Christmas Week!

I am sooooo excited for this week! I have so many fun things planned and I can't believe it's already time for all the celebrations!

#1 on the list is starting, yes STARTING my Xmas shopping! Eeeeeeeeeeek!

The hubby and I are going here tomorrow night!

Showing friends what this class is all about on Wednesday morning!

Making festive healthy treats from here with Heather Friday!

Must find/make one of these for our family party Friday night!

Really excited to kick this week off with a good workout too!

Here's a shweaty one for ya!

Incline: 1.0

Time: MPH:

0-5 6.3

5-7 6.5

7-9 6.6

9-11 6.7

11-16 6.8

16-21 6.5

22-23 7.5

23-24 6.5

24-25 7.5

25-26 6.5

26-27 7.5

27-29 6.5

29-30 6.3

Followed by:

10 jumping jacks

10 squat + knee raises (following each squat, alternate raising knees towards chest, should do 10 on each leg

30 lunges

40 wall arm toners (wall pushups – 1^st set with wide set arms, 2^nd set with arms closer together to target triceps)

50 second plank

40 crunches

30 lunges + kickbacks

20 squat + bicep curls

10 jumping jacks

*Repeat twice

ENJOY

XOXO

Day 3!!!

Day 3!!!!

Here's your SHREDMILL workout! The speeds I used are listed to the right.. feel free to do what you would like :)

2 Minute Brisk Walk (fast) @4.0 mph

5 Minute Run @6.5-7.0 mph

1 Minute Sprint (all out) @8.5 mph

2 Minute Brisk Walk (fast) @4.0 mph

5 Minute Run @6.5-7.0 mph

Repeat 15 minute set 4 times for 1 hour cardio blast workout.

Followed by:

100 pushups and…

▪ Incline Dumbbell Press 3 sets of 15 reps

▪ Dumbbell Shoulder Press 3 sets of 15 reps

• Side Lateral Raise 3 sets of 15 reps

• Standing Dumbbell Upright Row 3 sets of 15 reps

• Burpee 3 sets of 10 reps

• Dips - Triceps Version 3 sets of 15 reps

ENJOY!!!!

XOXO

Day 2!!

Whoohoo! Hope you enjoyed yesterday's workout, it's one of my absolute favs! 6 miles in an hour.. pure LOVE.

Here is DAY 2:

5 minute warm-up at 5.0

1 minute 8.0

2 minutes 5.5

1 minute 8.0

2 minutes 5.5

And so on....

Do this for 35 minutes

Follow it up with:

4 sets of 25 squats

And 5 sets of 20 alternating lunges

I set a new goal for myself last night after Heather told me about her AMAZING running goal for the week.. if you look at the running ticker to the right of this page it says 8 miles done, 32 to go..

My goal is to run 40 miles before Christmas! Anyone wanna join in the fun!?!?!

Hope you have a fabulous, sweaty workout!

XOXO

12 Days Til' Christmas Challenge!

So.. here it is! The 12 Days Til' Christmas Challenge! As I was sitting on my couch last night with the hubster, I was trying to think of something that would be fun to encourage fitness with my friends and family before the holidays! That's when the word "challenge" popped into my head. I love competition (all those years of soccer ha!) and thought it would be fun to have some cross country motivation with close friends! Think of how good we'll feel going into this holiday ahead and ready to eat and drink to our hearts content on the happiest day of the year!

Here's what it entails:

1. For the next 12 days I challenge us to get out and do something active, something for YOU. Doesn't matter if it's a class, a jog around the park, or the daily workout I post.
2. Encourage yourself and those around you by checking in on fb, twitter, or texting/emailing with motivational or inspirational posts!
3. Try ONE new workout you have never done! I think I'm gonna try TRX..heard it's an awesome workout!
4. Share healthy recipes - it can be anything from trail mix and other snacks to full blown dinners!
5. Workout with friends/family!
6. HAVE FUN!

Here's your DAY 1 WORKOUT!!!

Incline: 1.0

▪ 00:00 – 05:00: 4.2 mph

▪ 05:00 – 07:00: 6.3 mph

▪ 07:00 – 09:00: 6.5 mph

▪ 09:00 – 11:00: 6.7 mph

▪ 11:00 – 13:00: 6.5 mph

▪ 13:00 – 15:00: 6.3 mph

▪ 15:00 – 20:00: 4.5 mph

▪ 20:00 – 22:00: 6.4 mph

▪ 22:00 – 24:00: 6.6 mph

▪ 24:00 – 26:00: 6.8 mph

▪ 26:00 – 28:00: 6.6 mph

▪ 28:00 – 30:00: 6.4 mph

▪ 30:00 – 35:00: 4.4 mph

▪ 35:00 – 37:00: 6.5 mph

▪ 37:00 – 39:00: 6.7 mph

▪ 39:00 – 41:00: 6.9 mph

▪ 41:00 – 43:00: 6.7 mph

▪ 43:00 – 45:00: 6.5 mph

▪ 45:00 – 50:00: 4.2 mph

▪ 50:00 – 51:00: 7.0 mph

▪ 51:00 – 52:00: 6.9 mph

▪ 52:00 – 53:00: 6.8 mph

▪ 53:00 – 54:00: 6.7 mph

▪ 54:00 – 55:00: 6.6 mph

▪ 55:00 – 60:00: 4.2 mph

Followed by:

▪ Wide-Grip Lat Pulldown 3 sets of 15 reps

▪ Underhand Cable Pulldowns 3 sets of 15 reps

▪ One-Arm Dumbbell Row 3 sets of 15 reps, per arm

▪ Exercise Ball Pull-In 3 sets of 15 reps

▪ Seated Cable Rows 3 sets of 15 reps

Love to you all and hope you will join in the fun! I can't wait to hear from you!

XOXO

Kickin' Off Xmas!!

Inspiration

Work It Wednesday!

Today is hump day! For me.. it's a tough one, the middle of the week has hit and I kinda begin to feel myself slumping wishing it was Friday. Well, not quite yet.. I've got a killer workout and circuit as your midweek challenge! Just think how amazing you will feel after accomplishing this one. Always feel free to change speeds, inclines, etc. as needed. Goal is to finish!

Workout found here:

60-Minute Rolling Hills

Incline: 1.0

• 00:00 – 05:00: 4.2 mph
• 05:00 – 07:00: 6.3 mph
• 07:00 – 09:00: 6.5 mph
• 09:00 – 11:00: 6.7 mph
• 11:00 – 13:00: 6.5 mph
• 13:00 – 15:00: 6.3 mph
• 15:00 – 20:00: 4.5 mph
• 20:00 – 22:00: 6.4 mph
• 22:00 – 24:00: 6.6 mph
• 24:00 – 26:00: 6.8 mph
• 26:00 – 28:00: 6.6 mph
• 28:00 – 30:00: 6.4 mph
• 30:00 – 35:00: 4.4 mph
• 35:00 – 37:00: 6.5 mph
• 37:00 – 39:00: 6.7 mph
• 39:00 – 41:00: 6.9 mph
• 41:00 – 43:00: 6.7 mph
• 43:00 – 45:00: 6.5 mph
• 45:00 – 50:00: 4.2 mph
• 50:00 – 51:00: 7.0 mph
• 51:00 – 52:00: 6.9 mph
• 52:00 – 53:00: 6.8 mph
• 53:00 – 54:00: 6.7 mph
• 54:00 – 55:00: 6.6 mph
• 55:00 – 60:00: 4.2 mph

Followed with this circuit found here:

Each exercise should be performed for one minute, and then one minute rest before moving onto the next exercise.

1. Body Weight squat

2. Push up/half push up

3. Squat thrust

4. Plank

5. Alternate leg lunge

6. Hip lift (lie on your back, knees bent, press hips up, drop back down at a controlled pace)

7. Side plank (30 seconds each side

8. High knew jog (in place)

9. Basic crunch

10. Mountain climbers

ENJOY!!!

XOXO

Tone It Up Tuesday!

WHOOOOHOOOOO!!!! HAPPY TUESDAY FRIENDS!!!!

Today's workout is a serious burner, as if yesterday's wasn't.. holy cow my legs were shaking!!! I felt like I ran straight up a mountain! Big props to everyone to tried it, you're awesome!!!!

Today's will give you a little taste of both world's.. sprinting and climbing. Combo's are the best right?! I think so. Kind of reminds me of a spin class on a treadmill.. Haha!

Found here:

Minute	Incline	Speed
0-4	7.5	4
4-9	1	6.5
9-13	7.5	4
13-18	1	6.5
18-22	7.5	4
22-25	2	6.5
25-28	1	7
28-29	1	8
29-30	1	6
30-31	1	8
31-32	1	7
32-35	1	6.5
35-40	7.5	4

I'm gonna follow this bad boy with the following:

10 sets of 10 body weight squats

4 sets of 25 pushups

5 sets of 20 walking lunges

I'm all about doing things in 100s :)

Burn baby burn!

Just bought some of this to try:

I've heard great things about it.. high in potassium (more than bananas!) and is perfect for you post-workout!

Here's some background info found here:

1. Vita Coco is 100% pure coconut water, made completely by mother nature.
2. Vita Coco coconut water is harvested from young green coconuts before the water is absorbed into the meat. After the coconut water starts absorbing into the meat, the thicker liquid left behind and extracted from the meat is coconut milk. Although still good for you, coconut milk is a more concentrated source of oil, trans fats and sugar, therefore, much higher in calories.
3. Vita Coco, on the other hand, can benefit those who are trying to lose weight or keep off unwanted pounds, because it’s very low in calories. One 8.5 oz serving of Vita Coco coconut water only has 45 calories. It's low in sugar and has zero fat or trans fats.

What do you think? Have you tried it? Or even tried other brands? Would love your feedback! I'm trying it this morning after my workout!

ENJOY!!

XOXO

This Week's Motto

Tomorrow's Workout and a Busy Week!

Here goes another week of hard workouts and a long week of work! Here's to Xmas $$ to spend on my honey :) The end of the week brings lots of fun which I cannot wait for.. Alan's holiday work party, our cute little love Sophia's 4th bday party, and last but not least, decorating our place for Christmas! YAY!!

This is what tomorrow's workout looks like.. a fun little incline HIIT I made up:

Minute	Incline	Speed
0-5	5	5
5-6	7.5	6
6-7	7.5	4.5
7-8	7.5	6.5
8-9	7.5	4.5
9-10	7.5	7
10-11	7.5	4.5
11-12	7.5	7.5
12-13	7.5	4.5
13-14	7.5	7
14-15	7.5	4.5
15-16	7.5	6.5
16-17	7.5	4.5
17-18	7.5	6
18-19	7.5	4.5
19-20	7.5	5.5

Followed by:

3 sets of 10 reps of the following

1. Bicep curl to shoulder press

2. Forward lat raise to shoulder raise

3. Low rows and reverse flys

4. Isolated triceps

Even though it looks like a short 20 minutes, it'll leave your legs screaming. Feel free to increase the speed if you dare :)

Would love to hear feedback from you if you try the workouts.. always looking for new ones or ways to improve them!

Have fun!

XOXO

Tis the Season

Happy December to you and yours!

This is my most favorite time of the year... decorating, parties, being with friends and family.. what more could you ask for?!

Some things I am really looking forward to:

• My best friend's coming home
• Decorating our cute place
• Baking cookies
• Making gingerbread houses
• Holiday parties
• Cuddling by the fire
• Sledding
• Our first Christmas as Mr&Mrs
• Christmas morning with the fam
• Skiing

I can't wait for all the fun! Hope your holiday season is bright and cheery! Enjoy the time with your family and friends!

XOXO