tag:blogger.com,1999:blog-77210287519365080132024-03-13T21:23:41.013-07:00My Workout BlogRosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-7721028751936508013.post-50105361845134859432015-04-28T19:06:00.001-07:002016-06-16T22:43:39.165-07:00Set Backs<div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>"If people are trying to bring you down, it only means that YOU are above them." -Anonymous.</strong></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Over the last year, my fitness level has suffered and there are several reasons for this. 1) I allowed someone who put me down, make me believe in the 'no you can't, no you don't, your're not worth it' mentality that he was feeding me; and 2) I suffered some medical set backs as well. </span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">You have to surround yourself with people that lift you up and support you in what you do! Even your fitness goals! I've always had that! And I've taken it somewhat for granted, until I had just the opposite. </span><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Lesson is, if there's someone in your life holding you back or telling you that you aren't who you know in your heart that you are, let them go! You will better off for it. </span></div>
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<div><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I also had set backs with my physical strength. I suffered somewhat of a medical anomoly when I contracted a severe infection deep inside a muscle. I was laid up in the hospital off and on for over a month. I couldn't walk, sit up, or bare to even lay down without a pretty good dose of pain medicine. I was given 8 different iv antibiotics and a heavy concoction of oral medications. I thought I might never walk normally again, and doctors had advised me if that risk. But I slowly improved!</span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">After getting rid of a pretty bad influence in my life, and beginning to heal physically (and emotionally), I've re-dedicated my self to some fairly simple fitness goals. </span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I'm running again, working out again, doing regular circuits (see some of my other posts), and eating right.</span></div>
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<span style="color: #666666;"><span style="font-family: Arial, Helvetica, sans-serif;">I<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> hope to be able to run a complete 5k just two short weeks from now. I've always hated running, which you know if you've followed this blog. So it's a particularly significant challenge for me both mentally and physically. I feel like I need to prove to myself that I can do this, and I can set some higher goals. I need to know my legs and mind can carry me anywhere I want to go. </span></span></span></div>
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-31000836920249254152014-04-17T16:58:00.001-07:002015-04-28T18:39:47.025-07:00Being an All Star, My Personal Story<span style="color: #666666; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>The Work is Worth it.- National Cheerleading Association</strong></span><br>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Something I don't post a lot about is my personal experience as an all star cheerleader and gymnast, the catalyst of my crazy fitness journey. </span><br>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I can pin point for you the exact moment I became obsessed with all star cheerleading. It was a moment that has shaped my life forever there after. I was maybe 6 years old, watching tv, and on ESPN there they were- These college all star cheerleaders from Kentucky. It was the early 90's and they were incredible. I was taking gymnastics at that time and just about the age to start on a competitive gymnastic team, which would require my mom to drive me 30 minutes away to a new gymnastics gym. She always supported whatever activity I wanted to pursue but she was not so keen on commuting me to a big competitive gym. I watched these cheerleaders and I announced to my mom that I wanted to be a cheerleader like that. I distinctly remember because she said ok, and she signed me up to be a part of a pop warner cheerleading team. I quickly realized that this was not the same kind of cheerleading. It was a friend who I met through this who showed me a video of Florida's Top Gun cheerleaders. Girls my age, on an all star team, doing the things I had seen those college cheerleaders do. We decided we needed to start an all star team then and there.</span></div>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">In 1993, we got a coach from pop warner to leave her job and the first all star team in Santa Cruz county was born!</span><br>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;"> We were not very good. We didn't win any championships that year, but we did compete. And I loved it. The blinding lights, the cameras, the roar of the crowd, I was hooked. Fast forward a few years and you would find me winning national championships, being on ESPN myself, and competing on multiple teams.<br> </span><br>
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I spent 10 years of my life deeply entrenched in that world and have since found no workout like it. I still follow the sport, and many of my fellow alumni are still cheering or owners of their own gyms. It's a world that once you enter, you never <em>really</em> leave. </span></div>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">But all star cheerleading for one of the worlds greatest Cheergyms, has left me with injuries and limitations in my adult life that I can't deny. I've posted about how I can't run because my knee swells, but the extent my injuries is so much more than that. I have a torn rotator cuff in my shoulder, cartalige and ligament damage to my knee, nerve damage in my elbow and hips, pain in my back and hips from years of over stretching, I have generally bad ankles, and tendentious in both my feet. </span><br>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Still all of that has been worth it. I know my body, I know it can do much more than appears, and I developed true strength of heart and confidence in myself. I can say that, for the time I cheered, I was one of the best. And I credit that experience with my obsession to push my physical limits and for playing an important role in a lot of my achievements in life. As of yet, I've found nothing as challenging, but I love working out and will still tumble around a cheer gym from time to time ;) and am always down to try a new workout or class. </span><br>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">It's so important to know yourself, own it, and to share our fitness stories. I was a cheerleader, what's your story?</span> </div>
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-85869941523578839982014-01-09T22:44:00.002-08:002014-01-09T23:13:54.458-08:0030 Minutes a Day<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>I said in my mind, 'Keep fighting.' - Kim Clijsters</strong></span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Exercising for 30 minutes a day to fight cancer!</span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Moderate exercise can reduce your risk of cancer, that means 30-60 minutes per day and probably includes activities your already doing regularly. Cancer runs in my family, and this is a big motivator for me in my workouts. When I'm getting to my limit, I remind myself that I'm doing this for someone I love who is fighting cancer. It makes running for 5 more minutes suddenly feel doable compared to the fight for your life.</span><br />
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-30964901289376370602013-11-03T06:59:00.001-08:002013-11-06T23:27:49.139-08:00A Different Kind of Cardio<span style="color: #999999;"><span style="color: black;"><span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>"I have a very eclectic Ipod, so I've got my cardio ... anything from Beyonce to Jay Z to Janelle Monae, her song 'Tightrope,' that's a good cardio song." - Michelle Obama</strong><br /></span></span></span><span style="color: #999999; font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I hate running. Most of my friends are runners. They often invite me to go running with them, especially on the stairs at seacliff. If you live in the 831 area and you don't know these stairs, you've probably either been living under a rock or don't live a very active lifestyle. </span><br />
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<a href="http://3.bp.blogspot.com/-fV8HL6VbcRI/Uns6ESv51VI/AAAAAAAAAUA/U4FCw6Y0fnY/s1600/Good-Running-Form.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="148" src="http://3.bp.blogspot.com/-fV8HL6VbcRI/Uns6ESv51VI/AAAAAAAAAUA/U4FCw6Y0fnY/s320/Good-Running-Form.jpg" width="320" /></a><span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I'm not a runner. My knees swell up, my ankles hurt, and I get dizzy because I tend to already have very low blood pressure. This uphoria all my runner friends tell me about, this great feeling after you run, I've never felt. I just feel like I need ice and a little faint. But hey, it's not for everyone. And if you aren't a runner there's some good news- there are great cardio alternatives out there:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Structured running or agility training</u>- This is great because it allows me to still kind of run but not for the long distances that kill my body, but in shorter more intense sessions that leave my heart pumping and legs looking fab! For agility training- set up an obstacle to jump over, a ladder to run through/hop through/whatever, get a workout band and run banded squats forward backward and sideways, throw in some jump squats (try one legged!) and you'll be burning calories as well as muscle, hardcore. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Biking</u>- obviously</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Elliptical machines/ bike machines/ tread mills-</u> This is always a go to at the gym for cardio. Mix them up regularly for more results. I like ellipticals because they are low impact on the joints, so I will do that for ten minutes at the beginning of my workout but hop on the bike, stair master, or tread mill for an additional 10-15 minutes at the end.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Spin class</u>- So good! I loved it, but haven't been going lately. Read my other post on spin class for more details!</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Arobics/ Zumba/ Dance</u>- It's fun and calorie burning, and hey, Michelle Obama is into it. Dance it out! </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Jumping rope-</u> The best cardio workout you will EVER do. I talk about this in several other posts. A recent SHAPE magazine article also raved about the benefits of jump roping, <a href="http://www.shape.com/fitness/cardio/jump-rope-workout-blast-fat-20-minutes" target="_blank">read it here</a>. It boosts your metabolism all day and works every muscle in your body if you do it properly. Find out more at <a href="http://www.fitnessmagazine.com/workout/arms/express/jump-rope-workouts/" target="_blank">fitness magazine jump rope basics</a>. Also, I have heard from someone who goes to the gym with John Basedow that he is all about jumping rope, and we know he's got his cardio on point! If it works for him, it works for me! </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>High intensity interval training- HIIT- I</u>nterval training is my favorite workout right now, and doing it at high intensity with no or few breaks will leave you glowing, heart racing, and feeling the burn. There are lots of HIIT workouts you can find on the internet. The most important thing is to mix it up and not do the same workout all the time for maximum impact. </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;"><u>Hiking, walking, and other outdoor activities</u>- While not exactly a cardio workout, being active outside promotes healthy blood flow and circulation. It's part of a healthy lifestyle and promotes a good cardiovascular system. </span></span><br />
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-66555640806810410572013-10-14T21:58:00.001-07:002013-10-14T22:26:50.739-07:00Surfs Up<div>
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<span style="color: #666666;">For my birthday my bf bought me a wetsuit and surf board.</span><br />
<span style="color: #666666;"> I never asked for that or even thought I'd like to learn to surf, as I generally don't even go in the water at the beach and am not the best swimmer.</span></div>
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<span style="color: #666666;">However, once I got out there I found out that surfing is not impossible for a non-water person. The key thing about surfing is being <strong>confident</strong> and going for it. For me, my discomfort in the water did hold me back from being fully confident but surfing was a lot easier than I expected. For one- your wetsuit helps you float and once you get used to diving under the waves, it really is much nicer than getting smacked in the face with a wall of white wash. Also having a good teacher and a good location to learn make it comfortable. </span><br />
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<span style="color: #666666;">Think about it- if surfing were so hard not many people would do it... and I don't know about where you live, but where I live almost everyone surfs... even kids and old people! </span></div>
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<span style="color: #666666;">There are several things that have held me back from trying it in the past:</span></div>
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<span style="color: #666666;">1) swimming. As I said, I'm not a strong swimmer, and b</span><span style="color: #666666;">reathing in the water is hard for me. I think that's just something I have to work on. When I was out in the water, I would get very out of breath after exhausting very minimal effort. Maybe it's just that way when you learn something new because you don't have the muscle memory to support you yet, but I think, at least for me, the added element of water was a big challenge. Having a good teacher helped me to overcome that. He kept me calm, helped me when I needed it, and boosted my confidence level.</span></div>
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<span style="color: #666666;">2) crowded surf. Learning to surf in a place like Santa Cruz, CA, where I live is intimidating because I feel like your always in the way of the real surfers. And surfing in my town is taken pretty seriously. Feeling like your in everyone's way is no fun, and stressful. But down in Mexico where the waves were smaller and the surf was less crowded was perfect. Finding a good location for learning is really important. </span></div>
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<span style="color: #666666;">3) my fitness level. Core strength is key. You have to be able to stand up and balance and lean and move your body in ways while keeping your core stable. In a past articleI wrote about getting out of shape in my new relationship. I haven't been feeling at my optimum fitness level for a while now, but since I've picked back up with circuit training and yoga, I was pretty confident about my strength which helped me out a lot.</span></div>
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<span style="color: #666666;">Once I tried it, I really loved it. Surfing is a fun activity that works you out without feeling like a workout at all. And because it feels like an activity, not a workout there is still room in your day after for a circuit or intense power yoga session. </span></div>
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<span style="color: #666666;">surfing alone is great because it works your arms, back, shoulders, and core. while surfing looks like its all legs, at least for me, as a beginner, it was really far more <strong>upper body</strong> work. </span></div>
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<span style="color: #666666;">It's also <strong>motivating</strong>. Now, I'm more motivated to get into swimming and try to build more confidence with that. I have tried swim workouts in the past and always found them to be very difficult for me to get through. It is just such a different kind of workout than I am used to, and I haven't been motivated to stick with it. But now I'm more motivated to build my confidence surfing!</span> </div>
Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-48548687293784604402013-09-18T13:47:00.001-07:002013-10-14T22:28:08.026-07:00Cross Training Sets<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>"Adopt what is useful, reject what is useless, and add what is specifically your own." -Bruce Lee</strong></span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">I think one of the biggest benefits to taking workout classes and trying new workouts is that you can take even just one piece of it you love, and adapt it to change the way you work out at home or on your own. If you were a runner, use those workout you love even if you don't run anymore. If you were a gymnast, you can still use pieces of that workout in your gym routine. Our workouts are unique to who we are and where we have been. Cross training in your workout not only gives you a great workout, it lets you express that, and shapes your body to reflect our varying life experiences! Think about that, that's a wonderful thing! So, I just thought I'd share a couple home cross training workout sets I love to do outside my regular circuit training workout. These are three exercise sets of 10 reps each 3 times... I just do these every once in a while. They are a combination of things I've learned from gymnastics as well as boxing, ballet workout, and various fitness classes which I have put together to target my own biggest problem areas with exercises I love. </span><br />
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<span style="color: #666666;"><span style="font-family: Arial, Helvetica, sans-serif;"><u><strong>Push up set:</strong></u> </span></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Military push ups-my fav!- these are a push up with a body roll up, followed by a push up with a a body roll down.</span><br />
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<a href="http://2.bp.blogspot.com/-ueYxQW_wdMU/UjoXxRGkd-I/AAAAAAAAASY/ykEOb8voDg0/s1600/DSC_0018-200x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://2.bp.blogspot.com/-ueYxQW_wdMU/UjoXxRGkd-I/AAAAAAAAASY/ykEOb8voDg0/s1600/DSC_0018-200x300.jpg" /></span></a><a href="http://4.bp.blogspot.com/--HsrbfjGbZ8/UjoXxVrRwfI/AAAAAAAAASM/jY9xIZ29Hr4/s1600/DSC_0016-2-200x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://4.bp.blogspot.com/--HsrbfjGbZ8/UjoXxVrRwfI/AAAAAAAAASM/jY9xIZ29Hr4/s1600/DSC_0016-2-200x300.jpg" /></span></a></div>
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<a href="http://www.athletebychoice.com/totalcircuits/total-circuit-015/"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.athletebychoice.com/totalcircuits/total-circuit-015/</span></a></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Sumo push ups-Push up touch each of you shoulders, push up again </span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Tricep push ups- push ups with your elbows in to your sides, not out.</span></div>
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<u><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><strong>Ab set:</strong></span></u></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Tuck ups-my fav!- lay flat arms up and legs out, tuck legs in and roll up to shoulder stand or as close as you can get) and then roll back down. </span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">V ups- lay flat arms up keeps arms by ears and lift arms and legs to sky and touch together ( this is more of a lift up than a v)</span><br />
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<a href="http://4.bp.blogspot.com/-Ji5sA41ayJs/UjoYRP7IBUI/AAAAAAAAASc/9vlLAhFIu1k/s1600/bootcamp-v-ups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://4.bp.blogspot.com/-Ji5sA41ayJs/UjoYRP7IBUI/AAAAAAAAASc/9vlLAhFIu1k/s1600/bootcamp-v-ups.jpg" /></span></a></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Bicycle- military kicks and hold your head is regular push up position, alternate knees to elbows. </span></div>
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<u><span style="color: #666666; font-family: Arial, Helvetica, sans-serif;"><strong>Butt set:</strong></span></u></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Frog leg lifts-my fav!- knees bent laying on your side, lift one leg up and alternate just your foot up and down keeping legs open.</span><br />
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<a href="http://2.bp.blogspot.com/-HwEnIoopDkw/UjocQ-CC3BI/AAAAAAAAASo/p1wuD5-Tnmc/s1600/coreexercise-clam2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="132" src="http://2.bp.blogspot.com/-HwEnIoopDkw/UjocQ-CC3BI/AAAAAAAAASo/p1wuD5-Tnmc/s320/coreexercise-clam2.gif" width="320" /></span></a></div>
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<span style="color: #666666;"><span style="font-family: Arial, Helvetica, sans-serif;">Donkey kicks- on all fours lift leg at 90 degree angle and pulse (flex your foot, and make sure to keep a flat back).</span></span><br />
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<span style="color: #666666;"><a href="http://1.bp.blogspot.com/-ee5xq2CS4zY/UjocXHV2OOI/AAAAAAAAASw/4CLtxL1KfTw/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-ee5xq2CS4zY/UjocXHV2OOI/AAAAAAAAASw/4CLtxL1KfTw/s1600/images.jpg" /></span></a></span></div>
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">Straight leg pulse- same as donkey kicks, but straight leg (flex your foot, and make sure to keep a flat back).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;">I love these little sets and do them every so often as supplemental to my workout. They really give you a boost in those areas like<em> lower belly, fat part of your arm, and that spot right between your butt an </em></span><span style="color: #666666;"><em>thigh</em>, while also strengthening your <em>core</em>! </span></span><br />
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<span style="color: #666666; font-family: Arial, Helvetica, sans-serif;">You really could do these as a circuit once in a while too, but I'd pick two from each group for that.</span></div>
Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-88352749139123003382013-09-01T01:49:00.001-07:002013-10-14T22:28:23.262-07:00My Fitness Pal<span style="color: #444444; font-size: large;"><strong>"If Everyday Were Like Today, You'd Weigh 102 lbs in 5 Weeks." - My Fitness Pal</strong></span><br />
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<span style="color: #999999;">God, I love when my fitness pal tells me how fast I'll be fit and thin if I stay on track like I did today! And for that reason, <u>the instant gratification I get even though I can't see my results yet</u>, I find this app totally addicting! It's the easiest way I've found to track my calories and my exercise to get to a weight and fitness level where I want to be.</span> <br />
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<span style="color: #999999;">It's so <em>easy</em> to use. You put in your weight, your goal, your activity level, and set a calorie goal per day. Then, you enter the foods you eat and the exercise you do each day. Fitness pal tells you if your on track and your progress each day. </span><br />
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<span style="color: #999999;">What's better is you can find your friends on facebook, or from your phones contacts, and share your food and exercise diary. Or, you can chose to keep your diary private. I like to share mine, and I enjoy getting snack ideas from my friends.</span><br />
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<a href="http://1.bp.blogspot.com/-yvr3aCAGulE/UiL9j9TDlVI/AAAAAAAAARw/eRM4eAXlR10/s1600/my-fitness-pal-screen.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-yvr3aCAGulE/UiL9j9TDlVI/AAAAAAAAARw/eRM4eAXlR10/s320/my-fitness-pal-screen.jpg" width="306" /></a></div>
<span style="color: #999999;">Before I started using fitness pal I would sometimes not eat enough before going to the gym, and get dizzy or tired. Which can be dangerous. On fitness pal, I can literally see if the breakfast I ate is going to be enough to get me through my gym workout. If my breakfast was 300 calories and my gym workout burns 500, that's a good thing to know.</span><br />
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<span style="color: #999999;">I used to also think I was eating healthy, without understanding how many calories are in things or the breakdown of how much fat, protein, sugar, sodium I was getting each day, and what I still needed. Now I can see all of that on my fitness pal. I can actually look at the nutrition in my food and see if I need to eat more protein for dinner, or if I have extra calories to have that piece of cake for desert. </span><br />
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<a href="http://4.bp.blogspot.com/-5PYOzuJYlMA/UiL9tGJyOEI/AAAAAAAAAR4/Z5dWqVeNMu4/s1600/20120504-101938.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="http://4.bp.blogspot.com/-5PYOzuJYlMA/UiL9tGJyOEI/AAAAAAAAAR4/Z5dWqVeNMu4/s320/20120504-101938.jpg" width="320" /></a></div>
<span style="color: #999999;">Whatever your using to track your progress, it needs to work for <em>you</em>. There are a lot of other aps and websites out there that work in ways similar to the fitness pal, and you should find the one that is a good fit for you. By tracking your progress in every meal, and every workout, its easy to stay inspired and on track. It's also impossible to <em>lie</em> to yourself when you see your not!</span>Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-7958521466900652272013-08-21T12:51:00.000-07:002013-09-01T01:23:04.063-07:00Losing Your Fit Factor in a Relationship<h2>
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<span style="font-size: x-large;">"I don't know how girls in relationships can let themselves get so fat."- things I used to say... until now. </span></span></h2>
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<span style="background-color: white;">I admit that like many people over the past year, I have fallen of the wagon as far as working out. I have always been a single girl and had and the drive to hit the gym everyday and stay fit- <em>MORE Than fit</em>- in addition to my regular gym routine I've always done yoga, and either boxing or gymnastics on the side, as well as have many active hobbies. So how did this happen?</span></span></span><span style="background-color: white;"><br /></span><span style="color: #666666; font-family: inherit;">
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<span style="background-color: white;">Why do we do this ladies? Why is it when we get into a relationship staying fit is so much harder? Well, I have a few theories:</span></span>
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<li><span style="background-color: white;"><span style="font-family: inherit;"><span style="color: #666666;"><strong>First,</strong> our men eat more than we do, and we eat with them. Men are always hungry and they eat a lot. I found myself eating so much more than I normally would. And while my boyfriend eats pretty healthy most of the time, eating significantly more food more often is not good for staying fit! So I recently decided that it's ok to just say i'm not hungry if he is, and to say i'm full when I am. </span></span></span></li>
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<li><span style="font-family: inherit;"><span style="color: #666666;"><span style="background-color: white;"><strong>Second,</strong> I like to workout at night, and that's the time I now spend with my boo. </span><span style="background-color: white;">My usual gym time is now taken up with my significant other.</span><span style="background-color: white;"> I go to his house at night, we eat dinner, we watch a movie, we go to bed. I used to go to the gym at night, and while over the last year I wouldn't say I've let myself go by any means, I certainly have not been nearly at my most fit shape. In fact, I'll admit that I will make it to the gym a few mornings in a row, and then just drop off all together for months.</span></span></span></li>
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<span style="color: #666666; font-family: inherit;"><u>The realization- "OMG, I'm like... getting fat!"</u></span><br />
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These things might be simple realizations, but they took me a longtime to come to. I don't think I realized I was becoming out of shape till I'd already been out of the gym for almost a year. It hit me when I put on a BIKINI and actually looked at myself. While I'd say I am a very good looking girl, I'm thin, I'm generally tan, I just didn't look fit..... and that's when I realized.... I have "the relationship syndrome" that other girls have and I've always criticized them for.</span></div>
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<span style="background-color: white; color: #666666; font-family: inherit;">So I've decided to take up my blog again and to start trying to get back into not just adequate "relationship" shape, but to get FIT. </span><br />
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<br /> </span><span style="font-family: inherit;"><span style="background-color: white;"><u>AT HOME WORKOUT</u></span></span></span></div>
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<span style="background-color: white; color: #666666; font-family: inherit;">Almost everything I do at the gym, I can do at home. At the gym, I mostly workout with free weights and run on the elliptical. I can get just as good a cardio workout jumping rope, running, doing step ups, jumping jacks, etc, and I also have a lot of workout equipment at home (though nothing crazy). And the bonus is that it's <u>cheaper</u> than the gym and more <u>convenient</u>. </span><br />
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<span style="color: #666666;"><u>I LOVE MY GYM BOSS TIMER!</u> </span></div>
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<a href="http://3.bp.blogspot.com/-8MMx7BCu5JI/UhamjUMAhiI/AAAAAAAAAQ4/V3AoSW_Duao/s1600/gymboss_pink_camo_new.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-8MMx7BCu5JI/UhamjUMAhiI/AAAAAAAAAQ4/V3AoSW_Duao/s1600/gymboss_pink_camo_new.png" /></a><span style="background-color: white; color: #666666; font-family: inherit;"><span style="font-family: inherit;">You will need a good circuit timer if you wanna get into working out at home and get results. Timers keep me on track, and force me to pre-plan a workout and complete it. I have a <strong>gymboss timer</strong>, which I love! I can set it for two varying time intervals which rotate in sets. For example I can have a 1 minute interval, followed by a 30 second interval which repeats however many times I want, or whatever. Right now, I am programing it to give me 30 seconds in between each exercise to get prepped for the next and take a breather. I highly recommend the gymboss timer. You can get it here: <a href="http://www.gymboss.com/?gclid=CMjYnZ2hkrkCFS9dQgodc1oASQ" target="_blank">buy a gym boss timer</a></span><br />
<br />I am choosing 5 of the following activities each day and working it in a circuit 3 times, with 30 second breaks in between each. when I was in better shape, I'd do 30 seconds in between each set, and add ankle weights to jump roping, and the legs/ butt workouts, as well as increase my time to at least a minute for each. </span><br />
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<span style="color: #666666;">cardio-</span><br />
<strong><span style="color: #666666;">jump rope- 1 minute</span></strong><br />
<strong><span style="color: #666666;">step ups- 1 minute (on chair or step)</span></strong><br />
<strong><span style="color: #666666;">jumping jacks- 1 minute</span></strong><br />
<strong><span style="color: #666666;">1/2 mile run- at end of circuit.</span></strong><br />
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<span style="color: #666666;">core- </span><br />
<strong><span style="color: #666666;">plank- 1 minute</span></strong><br />
<strong><span style="color: #666666;">side plank- 30 seconds each side</span></strong><br />
<strong><span style="color: #666666;">push up jumps onto yoga blog- 1 minute</span></strong><br />
<span style="color: #666666;"></span><br />
<span style="color: #666666;">legs/ butt-</span><br />
<b><span style="font-family: inherit;"><span style="color: #666666;"><span style="background-color: white;">jump squats- 1 minute </span><span style="background-color: white;">(10 lbs in each hand)</span></span></span></b><br />
<strong><span style="color: #666666;">side step squats with a band- 1 minute</span></strong><br />
<strong><span style="color: #666666;">lounges- 1 minute</span></strong><br />
<strong><span style="color: #666666;"></span></strong><br />
<span style="background-color: white; color: #666666; font-family: inherit;">arms and chest-</span><br />
<span style="background-color: white; color: #666666; font-family: inherit;"><b>on yoga ball- triceps- 30 sec. chest press-30 sec. (10 lbs in each hand)</b></span><br />
<strong><span style="color: #666666;">biceps/triceps with a band- 30 seconds each</span></strong><br />
<span style="background-color: white; color: #666666; font-family: inherit;"><b>lunges with bicep curls- 30 sec. (10 lbs in each hand)</b></span><br />
<span style="font-family: inherit;"><span style="color: #666666;"><strong><span style="background-color: white;">squats with a military press- 30 sec.</span><span style="background-color: white;"> </span></strong><span style="background-color: white;"><strong>(10 lbs in each hand)</strong></span></span></span><br />
<strong><span style="color: #666666;">lawn mowers- 30 seconds each side</span></strong><br />
<strong><span style="color: #666666;"></span></strong><br />
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<a href="http://3.bp.blogspot.com/-72wCN-tKM1c/UhaoQdqxtmI/AAAAAAAAARM/hTCdAy1deZU/s1600/tumblr_inline_mhsumybCLg1qz4rgp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666;"><img border="0" src="http://3.bp.blogspot.com/-72wCN-tKM1c/UhaoQdqxtmI/AAAAAAAAARM/hTCdAy1deZU/s1600/tumblr_inline_mhsumybCLg1qz4rgp.jpg" /></span></a></div>
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<span style="color: #666666; font-size: xx-small;">(lawn mowers- I do these in a lounge for added difficulty and core work)</span></div>
<strong><span style="color: #666666;"></span></strong><br />
<span style="background-color: white;"><br /></span><span style="color: #666666; font-family: inherit;">
</span><span style="background-color: white;"><br /></span><span style="font-family: inherit;"><span style="color: #666666;">
<span style="background-color: white;">Some of these are really hard and can be modified to be easier: Especially the jump squats, the plank, and push ups. If it's too hard, and it was for me the first time, I recommend doing it in a girls style push up position on your knees. Similarly, if you can't hold a body plank for one minute to go down to a <em>girls style push up position</em> and hold it, but, don't drop it!!!</span></span></span><br />
<span style="background-color: white;"><br /></span><span style="font-family: inherit;"><span style="color: #666666;">
<span style="background-color: white;">If the jump squats are too hard- hold a a <em>wall squat</em>, but don't drop it!! </span></span></span><br />
<span style="background-color: white;"><br /><span style="color: #666666;"></span></span>Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-11172170403425964292012-10-14T16:17:00.001-07:002012-12-30T22:15:34.902-08:00Spin Class<strong><span style="font-size: large;">"Get up out of the saddle, double time, for all those times you wish you could be working out and you couldn't!" -things they yell at you in spin class.</span></strong><br />
<br />
So, I took my FIRST spin class this weekend, at Santa Cruz Power Fitness. I was expecting it to be super tough and literally exhausting, but it actually was not what I expected at all. Spin class just sounds super intense to me. I've walked by spin classes before and seen all those crazy people sweating bullets on their bikes for longer than I'm pretty sure I could even ride a bike down the street. <br />
<br />
...But here's the thing, it's <em>not</em> like riding a bike down the street, it's like riding a <em>stationary bike</em>, because that's what your doing! <br />
<br />
Also, I've said it before, but I'm not a big cardio person. I hate it and I usually have to kind of trick myself into doing it. I honestly really didn't think I would get that great of a full workout from spinning. I mean, I figured it would be just one really long cardio workout. But, it wasn't!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-rhmWRo5prmY/UHtHOEGxSxI/AAAAAAAAAMY/nUdcBXFdTjk/s1600/spinning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="172" src="http://3.bp.blogspot.com/-rhmWRo5prmY/UHtHOEGxSxI/AAAAAAAAAMY/nUdcBXFdTjk/s320/spinning.jpg" width="320" /></a></div>
<br />
<br />
<u>The Truth About Spinning</u><br />
It's not so intense of cardio that you can't do it, believe it or not. Spining has its bursts of cardio, but also is a good muscle workout too! I am actually even mildly sore in my legs today from it, which is a big deal for me! I think riding a stationary bike for an hour, is way easier than people think, and especially with all the motivational stuff they yell at you in class, the music, and constantly changing what your doing on your bike, the time goes by pretty fast! By the end I could still breathe, my heart rate was up, but not TOO high, and I did get in some new muscle work. All in all, pretty good! <br />
<br />
I'll definitely be going back for more. <br />
<br />
If you haven't tried it, I highly recoomend that you at least give one spin class a shot to see what it's all about! It's well worth the time. <br />
<br />
The one thing though, my butt was <em>killing</em> from the uncomfortable seat. Maybe try sitting on a towel? I don't know. Also, to be fair, I do have a rather large tush, so that tiny seat could barely accomodate me. If yout hinny is tiny, it may be a whole nother story.Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com1tag:blogger.com,1999:blog-7721028751936508013.post-33550225183471589282012-10-12T00:04:00.000-07:002012-10-12T00:04:02.783-07:00Cleansing<strong><span style="font-size: large;">Seriously, Have you ever seen a fat hippy? That's enough to convince me that cleansing and detoxifying are legitimately important.</span></strong><br />
<br />
When you're body is full of junk and stress you just can't lose weight and workout is hopeless. Keeping your mind and soul healthy, are important factors for maintaining a healthy body. I honestly don't know why but it's definitely true for me. I've done juice cleanses from time to time, and used epsome salts, and acupunture, as well as had some cupping done to remove toxins and stress from my body. All of which I love and believe keeps my body working smoothly. Also, btw, you can't overlook the importance of getting regular or semi regular massages! It's a good detoxifier, but it is seriously dehyrating, and time consuming. :-/<br />
<br />
The most important things with detox are that you make sure you are not over doing it, and that you are staying hydrated!!!<br />
<br />
Anyways, I was searching the internet for a detoxifying bath recipe (since I've been serously stressed out, and I haven't been able to workout all week since I was in a car accident last week where I'm pretty sure I suffered some form of whip lash because I've been achy all over! Ugh!) when I stumbled on this little gem I just HAD to share...<br />
<br />
<strong><u>DETOX</u>:</strong><br />
Holy Moly... I generally don't believe in quick fixes, but I stumbled on this and I just had to share it. Disclaimer: I've never tried it. But I just had to post it, because I just know I'm gonna want to find this one again in a pinch! <br />
<br />
"wrap recipe from the Six Senses Spa at the Evanson Hua Hun:"<br />
<br />
<address sizcache05607452573363307="60 43 22" sizset="false">
<strong sizcache05607452573363307="60 43 22" sizset="false">INGREDIENTS</strong> (Adjust quantities according to
your body size)</address>
<ul>
<li><address>
1 oz (20 gms) ginger</address>
</li>
<li>3 oz (80 gms) turmeric</li>
<li>Handful of rice</li>
<li>Warm water as required</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://thebeautygypsy.com/wp-content/uploads/2012/09/turmeric-spa1.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="turmeric, ginger, spa, body wrap, Thai, slimming, scrub" class=" wp-image-2872 alignleft" height="339" src="http://thebeautygypsy.com/wp-content/uploads/2012/09/turmeric-spa1.jpg" title="turmeric powder" width="226" /></a></div>
<strong>METHOD</strong><br />
<br />
<address>
1. Grind together the ginger and turmeric.</address>
<br />
<address>
2. Powder the rice to a coarse, grainy texture.</address>
<br />
<address>
3. Add everything to the warm water and mix till it makes a thick
paste.</address>
<br />
<address>
4. Massage the paste all over your body in circular motions, paying
special attention to areas with fatty deposits such as thighs, stomach, hips and
upper arms.</address>
<br />
<em>5.</em> <em>Leave the paste on for 20 minutes* and then rinse off with warm
water. Follow with a moisturiser of your choice.</em><br />
<br />
<address>
* You can increase the recipe’s potency by wrapping your body (or at
least the problem areas) in plastic sheet or strips of cloth. </address>
<br />
<br />
How she says it works? <br />
By stimulating circulation and reducing
water retention. Kinda the same way that accupuncture for weightloss works I guess (which, by the way, is awesome if you have problem areas, and the results will likely be much more long lasting than any body wrap)! <br />
<br />
view the full article at <a href="http://thebeautygypsy.com/how-to-drop-a-dress-size-in-20-minutes/">http://thebeautygypsy.com/how-to-drop-a-dress-size-in-20-minutes/</a><br />
<br />
<strong>BE CAREFUL!</strong> I believe in the power of detox, but I also think it can be dangerous if not used properly. If you do this, please make sure you stay hydrated!!! Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-42055223411279934752012-10-10T16:17:00.002-07:002012-10-10T16:53:58.451-07:00Alcohol<span style="font-size: large;"><strong>Let's face it, you're an alcoholic, but it doesn't mean you need to wear a beer belly around.</strong></span> <br />
<br />
I'm a girl who likes to drink. I work in field where alcoholism is the norm, and half of the rules governing the profession are on how to deal with such problems. I'm not an alcoholic by any means, but I enjoy a drink, and what I do not enjoy is the high caloric intake of fluids. I like to get my calories in my food, not what I drink. I'm not <em>drink-orexic</em>, what I call girls who literally consume all of their calories in alcohol and call it not being anorexic. <br />
<br />
GROSS.<br />
<br />
I'm also not fat<br />
<br />
ALSO ... GROSS.<br />
<br />
I enjoy an espresso martini from time to time, I'll admit, just as I enjoy a diet coke from time to time. But I try to never drink anything over a hundred calories, unless it's from my home juicer ;)<br />
<br />
While we are on the subject of<strong><u> juicing</u></strong>, I love to use my juicer to make bloody mary's, sangria, and margaritas. I don't feel bad about the calories at all.<br />
<br />
Basically, my rules are the following:<br />
<ul>
<li>drink it straight, or mixed with soda water or water with a squeeze of citrus.</li>
<li>if i get drunk durring the week, i do twice as much cardio on the weekend. </li>
<li>if i do indulge in a high calorie drink, just have one. </li>
<li>drink beer extremely rarely</li>
<li>drink soda extremely rarely</li>
<li>I can have as much red wine as I want (because I'm Italian).</li>
</ul>
also here is a great link for low cal cocktails :) Enjoy! <a href="http://greatist.com/health/60-healthier-drinks-for-boozing-030712/">http://greatist.com/health/60-healthier-drinks-for-boozing-030712/</a>Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-65287465418763135502012-10-07T22:15:00.000-07:002012-10-10T16:18:13.176-07:00Staying Motivated<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">"<strong>Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi</strong></span></span><br />
<strong></strong><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Finding motivation to get up and workout can be soooo rough. I try to tell myself that even on a lazy day, I can do <em>something</em>. When I'm at my breaking point, I remind myself that every second makes my body better. It works for me. Finding inspiration is key.</span> <br />
<strong></strong><br />
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-10724744873004803382012-10-03T16:23:00.001-07:002012-10-12T00:05:30.888-07:00Jumping Rope<b><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: large;">"Cinderella, dressed in 'yella, went upstairs to kiss a fella..." Come on, don't act like you don't know this one.</span></b><br />
<span style="color: black;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black;">You will hear me say it time, and time again! I'm in love with jump roping! There is nothing better for you than jumping rope! I'm obsessed with it! It's fun, and it really is a great workout. Jumping rope is a FULL</span> BODY workout, and nothing burns more calories for a longer duration of time! Studies show that jumping rope for just two minutes can boost your metabolism for the whole day!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The act of jumping rope will only burn about the same amount of calories as, say, taking a run, for example. So, at first, it's hard to understand why everyone is so into it. BUT, the key to the jump rope secret is that it can increase your metabolism and work every muscle in your body.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span id="goog_115375228"></span><span id="goog_115375229"></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;">...Literally, every muscle in your whole body is activated while jumping rope!!</span></div>
<div style="text-align: left;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-rH6QKdIjz94/UGzI0PI8E3I/AAAAAAAAAJw/RqktOwvWKjM/s1600/fitnesslines-Jump-Rope1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-rH6QKdIjz94/UGzI0PI8E3I/AAAAAAAAAJw/RqktOwvWKjM/s320/fitnesslines-Jump-Rope1.jpg" width="240" /></a></div>
<br /></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u>My secret</u>-</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Since jumping rope is really tiring, and cardio is really not my strength, I like to work it in between weight circuit sets which helps to maximize it's impact and because i need a breather to recover (Honestly, I could probably jump rope for a about 5 minutes before I'd just pass out)!This works like a tabata workout, or a high-lo workout. intervaling intense cardio with weight training maximizes calorie burn.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">Also, John Basedow does it, maybe.</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I've heard, from a reliable source, that John Basedow goes to the gym and can be seen there just jumping rope for hours. Seriously, that might be true.</span> </div>
<div style="text-align: left;">
<br /></div>
Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-32576754280046313022012-09-28T18:12:00.002-07:002012-10-10T16:18:59.855-07:00Muscle Memory<h2>
<span style="font-size: small;"><span style="-webkit-text-size-adjust: none; background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 16px;">"Insanity is doing the same thing over and over again <br /></span></span><span style="font-size: small;"><span style="-webkit-text-size-adjust: none; background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 16px;">and </span></span><span style="font-family: Times, Times New Roman, serif; font-size: small;"><span style="-webkit-text-size-adjust: none; background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 16px;">expecting different results." -Albert Einstein</span> </span></h2>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">I can't tell you how annoyed I get when hear my friends complain about how great their workout used to be, but it stopped working for them, because they are getting older. Or, how they have been a swimmer all their life, and it's the best workout, so they don't do anything else, but they've put on 10 pounds.</span><br />
<br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">That's B.S!!</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Honestly, the reason why workouts stop making such dramatic impact is<i> <u>muscle memory</u></i>. Your body will always automatically modify itself to find the easiest way for it to perform a given movement. It's genetic! It's part of what makes human's so adaptive and efficient as a species! But, it also works against you when you work out. This is why it's so important to vary your workout, and change what you are doing constantly. This doesn't mean you have to suddenly take up thai boxing or rock climbing to keep your body on it's toes</span><span style="font-family: Arial, Helvetica, sans-serif;"> (though, those are both great activities which I encourage you to try if you have not).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">By adding weight to a movement, you make it harder. By adding variation to a movement, you make it EVEN HARDER. Adding weight to a workout it the BEST way to maximize it's impact, even if it's just 5 pounds. It can make a beginner movement advanced, and it can help you add variation of movements to your routine!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you do yoga, VARY YOUR PRACTICE! take twists where you haven't, try flipping the dog, work in a new balancing pose. It's the same concept for any workout you do.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">My Problem Area: Lower Ab's</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The place where I have found the most difficult to get that after workout burn no matter how hard I push myself, is in my ab workout (and believe me when I say, I have no 6 pack abs). I do it all! I've tried everything! I do every kid of ab workout under the sun, 7 days a week, and I still found myself developing that lower belly pooch which we all complain about. I admit that I want to complain that it's because I'm getting older but I refuse to accept that. I finally found the best and most consistent results when I strap on a extra 5 pound of ankle weights, incorporate a medicine ball twist here and there in my routine, and mix up my routines regularly. I feel the burn, I see results, and so will you!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bellow are some links with great movements that you should try incorporating into your workouts, if it's too easy for you and you're not feeling the burn- AD SOME WEIGHT or VARY IT or BOTH!</span><br />
<br />
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<a href="http://www.womenshealthmag.com/fitness/reverse-plank-with-leg-raise?workout=6204">http://www.womenshealthmag.com/fitness/reverse-plank-with-leg-raise?workout=6204</a><br />
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<a href="http://www.bodyrock.tv/2011/05/31/amazing-abs-workout/">http://www.bodyrock.tv/2011/05/31/amazing-abs-workout/</a><br />
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<a href="http://www.fitnessmagazine.com/workout/real-plans/celebrity/brooke-burke-workout/?page=2">http://www.fitnessmagazine.com/workout/real-plans/celebrity/brooke-burke-workout/?page=2</a><br />
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<a href="http://www.shape.com/fitness/workouts/bikini-belly-bootcamp?page=3">http://www.shape.com/fitness/workouts/bikini-belly-bootcamp?page=3</a>Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com0tag:blogger.com,1999:blog-7721028751936508013.post-53692702319468015472012-09-27T23:20:00.000-07:002012-10-09T13:17:28.823-07:00Pinterest <div class="MsoNormal" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><span style="font-size: large;">Let's be honest, based on what you pin on pinterest, are you more a deep fried cheese bread kind of person or the light tabouli chicken salad type?</span></b></div>
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It seems that it's so much easier to eat poorly these days and leave it up to your workout to burn it off. But eating healthy doesn't have to be a chore, and working out doesn't have to be a solution to your poor eating habits. Similarly, there will always be a great excuse to skip the gym, or to open up a box of mac and cheese for dinner. It’s the kids favorite meal anyways, right? But the harsh reality that you must remember is that someone out there IS busier than you and they ARE making the time to eat healthy and work out! In law school, I would spend crazy hours in the school library and work long hours late into every night of the week, but I managed to make time to stay healthy! I made the time because I couldn't afford not to be healthy and neither can you!</div>
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Here are some tips to get you started on the right track:</div>
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<li style="color: #222222; font-family: arial, sans-serif; text-align: left;"><i><strong><u>sweet tooth?</u></strong></i> I love dipping berries in greek yogurt and freezing them. Hello low cal fab pre-gym time snack! :) </li>
<li style="text-align: left;"><span style="color: #222222; font-family: arial, sans-serif;"><strong><u><i>N</i><i>o time to work out?</i></u></strong> On study breaks, or even during commercial breaks from a tv show, try doing various workouts durring each commercial. I like to hold a body plank for the duration of one commercial, then switch it up! Do sit ups for the next, and jumping jacks for the next!</span><span style="color: #222222; font-family: arial, sans-serif;"> </span><span style="color: #222222; font-family: arial, sans-serif;"> Everyone has time for this one! It only takes<i> 3 minutes</i> or so.</span></li>
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Rosey Rachel 831http://www.blogger.com/profile/02192549424071945817noreply@blogger.com1