Work It Wednesday! CORE with Debbie :)

This was a few years ago :) but still relevant today!

Work IT Wednesday: Shoulder Sculpts

SHAME! I am a day late, but your shoulders can probably still use a little workout right? :)

BTW, that’s my oldest adopted son Donovan :) We love him!

 

AFTER Your warm up (jump rope for 5 minutes and you’re good)

Upright row: 3 sets, 12-15 reps

Single Arm Clean and Press: 3 sets, 10-12 each arm

Lateral Raise: 3 sets, 12-15 reps

Rear Delt Raise: 3 sets, 12-15 reps

Overhead Press: 3 sets, 12-15

FINISHERS

Forward/back, circle front, circle back: 30 seconds each on one arm then the other

 

FREE Workout Wednesday: Total body workout, slim hips and thighs

I’ve been SWAMPED lately, but all good things are coming to MCF!

Enjoy this workout while you wait :)

Fun Friday: The Pinterest Workout

Happy Friday!

OK, so I was totally not getting the big deal about Pinterest when it first made the online circuit, but I get it now! It truly is a legal addiction….. I mean, you get to mindlessly sift through pictures of pretty little things, what could be better?!?! As women are very visual creatures, we have all fallen into the Pinterest black hole at one time or another. Then, our workout time magically disappears :) I know you’re really concerned with getting your workout in (well, at least if you really WANT to feel and look better!) so I’m here to help with a fun little workout.

The Pinterest Workout

Every time you pin an item of clothing: 50 jumping jacks

Every time you pin shoes: 20 walking lunges

Every time you pin a crafty home improvement project: 10 burpees

Every time you pin a hairstyle: high knee runs for 1 minute

Every time you “LIKE” a pin (cause you can’t commit to re-pinning!): 30 walk outs

Every comment: 10 push ups

Every single time you pin a workout you know you will not do (ahem): 20 butt kicks, 20 sumo squats, 20 jump squats, 10 push ups, 10 triceps dips, 50 mountain climbers. Learn from your mistakes…

Every time you pin running shoes: Run for 5 minutes

Every time you get lost looking at celebrity pictures: Plank until your arms cannot utilize your phone or computer

Everytime you think “I should really go workout”: 20 jump lunges

Give this workout a try while you’re looking at pretty pictures and within a week, I bet your schedule will magically clear up for other workouts ;)

As always, MAKE it a Fun Friday and LIVE OUT LOUD!!!!!

Michelle (yes, I am addicted as well!)

Pinterest_Logo

www.pinterest.com

GOALS!!! Effective Goal Setting to Reach ANY Goal

Slim without the Gym

Loads of people want ot lose weight and live a healthier life, but not everybody wants to drop money on a gym. I have a great workout you can do while enjoying one of the easiest ways to get fit: WALKING. So strap up your laces and let’s get to it :)

Walk Fit

Start with a brisk walk, pumping your arms to warm the body, 5-10 minutes.

Perform 10 walking lunges forward.

Double the pace of your warm up walk and punch arms in front for 4 minutes.

Stop and perform 20 jumping jacks.

Take a deep breath and do 10 push ups (if there is a park bench, place hands there. If not, use the grass or trail)

Walk at your double pace again, punching arms overhead for 3-5 minutes.

Perform 10 walking lunges backward.

Walk as fast as you can, pumping arms briskly for 3-5 minutes.

Perform 20 alternating forward lunges.

Do 10 jumping jacks.

Do 10 push ups.

Perform 20 alternating back lunges.

Sprint walk (where it would be more comfortable to run) for 2 minutes.

Cool down by walking back.

You can perform this whole routine outside at a park, trail or even the streets of your neighborhood (watch for cars!) or on a treadmill.

I know some of you are thinking about all the weird looks you may get while doing this: DON’T WORRY ABOUT IT! Weird looks now=envious looks later:)

Have a healthy day!

Michelle

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Thirsty Thursday! Post 4th

Hi everybody!

The above video is brought to you by my son and I hope you can get some ideas on chest and ab work to help build strength and confidence.

Do each move for 10-12 reps, working through the moves up to 5 times total.

 

Did you know that the most healthy individuals on the planet eat pretty much the same diet daily? It’s true! A recent study out of NYU states that the most fit and healthy people stick to the same menu. What’s on the healthiest menus? Check it out!

  1. Oatmeal. Yes, everyday. It does a body awesome, just ask Bob Harper :)
  2. Salads with leafy greens. No iceberg here people. The more color you can get in your salad, the better!
  3. Beans and legumes. Packed with protein and fiber, these truly are super foods.
  4. Lean protein. This includes turkey, chicken, lean red meat and fish, which take sup to #5.
  5. FISH! The essential fatty acids in fish have been proven to increase joint health and aid in weight loss as well as curb craving. Remember, if it’s fried, it’s no longer food.
  6. Fruits and veggies. The healthiest people stick to a diet full of in season fruits and veg, prepared in a variety of ways.

So, now that we are all in on the real “secret”, we can better navigate our grocery stores and feed our families healthy meals. As you can see above, none of this breaks the bank either! Want more? Here’s a sample of a SHORT grocery list from my personal shopping:

  • Produce: apples, romaine, berries, melons, snap beans, lemons, limes, kale, spinach, mushrooms, eggplant, peppers, peaches, nectarines, cabbage, squash, avocado (these change depending on season)
  • Low sodium, no added sugar turkey lunch meat
  • Natural peanut butter
  • Dried beans
  • Long grain brown rice
  • Frozen fish fillets (whatever is on sale, preferably salmon or a meaty white fish)
  • Frozen veggies (great for quick meals and soups)
  • Low fat milk
  • Coconut/almond milk
  • EGGS!
  • Low fat Greek yogurt

These are basic staples in our home. As long as I have the basics, I can whip up just about anything. To keep cost low, buy proteins on sale and portion and freeze for later use. Also, your produce should be in season and you’ll know if it is by the price: the lower the price, the better the produce.

Peaches are in full season right now and I enjoy them in oatmeal almost every morning. Remember that oatmeal that is classified as slower cooking (3 minutes) is better for your digestive system and blood sugar than it’s quicker cooking counterpart.

Peaches and Cream Oatmeal

1/2 cup dried whole grain oats cooked in 1 cup water

1 peach, chopped

Dash of cinnamon

1 small handful of walnuts

Drizzle of honey

Drizzle of coconut milk

Cook oats as directed. Once water has absorbed, throw in peaches and stir, placing lid on top. Cook for about 45 seconds to 1 minute.

Place in bowl and add walnuts and honey (both optional) and coconut milk. Stir together and enjoy with your morning beverage.

Until next time, have a healthy day!

Michelle

 

Oh. My. Goodness…Have you heard about this?

Sorry about the no makeup thing I have going on! LOL

OK, so this is THE challenge for those looking to change their physique. Hey, did you know it’s officially 90 days until summer as of today? Crazy!

The vid above tells you a little about Les Mill’s Pump but you can always click to find out more :)

Now, let’s talk turkey. The investment in this total body transformation system is $245. You get the entire program on DVD (and you KEEP it) plus an exclusive CORE workout when you order through your coach. BONUS!

Your Challenge Pack also includes:

  • Your first 30-day supply of Shakeology®—The Healthiest Meal of the Day®, delivered through Home Direct, our autoship program that ensures timely delivery of Shakeology to your doorstep every month.*
  • A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your challenge.**
  • Plus FREE Shipping!
  • Free Shipping Offer not available in AK, HI, U.S. Territories, or Canada.

But wait, there’s more… hehe. OK you get ME as your coach. Total access. I check your food and keep those motivational saying coming because I know YOU can do this! See? There was motivation right there. Also, BeachBody has asked me to document this particular group, so to make it a little more interesting, the first 4 people to sign up for the challenge get 2 free one on one sessions with me so that we make CERTAIN your results are inevitable. Awesome? You bet! I’m taking 10 people into this challenge group and all 10 get guaranteed access to my online class about rockin your life (mind, body, and soul) this summer. Pretty cool deal right? You get the tools needed to make the physical change, the trainer/nutritionist/coach to ensure that happens, 2 FREE sessions with me (if you live far away, it’ll be online or by phone, but still me!), and access to a course that truly will rock your life. Steps are super easy: JOIN MY TEAM and let me know you want to PUMP! I’ll get you where you want to be :)

To the FIT LIFE!

Michelle