TABATA Training

If you want to see results, you can't leave the gym with your blush still perfectly in tact. 

You have to really work for it. You have to constantly push your body to the next level, and it will come with some blood, sweat, and tears....well, mostly just pools of sweat. 
That being said, Tabata training is an insane but effective way to exercise that you must try. If you're short on time, this is the perfect workout for you. Here's how it works:

• 20 seconds--Do as many of the assigned reps as you can
• 10 seconds--Rest

That's it! Simply repeat 7 times for a grand total of a mere 4 minutes. I recommend a rest time of 2-3 minutes, then repeating as many rounds as you can, either with the same exercise or a completely different circuit--up to you!

You'll need a timer, there's no getting around it! For the iPhone, I recommend the apps Seconds and Gymboss 2 Interval Timer. These rounds go by fast, and these apps will help you stay on track, while playing your music at the same time!

The exercise you choose can either be a simple but challenging one, like the squat. A much more exciting variation is to switch between more than one exercise so you don't get burnt out. Alternate between the exercises; i.e., do 20 seconds of squat jumps, rest for 10 seconds, then 20 seconds of back lunges, rest 10 seconds, and repeat. Try the killer combos below to experience the sweatiest 4 minutes of your life!

Asset Assault

• Squat Jumps*
• Back Lunge
• Step Ups
• Wall Sit

Total Body Madness

• Mountain Climbers
• Curtsy Lunges*
• Thrusters
• Russian Twist

Abs of Steel

• Bicycles
• Pike Crunches*
• Scissor Kicks
• Plank

Cardio Killer

• Skaters*
• Burpees
• Jumping Jacks
• Front Kicks

Gun Show

• Military Press
• Pull-Ups
• Tricep Dips
• Push-Ups

Suggestions:
For most of these, you don't need much more than your own body weight. For some, you may need a mat, weights and a bench. I recommend keeping different sizes of weights in your area if you're doing the Gun Show circuit, for instance. 20 seconds may seem like nothing, but by the fourth round, you're guns are going to be on fire! To avoid giving up, simply grab a lighter weight and continue on.

Also, mix these up however you like! For instance, if you're doing the Abs of Steel, pick only the first 2 exercises to alternate between for the first 4 minutes. Rest 2 minutes, then do the next 2 exercises for 4 minutes, alternating. Combine with cardio, and you've got an ideal time-saving workout!

*************************

*Descriptions of exercises you may not know:
Squat Jumps: Squat deeply, then push off your heels and jump as high as you can. Land and immediately go into another squat.
Back Lunge: Exactly how it sounds. Step back into a lunge, knees behind toes.
Step-Ups: You'll need a bench for this. Step up and down, alternating legs and using your glutes to lift you up.
Curtsy Lunges: Variation of a back lunge. Step farrr behind you, in an opposite angle, as if you're doing an odd curtsy. You should feel this in your butt after 2 reps.
Thrusters: With a dumbbell in each hand, keep elbows in tight and hold hands next to chin, palms facing in. Squat deeply. As you rise, push DB's straight up to perform a shoulder press. Lower and repeat.

Russian Twist:  Sit straight up, knees bent, holding a medicine ball or any kind of weight in front of your chest. Engaging abs, lift feet off floor and lean back slightly. Twist to the left, then to the right. Repeat, alternating sides. Move quickly but don't arch your back!

Pike Crunches: Lie flat on your back, legs perpendicular to the floor, heels facing up. Crunch up, reaching for your toes. 

Skaters: Variation of the curtsy lunge, except you jump from one lunge to the next, alternating sides. If you are executing proper form, this should be killer on your butt in about 10 seconds. 

 

The Fit Girl's Guide to Summer, Part 1: The Problem of the Poolside Binge

BBQ's, margaritas, late nights, and vacations make summer every girl's favorite season. Unfortunately, us ladies are still supposed to have a rockin' bod to flaunt half-naked all summer. How in the world will you be able to pull this off with the smell of grilled, greasy burgers constantly lingering in the air? Hopefully, these realistic tips and scrumptious recipes will give you just the motivation you need!

• Tip #1: Don't jump on the bandwagon, drive it.

When all your friends are indulging in beef burgers and hot dogs on white bread, loaded with full-fat sauces and fried onions, it's embarrassing being the only one to say no, right? Instead of depending on the host(ess) to provide you with your sustenance, bring your own supplies! The brand Eating Right makes delicious turkey burgers, which, when piled on a whole wheat bun and topped with grilled veggies, makes a nutritious and guilt-free meal you can grub on poolside (see recipe below). Your friends will be eyeing your plate and your slim tummy.

• Tip #2: Be smarter than the cocktail.

Or the burger, or the chips. Ladies, don't tell me that you don't know how to eat healthy. You know sliced strawberries are a better snack than potato chips. You KNOW that every hour, instead of falling asleep on the pool chair, you should swim a few laps or simply walk around and mingle. You KNOW light beer has less calories than that tequila-and-sugary-syrup-combo your friend is offering you. If you're serious about losing weight or just want to take care of your body, all it takes a serious dose of willpower!

• Tip #3: Unleash your sneaky side.

Eating healthy is a lot easier than you think. For instance, fruit and veggies can be added to anything! Bring sliced watermelon down to the pool so you're not tempted to stuff your face with your pals' greasier options. If you really have no choice but to eat the juicy ribs, balance it out—your friends won't even notice! Have half a portion as every one else, but eat it slowly. Pile twice the veggies on the side of your plate so you'll still feel like you're eating a lot. Use ketchup and mustard (or light mayo) instead of regular mayo on your burgers, or use less of your favorite sauce and add a few extra dashes of pepper to keep a good flavor. The most fun way to be sneaky, though, is with your cocktails. Dunk a few sliced strawberries, peaches, or pineapple into your drink and stir vigorously. Not only will this make your regular vodka-juice concoction drink taste delicious, you can chew on your booze-infused fruit when you get to the end of the drink, and still feel guilt-free the entire time (see recipe below).

The Fit Girl's Best Poolside BBQ Meal

Burgers, guacamole and chips, kabobs AND a fizzy cocktail? Yes, please! Make it the healthy girl's way and feel fabulous—not bloated—in your bikini. 

For the Burgers:

Eating Right Turkey Burgers

Whole wheat hamburger buns

Your favorite low-fat sliced cheese (I recommend pepper-jack)

Lettuce leaf, tomato and onion (optional)

Sauces: Ketchup, Honey Mustard, Light Mayo or your homemade guac (see below)

Instructions: Flip the patties every few minutes, and make sure to toast the buns, too. For the last couple minutes, top patties with cheese so the cheese melts. Spread desired sauce on the entirety of both buns so you get a kick of flavor in every bite. Top with any desired veggies, or simply enjoy the veggie kabobs below.

For the Guacamole:

1 Ripe Avocado

Diced Onion

Garlic Salt

Pepper

Juice of 1 Lime

Instructions: Mash avocado in medium-sized bowl, occasionally squeezing in lime juice. Add diced onion, garlic salt, and pepper, according to taste. Mix until there are no chunks in the dip (unless you like it that way!). Leave avocado pit in dip to ensure freshness. Enjoy with low-fat tortillla chips (a few will actually help more than hurt—you'll feel like you're indulging, which limits salt cravings). For a large bowl of guacamole, add another avocado.

For the Veggie Kabobs:

Red, Yellow, and/or Green Pepper

Cucumber

Onion

Olive Oil

Salt & Pepper

Kabob sticks

Instructions: Slice veggies and arrange on kabobs so there is at least an inch of space at each end (this will leave room for you to hold the kabobs). Brush lightly with olive oil and sprinkle with salt and pepper. Grill for 10-15 minutes, depending on desired crispness.

 Pink Lemon-Strawberry Fizz

Mix equal parts Minute Maid Light Pink Lemonade and Diet 7-Up. Add 2 strawberries, sliced, and desired amount of Bacardi Select Rum. Pour over ice and shake vigorously. Top with a squeezed lime wedge. Enjoy poolside.

Delicious Green Smoothie Recipe

You know that feeling you get after a great workout, when your muscles are shaking, your head is a little foggy and you can barely muster enough energy to walk out to your car? It's an awesome feeling because you realize that you worked yourself hard, but you can't spend the rest of your day like that! What I need after a powerful workout is a green smoothie to get me energized for my day. It's packed to the brim with nutrients, and has at least one serving each of almost all your daily food groups. I drink my green smoothies immediately after my workout and it perks me right up! Often I will make a double batch (one for now, one for tomorrow), which saves time. I keep tomorrow's serving in the fridge and it can keep for up to three days. But I've found that even after three days, the taste is off, so I limit my servings to 2.

Annie's Green Smoothie

Ingredients

• Fruit of choice (Fresh or frozen)
• ½ cup Nonfat milk
• 4 heaping tbsp. Greek Yogurt (I've used plain and vanilla-both work fine)
• 1-2 cups Raw Spinach
• 2 Scoops Protein Powder
• 2-3 Stevia packets, depending on sweetness preference
• 1-2 cups ice
• ½ cup Water

Mix in this order for the easiest possible blend:

1. Ice
2. Fruit
3. ½ the Spinach
4. Half the Water and Milk

Liquefy for about 15-20 seconds. If the top part refuses to blend, add more water or push spinach in with a spoon. Next, add the remaining ingredients and blend for an additional 30 seconds, scraping sides as needed. Pour into 2 separate glasses, and put the second one in the fridge. Enjoy!

This smoothie boasts about 40 grams of protein! Perfect for recovering muscles.

Notes

As you can tell, most of these measurements are approximate and can be varied according to taste. I've found that the above recipe works best for me, but the ingredients are pretty flexible. For instance, spinach can be substituted for kale or another green, though I've found that kale is hard to blend fully and that tiny pieces can be floating around in your smoothie even after lots of blending. 

Water is a key ingredient; without it, all these nutrient-dense foods would not be able to blend together. Feel free to add as much as you need; you can also add ice if your smoothie is too runny.

Stevia is THE secret ingredient. Without it, you would be forcing this smoothie down while plugging your nose. The Greek yogurt is not tasty, and spinach has very little taste, so the only sweet part of the smoothie is the fruit, but there's not enough of it to change the taste of the whole smoothie. Stevia is my favorite sweetener because it has less than 4 calories per packet and you don't need very much of it to taste the sweetness. In fact, it helps to make the sweet taste of the fruit more prominent. 

The fruit is probably the most versatile part of the smoothie, and you can change it varying by your taste. Some ideas for combinations:

Pineapple and Mango

Mixed Berries

Strawberry and Banana

Grape (by itself is delicious)

The crazy thing about this smoothie is that it tastes SO good! You would never guess that it has spinach and protein powder in it. This is why I use unflavored whey protein, because then the taste of the protein powder doesn't mix with the natural taste of the fruit. Feel free to use flavored, if you like, but it quickly changes the taste, so be careful.

Lastly, this smoothie doesn't have to be just a recovery shake. You can also drink it as a nutritional snack if you're trying to lose weight.

Here are the products I use:

 

Newstar Cooking with Spinach, 16 oz. bag

Optimum Nutrition Unflavored Whey Protein

 Lucerne Plain Greek Nonfat Yogurt--like I said, not tasty! Don't try it by itself!

After adding the first set of ingredients....

 

Mixture will be very frothy!

Yummmm :)

Your body will love you after you drink this. Let me know what you think after you try it! How did yours turn out?

Bring Sexy Back, Ladies!

There are so many women out there who neglect to work out one of the most important body parts—the back! I believe this is one of the most underrated parts of the body when it comes to women. If you think about it, your back is a huge part of your body, but many girls shrug it off as unimportant or a group of “guy” muscles. If you've thought this before, think again: Bikini season is right around the corner, and when you peel off your shirt, you don't want your bikini straps to be strung across your back between layers of pudge, do you? Also, don't you want your entire body to be long and lean, especially with all the backless dresses that are in style right now? Thought so :)

There's more reasons to shape your back than just for looks, though. A strong back will be able to support your core and give you better posture, therefore making you appear thinner. You will have less lower back pain for those of us that stand or sit on desk chairs all day. That being said, here's some info on muscles in your back you may not have known you had. Now when you hear a guy ask you to feel his traps, you'll know what the heck he's talking about!

Instructions: Do 10-12 reps of each move of Superset 1 with no rest in between moves. Rest 1 minute and repeat 2x before moving on to the next Superset. If you're trying to keep your metabolism high to burn fat, throw in a 2-5 minute cardio burst in between Supersets (jumping rope, jumping jacks, burpees, cardio machines at high intensity, etc.). These cardio bursts also give your upper body time to rest to prepare itself for the next exercise—while checking off your cardio for the day in the process! Awesome time-saver. 

Descriptions for exercises below.

Superset 1

1. Back Extension with Row

2. Bent-over Reverse flies

Superset 2

1. DB Deadlift with Upright Row

2. Lat Pulldown

Superset 3

1. Close-grip Row

2. Barbell Military Press

Superset 4

1. Pull-ups

2. Superman

1. Back Extension with Row (works lower back, delts, and lats)

I like to do this exercise on a roman chair, but you can also do it on a stability ball. In a basic back extension, you could use no weight or hold a weight in front of your chest. Once that gets easier, try this variation: hold 2 DB's in each hand that are challenging for you. Let your arms hang straight down in the starting position. As you rise, pull elbows back and squeeze back muscles to perform a row.

 

2. Bent-over Reverse flies (works delts and lats)

Make sure to keep elbows and knees bent. I would recommend bending over even lower than the woman in the picture so your torso is more parallel to the ground.

 

 3. DB Deadlift w/Upright Row (works lower back & traps)

Bring DB's to toes, keeping back flat and knees bent. As you rise, squeeze lower back and glutes, thrusting hips forward. Perform an upright row at the top. 

 

4. Lat Pulldown (works lats)

This is one of the most frequently used machines at the gym, and it can be a great back exercise. Personally, while machines have their place, I believe if they are used too often in one's workout routine one can plateua more easily. That being said, the lat pulldown is a great exercise, so break the plateau with this killer variation using DB's or a resistance band. Sit up straight on a bench, mimicking the exact stance that you would on the machine: arms up, palms facing forward, elbows bent at a 90 degree angle so that you upper half looks like a goal post. If you are executing proper form, you should already be feeling some tightness in your back muscles. Bring your elbows down to meet the sides of your back, squeezing your lats together. Bring them up slowly to meet at the top, the same way you would in a chest press. 

 

5.  Close-grip Row (works delts and lats)

Instead of your usual bent-over row stance, start with the weights touching in front of your chest, elbows bent. The actual rowing movement is much slighter than a wide-grip row, but your back stays in a constant “strained” position, therefore getting a better workout faster!

 

6. Barbell Military Press (works traps and shoulders)

Keep your core tight throughout this move to keep your body steady.

 

7.  Pull-ups (works entire back)

If you can't do one on your own (I can't, either!), use the assisted machine at the gym, or have a friend hold your feet.

8. Superman (works entire back)

If you don't have a stability ball, lean over a twin bed, a wide chair, or a coffee table with a pillow on top. Keeping your back flat, raise your right arm and left leg at the same time, squeezing back muscles and glutes. Palms and tops of feet should be facing down. They key here is to keep your face pointed down and neck relaxed. Repeat, alternating sides. You can also do this move on all fours.

 

Almond Butter Protein Breakfast Squares

 Good morning :) Wake up to a yummy and nutritional breakfast!

Breakfast is my absolute favorite meal of the day. It's the only time when I can down 3 cups of coffee and no one will judge. But seriously, I can't believe people skip this meal. This is THE most crucial time to get your metabolism going and your energy pumping to prepare you for the rest of your what-I'm-sure-is-usually-insane day. Unfortunately, not many of us get a chance to relax, sip our coffee, and whip up a batch of pancakes every morning. Often, I'm sure it's more like throwing lukewarm coffee in a to-go mug, stashing a granola bar in your purse, and doing your make-up in the car. The only way to make it to work or school on time AND get your healthy morning fix? Plan. Ahead. Of. Time. There are lots of frozen breakfast sandwich options, and those can be great, but sometimes you might just want something fresher. Plus, with a nutritional breakfast, the better prepared you will be to tackle your day. I stumbled upon this fabulous recipe not too long ago and tweaked it just a little to up the nutritional value. Whether you are an in-the-car-eater, walking-to-class-eater, or even curling-your-hear-eater, this is the breakfast for you. 

This was my breakfast the other day, minus the coffee :)

Credit: Gingerbreadbagels.com

Almond Butter Protein Breakfast Squares

1 1/2 cups quick cooking oats

1/4 cup packed light brown sugar

1 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon 

1 teaspoon vanilla extract 

1/2 cup nonfat milk 

1 large egg, lightly beaten

1/4 cup almond butter (I used Maranatha crunchy)

2 scoops unflavored whey protein powder (I used Optimum Nutrition)

1. Mix together the quick cooking oats, light brown sugar, baking powder, salt and ground cinnamon.

2. Add in the vanilla extract, milk and egg. Mix the ingredients together.

3. Slowly stir in the almond butter and protein powder. (You can be lenient with the protein powder--if you'd like to add less, that's fine; it won't change the consistency. If you'd like to add more, slowly add in more milk to keep the consistency.)

4. Pour the mixture into a lightly greased 8-by-8 inch metal baking pan. Bake at 350 F degrees for 20 minutes.

5. Cut into squares and enjoy! They will keep at room temp (covered) for about 3-4 days. You may also refrigerate or freeze if you'd like to keep it for longer. 

Servings: About 9 good-sized squares. 

Nutritional Info: (Keep in mind these are rough estimates, per serving) 150 calories, 8 g protein, 4 g sugar

Tips:

• Don't freak out when you see protein powder in the recipe! Everyone that tried these were shocked when they heard it was in the squares--they couldn't even taste it. 
• This recipe can be varied in many different ways. Add mashed banana or even nuts to give it a little extra kick ;)

In the morning, while you're stirring creamer in your coffee, nuke a good-sized square for about 15 seconds. Cut an opening in the middle, and spread leftover almond butter in the middle. Heat for another 15 seconds. Let the goodness melt in your mouth. I enjoyed my squares with a side of fruit, so if you're on the go, an apple or banana turns this yummy treat into a balanced car- (or sidewalk- or bathroom counter-) breakfast. Enjoy!

The Quickie Workout for Gym Babes (Intermediate & Advanced)

Read the introduction to this workout in the Beginner post. 
Repeat each circuit 2-3 times, depending on how much time you have. Rest 1-2 minutes between each circuit. Use that valuable time to stretch if needed. I won't specify weights in these exercises—use whatever challenges you.

• Circuit 1 (no rest between exercises)

1 ½ Squats

Burpee & Row

Straight-Leg Glute Bridge

• Circuit 2 (30 seconds each, no rest between exercises)

Jump rope or jumping jacks

Reverse Wood Chop w/Jump

• Circuit 3 (no rest between exercises)

Plank & Raise

Russian Twist w/Bicycles

• Repeat Circuit 2

• Circuit 4 (30 seconds rest between exercises)

Thrusters

Plank on Stability Ball

 

1. 1 1/2 Squats (works butt and hamstrings)

A barbell is the easiest kind of weight to use for this exercise. Squat low, rise up halfway to a challenging position, hold for 1 second, lower back down, hold for 1 second, rise fully, pause, repeat. Do 12 reps. 

 

2. Burpee & Row (works entire body, shoulders and back)

Perform a traditional burpee but hold DB's in each hand, performing an upright row in the standing position. Do 10 reps.

3. Straight-Leg Glute Bridge

Hold a glute bridge (see description in Beginner section). Extend right leg straight into the air, foot flexed. Use right thigh to lower hips, engaging abs and glutes. Lift and repeat. Do 12 reps, each side.

4. Reverse Wood Chop with Jump (cardio and obliques)

A medicine ball works great for this exercise. Start with the ball low and twist as far as you can to the left without compromising form. In one movement, swing the ball up to your right corner and jump as high as you can. Immediately drop the ball low on your right side and lower into a squat. Repeat, alternating sides. Do 30 reps total (15 each side).

5. Plank & Raise (works abs, shoulders, and arms)

Get into plank position, holding weights beneath shoulders. While keeping the rest of your body as still as possible, perform a front raise. Look at a spot about 2 feet in front of you to help relax your neck. Don't be embarrassed to use light weights for this exercise—it can be challenging! Do 8 reps each side.

6. Russian Twist w/ Bicycles (works abs, back, and arms)

Sit straight up, knees bent, holding a medicine ball in front of your chest. Engaging abs, lift feet off floor and lean back slightly. Twist to the left, bringing left knee towards you and extending right leg. Repeat, alternating sides. Move quickly but don't arch your back! Perform 24 reps (12 each side). 

 

7. Thrusters (works butt, legs, abs, shoulders, arms, back)

Hold DB's in each hand, elbows bent and pointed down, hands in front of face. As you squat down, press your arms up to perform a shoulder press. Lower arms and rise to standing. Do 10 reps. 

 

8. Plank on Stability Ball

Hold your regular plank on a stability ball! You can balance on either your forearms or hands, depending on your level. Try to hold for as long as you can, but at least 30 seconds.

The Quickie Workout for Gym Babes (Intro & Beginner)

Has this ever happened to you? You walk into the gym, energized and raring to go, only to look at the clock and suddenly realize you have approximately 45 minutes to crank out a good workout. This happens to me on a weekly basis, so I created this workout for procrastinators like me! It's designed to keep your heart rate high for it's entirety, toning all your major trouble spots in the process (butt, thighs, core, shoulders, arms, back).  

You can find dozens of time-efficient workouts on popular sites like Pinterest, but what makes this one different is that it's uniquely designed to be done in a gym.

The first part is a variation for beginners, since I know many ladies out there need an intro to weight training. Be prepared: this workout will push you!

Some tips before you get started (beginner and advanced alike)...

1. Set up a medium-sized area for yourself. Be confident! If someone tries to cut their way into your space, don't scoot over for them. Mark your territory. You will be in this space for the entirety of your time in the gym today, which really won't be very long, and remember: you're paying for that space!

2. Grab all the gear you'll need: mat, medicine ball, stability ball, ALL the dumbbells, etc. This will save time since you won't be wandering around looking for the 10-pounders.

3. You don't have time for a long warm-up today, so do a dynamic warm-up.

Ready? Let's go!!

Beginner (descriptions below). Repeat each circuit 2-3 times, depending on how much time you have. Rest 1-2 minutes between each circuit. Use that valuable time to stretch if needed.
 

• Circuit 1 (no rest between exercises)

Squat w/lateral Leg Lift

Back extension on stability ball

Glute Bridge

• Circuit 2 (30 seconds each, no rest between exercises)

Jump rope or jumping jacks

Wood Chop

• Circuit 3 (no rest between exercises)

Bicep Curl

Tricep extension

Medicine Ball Crunch on Stability Ball

• Repeat Circuit 2
• Circuit 4 (30 seconds rest between exercises)

Lunge w/Shoulder Press

Plank

This workout is designed to take approximately 40 minutes, including a 3- minute warm-up and 5 minute cool down/stretch. If you find you have extra time at the end, repeat Circuit 2 as many times as you like. If you are running short on time, do only 1 or 2 rounds of Circuit 2 instead of 3.

Descriptions for Exercises

1. Squat w/ lateral leg lift (works butt & outer thighs)

Hold a 5-10-pound weight with both hands. Squat down as low as you can, back flat, making sure your knees are behind your toes. As you rise, straighten right leg (don't lock) and lift it directly out to the side, toes pointing to mirror. Repeat, alternating legs. Do 20 reps total.

2. Back extension on stability ball (works back, shoulders, butt & abs)

Lay face down with your tummy supported by the stability ball. Engage your abs to keep your back as straight as possible throughout the movement. Keeping your neck down, simultaneously lift your left arm (palm down) and right leg (toes pointed) straight into the air, feeling the squeeze in your back and glutes. Pause and repeat, alternating sides. Do 10 reps each side.

3. Glute Bridge (works abs, hamstrings, and butt)

Lie flat on back, knees bent, as if you are about to do a crunch. If your gym has one, put a squishy ball between your knees; squeeze. Lift butt into the air so that your body forms a straight line from shoulders to knees. Squeeze ball with knees once, engaging glutes. Lower and repeat. Do 10 reps. (If this is too easy, grab a pair of 5-pound DB's and rest them on your quads as you move up and down.)

4. Wood Chop (10/ea) (works obliques and legs)

Hold a light medicine ball in both hands. Perform the following exercise (see below), starting from the top and bringing the ball across your body, lowering into a squat as you twist. Do 10 reps on each side. Remember to engage abs throughout.

 

5. Bicep curl & 6. Tricep extension

Time to break out the big guns! Do this bicep/tricep workout quickly but with proper form. Grab a 10-12 pound DB. Have one hand around each end of it. Keep your upper arms unmoving throughout these exercises. Perform 8 bicep curls, palms facing up. Sit on a stability ball to make the next move even more challenging for your abs. Align your lower arms with your ears and keep them straight, bending only your elbows until your arms are fully extended. Perform 8 tricep extensions. 

 

7. Stability ball crunch (works abs and back)

Holding a medicine ball on top of your chest, with your lower back on a stability ball, crunch up, keeping body straight from head to lower back. Relax your neck and use your abs to lift your upper body. Do 12 reps.

8. Lunge w/ Shoulder Press

Stand, feet hip-width apart, holding 2 5-pound DB's. Lunge back with your right leg, keeping knees behind toes. Come up to standing and repeat with left leg. In the standing position perform a shoulder press (see below). That's 1 rep. Do 10. 

 

9. Plank (works almost your entire body—especially abs!)

Keep body as flat as possible throughout. DON'T lift up your butt or drop your neck. DO feel free to drop to your knees if it gets too difficult. Hold for as long as you can, but at least 20 seconds (see below).

 

Warm-Up and Cool Down Routine

 

I'm a firm believer in stretching, warming up, and cooling down, but I also understand what it's like to feel rushed at the gym! So in order to avoid injury, cut your workout just 3 minutes shorter to cool down at the end. Trust me, I've learned the hard way that you'll feel amazing and see results if you push your body to it's max...but if you don't stretch, you WILL hurt yourself, and then you'll fall behind in all the progress you've made. That being said, here are some quick and energizing warm-up and cool down routines.

Basic Warm-Up Principles

Your warm-up should be at least 3-5 minutes, unless you are working out for a very brief period of time or doing a dynamic warm-up (see below), in which case you can shorten your warm-up time to 2 minutes.

Jump on any cardio machine for this energizing warm-up:

Min 1: Go slow, no resistance or incline

Min 2: Kick up the pace and press the resistance/incline buttons up a couple times

Min 3: Keep pressing those buttons up, slowly, but now increase your pace

Min 4: Keep your hands off the buttons and push yourself for the entire minute

Min 5: Slowly decrease your pace until you are at your starting pace. Feel free to stretch out any tight spots you have, but keep your stretching quick! You've got a workout to get to!

A dynamic warm-up is one in which you are really engaging the specific muscles you will be using later on in your workout. Usually, you would use little to no weight in this kind of warm-up. A good total-body dynamic warm-up is quite simple:

• 3 sets of 10 each, with no rest in between: body-weight squats, push-ups (on knees if needed) 
• Go slow during this warm-up and really focus on the muscles you're using 
• After, hold a full-body stretch for 15-30 seconds: stand with unlocked legs about 3 feet apart, bend from the waist and touch the ground if you can. Clasp your hands together and push them away from you. Keep your back as flat as possible and relax your neck. Feel the stretch all along the back of your body. 
• Slowly push yourself back up and put both hands on the small of your back. Lean back and feel the stretch in the entire front of your body. Again, relax your neck but look up towards the ceiling and back slightly. 
• Slowly stand up straight and shake everything out. Now get moving!

Cool Down

If you've really pushed yourself during your workout, feel free to just simply walk on the treadmill for 3-5 minutes and think back about how awesome you were today. Your pace should be at least 3.0 to help your heart rate safely come down. Use that time to stretch out any tight spots in your upper body while you walk. When you're done, lift your leg up so that your ankle is resting on the handlebars and lean into your upper thigh, feeling the stretch down the back of your leg. Repeat legs. Stretch your quads and calves. Clean your machine, and leave the gym feeling pumped and ready for your day!

HIIT it!

Who always has 45 minutes to an hour to spend moseying along on a treadmill? Have there ever been days when you've left the gym and hardly even broke a sweat? And how about the next day, when you wish you felt sore but didn't? Well, that's all about to change...

HIIT (or high intensity interval training) is an incredibly effective way to train. HIIT can be used in many aspects of exercise, including cardio and weight training. The idea is to incorporate bursts of high-intensity moves scattered between periods of lower-intensity recovery work. I love this form of training because I can push myself to my max but still have down time to catch my breath and prepare myself for the next round. Even after just 30 minutes of HIIT, I am drenched in sweat but actually feel energized instead of the usual sluggishness that accompanies a long cardio session. Have I convinced you to try it yet?? Or if you already have, to incorporate it more regularly into your training regimen? If so, here are some ideas for beginners and gym rats alike...

HIIT Cardio

A basic HIIT running workout would look something like this:

• 3-5 min: Warm-up walking or slow jog
• 2 min: Gradually increase speed
• 30 seconds: full out sprint
• 90 seconds: recover at an easy pace
• Repeat the 3rd and 4th steps for 30 min
• 3-5 min: cool down

This is a basic, strict plan but can be modified in dozens of ways. Some ideas:

• Change the cardio machine (treadmill, elliptical, stairmaster, bike)
• Switch up the intensity by adding hills, inclines, and resistance
• Go from one cardio machine to the next and count the in-between time as part of your rest time
• Do a combination of cardio machine(s) and body-weight cardio exercises (see examples below)

 Screw cardio machines--use your own body weight! Here's an example of a killer but extremely effective HIIT cardio workout. You can do this in the gym, your living room, your boyfriend's backyard, whatever! These kinds of workouts are the most fun, in my opinion. Crank up the dance music and push yourself!

• 3-5 min: Warm-up (jog in place, easy jumping jacks, march in place)
• 30 seconds each (take your pick, or try them all!):
• Burpees
• Lunge Jumps
• Front kicks
• Squat jumps
• Jump rope
• Fast feet
• Box (or bench) jumps
• Plyometric push ups
• Skating lunges
• Star squat jumps

• In between each move, do one of your warm-up moves for 30-60 seconds (as long as it takes to get your breath back)
• Repeat the whole sequence 3-5 times, depending on how much time you have
• 3-5 min: Cool down (repeat warm-up moves)

Tips

• HIIT cardio training should be done on nonconsecutive days. 
• It honestly doesn't look as intense as it really is. If you find yourself wheezing after 2 rounds, spend an extra minute in recovery. HIIT is designed to be short but effective, which means that for a very brief amount of time, you are pushing yourself to the very max that your body can handle. Allow your body a chance to get used to this form of training. ALWAYS listen to your body and dial down the intensity if you're truly in pain, but don't slow down just because you're tired.
• If you only have 15-20 minutes, this is the workout for you. However, in order to avoid injury, my general rule of thumb is to not do HIIT workouts more than 2 or 3 days a week, with at least 48-72 hours in between.

 

HIIT Strength Training

You can lose extra weight from cardio and diet alone, but in order to truly change your figure, you NEED to start lugging some weights! Lean muscle is the only key to finally getting the body you desire. That being said, try to incorporate short bursts of intensity into your strength workouts. Some examples include:

• Faster-paced iron-pumping (keep proper form!)
• Little to no rest time between sets of the same move
• Super-sets (two different back-to-back moves working similar or opposing muscles)
• Jumping rope for 1 minute in what used to be your rest time between sets

All of these keep your heart rate pumping and therefore burn tons of additional calories.  Again, if you are working out like this it should be on nonconsecutive days. But be prepared--you WILL be sore! (More detailed workout to follow soon)

Fitness: The Cold Hard Truth, Part 2

I have been a runner since I was 14. A friend insisted on me being her new running partner since she'd picked up track in high school. She taught me a few tips she had learned from her coach, and soon I was running up to 3 or 4 miles a day, four days a week, and sometimes ending with a long round of poorly-executed crunches. At the end of a workout, I would feel fabulous, and I even started losing some of my baby weight, but the fat around my thighs and belly wouldn't budge. In fact, it was almost getting worse...

So I was literally stuck in a plateau stage for years. Bouncing back and forth between the same 5-10 pounds because my workouts and diet never changed. The greatest discovery of my life (health-wise) was strength training. I'm not kidding. It wasn't until I was in the recovery stage of a messy break-up that I found myself turning to different things to deal with the emotional pain and keep myself busy. Thankfully, at least one of these things turned into a healthy obsession. I signed up for a gym membership and switched up my cardio workouts, adding the elliptical and stationary bike to my usual running-only regimen. Soon, I was bored of even that and began researching new workouts. The discovery of WomensHealthMag.com changed everything. I couldn't believe how many exercise moves were out there---so much  more than just the ab work and lunges I had been doing so far! I also began venturing out into the gym itself and trying new machines and workout classes. With each gym session, my confidence grew and my clothes seemed to, also! What a feeling. Even though I was still a newbie, I had finally burst through my plateau!

A few months later, I realized the importance of healthy eating in concordance with my new exercise plan and how much more energy better nutrition gave me in my workouts. Protein was the most important factor in this; I learned quickly that it's not just for body builders or even just for men. Everyone has muscles, right? Just the same way that everyone has bones and skin. Both men and women consume calcium for our bones and slather on lotion for softer skin, so what's the difference in gulping down protein shakes for our muscles? Any kind of lean protein is essential to making all the muscles in our bodies stronger, and in a woman's body, that means her entire body will become leaner. I decided I would rather have a sculpted physique than settling for a skinny-fat frame like most of my friends had at the time, and now I feel better than ever.

My final point...
    Everything in moderation. If you deprive yourself, your willpower will be that much easier to completely fail you when you're tempted.

...a little bit of chocolate, a lot of sweat, a little bit of wine, a lot of spinach, a little bit of examining your body in the mirror (seriously--it's impossible not to), a lot of protein, a little bit of not stressing over calories, and a lot of rest after a lot of hard work...

Fitness: The Cold Hard Truth

Getting the tight, fit body you picture in your mind while chugging along on the elliptical is easier than you think. It's the world that is so confusing. Everywhere we look, we see different preconceived notions regarding health and fitness...AND temptations in the same exact spot. Magazines at the check-out line boast they know the "crunch-free secret to sexy abs," right above rows of chocolate bars. Pins on Pinterest remind you that "nothing tastes as good as skinny feels" but even more invite you to create "home-made almond joy's with just 4 simple ingredients." All the while, you're hanging out with a friend at In-&-Out/Starbucks/Applebee's and tell yourself that just a few fries/a sip of her Frap/one sugary margarita isn't going to kill you or sabotage you. Your other friend "ate a big lunch" so isn't indulging, but still never manages to lose the pooch around her middle. So who has the right idea here? And how the heck do you follow it with all these temptations sabotaging your every healthy attempt?

Let me repeat myself: Fitness. Is. Simple. Once you get the hang of it and expel all those airbrushed models from your brain, you'll understand what I mean.

Some of what I'm about to say may not be popular, and me and my fellow female fitness buffs are in the minority. The ration of men to women in the gym (when there's not a Zumba class in session) can quite often be 10:1. I know this from personal experience. Many of my tips I've picked up from guys but don't think for a second I will and could ever look like them. Frankly, because it's impossible to! I have girly hormones, they have manly ones. Simple as that.

The ONLY diet and fitness regimen that is the absolute best is the one that works for you. Besides, how can anyone sort through all the articles regarding health and just believe what it says without even trying it? For instance, let's talk about an eating plan. If you want to eat 3 medium meals a day with 2 small snacks in between, because it helps you lose weight by speeding up your metabolism, fantastic. What if, like me, you often have a long period of time in between your lunch and dinner, so you have a slightly larger lunch and a quick, 150-calorie snack an hour before dinner? If it keeps me from being so ravenous by the time my work day is over that I'm tempted to grab fast food on your way home, I think that's my best bet.

Healthy living (and consequentially, looking good) is actually pretty simple!
•    Eat balanced, nutritional food when you're hungry
•    Don't eat garbage (processed food, fast food, high-sugar, high-cal)
•    Exercise regularly
•    Take a multivitamin every day

Everyone knows these simple facts, yet we hardly ever follow this mantra 100%. If you're following a similar plan right now to prepare for summer, you know that this is TOUGH!! Way more so than how it sounds. Remember, I never said it was EASY, just that it was simple.

Read more about how this applies to real life in Part 2.