Take Responsiblity for Your Own Health

Your legs should be your Powerhouse! Men: If you can bench press more than you can squat...you're doing something wrong.

HIIT : Perform each exercise for 60 seconds with 20 seconds of rest. Complete 3 full Sets with 1-2 minute break between sets.
        (Not hard enough; add ankle weights)

Warm up:
2-3 mile jog and stretch

Wrapping Ankle Touch
Jump Lunge
Calf Raises
Burpees
Sumo (wide) Squat
Crag Walk
Plank
Jumping Jacks
Body (air) Squat
Mountain Climber
Walking Lunge

Cool down:
1-2 mile jog and STRETCH!



What workout did you do today?

"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent."
Calvin Coolidge

        We all know the routine. Everyone and their mother is going to be at the gym, talking about a lifestyle change, and/or have some new diet....for the next month haha! So many people give up before they have even started.
        I want EVERYONE to do something. When you're on the verge of caving and giving up on a resolution walk into an empty room, close the door, and say aloud "I'm better than this, I deserve better, and no excuse or obstacle will hold me back from my goals." Now close your eyes and see yourself bringing those goals to fruition. Manifest your own future with focus and determination!

Image borrowed from www.mindbodygreen.com

        “You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones,” says Marcia Pelchat, PhD

        Everyone in the gym may despise abdominal exercise, but they should be the most important part of your routine. 

Image borrowed from http://hdfitness.co.uk

If you categorized muscle groups in a "food pyramid" style your core would be emphasized at the bottom (largest section) as the MOST IMPORTANT. As your core strengthens, you will begin to notice that your everyday life becomes easier and could even relieve some back pain with a strong mid section. That being said...

Warm-up:
Bear Crawl 20 yards
Crab Walk/Crawl 20 yards

Main Set:
Perform each exercise for 60 seconds with 10-20 second rest in-between.

Side Crunch (left)
Side Crunch (right)
Plank
Burpees
Weighted Russian Twist (grab a 10lbs weight, or gallon of water...or a rock)
Bicycle Kick
Side Plank Raise (left)
Side Plank Raise (right)
Leg Raise 
Plank
Jumping Jacks (tighten your ENTIRE core while doing these)
1-2 minute break

Complete 3 Total Rounds

Cool Down:
Bear Crawl 20 yards
Crab Walk/Crawl 20 yards
YOGAAAAA! :) I like yoga


What's your favorite core exercise?

5 Simple Tips to Burn MORE Calories During Your Workout:

Stop Carrying Around Your Spare Tire!

        1. Cardio/ Strength Training/ Cardio; warm up your body with 15 minutes of light cardio, exhaust a few muscle groups with strength training, and keep your heart pumping by ending with another 15 minutes of cardio. The purpose here is to create a 2 hour "after burn" where your body will continue to burn calories after you left the gym.
        2. Incorporate Your Entire Body; most people know that the more muscle mass you have the more calories you'll naturally burn. Likewise, integrating multiple muscle groups in your exercise will increase the calories your shed off. The new phenomenon of "crossfit" isn't all that new to gym rats but the idea seems to be alien to most people. Complete a MINIMUM 3 sets of 10 reps for each muscle group in your Lower Body, Upper Body, and Core.
        3.Fast Music; You will be surprised at how much harder you will push when you're listening to your favorite fast paced music. Studies have even shown that when listening to upbeat tunes your workout will actually seem EASIER. Don't believe me, try it out!
        4. Interval Cardio; start with 2 minute light jog and 1 minute sprint, until you total 15 minutes. You can actually improve your cardio and overall fitness quicker than with steady paced jogging. If you don't have a running track or trails near by, you'll have to get more familiar with the elliptical or programming the treadmill. To easy for you, try this; 2min jog and 2min sprint OR 1min jog and 2min sprint.
        5. Proper Form; not only will proper form help avoid injury, but just about every exercise you can think of should involve your core. Cardio, stand up straight with your shoulders down and back, tuck in that tummy, and keep your arms moving. Strength training, activating your core will make some exercises easier and help avoid those nasty lower back injuries. In short, ENGAGE YOUR CORE!!

Don't have a gym membership, here's an at-home WOD.

Warm-up:
15 min Interval Run; 1min sprint and 2 min jog

Main Set:
20 Push ups
20 Back Scratchers
30 Crunches
20 Lunges
50 Jumping Jacks
20 Dips
2 min holding Superman
30 Side Crunches (30 each side)
50 Body weight squats
30 Calf raises
 (Repeat 2 times)

Cool Down:
15 min Interval Run; 1min sprint and 2 min jog
20 minutes of Yoga

What did you do today? Any Questions out there?

        The 6 Pack of you dreams is ready and waiting... under that subcutaneous layer :/  Always remember, 30% Gym 70% Diet because Abs are made in the Kitchen! Here's a great WOD to help you get there, enjoy!
Good Form, keep your lower back on the ground and pull your belly button to your spin.

Warm Up:
1-2 mile jog

Main Set:

20 Mountain Climbers
30  Side Crunches (Left and Right)
20 Leg Lifts
2 min Plank
20 Knee ups
30 Side Crunches (Left and Right)
20 Mountain Climbers
1 min Russian Twist
30 Scissor-kick
30 Bicycles
2 min Plank
(Rinse and Repeat 2-3 times)

Cool Down:
YOGAAAAAA!!

        Ask yourself, what Can i do and what can i NOT do?... There is no answer because there are NO Limitations.  

That might look familiar from my Facebook. I hear a lot of "i can't", "well i would if" , "i wish"...etc. Excuses are for the weak who would rather complain than actually take action. If you're serious about making a change, whether it be your nutrition, fitness, or even a pay raise, there isn't a thing in this world that will hold you back EXCEPT YOU!

        Years and years of excuses and self pity held me back from my own dreams BUT I decided to alter my future and took action. I wanted a new life. I am not ashamed of who I was or where i came from, but that's not the life I wanted for myself. During the summer of 2010 I decided to move to the Big CO and live out those dreams. Within three months  left Illinois and in the following three months i became so active that I lost 35 pounds. 35 lbs that I haven't seen since because of a huge lifestyle change.

        THIS, My Friends, is a Call to Action!! Set your New Years Resolution and focus Focus FOCUS! If you truly believe in yourself, you can manifest your own destiny.

Take control of your destiny. Believe in yourself. Ignore those who try to discourage you. Avoid negative sources, people, places, things and habits. Don't give up and don't give in.
- Wanda Carter