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This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….
This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!
CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:
Repeat 5 Times
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
I love fashion. I may not always be the most “fashionable”, but I love to “play” with style. Since there are not a lot of accessories you can wear while working out, (I mean, it’s not like you can wear bangle bracelets, chunky necklaces and chandelier earrings), you’re somewhat limited to the actual clothes you have to wear to get your sweat on.
For instance, I have to wear socks, so they might as well be fun! I have to wear tennis shoes, so they might as well be colorful. I often have to put my hair up in a ponytail, so why not wear pigtails with matching rubber bands? Why not, right?
I wear workout clothes for a living. After years of wearing black and grey, I was super excited about all the pretty color that entered into the fitness world. Then I discovered cute tennis shoes that didn’t look like bulky tennis shoes. Slowly, but surely, I started wearing more tennis shoes with everyday clothing – because shoes were so much cuter than ever before. Since I have so many flashy colored Reeboks, I was ready to get a more neutral pair for every day use – in or out of the gym. I have have very little that matches grey, and NOTHING that matches blue, so I thought I’d try designing my next pair of shoes! Here are some of my custom Nano 2.0s (my favorite in and out of the gym tenny!). Now I’m just trying to figure out which one to buy – OR should I try a new color combo?
Which one do you like best?
Navy Nanos (you can even customize the text on the shoe!)
Here is a pair Steve designed earlier this year!
15 Different Styles – Endless Colors, Patterns, Fabrics, & Options
If you feel like you need a little oomph in your workouts, or maybe you just want to work on your conditioning. The 2-Minute Blitz is a perfect quick circuit to put in your existing routine.
The Blitz is only made up of 4 simple, but intense, exercises. The idea is to go as fast as you can for 10 seconds for each exercise, and repeat the circuit 3 times through (without rest) for 2 minutes. It will really get your heart rate going, and take your workout to another level. Give it a try!
The New Nano Speed – The Perfect Cross-Trainer
If you are looking for a running shoe that is also a great cross-training shoe (perfect for blitzes like this one, and weight training), Reebok just came out with a new cross training shoe, called the Nano Speed – a part of their new CrossFit Speed Collection.
The Nano Speed has some of the same technology as the Nano 2.0 and Nano 3.0, but it made for longer runs. So, if you want to do a run, as well as hit the gym, this maybe just what you are looking for!
Reebok says, “There are plenty of running shoes that you can do CrossFit in, but we made the FIRST CrossFit shoe that you can run in.” You don’t have to do CrossFit to enjoy this shoe – anyone who lifts weights, does boot camps or sports conditioning will enjoy having a great cross-training shoe.
The CrossFit Nano Speed Is:
- Lightweight (lighter is better!)
- Durable (because we want shoes to last)
- Greater traction (great for box jumps)
- flexibility (mountain climbers)
- Protects for feet for impact (plyos)
- Rope Guard (for climbing rope)
- 3mm heel to toe drop (for a natural feel)
Here is a video that talks about their entire Speed Collection, including their new Nano Speeds.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Here is one of my favorite butt circuits! Give it a try and let me know what you think! Want to add even more punch? Do a heavy lift for thrusters and take things up a few notches. Either way, you will DEFINITELY feel this in your bottom!! AND, if you do it 1-2 weeks, you will surely see (and feel) a difference too!
10 Cursties (Left Leg)
10 Knee Repeaters (Left Leg)
10 Stomps (Left Leg)
Follow along with me in the video and then repeat 2 more times!
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My Pink & Yellow Outfit:
If I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!
I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.
This was one of the most brutal workouts I ever have done. The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!
If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!
45-Minute Boot Camp Workout on LiveExercise
Wall-Up Bear Crawl Push Up Suicide
10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)
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“I can’t run”
It’s not like everyone can just start running 3 miles, but you can run something. Run for 1 minute, walk for 2. Run until you can’t catch your breath, and walk until you catch it again. See, you CAN run.
“I hate cardio”
Everyone hates stuff they aren’t good at, but the only way to get better is with practice. If you hate something, you probably stink at it – and that’s all the more reason you need to do it more.
Everyone fails, not everyone keeps trying. The good news is there is no limit to how many times you can keep starting over.
Whether we are talking about life or talking about fitness, we will all face difficulties. It’s not the difficulty that shapes our future, it’s our response to it. The only difference between someone who fails and someone who succeeds is how they respond to failure because EVERYONE fails.
We fail every day. We fail small, we fail big. No matter the size of our failure, our response can be to give up or persevere. We get mad – or we can get stronger. Anger will not improve anything. Tears will not help. Quitting is an escape. Giving up only masks our weakness so we don’t have to face it every day.
No matter who cuts you off in traffic, no matter how hard your trainer pushes you, no matter how hungry you get if you’re dieting, and no matter how much you doubt if you can succeed, decide today how you plan to react for success – because it’s not what happens to you, but your reaction to what happens to you, that matters most.
People are always searching for the next best workout. Fitness fanatics spend a lot of time and energy asking a million questions, surfing the net, reading magazines and watching what other people are doing in the gym. The whole time, their existing workout may be perfectly fine – they just need to make a few adjustments to take their old workout from just OK to totally INSANE! What is this magic potion I speak of?
It’s called intensity. I can’t tell you HOW MANY TIMES I see people just working out, going through the motions with little to no intensity at all. Nine times out of ten, their workout is perfectly fine, it’s the lack of intensity that’s killing their training. So how do you increase intensity?
I’ve got Answers (Pun intended!)
I recently joined Answers.com, the #1 question and answer website, to answer people’s fitness questions just like this one. Since so many people have asked me what I’d add, or do different, if I were to train them, I thought this would be one of the first subjects I’d tackle.
Realize, even if the only exercises you knew were a few simple exercises like push ups, pull ups, jumping jacks and squats, those exercises can be totally insanely amazing IF you add the right components to increase intensity.
Sadly, people often think they have to have certain tools, certain fancy moves, or a certain trainer to get results in order to experience a workout that is made for the pros. Not so!
There are 5 simple training methods that can seriously ramp up your intensity – and your results. If you like what you see here, then CLICK HERE to read the whole article to learn more and get my Editor’s Tip!
Have a question you’d like Answered? Comment below and I’ll get to work on it!
Many people are big-time procrastinators. We wait until the very last minute to do a project, pay a bill, book a hotel room, fill up with gas, schedule a check up, turn in tax returns…the list goes on. If we didn’t risk running out of gas, getting our electric turned off or having to pay extra fees, we may never get around to any of it – and fitness is no different.
We put off taking care of ourselves simply because we think we can get away with it. No one is going to send us a late fee and Obama isn’t going to increase our taxes because we didn’t drop 20lbs. While there is a penalty to unhealthy living (weight gain, muscle weakness, poor health and low self-esteem), apparently the penalty is not quite harsh enough to get us to move faster.
I want to challenge you today to think about what you do today and how it affects your future. You may not think it matters much, or maybe you just plan on starting tomorrow, but tomorrow will come – and what you do today affects your tomorrow whether you realize it or not.
What you eat today will greatly determine how you feel tomorrow. What you say today can set you up for success, or failure, tomorrow. What exercise you do today can make you healthier and stronger for tomorrow. How you invest your money today, can change how you live tomorrow. And if you do what you need to do today, over and over and over again, you have made big strides. Your many small improvements turn into one big success.
Are you making a better you today?
Why are we so quick to forget how bad food makes us feel? We are so quick to remember how great it tastes for a short moment, and forget how yucky we feel for such a long time afterwards. We are fooling ourselves if we think for a minute that there are not repercussions to our poor choices – AND we need to be equally reminded of the positive rewards that follow our healthy choices.
Eating healthy and living healthy lasts longer than your best cheat meal. While you don’t have to give up cake, or never eat a potato chip again, we all need to keep a realistic perspective on our eating and how it affects us long term. We should treat a cheat meal like we treat any other splurge in our life. We enjoy the moment, but we don’t get lost in it. Eventually, we come back to a healthy reality that is balanced in moderation, self-control and discipline.
The same way we come back from a vacation, maybe it’s time to come back from your eating vacation – and get back to investing in a healthier future.
Let’s commit to no longer allow our tongue to rule us and guide our future. Let’s make each word, each bite, each move we make count – doing what is right, healthy and good. And, if we mess up, let’s commit to making corrections. We can do this!
“Their end is destruction, their god is their belly…”Philippians 3:19
Sometimes you just want a nice cool crisp pasta salad to munch on that isn’t loaded with calories. Yesterday was one of those days, so I whipped this little creation together and it came out super yummy!
Box of Rotini Whole Grain Pasta
1/2 Tablespoon Olive Oil
1 1/2 Cup Sliced Cherry Tomatoes
1 Cup of Chopped Scallions
1 Chopped Green Pepper
28 Slices of Turkey Pepperoni (14 slices per serving)
1/3 Cup Balsamic Vinegar
1 Teaspoon of Minced Garlic
Salt & Cracked Pepper (to taste)
Balsamic Vinegar Glaze
Boil the pasta as directed. Drain the pasta and let it cool. Add all the cold ingredients and chill for nibbling later! Drizzle with the balsamic glaze and serve! I added diced grilled chicken (seen here in this pic)! YUM!