Tag Archives: ab workout

On the Meal Menu and Workout Menu


I haven’t had a chance to add everything up in the points department for all my workouts and bonuses for the Spring Bootie Buster Challenge, but here is what my week looked like:

Monday: 60 min spinning class, Ab-Tastic 30, 20 min stretching

Tuesday: 120 min spinning class (taught 2 classes) and 30 min run

Wednesday: Strong Legs Workout, Beach Abs Pyramid, and 60 min yoga

Thursday: 120 min spinning classes (taught 2 classes) and 5 mile run, 20 min yoga

Friday: 60 and 30 min spinning classes (taught 2 classes), 30 min stretching, 30 min upper body weights with Rita. 

Saturday: REST!!

Sunday: 60 min yoga

How was your week in the workout department?

menu planning

On to this weeks menu…What are you cooking?


Monday:  Rotisserie chicken with roasted root vegetables and Cheesy Zucchini Quinoa from Running to the Kitchen.  The quinoa recipe is my new “pin” to try this week.

Tuesday:  I had the best chicken bruschetta sandwich last Friday, and I’m craving more!  Therefore, Grilled Balsamic Bruschetta Chicken is back on the menu again.


Thursday: Breakfast for dinner!!  Blueberry Greek Yogurt Pancakes from Recipe Girl.

Friday:  Grilling burgers and turkey burgers


Weekend:  Creamy Roasted Red Pepper Pasta with Chicken


A Beach Ab Workout for Florida

I am only 8 days away from my trip to Florida!!!  Eight glorious days away from sunshine, warm weather, friends, food, family, and fun!!  Did I mention the warm weather?  I’m staring –18 degrees for a high in the face tomorrow.  If I didn’t have a trip already planned for Florida, I would start walking there if I had to at this point.

Aerial silks collage

My main reason for going to Florida is to train in aerial silks and aerial/hammock yoga.  I’m beyond pumped and ready to finally start working on these two skills.  My main goal is to have aerial yoga classes here in North Dakota before the year is out.  I’ve been working my core and upper body muscles like none other since December, in hopes of having the strength to work for multiple hours in these silks for three days straight, and I’m really starting to see my bicep and tricep muscles pop again!!  I’m beyond excited to work with my trainer, Allison, again.  She really is phenomenal, and if I have enough time, I might just jump on a pole and do a pole fitness workout with her too!

Getting muscles

With just a few days left I’m still working my abs, and here is the workout I came up with for today after teaching my Spinning class! I thought we could all get beach body ready together, even though I won’t have time to go to the beach while I’m in Florida. If you do not have a BOSU just do the exercise on the floor without it.  You will still get a great workout out of it!  I’ve also included links to new exercise moves.  Remember to stretch when you are done!Sun

Beach Abs Pyramid

What Happened to Me!?!

I won’t lie to you.  Some things come naturally to me and fitness is one of them.  Once I start in on something new in the fitness department it is not long before I’m hooked and working at a higher level earlier than others.

Running use to be something I did quite a bit back when we lived in Florida.  However, since moving to North Dakota I really haven’t “gone out for a run” in the past 2.5 years.  So, when I went to jog around the indoor track at the gym the other day I figured I would slip right back into running at a steady pace like I always have in the past (at this point the word “naive” should have slipped into my head.  I’m sure most of you are thinking it right now as you read this).  After all, I’m teaching 4-5 spinning classes each week, lifting weights, and doing insane amounts of burpees…Why shouldn’t I be able to go run 3 miles right off the bat?

Boy was I wrong!  After 8 minutes I thought I was going to have a heart attack or something.  I mean what the heck!?!  I can sprint on a heavy hill over and over again in spinning, but I cannot jog for 8 minutes without dying?  My ego just took a hard hit.  Then, when I told my husband about it he commented on me not being as young as I used to be.  The man is lucky he made it out of the house with his balls still attached.Angry smile


Therefore, I’m now a beginner runner/jogger.  Oh how this is going to suck.  I’m not the most patient person when it comes to my own goals.  I also have a virtual 5K on the 12th, Once Upon a Time 5K.  Silly little me thought I really wouldn’t need to train that much for a little 5K.  HA (insert the word “naive” here again)!  That 5K is going to be a training experience more than an actual 5K run.


Since I’m doing the 13 in 13 Challenge I need to get to training.  I already have 3 races in January, and I plan on getting in running shape for those.  So, it is time for me to put my big girl running panties on and get to it.  I’m actually going to train for running.  My plan is to start out with the walk for 2 minutes and run for 3 minutes.  Hopefully that will go well, and I will be able to move on from there.

In the grand picture, I’m looking forward to training the right way and the progress that goes along with it.  Here is to becoming a better runner!!  I hope all you beginners out there join me by starting out running too!  We can be each others cheerleaders (and gripe with each other tooWinking smile)!!!  Are there any newer runners out there?  If so, how are your runs going?

Since I’m also working on my core strength for my upcoming trip to Florida, (to train for aerial silks and hammock yoga) I’m doing more core work during the week.  In the theme of 300 workouts that I have posted earlier, here is a 300 rep core/abdominal workout!  Remember to stretch afterwards!!

300 Core Workout

Aerial Silks Training in Florida!!

Winter has arrived in full force here in North Dakota, so that means that I need to get my southern butt back down to sunny Florida!  I just booked my airline tickets for February, and I’ll be heading down there to soak up some sun and FINALLY learn aerial silks and hammock yoga!
Aerial silks collage

For those of you who do not know what aerial silks are, here is a definition (the pictures say more than the words) of Aerial Silks according to Wikipedia:  Aerial silk (also known as aerial contortion, aerial ribbons, aerial silks, aerial tissues, fabric, ribbon, or tissu, depending on regional preference)[1] is a type of performance in which one or more artists perform aerialbatic acrobatics while hanging from a special fabric. Performers climb the suspended fabric without the use of safety lines, and rely only on their training and skill to ensure safety. They use the fabric to wrap, suspend, fall, swing, and spiral their bodies into and out of various positions. Aerial silks may be used to fly through the air, striking poses and figures while flyingAerial silks are an incredibly demanding art and require a high degree of strength, power, flexibility, courage, and grace to practice.


It all sounds and looks pretty neat huh!?!

Aerial silks is something that I have had my eye on and have wanted to try for a few years now, and this winter I finally have the chance to learn all I can in this neat art!  I am truly just beyond excited to finally learn aerial silks.  As you can see from the pictures above it looks like a ton of fun and amazing experience.  Who doesn’t want to swing around and do fun tricks?  Not to mention that silks are a great form of fitness.

One of the fitness studios I took lessons at, Vixen Fitness in Orlando, Florida, started teaching aerial silks right after we moved to North Dakota, and I’ve been dying to go back and learn silks for a few years now, so I decided there is no time like the present (especially since it is freezing here in the winter).


AllisonVixen Fitness in Orlando, Florida is such a great place to take lessons.  Not only do they have aerial silk classes, but they offer a ton of other classes ranging from Spinning to advanced pole.  I first went to Vixen for pole fitness classes.  I would have to say that pole fitness is the hardest fitness class I have ever done when it comes to using your arms and core strength.  Of course, I was sucked in immediately and wanted to learn as much as I could.  This brought me to private lessons with Allison.

Allison is a professionally trained dancer and was a National Junior Olympic gymnast as a child. In 2005 she discovered “aerial arts” and instantly became addicted when she realized she was able to combine the strength and grace of gymnastics with the expression of dance.

Allison was kind enough to teach me as much as she could as fast as she could.  She is an amazing instructor, and I highly recommend her to anyone.  Plus she is beyond sweet and totally supportive about anything and everything you could ever want to learn.  Therefore, I will be doing my one-on-one aerial silks training with her during my 5 days in Florida.  Allison understands how much I want to learn in those few days, and is ready to teach me all that she can.  She has even suggested that we video tape everything, so that I have something to work from when I return home.  If it is not too embarrassing I might share some videos with y’all.  I cannot wait to get to Florida!

Allison also has her own website with online pole lessons.  Online Pole Lessons is an amazing website with great lessons in which a beginner can learn the art of pole from their own home.


On top of aerial silk training I will be doing hammock yoga training with Allison at Yoga Girls Studio in Orlando, Florida.  Hammock yoga is another class that came to Orlando right after I moved (I have all the luck right!?!).  There are so many benefits to hammock yoga…Many newcomers enjoy working with the sling because with the help of gravity there is very little pressure or stress on the joints, especially the spine. Inversions are accessed easily with no strain on the neck, back, or shoulders.  Gravity eases you into optimal alignment with very little effort, and deep postures can be accessed through relaxation and deep breathing. The relaxation response is heightened by the unique sensations accessed in aerial yoga.


Hanging in the sling makes your core muscles fire. It is so much fun you don’t even realize what a great workout you’re getting. Transitioning in and out of the aerial yoga postures builds upper body strength, and resting in the postures heightens relaxation for a balanced effort overall.

Aerial Yoga was designed for anyone of any age or fitness level. Complete beginners to yoga and/or aerial will be right at home.

Check out the video below to learn and see more about hammock yoga.

My long term goal is to bring hammock yoga back to North Dakota!  I know so many people who would love and benefit from the classes.  You have to admit you want to give it all a try just after looking at the photos and video.

Thankfully, I have a few months before I cram as much training in as I can.  I’m going to need that time to strengthen my core and upper body, since I won’t be able to stay and take classes over an extended period at the studios like the lucky people who live in Orlando.  Instead, I’m going to be learning as much as I can in just a few days.  I already know that I will be using my core and arms to control my movements the most and they will need to be in great working order come February.  So…you will see a lot more core and upper body workouts posted in the Workout page.

And…here is the core workout I did yesterday in between my spinning classes.  I’ve also included links to a couple of the abdominal exercises that you might not have heard of or are unsure of.

Get Those Abs

A Freakishly Good Workout

Bad news everyone!  It is freaking snowing and sticking to the ground here in good old ND this morning.  Needless to say, I’m not a happy camper and a few 4-letter words have been coming out of my mouth.  The good news is that Hank and Tilly are outside playing and living it up in the snow.  Lady and I (being the Florida girls that we are) are inside grumbling, so I decided to create some happy endorphins and workout.  Even though it is snowing outside, I thought I would go with a Halloween theme since the rest of the country is enjoying their fall weather!  After I finished this workout, I followed it up with my Ab-tastic 30 Workout.

Next up…crock-pot applesauce!  That should warm me up a bit!

A Freakishly Good Workout

6-Pack Ab Workout!

Well, fall/winter (lows in the teens) is here.  I’m not really all that excited about it since I love warm weather, but with fall comes heartwarming foods.  I have spent quite a bit of time in my kitchen baking the past few days.  I’m breaking out old recipes and creating new ones that use apples and pumpkin.  We have a ton of both ingredients.  With all this baking comes eating, or as I like to call it “taste testing,” and the taste testing has gotten a bit out of hand.  Like most women, what I eat loves to settle in my abdominal and thigh area.  So, this morning (before the baking begins yet again) I did some cardio and worked my abs pretty good with this 6-Pack Ab Workout.  I always go to these ab exercises when I fear the worst for my abdominal area.  This workout targets your oblique abs a bunch and will help those muscles pop!  If you are a beginner to working out, you may only want to do 2-3 sets of these exercises.  Remember to stretch afterwards!

Ab-Tastic 30 Workout

This abdominal workout is designed to hit every muscle in your abdominal region.  It will help tone and tighten up your abs and help you work your way to that “beach belly” you have always wanted or want to keep!  If you are a beginner you may want to turn this into an ab-tastic 20 workout.  Remember to stretch afterwards!Smile

Abtastic 30 Workout