Tag Archives: full body workout

Back to Basics

Workout Wednesday 2

Well, I’ve finally had some time to type up a fun basic workout for the beginner.  Lately I have been working with a group of beginners to the fitness world.  They have been enthusiastic and very motivated, and I’m beyond proud of them!

Below is a great circuit workout that will introduce you to basic plyo and weighted moves.

Complete each circuit 2-3 times before moving on to the two individual exercises, and then on to the next circuit.  Feel free to end you workout with some abdominal work!

 

Back to Basics Circuit

Saturday Shares

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I’m just about to head off to do the Burpee Mile with Rita.  I’m a little nervous about how I’m going to do, but I’m going to try my hardest.  As for Rita, she is just amazing, so I know she will complete the mile, while proving that women can be fit and strong at any age! 

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April Showers Virtual 5K and Half Marathon is a special race to help raise funds for a special little girl.  She is a special needs child that is living in an orphanage in China, and she is 8 years old and will age out of the orphanage soon.  The adoptive family is hosting this race to help raise funds for their soon-to-be daughters adoption.  Please say you will help this family and little girl out.

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The Florida Beach Halfathon can be run on-site or virtually.  I ran their last virtual race, and the medal I got was amazing and huge!

Chocolate Zucchini Cupcakes Recipe

Chocolate Zucchini Cupcakes…and guess what other ingredient is in them…Carrots!!  Can you believe it!?!  I cannot wait to give these babies a try.  However, I’m going to change one part of the recipe…They say to use premade/store bought icing.  That stuff is toxic, so I’ll make my own.

Strawberry Balsamic Pizza with Chicken, Sweet Onion, and Applewood Bacon from Café Sucre Farine looks delicious.  I saw this and immediately wanted to try it since it is so different.  You should check out their other pizza recipes…they look absolutely yummy!

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Got crayons?  Who doesn’t!  Here are 35 Uses for Crayons! They’re not just for coloring!  Create crafty things, be artsy, and even do activities with crayons!

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She Rocks Fitness has come up with a circuit that will help tone your body. Go to her sight to get the rest of this Work It Off Wednesday workout!

Full Body Burn

Rita

Well folks, it is only 3 days till we do Rita’s Burpee Mile!  This Saturday at 8am a group of us will be lining up at the Y to cheer Rita on while doing her mile of burpees around the track.  Rita really does know how to turn 51 with a bang!  Each of us will be taking turns doing laps of burpees with Rita to help keep her motivated.  Rita has asked that each of us dedicate each lap of burpees we do to someone or something.  Mine will be dedicated to my grandparents.  They were the people in my life who taught me to always look out for others and help them, that a individual can always make a difference, and so much more.

As for getting through a lap of burpees with the amazing Rita…I already called dibs on the second to last lap.  I know there is no way I can keep up with her in the beginning.  She is a power house!

Here are some fun burpee quotes I found online:

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I died laughing at this one!  Stay with burpees my friend!

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Workout Wednesday 2

I’ve kinda been slacking on my burpee pimpin’, so here is the burpee themed workout that I came up with and did last weekend, or if you are looking for a different burpee themed workout try my Burpee Time workout.  I hope you sweat as much as I did!  I’ve put links to two new exercise moves that I have not shared yet.  The rest are all on the Exercise Term Glossary page.  Remember to stretch when you have finished.  Burpee On!!

Full Body Burn Workout

Operation Cookie Drop

I know after yesterday’s post many of you are curious as to how “operation cookie” drop went.  Well…It was a smashing success!!  Only 2 people swore at me when they saw me dropping off the cookies, and then swore at me a bit more while they were eating the cookies.  I consider that a major success (I know what you are thinking…no I don’t feel guilty, and yes I notice the hypocrisy), and I didn’t eat a single Girl Scout cookie. I even got a bit carried away with the whole “running from Girl Scouts” theme, and told my classes that the Girl Scouts were chasing us while we were doing our sprints in Spinning, and they were trying to make us eat their cookies.  Everyone laughed at this quite a bit, and it helped keep their minds off of all the sprints I was making them do in our Killer Ladders class.

I do have one small problem on the cookie front still…I have to go back to the grocery store tomorrow afternoon to get some more fresh produce and milk.  However, I have my fail safe plan all ready for execution.  This time I will go out the other exit where the Girl Scouts are not at.  How is that for pure genius!?!  Don’t you wish you had my brains?  Although, heaven help me if they are at both exits next time.  Those girls can be pretty crafty little buggers.  After all, they get merit badges for crafts!

The American Heiress

Now to go from cookies to our book club meeting.  We read the The American Heiress by Daisy Goodwin.  Most of our group found the book a bit predictable, monotonous, and farfetched.  If you are reading this Ms. Goodwin, I’m so sorry.  I don’t like writing anything negative about books.  I read this book last summer, and I found it to be a nice light read.  We then discussed the fashion, food, and culture of the late 1800s, which is the time period the book was set in.

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Our hosts made the theme for the evening “indulgence,” so while we were discussing the book, we ate some gorgeous and delicious chocolate covered strawberries.  Fruit and chocolate?…I don’t see how this can be bad!  Then, after our discussion we had chocolates, specialty cheeses, designer crackers, and chocolate cake from heaven.  There were also magazine door prizes to go along with the whole fashion theme in the book and tourist magazines for England.  Sorry I don’t have more pictures for you of the wonderful food, but I had to leave early when my son and husband called saying they were stuck in the snow.

The Dovekeepers

Next month we are reading The Dove Keepers by Alice Hoffman.  Now, I’ll be honest.  I started this book last year, got stuck and set it down on page 82, and I haven’t picked it back up since.  Has anyone read this book?  Opinions?

Don’t forget to enter the GIVEAWAY I have going on for an autographed copy of The Fault in our Stars by John Green!  I could not put this book down once I started it!!

Workout Wednesday 2

It is Workout Wednesday time!  This is a quick 15 minute workout that you can literally do anywhere!  All you need is your own body!  If you are unsure of how to do one of the exercises, there are links to examples on my Exercise Glossary page.  Remember to stretch when you are done!
15 Minute Burner

Workout Wednesday

Wanna run a 5K and have a great time with the girls?  You do!  Then, I have got the race for you!  Check out the Pretty Muddy 5K.  It is a fun filled, obstacle (optional) course filled run, with NO MEN allowed!

There are so many awesome obstacles on this course.  They are completely optional…the muddy ones are optional too, but with an obstacle called “Better Than a Dirty Martini” (see above video) why wouldn’t you want to do it!?!  I know I will be, and I would love for you to join me in this totally fun 5K.

Here are the Pretty Muddy dates and locations so far, and they are still adding on more locations!

June 1 – Dallas, TX
June 29 – Sacramento, CA
September 7 – Chicago, IL
September 14 – Columbus, OH
September 28 – Richmond, VA
October 12 – Atlanta, GA
November 30 – Tampa, FL
December 7 – Miami, FL

Here is a great discount code for a one time $20 discount coupon code GIRLTIME that expires on January 31st, so sign up now for a race near you! Here is a step-by-step guide for using your discount code:

First click on the event you want to register for using the links. You should see this:

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Click on the pink link that says “Enter promotional code” – It brings up a box you can type in.

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Type GIRLTIME and hit apply.  Then, enter the quantity and hit register.

Workout Wednesday 2

It is Workout Wednesday, so it is time to get our workout on!  This is based off of an old CrossFit workout of the day that I have done in the past.  Well, the running part is.  The original workout was to run for 1/2 mile, 75 sit-ups, 50 kettlebells, and 50 squats.  I’ve added a link to an example of the lunges with shoulder press.  Remember to stretch when you are done!

Just a Little Crossfit

The Burpee Mile

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Many of you have read about some of the workouts I do with my trainer, Rita, on Fridays.  Therefore, you know what an amazing coworker and fitness minded woman she is.  Rita is such an uplifting and motivating woman, especially when it comes to making others stronger, inspired, and more motivated.

The Burpee Mile

Rita has a big birthday coming up in the beginning of March, and she wants to, “End her year of being 50 with a bang” (those are her words).  Guess what Rita has decided to do for her big “bang”?  Give up?  She will be doing the Burpee Mile!!  Most people who are turning 51 just want cake, drinks, and a nice get together with friends.  Not Rita!  She will be ending her 50th year by doing a mile of burpees!  It gets better too!  Not only is she doing a mile of burpees, Rita is doing a mile of burpees with push-ups!  Honestly, I dream of having her endurance one day, and can only pray that my wrinkly butt can do a mile of burpees when I’m 50.

Rita will be doing her Burpee Mile at the end of February (tentative date of Feb 27th), and a group of us will be taking turns doing the Burpee Mile with her.  You have to do 8 laps around our indoor track at the Y to equal a mile, and there will be 8 of us each doing 1 lap.  A week ago when the track was empty I tried doing some burpees to see how far I could get.  I purposely waited till it was empty just in case I made a fool of myself…I have a bit of an ego.  Halfway around the track I wanted to die or barf…maybe both.  So, I have some serious training to do.  What, may you ask can I do to train for the Burpee Mile (well 1/8th of it)?  Burpees!!  And some strength training too!

Now, I’m one of those people who love to hate burpees.  I absolutely hate them while I’m doing them, but afterwards I know the payoff is well worth it.  That is why I try to do some each week, and it looks like I will be doing a lot more for awhile too!  So for now this is my moto:

Feel free to join us while training for the Burpee Mile, or just to cheer Rita on!  And, here is a burpee loaded workout for Workout Wednesday to help you and me get through that mile…well, 1/8 of it Smile . Hopefully I will be able to do more when it comes time!  If you are a beginner to working out, knock down the 1 minute increments of burpees down to 30 seconds.  Take a 30 sec – 1 min break between each set.  Remember to stretch when you are done!

Burpee Time

A Fun Workout for Everyone

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Last week I was watching the Biggest Loser and Bob did the “Deck of Cards” workout with his team.  It got me to thinking about the last time I did the deck of cards workout, and I realized it had been over a year!  That means it is time for me to get out a deck of cards and get an amazing workout in!

Cards Workout

My son saw me grab the deck of cards, and he thought we were going to play a card game.  I then explained the workout to him, and he wanted to join right in.  I cut back the reps he had to do and made his exercises different from mine…after all, he is only 7.  So, we had a great workout together, and he had a ball laughing at me moaning about more burpees.  I swear my son stacked the deck against me.  He drew Aces and Kings back to back for burpees, spiders, and wall squats…I think I shed a tear at one point.

Here is how the Deck of Cards Workout goes:
Deck of Cards Workout

The great thing about this workout is that you get to choose 4 exercises, which makes it a perfect at-home workout, and a great workout for beginners (you can choose exercises based on your fitness level).  If you don’t want to use any equipment, you can choose exercises that only require you to use your own body weight, and there are quite a bit out there to choose from.  What exercises would you choose for your Deck of Cards Workout?

Here is what I chose for my exercises:

Link to example of Spider Push-Ups:  Spider Push-Ups…if you want more of a challenge try Spiders on a BOSU
Deck of Cards Workout 2

Clean Eating Recipes and a Workout

Today I wanted to share some of my family’s favorite clean eating recipes.  If you are new to clean eating try not to stress about making clean meals everyday.  Like I said in one of the tips in the Clean Eating Tips post, “It is about taking baby steps to begin with. Start off by trying to branch out once or twice a week with a new recipe that uses whole foods to create a ”clean” or healthy meal. This way you don’t feel so much pressure in the beginning.”

Clean Egg Muffins

Clean Egg Muffins from Oxygen Magazine have become a favorite in our house.  The Clean Eating Geek got us hooked on these.  They are so simple to make and great for busy mornings.  We also add baby spinach to our egg muffins for extra nutrients.  Cooking tip:  I find that it is easier to remove the muffins if you use a silicone muffin pan.

Clean Eating Almond Lemon & Blueberry Waffles

One of my favorites are the Lemon & Blueberry Waffles from The Gracious Pantry.  They are so good and they are healthy too!

Slow Cooker Flank Steak Fajitas from 100 Days of Real Food make for an easy and delicious dinner…according to my husband and son, and they fight over the leftovers the next day!

Here ya go moms!!  Homemade Chicken Nuggets from 100 Days of Real Food.

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Tomato Basil Orzo Salad is a big hit as a side dish for when we have guests over for a barbeque.  I will eat it nonstop in the summer too!  Please note…I use 100% whole wheat pasta to make this dish “clean”.

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Chipotle Salsa Turkey Burgers from Proceed with Caution are delicious.  Make sure you use ground turkey breast!

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Homemade Clean Oreos from Clean Eating in Texas.  My friend, Amy, in Florida has already made several batches of these and swears that they are amazing.  I haven’t had a chance to make them yet, but Amy swears that I have to share this recipe with you.  So, if you are looking to get your sweet tooth fix, here ya go!

These are just a few of our favorites.  I have a board on Pinterest that I will keep updated with clean recipes for you!  Also, hit the internet and see what clean recipes appeal to you, then share them with me!

Do you have a favorite clean recipe or do you have one you want to try?  Post the link in the comments section if you do!

I feel like I haven’t gotten as many workouts to you these past few weeks, so I  wanted to share a quick workout with you.  It is a full-body workout circuit that will hit every major body part.  Remember to stretch after your workout!
Hit it All Workout

Workout Wednesday and a Dysfunctional Relationship

Hi! My name is Andrea and I’m in a dysfunctional relationship…with my BlackBerry. We have been in this relationship for over 2 years and the last 6 months have been a strain. BlackBerry likes to act up/act out, and I sit back and take it all.  I will patiently remove the battery several times a day in attempt to regain internet access, and charge the battery several times a day.  Why you may ask?  Well, because BlackBerry has a keyboard.

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Honestly, at this point there are too many problems between us.  When I took Blackberry into the cell store to see if there was anything I could do I was told no.  The college kid working was kind enough to give me a pat on the back and tell me I would be better off with the upgrade, and would have less stress in my life.

I have threatened to give up my BlackBerry many times at this point, but I always go back to it because of the keyboard. I don’t do well with typing on little touch screens, but at this point I have to end my dysfunctional relationship before one of us gets thrown out of a window (and I don’t want to have to pay for a window repair). Therefore, I’m finally breaking down and purchasing an IPhone this week. It is sad, but putting that in writing is so hard. It is going to be even harder making the switch. Wish me luck! Any IPhone owners out there? Are you happy with your relationship with your IPhone?

Every Accomplishment

Despite my break-up with BlackBerry life must go on, because it is Workout Wednesday!!!  Time to shape up that body, burn some fat, and tone those muscles.  Today I’m doing a full body workout that involves supersets.  Each superset consists of 3 exercises.  Do 2-3 sets of each super set before moving on to the next (each superset is in a blue rectangle)In between each superset is a short cardio section that equals 3 minutes.  I’ve included the links to new workout moves that you may be unsure of.  Proper form keeps you from injuries.  Remember to stretch!

Shape it up

Workout Wednesday and a “Small” Coffee Addiction

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Can I get a show of hands from all of you out there who might have a “small” coffee addiction…maybe Starbucks related too?  I “might” be one of those people who have a “small” coffee addiction (3-5 cups a day…and I consider a venti non-fat latte from Starbucks as only a cup).  Okay, maybe it is a “medium” sized addiction.  But I know you other coffee drinkers out there know where I’m coming from.

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For our last week of Best Body Bootcamp I made one of my goals, to only drink 2 coffee beverages a day.  I saved this goal for our last week for a reason…I knew it was going to suck big time, and boy has it ever.  I totally failed on the first day.  I had 2 cups of coffee at home in the morning, and then I “had” (you other coffee drinkers out there understand me…right?) to have an afternoon cup.  Ugggg!!

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Yesterday I accomplished my goal of only 2 cups, one in the morning, and then my latte after work.  I won’t lie to you; it got pretty ugly from 3-4:30 pm yesterday.  I was tired and totally crashing and craving coffee.  I swear to you that there was a little voice inside my head saying java, java, java over and over again.  However, I persevered and prevailed!!  Fist pump for me!

As for today…I won’t lie to you, it may get scary.  I only had one cup this morning, and I INDIA-STARBUCKS/always have 2 every morning.  I should probably let you know that I’m not a morning person at all, and with only one cup in me I’m still dragging.  However, I’ll be a good girl and save my other cup for a Starbucks run I will make after my son’s swimming lesson in the afternoon.  Lets pray I don’t bite anyone’s head off today.  Just kidding!!  I’m not that bad…yet Winking smile.  I just realized that I sound like I did when I gave up chocolate for a month…Now there is a month I don’t want to revisit!

Enough of me griping about my lack of coffee this morning and on to the workout for Workout Wednesday!!  This is a workout that will totally Wake Up those muscles in the morning without the added coffee!!  If you are unsure of how to do any of the exercises, you can go to the Exercise Glossary page, and it will have links to examples of many of the exercises that I post.  I have posted the link to the Oblique V-Ups below, since they are a new move that I have not posted before.

  • Oblique V-Ups – If you are a beginner, just focus on lifting your legs.

Wake It up workout