Taking things one step at a time

I love this time of year. The blossoms starting to bud and bloom on the trees. Weather and the sun starting to change, and good old out door hill runs. Where I live there is no such thing as a flat run. Its up or it's down, and when you go down you have to come back up :). When I first started running I would look at the long stretch of a hill and want to cry and quit. Now, I take it one step at a time...one breath at a time and somehow make it to the top.

With all of our goals in life we need to do the same, otherwise we can get overwhelmed and quit. Trust me I've been on both sides. What helps me is to sit back, take a deep breath, and focus on what is most important. That's how I set up my to-do list for each day...tasks in order of urgency. My workouts are an urgency. They allow me to take time for myself and to keep my body healthy and strong to keep up with my life as a wife, mom, group fitness instructor, and personal trainer. Some days are better then others, and I gobble up the good days and make the most of the messy days :). Take time for yourself to reflect and ponder on what you really want, and what is most important to you and then go for it.

TABATA hill running
(warm-up)
20 sec. sprint
10 sec jog
20 sec. sprint
10 sec jog
20 sec sprint
10 sec jog
2 minute steady pace (pace you can breath comfortable at)
Repeat 5 times or until you get to the top of your hill

Happy Running my friends xx

Tighten in Up Thursday Body weight Style

Since having baby number 3 I've grown to love smart hardcore workouts. I love using my own body weight to really challenge my body.  This workout is intense. My goal for you is to give it your best at your level. We are all different and working towards OUR OWN goals. I want you to do the same with this workout.  Try something new...you only live once :)

Warm up:

20 push ups with feet elevated on a bench or on your knees on the floor.

(if 20 is too much do as many as you can)

REPEAT 2x 10 second rest in between

30 seconds high knees
30 seconds Hindu push ups (downward do to upward dog) as fast as you can with good technique 

REPEAT 2x 10 second rest in between

30 seconds of knee tuck jumps
30 seconds Plank walk push ups (on toes or knees walk in pushup position 4x to the right, do 8 pushups, then walk back 4x to the left, do 8 pushups)

REPEAT 2x with a 10 second rest

30 seconds burpees
tricep push ups to failure

Set 4:

REPEAT 2x with a 10 second rest

Single arm burpees, 10 on the right, 10 on the left
30 sec. mountain climbers or slow knee pull ins

REPEAT 2X

30 sec.. froggy jumps down 

30 sec. crab crawl back

finish with 30 second sprints or power walking 15x

Message me for personal training 2013 deals. Give a gift to yourself of being healthy and active!! Make time for you!!

Indoor Cycling at LVAC

Click here to see Las Vegas Athletic Club Indoor Cycling!!! GO Mike!!

Perfect workout for any day!!

Print me off! Take me to the gym or keep me at home!

When I'm teaching at the gym I always ask the members to push a little outside of their comfort zone during the class. I want them to see that they are stronger then the think they are, and to believe anything is possible. Today I decided to take my own advice and push myself a little in my workout. I worked out from home today during nap time with the kids. It was a nice to push myself outside of my comfort zone.

Here's my workout:

Warm-up 10 minutes

10 side burpies, each side (20 total)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

10 side burpies, each side (20 total)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

10 side burpies, each side (20 total)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

squats with side kicks (25 each leg)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

squats with side kicks (25 each leg)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

squats with side kicks (25 each leg)

3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)

cool down and stretch

Watch the video below for the side burpies. Take the options, either way you will get a workout. Click here to see the squat with side kicks it's Jan. 22 workout