Hello! Hello!! It's ThursYAY baby :D
​How are you? How's your week going?! I hope you're making this a productive week, especially if you ate loads of calories on Valentine's Day :D  All the more reason to get in a good sweat session (or 2...lol) before the weekend! Lets do this!! 

Today's post is how to get a fabulous body no matter what your age! How do we keep lean and fit long into our golden years? Can we still get a fabulous body even if we're flashing a senior citizen card?! YES!!! The strategy is doing it with intensity. You can make 80 look like the new 60 if you're smart about your lifestyle choices and approach them, particularly exercise, with intensity. 
We may have received a certain genetic package from our parents, but it's not our fate to be governed by it. We can change the expression of genes through lifestyle choices, none more powerful than eating clean and intense, strenuous exercise.
The following are 5 strategies you can incorporate into your next workout...to drive the power of your workout to a higher level, get more work done, lift heavier, sweat more, and think about your movements. All these bring added value to your training! Lean body, here it comes!! :D

​1. Include all 4 varieties of exercise in your training.
- Aerobic exercise to increase or maintain aerobic capacity.
- Strength training to build and maintain muscle.
- Balance activities like rebounding or training on a Bosu to build core strength, a combination of strong core muscles and a sharp nervous system.
- Flexibility to remain limber and agile and on your feet, well into your later decades.

2. Focus on regular strength training and strive for muscle failure.
Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that commences in our 30s. Progressive strength training, performed 3 to 4 times per week, will help build muscle and brain mass. You must train to the point of muscle fatigue and failure. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.

3. High-intensity interval training is king.
Incorporate varied rates of exercise into your workout. High-intensity interval training repeatedly proves it's 1 of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
Results speak loudly. By adding even 1 sprint of 30 seconds into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn-back-the-clock, fat-burning agent produced naturally by the body that ensures a lean physique. That's likely the reason it has been manufactured synthetically, but the Food and Drug Administration doesn't approve taking HGH for these purposes. Instead, make your own. Train hard and in intervals.

4. Put your mind into the muscle.
Engage your mind in your training. When you're mentally present for reps, sets, steps and strokes, physical payoffs are far greater. This is because we now know that the brain is plastic, meaning it can change. In Dr. Norman Doidge's book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. "Each thought actually changes the structure and function of your brain by affecting the neurons at the microscopic level," he writes.
Another way to increase the intensity of your workout is to bring your brain along for the ride. When performing leg extensions, think of the explosive power of those legs and all that blood you're pumping to your heart and back to the quads. Approach physical exercise with a seriousness of purpose.

5. Eat clean.
Diet provides the greatest influence on health. Follow up your ferocious efforts in the gym with clean fuel for maximum benefit. Don't waste all that effort on junk! Fuel up smart ;)

​Now that you've read this, incorporate these strategies into your next workout! How about doing that workout before going to sleep or tomorrow?! Just do it :D
If you have ANY comments about this post...don't be shy...bring them on!!!
​Have a FITastic weekend! See you right back here on Monday. HAPPY ThursYAY!! 

​Hey! Hey!! HAPPY ThursYAY :D
​How are you doing? How's your week going?! I hope you're making this a productive month so far! Are you getting your sweat on and crushing your current goal(s)?! Remember...any type of physical activity that gets you off of that couch and sends your blood circulating is going to help ;) There's evidence that even exercising for 10 minutes at a time still delivers long-term health benefits! Opportunities to move are all around us and the fitter you get, the more you want it!! 
​The best type of exercise is the kind that you like because that's what you'll most likely stick with. Have you ever used Slam Balls? If not, I've got you covered!! Today's post is about the gym ball that'll give you a cardio strength power packed workout!!! YES, please :D 
​You've probably seen Slam Balls at the gym and figured they were Medicine Balls. But discover the toning tricks that only Slam Balls can do and you'll be hooked on this cardio-strength exercise tool! I got 1 of these for Christmas and I LOVE (February is full of LOVE...lol) this miracle worker!! :D Unlike other exercise balls, Slam Balls are made for both weight lifting and throwing and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and a fiercer fat burn. I feel more powerful and bada** when I train with my Slam Ball 3 days a week :D Each throw is a full-body strength and cardio workout. You have to go from squatting low to holding the ball high and because you have to generate much power to throw it from overhead back to the ground, you involve every muscle and spike your heart rate. 

​Overhead Slam How To: 
​Start standing with the ball on the floor just in front of you. Keeping your back straight, squat down, pick up the ball off the floor and stand up with the ball over your head (use your legs and hips to "jump" the ball up over your head, like a barbell clean) then slam the ball back down to the ground as hard as you can. Catch it on the bounce and repeat. 

​ - Use a 6 to 8 pound ball for beginners. 
 - Use a 10 to 12 pound ball for intermediate exercisers.
​ - Use a 16 pound (and up) ball if you're advanced.

SLAM BALL WORKOUT

15 Overhead Slams

15 Push Ups

15 Overhead Slams

15 Tricep Dips

15 Overhead Slams

15 Crunches

​Repeat 3 to 5 times.​

 
​There's more you can do with this ball than just slams. You can move in any direction with it as you target multiple muscles and improve your balance and coordination. I suggest starting with the above workout and focus on form. As you become more experienced, up the weight and get more creative :D 
​If you want to purchase a Slam Ball, they're easy to find. My husband bought my ball at Target for $30.00. So...are you ready to tone and torch? Game on!!
​Enjoy the rest of this week! Be FITastic :D I'll be right back here on Monday!! 

Hello! Hello!!
​How are you? Are you having a productive week so far?! Or you haven't had time? Low energy? Or you've been on the go? Not a problem!! It's only Thursday, so lets end this week by working up a sweat!!! There's still time to make your weekly goal baby :D I don't believe that I have posted the following, so it's about time that I do...lol! :D Hopefully you'll want to get in a bada** workout after reading today's post about KETTLEBELLS!!

These days, kettlebells are a staple in nearly every gym in the world. Kettlebells burn loads of calories, builds core strength, and delivers the same aerobic benefits as running, with little stress on the joints. No wonder the kettlebell swing makes other gym moves envious...lol! BUT done wrong (and it's done wrong a lot), your risk for injury shoots way up!! The following tips will help to master the motion and get more out of every session ;)

​ - Stand tall, holding the handle with both hands, feet firmly planted shoulder-width apart. 

​ - Keep your back flat, lean forward from your hips to bring the weight between your legs (until your forearms touch your inner thighs). 

​ - Powerfully snap your hips forward and squeeze your glutes to stand.

 - Swing the weight in front of you, keeping your arms straight but not locked.

​ - Let the momentum carry the bell to about chest height, until your body is in a straight line, core braced. 

​ - Reverse the movement to bring the weight back between your legs and continue as 1 fluid movement. 

​Note: How high you raise the kettlebell depends on the version of the move you're doing. For example: With the Traditional swing, the kettlebell rises to chest height and with the Overhead swing, you raise it all the way overhead. 

​Now that you know how to "swing" into shape, give the following beginner-safe moves a FITastic workout :D If you don't have a gym membership, kettlebells are inexpensive and can be bought just about everywhere. I recommend using a 10 to 15 pounds (4 to 6 kilograms) kettlebell if you're a beginner and a 15 to 20 pounds (6 to 8 kilograms) kettlebell if you have experience with them. 

  
ROW
​Works upper back, shoulders, biceps, and abs.
Hold kettlebell in right hand with arms hanging straight at sides, legs staggered a few feet apart with left foot forward. Bend at waist so torso is at a 45-degree angle to floor, back straight. Lift kettlebell to rib cage, pause and lower for 1 rep. 
​Complete 15 to 20 reps.
​Repeat on opposite side.

LUNGE UP
Works shoulders, abs, and legs. 
​Hold kettlebell in left hand with arm extended above shoulder, weight resting on back of wrist. Step left foot back into a reverse lunge. Step forward to stand for 1 rep.
​Complete 10 to 15 reps.
​Repeat on opposite side.

HALO
Works shoulders and legs.
​Grip kettlebell handle with weight on top and hold at chest height. Stagger legs and bend knees. Lift weight to eye level. Slowly circle it around head to the left (weight and handles swap positions as you go). Circle it to the right for 1 rep.
​Complete 5 to 10 reps.

PUSH PRESS
Works shoulders, triceps, abs, and legs.
​Stand with feet hip-width apart. Hold kettlebell in right hand at shoulder height, weight on back of wrist. Squat then stand as you press kettlebell overhead. Return to start for 1 rep.
Complete 10 to 15 reps.
​Repeat on opposite side.

SQUAT AND CURL
Works biceps, upper back, abs, and legs.
​Stand with feet shoulder-width apart, toes turned out 45 degrees, gripping kettlebell with both hands at chest height. Squat until thighs are parallel to floor then do a biceps curl. Return to start. Do 2 squats then do 2 curls at the bottom of the second squat. 
​Continue adding reps to finish with 5 to 10 squats and 5 to 10 curls.

Of course, I should add:
SWING (Traditional)
​Works abs, glutes, and hamstrings.
​This kettlebell move is described above. If you know what you're doing, try using 2 kettlebells. 
Complete 20 to 25 reps.

   
​Keep in mind that feeling the ground with your toes helps you recruit your glutes and hamstrings. Overly cushy running shoes make it easy to rock forward, which can put your back at greater risk for injury. That said, training in minimal sneakers on a firm surface is best for both safety and performance when using kettlebells ;)
​If you have ANY questions, let me know and I'll get back to you!
​See you right back here on Monday!!
​HAPPY ThursYAY :D ​

​Hello! Hello!! HAPPY Thursday :D
​How are you today? How's your week going?! Can you believe tomorrow is December 1st already?!! Is it me or does time go at lightning speed...lol? Now that many of us survived Turkey Day, it's time to look ahead and plan for next month!! I don't know about you, but for me, the holiday pace really starts to pick up right about NOW...lol! My house is decorated (YEAAA) but I have gifts to buy, cards to write, treats to deliver, gift wrapping to do, packages to ship, holiday movies to watch, and parties to attend!! How do we find time to workout...lol? :D Even though the holidays are staring straight at us, there's ALWAYS time to exercise! Take charge of your health and stay on track this month!!
​Are you ready?!! Join me and complete the following exercise routine for the first week in December :D
Only 30 minutes each day!
​No equipment needed!! So what's your excuse...lol?!!
​Do each exercise for 1 minute then move onto the next. Complete 2 rounds and rest when needed ;)

- Squats

- Push Ups

​- ​Mountain Climbers

​- Plank

​- Lunges (left)

​- High Knees

​- Jumping Jacks

- Burpees

- Crunches

​- Lunges (right)

- Spiderman Plank

​- Squat Jumps

- Glute Bridges

​- Russian Twists

​- Wall Sit 

​Start this routine TOMORROW (December 1st)! Continue daily until NEXT Friday!! Baby, it's getting cold outside but lets keep the sweat going strong...lol :D 
​Don't forget to warm-up AND cool-down!
Drink plenty of water!!
​See you right back here on Monday!!! ​

Hi there! HAPPY Monday!!
​I hope you had a great weekend! I certainly did, however, it went by at lightning speed...lol :D BUT I'm always ready for a new week and it's been a productive Monday! How's your week going so far?! Ready to push yourself, burn calories, and add some sexy muscles too? WOOO WHOOO!! I'm going to jump right into today's post :D

​A JUMP ROPE is an old-school piece of exercise equipment. But don't be quick to write off that baby with handles...it torches more calories (up to 762 per hour) than just about any other piece of equipment. The following is a power-packed 15 minute routine which alternate rope internals and super-sculpting body-weight moves. Give the treadmill a rest with this fast do-it-all routine by Marc Santa Maria, the National Group Fitness Director for Crunch Gym.

​WORKOUT...
- Total time: 15 minutes.
​- You need: A jump rope. To make sure it's the right size, hold the handles in each hand, step on the rope's center with 1 foot, then hold the ends up so the rope is taut. The handles should be at shoulder height. If you need to shorten the rope, you can tie a knot or 2 at each end below the handle. 
​- How it works: Do these moves in order for 2 1/2 minutes each. If you're feeling like a jump rope rock star, go ahead and repeat the circuit for a killer 30-minute session!​

1. Side-to-side jump:
​Jump rope, hopping laterally to the right with feet together and knees soft (as if you were hopping over a small object) and landing on balls of feet, for 1 revolution, then immediately hopping laterally to the left for the next revolution. Continue quickly alternating sides for 2 1/2 minutes.

2. Push-up side plank:
​Works shoulders, chest, triceps, biceps, abs, obliques, glutes, and quads.
​Start on floor in plank on palms. Do 1 push-up (bringing chest to floor), then come into a side plank on right palm, stacking feet and reaching left palm high. Return to plank on palms and do 1 push-up, then rotate into a left-side plank. Continue doing 1 push-up and alternating side planks for 2 1/2 minutes. 

3. Single-leg double jump:
​Jump rope for 2 1/2 minutes, alternating 2 hops on your right leg for 1 revolution (do the first hop over the rope, then the second as you wait for it to circle around), then 2 hops on your left leg for 1 revolution.

4. Crab-walk touch:
Works shoulders, triceps, abs, obliques, and glutes.
​Sit on floor with knees bent, feet flat, and palms on floor next to hips (fingers face forward). Press into hands and feet to lift hips to start. Walk hands and feet 1 step to the left, then extend and raise right arm and left leg to meet above hips. Return to start, and walk hands and feet back to center. Switch sides; repeat. Continue quickly alternating sides for 2 1/2 minutes.

5. Staggered-leg switch jump:
Jump rope, hopping left foot forward and right foot back for 1 revolution, then hopping right foot forward and left foot back for the next. Continue alternating sides for 2 1/2 minutes.

​6. Single-leg balance:
​Works abs, quads, and hamstrings.
​Stand on left leg with arms by sides and raise bent right knee to hip level to start. Extend leg straight forward, flexing foot (keep hips square). Hold for 2 seconds. Return to start. Continue extending and bending leg for 1 minute 15 seconds. Switch sides; repeat.

​R you ready to give this 15-minute express workout a shot? The routine is a fun way to melt fat with a twist!! You got this!!!
​Have a HEALTHY week! I'll be posting again on Thursday!! See you then!!!
​Bye :D 

​Hellooo! HAPPY Thursday!!
​How are you? How's your week going?! I hope all is well and you're getting plenty of exercise :D Now is the time of year when many of us start to fall off the fitness wagon. Beach days are over (for most of us...lol), grilling is less frequent, and we're adjusting to the time change. I personally DON'T like it getting dark earlier! I prefer daylight and being outdoors!! Although the days are shorter and Winter is just ahead, our healthy habits should still be a priority :D Keep the positive vibe going and lets add a twist to your next sweat session! Are you ready?! You got this!!!

​Spell your name and that's your workout...

A - 50 Jumping Jacks

B - 25 Sit Ups

C - 20 Push Ups

D - 35 Squats 

E - 15 Burpees

F - 15 Tricep Dips

​G - 1 Minute Plank Hold

H - 50 Sit Ups

I - 40 High Knees

J - 20 Push Ups 

K - 2 Minute Wall Sit 

​L - 15 Sit Ups

​M - 25 Squat Jumps

N - 50 Jumping Jacks
​
​O - 25 Sit Ups​​​

P - 30 Squats
​
​Q - 15 Push Ups

R - 10 Burpees

S - 25 Squat Jumps

T - 30 Jumping Jacks

​U - 15 Sit Ups

V - 1 Minute Wall Sit 

W - 20 Burpees

X - 20 Tricep Dips

Y - 40 Jumping Jacks
​
​Z - 1 Minute Plank Hold

​Complete 2 sets. If your name is short, go for 3 sets. For a bigger challenge, spell your last name too :D
Don't forget to warm-up and cool-down.
NO equipment needed! NO excuses!! Bring on the sweat!!!

​If you have ANY comments OR questions, I'd love to hear from you ;)
​Have a productive couple of days! You get what you work for NOT what you wish for!!
I'll be posting again on Monday! See you then!!
​Bye!!! ​

​Hello there! HAPPY ThursYAY!! 
​How's your week going? Are you crushing your goals? I hope you're making this a productive week!! If not, don't sweat it too much and pump yourself back up :D Beat your excuses and get results...your body will be glad you did!!! 

​Today's post is about RUNNING (part 1 of 2). Many people run to lose weight, to stay fit, to slay stress, or simply to get that fantastic high! Runners high...that euphoric feeling that makes you want to run forever...lol :D Running is an exercise/sport that also requires no equipment and can be done almost anywhere. Running is incredibly appealing, no matter what your reason is for pounding the pavement. Part of the appeal is that you don't have to drag your butt to the gym or awkwardly use equipment while others check you out...lol! Fall is an awesome time of year to start running! The weather is cooler and the scenery is beautiful with the change of colors!! BUT...what if you don't know how to run or where to begin? No worries!! The following information will help you get started if you're a beginner ;) Are you ready? Lets go!! 

​- Schedule a running workout 3 times per week. For example: Monday, Wednesday, and Friday. Taking the weekend off. Make a schedule that works best for you but space it out, so you're not running 3 days in a row ;)

​- In the beginning, commit to running for 30 minutes. No more! No less!!

​- Warm up for 5 minutes by walking to prepare your body for the demands of running. Start out at an easy effort and progress to a purposeful walking pace by the end of 5 minutes. 

​- Alternate running until you hear your breath and walking until you catch your breath for a total of 20 minutes. Run by your body and breath. You may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath. This is NOT a bad thing...lol! This may be where your body is fitness-wise right now. Go with it! Tune into your body and avoid pushing to go longer!! A few weeks down the road, that 15 to 20 seconds will grow to 30 or 45 seconds or even a minute. Also, the time it takes you to catch your breath will drop :)

​- In the beginning, keep the total time of the running portion of the workout to 20 minutes until you build up to running for 20 minutes total. Maintain the total time of the workout and allow your body time to adapt to the demands of running until you go farther. It may take you several months to run for 20 minutes but once you're there, you'll be able to add on more time! Be patient with yourself and don't give up!! 

​- Invest 5 minutes to cooling down and gradually bring your body back to its resting state. Like the warm up, it bridges the gap between running and reality and aids in the recovery process. 

​- Some people are natural heel-strikers, while others tend to lead with their toes. Neither form is inherently better than the other. You're less likely to become injured if you simply maintain your natural stride! 

​- Invest in a good pair of running shoes. RUNNING shoes :D If you're new to running, I suggest purchasing them at a specialty running store, where employees can recommend models based on your ability and goals. However, I'm not suggesting that you need to purchase the most expensive pair of runners! It certainly doesn't hurt to ask which models are on sale!! :D 

​- Socks are important too. I hate blisters...lol! You want a breathable, snug sock that's not suffocating. Look for a sock without thick (or any) seams. Decide if you want a no-show sock or 1 that covers the back of your ankles where shoes will often rub. 

​- Every beginner should have a timing device to help manage his/her training. Whether you choose a standard watch, a high-tech GPS watch, or use your phone, just make sure to pick a device that works for you and your budget. 

​- If you want to have music...choose a good playlist...lol! Many people like a combination of upbeat music to accompany them on the run. Music keeps me moving forward and staying focused. In the beginning, music kept my mind off being sore :D

​If you have a question about part 1 of this post, leave it in the comments section and I'll reply right back :)
​Running is a great way to get fit, boost your health, and gain confidence! If you're a beginner, watch out, you just might find yourself wanting to sign-up for a 5K in the near future!!

​I'll be posting again on Monday! Be sure to check back in for part 2!! Bye :D

Hello! HAPPY Thursday!! 
​How's your week going? How are your goals coming along? Are the goals you're working on realistic?! I'm asking because someone I know made a comment and got me thinking that sometimes the expectations we have of ourselves are highly driven by what we see in the media. Each of us are different. Our expectations and GOALS should be based on "how we feel" and not so much on "what we see." Set goals that'll help you feel more confident, healthy, and strong about yourself. For example: I'm 51 years old and my skin is getting thinner as I age. Instead of striving to look as thin as someone walking down the runway, I work on looking fit and healthy. I feel more confident with some weight under my skin...lol! This is a good example of how everyone's different. Each of us are built differently. So...make sure that your goals are realistic and you're doing it to make yourself happy. Don't focus too much about what you see in the media...instead work harder, eat better, and feel happier! It's only Thursday, so lets keep going and finish this week going strong!!

​Today's post is all about Body-Weight Training. I absolutely LOVE doing body-weight training with clients! The moves require NO equipment and you can do them almost anywhere!! Which means...NO EXCUSES...lol! Body-weight moves will knock off the pounds, shake up your routine, and improve your body! Not only do body-weight moves tone and blast calories, they'll also build the lean muscle your metabolism needs to stay active during the other 23 hours of the day. Sounds great to me :D 

​The following are 7 moves that you can do for a fast and crazy workout or throw 1 or 2 into whatever workout you're doing for the day. Lets do this! Feel the burn baby!! 

​1. BURPEE
I previously did a post on this love to hate move...lol! Work it and no muscle is left idle during a burpee. You work your shoulders, back, chest, arms, abs, glutes, quads, hamstrings, and calves. How does that sound?! :D 
​Do 3 sets of 12. 

​2. SQUAT JACK 
​This supercharged version of a jumping jack sculpts your butt, thighs, shoulders, chest, and abs. This move is a heart pumping plyometric but with less impact then a lot of other explosive moves.
​Go for 1 minute, rest for 30 seconds. Do this 3 times. 

3. SPEED SKATER LUNGE
​The skater provides BIG burn. You activate all of your posterior muscles.
​Give it all you have for 20 seconds then rest for 10 seconds. Do 8 to 10 times. 

​4. HIGH-KNEES SPRINT
​Run in place as fast as you can, pulling your knees up as high as you can. Don't let your arms just swing. Pump them with all the power you have. This will help you pull your knees higher and activate upper-body muscles, turning this move into a total body all-in-one workout.
​Do 5 rounds of 30 second sets. 

5. JUMP-SWITCH LUNGE
​This move tones the heck out of your abs, butt, and legs. Yes, please :D If you swing your arms overhead, it works your shoulders, arms, and lower back too.
​Do 6 to 8 sets for 30 seconds.  

6. PLYO PUSH-UP
​This move is a tough one...lol! Make your push-up fly and you'll bring on the benefits. Before you try, make sure you can do 3 to 5 classic push-ups. When doing this move, bend your elbows slightly when you land to absorb some of the impact. 
​Shoot for 2 to 3 sets of 3 to 6 reps.

7. PILATES TEASER
​As far as abs moves go, not many beat the teaser for calorie burn. You're pulling your upper body off the floor. If you weigh 130 pounds, you're lifting 65 pounds with your abs. Bring it on :D 
​Try doing 3 sets of 8 to 10 reps. 

​If you don't know how to do a body-weight move, you can google it online. There's plenty of sites that'll walk you thru the exercise :) 

​Weights and machines definitely have their place, but you can reap incredible benefits with body-weight moves. Keep reading and maybe you'll gain more then a bad-a** shape ;) 

​- As I mentioned before, it can be done almost anywhere. Body-weight training is a NO EXCUSE way of exercising! No need to join a gym if you can't afford it!! The workouts don't cost you a penny!!!

​- There's no waiting game with body-weight exercises. When you train with weights and machines, you often have to adjust the weight during your workout and that takes time. Or...when working out at a gym, you often have to wait for machines to open up or for other people to finish with the weights you need. 

​- Some of the best exercises for slimming down and toning up are body-weight moves. The best way to do body-weight exercises for maximum fat burning is to use alternating set formats with minimal rest between movements. 

​- Body-weight moves builds balance and prevents injury. It builds a well-balanced body where the muscles on the front of you are in proportion with those on your backside.

​- Want hotter abs?! Of course you do...lol!!! You can sculpt them while watching TV in your living room. Every key body-weight exercise is extremely core intensive and targets your abs way more then the barbell or machine alternatives.

​- Do you think that you need to pump iron to build muscle? You can get super strong and toned without doing any heavy lifting!! All you need is a few movements that activate all the right muscles ;) 

​- There's no denying the instant gratification that comes with using heavier weights in the gym. However, you can use body-weight exercises to get the same level of satisfaction and more. With body-weight moves, you're always striving to perform more advanced skills. There are loads of ways to design workouts using these same exercises based on your goals! The options are endless!! 

​If you have ANY questions OR suggestions, leave it in the comments section and I'll get right back to you.
​If you want a late week challenge...try a few (or all) of the body-weight moves listed in this post! Some are tough BUT so dang rewarding!! :D
​I'll be posting again on Monday! Be sure to check back in!! 

​Hello there! It's Monday...WOOO WHOOO!! Did you have a good weekend? I hope you had a productive one!! Lets make this a FITastic week and work on crushing some goals! Sound good?! :D
Today's post is all about adding a furry pal to your exercise session. Dogs are far from just fluff and sloppy kisses! Above is my fur baby (lots of fur...she could use a haircut...lol) and she loves the outdoors!! Holiday (Holi for short) often reminds me when it's time for a walk or time to play :D She makes a great accountability partner...lol! Holi loves the whole cardio thing...especially when she decides to chase a squirrel!! :D Working out with your dog is a FUN way to stay in shape! Exercise is as important for your dog as it is for you!! Plus, a well exercised dog is often a well behaved one! It's a win-win situation!!

​Studies are confirming that canine owners are more likely to exercise regularly and to be fit and healthier then their pet-free peers. People who exercise with their dogs are more likely to maintain a consistent routine then those who sweat solo. "Canines can offer energy, enthusiasm, and social support," says Shirley Archer, a spokesperson for the American Council on Exercise.
​Dogs make awesome workout buddies! A dog's always ready and willing to go!! Unlike a workout partner, neighbor, or coworker, an ever eager furry pal never cancels on you at the last minute, complains about being tired, or backs out from rain or snow.

​Dog owners often log in double workouts. Sometimes we don't see taking the dog out as a sweat session. But don't discount those walks. If you keep a moderate pace, you can burn up to 68 calories in 20 minutes! Yes, please!! Throw in some high energy games of chase, tug-of-war, and Frisbee, and you'll stoke your metabolism even more!!!
​Here's a workout to try with your dog...
​Sprint for 1 minute, then command your dog to sit or lie down while you do as many burpees (yes, you read it right...lol) as you can in 1 minute. Continue doing this for 10 minutes, then repeat up to 2 more times, swapping out burpees for squats, lunges, or pushups! You got this!! Just do it :D

​There's no need to limit yourself and your furry pal to walks around the block or runs in the park. Dogs crave adventure and many breeds are perfect hiking, biking, skating, or swimming buddies. Just be mindful with some of these activities if your dog loves a good squirrel chase...lol! But overall, dogs want to be your fitness buddy!! The emotional and mental bond you share is pretty amazing!!!

​Did you know that dog owners are less likely to suffer from diabetes, heart disease, and high blood pressure?! It's true!! Whether healthier people tend to be pet owners or people with dogs tend to sweat more, it still equals lower risk ;)
Just a few things to keep in mind  when working out with your fur buddy...
​- Check with your vet, as some breeds are better suited for exercise then others.
​- Dogs can't complain about being tired, sore, or needing more downtime, so it's up to you to monitor their effort and recovery closely.
​- Make sure your dog wears a life vest if they're going paddle boarding or kayaking.
​- Even though dogs don't sweat, they still need lots of water. During workouts, keep your dog sipping every 15 - 20 minutes.

​What if you don't have a dog?! No worries!! You can still get in some canine workouts! Volunteer to walk or run a pound dog!! It's an awesome way to workout without the ownership of a furry pal. Remember, working out with a dog is a fun way to stay in shape :D

​Exercise isn't just a nicety, it's a necessity for maintaining optimal physical and mental wellbeing. I'm sooooo glad that this fur baby of mine loves the outdoors and exercising...lol! Life is good!!
​If you have any comments, I'd love to hear from you! If you have a question about volunteering to walk or run a pound dog in your area, I'll try my best to find the answer!!
​Have a great week! Make it productive and of course, try some exercises with your furry pal!!
​I'll be posting again on Thursday :)

​Hello! HAPPY Monday!!
​How are you doing today? Did you have a good weekend?! I had an awesome weekend! But...no matter how great my weekend is, I LOVE LOVE LOVE Mondays!! Am I the only one...lol?! It's the day of the week that I set my goals and it's those goals that keep me motivated and excited about staying fit and healthy! Setting goals for the week is power in my hands and makes me feel empowered and bada**!!

​Burpees are 1 of those exercises that we LOVE to HATE, right? Don't log off just yet...lol! This body weight exercise is truly the total package!! Burpees are a perfect mix of high intensity cardio and allover sculpting. Burpees engage the muscles in your entire body. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets, your legs should feel a little (or a lot...lol) like lead :D Doing 30-second sets will get you the same boost in fitness as doing sprints. This love to hate move has been proven to out burn just about every other exercise.

​Burpees are 1 of the most effective exercises for burning calories. Yes, you read it right :D Not only that, but compared with other resistance exercises, such as lunges, planks, and squats, burpees burn up to 3 times the number of calories...a fat melting 9.6 per minute! SOOO, before you decide that burpees are too hard, or you're too out of shape, or you're too old, or you simply can't do it...lets give it a try!! Burpees are an awesome calorie torching, strength building, full body exercise for dripping sweat (yes, please) and getting a killer workout! AND best of all, it's so versatile, you can essentially perform this exercise ANYWHERE!! NO equipment needed! Zip!! Zero!!! Which means...NO excuses :D

If you're still reading this...u ROCK! Lets get started!!
​Some people look at burpees as an impossible workout. But it's all about pacing yourself and most of all, believing in yourself! Your mind is powerful!! Burpees are all about speed, but don't go too fast or you'll burn yourself out after doing just a few. Trust me...lol!

​THE BASIC BURPEE:

1. Stand with feet together.

2. Crouch and plant palms on floor in front of you.

3. With abs tight, jump feet back to plank.

4. Bend elbows to lower chest and thighs to floor.

5. Press up to plank.

6. Jump feet toward hands.
​
7. Jump as high as you can (make sure feet are under shoulders before launching), clapping hands overhead.

​8. Repeat.

​If you're a visual person, you can find many places online that will show you these steps ;)

BEGINNER BURPEE WORKOUT:

​Do 5 Burpees
Do 1 Squat
Do 4 Burpees
​Do 2 Squats
Do 3 Burpees
Do 3 Squats
​Do 2 Burpees
Do 4 Squats
​Do 1 Burpee
​Do 5 Squats
​Rest 30 seconds to 1 minute. Repeat.


​
POWER BURPEE WORKOUT:

​Do 10 Burpees
Do 1 Squat
Do 9 Burpees
​Do 2 Squats
Do 8 Burpees
Do 3 Squats
Do 7 Burpees
Do 4 Squats
Do 6 Burpees
Do 5 Squats
Do 5 Burpees
Do 6 Squats
Do 4 Burpees
Do 7 Squats
Do 3 Burpees
Do 8 Squats
Do 2 Burpees
Do 9 Squats
Do 1 Burpee
​Do 10 Squats
​Rest 1 minute. Repeat.


​Remember it's all about pacing yourself! Believe you can do it!! You got this!!!
​If you have comments or suggestions about burpees, I'd love to hear from you! If you haven't subscribed yet...do so...that way you don't miss any posts ;)
​Have a FITastic week! I'll be posting again on Thursday!! 
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