Fireburning Spin

I’m really cranking it up a notch in anticipation of my Hawaiian holiday that is only a short distance away. That means that I’ve dug into my Nike Training App, downloaded a Jillian Michael’s DVD, and am seriously stacking my spin and boot camp classes.
Between Tony Horton and Jillian Michael’s… I now have their “catch phrases” on repeat in my mind.

GET SOME. BRING IT. This is EXTREME… I want to bounce a QUARTER off your BUTT.
Do I need to go to a class on how to yell weird things at my class?

I definitely like a motivational boost, but some of the phrases just make me laugh in the middle of an exercise, which apparently isn’t “extreme”. ๐Ÿ™‚

I hope you have fun with this spin list though. My goal for the class is for everyone to keep their recovery/rest to a minimum. Do what is safe for your fitness level and health. I want people to get out of their comfort zones and get less recovery but work just as hard.

So here ya go!

Warm Up:
Dynamite (3:24)
Fireburning (4:03)

Work out
I Like the Way You Move – Outkast (3:56) Jumps/Climb: 4 counts jumps, climb from :47-1:17, 1:48-2:18, and 2:49-3:35
Only Girl in the World (3:55) Sprints and Hovers
Hover: :45-1:15 Sprint: 1:16-1:30 Hover: 2:02-2:17 Sprint: 2:17-2:32 JOG Sprint: 3:04-3:48
Walk this Way (5:18) Circuit: Climb, adding resistance every other position. Seated, Standing, Position 3 Climb, Hover
Gonna Make You Sweat (4:07) Intervals: 10s on-10s off 20s on-10s off 30s on-10s off 40s on-10s off (then back down the latter til the end)
Pump Up the Jam (5:18) Rolling Hills, build a hill for 45s, then take a quarter turn off for 15s, build again for 45s, take half turn off for 15, etc
Mr. Saxobeat (3:12) Cadence. Active recovery, and then pick a fast pace to hold for 2mins. Adding a small amount at 1min in.
Big Fat Bass (4:43) Circuit climb. Seated, Standing, Position 3 for 20s each and add tension after each full circuit
Rumour Has It (3:43) Seated/Standing Climb. Add tension, stand and push your pace on the chorus.
Hey Baby – Pit Bull (3:56) Jumps, 4 counts on versus, 2 count on chorus
My Life Would Suck Without You (3:31) Sprints 30/30/50
:40-1:08, 1:35-2:02, 2:32-3:22
Blow – Ke$ha (3:40) Sprints and Hovers
Hover: :44-1:00 Sprint: 1:00-1:16
Hover: 1:48-2:04 Sprint: 2:04-2:20
JOG
Hover: 2:44-3:00 Sprint: 3:00-3:30

Cool Down
You Make My Dreams Come True (3:07)
Virtual Insanity (3:45)

Are you kicking it up a gear getting ready for the holidays? Do you have a holiday vacation that is motivating you?

I don’t think I could ask for better motivation than Hawaii. A blissful escape from Alaska’s darkest month, and beach time? Yup, I’m ready!

Advertisements

30 Seconds to Mars

Last week I gave you guys a Minute to Win It Workout… well this week I thought I’d downsize the time but kick some serious butt, minimal rest, and quick transitions.

Usually when I teach boot camps we switch between the aerobics room and the field house. Today was a mandatory field house day. We needed the space and room to run. If you’re knocking this baby out at home then you can substitute with some plyo or evening just running in place. Focus on getting your heart rate up during the cardio bursts!

Formula is 3 minutes of weights, 2mins of cardio. I had a heavier set of weghts: 10lbs, and then a lighter set (for shoulder stuff): 6lbs. Higher weight is great for these since they are short bursts but focus on your form. Drop your weight if your form is compromised.

Let’s get to it!

30s for each:
Bicep Curls

Bent Rows
Squat with Figure 8 weight pass
Plank Rows
Burpees with Overhead Press (light weights)
Lunge Jumps

Cardio, 1min each:
Back Pedaling
Squat Jumps

30s each:

Chest Flys
Tricep Press
Concentric Curls (30s each side)

Squat with Arm Swings
Pelvic Thrusts with weights
Shoulder Raises

Cardio, 1min each:

High Skips
Nordic Skier

30s each:
Wide Bicep Curls
Lunges with Overhead Press
Jumping Jack with Front Punch (light weights)

Deadlifts
Push-ups
Sumo Squat with Lateral Pull

Cardio, 1min each:
High Knee Run
Sprint (we did a suicide run, down and back from each goal line)

For my hour class we repeated the first two sets of weights and cardio. Then, its was time to really finish the workout, time for abs!

Abs, 30s each:
In & Outs
Bicycles (legs only)
Scissor kicks with 3s hold before switches
Side Plank with Hip Raises (each side)
Plank (hold one leg up for 15s each)

My heart definitely got pumping on the cardio bursts and by using a heavier weight for the strength circuits I knew I was challenging myself. This would be a perfect workout if you’re on your own, or grab a friend and push each other.

We’re headed into Food Heaven Holidays, I love my cinnamon rolls and gravy, so I just keep myself on track as best as possible with high intensity workouts that get great bang for the buck.

Mentality check is just maintain, don’t gain.

Have a great Wednesday!

Minute to Win It

Sometimes you have an hour to work out and sometimes you have about 20 minutes. An arsenal of versatile workouts, especially ones that are total body, are pretty much the best thing you can do for yourself.

I’m a 5 day a week workout kind of girl. I try and knock them out during the week so that weekends are prime time for hanging out with Trevor and friends. Its just a bonus if I get an extra one in ๐Ÿ™‚ But just because I have 5 days to work out doesn’t mean every work out is created equal time wise. Some days are an hour, some are that 20min high intensity to get the job done.

So today in honor of being time conscious, here’s a workout that’s all about the MINUTE. 60 seconds of work, each exercise, and then you move on to the next. Keep it going, keep it moving, and keep your form!

*Be conscious of your fitness, what you’re safe to do, and don’t do anything that is painful.

Cardio 5 Minute Surge:
1 min Jog in place
1min Jumpe Rope
1min Quick Feet (think football!)
1min Straight Leg Kicks
1min Mountain Climbers

Weight Circuit:

1min Single Leg Lift Full Extension (switch sides at 30s)
1min Plank Walks
1min Hip/Leg Extensions (switch at 30s)
1min Leg only Superman Hold (add kicks 30s in)
1min Squat Hold with Weights
1min Walking Lunges with Weights
Source
1min Chest flys on Fit Ball
1min Tricep Press-Tricep Kicks Backs (stand at 30s and finish with tricep Kickbaks)
1min Sumo Squats with Lateral Raise
1min Front Raises
Source
1min Arm/Shoulder Circles
1min Sumo Squats with Lateral Raise
1min Side Plank (1min EACH SIDE!)

We started by going through the 5min cardio circuit, and then stretched out for a few minutes. Aim to complete both cardio and weight circuits twice! This is heavy on the shoulders, so lighter weights work great. Or if you want to challenge yourself go to lighter weights only when your form can’t be maintained.

Hope you’re having a good start to your week! Get some good workouts in before the sugar coma comes this weekend!!

Kung POW!

Last night’s dinner was a major success. It was delicious, simple, and there was little to no mess involved. That alone qualifies this recipe to be laminated and used frequently.

I don’t usually make Asian food. I like to order my Thai food and save my house the airing out process. I cook a pretty standard but caucasian stir fry occasionally.. but really I haven’t done much cuisine from that side of the world.

Last night was a test.

Enter Grilled Chicken with Kung Pao Sauce from Shape Magazine. They were touting the recipe with claims like “Good-Bye Takeout” and its only 173 calories per serving… Wait whhhaattt? 173 calories? mmmm I’m interested..

Serves 6 peeps

6 boneless, skinless chicken breasts, rinsed and patted dry
1/4c plus 2T low-sodium soy sauce
1T black or red rice vinegar (I used red wine vinegar)
1T plus 1t water, divided
1/3t sugar
1/4c oyster sauce
1/8t sesame oil
1/2t cornstarch
1/4c unsalted peanuts, chopped
1 scallion, slivered

Grill the chicken over medium heat for about 7 mins on side 1, and 3 mins on side 2. Make sure that baby is cooked through but don’t over do it, you still want moist (eww) chicken ๐Ÿ™‚

In a medium saucepan, mix soy sauce, vinegar, 1.5T water, sugar, oyster sauce, and oil. Bring to a boil over medium heat.

In a small bowl mix together the cornstarch and remaining water. Add this to the bubbling sauce pan and simmer for about a minute, or until thickened. Remove from heat and seat aside.

Once you chicken is all done you can brush the sauce on top and top with peanuts and green onion. I obviously made brown rice too!

Super delicious and very flavorful. I know that the oyster sauce and sesame oil aren’t pantry staples but the recipe was good enough for me to say they are worth buying. I’ll definitely be making this again so I think the few bucks to add them to my cabinet is just peachy ๐Ÿ™‚

Trevor liked it too…

Clean plate club over here ๐Ÿ™‚

Pop-Tastic

My legs have been burning this week and I can’t blame anyone but myself ๐Ÿ™‚

It’s a nice feeling to know that if I’m sore, the people who took my class must be too. Monday was an intense day of jumping, pumping, squatting and curling.. But last night wasn’t much of a break ๐Ÿ™‚ It was time to bring the heat and put the pedal to the metal.

Here’s this week’s spin-fest!

Need You Tonight (3:06) Warm up
Cooler Than You (3:33) Circuit run through, stretch

Rolling In The Deep (3:48) Climb
Pace pick-ups (standing) at 1:00-1:18,return to pace and seated, 1:55-2:30, HOVER,2:50-3:08, pace and sit, 3:08-3:48
Keeps Gettin’ Better (3:03) Jumps -four count
What the Hell (3:40) Sprints 25/25/35
:45-1:10, 1:55-2:20, 2:53-3:30
Gimme Sympathy (3:55) Circuit, change positions every 20s, quarter turn increases
E-Pro (3:28) Climb, Slow and steady, build a steep hill
I Like to Dance Climbs with Surges, choruses pick-up your speed, stay seated until the last surge
:51-1:06, 1:39-1:54, Standing Jog, 2:09-2:52
One More Time (3:51) Cadence, focus on a pace that is out of your comfort zone, maintainable for only a few minutes. Hovers: 1:35-2:15, 2:38-3:12 (sink down from a jog, so that you’re in a squat on the bike, upper body as still as possible)
DJ Got Us Falling In Love (3:40) Jumps and sprints, Jumps on the verses, choruses to sprint
:40-1:12, 1:44-2:17, 2:56-3:36
Bon, Bon (3:36) Keep those jumps coming!
Disease (3:40) Rolling Hills, build a quick hill and take only 1/2 turn off for the downhills. Downhills at 1:02, 1:50, and 3:15… sprint it out for about 10s and then return back to climb the next hill, steeper each time
Kissed It (4:37) Standing Climb… A MOUNTAIN. Stand the whole time and keep adding til you’re really pressing to get through the hill.
Hello (4:41) Cadence, with slight pick-ups at the chorus
Til the World Ends (3:58) Final Sprints, kick it into gear and finish it fast!
:53-1:23, 2:06-2:50, Jog, 3:23-3:58 (option on last sprint to hover out of the saddle for 20s sprinting then go to seated sprint)

Look After You (4:29) Cool Down, circuit run through slowing down
Curious George (3:02) Stretch it Out!

This is a pop mix that really kicked my butt.. By the 2nd to last song I was tired and ready to melt off the bike. But the final sprints are my favorite. Be tough, add the tension on and work it out.

Hope you enjoy it!

Mix ‘n Match

Strength training has a bad rep. A lot of women think that the more weight you work out with the more you’ll bulk up. Sames-ies with protein powders.

Believe me, I feel the same way about some of the protein, muscle building, chalky crap. I also know I don’t want to look like this…

I definitely admire the mental and physical strength it takes to become these ripped creatures but I don’t pull off that dark of a tan well, and I have no will power to stop eating candy for X number of months.

But I do know and understand the importance of lifting and getting enough protein everyday.

I’m a chicken, seafood, and meat eater but not at every meal. I know that throughout my day I’m probably not consuming enough protein to keep my energy level and nutrition level happy.

Here’s how to figure out what you need: Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active) through 1.8 (extremely active), depending on how much exercise you get.

I calculated mine and I need somewhere between 73g-85g of protein a day. Check out this chart and article if you want some guidelines too.

Its pretty important to get that quantity met and I know I’m not pulling my weight. So I’ve gotta up my intake if I wanna keep my guns…

I take this protein supplement, and mix it into my yogurt in the morning. I’m not a big chug my protein kind of girl, and this helps mask any hint of chalky-ness.

It’s pretty low cal as far as protein supplements go (80calories for 2 scoops) and its a nice vanilla flavor, which is great for breakfast mix-ins. This one is also formulated for women, and is packed with great extras.

Some other recommended ones are the Biggest Loser Protein Powder (chocolate), and Sun Warrior Protein Powder. Try tracking your protein intake for just one normal day and see how you’re doing.

Now back to lifting… I know its intimidating to hit the weight room. The gym rats, muscle rippling, body shaving sweat box can be a little freaky. No worries! Head into the fitness room where classes take place and hit up the dumbbells. You don’t need big weights, or giant machines just two sets of dumbbells (one heavier, one lighter).

Here are a bunch of exercises that can be mixed and match based on what you want to work out for the day. I use 8lb-10lbs for my heavy sets and around 5-7lbs for lighter set (like shoulders).

Push-Ups with Knee Crunches (raise one knee to you elbow in plank position, then do the other side, then a push-up, repeat)
Leg Raises
Tricep Kickbacks
Bicep Curls
Overhead Press
Wall Squats with Stability Ball

Calve Raises on Aerobic Step
Bicycle Crunches

Dive Bombers

Superman/Swimmers
Lunges
Tricep Press
Wide Bicep Curls (elbows pinned to side, arms out in a V)

Regular Squat with Dumbbell
Leg Throws for Abs

Chest Flys
Dead Lifts
Lunges on Aerobic Step
Dips
Arm Circles with Light Weights
Sum Squats with weight
Oblique Crunches
Plank

You can do these exercises in the sets as I listed or mix to work just your arms or just your legs. Women should lift/strength train every week! It helps with bone density, weight maintenance, and obviously strength.

Don’t worry just because you lift doesn’t mean you’ll get HUGE! ๐Ÿ™‚

A Quickie

Have you heard the saying that “Someone Busier Than You Is On A Run”?

I know it’s the easiest thing to make excuses for, but finding time to work out can sometimes feel like just another item to check off your to do list. The thing is that once it becomes part of your daily routine there is not as much room for excuses.

Believe me I know the tricks of how to talk myself out of hitting the gym. And sometimes my day is honestly too packed.. BUT I have a solid commitment to make it 5 days a week. That leaves 2 days of wiggle room.

I usually use the week days as consistent workout days, but if one day is too busy then I can shift it easily to the weekend. I also convince myself that if an afternoon is hectic but the early morning is available.. I gotta suck it up and go. Yup, out of bed, gym clothes on.. Time to get my sweat on!!

My top things that encourage me to go to the gym are:

1) Put on my workout clothes before I even try to make excuses. This way even if I only have 20 minutes I can do some quick exercises at home, and not have the excuses of driving somewhere!

2) Unless I’m sick, going to the gym is something I rarely regret. It’s important to listen to your body and relax on days you need some R&R, but otherwise the gym is quality YOU time. I always leave feeling accomplished.

3) I try not to think of workouts as a cause-effect equation. Just BECAUSE I ate ice cream or had a big dinner doesn’t mean I HAVE to go to the gym. I go to the gym because it makes me feel good, strong, and healthy. I go to clear my head and to pump some endorphins around my bod. Working out should not be a punishment!

If I’m headed out-of-town, have only a little time to spare or driving to the gym seems a little to hard here is a circuit that will boost my heart rate, get a little sweat going and requires zero equipment.

Warm Up: 1min per exercise
Jumping Jacks
High Knee Runs
Jump Rope
Walking Lunges

Circuit:
Bunny Hop Squat Jumps
Side Lunges
Plank Rotations
Russia Twist Abs
Mountain Climbers
30s Rest
Jump Rope
Sumo Squats
Leg Raises
Push-Ups
Mountain Climbers
Superman Raises
Side Plank (ea. side 30s)
Plank

Cool Down:
Jog in Place
Stretch out

The more time you have, the more you can repeat! Mountain climbers are the tough guys to really boost your heart rate. If you can keep transition time to a minimum you’ll blast more calories too.

Pat yourself on the back for getting workouts in where you can! Reward yourself with a workout instead of sitting on the couch! Sad but true, you burn more calories sleeping than watching TV. Get your butt moving ๐Ÿ™‚