Abs & Glutes – All About that Bass Circuit

Day 5 in the 6-week shred is all about strengthening the glutes and core. I did this workout on a Friday night and was pretty eager to get my weekend started so I cranked out this core and bun tightening session in less than 30 minutes. You’ll be feeling it in your abs for the next few days, including every time you laugh, cough or sneeze.

on fridays we flex

Here we go!

Start off with a 3 minute warm-up steady state cardio of your choice . I chose to jump rope.

You’re going to need a few equipment pieces for this circuit including a kettle bell, a bosu ball trainer, and an ab wheel.

Perform the following exercise with no rest in-between:

Jump rope 1 minute

Spider push-ups on bosu trainer -10 reps each side 

Mountain climbers balancing on bosu 30-60 seconds (however long you can maintain proper form)

Walking lunges passing kettle bell in between your legs each step – 15 lunges each leg

Kettle bell squat swings 12-15 reps

Ab wheel roll-outs 10-15 reps

Rest 1 minute

Repeat cycle 4-6 times depending on fitness level.

Once you’ve finished the final set and stretched out, you can go home and rest or turn-up if it’s the weekend! Go get protein shake wasted. You earned it!

tired puppy

Advertisements

Sweat It Out – Fat-Blasting Cardio Sesh for a Bikini Body

Ready to break a sweat with the very first workout of the day? Let’s start the 6-week shred right!

Thanks to Zuzka, you can blast fat while learning a wicked cool Czechoslovakian accent. If you didn’t feel like working out before, you will after you watch Zuzka busting her toned tush. Don’t have a gym membership? That’s not an excuse when you workout with Zuzka! Her workouts are designed with constricted space and limited time in mind so they can be performed at home with minimal equipment.

I warmed up with 3 minutes of jumping rope before jumping into Zuzka’s fat-blasting .

Seeing as I usually spend over an hour in the gym, I decided to pair this fat-blasting cardio workout with a few additional arm exercises as listed below:

-Tricep dips

-Dumbbell curls

-Hammer curls

-Tricep pushdowns

And a brief cool down on the treadmill.

6 Ingredient Chickpea Blondies, Chicka-Wow!

Here’s a sweet valentines treat that won’t give you diabetes. No flour, no eggs, no problem! You definitely don’t need a valentine to share these with. They say peanut butter fills the cracks of the heart so these blondies will seal your heart right up. I absolutely encourage you to self-medicate whatever ails you with these bean-y blondies. I modified this recipe after stumbling upon Ambitious Kitchen and there was no turning back.

IMG_1257

These little babies contain exactly 6 ingredients, but I encourage experimentation! When I first started trying healthy recipes, I thought there was only one way to get the expected results. Now I’m a little bit older, not necessarily wiser, I realize I was absolutely right. If you don’t follow this recipe exactly to the T it will be a big frackin fail. Just kidding. Satisfy your sweet tooth with the sweetener of your choice. I used sugar-free maple syrup and a dash of vanilla.

chickpea blondie ingredients

However, you cannot make these without the main ingredient: Chickpeas! also known as garbanzo beans, also known as hummus to the cultured folks who like to dip fancy veggies and pretzels in that garlic-y goodness with the little pinky up -you know who you are. Guilty. Grab your blender or food-processor and add:

1/4 c maple sugar (can sub honey or agave syrup) brown sugar or stevia etc will also work!

2 tsp of vanilla

1/3 c natural, unsweetened applesauce

1/4 c peanut butter (can sub with nut butter of  your choice)

Combine all 4 ingredients and then slowly blend in a can of drained and rinsed garbanzo beans. I cannot emphasize “rinsed beans” enough. If you don’t rinse your beans, the end result may come out tasting, well, a little beany. I added a handful to my mini blender, blend until smooth, add a few more beans, blend again. The mixture should be a smooth hummus-like consistency. If it’s too chunky or thick, add an extra spoonful of applesauce. I don’t have a food processor, so this entire process took extra patience to blend, stir to smooth out the clumps, blend in more chick peas, repeat, repeat, repeat.

Finally pour the mixture into a greased 8X8 pan. Top with dark chocolate chips and bake for 20-25 minutes at 350 degrees fahrenheit. Your blondies are done when they pass the toothpick test. When the toothpick comes out clean, you’re almost ready to eat this tasty twist on baked beans. Let them cool for 10-15 minutes and you’re ready to rumble.IMG_1255

These pair nicely with a big glass of milk. Or wine. Or an entire box of chocolates because cupid is stupid. Kidding! But who needs boys when you have blondies. What are your valentines day plans? What are you guys doing on Valentine’s day?! I don’t know about you, but I’m doing legs…Valentines leg day meme

Get a Booty-licious Behind that Beyonce Would Envy – Butt Building Circuit Workout

You know those Maybelline commercials that go “Maybe she was born with it. Maybe it’s Maybelline.” Well some lucky folks are born with a beautiful behind and some just didn’t hit the genetic jack pot when it comes to junk in the trunk. I’d be lying if I told you this is the butt that squats built, because I was bestowed the nickname Miss New Booty my sophomore year of high school (Thanks Jamal). All buns aside, this workout is rewarding as well as a real kick in the pants.

Will this workout bring all the boys to the yard? Maybe.

Will it put a bounce in you butt and define your derrière? Definitely.

If you have any awesome circuit workouts that you swear by, send them my way! I’m on a circuit bender right now. I would really love to hear from you guys, what workouts do you like to do to switch things up when you’re bored with your current routine?

If you like leg circuits as much as I do, you can find another butt-busting leg workout on my blog!

March Music Madness

It’s here. March Madness. To be honest, the only basketball games I’ll probably see are the ones that will be playing in the gym while I get my workout in.

And these are the tunes I’ll probably be rocking out to while I lift my little heart out!

Neon Lights – Demi Lovato
Piano – Ariana Grande
Here and Now – Cash Cash
One Last Chance – Kaskade

I was in a banjo competition once

Talent portion of my bikini competition. Just kidding! I was in a band once. True story.

Share your March Music Madness favorites with me!!! 🙂

How To Not Choke On Your Resolutions

Are you a new years resolutionist? Are you one of the many who have committed to get bigger, better, faster, stronger this year?

New Years resolutions are great! But we’re already a week into the new year and who are we kidding, those goals are only meant to last two or three days, maybe four if you’re feeling ambitious, right? WRONG!

Let’s take a look at how not to fail our way out of the annual goal setting stage.

1) Step one- are you unhappy with something about your life?

  • Yes? You’re awesome, so let’s fix that!
  • No? Good for you! Keep on being awesome!

2) Large goals can be exciting to take on, but they are also much more intimidating and challenging. Break your goal down into smaller bite-sized chunks so you won’t choke on your goal…and die. It’s also beneficial to choose something that is specific and measurable like:

  • lose 2 lbs by the end of the month using healthy diet and exercise
  • cut out potato chips, or soda, or sugary cereals from your diet (just a couple of small changes at a time so you don’t go crazy and binge eat all the junk food)
  • limit eating fast food to once a week
  • not a big fan of exercise? try taking a dance class, yoga, pilates, kickboxing, or get a dog and walk it for 30 mins everyday!

3) Get going! Share your goal with family and friends to build support or if they’re skeptical and unsupportive, use their criticism as your drive to prove those cotton-headed ninnies wrong. You can always find tons of online support from sites like bodybuilding.com, or health and fitness blogs and communities. Find a friend who is really motivated to take on the journey with you! Workout buddies are the best, if thy aren’t the kind that cancel on you right before going to the gym or are sabotaging your diet 😦 with brownies and pie (unless they are these brownies!)

Are you already doing the fitness on the daily? What kind of goals are you looking to up your game this year?

Personally, I’d like to be able to do unassisted pull ups and more than one, in a row. Maybe like this:ImageAlso maybe some of these:

Image

So that I can ultimately do another one of these!

Image

The Zero to Hero Fitness Guide

Tired of that not-so-sweet muffin top, jiggly jello arms, and saggy bottom swag? You’ve already determined that you want to get fit but the journey is a jungle. With information being thrown at you left and right saying the latest studies recommend eating three gummy bears and drinking lemon, cayenne pepper, tomato juice three times a day just to lose five pounds in a week. It’s enough to make our heads spin and leave us feeling confused, frustrated and ready to give up (as well as turn to our best friends Ben and Jerry for some comfort).

WAIT! Before you dip that spoon into a mooshy mess of creamy cold sugary regret, let me make it simple for you. This is your GET FIT SURVIVAL GUIDE for both beginners and those of you who are looking to level up. Consider this your starting line on the long marathon of a journey to health and happiness. Game on!

1) Set achievable goals with deadlines and share them with others, either friends or online fitness communities such as Bodybuilding.com

Image lets you create a personal profile to set goals and record your current stats as well as connect with other members with weight-loss and muscle building goals. It’s like Facebook for fitties! Bodybuilding.com also has all the tools you need to find a free fitness plan (designed by professional trainers and fitness models) that suites your personal needs and desired goals.

2) Track your intake and progress

You’d be surprised to find that a grande white chocolate mocha has as many calories as most desserts! In fact a grande white chocolate mocha has almost double the calories of a single slice of chocolate cake with chocolate frosting! Pardon the pun, but that’s a whole latte sugar and calories! Don’t fret yet because with tools like My Fitness Pal and Bodybuilding.com (both available as apps) you can calculate just how many mochas fit into your diet.

Image

ImageImage=

(photo credit: Starbucks.com and weight-loss blogger, Jenny)

Image has the nutritional information for nearly every food under the sun, fast food included! If it’s not on the site you can add the nutrition information yourself and get it checked by other users.

3) Get educated and motivated!

You start out with a fiery desire to burn up some extra calories and chisel some lick-able washboard abs but it’s so easy to get overwhelmed and impatient when the results aren’t immediately apparent. Knowledge is power, and in this case it’s absolutely necessary to your fitness success. Workouts, advice and interviews with fitness pros are excellent information as well as inspiration! Check out CutandJacked.com Image

or SimplyShredded.com Image when you’re feeling discouraged and you’re sure to remember why you started this fitness journey in the first place. No one said it would be easy, but it will be worth it! What motivates you?

(NOTE: all logos belong to the websites they link to. I do not own any of the logos used to reference websites)