Monday, October 31, 2011

Week 7 Workout

Its my favorite holiday!!!! Costumes and candy oh my! But its back to the workouts. There is no time to waste its time to get our workout on!

Mountain Climber to Push-ups: This is a wonderful workout for the obliques!!! Start in plank position. Proceed to do mountain climbers (bring the right knee forward then the left knee) after you have done the left and right then do a push-up. Go back to the start.
Corkscrews: Laying flat on your back, put your hands under the small of your back for support. Raise your legs straight in the air and twist one you are at a 90 degree angle. Bring legs all the way down and start over again. Both sides equal on set. Great for the obliques.
Angle Push-ups: Place one hand slightly in front of the other and push-up. Then put the other hand in front of the hand and push up.

Sumo Squats: Spread legs further then shoulder width apart. Squat down and make sure that your knees dont go over your knees. This works your inner thigh.
One leg push ups: Place on leg either in the air or behind the other leg as in the picture and proceed with the push ups. Then do the other leg.
Side Plank Pulses: Are great for getting that baby belly back in gear! Christina is doing a modified version of the side plank. Keeping your hips off the ground and staying in control she brings her hips up and down. Proceed to do this for both sides.

Good Luck with the workouts!
Remember to keep going no matter how tired you are!!!!!!

Monday, October 24, 2011


Well it was another one of those weekend....It was my friends Ginger's 30th birthday celebration (today is her bday) Needless to say we went out and had some fun!!! Which now means that we also did some damage...time to get back to work!

Week 6 Workout is all about toning up the arms. My arms are lagging behind in the muscle section so its time to tone up my tinny little sticks :)

To Start off we do mountain climbers. They are great for those hard to reach obliques. I dont have a picture of these sorry girls. The way to do mountain climbers is to start off in plank position and pretend to do a running in place type of motion.
Elisa is doing the plank to push up: talk about stability work. Remember to keep your back straight. This works the arms, back and abs.
Christina is doing the angle push-ups. Start in a normal plank walk your hands over to one direction and proceed to do a push up then walk over to the other side and do another push up. once both sides are complete you have done ONE PUSH UP!
I am doing one style of dips. For me this helps target my abs as well as arms. The important thing to remember when doing dips is to not let your booty lead, lead with your arms. You can also do this on a bench or a chair for better leverage. If you choose to use leverage remember not to exceed a 90 degree bend in your arms when going down.

I dont have the single leg push up picture but it is probably the simplest form of push-up ever! (at least in our opinion). Start in plank position and the lift one leg up.
Elisa is doing a plank with tricep lift. Usually she has a 4lb weighted ball. Anything 4lbs and under is great for toning those triceps!!! Also Push-up to arm raise is similar to the picture above but instead of lifting your arm to the side you raise it straight forward towards the front of your body.

Well ladies be prepared for your arms to be sore!

Thursday, October 20, 2011

Love your BODY

Through the past 5 weeks of working out, remember to love your body. Whether you're skinny or have curves remember to love your body. There is a reason we are all built different. Imagine if we all looked the would be boring. We are not all barbie and if we were we would be plastic. Im not the most fit person out there or the skinniest but i love my body. This blog IS NOT about making everyone skinny but about helping readers to live a healthier life-style, through CAN DO exercise. Be a CAN DO person who moves to feel better not to be the next top model :)

Monday, October 17, 2011

Week 5 Workout

If anyone had a weekend like mine then the workout is gonna kick your BOOTY!
This weekend was not my most behaved eating weekend, it was my BIRTHDAY followed by my friends 3 year old daughter's sugar feast of a birthday. Lets be serious since I was one of three helping prep for the party it was only fitting that I sampled all the yummy goodness!
Boy am i paying for it today. I feel bloated and all sorts of YUCKY! During our morning jog I got a cramp in my side (rarely ever happens). That's what i get for not drinking any water all weekend.

I made a type-o in the workout box. Im stead of saying Push-up to single leg it is supposed to say Push-up to Single Leg Squat


This weeks workout is about the arms :)
These are tuff! Reverse push-ups are starting from the bottom up. Start with your chest close to the ground then push up and continue with your regular push-ups.
While in plank position lift on arm (like Elisa). If this is to easy then try using a weight or some type of heavy object that will be challenging.
Angle Push ups are hard! They work all the abdominal muscles. Start in regular push up form, do one push up then walk your hand over to one side and do one push up; the proceed to the other side and do the same. Once you have completed one cycle you have done one push set. Good luck!
Remember use your arms not your bum to lower your body :)
Reminder: Lead with your arms not your chest and when you push up make sure you dont use your back! Squeeze your abs and your glutes to help push you up.
Push-up to single leg Squat is so much fun to do. It requires core-dination and balance (which i dont have). Start in Plank position then go down to push-up, come back up to plank. Walk your hand in til your booty is in the air. Come up to single leg stance then go down to squat. Then bend over and walk your hand back out to plank position.

Tuesday, October 11, 2011

Monday, October 10, 2011

Week 4 Workout

Another week means another work out ladies!!!!!! By now everyone should feel more energetic and see some type of weight loss and toning. Remember to try your best and the hardest exercises are the ones to push though.
By now we should hopefully know what a push up is, and how to do it. We dont have to be perfect at it as long we try.

The next thing we must learn is how to do a wall sit. Wall sits are a great tool for practicing stability for your legs and abs. Just REMEMBER to keep your legs at a 90 Degree angle and back straight! Do not lean forward, this will defeat the purpose of the workout.

Floor Dips: Holding your own body weight and bending at the elbows. The modified version of this exercise is to bend the knees. Try not to use your booty when going down towards the floor. Make sure you dont touch the floor when going downward. This is a wonderful way to tone your arms!

Wednesday, October 5, 2011

Get the Skinny on being Healthy

Talk about way to thin! Yikes! Being this skinny is not whats up! ALONGGGGGGGGGGGGGG LONGGGGG time ago (okay not that long ago) but once upon time this was okay. But not anymore ladies!!! Its time to start eating!!
Eating has always been seen in a negative connotation because skinny is "sexy." However, EATING IS GOOD! Eating small portions every 3 hours helps keep the metabolism (the thing that burns fat) up. With proper diet plus exercise helps to keep people at a healthy weight.
Healthy is the new skinny!!!!
There is no such thing as the ideal body. If I could be what I would consider ideal i would be 5'5" 135 lean mean machine, but Im not, Im 5'4" 118 lbs and that's okay. Everyone is built differently...we have short, medium, tall, stocky, muscular, bony, thick, thin, etc. It's our build who makes us who we are. Imagine if we all looked like the two ladies above?!?!? YIKES!!! Someone please tell these ladies to eat something!

Yummy food!!! Please ladies eat! Its awesome. Remember to make healthy choices, put down that chocolate bar and soda. Get your energy from fruit and veggies!

We arent perfect and we enjoy soda and tea and all the other junk food, but doing it moderately helps keep level heads and positive attitudes :)

Monday, October 3, 2011

Week 3 Workout

For anyone looking to tone and tighten the legs!!

Remember to drink plenty of water and stretch afterward!!!
Here is Christina doing the sumo squat. There are several ways to workout the legs by doing a variation of squats. Sumo squats require your legs to be wider then shoulder width apart. ***Its important to note that when going done into squat position your knees still come to a 90 degree angle***

Spider Man Burpee
Ginger is doing the Spider Man Burpee. Picture A shows her in Plank Position.
Next she brings her left leg out to the side of her body and then places it back in plank position; then she brings up the right leg (picture B).
After She is back in plank position she then proceeds to bring her knees to her chest in tuck pose (picture C). The Last step will be picture E, here you push off the ground into an upward type of jump, then proceed to start the process over again.

Plank to Push-Up
Elisa is doing the plank to push exercise (this is awesome for core strength).
The first step Elisa does is the plank and then she GENTLY drops down to one elbow and then the other. Once both elbows are down the mat (modified plank) she then proceeds to push her body back up one arm at a time to regular plank pose. Now if youre more advanced or want a challenge please feel free to do a push up then begin step one. However if your would rather wait to build a bit more upper body strength just repeat the first step:)
Straight Leg Raises

Here is Elisa again!!! Now here she is doing straight leg raises or as i like to call them Stationary Soldier Walks. It is a simple basic move which helps with flexibility and really works those quads!!
Keeping the legs completely straight kick your leg as high as possible. Do alternating legs so increase heart rate.

Cross-back Lunges
Ginger (check out the facial expression on photo C) is doing cross-back lunges. Start with both legs together and then step back at angle. Keep remember to keep your knees at a 90 degree angel. Do this for both legs. Its simple yet burning.

Leg Side Plank Leg Lift

I know it is a mouthful but i cant think of another name. It is simple to do but tiring. Keep your elbow flat on the ground of course at a 90 degree angle. Keep your hips up off the ground, and the leg closest the ground bend for support. The top leg then kicks up off the ground in an upward motion. Stay in control

The Side Plank Leg Lift
The side plank unmodified. This is hard!!!! I struggled with it :( Keeping balance was extremely difficult. When doing this you have to keep your hips up. Squeeze your booty and your core to help your body up. Try your best not to fall over.