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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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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What is HIIT? And is it benefitial?

Find out what HIIT training is and find out how it benfits the body and weight loss

 

 

 

 

 

 

HIIT is a fun way to exercise. But what is it? What does it stand for? And does it have physiological and health benefits to the body?  Keep reading and you will find out!

What is HIIT?

HIIT stands for high-intensity interval training.  This is when you do some form of cardio exercise–cardio machines (treadmill, elliptical, stationary bike, stair climber, etc.), running sprints, plyometrics (jumping, burpees, jumps squats, etc.), swimming sprints, etc.–at 85%-90% of your max heart rate for a short period of time.  This range can be anywhere from 6 seconds to 4 minutes.  The key is to get your heart rate up to 85%-90% of your max heart rate.  Then you get to rest for a period of time.  Some examples of HIIT that I do with my clients are: Tabata (20 sec fast, 10 sec rest), 40sec fast and 20 sec rest, 45 sec fast and 15 sec rest.  These intervals usually last from 4-5 minutes then they get a minute rest.  Then I have them repeat their cardio exercises or different ones again until they reach a total of 15-20 minutes.

Are there any health benefits of HIIT?

YES! Many in fact.  There have been several studies done in regards to the health benefits of HIIT.  A lot of which are covered in the an article written by Len Kravitz, PhD in Exercise Science called  Metabolic Effects of HIIT.  He covers 5 areas in which there have been scientific studies that prove the health benefits from HIIT training.

  1. Cardiovascular Improvement
    • One way that HIIT improves cardiovascular fitness is through VO2max.  A study that was done by Kessler, Sisson & Short (2012) shows “rapid changes in VO2max”.  This was a group of men and women participating in the study for only 2-15 weeks.
    • So what does that mean for our health? Len Kravitz goes on the say that Kessler, Sisson & Short who did the study on this group of men and women “…seemed to have enhanced protection from factors associated with causing cardiovascular disease…Thus, HIIT should be considered a most advantageous method for counteracting the effects of cardiovascular disease, the number-one cause of death throughout the world (WHO 2013).”  WOW!  That’s amazing!  If that’s all that HIIT did to benefit our bodies then I am sold!  I will keep doing it!  But that is not all it does for our health.  There are 4 other health benefits as well!
  2. Insulin Sensitivity Improvement
    • Through studies over the course of 2-16 weeks of HIIT, insulin sensitivity increased by 23%-58% (Kravitz).  That’s great for those who are type 2 diabetic or at risk of becoming diabetic.
  3. Improvements in Cholesterol Levels
    • According to the studies that were done in the article, HDL cholesterol (good cholesterol) increased just after 8 weeks of HIIT.  It took fat loss to see a decrease of LDL cholesterol.
  4. Improvements in Levels of Resting Blood Pressure 
    • After 12 weeks of HIIT, results showed a decrease in systolic and diastolic readings. That’s awesome!
  5. Fat Loss and Weight Management
    • Last but certainly NOT least, after at LEAST 12 weeks of HIIT training, studies show that there was a decrease in weight and body fat percentage.  It did also mention that this was also through changes in diet as well.

 

There you have it!  What HIIT is and what the benefits are!  How amazing is this type of training? I love it.  What is nice about this type of workout is that it is QUICK.  You don’t need to do it longer than 15-20 minutes!  Which makes it so much easier to schedule in at some point in the day!

Check out this HIIT workout if you want to get started!  Stay tuned for Monday.  I will be posting another HIIT workout!

Write a comment below and tell me what you think of HIIT and this post.  Let me know if you want to learn or see anything else!

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Dynamic Warm-up

A 5-10 minute warm up is very important to do before a workout.  It is a great way to warm the muscles and prevent injury during a workout.  Dynamic warm ups are one of my favorite ways to warm up the muscles before exercise because it is one of the better ways to prevent injury.  A dynamic warm up is different than a generic warm up in which you would jog or brisk walk for 5min.  The dynamic warm up incorporates different exercises.  Below is an example of a dynamic warm up that you can do before any of the other workouts that are posted on this site.

There is no equipment needed for this warm up.

I am 6 months pregnant.  You can do the warm up while pregnant as long as you have the green light from your doctor!  This is dynamic warm up is not just for those who are pregnant.  I normally do this warm up before any workout pre or postnatal and pregnant.

1. High Knees 30 sec or run down hall and back

You can start with a march then start to jump lifting the knee up high

Front view:

 

 

 

 

 

 

 

 

 

 

 

 

 

Side view:

 

 

 

 

 

3. Butt Kicks 30 sec or down hall and back

You can start with a march bringing the heel towards the butt or you can get right into jumping from one leg to the other bringing the heel towards your rear.

Front view:

 

 

 

 

 

 

 

 

 

 

 

 

Side view:

 

 

 

 

 

4. Frankenstein 12-15 reps on each leg or walk down hall and back

Start with your legs lower and as you keep doing it your hamstrings will loosen a little more and you will be able to lift your legs up higher.  Make sure not to over extend on this one.  Work your way up to it especially if you have tight hamstrings.  You will see in the front view pictures I am starting with my legs a little lower than hip height.  You don’t even have to finish at hip height depending on your level of flexibility.

Front view:

 

 

 

 

 

 

 

 

 

 

 

 

Side view:

 

 

 

 

 

 

5. Lunge with Rotation 10-12 reps on each leg or lunge down hall and back

You will rotate toward the front leg when you rotate on this exercise.  Make sure that when you lunge all the weight is located in the front heel and that your knee is not coming over your toes.

Side view:

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Front view:

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6. Arm Circles 30 sec

Do arm circles in a forward motion for 30 sec and then reverse your arm circles for 30 sec.

 

 

 

 

 

 

7. Arm Crosses 30 sec

Cross your arms for 30 sec alternating which are goes on top.

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8. Push ups 10-12 reps

You can do the push ups on your knees if you need to.

Let me know how the your dynamic warm up went in the comments!

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3 Ways to Measure Exercise Intensity

Measuring exercise intensity is great tool to use when trying to reach fitness goals such as weight loss or training for a race.  Measuring exercise intensity will help you to maximize caloric expenditure if your goal is weight loss.  Measuring intensity will also help you to train at your best if training for a race such as a 5k, triathlon, etc.  Below are 3 ways you can measure exercise intensity.

1. Heart Rate

Heart Rate is one my favorite ways to measure intensity because it can be the most accurate for most people (but not everyone). One of the best heart rate monitors are the monitors with a chest strap.  Anything that monitors HR on the wrist is not as accurate, but they will still give you a range if that is all that you have.

If you are working at a moderate pace, you want the heart rate to read around 50%-70% of your max heart rate. You can figure out your max heart rate by doing a little math.  220 minus your age, then multiply it by .5. That will show you 50% of your max HR.  Then take 220 minus your age again and multiply it by .7 and that will show you 70%.  Between 50% and 70% is where you should be at.  It is also called your Target Heart Rate.

For a higher intensity, you should be working at 80%-90% of your max Heart Rate. To figure that out, do the previous math problem, but multiply it by .8 and then .9 and that will show you your higher intensity range.

There is another way to measure calculate your Heart Rate ranges that I find a little more accurate, but requires a little more arithmetic. It is called the Karvonen Formula.  I like using this method.  220- age= max HR, max HR-resting HR=HHR, HHR multiplied by .6 and then your HHR multiplied by .8 (60%-80%). This will show you your Target Heart Rate zones.  You can find Karvonen Formula calculators on search engines like google if you do not want to do the math yourself.

I also mentioned before that measuring Heart Rate is not for everyone. There are some factors that change Heart Rate and it will not reflect how hard you are working based upon the beats per minute you see on the HR monitor.  Some of these factors include certain medications like high blood pressure medications and beta blockers.  There are some other medications too.  These medications will show a lower beat per minute when you are actually working harder than what the number is showing.  Talk to your doctor and ask if the medication you’re on will affect Heart Rate when measuring exercise intensity.  Another factor is pregnancy.  In pregnancy the blood volume doubles!  Which amazing by the way! Natural blood doping at its finest!  This will throw off the beats per minute as well.  There are other factors that affect Heart Rate too.  Talk to you doctor to see if you fall into that category.  A more accurate way to measure exercise intensity in these cases is through the RPE scale or Talk Test.

2. Rate of Perceived Exertion (RPE) Scale

There are a couple different scales on the RPE Scale that researchers have come up with. The first one is a scale between 6-20.  6 in this scale means not working at all, 20 is working at your maximal level.  A moderate intensity would be around 12 to 14.  If performing interval training at a higher intensity, 16 to 17 might be a good range to try to reach during the interval.

There is also the 1-10 scale. 1 is not working at all and 10 is working very very hard or at your maximal level.  A moderate intensity would be around 4-5.  During interval training you may want to reach around 6-7 when performing the interval.

3. Talk Test

The talk test measures your exercise intensity through your ability to talk during exercise. If you are able to have a comfortable conversation you are working at a low to moderate intensity.  If you are able to just barely hold a conversation, you are working at a moderate to high intensity.  If you are not able to speak or it’s hard to get out words you are working at a very high intensity and should decrease your intensity a little bit.  The link is where I got some of my information about the Talk Test.  It is a study that was done on the Talk Test and its results.  http://www.ideafit.com/fitness-library/talk-test

Measuring Heart Rate, the RPE Scale and the Talk Test are 3 great ways to measure exercise intensity.  They will help you to maximize results when striving for you fitness goals.  Try one of the tests out on one of the workouts that are posted!  Let me know how it goes in the comments!

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4 Tips on Losing Weight and Keeping it off!

 

 

 

 

 

There are many fad diets and workouts out there that claim that they will help you lose weight. A lot of them will help you to lose weight, but not all of them will keep the weight off once you go back to your normal eating habits. Some people may see that they have gained MORE than when they started in their weight loss journey once they go back to their previous eating habits. So how do you keep the weight off? I have come up with 4 ways on how to lose weight and keep it off.

1. Healthy Eating Habits

Yes, I said HABITS. You need to have a lifestyle change when it comes to eating. This is something that you will adopt into your everyday life. There is no quick diet or fad diet that will keep the weight off. I’m sorry if this is disappointing to you. It takes little daily habits that will never change to lose weight and then keep the weight off. I tell my clients that about 80% of weight loss comes from healthy eating. The other 20% comes from your physical activity.

Start small. Make little habit changes. Going all out at once leads to burn out and quitting.  First start with getting the candy, cookies, chips and other fatty foods out of the house. The only thing that should be out on the counter is a fruit bowl. Once you have mastered that habit, start increasing your servings of vegetables a day. If you are use to eating one serving, start eating 2-3 servings of veggies. Once you have made that into a habit, start eating a complex carb, a protein, and a small portion of a healthy fats at each meal. The point is to chose one small change and incorporate it into your life until it has become a habit, then add something new.

Another tool that I recommend to all my clients that helps them to stay on track with healthy eating is keeping a food journal.  I like using apps for this, but you can be traditional and write it down as well.  I have found that My Fitness Pal or Lose it! apps are great resources to show you how many macro and micro nutrients that you are getting in your diet. It will also show you how many calories you should be getting a day.  It is important to get the right balance of macros (Carbs, Protein and Fat) and micronutrients  (vitamins and minerals) in your diet.  Be aware that you should not go over or too under the calorie goal that it sets for you based upon your goals.  You need to look at food as fuel for your body.  Don’t starve yourself and make sure that you are picking good foods to fuel it.

2. Get up and move throughout the day

Your Activities of Daily Living (ADLs) should include getting up and walking around. If you have a sit-down job that means getting up every hour and walking around a little bit before sitting down and working again. You can walk to the furthest bathroom every hour or the furthest drinking fountain at work. The point is to get up and move.

Another way that you can measure this is if you have a step counter. I like to tell my clients who have step counters to try to hit 10,000 steps a day. This does not include their workout. They should be hitting more than 10,000 steps if they are wearing their step counter during workouts. This will help you to lose weight.  If you have any questions about step counters, leave a comment below and I will answer it.

3. Cardio, Cardio, Cardio!

Cardio is what is going to help you to lose calories quickly, which in turn will help you reach you weight loss goals. You should be performing 30-60 minutes of moderate intensity cardio exercise on most days of the week or 20 min of vigorous intensity cardio exercise. You may alternate between moderate and vigorous intensity workouts which will give you great results and health benefits. I have a cardio workout to choose from if you want something other than just running or being on a cardio machine.

Cardio exercise can be running, jogging, swimming, biking, brisk walking, using any type of cardio equipment that a gym offers.

An example of a vigorous intensity cardio workout is interval training. This is where for certain period of time (ex. 45 sec.) you get your heart rate up to 85%-90% of your max heart rate, then have a short rest period (ex. 15 sec.), then repeat it several times over a 15-20 minute period.

4. Resistance Training

Resistance Training will help you keep the weight off. It does this by building muscle and burning fat. There are so many other physiological benefits to strength training as well, but I will leave that for another post.

It is recommended for a person to have 2-3 resistance or weight training workouts a week to lose weight and keep it off. If you need ideas for workouts, check out the workouts I have posted. Any of those would work. Make sure that you put a rest day in between each resistance training workout.

 

These are the 4 tips to losing the weight and keeping the weight off.  It requires hard work and dedication, but you can do it!  There is no fad diet out there that is a quick fix.  I sometimes wish for that magic pill, but then there is no satisfaction in the success that you have achieved after all the  hard work that you did!

Leave me a comment with any questions or suggestions for future posts.

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