To go organic or not organic? That is the question.

Hey everyone.  Do you ever wonder if you should be eating organic fruits and vegetables, but don’t want to pay extra for it?  I do sometimes.  I usually end up buying non-organic because it is cheaper.  The only time I end up buying organic is when it’s on sale and cheaper or the same price as the non-organic fruits and vegetables.  But that’s just me.

I have not found any study that shows harmful long term effects on the body from eating non-organic foods.  I know there are a lot of people, especially the pro-organic community, that beg to differ.  So it can be a controversial topic…organic or non-organic…Where ever you lie on the organic or non-organic scale, maybe this can be a cheaper alternative if you want to eat less pesticides on your fruit and veggies, but want to keep a little more money in the wallet.

According to an article “Bobbing for Apples” in the IDEA Fitness Journal, written by Matthew Kadey, MS, RD talked about a study that was done at the University of Massachusetts, Amherst of washing apples that were exposed to common pesticides.  They were comparing three different ways of washing the apples.  One was with a bleach solution, another was a water-baking soda mixture, and the third was rinsing them over plain water to see which would come out the cleanest.  According to the study, the water-baking soda mixture is what made them the cleanest.

After the apples soaked in the baking soda water for 2 minutes, it removed more chemicals than the bleach solution or running tap water.  But the baking soda water took up to 15 minutes to get rid of the chemicals completely.

This study was only done on apples.  So it is unknown if it would have the same effect on other fruits or vegetables.  But, if you would like to buy cheaper and eat pesticide-free apples and possibly other fruits and vegetables, this is how you do it:

Put 1 teaspoon of baking soda in 2 cups of water and soak your apples or other fruits and vegetables in it for 2 minutes or up to 15 minutes for completely pesticide-free apples (and possibly other fruits and veggies).

Happy eating and money saving, everyone!  Let me know what you thought of this blog post in the comments below!

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Set-Point Weight. What is it and can it be changed?

Todays fit tip is about set-point weight.  I’ll be discussing what it is and if it’s possible to change our set-point weight.

First of all, what is set-point weight?  Basically, set-point weight is the weight that your body is most comfortable staying at.  Have you ever wanted to lose weight, and maybe you did, but you always came back to the same weight eventually or maybe gained a little more?  This is why.  Your body has a set-point weight that it likes to stay at.  Paraphrasing what Natalie Digate Muth, MD, MPH, RDN, FAAP (Pediatrician and Registered Dietitian) said in the IDEA Fitness Journal “Understanding Set-Point Weight”, that set-point weight is a lot like how your body likes to maintain a body temperature of 98.6 degrees.  Your weight tends to do the same thing.  Your body likes to maintain a certain weight.  In fact, if you diet or restrict your eating habits, it slows down your metabolic rate to maintain the weight that it wants to stay at.  A research study showed that those who lose weight have a 3-5% lower resting metabolic rate than others in the control group.

That’s crazy to me!  So what does that mean about dieting?  Or those trying to lose weight through diet and exercise?  And can your set-point weight be changed?

According to the same article, it said that set-point weight really can’t be changed.  It actually depends more on “genetics, environmental exposures and many other variables we don’t fully understand.”  It is said that those who lose weight about 50% of those people gain back the weight within 5 years after losing it and a lot of people gain it back much sooner!

Well, that sounds discouraging if weight is all that you focus on!  This blog post is not meant to discourage those trying to lose weight, but hopefully bring some answers to those who are frustrated with the same results.  If you are so focused on weight loss or looking a certain way, it is time to shift your thought process and realize that you can me healthy and fit and not be a size 2!

If you eat nutritious meals and control your portions and exercise regularly, you will feel better and be happy and healthy.  It is not what you look like that should determine your happiness.  It is how you feel.  Are you doing everything in your power to be healthy? If you are, then that’s all that matters.  I promise that once you change your mind set to focusing on eating healthy and exercising on a regular basis, you will feel better about yourself than if you were trying to look a certain way or weigh a certain weight.  Not to mention, you will have more energy and have a healthier body!  Let’s change our mind sets and stop worrying about body image and focus on living a happy and healthy life!

Let me know what you thought of this post in the comments below.

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Kick Butt Tabata Workout





 

 

 

 

 

 

Hey Everyone!  Here is another workout for you!  This one will be super fun.  This workout is a Tabata Workout incorporating cardio and resistance training.  NO EQUIPMENT NEEDED for this workout…unless you want a jump rope!  This can easily be done at home.  This workout is a quick workout too.  It will only take about 20 minutes.  Get ready to sweat, burn lots of calories, and tone muscle with this workout.  Beach body here we come!

Tabata refresher: 20 seconds at 100% effort and 10 seconds rest.  You perform that 8 times (4 minutes), then you get a 1 minute rest, then move onto the next set of exercises.

You can easily download a Tabata timer app on your phone or other electronic device.  I have found this most helpful!

1. Jumping Jacks and Plié Squats

Alternate between jumping jacks and plié squats for the 4 minute Tabata.  Jumping jacks for 20 seconds, 10 seconds rest. Then plié squats for 20 seconds, 10 seconds rest.  Then you get a minute rest and then move onto the next set of exercises.

Jumping Jacks

Jumping Jack Starting position.
Jumping Jack ending position. Jump with both apart and bring arms up above head. All movement is done in the Frontal Plane.

 

 

 

 

 

 

 

 

Plié Squats (Holding a weight is optional) 

Plié Squat Stating position. Make sure feet are turned out and legs are wider than shoulder width apart.
Bend knees to 90 degrees. Make sure knees do not go past the toes. Push through the heels back to starting position.

 

 

 

 

 

 

 

2. Mountain Climbers and Push ups

Alternate between mountain climbers and push ups for the 4 minute Tabata.  Mountain climbers for 20 seconds, 10 seconds rest. Then push ups for 20 seconds, 10 seconds rest.  Then you get a minute rest and then move onto the next set of exercises.

Mountain Climbers

Get into a pushup position and bring the knee in towards the chest then bring other knee to chest and switch legs back and forth quickly.

Push ups

Starting push up position
Lower your body down towards the ground keeping the back flat. Bend elbows about 90 degrees, then return to the starting position.

 

 

 

 

 

 

 

 

 

 

 

3. Burpees and Plank

Alternate between burpees and plank for the 4 minute Tabata.  Burpees for 20 seconds, 10 seconds rest. Then plank for 20 seconds, 10 seconds rest.  Then you get a minute rest and then move onto the next set of exercises.

Burpees

Burpee Starting Position.
Bring the arms down to the ground while bending your knees.
Jump backwards so that you are now in a starting push up position.
Jump again but bringing the legs in and knees towards your chest.
Jump up just like the jump squat toward the ceiling bringing arms above the head.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Plank

Wrist directly under shoulders. Toes on the ground. Hold this position for 30 sec-1 min.

 

 

 

 

 

4. Jump Rope (or imaginary if you do not have a Jump Rope) and Jump Squats

Alternate between jump rope and jump squats for the 4 minute Tabata.  Jump rope for 20 seconds, 10 seconds rest. Then jump squats for 20 seconds, 10 seconds rest.  Then you get a minute rest and then move onto the next set of exercises.

Jump Rope

 

 

 

 

 

 

Jump Squats

 

 

 

 

 

 

 

 

 

 

 

 

This is your 20 minute Tabata workout!  I hope that you enjoyed it!  Let me know what you think of it in a comment below!  If you would like to get weekly emails of the workouts, then subscribe to the email list below.

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Ab and Booty Workout!





 

 

 

 

 

 

Hey Everyone!  It has been two and a half weeks since my last post!  I’m sorry.  First, I sprained my ankle which put me out of commission for a week and a half.  And now that I’m well into my third trimester it has been hard for me to do certain exercises.  All my recent workouts have been in the water.  Alright, enough with the excuses!  Here is another FREE PRINTABLE WORKOUT for you since I have failed to get you a workout two Mondays in a row!  This workout is an ab and booty workout.  It is super quick depending how much time you have to devote to your workout today.  You can make this a 10-30min workout depending on your schedule!

Click on the link below for the FREE AB AND BOOTY WORKOUT:

Ab and Booty Workout

Below are some pictures of the exercises that are in the workout!

Squats

 

 

 

 

 

 

Full Plank

Wrist directly under shoulders. Toes on the ground. Hold this position for 30 sec-1 min.

 

 

 

 

 

 

Glute Kick Backs (Make sure you do both legs!)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Bridges

Starting Bridge Position
Lift the hips up squeezing the glutes. Put all your weight into the heels.

 

 

 

 

 

 

 

 

 

 

 

Windshield Wipers

Windshield wipers Starting position
If you can keep your legs straight even better! my flexiblity is not the greatest at the moment. Bring legs to right side.
Bring legs straight back up in the starting position.
Bring legs over to the left side.
Return to the starting position and repeat.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Modified Windshield Wiper

Modified windshield wiper. It’s the same as the straight leg windshield wiper except that your legs are bent at 90 degrees

Supermans

My husband’s helping me out on this one.  I cannot do this exercise while pregnant! Thanks, David!

Superman Starting Position
Lift both arms and legs off the ground. If you have lower back problems, this is NOT the exercise for you!

 

 

 

 

 

 

 

 

 

 

 

Chops (Do chops on both sides!)

Chop starting position. med ball or any weight at hip.
Turn torso and pivot foot while reaching the weight toward the ceiling on opposite side of your starting position. Do 10-15 reps then repeat on the other side!

 

 

 

 

 

 

 

 

 

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Leave me a comment below and let me know what you thought of the workout!

In case you missed the link above, here is the Ab and Booty workout again.  Ab and Booty Workout

 

 




High-Intensity Full Body Circuit Workout




This week’s workout is a high-intensity cardio workout and will work every muscle group.  I call it a 2 for 1 deal!  You get two components of fitness in one and it will only take you 30 minutes to complete it.  What a great deal, right?  Below is a free printable of the workout as well!  I ran this workout with a couple Young Men from my church one Tuesday night to show them how they can exercise on their missions and one had trouble finishing the workout.  So, go at your own pace.  But I think that you will be able to handle it!  Have fun and let me know what you think of the workout in a comment.

Equipment Needed: Dumbbells, Mat, Chair or Sturdy surface for dips, Jump Rope (optional), Pull up bar (you can switch to bent over row using dumbbells or bands if you do not have a pull up bar)

Below are pictures of a few exercises that are in the printable workout.  Not all are pictured.  To actually follow the workout how it was designed, you need to click on the printable workout.

full body circuit printable

Squats

Squat Start position
Sit back like you are sitting going to sit in a chair, then return to start position. Make sure your knees do not go past your toes and keep your chest up.

Lunge

Starting Position
Bend knees to 90 degrees. keep shoulders back and knees shouldn’t pass the toes. Place all the weight in front heel as you return to starting position.

 

Jump Squats

Jump Squat Starting Position
Jump Squat Ending Position. From the starting position with the arms back, jump up toward the ceiling swinging arms up above your head.

Power Jacks

Start Position
Jump laterally with both legs out to the side as if doing a jumping jack. But come down into a squat position. Then jump up into a standing position.
Ending/Starting Position.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Push Ups

Lower your body down towards the ground keeping the back flat. Bend elbows about 90 degrees, then return to the starting position.

 

 

 

 

 

 

 

 

 

 

 

Burpees

Burpee Starting Position.
Bring the arms down to the ground while bending your knees.
Jump backwards so that you are now in a starting push up position.
Jump again but bringing the legs in and knees towards your chest.
Jump up just like the jump squat toward the ceiling bringing arms above the head.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Jumping Jacks

Jumping Jack Starting position.
Jumping Jack ending position. Jump with both apart and bring arms up above head. All movement is done in the Frontal Plane.

 

 

 

 

 

 

 

 

Bicep Curls

Start Position. Shoulders back. Stomach in. Feet hip width apart. Arms straight next to body. Palms facing up.
Keep elbows touching your sides. Bend elbows. Bring arms up towards chest. Return to start position.

 

 

 

 

 

 

 

Jump Rope (or imaginary if you don’t have one)

 

 

 

 

 

 

PLank

Wrist directly under shoulders. Toes on the ground. Hold this position for 30 sec-1 min.

 

 

 

 

 

 

Side Plank with Rotations

Starting Side Plank Position.
Rotate shoulder towards the ground. Come back up to starting position.

 

 

 

 

 

 

 

 

 

 

 

Mountain Climbers

Bring one knee towards the chest, then the other. The key is to switch legs very quickly!

 

 

 

 

 

 

There are 4 exercises that are not pictured above in the printable workout–Pull ups, Dips (you can do this with a chair), Sprints (down hall and back), and Bear Crawls.  If you need a demonstration of any of these exercises, let me know and I will post them!

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Leave me a comment below about what you thought of the workout.

Here is the FREE printable workout again in case you missed it!

full body circuit printable




4 Healthy Eating Tips to Fuel your Body for Workouts




1. Eat well balanced meals throughout the day

You should be eating well balanced meals throughout the day.  This will help you have the energy to do your workout.  This is especially true for evening workouts.  If you do morning workouts, you should have a pre-workout meal or snack.  We will go more into detail about pre-workout meals and snacks in the next tip.

According to Choosemyplate.gov, a little more than a quarter of your plate should be a complex carb, a little less than a quarter of your plate should be a lean source of protein, a little more than a quarter of your plate should be non-starchy veggies, and the last quarter of your plate should be fruits.  There should also be a cup or glass of a dairy or calcium source with each meal.  See a picture of what this looks like here.

I know that it can be hard to get vegetables and fruits at every meal.  I find this especially difficult in the mornings, especially if I’m in a hurry.  Below I provided a few examples of what you can do.

Breakfast examples:
Omelet with bell pepper

In the morning you can have an omelet with cut up peppers.  You can cook the omelet in a little bit of olive oil.  You can have a snack a couple hours later that incorporates a fruit, for example: apple slices and natural peanut butter or any other nut butter.

Oatmeal, eggs, grapefruit

This morning for breakfast I had oatmeal with a little bit of honey to sweeten it up a bit (not a lot!), 2 two eggs and a grapefruit.  That seems to help sustain me to lunch time.  But since it is missing a vegetable, I can have a snack in between breakfast and lunch of carrots and a little bit of hummus.

Plain Greek Yogurt, granola, mixed berries

This is my 2-year old’s favorite meal!  We usually have it for lunch.  I get low-fat or non-fat plain Greek yogurt.  I mix a serving size of granola and add a mix of blueberries, raspberries, and/or blackberries in with it…depending what’s on sale that week!  I usually add a tiny bit of honey to sweeten it up a tiny bit.

As you can see, some of these meals do not hit every food group on choosemyplate, which you can add to that meal to make up for it.  I sometimes eat what is missed during a snack in between meals.  If you also noticed, I did not add a calcium source for the first two examples.  You may want to consider having one for breakfast.

2. Have a pre-workout meal or snack

Pre-workout meals or snacks are very important to have.  If you are going to have a meal, you should eat it 1-2 hours before your workout.  If you will not be able to eat 1-2 hour before a workout, you should have a pre-workout snack about 30 minutes before your workout.  An appropriate snack would be something that has carbs and protein, but low in fiber.

3. Have a post-workout meal or snack

You need to get at least a snack in within 30 minutes after your workout.  This snack should be higher in protein to help rebuild and repair your muscles and include carbs. If you are looking for fast and easy post-workout snacks, here are a few examples:

Whey protein shake

Chocolate milk (at least 2% fat milk)

Peanut butter jelly sandwich

4. Hydrate!

Yes, I know.  This is not something in regards to eating healthy, BUT it is really important.  You should be hydrating throughout the day, before, during and after your workout. You’ll know if you are getting enough water based on the color of your urine.  If your urine is a dark yellow, you are not drinking enough water.   The ideal color should be a pale yellow or lemonade color.

This doesn’t happen too often, but if your urine is clear then you have overhydrated and should drink a little less water.

 

Following these tips will help you to use food (and water) to fuel your body.  You will have more energy which will give you better workouts.  You will then see better results and see your fitness goals become a reality!  Eating healthy will also help you feel better throughout the day which is a big aspect to being able to function and doing your daily tasks and activities.  I hope you liked this post.  Let me know what you think in a comment.  And feel free to comment and let me know if there is any other nutrition tip that you would like to hear about.

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Pregnancy Workout: HIIT Tabata Cardio Workout Video

Hello Pregnant Moms!  This QUICK workout video is a cardio high-intensity interval training workout.  We will be doing Tabata intervals which are 20 seconds as fast as you can with 10 seconds rest.  We will alternate between two different cardio exercises for 4 minutes and then get a minute rest.  We will then do it again with two different cardio exercises.

This workout is modified for the pregnant woman.  There is less jumping, but enough movement to get the heart rate going and giving you a great workout!  Before starting a workout you should always do a proper warm up.  If you would like to follow my dynamic warm up, click here.

IMPORTANT:

The second set of exercises are Butt Kicks and Mountain Climbers.  If you are pregnant, you may want to do a modified Standing Mountain Climber.  This is if you get dizzy or light headed from going from a standing position and then down to a horizontal position or laying position.  I demonstrate the Standing Mountain Climber in the video after the second time doing the Mountain Climbers horizontally on the mat.  You can fast forward to see the Standing Mountain Climber to see if you need to stay standing.  This may very from person to person.  I have noticed for me, that the further along in my pregnancy, the more dizzy or light headed I get from going down to the ground and then to a standing position quickly.  If you choose to go up and down, make sure you take your time and not do it too quickly.

Before performing any type of exercise, especially when pregnant, you should talk to your doctor and get his or her approval about every exercise before performing it.

Enjoy the workout!  If you would like to subscribe to get weekly emails of the workouts, sign up below.

 

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Leave me a comment and let me know what you thought of the workout.  You can also share this on social media if you liked this workout!

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Pregnancy Workout: Full Body Resistance Training Workout Video

Hey Pregnant Moms!  This is a workout just for you.  This is a video of a Full Body Circuit workout.  We will work every major muscle group in this workout.

Make sure that you get a proper warm up in before performing this workout.  You can find a Dynamic warm up here.  You will also want to talk to your doctor before performing any exercise to make sure they are safe for you!

Enjoy this video!  I enjoyed doing the workout and I hope that you do too! Leave a comment below and let me know what you thought of the workout.

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New Year’s Resolutions

How are your New Year’s Resolutions going?  We are now in the middle of January… are you keeping up with them?  Personally, I used to never like making New Year’s Resolutions because I could never follow through with them.  I thought if I can’t keep up with it, then why make one?  Boy, was that a terrible attitude to have!  I have since changed my attitude towards New Year’s Resolutions.  I actually call them something else.  I call them yearly goals.  I now have a different outlook on goals and find that they are necessary in every aspect of our lives.  It is one of the ways that we can achieve self-improvement in our lives!  Here is a great quote one of my Church leaders once said:

“I am so thoroughly convinced that if we don’t set goals in our life and learn how to reach our goals, we can reach a ripe old age and look back on our life only to see that we reached but a small part of our full potential.  When one learns to master the principles of setting a goal, he [or she] will then be able to make a great difference in the results he [or she] attains in this life.” (M. Russell Ballard).

Whether your New Year’s Resolutions are fitness/nutrition related or not, below are 4 tips that have helped me persevere and maintain my yearly goals.  I hope this helps!  Let me know what you think in the comments below.

1. Is your resolution/goal something that you really WANT to change in your life?

This is so important.  If it’s something that you really don’t want to change in your life, chances are you won’t stick to it.  You should really want to change this part of your life. I got this tip from an article called “9 ways to keep your new year’s resolutions” from bankrate.com.  I found it very helpful!

2. Stick to 1-3 resolutions/goals.

If you have several things you want to do or improve on, then it will be harder to stick with them throughout the year.  You should focus on 1-3 things max!  This was also a tip from bankrate.com “9 ways to keep your new year’s resolutions”.  They mentioned 2-3 things to work on, but I find that 2 might be too much for some.  If you are new to making resolutions or have never kept one longer than a few months, I would stick to 1 and see how it goes after following these tips.

3. SMART Goals

I LOVE SMART Goals!  I love love love them!  I consider them a roadmap to success!

SMART Goals is a template that you can follow.  It is very helpful when striving to accomplish your goals.

S is specific.  Your goal should be specific.  Anything vague will not work.  For example: a specific goal would be…I want to lose 10 pounds in a year.

M is measurable.  You should be able to measure your goal in some way.  You need a way to track your progress. For example:  If my goal was to lose 10 pounds in a year, I would write down something like this…I will workout 4 days a week. Then track if you have done this.  I would also track my weight loss.  If I have not seen a change, I would change something that I was doing to start losing weight.

A is attainable.  Is the goal attainable or achievable? This will also be your plan of action.  How will you accomplish this goal? If my goal is losing 10 pounds in a year, I would write what I will do during my 4 days of working out.  I will also plan out a nutrition or meal plan for myself.

R is relevant.  Is the goal that you made relevant to your long-term goals?  Or something you need to do to improve your life?

T is for time.  When do you want to accomplish this goal?  When would be an appropriate time to complete it? Using the same goal as before for weight loss, I would put a time limit of when I need to complete this goal.  If I was trying to lose 10 pounds in a year, I would put that I will lose 10 pounds by Dec 31, 2018.

4. Keep your resolutions/goals out where you can see them!

It doesn’t help if you write out your goals and then file them away and never look at them again until next year!  It helps to have them out where you can see and read your goals.  For me, I have a vision board in my room.  My vision board has pictures and words of everything that I want to accomplish.  I also have a tracking system on my wall as well.  I check off if I completed my daily task that day before bed.  This is how I track my progress.  I have found this very helpful especially if I am trying to create a new habit in my life!

 

These are the 4 ways that will help you keep going and moving forward with your New Year’s Resolutions throughout the year.  Let me know how your Resolutions are going in the comments.

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HIIT: TABATA Plyometric Workout

This week’s QUICK 15 min workout is another HIIT (High Intensity Interval Training) workout.  It is a little different than the previous HIIT workout.  It’s a Tabata interval workout.  Tabata is 20 seconds as fast as you can and then 10 seconds rest.  You do this for 4 minutes.  Then you get a minute rest.  I like to alternate different exercises until I have reached 15-20 minutes in total.  This is a great cardio workout that will burn lots of calories in a short period of time!  This workout will make it easy to work into a busy schedule!

One of the reasons why I like Tabata is because the interval is only 20 sec!  It is such a short period of time as you put forth your 100% effort!  20 seconds is really good for those who are just starting out and cannot perform much more than 20 seconds at 100% effort.  But it is also great for the more advanced exerciser too!

I use a Tabata Timer.  I just found a free app to put on my phone and that helps me keep track of the time.  It has been very helpful!  I suggest you do the same.  Or you can you a stopwatch instead and that would work as well.

Hope you enjoy the workout.  Let me know what you think of the workout in a comment below.  If you would like not to miss any posts, subscribe to the email list!  I will send you an email of the workout for that week!

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Make sure that you perform a 5-10 min warm up before your workout.  Check out this dynamic warm up if you don’t have access to a cardio machine for 5-10 minutes.

I am 6 months pregnant.  You may be able to notice in the pictures.  I have done this workout while pregnant and not pregnant.  If you are pregnant, you can also do this workout as well as long as your have your doctors approval first to perform all of these exercises.

1. Mountain Climbers and Jump Squats

Alternate between these two exercises.  Do Mountain climbers for 20 seconds, 10 seconds rest.  Then do Jump Squats for 20 seconds, 10 seconds rest.  Repeat this order until the 4 minutes are up, then you get a 1 minute rest.  Move onto #2 which is the next set of exercises.

Mountain Climbers

Wrists are directly below the shoulders. Flat back. Knee comes up toward the chest. Then bring leg back to plank position and bring other knee up toward the chest (pic 2). Repeat this very quickly for the 20 sec.

 

Jump Squats

Start with hands back in a squat or partial squat position
Bring hands forward as you jump up toward the ceiling.

End with arms above the head then return to start position and repeat exercise for 20 sec

 

 

 

 

 

 

 

2. Burpees and Power Jacks

Alternate between these two exercises.  Do Burpees for 20 seconds, 10 seconds rest.  Then do Power Jacks for 20 seconds, 10 seconds rest.  Repeat this order until the 4 minutes are up, then you get a 1 minute rest.  Move onto #3 which is the next set of exercises.

Burpees

Starting position.
Bring hands to the floor and jump bringing legs back in a push up position.
If you want to make it more difficult, you can do a push up! It’s optional!
Jump bringing legs back in towards chest and jump up towards the ceiling.
Throw arms upward as you jump toward the ceiling. Return to start position and repeat exercise for 20 sec

 

 

 

 

 

 

 

Power Jacks

Start position
Jump in to a squat position by bringing both legs out to the side (laterally). Then jump back to a standing position. Repeat this until you have completed 20 sec.

 

 

 

 

 

 

 

 

Side View of Power Jacks

 

 

 

 

 

 

3. High Knees and Jump Rope

Alternate between these two exercises.  Do High Knees for 20 seconds, 10 seconds rest.  Then do Jump Rope for 20 seconds, 10 seconds rest.  Repeat this order until the 4 minutes are up. Then your workout is done!  NOTE: If you don’t have a jump rope that’s okay, just jump with an “imaginary” jump rope.

High Knees

 

 

 

 

 

 

Side View of High Knees

 

 

 

 

 

 

Jump Rope

 

That’s your Tabata HIIT Workout.  This is a very quick 15 minute workout!  Let me know what how your workout went in the comments.  If you want to subscribe to weekly emails and never miss a post, sign up below.

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