This will help remind you to keep your Core engaged DURING working your upper-body which is critical to proper form and being able to lift heavier.

My training weeks usually look like this:
Week 1 & 3: cardio/upper/cardio/lower/cardio/upper/rest
Week 2 & 4: cardio/lower/cardio/upper/cardio/lower/rest

(NOTE: On a cardio day I rarely do steady-state, mostly intervals and inclines. On resistance training days I will sometimes do about 10-20 minutes of steady state at the end of the sessions to maximize calorie burn.)

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.facebook.com/healthyathomept.com

CORE Training

2013-03-21T10:01:00.000-07:00

When you do crunch after crunch at the gym or while laying on the floor in front of the T.V. during commercials (that's a common tip to encourage you to stop laying on your ass as soon as you get home from your "busy day") what is your main goal? Are you trying to whittle your muffin top, get a dreamy six-pack or strengthen your core?

I certainly think it's commendable that you are putting in effort towards whatever your goal is. BUT, what if I told you that you are likely making very minimal gains. It's kinda BS that you put in all that work for barely anything to show how hard you worked. AND you are not likely getting anywhere closer to your goal!

Having a STRONG CORE and a SIX PACK do not necessarily go hand-in-hand. And I would argue, without a doubt, that getting a strong core is WAY more important than pursuing the more visually appealing goal.

A six pack is the ripped and defined abdominal muscles...but a strong core encompasses almost every muscles from your hips to your shoulders, front and back. That means you need to work on strengthening your back, hips, and multiple abdominal muscles. Doing crunches is not going to help much.

So what DOES work????

You've likely heard it before and I am going to say it again...PLANKS! I have a love/hate relationship with planks! Mainly because I am crazy and always do tougher variations of them that make my body shake and burn (only temporarily, of course). Here are a list of different planks I have in my trainer tool-box:

Traditional Plank
Up-Down Planks
Side Planks
Stability Ball Planks
Plank Jacks
BOSU Planks
Side Twist Planks
Inchworm w/Planks
Opposite Arm & Leg Planks
Extended Arm Planks
For those just starting out: Knee Planks

Although I have a love for planks, they can get boring sometimes even when I switch up what type I do. Soooo I have a ton more CORE STRENGTHENING exercises that I fit into my workout on Cardio/Core days.

Wall Walks
1-Leg Plyometric Balance
Weighted Overhead Crunch to Stand (killer but f*cking love this!)
Reptiles
Sit-up Toe Touches
Goodmornings
Inchworm
Supermans
Side Burpees
Reverse Crunches
Woodchops
Side-to-Side Crunch and Weave
AND THE LIST GOES ON!!!!!

CORE TIP: You can work on strengthening your core everyday while just sitting in your car, at work, etc. AND during your upper- and lower-body training sessions. Focus on contracting your muscles and keeping a tight core and glutes when performing other exercises. This will also help ensure you are using proper form and activating the muscles that you are trying to train. :)

Healthfully,

Amanda Chubb

www.healthyathomept.com

www.facebook.com/healthyathomept

Don't Be A Hater!

2013-02-20T19:54:00.003-08:00

I am not big into scrolling through Facebook to see what people are posting but I was bored sitting in the doctor's waiting room the other day and indulged a little.

There was a picture a woman took of her reflection, the old pose in front of the mirror picture, and it showed off her amazingly sculpted abs. I saw and thought "wow, she must eat clean and be dedicated to her workout".

I scrolled to see others comments and saw that a couple people made some really ugly comments along the lines of insinuating that this woman doesn't eat, has a disorder, is disgusting, etc. Of course I looked at the profile pictures of those people and saw that they were WAY opposite of being "in shape". What's worse is that this was a page where women were supposed to be there to support other women.

I guess they were never taught that if you don't have something nice to say, don't say anything at all! STOP DRINKING THE HATORADE girls!

Everyone has their own specific goals and we should encourage each other in their efforts to achieve those goals.

To those who are so ignorant to post mean comments, I ask, what does telling someone that they are disgusting do for you? Does it make you feel better about yourself?...if so, you have some serious problems!

Don't hate on someone else because you don't like something about yourself! Be supportive of others working hard towards their personal goals...or keep your mouth shut and your fingers off the keyboard!

Sorry if my irritation came through. I just think it's ridiculous what this world is coming to. Violence and demeaning others is becoming way too common in our society!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com
www.facebook.com/healthyathomept

Quick and Healthy Pork Dinner

2013-02-15T19:52:00.000-08:00

I love eating chicken BUT there are just some days when I would rather go hungry than grill up another piece! Today I opted to make THE OTHER WHITE MEAT! And guess what...I got the bone-in kind of pork chops!

Now, I have to say that I do not eat the fat that they are trimmed with, nor do I eat the dark meat. But I almost always buy bone-in pork chops because they are much cheaper per/lb AND they get a ton of extra flavor cooking them with the bone.

Did I mention that this took me no longer than 20 minutes to make once the water boiled for my sweet potatoes & apples?!

Made this for 3 people but the recipe can be altered to accommodate more.

Ingredients:
-3 bone-in pork chops
-Low-sodium Adobo seasoning
-1 tbsp extra virgin olive oil
-1 Shallot, sliced
-1 clove of garlic, chopped
-1 large sweet potato, chopped
-1 gala apple (peel on), chopped
-baby spinach
-1 radish, sliced
-2 tbsp shredded skim milk mozzarella
-Dressing of your choice (I used Ken's Light Options Parmesan and Peppercorn)
-Sea salt and pepper
-Cinnamon

How-To:
-Chop sweet potato and apple into small chunks, boil for about 15 minutes until tender. Drain. Mash with potato masher and season with a dash of cinnamon, salt and pepper to taste (you won't need much).

-Season each side of pork chops with adobe seasoning. Heat oil in sauté pan (with metal handle) or grill pan to medium to medium-high heat. Cook for 3-4 minutes each side until browned. Off to the side of pan place the shallot and garlic and cook until slightly translucent. Remove garlic/shallot and transfer the pan to a preheated oven (350 degrees). Cook for another 5 minutes to ensure they are cooked through.

-Serve with a spinach, radish, mozzarella salad lightly drizzled with dressing.

Looking at this picture reminds me of how yummy it was...if it wasn't almost 11pm I would make some more!!! ENJOY!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com
www.facebook.com/healthyathomept

My Favorite (Minimal- & No-Prep) Protein Sources

2013-02-10T18:02:00.004-08:00

Ever wonder what kind of foods you can eat that are "healthy", "filling" and "satisfying"? Look no further than PROTEIN!

Check out my list below for my favorites...BTW, they all require minimal or NO prep!

- Quinoa: Make a bunch in advance and keep it in portion-controlled containers. Top with things you would put in oatmeal and/or savory seasonings and mix in veggies.

-1% Cottage Cheese w/fresh fruit and drizzle of honey

-Beef or Turkey Jerky (can be high in sodium so limit this option)

-Pumpkin Seeds, almonds or pistachios

-Hard Boiled Eggs (I just eat the whites with hot sauce)

-Deli Meat rolled with a string cheese

-Celery with PB

-String Cheese & Fruit

-Protein shake

-Luna Protein bar or Muscle Milk Light bar if you need something packaged

-Edamame (you can buy a frozen bag, cook as directed, season to your desire put in portion-controlled baggies)

-Hummus & veggies

-Protein pancakes: (Mix 4 egg whites, ½ cup of rolled oats, ½ cup of 1% cottage cheese, ⅛ teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana and PB.)

-Chocolate milk

-GREEK yogurt, non-fat (TIP: if you buy the fruit-on-the bottom kind, don't mix it together. The yogurt will still have the fruit flavor but you will avoid the extra sugar and calories)

-PB & J on a bread-flat

-Tuna packet

-Protein Balls: Mix PB and protein powder with a fork until it forms a thick consistency (every PB and powder has a different texture so you will have to play with measurements). Once formed into balls, roll around in chopped almonds, pecans, walnuts or cocoa powder. Or you can dip in melted dark chocolate and place on wax paper in fridge until set. Keep in fridge until ready to eat.

-Chicken breast (cut the whole pack of breasts really thin, season with salt, pepper and garlic powder. heat 1 tbsp extra virgin olive oil in a sauté pan. cook chicken 3 minutes each side medium heat. if it is not done in the center place in the oven at 350 degrees for roughly 5 minutes until cooked through. keep the chicken in the fridge and put in rice bowls, salads, pasta, sandwich, etc all week long!)

Best of Health,

Amanda Chubb

www.healthyathomept.com

www.healthyathomept.blogspot.com

www.facebook.com/healthyathomept

No Need To Let Your Veggies Go To Waste!

2013-02-08T12:01:00.003-08:00

As you make your healthy, veggie-filled meals have you noticed that the trash can fills up quick with the ends, leaves, and peels?

Or have you bought so many veggies they start to go bad before you can cook them all up?

How about fresh herbs? I know when I buy them they seem to start getting yucky in a couple of days.

Here's an idea to put them to good use!...

As you go through the week put all the herbs, celery leaves, carrot ends, onion peels, etc. in a zip-lock bag that you keep somewhere in the fridge. By the weekend you should have a fairly full bag. If not, I'm sure some of the veggies in the drawer may be starting to wilt because veggies don't stay fresh and crunchy forever.

Dump the contents of your bag into a large stock-pot, pour enough water over to cover them, add a couple of bay leaves, salt, and pepper. Bring to a boil then reduce to a simmer. Let it go for about an hour, turn off heat and let cool.

Once it's cooled down you can place it in reusable containers and put it in the freezer for later use in soups AND you can use it in place of water when cooking rice, pasta, etc.!

Best of Health,

Amanda Chubb

www.healthyathomept.com

www.healthyathomept.blogspot.com

Facebook.com/healthyathomept

Two Biggest Hurdles In Reaching Your Fitness Goals

2013-02-05T09:58:00.002-08:00

I am sure you have heard it over and over and over again...you have to eat right and exercise right to lose weight and get in shape! Yes, but there's a little more to it than that, especially since most people do not even know what "eat right" or "exercise right" means!

Deprivation is usually to outcome when people go from eating junk all the time to making the decision to eat better. They may have every intention to be healthy but when you think simply cutting calories is the answer you are doing your body and injustice. Not to mention setting yourself up for long-term failure. You just cannot go from 0-60 without repercussions.

Lifestyle changes, such as selecting the steamed veggies as a side dish instead of freedom fries, pays off big over time. You may not see the impact right away but over the course of time several small changes like this will cut enough calories alone and keep you fuller resulting in eating less calories!

All you have to do is ask yourself IS YOUR HEALTH WORTH 1-MINUTE OF THE TASTE OF GREASY, SALTY FRIES? If you truly care about yourself and your efforts you will make the right decision (most of the time). Remember I said you don't want to deprive yourself?...if you are truly craving something than by all means have a little something to satisfy that craving but maybe cut back and supplement with a veggie/salad. That way you are getting what you want without completely cutting out what you like, you're increasing your daily veggie count, and eating for nutrition not just satisfaction.

As far as the right exercises, you have to make sure that, first, you know HOW to workout properly. I'm talking proper form here. Lifting heavy weights does nothing but cause injury unless you are able to use proper form and correct range of motion. Secondly, you have to challenge yourself by mixing up your workouts. I don't mean going from the elliptical to the recumbent bike than to the treadmill! I mean including high-intensity exercises, varying the weight and techniques used to constantly shock your muscles.

There's is much more to getting and staying healthy than you might think...but finding the RIGHT trainer and/or nutritionist can certainly get you started on the right foot!

For those of you who cannot afford a nutritionist, an informed trainer or even maybe a gym membership I HAVE GREAT NEWS! I am working on an online training program! I will provide you with an easy to use and budget friendly meal plan that can be adapted to meet your likes! AND an exercise plan that can be conducted in the comfort of your home! This plan is still in the works but I am excited and motivated to get it done and available to you ASAP!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com
Facebook.com/healthyathomept

Anti-Flu Brew

2013-01-30T09:52:00.002-08:00

Two days ago I started feeling "under the weather" out of no where. I was sneezing my head off (I was obnoxiously sneezing every few minutes so I literally thought my head was going to pop off with how hard my body was shaking), I got a terrible headache and my throat was so sore. With this CRAZY Flu outbreak spreading across America I freaked thinking that I was going to get the flu and keel over! To avoid being another victim of this life-taking virus I TOOK ACTION!

I rolled out of bed the next morning and went to the gym despite the claims of some who say that working out can potentially worsen symptoms, to the contrary it helped.

It really depends on what symptoms you have AND where they are located in your body. Typically, if they are above the throat (like a headache) you are good to go. If you have body aches and chest congestion then it's best to see your doc.

Anyway, after the gym my son and I went right to the grocery store to pick up fresh Ginger Root, Oranges, and Honey. Green tea was part of the recipe in my head but I maintain a stockpile of that so I didn't need any.

When we got home I put an 8-cup pot of water on the stove and brought it to a boil. While it was heating up, I peeled and rough-chopped the Ginger Root and peeled 1 Orange. Once the water boiled, I put the Ginger Root, Orange Peel and 8 Green Tea bags in and steeped for 5 minutes.

I poured some in a cup over ice to drink immediately, put the rest in a pitcher and placed it in the fridge for later use.

My 2-yr-old saw the "coffee" (he knows mommy's coffee cup by heart) and wanted a taste. Since he doesn't know what coffee actually tastes like I let him sip my tea and he was excited that he was drinking coffee! Next thing I knew the whole damn cup was gone so I had to get my own! I am definitely not going to complain that he drank something so healthy!!! And to top off our healthy drink we snacked on sliced apples and celery! YUMMY!

Later, I used some of the brew in a shake that I made my husband and I for our after-dinner treat. Added:
Strawberries
Frozen Blueberries (my son ate a bunch as his snack)
Spinach
Sprinkle of cinnamon
Ice
Drizzle of Honey

All this went down yesterday and I am happy to report that I actually woke up feeling a bit better today! In fact, my planned 3-mile run turned into 5 miles, 20 minutes on the Stepper followed by some killer CORE STRENGTHENING EXERCISES!

Try out the brew and add it to your favorite fruit and veggie shakes to give them a healthier kick OR just drink it by itself, hot or cold and with/without a bit of honey to taste!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com
Facebook.com/healthyathomept

Mini Makeovers Melt Muffin-Tops!

2013-01-28T12:24:00.001-08:00

OK, I completely understand that the title of this post is ridiculous! I was driving back from Old Navy and was beyond excited about having only spent $20 TOTAL on a dress, women's tank top, 2 women's t-shirts, 1 men's t-shirt, 1 men's long-sleeve shirt AND a Thomas the Train metal lunchbox!

When I am driving around I have the ability to clear my mind so I often think of things to write up for my blog or different exercise routines. The clear mind PLUS excitement of my purchase MADE me choose this title...but I promise you the information enclosed is worthwhile and not the least bit silly!

"Mini Makeovers Melt Muffin-Tops" translates into small changes get results.

There are so many things that each and every one of us do in our lives that goes against our goals. For example, you want to lose 4 pounds this month but you always drive around the parking lot until you get the closest spot, you yell at the barista if they skimp on the whipped cream that tops your whole-fat latte, and you consider 10 minutes in the gym sauna your workout!

You cannot go through life always making the "easy" choices and expect things to turn out a certain way. You have to identify your goals and set a path to reach those goals, otherwise, the continuous self-pity can be exhausting!

There are so many little changes that you can make in your daily life that yield a big return on investment (haha...taking HR classes now so don't be alarmed with my casual use of some phrases I have picked up).

Here are a few SMALL CHANGES FOR A HEALTHIER LIFE:

NEVER skip breakfast
Drink 8 oz of water as soon as you wake up (and with every meal/snack)
Eat fruit and/or veggies during EVERY meal (white potatoes/fries don't count)
Brush your teeth after a meal
Re-arrange your fridge (put fruit and veggies in eye-sight so when a snack craving hits you will be more likely to grab an apple than a slice of left-over pizza)
Feeling lonely, bored, or whatever other feeling that usually results in eating junk?...call a friend, sister, brother, etc. instead
SLOW DOWN. We tend to speed through life later wondering where time went. This type of living also makes you more anxious and more susceptible to making poor food choices.
Do something for someone else. When you help someone your endorphins increase and you feel more energized...use that energy for your workout!
Mix up your EXERCISE ROUTINE and PLAYLIST
Avoid white rice, pasta and bread...choose whole grain for more fiber and protein (keep in mind calorie count is the same so it doesn't give you an excuse to eat more)
Say "NO" to diet stuff! The artificial sweeteners are not only bad for you but they can increase your appetite for the real thing. You will end up eating the diet version PLUS the real stuff!
Introduce healthy cooking and activities to your kids. Making healthy choices will be easier if everyone is doing it!
Mix in more veggies in your recipes. There are so many ways to incorporate veggies in the main dish, not just the sides.
Take the stairs not the excavator or elevator!
Lay out or pack your gym clothes the night before
Schedule in workout time in your daily to-do list
THE LIST GOES ON BUT THIS IS A START!!!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com
Find me on FACEBOOK!

Health And Fitness Is Not Just About Fitting Into Your Skinny Jeans!

2013-01-25T10:39:00.004-08:00

Having a flat stomach, tight butt and lean legs are things that most women strive for when they think about exercising. The fact the summer, aka bathing suit season, always seems to be right around the corner (it's in 146 days from today...June 21st, 2013!) is usually daunting once we surpass the New Years. In fact, most people tie their New Years Resolutions to something weight-loss related in preparation for being able to comfortably go to the beach!

If looking good is enough to get you to workout at least 30 minutes a day at a moderate to high-intensity than that's fantastic! I am not going to hate on you and to be completely honest, I would say about 50% of my reasoning to workout is contributed to liking how I look. ;)

BUT there are way more [important] reasons to become a daily exerciser. An unbelievable number of people have been diagnosed with serious health conditions. Key word there is "diagnosed"...there are likely an almost equal amount of people who have not yet been diagnosed because they don't go to the doctor or don't get tested. I'm talking about health issues such as obesity (this alone leads to a crazy amount of terrible health problems), diabetes, heart disease, arthritis, and even cancer AND the list goes on!

As a personal trainer I have worked with people who have battled diseases likely caused by poor lifestyle choices. I know that a sound exercise program, if appropriately prescribed and adhered to, is the one thing that can help you beat back the progress of any health related condition.

Obesity is one of the greatest health challenges of our time. Increasing consumption of fatty, greasy, processed food and lack of physical movement is only going to make our world become fatter. The answer to fix such problem is easy; CHANGE YOUR LIFESTYLE. Consume less but better quality food. Create opportunities for daily fitness in everyday life AND exercise programs. The most important thing to understand about the severity of being obese IS NOT YOUR SCALE WEIGHT, but the health complications it exposes you to.

Heart attacks kill a ridiculous number of people every year and high blood pressure and diabetes are affecting younger and younger people with every generation. Our diets continue to get worse and less balanced and video games have become a convenient babysitter. It's no wonder why kids who haven't even reached double-digit ages are being treated for heart disease! And the crazy thing about heart disease is that it does not only affect people who are obese-fat, it also affect those skinny-fat people...the ones who eat junk all the time and still appear thin.

Bottom Line: Eat better for your health and get in some form of daily activity. Don't just live for the now, live for your future!

Best of Health,

Amanda Chubb

www.healthyathomept.com

www.healthyathomept.blogspot.com

Feeling Strong And Loving It! Try This Workout For Yourself!

2013-01-23T19:15:00.001-08:00

I commend everyone who chooses to make the life-changing decision to start lifting weights! It can be an extremely intimidating experience...especially if you have only known cardio equipment your entire "workout life". But I will tell you what, there is nothing like it.

For those ladies who say that they avoid lifting any weights (or anything above the ones that weigh less than most newborns) because they don't want to bulk up, I say you are not going to have to worry about that if you workout correctly.

Strength training, weight training, resistance training or whatever else you refer to it as does not mean that you are going to have thick thighs or massive guns. Believe me...I lift a decent amount of weight and I do not look like a bodybuilder! Just lean and strong!

To the contrary, adding endurance weight training is going to help you develop lean muscles which will make you tighter, more slender and will greatly contribute to increased calorie expenditure even at rest!

As with any other type of training, you can hit a plateau. The important thing to keep in mind is that there are SO MANY variations of exercises to work every muscle group so change it up often. Secondly, but no less important, do not start out with say 8 lb weights and always stick with them. As you develop your muscles, your training, your body and your strength it is important to keep a constant challenge so do not be afraid to bump up the weights after you are conditioned!

Here is an upper body session I did yesterday that is still making me feel DAMN GOOD!

Obviously, by looking at the below you can see there are a lot of exercises. Complete 30 sec of each exercise in (1) for a total of 3 minutes. Go right from push-ups, to tri's and start right back over.

For the rest of the sets (#'s 2-7), use a weight that allows you to lift roughly 12-15 reps (this means it will be fairly light AND will allow you to use minimal rest time). Be extremely cautious on utilizing good form and save the need to rush for the rest periods (Basically, do it right not fast and don't rest too long).

After you do the 3 minute push-up/tri-cep dip warm-up complete each of the sets 2-3 times. Complete #2, move to #3, #4, etc.

1 Push-ups
Tri-cep Dips

2 Preacher Curls
Dumbbell Kickbacks

3 Concentration Curls (while in squat position)
Skull Crushers

4 Lateral Raises
Bent-Over Delt Raises
Single-arm Seated Shoulder Press

5 Cross-body Curls
Seated Tri-cep Extensions

6 Close Grip Cable Curls
Tri-cep Pull-downs
Lat Pull-downs

7 Chest Flye
Bent-over Barbell-weight Row
Squat w/barbell-weight overhead press

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com

A Workout To Maximize Your Results In A Shorter Time!

2013-01-22T17:14:00.002-08:00

Shamefully, I admit that I was once one of those women who went to the gym nearly every day of the week to run on the treadmill, jump off after at least 30 minutes then hope on to the elliptical for at least another 30 minutes, and then on to the next cardio machine! Sometimes I would do at least an hour on each!!!

Is that crazy? VERY!

Not only was it crazy but it was a huge waste of time and really beat my body up! I was not incorporating any strength training at all so not only was I doing an excessive amount of cardio but I was putting my spaghetti arms and legs through a constant beating!

One day I woke up and realized that the only thing I got from the ridiculous amount of time I spent in the gym was stick figure arms and legs and a flat butt! I started picking up the weights and loved how my body started shaping and let me tell you, feeling strong physically does loads to helping you feel stronger emotionally and mentally!!!

I never lost my addiction to cardio, but I have certainly minimized it substantially. Now, I only do cardio machines 3 times a week. I also do 3 days of weight training with Plyometrics moves mixed in to keep my heartrate up and I take 1 rest day.

*****Here is a workout I did the other day for Legs/Core*****

5 Minutes Treadmill Warm-up: 10% Incline, 3.5 Speed

1 TRI-SET (10-15 reps each)
   Deadlift
   Plie Squat
   Front Loaded Squat

1 CARDIO (10-15 reps of each OR 30 seconds each)
   a. 180 Squat Jumps- Squat down and as you jump up twist until you turn your body 180 degrees.

   b. Reverse Lunge w/Front Kick- From standing position, step back with right leg and bring your   knee down until both legs complete 90 degree angles. Push off the floor with your right leg and bring it into a kick in front of you. Complete reps, switch to opposite leg.

   c. Clock Jumps- Jump forward, back, to the left then to the right. Continue for set amount of time or sets.

   d. Speed Skaters- Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That’s one rep. Continue jumping from side to side until you’ve done completed reps or set time.

   e. Pop Squats- Stand with arms extended overhead (or at shoulder height). Place feet slightly wider than hip-width with toes slightly pointed outward. Sit back into a squat (make sure knees don't go over toes), push through your heels and jump up. Immediately land back into a squat and continue until you complete reps or set time.

   f. Toe-Taps- Stand in front of a step or bench. Tap toes of left foot onto the edge of the step/bench. Alternate feet at a fast speed keeping only one foot on the floor/one on the step/bench at all times. Tip: Keep your shoulders relaxed. The more you do and faster you go you will notice building tension in your shoulders. Remember to relax them and breath and the exercise will not be as taxing.

~Complete TRI-SET exercises immediately followed by CARDIO exercises. Rest for 30-45 seconds, repeat for a total of 2-3 sets before moving to (2) exercises below.

2 TRI-SET (10-15 Reps Each)

Split Squat
Hamstring Curls (stability ball)
Calf Raises

2 CARDIO (SAME AS ABOVE)

~Complete TRI-SET exercises immediately followed by CARDIO exercises. Rest for 30-45 seconds, repeat for a total of 2-3 sets before moving to (3) exercises below.

3 TRI-SET
Hip Abductors
Hip Adductors
Donkey Kicks

3 CARDIO (SAME AS ABOVE)

Finish with another 5 minute treadmill walk followed by stretching.

TIPS TO MAKE IT SHORTER:
- Follow exactly as above but make sure to keep rest times no more than 30 seconds

- Do only 2 sets of each and follow as listed

- Complete only 1 set of each TRI-SET 1, CARDIO, TRI-SET 2, CARDIO, TRI-SET 3

- Do only CARDIO. Complete each exercise back to back, rest for 30-45 seconds and complete up to a total of 4 times.

EVERY WORKOUT CAN BE MODIFIED TO FIT YOUR FITNESS LEVEL AND YOUR SCHEDULE!!! NO EXCUSES!

Best of Health,
Amanda Chubb
www.healthyathomept.com
www.healthyathomept.blogspot.com