Tag Archives: workout

PILATES. ALIAS. AND THE GIRLS.

4 Replies
TAYLOR AND I STARTED WATCHING ALIAS ON NETFLIX OVER THE WINTER BREAK.  IT IS SO GOOD!  
WELL, NOW THAT SCHOOL AND LIFE ARE IN FULL SWING, WE DON’T SEEM TO HAVE THE TIME TO WATCH IT.  🙁  WE TRY TO DO 2-3 PILATES SESSIONS A WEEK TOGETHER… AND AS YOU PROBABLY CAN UNDERSTAND, IT’S HARD TO MAKE TIME FOR THIS AS WELL.
 
ourSOLUTION…
WE DECIDED THAT IF WE WANTED TO WATCH ALIAS DURING THE WEEK, WE HAD TO BE ON THE FLOOR DOING PILATES AND CORE WORK THE ENTIRE TIME WE ARE WATCHING THE SHOW.  
THIS WORKS GREAT FOR US!  WE GET A GREAT WORKOUT AND WE ONLY WATCH ONE EPISODE… BECAUSE WE DON’T WANT TO DO 2 HOURS OF PILATES!  (you know if we were sitting on our behind we would HAVE to watch one more!)  LOL 
WIN WIN… WIN.

PILATES DOG

 GREAT WORKOUT TAYLOR and APPLE!
WOW! APPLE IS EXHAUSTED AFTER OUR SESSION 🙂
 
FIND WAYS TO ENJOY YOUR EXERCISE AND INVITE YOUR KIDS TO JOIN IN!

Hyperwear SANDBELL® REVIEW

2 Replies
I have recently stumbled upon a new product to add to my workouts:
 
 
It is made by HYPERWEAR and I LOVE IT!
 
  These sand-filled bags come in all different weights and can be used similar to a kettlebell, dumbbell, or medicine ball.  I have to say, however, that the SandBell opens up a new world of exercises that the other equipment just can’t provide.  

 What I love about the SANDBELL
“GRIP IT. TOSS IT. SWING IT. SLAM IT”
Great for travel.
Buy them filled or empty.
Fun partner workouts.
Great kid workouts.
Stores away easily.
Strengthens stabilizer muscles.
Challenges the CORE in every exercise.
Thank you Lucy for working hard with me
and letting me put put you in pictures 🙂
Be sure to stop by HYPERWEAR and CHECK THEM OUT!  
Also cruze on over and check out the article and video I wrote for their bog on ‘Finding Health as a Family’
They asked me to create a few games to play with kids using Sandbells!  It was really fun!

SKATEBOARD WORKOUT VIDEO

Leave a reply
The skateboards can provide an awesome workout! 
KILLER CORE WORKOUT
LARGE MUSCLE GROUPS
and
STABILIZER MUSCLES
 
will be worked!!!

Filmed and Edited by CHRIS UPTON
  • Warmup and stretch before the skateboard workout
  • begin by modifying the exercises until you are comfortable on the skateboard
  • these exercises require strong and healthy joints and stabilizer muscles

Fitness Vacation Recap 5: Sand Bag Workout & Seashells

1 Reply
I’m finally finishing the Fitness Vacation recap.  I took last week off to rest and enjoy Thanksgiving with my family.  We had a great week- hope you did too!



theWORKOUT
As I planned for this trip, I tried to incorporate as much variety for our workouts as possible.  I absolutely love the resistance training up on the roof top with my gym equipment…


 but what about out on the beach?  
Well I wasn’t about to take my precious dumbbells out to the sand and sea, 
so I had to be creative!  
theSAND BAG
It only took a few minutes to put them together.
Here are some of the exercises we did:

SAND BAG SWINGS

Like the kettlebell, the SAND BAG provides uneven weight distribution:
  1. The muscles have to work together as one unit. 
  2. The stabilizers muscles must do their job in order to control the bag.
  3. The CORE must be engaged in every move. 
All good stuff!  
We could feel it after the workout!
 Now for a JOG ON THE BEACH.
So what’s next…
No question about it:  LUNGES!!!  
Oh, and why not?  
Now we are just having fun.

Thank you, Kay, for taking this picture at the very second I look like I have it all under control!  LOL
theSHELLS
I love shells and always have – I still have my shell box full of beach memories from my childhood!  I’m fascinated with the fact that each shell has a history.  Every single one has its own unique story!  What a miracle!  I also feel a need to know what each one is.  I realize that’s a big undertaking for me, but I found some help from iloveshelling.com 
Being this was my first time to this area, I didn’t know what to expect, but I was really happy with our treasures!  I think we may have found some extra special beach bling on the count of HURRICANE SANDY.
 We found a whole sand dollar EVERY DAY we were there!

 We also found the most beautiful Pin Shells!  I couldn’t stop collecting them.

Ok, I think these are shark teeth or something????  
If you know, PLEEEEASE tell me!
 And what in the world is this???????
 A local on the beach told me this was a dolphin vertebra.  I saw an image online of a shark vertebra that looked like this. 
What do you think?

The rest of my collection…

If you know about any of these shells, PLEASE share! 
 What did I find?  
They are all so unique and beautiful.
theEND
This was the end of this awesome week, 
but THE BEGINNING of a 
NEW outlook. imagination. skill
& motivation 
towards a healthy life.

 Thank you 
– KAY – 
for documenting and sharing the wonderful memories made on this trip 🙂
If you have a group interested in coming on a 
Health & Fitness Vacation, 
contact me and WE WILL TALK!


Fitness Vacation Recap 3: WEDNESDAY

Leave a reply
We were expecting Wednesday to be rainy and cold, so I had planned that we would take advantage of the indoor space for our workout.  Well my weather app was WAY off.  Wednesday ended up being one of the most beautiful, warm days!  

the WORKOUT
This is the day I pulled out the skateboards. 
 Up on the roof was the perfect place to use them!
So up we went….

 This is the perfect location for CIRCUIT TRAINING!

Here I am doing a 
ROLLING FLY PUSH-UP
Chris doing a ROLLING FLY PUSH-UP
This is the ROLLING REVERSE LUNGE.  
A W E S O M E hamstring exercise!
80/20 SQUAT
We filmed a mini SKATEBOARD WORKOUT while we were there if you are interested in any of these exercises.  I’ll let you know when it’s available. 

CAUTION…
  • I do not recommend doing exercises on the skateboard if you have knee or shoulder problems.  
  • Stretch and warm up properly first.
  • If you do try any of these exercises, be sure you are close to something to grab on to if the skateboard decides to buck you off!
  • Everyone of these exercises required a strong CORE!  Keep it ENGAGED!!!  Read this to find out more about ENGAGING YOUR CORE.

the AFTERNOON
Being that this was the perfect weather day we decided to hit the beach!
Some of us enjoyed the waves…
Chris Skim-Boarding

 Chris teaching Iver to Skim-Board
 Some enjoyed the sand

And others enjoyed her beach chair 🙂

a SMOOTHIE
I introduced the group to a GREEN SMOOTHIE.  As I was making it, I has some serious apprehension from my group, but after I made everyone taste it, I had some new believers! 
“Wow!  I could actually drink this!”  said Chris.

This is what went in this GREEN SMOOTHIE…
Frozen Tropical Fruit
Greek Yogurt
KALE
Banana
Flax Seeds 
and
Coconut Oil
Buy the best coconut oil here: TROPICAL TRADTIONS

 This is Kay enjoying her GREEN SMOOTHIE!


Tomorrow’s Post:
the FISHERMAN
Migrating Fish
and
ZUCCHINI


LUNGE and LIFT Workout!

Leave a reply

WORKOUT AT HOME OR AT YOUR GYM!
This morning we did a circuit workout that challenged our

cardiovascular system and our strength!
                                  THE WORKOUT:
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  

1. Back Row w/Dumbbell – 30 sec.

2. LUNGE to the next exercise


3. Bench Dips – 30 sec.

4. LUNGE to the next exercise

5. Bicep Curl – 30 sec. 

6. LUNGE to next exercise 

7. Push-Ups – 30 sec.

8.LUNGE to next exercise

9.Squat Jumps – 30 sec.

10. LUNGE to next exercise

11. Up-Right Row w/Kettle Bell – 30 sec.

12. Sprint back to the beginning.

Repeat 3-4 times!

Be sure to feed your body what it needs after your workout for best results!

 the PHOTOGRAPHERS 

LEG EXERCISE – STABILITY BALL WORKOUT

1 Reply
STABILITY BALL WORKOUT 
 
This is a great exercise to add to LEG DAY.
Grab an stability ball and jump into this leg workout with me.  It’s gentle on the knees and will make your hamstrings scream!
 

  • Don’t forget to warm-up and stretch before you begin.
  • If your muscles begin cramping, release– rub it– and rest the muscle unit feels better.  Then you can begin again.  If this happens, be encouraged that each time you perform this you are STRENGTHENING & CONDITIONING your legs, and that cramping will stop as you get stronger!

Now I’m doing this series using Tye4®!  We can use the bungees to help balance and control the movements OR make it tons more challenging!!  Check out the demo below ↓↓↓

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Visit 840west.org for more info!!

finalposter

PRE & POST WORKOUT NUTRITION

1 Reply
 We work hard during our workout sessions, but this is only the beginning of the process in reaching our goals.  Our body works around the clock – especially while we sleep – building and repairing muscle after a workout.  I want to make sure we take FULL advantage of our workouts by feeding our body appropriate pre- and post workout foods!  Eating smart before and after the workout can give the body what it needs to burn fat, gain muscle and recover to its full potential!  
 
PRE-WORKOUT FOODS…
You want to grab a snack 30-60 minutes before your workout to provide your body with energy it needs to push through and sustain your workout.  
Here are some of my favorite pre-workout snacks from a list that Greatist.com published:
 
  • Dressed Up Oats  Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
  • Yoberries A-Go-Go For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
  • PB Apple  For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut or almond butter.
  • Fruit and Cottage  Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. 
  • Pre-Workout Drink  Muscle Fuel – because sometime it need to be THAT easy!
POST-WORKOUT FOODS
 After a hard workout, our muscles are hungry and we NEED to feed them right to keep our metabolism rocking.  Eat within 1 hour of your workout.  
These are post-workout snacks that I eat and love:
  • Chocolate Almond Shake 1 scoop of chocolate whey protein –  Muscle Gain Protein  – 1/2 a banana, 1 TBSP almond butter, and 1 cup of almond milk
  • Ants On A Log Spread a heap of natural peanut/almond butter over celery and top with raisins. 
  • Black Bean Omelet Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa.
  • Green Monster Smoothie Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — Claudine Morgan via Iowa Girl Eats.
  • Cottage Cheese Crunch One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
  • Pita and Hummus One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
  • Egg Scramble Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
  • Protein Bar  Sometimes you need something to grab and go!
  • Post-Workout Recovery Drink –
  1. Helps minimize muscle soreness after strenuous activity
  2. Supplies essential components for muscle repair to optimize muscle recovery
  3. Helps maintain and restore energy supplies during and after physical activity
  4. Contains branched-chain amino acids to support muscle recovery, growth and endurance.
 
If you have any Pre-or Post-Workout Snacks that you eat… PLEASE SHARE in the comments! 

SAND WORKOUTS

1 Reply
Now that winter is coming to an end this year  🙂 – we need to ditch those winter blues and get outside!  Being creative with your workouts and changing up your location is rewarding both mentally and physically.
Let’s talk about SAND.  
The benefits from working out in the sand are HUGE!!!  
        During a sand workout, your…
 
 
The unstable surface…
  • burns more calories
  • makes exercises more challenging
  • creates less impact on joints
  • works the stabilizer muscles

 

If you aren’t convinced yet, let me put it this way:
Sand training will improve cardiovascular endurance, muscular endurance, strength, balance, ability, reaction time and coordination!

 

So go find a beach, a lake (with a sandy beach), or a sand volleyball court and get moving!!!
Yup- I get my kids moving with me. 

Taylor’s face!!!  She must be loving the burn!
Exercises to do in the sand:
  • squats
  • lunges
  • plyometric jumps
  • walking
  • jogging
  • pushups
These are just a few ideas!

Caution:  
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
so a good warm-up and stretch is essential!