How Indoor Workouts Can Help Your Run | Active.com

How Indoor Workouts Can Help Your Run | Active.com

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

Clean Eating

Clean Eating is a huge part to our over all health and wellness. I love searching and reading new facts about health. I'm an eager learner when it comes to our bodies. Tosca Reno is one of my new favorite sources. She's an amazing woman who knows her stuff. Click here to discover more.

Sunday Morning Moist Banana Muffins

(picture from Martha Stewart)

Ingredients:

1 cup quick cooking oats
1 cup plain rice or almond milk
1 cup whole wheat flour
1/2 cup ground flax seed
1 teaspoon each baking powder and soda
1/2 teaspoon each cloves, cinnamon and allspice
1 teaspoon lemon zest
pinch sea salt
1/2 cup pure maple syrup
4 egg whites beaten until foamy but not stiff
1 cup mashed ripe banana (about 2 large bananas)
2 teaspoons vanilla extract
1/2 cup plain yogurt
1 cup blueberries
1 large apple cut into pieces

Method:

1. Preheat oven to 350 degrees F.

2. Line muffin tin with parchment paper liners

3. Place oats in medium prep bowl and pour milk over. Mix and let stand while you make the rest of the recipe.

4. In another medium prep bowl combine flour, ground flax seed, spices, baking powder and soda, lemon zest and salt. Mix well until all ingredients are evenly distributed. Set aside.

5. Put egg whites in mixing bowl and beat until fluffy but not stiff.

6. In small prep bowl mash bananas and add chopped apple. Mix well.

7. In large prep bowl combine flour, soaked oats, egg whites and banana mixture. Add blueberries. Fold until all ingredients are just blended.

8. Spoon into prepared muffin tin.

9. Bake in preheated oven for 15 to 20 minutes or until golden brown on top.

Yield: Makes 12 generous muffins.

POSTED BY TOSCA RENO

Can you say PUSH UP....

To have a rock hard body like hers would be nice, but I REALLY would love to have your strength and stamina. WOW!!

Every calorie counts...

CalorieKing Calorie, Fat and Carbohydrate Counter"

Hello, and Happy New Year!! We are more then half way into the first month of 2011. How are you doing on the goals you've set?? Do you feel accomplished or frustrated??

My New Year didn't start out as planned. Their have been a few bumps in the road and I haven't been perfect at getting my workouts in or eating clean every day. I could let those set backs upset me and say "to heck with it all" or I can grab life by it's horns, learn from it and move on. What do you think I did?? I was always taught that nothing is easy, but it's all worth it. One of my goals was to really eat clean. I tend to snack sometimes more then I should, and at times I think "I worked out, so its okay."...FALSE!!! The workout gives you tiny room for treats, but not everyday!

You've probably all heard that writing your food down is very important. I can promise you it is 90% of your weight loss success. Start owning what you eat, if you can't write it down...SPIT IT OUT!!!

Calorie King has a free website and a book that helps you see the calories you may consume when you are dining in or out. It's a big eye opener. My goal for you (and myself) is to really think about what we eat and write it down so you can see how many calories you consume in a day. To lose weight we have to burn more calories then we consume.

If you have any questions...ask away!!

What's your purpose for 2011.....

Each day we have a chance to do better then we did the day before. Every year as December comes to a close and January approaches we have high hopes of making a difference from the year before. How many of us FAIL to truly commit to our goals?? I know I do!! I get all fired up and ready to go, and then I begin to slip. For 2011 it's a chance to create a NEW YOU!! Who's in?? START NOW...

Tips from Tosca Reno author of "The Eat Clean Diet."

1. Choose and define your goals.
Pick your goals and define each goal in one sentence. Make the sentence clear and concise. Putting your goals into words will help you visualize your path toward the target.

2. Make a detailed plan for each goal.
Set schedules, create positive incentives for yourself, identify which resources (such as time, space and money) you will need and, finally, define how you will maintain discipline in your plan. When I first started on my fitness journey I blocked off dates and times for the gym and made sure the kids had someone to look after them while I was working out. I created the time and space I needed to achieve the goals I had set for myself.

3. Set a reasonable time frame.
You’re much more likely to achieve your goal if you set out a reasonable time period. This goes especially for weight-loss or fitness goals – the more suitable your time frame, the more sustainable and maintainable the results will be. At first, I wanted to see instant results from the adjustments I had made in my life. Instead of weighing myself down with unrealistic expectations, I learned to be patient and satisfied with the results I did earn.

4. Post your goals where you’ll see them.
Put your goals in your wallet, on the bathroom mirror or in your office at work. Read them every day, reflect on them and don’t let them out of your mind. Awareness of your goals will help you stick to them when you’re facing a moment of weakness.

5. Reflect and reassess your plans (if need be).
Sometimes our original plan doesn’t go as we expected or is no longer effective. Regularly reflect on your goals and assess whether or not your game plan is helping you achieve them. If it's not, then figure out what you need to change.

6. Share your goals with someone you trust.
Having someone else in on your goals will help you reach them – you can never have too much support! Your confidante can offer you advice and motivation, or simply be there if you need to talk about your plan for the year. Once my kids understood my goals, they became my greatest cheerleaders and were able to support me through my journey. That type of support is priceless and it propelled me through the days when I felt like giving up.

7. Believe in your ability to achieve your goals!
Trust your capacity to reach the goals you’ve set for yourself. I know that if you follow the steps I’ve outlined in this newsletter and have faith in yourself, you will achieve everything you put your mind to!