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;)

DAY 3 - Ab/Arm Challenge

It's a rest day!  That doesn't mean don't do anything:). You can still work legs, go for a run, bike ride, take a dip in the pool, etc.  We are back at it tomorrow.

DAY 2 Ab/Arm Challenge

My goal is for every client is for them to feel the muscles they worked without being debilitated in any way in the following days.  Some people notice the muscles worked in just 24 hrs, and some don't begin to enjoy the benefits for 48 hrs.  Either way, I hope you can tell you worked your abs and arms just the right amount.

Ok...moving on to DAY 2!

25 Squirmies - shoulder blades lifted the entire time as you move in 3 counts (reach right, back to ctr, reach left)

1 Minute Plank - same as yesterday:)

25 Reverse Crunches - beginners will need to tuck your hands under your glutes to alleviate any lower back pain

10 Bicep Curls - 5 - 25 lbs.

10 Reverse Dumbbell Fly - elbows slightly bent, abs engaged, knees bent:)

10 Shoulder Presses - Palms facing toward you, knees slightly bent, abs tight!

REPEAT 2 - 3 times

Keep me posted on how you are doing, what you are having trouble with, or what you are enjoying!!!  If you aren't seeing results or you are feeling something other than muscle pain you could need some help with proper form.  If you are interested in 1 on 1 or small group sessions and you live in the Cincinnati Tri-State area message me to set up some personal training.  Sometimes just a few sessions on form can result in significant, noticeable change:)

DAY 1 of my AB/ARM 30 Day Challenge!

Alright ladies and gents... here it is...lets go!!


Arm/Ab 30 Day Challenge - DAY 1

- 25 crunches

- 1 minute Plank

- 30 sec side plank each side

- 1 minute Bridge

- 12 Wide Arm Push Ups

- 12 Tricep Dips

- 12 Dumbbell Flys (you can use water bottles, canned food, etc.)

-REPEAT 2 -3 times-

Good Luck and stay focused!  PROPER form is key for injury prevention and success!!!

Energy for a Marathon

Hope everyone enjoyed the 4th of July festivities regardless of the rain:)

Onto the point of this post.....

Most of us have an occasional day wherein we feel like we have all the energy in the world.  Well...yesterday was one of those days for me.  I hit midday and felt an overwhelming urge to go out and run.  No particular distance in mind.  Just run til I feel like stopping.   Very sad that it was pretty much non-stop rain here all day yesterday because I just couldn't wrap my head around running inside.  Thankfully, I found a span of time between rain drops to get my run in before the day's end.   So my little (not really) legs carried my 5 miles, completed 200 squats, 200 calf raises, 100 crunches and 10 minutes of stretching!  AWESOME workout!  LOVED every minute of it and felt great satisfaction as I felt the beads of sweat roll down my face, over my chin, and hit the ground:)