Sunday, June 18, 2017

6-Week Summer Lean Out Trainer


6-Week Summer Lean Out Trainer:

Here it is!  This trainer is jam packed with exercises for your muscles, HIIT, circuits, active rests..... all the while utilizing high repetitions on the weight floor.  It's probably my most sweaty trainer to date.  Every day is spelled out for you including what you should do post weights for cardio.  

You can expect to get loose and sweaty with Monday 'Sweat It Out' workouts.  You will hit every major muscle group Tues-Friday with Thursday being a single muscle focus and a short HIIT workout.  Saturday get ready for interval/HIIT cardio that is spelled out for you, literally,  minute by minute and Sunday for a day of rest!

You're going to LOVE it!  Get ready to shed that stubborn fat!  Can't wait to start it myself!


Buy now

P.S. you do not have to have a paypal account to purchase.  When you hit the green 'Buy Now' tab it will take you to the paypal site but there is an option to use a card as well.

Monday, June 12, 2017

Back and Core: MMWU

MMWU: BACK + CORE 


using a stability ball/exercise ball with plyos.  3 rounds of each circuit.  I have posted a video of all exercises before in my feed.  You can also search the hashtag FITHAPPENSWORKOUTS and find them there.  Happy Monday!!


One more week until my Summer Lean Out program is here!!!!!

Tuesday, June 6, 2017

ACV



A lot because of this....... Exercise and sometimes extreme stress cause lactic acid to build up in the body, causing fatigue.  The amino acids contained in ACV act as an antidote.  AND, ACV contains potassium and enzymes that may relieve that tired feeling.  So next time your feeling beat, add a TBS or 2 to whatever helps you gag it down.

I have found OJ to be the best helper to get it down.  Not gonna lie, it's brutal on its own.... don't let anyone tell you different.

There are SOOOOO many other uses for it from help with aging spots to warts to bug bites to lowering blood pressure.  #fithappens #acv


Monday, May 22, 2017

MMWU before School is out!!!!

MMWU:



Happy Monday!  I can't believe it's the last week of school for my kids...... do the pools open this weekend?!.  I may have said I'm working on my Summer Bod but I never said for which Summer.

This workout has 5 circuits.  Do circuit one 3 times in a row with little to no breaks.  Take the time you need for rest after 3 complete rounds.  Then move on to circuit two and so forth.  #fithappens #mondaymotivation

Friday, May 19, 2017

Monday, May 15, 2017

Triceps and core +PLYOS

MMWU: triceps  ( because the back of those arms🙄 ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.  Happy Monday! It's gonna be a good week. 



 #fithappens #mondaymotivation

Thursday, May 11, 2017

TGIF

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to start your weekend.


HOW TO:

Run the distance and do the circuit one time through immediately after the run.  You will do the same circuit after each distance is reached.  If you choose to walk the running part, just go 1/2 the run distance but add some incline.


Happy Friday! #fithappens #tgif

Monday, May 8, 2017

Shoulders core + PLYOS

MMWU: shoulders ( because bigger shoulders makes a smaller waist  ).  And CORE with plyos is fun to add in.  3 rounds of each circuit.




And for fun, finish each circuit with a burnout set of car drivers.  ***hold a plate out in front of you with both hands and straight arms and pretend it's a steering wheel and turn plate side to side until fire sets in! #fithappens #mondaymotivation

Saturday, May 6, 2017

THat's a Wrap


500+........and that's a wrap!  500 calories burned every day this week doing something good for  my body, mind and soul.

TIP: and I'm serious, make a calorie burning goal and don't give up until you hit it.  Your workouts will be on FIRE!!!   If you don't have a heart rate monitor, I get the Polar FT4 on Amazon.  #fithappens #sweatysaturday

Thursday, May 4, 2017

#FITHAPPENSfriday

TGIF >>> #FITHAPPENSfriday is here.  The perfect workout to jump start your weekend.


HOW TO:

4 ROUNDS

FOUR minutes of cardio.  Your choice.  I am going with the treadmill and will alternate between a minute of an uncomfortable pace followed by a recovery pace ( no walking ).

THREE exercises for strength.  Which all moves can be done right behind your cardio machine.  It's up to you if you want to add weights to any of the exercises.  *^* notice there is one set of exercises that you do for your 1st & 3rd round.  The other set you will do for rounds 2 & 4.

TWO exercises for core.  30 reps of an ab exercise of choice.  Then a 1 minute plank hold.

ONE minute high intensity.  These are done back to back with no rest.  So for one minute straight you are moving.  REPEAT.  Be sure to do alternate the strength exercises for what round you're on.    #fithappens #tgif

Monday, May 1, 2017

MMWU

Monday Morning Wake Up:  on the first of the month.

Squatsssss and upper body.


You can either go straight down the list 3x OR do each of the paired exercises as a superset.  Repeat the pair 3x then move on to the next two.  Happy Monday!  Happy May!  #fithappens #mondaymotivation

Thursday, April 27, 2017

PITA PIT



Oh Pita Pit, I HEART you.  

I forget about this little corner of heaven down in Provo!  It's so delicious to not go there every week!

Monday, April 24, 2017

MMWU

MMWU:


3 circuits that you do each for 7 minutes.  Just be near a clock or set a timer and do as many rounds as you can in 7 minutes.  This is supposed to be HIGH INTENSITY!  Little to no rest while you're in a circuit.  You will rest as long as needed when the 7 minutes is up.  Then move on to next circuit.

ENJOY!  Let's end the LAST WEEK of April happy! #fithappens #mondaymotivation

Tuesday, April 18, 2017

CORE... so important

Core: the central or most important part of something.



Our core is very important for everyday tasks from getting in and out of a vehicle, vacuuming your house to wiping down kitchen counters.  It's almost impossible to NOT use your core pretty much in  any movement you make.

I hardly ever do strict ab exercises.  Like an actual crunch or sit up.  But I sure do a lot of compound movements which are basically ab exercises.  I like to multitask.  Lunges, squats, seated DB exercises, one sided movements, mtn climbers and PLYOS.  That's how I work my abs.

ALSO, abs are like any other muscle in your body.  Would you train your biceps everyday? No.  So don't do sit ups every day.  You have to let them recover.  Your abs won't grow if you are constantly tearing them down. 

Friday, April 14, 2017

Shoulders and plyos

This workout rocked my world with those added plyos.  Shoulders are THE BEST.  I've said it before but when you sculpt your shoulders, it can give you the appearance of a smaller waist.  So GROW those shoulders.

The weight I used: 25lbs for shoulder press.  30lb bar for front Raise.  10lb plates for Lateral Raise.  And I can't remember what I used for cable Flyes......sorry.



You can see the video HERE

Thursday, April 13, 2017

Seeing Progress.

Slow and Steady.... it's been a month of just pushing myself a little more in my workouts and I'm starting to see some progress.


Maybe its the filter.... maybe it's those AWFUL 'Y' hikes for time....maybe its those 16/8 hour windows of eating?


Maybe its this new tank from Lulu?

Tuesday, April 11, 2017

ARC TRAINER and Plyos

One for the Arc Trainer.  I often forget about this gem in the back of the gym.  If you place your body weight just right and push through your heels, it's a great exercise for your Glutes and your heart.

I did 2 rounds of this whole thing.  10 minutes on the arc.  Then I bust this circuit out right by the arc pretty quick so I'm not saving equipment or letting it get stolen.  Repeat.  #fithappens #arctrainer



Try to do them with little to no rest.  The workout calls for Jump Squats, Swing Lunges and Mtn. Climbers.  I'm doing a more aggressive mtn. climber by bringing my foot up near my hand.  They are killer.  Happy Tuesday.  #fithappens #fithappensworkouts



Monday, April 10, 2017

MMWU after Spring Break

MMWU:  I don't know about you but if you just had Spring Break like we did and stayed home with kids ( I had one recovering from a tonsillectomy) it felt like, FOR-EV-ER.  FOR-EV-ER. ( said in the Sandlot voice ).

ANYWAY, lets gets to sweating!  This is perfect for a little cardio and a way to fire up your muscles to start your week.  If you repeat this 2x you'll have a mile under your feet and that doesn't include the incline walking.



About that incline walking...... DO NOT hold on.  Power through 3 minutes as hard as you can go ( ugh, that just reminded me of my 'Y' mountain hike later today).

ENJOY this one!  Happy Monday.  #fithappens #mondaymotivation

Wednesday, April 5, 2017

Take me Back

HaHa this made me laugh!  I remember eating like 2 PB&J's about 3x a day as a kid.  Washing each one down with a GIANT glass of milk.  My mom would literally have to confiscate the PB from me.

I didn't even blink an eye.  But I blinked and suddenly I'm in my 30's and some days I can't even eat PB because all my fat grams are gone and I have to opt for the Powdered stuff.  #whatiskale #takemeback #fithappens


Tuesday, April 4, 2017

SHRIMP

S.H.R.I.M.P -what to know: EAT IT.

They are LOW in calories.  7 calories to be exact in one Medium size shrimp.  So a dozen is still lower than 85 calories.   Wish I could say that about a dozen donuts.... anyway, 12 shrimp is a little bit less in calories than a thick 3oz piece of chicken = a small deck of cards.

They are HIGH in Protein.  About 20g of protein in a 3oz. portion.


NUTRITIONAL benefits.  Selenium value almost 100% of your daily needs.  B12 is 75%+.  Antioxidants, which we forget that animal proteins give us antioxidants but shrimp contain TWO kinds.  These help with immunity, thyroid function, premature aging and disease and reduce inflammation! REDUCE inflammation?!?? Yes Please.


Resistance Band Work

If you have resistance bands you HAVE to try this Circui:

Do the first exercise for 40 seconds, then take 20 seconds to rest and get ready to start the next exercise.  So :40 on / :20 off.  For 3 Rounds.  The band never comes off.

Side Shuffles w/ Squats

Lateral Mountain Climbers

Tap Outs Behind- the video makes it look like we are just stepping side to side but we are tapping our feet behind us.  If your buns start burning, you're doing it right

Pop Squats

Monday, April 3, 2017

8oz. of Chicken



Always Easy.  Always Good.

This is what 8oz. on my plate looks like.  I had plenty to make two tacos and have leftovers in a side bowl.  


PERFECTO: MMWU

MMWU:  
This one is perfecto!  You have an arm exercise for 10 reps, followed with an ab exercise for 15 reps, then a little active rest for  minute.



Choose a different exercise for each ACTIVE REST.  Your active rest could be anything that gets your heart rate up:
mtn climbers
jump rope
treadmill
jump squats
lunge jumps
high knees
box jumps
speed skaters
burpees
jumping jacks
lunge-knee-hops
froggers
lateral mtn climbers
bench hop overs
toe taps to bench
plank jacks
pop squats....... the list is a mile long.

Just know you don't have to do the exercise straight for 1 minute.   You can take 2 and do each for 30 seconds.  Whatever you do, Just HAVE FUN!!!!

#nevermissamonday

Saturday, April 1, 2017

Another Batch

They are so good!  My recipe involves Kodiak Power Pancake Mix and Protein Powder.  It's posted a few back.  Try them out.  Tag me if ya do and tell me what you think. 




Friday, March 31, 2017

Afternoon Munchies

Afternoon Munchies:



Cottage Cheese
Pretzel Crisps
Tomatoes
Mrs. Dash

Thursday, March 30, 2017

With No Rest

Very basic exercises can usually be the best.  Also wanted to show what "without rest" looks like.

Regular DB Squats followed without rest with Jump Squats.

DB walking lunges followed without rest with Lunge Jumps.

Plyos are AWESOME after a weighted exercise! I usually go for 20 reps of any plyo!

See the video of these Supersets HERE

Wednesday, March 29, 2017

Delicious. Easy and STUFFED



MMMMMMMmmmmm is what this is!
Chicken Breast
Whole Wheat Pasta
Alfredo
Broccoli

Getting it all in within 8 hours.  I still have to drink a shake in the next 60 mins!
#stuffed

DIZZY

Well sorry if this VIDEO makes you dizzy!!  BUT these are always fun to throw in after your leg press sets.  In / out jumps on a leg press machine. Kind of like jump squats.

Do your normal set of regular leg press for 'X' amount of reps.  Then immediately lower the weight some and do this until your feeling the burn.  Push past your comfort zone.  Move on to your next regular set.  Try it after each set you do. 

Monday, March 27, 2017

Be your OWN motivation


I want to be like her.
I want to have confidence like her.
I want to have desire like her.
I want to work as hard as her.

Looks like I'll be competing with myself.

The best Monday Motivation is yourself.  

MMWU

MMWU:



One Circuit of this will take you 4 minutes.... IF you stay on task.

Do it 5 times through and you have yourself a 20 minute workout. 

Friday, March 24, 2017

QUICK HIIT AT THE TRACK

I got out on the track Wednesday night before Utah had feelings about it being Spring.


 QUICK HIIT at THE TRACK:

Sprint the Straightaway on one Side
Walk the Curve
Run the Stadium Stairs on the Other Side
Walk the Curve
Repeat 5x

That will give you 5 sprints and 5 stadiums.  Will be 5 laps around.  

Thursday, March 23, 2017

PoWEr biTEs

PoWEr BiTeS:  I pulled a recipe from Kodiak Cakes and then made it to MY liking.  More Protein.  Plus, PB to keep kids happy but also Almond Butter to keep me happy.



INGREDIENTS:
1/2 Scoop Chocolate Whey Protein Pwdr
1/2 Cup Oatmeal- I used old fashioned
1/2 Cup Kodiak Power Cakes
2/3 Cup Unsweetened Coconut Flakes
1/2 Cup total, PB and Almond Butter- just make it 50/50
1/2 Cup Ground Flax Seed
1/2 Cup Honey
1 TSP Vanilla
1 TBS Chia Seeds
1/3 Cup Mini Semi Sweet Chocolate Chips
AND~~~~ if you can tell right away it seems to dry (like mine was) add a SPLASH of Almond Milk.  If it seems to wet,  add a bit more Oats.

Mix ALL ingredients together.  Cover and chill in fridge for 30 mins.  This makes them not so sticky to form.  Make into ball size of your liking.

Keep refrigerated for up to 1 week.

I know that recipe seems long and you might need to go to the store for a few items BUT it's worth it!  I've made a few different protein balls in my day and THIS is the WINNER! 



Tuesday, March 21, 2017

PiZzA

PiZzA on Tuesday!!!  


Everyone made their own.  For myself, I went with:

Flat Out/Protien Up
Buffalo Chicken
Turkey Perpperoni
Mushrooms
Blue Cheese Crumbles
Pizza Cheese
Pizza Seasoning
Tomato Sauce


L Carnitine



hat one right there...... L-CARNITINE!!!  You probably have heard of it but may be unfamiliar with what it does.


A- Helps your work capacity MEANING you'll be able to go Longer, Harder, Faster, Stronger.  MORE reps, MORE sets.

B- Helps with Recovery.  My main love for this product.  Enhances recovery..... so less pain, less soreness..... therefor working out with more energy because you're not feeling beat down.  Helps keep lactic acid down.  Buildup up of lactic acid is one of the main factors as to why you feel the muscle pain.  So by reducing that, you are able to recover faster.

C- It is also a potent Fat Burner, its responsible for the transport of fats.  L-Car. gets into your cells and is used for Energy.  For fuel.  Elevating the L-carnitine levels in your body ( which you DO produce on your own ) you will be SUPPORTING the fat burning process.  Which again leads to MORE energy.

Lots of great stuff.  Those are just a few good things that it has to offer.

WHEN DO I TAKE IT?  I take 2g WITH CARBS ( important to take with carbs!!) and protein post workout.  It can be taken with any meal in your day containing CARBS and protein.

L-Carnitine is safe.  No need to cycle off.  Can be taken long term.

There you have it.  Put good quality supplements into your body CAN help bring your physique to that next level.  Hoping to see good outcomes for myself.  So far, so good.  Soreness is less, Energy is More.



This is the brand I am currently using. 

Thursday, March 16, 2017

The LUNGEY Workout

The 'Lungey' Workout:


Videos of all moves have been posted on my INSTAGRAM.

Do each pair of exercises like a superset.  Do it 3 times for 10 reps on all sides before moving to the next.

On Saturday I'll be letting go of my SPRING 6-WEEK TRAINER so you can be all prepared to start on Monday which is the first day of Spring  #goodbyewinter 

 #lungesfordays

Wednesday, March 15, 2017

SPRING 6-WEEK TRAINER

SPRING 6-WEEK TRAINER

Here is your training plan for the next 6 weeks.  The plan is to build up some muscle with lower reps.  While including weekly warm ups and a cardio burnout on a specific given day.  The program will explain what to do for the 6 weeks after that leading you up to Summer.

In the meantime, I am working on my Summer 6-WEEK Trainer!  It will be fun HIIT Cardio routines, higher reps and will be CIRCUIT TRAINING style on the weight floor..... my FAVORITE way to train.  Training in a 'building phase' to a 'lean out phase' is a great way to get awesome results. #fithappens #trainingprogram


Buy now

Tuesday, March 14, 2017

Breakfast. Lunch. Dinner

Breakfast Sandwich:  actually I have made this for Lunch and Dinner over the last week.  So good and SO easy.

Sandwich Thin
Ham
Egg
Condiment of choice..... I used ketchup.


Monday, March 13, 2017

LUNGEY LUNGEY


BB Overhead Walking Lunge TO a Deadlift.  10 reps each leg.  On the way back you do BB Overhead Walking Lunge TO a Front Squat.  10 Lunges on each leg. #fithappens #fithappensworkouts

Saturday, March 11, 2017

Outer Thigh


Part of my Leg Day this week.  This was a good superset.  10 Squat to Side Leg Raise.  Then immediately after doing that you throw a 25 lb plate on your leg and do leg raises for 15 reps! It gets a little uncomfortable. 

I'll be writing up my whole 'LUNGEY Workout' with videos 

Thursday, March 9, 2017

PROATS pose Leg Day Death

Yesterday post leg day I was DEAD and needed some food with substance.  My usual shake wasn't going to cut it.  I went with this:



1/2 C oats

1 Whole Egg
2 Egg Whites 
1/2 Scoop Protein Powder
Sprinkle of cinnamon 


I've also had bananas, chia seeds, peanut butter, choc chips, etc.... the options are endless. 


and then I had shake 1.5 hours later.   #fithappens #proats

Wednesday, March 8, 2017

and say SO WHAT!!!!

I've been posting healthy foods/snacks/treats etc.,  but I'm very much this kind of girl too. 


Yes I'm all about treats like protein balls, protein brownies, fake ice cream and any other "healthy dessert."  But think about it.....why are those kind of things even created?  Because the real stuff is delicious and we crave it so we make "healthy versions" so we can feel better about eating it right?! Yes.

Well I'm super glad things like that exist.  But I also believe that every now and then you just have to eat the real deal or you'll just end up eating the whole damn box.  Stop restricting.  Live a little and you'll find that you don't feel deprived or find yourself thinking about what to eat what not to eat 24/7.  Eat 2 slices of that naughty pizza without weighing or counting and get right back to your healthy business. Life is too short so take a break for ONE meal here and there and say SO WHAT!!!!  And say so what without even thinking about how you went over on your carb count.

Of course be considerate of your goals.  But I know we can all ease up here and there without guilt.  #rantover #fithappens #shithappens

Upside Down



Still living that UPSIDE DOWN almond butter life.   I posted this life hack a couple years ago and I wanted to share it again because it really is AMAZING.

This was a brand new jar.  I put it straight in the fridge upside down.  When the day came to open her up it was mixed perfectly.  This keeps the oils from pooling at the top.  And if you have ever stirred up a jar of nut butter then you know it can be an oily mess all over your spoon, fingers and down the sides of the jar.

Keeping it upside down and in the fridge ALWAYS is the secret to perfectly mixed nut butter without actually mixing....it mixes itself.  

Tuesday, March 7, 2017

Breakfast for Dinner



Breakfast for dinner... 

Kodiak Cakes topped with PBfit
1 Whole Egg
2 Egg Whites
2 Turkey Sausages


A scale!!!


I own a food scale now!!  I wanted to make a recipe that was giving me measurements in grams, which I was like UGH!!!!

 My cute friend Wendy ordered this and sent it to me via Amazon!

Off to make Protein Brownies :)

SHoulder Killa

Ha, this exercise OWNED me.  I grabbed my usual 12-15lbs that I like to do for lateral/front raises and there was no way I could finish even one set.  I ended up using 8lbs.

It takes a little concentration.  BUT,  you hold a front raise while you do lat raises.  THEN, stop the lat raises and hold.  NEXT, do front raises with the arm that was holding the front raise.  You then do the same thing other side.  Hold a front raise and do lat raises.  THEN, hold the lat raise and do front raise.

10 reps all 4 ways.  Don't be alarmed if smoke literally starts coming off your shoulders.... JK.  But it's pretty intense!  I did this 3x through.  





Monday, March 6, 2017

Portion Control


LUNCH LEFTOVERS:

Buffalo Chicken with a little blue cheese crumbles on a sandwich thin
Multi Grain chips cause I'm addicted to chips and since they are 'multi grain' that makes it ok, right?! ha

For the dip:

Fiesta Corn
Avo
Tomato
Black Bean
Red Onion
Fat Free Italian Dressing

TIP: if you portion out your chips and dip and then put it all out of sight you won't over eat..... cause I know I could eat chips and dip/salsa until I die and I would!!!