Tag Archives: fitness

January 23, 2015 · 9:00 AM

Sexy Warrior Arms Workout

Last week we focused on your booty and the week before we did some ab work, so I thought this week we should show some love to our arms.

Everyone loves sexy arms and I don’t just mean on guys. Muscle tone is sexy on women too…especially when they wear tank tops, strapless dresses and bathing suits. That may sound a little shallow, but we all care about how we look as well as being healthy. I prefer to call that honesty.

Speaking of honesty, we are already halfway through January, which means our time for hiding behind bulky sweaters is almost over. Tank top season is going to be here before we know it and there is no better time to start working on your summer body than during the winter.

In this 15 minute workout, Tony Horton will take us through 8-10 reps of 7 moves to help strengthen and define our arms.

Don’t be intimidated by lifting weights or that Tony can be a little advanced. It doesn’t take a lot of weight to get started. Grab some 5’s & 10’s and see how they feel! Everyone has to start somewhere, just grab some weight and give it a shot.

Who’s ready to try this sexy warrior arms workout?!

Workout Moves:

0:21 Hammer Curl Press
2:21 Pterodactyl Kickbacks
4:25 Band Pulldowns
6:21 Alt Delt Raise Tricep Push-up
8:57 In and Out Curls
10:56 Temp Skull Crushers
12:58 Alt Bicep Curl

I highly recommend doing a quick warm-up and cool-down before doing these. Arm circles, arm swings, light to no weight bicep curls and some over head shoulder stretches are all great ways to get the blood flowing. Your muscles will thank you…trust me!

If you haven’t started on your resolution to get healthy this year or if you started and feel off the wagon, this is the time to recommit. You CAN do this…you just need to focus, believe and build a support system around yourself.

Need some accountability with your workouts? Let’s connect on Facebook and discuss your goals!

21 Day Fix Motivational Quotes

21 Day Fix Motivational Quotes
If you have been doing the 21 Day Fix, you may have noticed that Autumn starts each workout with a motivational quote and repeats it throughout the 30 minutes. If you’ve really been paying attention, you may have even noticed fun blackboards in each workout video with the motivation quote of the day written on it.

I noticed these back in the spring during my first round of 21 Day Fix and I fell in love them. I even searched for still images of each one but I couldn’t find them anywhere, so I began sharing similar ones from Pinterest with my accountability group participants and they began listening to these little nuggets of motivation during their workouts.

Today as I was working out, I decided to attempt to take photos of all of them. When I completed Upper Fix, I grabbed my phone and my remote and I went through each workout trying to catch a ~~good~~ ~~decent~~ semi acceptable photo of each one to share.

(I warn you they aren’t great after these first three, but I tried and I think you’ll get the point. Also, they are semi out of order.)

21 Day Fix Motivational Blackboards

Dirty 30: Don’t Wish For It Work For it
Total Body Cardio: One Day at a Time, One Pound at a Time
Upper Fix: It Doesn’t Get Easier, You Get Better

21 Day Fix Motivational Blackboards 2.jpg

Lower Fix: If You’re Tired of Starting Over, Stop Giving Up
Pilates Fix: Believe in Yourself Right Now
10 Minute Ab Fix: Earn The Body You Want

21 Day Fix Motivational Blackboards 3

Dirty 30: Don’t Wish For It Work For It (I really like this one so I included it twice)
Yoga Fix: Change Your Thoughts, Change Your Body
Cardio Fix: When You Feel Like Quitting, Think About Why You Started.

These are all phenomenal quotes and they are super important to hear, especially during a tough workout. There is nothing quite like being stuck in your head and thinking about stopping then suddenly Autumn reminds you to think about why you started, or if you’re tired of starting over, stop giving up.

I encourage everyone to take notice of these and if one really hits home for you, hop onto Pinterest, find it, print it and hang it where you work out as a reminder!

Did you notice these motivational messages while doing the workouts? Do they help you stay focused and believe in yourself?

If you’ve been thinking about starting 21 Day Fix but have questions about the program, please feel free to contact me!

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Filed under 21 Day Fix, Health & Fitness

Tagged as 21 Day Fix, fitness, Fitness Inspiration, Health & Fitness, mental struggle, Motivation

January 2, 2015 · 9:00 AM

Total Body Fat Burning Workout with Resistance Bands

Total Body Fat Burning workout with resistance bands
Today we are doing total body resistance exercises using a band! If you’ve ever purchased a Beachbody program, you probably have one of these laying around. If you don’t have a set, you can purchase them at Target, Walmart, your local sporting goods store. You can also pick up a door attachment for them at the same retailers.

In this video you will get 7 moves for a total body fat burning workout with resistance bands – you are going to love them, especially because you do 3 sets of them all in about 20 minutes!

7 Moves for Total Body Fat Burning:

Row + Squat
Chest Fly + Transverse Twist
Lat Pull + Back Lunge
Chest Press
Single Arm Row + Single Leg Squat
Incline Press + Curtsy
Sumo Squat + Switch Grip

The intensity of your workout will also depend on which color band your choose, so this workout can definitely grow with you!

I hope you are enjoying these weekly mini-workout videos. They are a great way to change things up and to ensure that you get a workout in despite a hectic schedule. Workouts like this one are also perfect to do while on vacation. The bands can easily fit into your luggage without taking up a lot of room.

Don’t worry if you can’t complete 3 rounds of this yet, you’ll work your way up to it. You could even break these up and do 1.5 rounds in the morning and 1.5 in evening until you are able to complete all 3 at one time.

Fitness is simply about moving more, challenging your body and doing more than you did yesterday.

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Workout Fashion: Fabletics

*This is NOT a sponsored post. I did not receive anything at all to write this. I simply saw a commercial and became intrigued.*

Last night Mike and I were watching TV and a commercial came on that caught my attention. It was for fitness clothing called Fabletics which was developed by Kate Hudson.

My phone was about to die and I was too tired to get up and get my laptop, so this morning I hopped on-line to check it out (because I’m a sucker for fitness clothing and a good deal). When I got to the site, I saw that it is a part of JustFab, which is a shoe/accessory monthly membership program, which I was a part of in the past.

I began browsing around the site and I really liked the outfits they had:

These are cute right?!

According to the site, your first outfit is only $25 when you become a VIP member and then you are charged $49.95 a month. However, you can choose to skip a month and not get charged as long as you do it by the 5th of each month, which is how JustFab worked too. As long as you set phone reminders to skip a month there is really no risk in joining, which I really like. (Thank you smartphone for keeping me organized in life!) They also offer free shipping on all orders over $49.95.

Here is a video from the site explaining how it works:

This appears to run in the same fashion as JustFab, so I began to do some searching on-line for honest, non-sponsored reviews. What I found was that the legging quality is very good and comparable to some of the high-end brands. The shirts had some mixed reviews, but they were mainly good with a lot of mention of soft fabric. The one complaint I found over and over again was that the sizes run small and that exchanging can be difficult, only because they sell out of sizes in certain styles quickly. (I remember having an issue with sizes disappearing quickly when I was a JustFab member too).

I gotta say I am very curious to see the quality of their items, but I haven’t signed up just yet. I’m always very budget conscious when I shop for workout gear, so I’m kinda drawn to the $25 for the first outfit deal.

Are you a member or have you tried Fabletics before? If so, I would love to know your thoughts on it before I take the plunge and join.

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10 Stocking Stuffers for Fitness Lovers

10 Stocking Stuffers for the Fitness Lover.jpg

Can you believe we are only 9 days away from Christmas?! I feel like we were just carving the Turkey and discussing Black Friday sales. Time needs to slow down just a little so I can catch up.

If you are anything like me, the majority of your shopping is done and you started to wrap, but the one thing you forgot about were the stockings! Dammit! Well, I put together a list of 10 stocking stuffers for fitness lovers, that just might help you out!

Bonus: Each item is at or under $20 and many can be found locally without shipping! Score!

1. Skullcandy Ink’d 2.0 Mic’d Headphones:

skullcandy ink'd 2.0
These feature multi-sized silicone gel tips to deliver the perfect fit. You can also manage device and tunes with the single-button mic and remote. (Find them at Target or Walmart $20)

2. Stylish Beanies:

Perfect for outdoor winter runs as well as trips to the gym or the store. Beanies are stylish, functional and completely affordable. Give the gift of warm this year! (Starting at $6 at Target, Forever 21 and Kohl’s)

Apt. 9 ® lurex leopard ribbed beanie • Apt. 9 • $11.99
Merona® Jeweled Solid Beanie Hat – Black • Merona • $14.99
Merona Women’s Microfleece Beanie Hat • Merona • $6.00
Xhilaration® Reversible Star Beanie Hat – Black/Green • Xhilaration • $12.99
Xhilaration® Beanie Hat – Blue • Xhilaration • $6.98
FOREVER 21+ Multi-Tone Knit Beanie • Forever 21 • $6.23

3. Smart Gloves

Touchscreen gloves

In today’s tech world, your gloves MUST be able to work with the touch screen on your phone. Whether you’re running outside and activating your favorite run tracking app, or driving to the gym, these are a must-have for the social-media-driven fitness folks in your life. (Starting at $5 at retailers like Five Below, Target, TJ Maxx & Marshall’s)

4. Degree’s by 180’s Headphones:

Ear Warmer Headphone

Not a fan of beanies but want to keep your ears warm during your outdoor winter workout? Keep your ears warm and your tunes jamming with these ear warmer headphones! They are listed in the men’s section but I don’t see why us ladies can’t use them too! (Find them at Target.com and Kohls $19.99 or click here to purchase them via Target.com)

BONUS: Use the code JOY30 for 30% off these!

5. Quest Bars:

Quest Bars.jpg

Give the gift of the #CleanCheat this holiday season with some Quest Bars. They comes in a large variety of flavors and are heavenly when popped into the microwave for a few seconds to soften up. They are also gluten-free, have no added sugar and come in around 160 calories + 20 grams of protein per bar (depending on the flavor) My personal favorites are Cookies & Cream and Chocolate Chip Cookie Dough. There is also a brand new Smore’s flavor, but it’s not in stores yet. (Find these at your local GNC or Vitamin Shop around $3 per bar)

6. Gymboss Interval Timer:

Gymboss timer

The Gymboss Interval Timer and Stopwatch is a small, easy-to-use, dual interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program and helps keep your workout on track. You can program your work/rest times and not worry about starting and stopping a stopwatch. This little gizmo does it all for you. (Find it on Amazon $19.99)

7. Sparkly Soul Headband

sparkly soul

“I don’t sweat, I sparkle.” Kick your sparkle game up a notch with these non-slip, no-headache headbands that REALLY work. They come tons of different colors with two widths to choose from. Perfect for kids too (think cheerleaders, track stars and tumblers). (Find these on SparklySoul.com or Amazon. Starting at $15.00)

8. iTunes Gift Cards

Do I really need to explain why this is a great gift? From music to apps, I don’t know anyone who wouldn’t love to find one of these in their stocking on Christmas morning! (Find at grocery stores, Apple, Target, Walmart, Walgreens, CVS…etc. Starting at $10)

9. Burt’s Bees Lip Balm:

Burts Bees Lip Balm

Winter leaves our lips chapped and raw, especially if you workout outdoors. Give the gift of relief. Beeswax conditions skin, while antioxidant Vitamin E moisturizes. A final hint of Peppermint Oil provides that one-of-a-kind refreshing tingle. The result? Smooth, supple lips everyone will be buzzing about. (Find it many local retailers like Target, Walmart, Walgreens & CVS for around $3-$4)

10. Pampered Feet:

Pampered Feet.jpg

If you have a runner in your life, their feet take a beating! Give them a treat with a pair of Shea Infused Slipper Socks ($8.50) and some True Blue Foot Cream ($15.00) from Bath & Body Works.

I hope this list sparks some ideas for you as you wrap up your holiday shopping. If I missed a favorite of yours, please share it with me below!

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Filed under Health & Fitness, House/Fashion/Beauty, Products I've Tried

Tagged as fitness, Health & Fitness, Holiday Gifts, Holidays, Running, Stocking Stuffers

November 30, 2014 · 6:44 PM

Tips For Clean Eating During the Holidays

The holidays are a time of year that are filled with family, dinners, parties, cocktails, cookies, shopping and of course the stress of trying to get it all done. Don’t let the holidays derail you from your fitness goals. It takes a little effort, but you can avoid the weight gain that is oh so commonly associated with this time of year. Check out my tips for clean eating during the holidays and start your new year off ahead of everyone else.

1. Eat Breakfast: Eating a healthy breakfast everyday sets the tone for your day. If you try to skip it and opt for a trip to the local coffee shop for a sugary mega-super-ginormous latte, you’re setting yourself up for overeating later in the day. Having breakfast and eating small, clean meals through out the day is also going to be your key to success on the days you have parties or events to attend. You’ll keep your energy high and your blood sugar stable, which will result in less cravings for caffeine, sugar and fatty foods.

Bonus Tip: If you skip breakfast because you are always short on time in the morning, consider making these Healthy Egg Muffins or adding a nutrient dense smoothie to your morning routine.

2. Be Prepared: On days when you’ll be running around shopping, make sure that you carry healthy snack options with you so you can avoid becoming hangry. A piece of fruit, some homemade trail mix, a nutrition bar or some raw nuts are all great, portable options to keep on hand. Long lines and crowds can be energy draining, so it’s important to have healthy energy boosts on hand. The last thing you want is to be tempted by the candy options while on line to check out.

Bonus Tip: Slow cookers can be a life saver during this time of year. You can find lots of Clean Eating Slow Cooker Recipes on my Pinterest board.

3. Manage Portion Sizes: When attending cocktail parties or buffets, opt for the smallest plate option available. Doing so will keep your portion sizes in check and it will reduce your chances of over stuffing yourself. Having a smaller plate will also force you to get up to refill it. This will give you time to truly think if you want more and if you do, you’ll at least get a little bit of activity in the process.

Bonus Tip: Carry sugar-free mints or gum with you to holiday parties. The minty flavor will keep you from picking on foods.

4. Indulge Wisely: Don’t overdue it on foods you can have anytime of year. Save the splurges for foods that you only have access to during the holiday season, like grandma’s pecan pie or the first batch of cookies for the season that your children helped to make. By doing so, you won’t feel cheated or like you can’t enjoy the foods that may be linked to childhood memories. When you head into the holidays knowing that these special foods are okay, you’ll reduce the risk of feeling like a failure which can result in binge eating. Strive for balance, not perfection!

Bonus Tip: Make a list of the foods that you only have around the holidays and make sure you balance them out with healthier options. Remember, just because you give yourself permission to have these special foods doesn’t meant it’s okay in gorge yourself on them.

5. Make It Yourself: If you’re invited to a dinner party, don’t be afraid to call the host or hostess and ask if you could bring a dish. Many times this is very appreciated and it will give you an opportunity to ensure there is a healthy option at the gathering.

Bonus Tip: On days you know you have a special event revolving around food, make sure you get some exercise in. From a 30 minute walk to a short yoga season to help you stay calm and collected. Exercise can help you make wiser food choices.

The holidays don’t have to undo all of the hard work you’ve put into health this year. Just look ahead at your week and make a plan! You may even inspire someone else in the process.

For some more holiday tips, be sure to check out this past post: Here Comes the Holidays

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Filed under Health & Fitness, Main Course, My Ramblings, Recipes

Tagged as Clean Eating, fitness, Health & Fitness, healthy-living, Holidays, Recipes

November 3, 2014 · 5:59 PM

Staying Committed to Your Fitness Goals

goals
Halloween has passed, Thanksgiving feasts will be served shortly, Christmas is already everywhere you look and before you know it everyone will be shouting Happy New Year! It’s during this whirlwind time of year that people tend to pack on some extra pounds and then make the resolution to get back into fitness on January 1st.

If this is your annual resolution, you know that committing to your health is not easy. There will be times when you won’t want to wake up early to get your workout done, you’ll be sore, you’ll be tired, and that ugly little voice in your head will start telling you that you suck and the workout you’re doing isn’t going to make a difference anyway. (Don’t listen to that voice…it’s just fear speaking.)

There may be times when you wait in line at the coffee shop and feel like ordering that fattening blended coffee drink, even though you know sticking with your unsweetened (preferably black) regular coffee, or you’re driving home and pass a fast food restaurant and think to yourself “One meal from here won’t hurt.”. You may be scared to use a heavier weight than you did last week, because you are afraid you won’t be able to complete your reps. We all struggle with healthy eating. We all get late night cravings (trust me, I’ve written about Pop-tarts calling to me from the cabinet, in the middle of the night), and us woman all crave chocolate and salt simultaneously during a specific week each month. We’re human!

It’s in these moments of weakness, that your commitment to the goals you set are tested. This is why as an accountability coach, I always talk to my clients about why they decided to start a health and fitness program. The stronger the connection they feel to that WHY, the easier it will be to resist the temptations and the feeling of saying “Screw this, I want to sleep in!” When you stick to the commitment you’ve made to yourself, you’ll begin to stand more confidently, feel a renewed sense of pride and you’ll even feel sexier. Staying committed to your goals will help you to discover a true sense of well-being, purpose, and personal worth. You’ll feel even feel energized and happier!

Here are three ways that can help you stay committed to achieving your goals:

1. Post your goals on the mirror.
Posting your goals in a place where you are guaranteed to see them each day will help you to stay focused, motivated, and committed. Your bathroom mirror is the perfect place because you’ll see your goals first thing in the morning and right before you go to sleep at night.(We are brushing our teeth twice a day, right?!) Placing them here will also give you a chance to look at your goals and then yourself, which can be a very powerful thing. For maximum results, include why you started your fitness routine (to have more energy to play with your kids, to feel comfortable in your own skin, to feel more confident, to wow people at your class reunion.).

2. Prepare for the unexpected.
Each morning, or better yet, each night before you go to bed, ask yourself if there are any challenges that may interfere with your daily routine for the next day. Examples of this could be: Are there any lunch meetings or special events at work? How will you handle things if your child wants you to play during your scheduled workout time? What if you’re going out to celebrate a friend’s birthday at a restaurant? For each unexpected event, make a plan to address the challenge, while still staying committed to your fitness and nutrition goals. Of course, there are plenty of uncontrollable circumstances that could happen, but developing a plan to deal with your most common challenges will set you up to succeed with anything that could happen during your day.

3. Keep a daily journal.
There is no doubt that tracking your daily fitness and nutrition effort helps to improve your chance of achieving your goals. However, it is also important to track how much effort you put into each day, as well as how you felt during the that day. When creating your journal entry, ask yourself: “Did I exert every possible ounce of effort to achieving my goals today?” If your answer is yes, great! If your answer is no, write down one thing you can do tomorrow to be better than you were today. Another great question to ask yourself is “How did I feel mentally and physically today?” We all have good days and bad days and you can often see a pattern when you begin to a keep a journal. Spotting the pattern as well as the common denominator can help you to make small changes, which can help you to stay on track and achieve your goals.

Following these three tips can help your level of commitment for fitness and nutrition skyrocket! So as the New Year creeps up and you begin making your resolutions, I want you to really think about incorporating these three tips into your daily routine. They will not only help you to achieve your goals, but they can help you get results that will last!

What are your tips and tricks to staying committed to reaching your goals?

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Filed under 21 Day Fix, Body Beast, Fitness Inspiration, Focus T25, Health & Fitness

Tagged as 21 Day Fix, Challenges, fitness, Fitness Inspiration, Health & Fitness, healthy-living, mental struggle, Personal Growth

July 11, 2014 · 5:52 PM

Body Beast ….Whatever It Takes!

It feels like I just settled in to the 21 Day Fix but it’s over, which means the start of a new program for me! When I started 21 Day Fix in June, I made a deal with Mike that if he joined me for the 3 weeks, I would join him for a round of Body Beast. He kept his end of the deal (with great results) and I’m keeping mine!

In all honesty, I love weight lifting. I would much rather lift weights than do cardio. I feel more accomplished, stronger and like I’m doing something with purpose when I lift. I don’t know…it just makes me happy!

Now, for those of you who have never heard of Body Beast, it’s a 90 day Beachbody program (no surprise there…I adore their workouts and have been doing them for 5 years now) that combines weight lifting workouts, groundbreaking nutrition, and supplementation, all in one neat little package. This program does require a vast collection of dumbbells, a bench and a bar with weight plates but there are limited equipment options that use a stability ball with dumbbells in place of the bench and bar. You’ll also need a pull-up bar or resistance bands.

Body Beast includes 12 different cutting-edge workouts that fuse the best of old-school resistance training with a new breakthrough in sports science called Dynamic Set Training.
Increases in resistance, power, tempo, and volume lead to greater muscle gain and fast results.
The Body Beast Eating Plan helps you increase in size, maintain new muscle growth, and cut up to be in competition shape.
Four new extreme supplements specifically designed to enhance growth and performance. (optional)

The Base Kit for Body Beast includes 12 workouts plus a FREE bonus disc called Lucky 7 when you order through one of the links here. This kit will take you through the 3 phases of Beast which are Build, Bulk and Beast. There is also a Challenge Pack option for this program that includes all of the Body Beast Supplements. I am only using the Hardcore Base Shake and Fuel Shot. Mike has added the Super Suma along with those and decided not to add any M.A.X. Creatine for this round.

In my opinion, one of the best aspects of this program is The Book of Beast, which is the program/nutrition guide. It is packed with information and will give you such a great understanding about fueling your body correctly to get the results you want! It also has some of the best recipes I’ve tried with a Beachbody program. I’ve shared the recipes for Sagi’s Signature Turkey Meatballs, Power Protein Balls and Beast Chili before, but there are so many others, including this Body Beast Power Turkey Meatloaf.

healthy meatloaf

Power Turkey Meatloaf

Total Time: 1 hr. 30 min.
Prep Time: 20 min.
Cooking Time: 1 hr. 10 min.
Yield: 8 servings, ⅛ meatloaf each

Ingredients:
2 lbs. raw 93% lean ground turkey
1 cup all-natural mild salsa
1 cup whole wheat bread crumbs
2 large eggs, lightly beaten
3 cloves garlic, finely chopped
1 tsp. sea salt (or Himalayan salt)
Ground black pepper (to taste; optional)
Fresh chopped parsley (for garnish; optional)

Preparation:
1. Preheat oven to 375° F.
2. Combine turkey, salsa, bread crumbs, eggs, garlic, salt, and pepper (if desired) in a large bowl; mix well with clean hands or a rubber spatula.
3. Shape mixture into shape of a loaf and place on ungreased 13 x 9-inch baking pan.
4. Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked through.
5. Let stand 10 minutes before serving. Serve garnished with parsley.

I was really surprised by how much I enjoyed this recipe. I honestly didn’t even want to make it, since I associate meatloaf was colder weather, but I’m really glad I gave it a shot!

Mike and I are almost done with week one and I am really enjoying lifting again. I am as sore as anything….but I really am enjoying it and feeling the changes in my muscles already.

I know I have been a little bit of slacker here the past week, but I hope to post a Fourth of July weekend recap as well as a post of how to Eat Like A Beast soon!

Any ladies out there complete Body Beast of currently doing Body Beast? If so, I would love to know if you are using the supplements and what your thoughts are on the program.

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Filed under Body Beast, Health & Fitness, Main Course, Recipes

Tagged as Beachbody, Body Beast, Clean Eating, fitness, food, Health & Fitness, healthy-living, Home Fitness, Recipes

June 2, 2014 · 4:52 PM

{Guest Post} Aqua Aerobics: Start It Up or Ramp It Up!

You’re new to aqua aerobics and wonder how to get started. Or – you’ve been doing water workouts for a while, feel like you’ve reached a plateau, and want to spice up your routine. Either way, here are some great tips on how to start or improve your workouts:

Start it Up!
The concept with aqua aerobics is pretty simple – get in the water and start moving. Anything you can do in the gym can be done in the water, so try some things. The biggest advantage of water is the resistance – that’s where you get the work from, so even if you don’t think an exercise routine is strenuous, you’ll be working more than you realize. Here are some great resources with more information:

• http://www.mayoclinic.org/healthy-living/fitness/multimedia/aquatic-exercise/sls-20076730
• http://blog.intheswim.com/water-aerobics-and-water-fitness-exercises/
• http://www.webmd.com/healthy-aging/features/water-exercise-seniors

Join a class. If you don’t feel like exploring how to work out in the water, join a group class at your local gym. The people are typically very friendly and happy, and it’s a wonderful way to learn about water exercises. Classes are usually an hour long, and will be a combination of moves that will work arms, shoulders, and legs.

Aqua walking. Go to your local gym when the lap lanes are open, and start walking up and down a lane. This is especially great exercise when it’s really hot outside in the summer. You will feel refreshed by the coolness of the water, and calmed by the relaxing buoyancy.

Work out at home. If you don’t like groups and have a pool at home, you can get in a workout right out your back door. Go to the deep end of the pool, where your feet won’t touch bottom, and tread water. You’ll quickly feel it in your arms and shoulders, legs, abs, and you’ll get a great cardio workout. Want to work your legs some more? Do some squats in the water. You’ll quickly feel the resistance of the water.

Ramp It Up!
You’ve been doing water workouts for a while, but things have leveled off, and you’re looking for a way to bump up the intensity. That is easily accomplished in the water. There are a variety of workout choices available, and if one doesn’t work for you, there are always others.

Try something different. One of the theories of exercise in vogue right now is called “muscle confusion.” You don’t want to be doing the same workout every time, because your muscles adapt to it, and you don’t get as much benefit. To really elevate your workouts, try a different exercise routine – like a kick boxing class. Kicking and punching in the water for an hour will certainly get your heart rate up, and provide an overall solid workout.

Go the distance. You’ve been aqua jogging – heading up and down the lap lanes at the pool in a good jogging posture – and you’ve worked up to 25 laps. Increase your goal. Set your sights on doing 50 laps. When you reach that goal – double it again. This is the water equivalent of long distance running, and it will give your workout a boost.

Increase the time. When you do the plank in the water, a great ab exercise, you use a foam noodle, which is a cylinder of sturdy foam about 3 feet long. You put your hands on it about shoulder width, and sink down into the water, holding your back straight. If you can do it for 30 seconds – try for a minute. When you reach 1 minute, add a second minute. Increase the time build to endurance and strength.

Whether starting out or increasing the robustness of your workout, aqua aerobics is a great way to get in a workout that is both challenging and enjoyable.

Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.

I hope you enjoyed this guest post as much as I did! Be sure to check out AnApplePerDay and let me know if you have any experience with water aerobics!

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Filed under Health & Fitness

Tagged as Aqua Aerobics, fitness, Guest Post, Health & Fitness, healthy-living, Pool Exercises

May 1, 2014 · 10:23 AM

Happy May!

It’s May 1st already…when did that happen?!

May is my favorite month. It’s my birth month, Mother’s Day, the weather gets warmer but not so warm that I melt as soon as I walk outside, and it also marks the month that I started my weight loss journey… 5 years ago.

Yup, that’s right. I made the decision to change my eating habits, start moving more and become healthy, 5 years ago! It honestly doesn’t feel like I’ve been at that long, and I think that is because I am still learning so much about being healthy. I am always trying new workouts, new recipes, new food and meeting new people who have a passion for different areas of health and fitness.

While I still have my fair share of body issues, I am very proud that I have stuck with this lifestyle for this long and that I have not fallen back into my bad habits, like I did so many times in the past. Yes, I’ve had my nutrition slip ups. Yes, I’ve been a slacker when it comes to my workouts, but I’ve learned to notice the behavior and quickly correct it, which is a huge reason as to why I have been successful this time.

To celebrate this milestone, I plan on incorporating more yoga/meditation into my routine. I always feel more relaxed and centered after doing yoga but I am not a yoga lover, so I always find an excuse to skip it. I’ll also be participating in the #50MilesInMay challenge that a friend posted on Instagram.

If you would like to celebrate my milestone with me, start your own journey or just take your fitness to the next level, please join me on Facebook for this challenge. Prefer using Instagram or Twitter? Use the hashtag #50MilesInMay to document your progress and make sure you follow me! Even if you don’t run, please join us. You can begin with walking, work your way to power walking and maybe even finish up with a light jog. It’s about leaving your comfort zone and finding out what you are really capable of.