Strawberries are Good to Eat and Good for You!

This weekend my Mother-In-Law and I took my children strawberry picking.  We got plenty of sun and quite a work out (walking, bending, squatting) while searching and picking beautifully ripe and sweet strawberries.  I loved hearing my children talk about all of the things that they wanted to make with the berry's we picked. Every idea sounded more delicious then the next and I just mentally ticked off all of the health benefits that strawberries have to offer.  A definite win-win for a Momma!!

Here are 8 reasons why strawberries are not only good to eat but good for you!

Operation: Beach Body Week #3

Here we are at week #3 and we are adding 2 more exercises to our workout!  This weeks exercises are considered comprehensive because they work more than one muscle group at a time.


Plank Jacks work your core and legs and Burpees work your arms, shoulders, core, legs and glutes (the whole body).  I hope by this time your body is getting used to being worked but these two exercises will probably leave you sore especially if this is your first experience doing them.


Read below for a step by step description for both exercises.

WEEK #3

2 Sets of 10 Plank Jacks

10 Burpees

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Plank Jacks

HOW TO:

• Start in a modified plank position (lift body up with only forearms and toes on the ground) making sure your elbows are directly under your shoulders
• Bounce your legs open  so that that make an inverted "V" making sure you butt stays level with your back and your head is looking at the ground with out your head hanging
• Bounce your legs closed

MODIFICATIONS

**For experienced Plank Jackers: Start in full plank position with hands on the grounds instead of your forearms

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Burpees

HOW TO:

• Start in a standing position with feet together
• Squat down until your hands are on the floor 
• Kick your legs out straight behind you (you'll be in full plank position) make sure to keep you butt level with your back and your head straight (not drooping)
• Pull your legs in then jump with your hands straight over your head making sure you jump from the squatted position 

MODIFICATIONS

**For those experienced Burpee Practitioners: Do a push up while legs are kicked back behind you

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This week's exercises are the most challenging so far.  Each day try to do the full set but if you aren't able to the whole set do what you can and the next day try to do one more than you did the day before!  

I look forward to hearing about your progress throughout the week!

**All pictures found on Google

Get Out and Get Active!

Outdoor workouts burn more calories and boost your mood!

Happy Sunday! Take advantage of this beautiful weather - get out and get active!! Taking your workout routine outside has great benefits.  By simply taking your workout OUT of the gym increases your calorie burn up to 5%.  Take your workout outdoors and increase your calorie burn by 7%. The increase in calories burned is because your body has to work harder to keep your body temperature at 98.6. The fluctuation of outdoor temperatures and terrain also help to increase calorie burning.  Also, outdoor workouts is natures Zoloft :)  According to a study done by English researchers, 71% of people who took a 30 minute walk outside felt less stressed when done where as  72% of people who walked in a gym felt MORE stressed!


More calories and a better mood? Sound like a win-win for outdoor workouts!  Have fun in the sun with the Cardio and Strength Training Circuit below...


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At the track:

1. Walk/Jog around the track for 5 to 10 minutes to warm up.
2. On a straight away Mark off 20 feet and 50 feet (50 feet is about 17 yards)
3. Start at the 20 mark and sprint as fast as you can to the 50 mark
4. Jog backwards to your starting mark
5. Go onto the grass or infield and do 25 to 50 crunches
6. Repeat steps 3 & 4
7. Go onto the grass or infield and do 10 pushups 
8. Return to your 20 feet mark and forward lunge to the 50 mark and skip back to 20 feet mark (repeat this 2 times) 
9. Bunny hop (two feet together and hop forward landing both feet at a time) from 20 feet mark to 50 feet mark - sprint back to start (repeat this 2 times)
10. Squat from the 20 feet mark to the 50 feet mark (Step with left foot then squat, step with right foot then squat) - repeat this 2 times
11. Walk around the track 3 times
12. Repeat the whole circuit

Let me know how you feel after this workout!!

Happy Friday!

Happy Friday!! What have you accomplished this week towards your overall fitness? 

Right it down and celebrate your accomplishments! 

Have a great 

weekend!!

Want Legs Like A Dancer?

Want lean and toned legs like a dancer? Try the PLIE SQUAT!

These squats work your inner thigh as well as your gluteus minimus (side of the butt)

HOW TO:

• Stand with legs wider than shoulder width with your toes turned out slightly. 
• With your back straight, bend your knees to lower yourself until thighs are parallel with the floor (or as low as your flexibility will allow) while keeping your heels on the floor. 
• Pause then slowly raise to your starting position. 

**Want to Take it Up a Notch?  Add weights to your hands.  You can hold them by your side the whole exercise or curl them as you raise back to the starting position.

Operation: Beach Body Week 2

I apologize for the late post.  I was having some difficulty with my Blogger account.

I hope everyone had a great week of Body Weight Squats and Calf Raises! This weeks exercises target the core.  So, after completing your squats and calf raises, do 25 of these two exercises. Let me know if you have any questions!

WEEK #2

25 Bicycle Crunches

25 Seated V- Ups

Bicycle Crunches target your obliques (side abdominal muscles)

HOW TO:

• Lie flat on the floor with your hands behind your ears.
• Raise your legs to be 6 inches off the ground and raise you shoulders so your arms make a wide "V"
• Use your abs to bring your left elbow to your right knee and your right elbow to your left knee.
• For more of a muscle burn, do these slowly.
• To get some cardio during this exercise, do these faster.

MODIFICATIONS

**Experienced Bicycle Crunchers: Lower your legs to be 2 inches off the ground**


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Seated V- Ups: target the rectus abdominis (six pack muscles), the transverse abdominis (muscles along side of stomach) and the quads

HOW TO:

• Start in a seated position with your hands on the floor behind, elbows bent with fingers pointing towards your body.
• With your legs together,  lift them 2 inches off of the floor leaning back slightly
• Squeeze your abs and pull your knees into your chest then extend them straight out without letting your feet touch the floor
• Make sure to inhale while knees are at your chest and exhale while legs are extended

Modifications

**Experienced V-Uppers:  Hold legs extended for a count of 5 before pulling the knees into your chest

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Do one set of these 2 exercises every day along with the exercise from last week.  IF you are unable to finish all 25 of any of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

**All pictures found on Google

Join us THIS Saturday!