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