Shaping Her

We’re coming around the bend this week. How do you feel?

A good tip for when you are feeling the munchies while you are sitting at your desk… sometimes I know that we just get bored and need something to taste. Tea! Make it hot and drink it slowly, make sure you get different flavors and change it up. It helps “fill” you when it is really just boredom or the desire for flavor you are filling plus it gets more liquids in to you!

And just because we love them so much let’s do a variation of push ups! Hooray! Oh come on now, I am sure I heard you cheer. These are great! They work your tris and your core like mad let alone your back…

You know the drill by now right?

5 min warm up – Try going for a jog today or if you can’t get outside (that happens with kids or with weather) just jog in place, get your arms involved! Go ahead, look like a dork.

Here’s your plank push ups:

Really get down there. Do them on your knees if you have to but keep good form and make sure those elbows are going back not out to the side.

20 seconds go – 10 seconds rest

8x

Cool down stretch – Make sure and stretch out those arms!

Jasmine

How did today’s workout go? Still crummy here so mine went indoors. I get all antsy this time of year and get grouchy when I can’t get outdoors.

How is eating so far this week? I would like you try an experiment this week. One day this week I would like you to fast. Now this fast has some “rules”. Drink water. No other beverage. Do not eat anything until super time. You then may have an apple and a steak. Seriously. Go ahead and season it and everything. This is a bit of a jump start for your body and will help kick start some weight loss if that is what you are aiming for. But before you get all excited do not do this if #1. You don’t have weight to lose. #2. Are pregnant or breastfeeding.

Let me know what your results are and how you felt!

Tomorrow’s tabata is switch kicks:

5 min warm up – Do not skip your warm ups!

20 seconds push – 10 seconds rest

8x

Cool down stretch
Jasmine – Do you need a coach to get you ready for summer?

Friday’s are good. We all know that the weekend is right around the corner and to make everything even better… it is a holiday weekend!

Do you look forward to holidays with terror? Does the thought of the food there and what you might do to it, or what it might do to you, scare you? Don’t let it! The holiday should be the day you choose to pick the one thing you just can’t live without. I know that it might be hard to choose but instead of thinking of all the things that you “can’t” have just choose the thing you are always dying to have! Usually there is that one thing that so and so makes that we look forward to every year. Here’s a tip: Don’t waste your fun food on candy! Seriously. Candy is everywhere all the time. And yes, maybe there is “special” Easter candy but come on now, we all know that that is just good marketing! Save your special food for exactly that, a special food. Fill the rest of your plate up with veggies, meat, olive oil dressing, fruits etc.
One last tip. Do not skip a meal just to “save up” for the special meal. This always backfires! Eat normally throughout the day. Trust me. You will feel much better and you will be a lot less prone to pigging out.

Here’s tomorrow’s kickin’ tabata!

5 min warm up

DONKEY KICKS! (Can you tell that I am really excited about this one?)

20 seconds go gang busters! 10 seconds rest.

8x

Cool down stretch.

Have a great Friday everyone!

Jasmine

Now that we started the conversation on eating like an athlete, or I should say NOT eating like you are an athlete what exactly should you eat like? Would it be a surprise if I told that it is different for everyone? There are some basic principles but a lot of it depends on how you react to certain foods, especially weather or not you are sensitive to carbs and how sensitive you are to sugar in your diet. Most of us don’t stay active enough to make carbs the base of all of our meals. The pyramid just simply does not work for most of us. Good fats are essential and they do not need to be at the top with the sugar! They should make up a decent part of our caloric intake. Do you know what a “good” fat is? Do you eat low fat foods?

Tomorrow we’ll discuss why low fat foods are not the to drop those extra pounds or keep your body healthy.

Here is tomorrow’s tabata:

Squats! I am sure you know how to do them! Make sure you are using good form and getting nice and low.

First off though… warm up to this song and really ingest the lyrics! MOVE YOUR BODY!

Now start squatting!

20 seconds of squats, fire those babies off! 10 seconds rest.

8x

Cool down stretch.

How is everyone doing with their tabatas? Making progress?

Jasmine

If you are not an athlete. And by that I mean someone who is training 10+ hours a week you do not need to eat like one. The conversations on “fueling” for workouts etc are not for you. Seriously. I mean you need to take in to consideration the fact that after weight training or a good run you may need to make sure and eat your meal within 30 minutes or at least grab some nuts but you do not need to go crazy about it. You need to be eating healthy on a daily basis. DO NOT skip breakfast! Make sure and have a good lunch. Afternoon is usually a small snack because there is usually a longer period in between lunch and dinner. Dinner should be good and there shouldn’t be a before bed snack. You do not need to “refuel” your muscles. You are someone trying to stay fit. You are working towards being healthy or you are trying to stay healthy you don’t need to become an athlete if you do not want to be one and you certainly do not need to fuel like one. We’ll continue this conversation tomorrow… Meanwhile, if you have any questions leave a comment.

Tomorrow’s tabata is…

High knees!

Bicycle crunches! 20 seconds on, 10 seconds off.

8x

Cool down stretch.

Jasmine

Yup. It’s Monday. There should have been a tabata and something inspirational about food but there was nothing. So now here it is, better late than never? Or I should say here is tomorrow’s tabata.

Monday is always grocery shopping day around here. 2 things that I never forget when grocery shopping. 1. My “go green” bags and 2. A LIST. Shopping lists are a MUST. I have these neat little pre-made lists from Target. You can just check things off as you go and write down what you need to pick up throughout the week. Once a week shopping saves my sanity and makes it so that the weeks worth of meals are planned out and since I buy for that week and for refreshing any staples that we might have run out of during the previous week things don’t go bad and it means that I pretty much have to stick to my meal plans because there are no quick “cheater” types of things to throw together. Unless you take in to consideration the large amounts of eggs… my chickens have gone in to hyper drive production and I can’t even keep up with them! Eggs, the perfect fast food.

So, sit down. Make some meal plans. Make a list. Stick with it.

Here’s tomorrow’s tabata…..

Warm up! 5 min

Fast feet! You know, the football shuffle drill, get down in to a semi-squat and “shuffle” back and forth quickly with your hands out in front of you. Do it fast.

20 seconds on, 10 seconds rest.

8x

Cool down stretch.

Welcome to the new week.

Jasmine