Full Range Lat Work

Welcome to your LAST Monday of 2013!!!!!!

Thought I would share my new favorite way of working the lats as we head into the home stretch of 2013.  There are many ways you can achieve the full range of motion depending on what equipment you have at home or in the gym.

photo courtesy of bodybuilder.com

The above photo is a machine that allows you to adjust the arms in various degrees to work a variety of muscles in a variety of ways.  The idea is to be able to have two independent pulleys.  This can be done by using a cable crossover with you kneeling on the ground and pulling down and in.  You can also use the traditional Lat Pulldown pulley usually attached to one end of the cable crossover ONLY if the straight bar can be taken down and TWO handles attached to the two pulleys.

Keep good form, be careful and HAVE FUN!!!

Post Holiday Workout

Hey everyone!

A minor back injury and the holiday hustle and bustle kept me from working out for 12 DAYS!!  Ugh…that was torture.  BUT, I'm healed and back at it.  Remember to listen to your body and give it rest when it is telling you it needs time off!

Now…lets get to the POST HOLIDAY WORKOUT….

Start at the top left side of the "V" working down and then up ending with the right upper side corner:)

REVERSE CRUNCHES: - lie on your back, hands can be tucked under the hips or out to the side for stability.  Raise legs straight up with feet flat.  The goal is to raise your lower body straight up as if you are trying to stamp your feet to the ceiling.  You could raise anywhere from 1/2" to 2"+, whatever you can do as long as you are doing your best.  This exercise focuses mostly on mid to lower abs.

DUMBBELL SWING/KETTLEBELL SWING: - if you have a kettle bell use that, if not you can use a dumbbell if you can get your hands around each end.  Stand in a wide open stance with toes slightly outward, dumbbell or kettle bell between your legs, squat slightly and thrust the hips forward while swinging the DB or KB upward; only to shoulder height.

JUMP OVERS: - place an obstacle for yourself.  It can be a bench, stool, box, ball, whatever works for you.  Jump over, turn around and jump back to where you started.  That counts as 1 rep.

Love these HEALTHY Combinations!!

http://www.pinterest.com/pin/284641638922520028/

Quick, Easy Breakfast Idea!

Breakfast Cups

Ok, so now that we are past the first of the food filled holidays lets try to get back on track before the next round:)

I've been making egg cups for quite sometime because there are so many combinations you can come up with so that you don't get tired of eating the same thing over and over.

Thanks to Whole Foods I decided to use my leftover Kale, Squash, and Cranberry side they sold over T-Day to add to my eggs this time.  Added a little salt and pepper….baked at 325 for 25 minutes.

Be creative.  You can use all kinds of stuff in your creations: turkey bacon, potatoes, tomatoes, feta cheese, avocado, mushrooms, and much more….

Temptations....

The holidays are approaching at light speed pace.  I can't believe Halloween is 2 weeks away!!!!!  That said, DON'T fall off your routines!  Try to pick other things to "reward" yourself with other than all the sweets that are going to be presenting themselves to you thru friends, family, and/or your own doing (that's my case).  Stay focused and keep your health as top priority.  That means squeezing in those workouts even if you would rather curl up under a blanket.  The time change is coming too and it gets harder and harder to get out at night to hit the gym, ride a bike, or go for a run.  Remind yourself that you always feel good once you've gotten your workout in!!!!!!

So here is something I've started doing recently...calf raises while brushing my teeth.  You're just standing there anyway...why not accomplish something else at that same time.  I do ten with my feet straight, 10 with my toes out, 10 with my toes in.  Repeat as many times as needed while brushing;)

Enjoy your weekend!

All you need is a band:)

Ok ladies and gents...this is for all of you!  Whether you go to a gym to get your workout in or if you need something with minimal equipment while working out at home this is TOTALLY doable for everyone!

WHAT YOU NEED:

• Desire to burn calories
• The yearning to reward your body with exercise
• And a BAND:)

SET 1 - repeat 2-4x

• Band Squat - 15 reps
• Lunges (no band) - 15 reps each leg

SET 2 - repeat 2-4x

• Lateral Raise (band) - 15 reps
• Upright Row (band) - 15 reps
• Front Raise (band) - 15 reps

SET 3 - repeat 2-4x

• Squat with a row (band) - 15 reps
• Push ups (no band) - 10 reps

SET 4 - repeat 2-4x

• Tricep kickbacks (band) - 12 each arm
• Bicep Curls (band) - 12 reps

SET 5 - repeat 2-4x

• Plank hold (no band) - 60 seconds
• Plank w/kickback (no band) - 12 reps each leg

WORK IT!

Smoothie Favorites

If I could every day would consist of an awesome breakfast, two smoothies, and an awesome lunch.  That doesn't always happen, BUT when it does here are a few of the smoothies that are my "go to" of choice:


CHOCOLATE PB CUP -
10 oz almond milk
1 scoop choc protein powder
2tbl almond or peanut butter (organic, no added sugars)
Ice as needed/desired

ISLANDER -
8 - 10 oz almond coconut milk
1 scoop Vanilla protein powder
1/2 cup frozen mango
1/2 cup frozen pineapple

ENJOY:)

9/11 - Never Forget 

Saturday Strength Class - THIS Saturday 8/31/13

LOVE summer BUT I love that everyone seems to be getting back to their normal workout routines as we approach the change of seasons!  Why, you ask?  Because I have awesome class exercises and now that the school year has begun more and more folks are attending!!!!

It is a passion of mine to create fun, effective, heart ponding workouts.  Sweat makes me smile and listening to clients tell me how great they feel or how their clothes fit better gets me very excited to train harder, learn more, and SHARE!

JOIN ME SATURDAY 8/31 - 8:30am

4200 Aero Dr.  Mason, OH  45040

45 min Strength Class

• Held outside in the parking lot
• Accept cash or credit card
• Bring a friend
• Appropriate for all levels

Snap Members $12+tax

NON Members $15+tax

** bring a bottle of water and a towel**

Butterscotch Banana Bread Oatmeal Bites

Butterscotch Banana Bread Oatmeal Bites

These look and sound amazing I just had to share!!

Enjoy and happy last few days of AUGUST 2013......carazy!

Saturday Strength Class - 8/24/13

OUTDOOR Circuit Strength Class - Join me tomorrow 8/24 8:30am

!YOU DON'T HAVE TO BE A MEMBER TO TAKE THE CLASS!

Outdoor  Class

8:30 - 9:30am

      Held at Snap Fitness in Mason                                                         (in ctr near Western Row & Aero Dr. - next to Buckeye Running & Blue Ash Chili)

CASH or CREDIT CARD

$15.98 if you are not a member  --  $12.78 if you are a member

DAY 30!!!!!!!!

You've almost made it....just a few minutes left!!!!

Bicep Curls - your max weight - 6 reps, 3 sets

Right Side Plank w/Hip Dips - 1.5 minutes, 3x

Left Side Plank w/Hip Dips - 1.5 minutes, 3x

Walking Plank (move up and down from hands to forearms) - 2 mins. 3x

Alternating Front/Lateral Raises - max weight - 6 reps, 3 sets

CONGRATS!!!!

DAY 29 - Light at the End of the Tunnel

50 Crunches 

3 Minute Plank - on your forearms

3 Minute Side Plank - each side

25 Wide Arm Push Ups - alternate a toe tap out to side between each push up if you want a little extra work;)

50 Tricep Dips

15 Dumbbell Flys ( increase your weight - to your max)

GUESS WHAT?  --  NO repeat...you are done...grab some protein!

DAY 28 -- LAST Rest Day:)

DAY 27 P&T

2 MINUTE PLANK x 4

25 TRICEP DIPS x 4

GO:)

Plank + 30lbs --  know your body and push it when you know you can!!

Elbows go back, no greater than 90 degree bend in the dip, shoulders pressed down                               (not up into the ears!!)

DAY 26:)

Again...just two words

SIT UPS

125 total - can do in 25 rep increments

DAY 25 - We only have 5 days left!!!!!

I've got two words for you:)

PUSH UPS

4 sets of 25 push ups

DAY 24 - No Tricks!!

REST DAY.....BUT.....

Don't fall off the wagon, stay focused, and enjoy your MUSCLE rest day:)

DAY 23 Ab/Arm Challenge

Here we go...hit it and knock it out!!

40 Crunches - with added weight on your chest

2 1/2 Minute Plank - on your forearms

2 1/2 Minute Side Plank - each side

2 1/2 Minute Bridge

15 Wide Arm Push Ups - alternate a toe tap out to side between each push up

40 Tricep Dips

8 Dumbbell Flys ( increase your weight - to your max)

REPEAT 2 - 3X

Day 21

15 - Tucks (knees in and out)-this time pause of count of 3 on the "in"

30 - "X" Crunches (opposite hand to opposite foot)

15 Toe Reach Crunches (lying on your back)- this time pause at the top of your reach for a count of 3

25 Side Burpees (each side)

35 Push Ups (not wide hand)

12 Dumbbell Flys (increase weight this time)

DAY 20 - ARM/AB Challenge

25 Squirmies add a plate or dumbbell to your chest for add resistance

2 1/2 Minute Plank

20 Reverse Crunches Place your hands criss cross ontop of your chest this time

12 Bicep Curls  increase the weight

10 Reverse Dumbbell Flys increase weight

10 Shoulder Presses increase weight

Lets get thru it 3 times today!!!!!!!

OUTDOOR Circuit Fat Burning Class - Join me tomorrow 8/14 6:30pm

!YOU DON'T HAVE TO BE A MEMBER TO TAKE THE CLASS!

Outdoor Fat Burning Circuit Class

6:30 - 7:15pm

Held at Snap Fitness in Maineville on Rt. 48

Just come to the back of the building and you will see me in the back parking lot:)

CASH or CREDIT CARD

$15.98 if you are not a member  --  $10.65 if you are a member

Enjoying some Quotes Today

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

DAY 19 - we are back on track;)

40 Crunches - with added weight on your chest

2 1/2 Minute Plank - on your forearms

2 1/2 Minute Side Plank - each side

2 1/2 Minute Bridge

15 Wide Arm Push Ups - alternate a toe tap out to side between each push up

40 Tricep Dips

8 Dumbbell Flys ( increase your weight - to your max)

REPEAT 2 - 3X

Oops!

Hey everybody!

Just returned from vacation and catching up on house, kids, clients, etc.  Sorry I have missed the last few days.  We will pick up where we left off with DAY 19 tomorrow:)

Have a good night and take in your last moments of rest;)

Heather

DAY 18 - ONLY 12 days left!!!!!

Push thru...you got this...always feels great once your done...use that thought as your motivator to begin!!

15 - Tucks (knees in and out)-this time pause of count of 3 on the "in"

30 - "X" Crunches (opposite hand to opposite foot)

15 Toe Reach Crunches (lying on your back)- this time pause at the top of your reach for a count of 3

25 Side Burpees (each side)

35 Push Ups (not wide hand)

12 Dumbbell Flys (increase weight this time)

2hr Bike Ride Into NYC

What an awesome morning ride I had with my 19yr old sister yesterday.  We rode into the city which is about 30ish miles from where my family lives to catch up with my 16 yr old sister and 13 yr old daughter.  If you ever have the chance to ride down the Hudson it is a must do!!!  Upon arriving at Chelsea Pier we locked up the bikes, met the girls and grabbed a bite to eat in Chelsea Markets.  Another, MUST, if you are ever there!  From there we proceed to shop:)  Now for any of you who know me you know I'm not the biggest fan of shopping.  However, in a city full of uniqueness it's not so bad.  I think all of us managed to get something.  ME, oh yeah, electric blue Dr. Martens!!!!!

Moving on....once my dad picked up the two younger ones Kate and I strolled the High Line (incredible park in the sky), grabbed a snack at The Meatball Shop (oh my!) and then grabbed our bikes and headed back for our 2 hr ride home.  What a DAY!!!  Loved it!  Here are some of the snaps I captured along the way.

Our first stop about an hour into the ride a bit before the George Washington Bridge

Another angle from that first stop

Kate fueling up on Goji berries and reading about the construction project

She and I aren't quite sure how this ended up where it ended up, but it made for a great photo op

Awww...sisters (before we began to stink;)

George Washington Bridge

Froyo for the "little ones" or monkeys as dad calls them

This would be fun to drive

The High Line Park

High Line use to be a railroad.  They have planted around an in the old tracks.  Beyond interesting and cool to see!

More High Line

The New Yorker for the High Line

TMS (the meatball shop)

Made me laugh

This is what I ended the day with before heading back on the return 2 hr bike ride. Honey Vanilla Cookies with Blackberry Almond ice cream.  Totally justified given I will have biked a total of 4 hrs for the day:)

DAY 17 - August 7, 2013

25 Squirmies add a plate or dumbbell to your chest for add resistance

2 Minute Plank

15 Reverse Crunches Place your hands criss cross ontop of your chest this time

10 Bicep Curls  increase the weight

8 Reverse Dumbbell Flys increase weight

8 Shoulder Presses increase weight

REPEAT 2 - 3X 

This is why I'm working the arms!!

DAY 16 - August 6, 2013

OVER 1/2 way thru the challenge:)

50 Crunches

2 Minute Plank - on your forearms

2 Minute Side Plank - each side

2 Minute Bridge

30 Wide Arm Push Ups

30 Tricep Dips

25 Dumbbell Flys ( you can decrease weight here in order to get all reps in)

REPEAT 2 - 3X

DAY 15 - Late:(

So I apologize in advance for the delay in this post!!!  It WAS/IS a rest day, BTW:)  As some of you know I am away on vacation with my daughter (no excuse) and time simply got away from me today.  This is how I started my "rest" day...

With my 1/2 sisters trying "SurfSet" for the first time!  It was awesome!!!

DAY 14, August, 4th, 2013

Good Morning!

This morning, 13 years ago I gave birth to a 7lb 13oz baby girl.  We are on a girls week away enjoying some of her favorite things to do which include, bakeries, theatre, singing, and make-up.  Yesterday we waited in line at Carlo's Bakery (Cake Boss) for 2 hrs to get a birthday cake for her.  She loved every minute:)  We'll see how good that cake is later today.  SO, that said, I have to do a little extra today to work off that 2 hour cake that requires at least a taste later:)

Here we go, changing it up just a touch:

2 Minute Plank w/alternating leg lifts

50 "X" Crunches (lie on your back, arms overhead, crunch up and reach opposite arm to opposite leg)

50 Push Ups (nonstop!!, if you have to go to your knees that is ok!!)

50 Dumbbell Flys (go a little lighter so you can get thru all 50 nonstop)

REPEAT:)  As many times as you can!

DAY 13 - Sunday, August 3, 2013

25 - Tucks (knees in and out)

30 - "X" Crunches (opposite hand to opposite foot)

25 Toe Reach Crunches (lying on your back)

25 Side Burpees (each side)

25 Push Ups (not wide hand)

12 Dumbbell Flys (increase weight this time)

Repeat, repeat, repeat!

DAY 12

Stay focused, keep your diet on track, and get your workouts in...you'll see changes!!!

40 Squirmies

2 Minute Plank

35 Reverse Crunches

18 Bicep Curls (next cycle thru you need to increase the weight)

18 Reverse Dumbbell Flys

15 Shoulder Presses

REPEAT 2 - 3X 

DAY 11 Arm/Ab Challenge

So here I am 1:40am and I had to get this up for you guys.  The day ahead is jam packed with personal training clients, but I don't want you all to feel neglected;)

DAY 11 - AUGUST 1st!!!

35 Crunches

1 1/2 Minute Plank - on your forearms

1 1/2 Minute Side Plank - each side

1 Minute Bridge

25 Wide Arm Push Ups

20 Tricep Dips

15 Dumbbell Flys

REPEAT 2 - 3X

Weather Fits Our Plan Today

Hi ladies and gents!

How perfect is it that today is a rest day??  The weather, here at least, is perfect for relaxing.  Little rainy, slight chill in the air this AM, and cloudy.  Soak it in because we are coming back strong and will be working the next 4 days before we get another rest.

Side note:  Last night I had Tuna Steak and Veggies for dinner that left me completely satisfied without the feeling of being bloated or stuffed:)  I prepare my tuna in a skillet with just a touch of EVOO and seasoning.  My veggie dish was organic squash, zucchini, and red bell pepper.  Slice or cut the veggies and place in 8x8 dish.  Drizzle with a little bit of EVOO, sprinkle some of your favorite seasonings and gently toss.  Bake at 400 covered with foil for about 35 minutes.  If you would like to add a little something extra you can remove from oven, sprinkle crumbled goat cheese on top, keep foil off and bake another 5-10 minutes.  YUM!

Enjoy your last day of JULY!
Heather

DAY 9 - July 30, 2013

15 - Tucks (knees in and out)

15 - "X" Crunches (opposite hand to opposite foot)

15 Toe Reach Crunches (lying on your back)

15 Side Burpees (each side)

20 Push Ups (not wide hand)

20 Dumbbell Flys

Of Course Repeat 2-3x!!

Refer to early posts for pictures if you need some visual guidance:)

DAY 8 - Arm/Ab Challenge

Good morning!!!

Ok so we are beginning our second week.  If you have stayed with the challenge and have been keeping an eye on your diet you should be seeing some signs of change.  Lets get this Monday started:)

30 Squirmies

1 1/2 Minute Plank

30 Reverse Crunches

15 Bicep Curls

15 Reverse Dumbbell Flys

15 Shoulder Presses

REPEAT 2 - 3X:) 

What I do on my OFF Workout Days

LOVE working/playing outside.  Whether it's planting, mowing, pruning, trimming, building, it always feels great to be active outdoors.  For me anyway;)

 So here is what I have been spending my time on the last few weekends with the help of two of my neighbors.  THEY rock!!  Couldn't have done it without them nor without my husband cooking awesome, healthy meals that kept us going all day.  When all is said and done this will be complete with adirondack chairs, a burning recessed fire, and some colorful foliage surrounding the edges.  Can't wait!!!

DAY 7 Ab/Arm Challenge

Starting from the top again!!  You got this.

30 Crunches

1 1/2 Minute Plank - on your forearms

1 Minute Side Plank - each side

1 Minute Bridge

15 Wide Arm Push Ups

15 Tricep Dips

12 Dumbbell Flys

REPEAT 2 - 3X

DAY 6 - July, 27, 2013

DAY O' REST:)  Or perhaps you did something "fun" outdoors or around the house.


Day 6 is coming to you in a few hours!!

SUP Yoga - TRY IT!

 'Floating yoga' making waves

So while I was away on vacation I was super excited for the opportunity to try stand-up paddleboard Yoga.  I went online, signed up for the class only to discover that the only instructor on the island was going to be away on vacation:(

I didn't let that discourage me:)  I rented a SUP anyway and after I was done paddling I played around with some of my favorite yoga poses.  It was extremely challenging, but FUN like no other fun.  Highly recommend giving it a try whether you are a water fan, surfer, yogi, fitness fanatic, or an everyday active person.  Research online and try to find a place near you.  I discovered a rental place here in OH, so if I can find someone you can too.  Get a group together and play around.

See...it's ok to get wet;)

DAY 5 - Rise and Shine

Good morning/afternoon!

Bust it out and enjoy the rest of your FRIDAY!!

30 Crunches - only crunch up until shoulder blades are off the floor and there is no space between the floor and your low back

1 1/2 Minute Plank

1 1/2 Minute Bridge

15  Wide Push Ups

15  Tricep Dips

15 Dumbbell Flys

If you are just joining in...WELCOME.   There are pictures of the above exercises below from Day 1 if you need some reference on any of the exercises.

Tomorrow is a Day of rest so give it all you got today!!!

Happy National ALL OR NOTHING Day!!!!

DAY 4 Ab/Arm Challenge Workout

Good morning!!  Can you believe we are on Day 4 already!  I hope all of you are enjoying thus far as much as I am.  So today we have a few repeats with an increase in reps and a few new exercises to add to the routine.  Please listen to your body don't go too light on yourself and don't go too hard on yourself.  If you are feeling joint pain stop doing the exercise until you can figure out what the cause is. It could be improper form, previous injury irritation, or fatigue to name a few.

Let's get SWEATING!

12 KNEES IN & OUT - this is a tuck and open range of motion.

12 OPPOSITE TOE/OPPOSITE HAND "X" CRUNCH - lay on your back and as you crunch touch hand to opposite toe and switch sides.  Only crunch up until shoulders are off the ground, you aren't lifting the back all the way off the ground

12 TOE REACH CRUNCHES - again the back does not come off the ground:)

12 SIDE BURPEES - 12 to each side.  Add a push up if you want an extra challenge:)

15 PUSH UPS - lead down with the chest, don't let the hips fall first or it will create pressure on the low back!

15 DUMBBELL FLYS

REPEAT 2 - 3 TIMES

Have fun and don't get hurt;)