Treadmill Cardio!

Oxygen's Treadmill Fat-Blasting Plan!  I love to clip cardio options out of some of my favorite magazines and stick them in my workout notebook (which goes everywhere with me!).  Here is one for the treadmill.  The intervals keep my mind busy so I don't get bored.  Increase or decrease the speed according to your level.
MINUTES/ SPEED/ INCLINE
0-3/ 3.5/ 3
3-5/4.0/3
5-7/ 5.0/3
7-9/4.0/ 4.5
9-11/ 5.5/ 4.5
11-13/ 4.5/4.5
13-15/6.0/6
15-17/5.0/6
17-20/ 4.0/6
20-22/5.5/4.5
22-23/7.0/4.5
23-24/6.0/4.5
24-25/ 5.0/ 3
25-27/ 4.0/ 3
27-30/ 3.5/0

**For an Extra FIT TIP, check out the picture (also from Oxygen Magazine) about exercsing on an empty stomach!!**

EL SPACE: Fitness Tips

EL SPACE: Fitness Tips: "MY TOP 10 FITNESS/ WELLNESS TIPS! 1.Don’t be afraid of lifting heavy! You will not look like a bodybuilder, I promise! 2.Vary your wor..."

Fitness Tips

MY TOP 10 FITNESS/ WELLNESS TIPS!

1.Don’t be afraid of lifting heavy! You will not look like a bodybuilder, I promise!

2.Vary your workouts: don’t do the same thing everyday, keep your body guessing and let your muscles rest and recover.

3.Take at least one day off a week to let your muscles and central nervous system recover. You’ll come back feeling refreshed and ready to tackle your next workout or match with fire!

4.Drink water! Staying hydrated is crucial to your performance and health.

5.Make sure you’re getting your zzz’s! This is when your body is recovering.

6.No skipping meals! I eat up to 6-7 SMALL meals (made up of lean protein, complex carbs, veggies, fruits, and healthy fats) a day! Food is your friend and what keeps you going and strong. Remember working out is only half the equation to a fit and healthy body: you guessed it, nutrition is the other half! 

7.Keep a journal to track your progress. I like to write down my food and workouts to track what I’ve done and track my progress. Be accountable for yourself!

8.Create a goal board! What do you want to do? Where do you want to be in 6 months, in 1 yr, in 5 yrs, in 10...? Its never to early to start thinking about your future!

9.Take time to train your mind as well. Take at least 5 minutes a day to visualize your goals whatever they may be. So when your get to that actual event, you will know exactly what to do because you’ve already done it a hundred times.

10.Lastly, and most importantly HAVE FUN! Fitness is fun- find something that makes you happy!

HAVE FUN, TRAIN HARD, AND BELIEVE IN YOURSELF!

Summer time workouts!

Sleeping Bear Dunes, Michigan!

It's summer time!  Time to get outside and enjoy Mother Nature!  This weekend I was on vacation in beautiful Leland, Michigan and enjoyed doing just that.  Walking the beach, jogging through historic Fishtown, and my personal favorite, hiking Sleeping Bear Dunes are just a few of the outdoor activities that I enjoyed on my vacation!  For me, it felt so nice getting off the treadmill and out into the fresh air.  I love feeling the sun warm my skin (covered in SPF of course!) and the wind whipping through my hair: I just feel so exhilarated and refreshed after an outdoor workout!  What are some of your favorite outdoor workouts?

YOUBAR.COM

Birthday Gift Box!

This company, YOUBAR, is amazing!  This company allows you to custom-design your own nutrition bar whether you want high protein, low carb, gluten free, ect...and each order is made fresh!  If you don't want to design your own, they have premade options as well! (Oh, and they're DELICIOUS!)  YOUBAR also offers trailmixes, cereal, cookies, and shakes which you can also customize yourself.  One other little cool tidbit is that you can design the label yourself- no one will be stealing your lunch in the break room with your name on it! :)  Check out the website and see for yourself- loads of options and plenty of ingredients to choose from!

My customized box!

  http://www.youbars.com/

Good things come to those who...

There's a saying Good things come to those who wait, but I think they've got it a little wrong...Good things come to those who are patient, yes.  But more so, good things come to those who go out and GET THEM!  You can't be waiting around your whole life waiting for someone to drop your dreams in your lap- its just not going to happen!  Success comes from hard work, dedication, desire, and perseverance. 

I'm not going to sit here on my high horse and tell you there weren't times when I wined and complained and wanted to give up- there were those times, just ask my husband!  But its what you do at these moments that sets you apart from the pack.  Are you ready to throw in the towel and join the rest in the dust?  Or do you swallow your self-pity and jump up for another round?  Set yourself apart, be bold!  And never be afraid of failure- every experience has a value.  We learn, hopefully, from our mistakes, and gain invaluable experience. 

Now that you have a new motto: Good things come to those who go get them! Go after your dreams and goals, and never give up!  You are more capable then you could ever imagine...

"Most Muscular" ...women in the weight room

That's a couple girlfriends and I at a recent Fitness Competition goofing around and showing off our "Most Muscular" Pose for our bodybuilding Coach, Tim Rice.  But all joking aside, we earned those bodies by busting our butts (literally) in the WEIGHT room, not just on the treadmill.  Lots of women tend to shy away from weights in fear of getting 'bulky'- I should know I was one of those girls!  But I can tell you first hand, lifting weights has dramatically changed my physique, my energy level, and overall strength. 

Just a few benefits of weight lifting for us ladies:  

• Increased Metabolic rate...hello calorie burning!
• Increased Bone Density...and goodbye osteoporosis!
• Increased Lean Muscle Mass...no bulkiness here!
• Improved Balance and prevention from injury!
• Reduced Blood pressure and other health benefits!
• Better outlook on one's self and life...

Hmm...that all sounds pretty DERN good to me!  All that good from lifting weights, who knew? :) So to get you started I wrote out one of my favorite Chest, Shoulder, and Triceps workouts to get YOU started- or for those of you who have already taken the Iron Path, here's something new for you to try.



CHEST, SHOULDERS, TRICEPS OH MY!

Warmup 5-10 min on Elliptical with Arms

Chest Press Machine 3X20 1 min rest inbtween

DB Incline Chest press 3X12

Plyo Pushup 3X5-8  (Superset, rest 45 sec)

DB Flat Bench Flys 3X 15-20

DB OH Tricep Ext 3X15 (Superset, Rest 45 sec)

Cable Pressdown 3 X15-20

Bench Dips to Failure (superset, rest 30-45 sec)

1 arm DB Press, seated or standing 3X12-15 reps Rest 45-60 sec

Upright Cable Row with rope attachment 3X8-10

DB Lateral Raise 3X25 (superset, rest 45-60 sec)

Stretch and drink water!  Enjoy!