Not Your Typical Day At The Park

Being a busy mom can take a toll on your workout regiment.  It can also cause feelings of guilt when you want to take time for yourself to get a workout in.  Sometimes it just isn't an option to have 30 minutes or an hour to dedicate to a workout.  So, what do you do?  Do you just skip the workout?  Nope, that is the last thing you want to do.  Being able to juggle activities and manage time is tricky but that's OK.  We can come up with all sorts of workouts to do when you have your little ankle bitter with you.

I have a 4 year old that is full of spunk and loves to play at the park.  Those are moments that I want to share with him and would rather choose the park over the gym but I can still work in some stuff during "playtime" at the park too!  There often times are multiple pieces of playground equipment that you can utilize during a body weight workout.  Perfect, huh?  You bet.  And if your little guy or gal is anything like mine, they will want to jump in and do it with you.  What a bonus...you get to workout and play with your mini-me.  It is also a great way to tucker them out so they just might go to bed early and without a fight.

Here is my Not Your Typical Day At The Park workout.

peace & love
bj

6 Pack {No, Not of Beer...}

This post title is pretty self explanatory for the type of workout I will be sharing.  I yearn to have my flat washboard stomach back that I had pre-baby.  Hell, I don't even have a baby anymore!  He is four years old and no longer a valid excuse for why I'm a little soft in the mid-section. 

Most women out there that have had a child will understand when I say our mid-section suffered a severe beating from pregnancy.  It gets stretched, soft, and squishy.  Our abdomen is probably one of the top trouble spots and it can be rather discouraging.

Let's face the facts: Training abs kind of sucks.  You won't be setting any personal records in a max out weight.  It seems to take forever to see results like other parts of the body that can "pop" in 2 weeks.  Never the less, abs are important for both form and function.  Having that 6 pack pulls together a strong and sexy physique, while having a strong core aids to safeguard against physical ailments.

This 6 pack abs workout is sure to work your core and help you on your way to getting that core strengthened up and looking good.

peace & love
bj

Summer Short Shorts Ready Workout

I refuse to wear Bermuda shorts just because I'm a mom and I'm getting older.  I still want to wear a pair of shorts that is mid/upper-thigh and looks flattering without being too short.  I'm not 18 anymore so booty shorts are out but that doesn't mean I have to resort to Bermuda shorts or even capri pants. 

Having a great butt and legs makes all the difference in the ability to wear fashionable summer styles.  We don't want to be showing off cellulite backsides, so let's fix it! 

You will hear me continually pretch about nutrition.  Body transformation of any sort starts with nutrition.  Eating right and healthy is the key element.  Without that, you won't see the progress you would hope for.  Committing to a lifestyle change is your best bet.  Your stomach shouldn't be a waste basket.  You should focus on eating whole/natural foods without preservatives or fillers.  Those added "ingredients" are harder for the body to digest and prevent your body from working optimally.

Here is a leg & butt workout to help you on your journey of getting summer short shorts ready.

peace & love
bj

Triple A Pyramids: Arms, Abs, Ass

If this triple dose of pyramid power doesn't leave you sweaty and feeling good about yourself, I don't know what will!  This is my triple A pyramid workout that targets your arms, abs and ass.  It is a hybrid of circuit and pyramid training.  You will get the benefits of both styles, which will leave you feeling pretty darn good. 

High intensity interval training (HIIT) workouts are excellent for so many reasons.  Many of the popular workout videos and classes utilize this technique.  Why?  Because it works!

Here are a few examples of the benefits of HIIT:

• Efficiency (not wasting 90 mins in the gym)
• Burns more fat
• Healthier heart (anaerobic zone)
• Lose weight/fat, not muscle
• Increases your metabolism
• Challenging (less rest time for chatting/recovery)
• Working harder the whole time
• Conditions both your anaerobic and aerobic energy systems

*Important note to remember: key element that makes HIIT different from other interval training is the maximum effort given, not simply a higher heart rate.

WHAT YOU'RE DOING:

Warm up.  Work through each pyramid giving your maximum effort for each exercise listed.  Once you have completed the first pyramid (arms), rest for 3 minutes.  Continue to the next pyramid (abs) giving maximum effort for each exercise listed.  Rest for 3 minutes.  Work through the last pyramid (ass) with maximum effort. Rest for 3 minutes.  Repeat pyramids once more.  Cool down.  Best of luck!

peace & love

bj 

The Murph Workout, Tough As Hell

My Tough Mudder team leader, Dennis gave us this workout the other week to try.  He is always finding new and exciting ways for us to prepare & train.  This one is particularly challanging but it is in honor of a fallen solider, Lt. Michael Patrick Murphy.

Some of our team members have been doing this one weekly and tracking their times.  They have made individual goals for themselves of a time to beat.  I think the best performance is at 37 mins. right now with a goal to break 35 mins before Tough Mudder.

peace & love

bj

Chest & Tris: Beast Mode

With only 5 weeks left until Tough Mudder Minnesota, it is time to step it up!  I want to conquer that course and every obstacle it contains.  I know I will need strength, endurance, brute force and some craziness to do it. 

Monday is our designated chest (bench) day.  I threw in some tri work as well.  Flat bench is focusing on the peel technique in this workout.  If you have never tried it before, now is the time.  It is a great way to switch up your routine.  You will need a partner to assist with peeling off the weights and spotting.

This is a longer lift that will exhaust your upper body by the end.  Push your limits, test your body, make it adjust and build some strength & muscle!

Happy Chest Monday!

peace & love

bj

Supermodel Legs

A set of nicely toned and muscular legs on a woman is sexy and guys like sexy, right?  Um, right!  Those darn supermodels tend to always have the perfect set but that is because they work them!  There might be a select few women that are freaks of nature and just have gorgous legs but like most of the worldly population, we have to put some effort into having a smoking pair.  Unless, you are brazilan because those chicks are always hot! 

Another point to remember is nutrition!  It is essential to any body weight/shape goal.  Whether you are looking to shed pounds or tone up, 70% is based off your nutritional intake and 30% is the effort in the gym.  Haven't you ever heard of, "Abs are made in the kitchen, not the gym"?  People have a hard time grasping that but it is true and it is science.  So, before you hork down two dilly bars from Dairy Queen think about that fact.  You can read my Clean Eating post for more info about nutrition.

Here is my Tone Your Legs Like A Supermodel & Your Swimsuit Depends On It workout. 

peace & love
bj