Tuesday, January 15, 2013
Turn it up Tuesday
Sorry, its been a couple of weeks. But here we are with a Turn it up Tuesday! This is a new song by Britney Spears and Will.I.am. It's pretty catchy...enjoy! ?* Song has explicit lyrics
Tuesday, January 1, 2013
Happy New Year!!
Happy New Year!
I can't believe it is 2013! I feel very blessed to see another year and am expecting it to be the best year yet!
I don't do resolutions, but January is a good time to reset for the year. Here are some goals I have for the new year:
1. Eat more vegetables
I cook most of the meals and we eat fairly healthy, but we need more vegetables in our diet. I think I just lack creativity. If you have any recipes, please share!
2. Add yoga to my workout routine
I teach heart pumping cardio classes. I could use a switch in my personal workouts and work on my flexibility. Flexibility is often overlooked in a workout plan. Yoga is also good for mental focus and stress and who doesn't need some stress reduction which leads me to my next goal..
3. More patience as a mother
Being a mother is the best, most rewarding and challenging job I hold. My son will be 3 this month (how did that happen?!?) and I have learned so much in those 3 years. I always want to be a good example for him, especially as he gets older and mimics a lot of what I do. There are things that I can get worked up about that really, just don't matter. I want to relax and let things go a bit more. I think the yoga will help with this.
4. Keeping my marriage a priority
Life gets busy and it takes work to keep your marriage going. I want to keep my husband important and make sure he knows how much I appreciate him. It has been a blessing to be home with my son for nearly 2 years. I want us to continue to have date nights and communicate.
5. More prayer
Every year I want to grow closer in my relationship with God and spend more time in prayer. I usually feel better when I pray before I start my day.
These are some things I want to do better in 2013. What are some of your goals?
I can't believe it is 2013! I feel very blessed to see another year and am expecting it to be the best year yet!
I don't do resolutions, but January is a good time to reset for the year. Here are some goals I have for the new year:
1. Eat more vegetables
I cook most of the meals and we eat fairly healthy, but we need more vegetables in our diet. I think I just lack creativity. If you have any recipes, please share!
2. Add yoga to my workout routine
I teach heart pumping cardio classes. I could use a switch in my personal workouts and work on my flexibility. Flexibility is often overlooked in a workout plan. Yoga is also good for mental focus and stress and who doesn't need some stress reduction which leads me to my next goal..
3. More patience as a mother
Being a mother is the best, most rewarding and challenging job I hold. My son will be 3 this month (how did that happen?!?) and I have learned so much in those 3 years. I always want to be a good example for him, especially as he gets older and mimics a lot of what I do. There are things that I can get worked up about that really, just don't matter. I want to relax and let things go a bit more. I think the yoga will help with this.
4. Keeping my marriage a priority
Life gets busy and it takes work to keep your marriage going. I want to keep my husband important and make sure he knows how much I appreciate him. It has been a blessing to be home with my son for nearly 2 years. I want us to continue to have date nights and communicate.
5. More prayer
Every year I want to grow closer in my relationship with God and spend more time in prayer. I usually feel better when I pray before I start my day.
These are some things I want to do better in 2013. What are some of your goals?
Thursday, December 20, 2012
12 days of fitness-part 8
On the eigthth day of fitness Fit Momma V gave to me:
A run on the treadmill ( I prefer to run outside also but this works best on a treadmill)
This is an interval program that changes the grade. Adjust your speed for your RPE.
Start with a 5 minute warm up
Time Grade RPE (rate of perceived exertion)
2 mins 8% 6
1 mins 2% 5
2 mins 10% 7
1 mins 2% 5
2 mins 12% 8
1 min 2% 5
Repeat
Intervals can be done walking or jogging
A run on the treadmill ( I prefer to run outside also but this works best on a treadmill)
This is an interval program that changes the grade. Adjust your speed for your RPE.
Start with a 5 minute warm up
Time Grade RPE (rate of perceived exertion)
2 mins 8% 6
1 mins 2% 5
2 mins 10% 7
1 mins 2% 5
2 mins 12% 8
1 min 2% 5
Repeat
Intervals can be done walking or jogging
Wednesday, December 19, 2012
12 days of fitness-part 7
On the 7th day of fitness,Fit Momma V gave to me:
A holiday cycle ride!
A holiday cycle ride!
| Song Title | Artist | Time | Comments | RPM |
| All I want for Christmas | Mariah Carey | 4:01 | Warm Up | |
| Wonderful Christmastime | Paul McCartney | 3:46 | Seated/Standing flat | 80-110 |
| Run Rudolph Run | Chuck Berry | 2:46 | Quick seated climb (0-1:35), Standing (1:35-end) | 60-80 |
| Christmas Eve | Trans-Siberian Orchestra | 3:25 | Heavy Clmb (seated and standing) | 60-80 |
| Santa Claus is coming to town | Jackson 5 | 2:28 | Sprints (:26-:38, :47-:58, 1:17-1:27, 1:37-1:50, 2:03-end) | 80-110 |
| Rockin around the Christmas tree | Brenda Lee | 2:06 | Seated Climb | 60-80 |
| The Christmas song | Christina Aquilera | 4:03 | Jumps (8, 4) | 60-80 |
| Santa Claus | Harry Connick Jr | 4:37 | 30 sec intervals, seated, 2nd and 3rd | 60-80 |
| Oh Santa | Mariah Carey | 3:31 | Climb (15 sec approx seated and standing) | 60-80 |
| 12 days of Christmas | Relient K | 3:34 | Seated Flat, quick | 80-110 |
| Silent Night | Boyz II Men | 1:08 | Cool Down/Stretch | |
| Let it Snow | Boyz II Men | 4:12 | Cool Down/Stretch |
Tuesday, December 18, 2012
12 days of fitness-part 6
On the sixth day of fitness, Fit Momma V gave to me:
Tight glutes!
Glute press with weight
Hip raise on BOSU
Glute extension with band
Tight glutes!
Glute press with weight
Hip raise on BOSU
Glute extension with band
Turn it up Tuesday-Holiday edition
Love the fun beat of this song. It's my holiday Zumba warm up!
Oh Santa-Mariah Carey
Oh Santa-Mariah Carey
Monday, December 17, 2012
12 days of fitness-part 5
On the fifth day of fitness, Fit Momma V gave to me:
Exercises for sexy legs!
Single leg squat
Perform 10-12 reps per leg, 3 sets
Lunge with glute lift (using resistance band)
One of my favorite exercises to target the glutes. Pulse down 3 times and as you lift on the 4th time, raise the rear leg and squeeze. 10 reps each side.
Deadlift
Great to target the hamstrings and glutes
10-12 reps, 3 sets
Exercises for sexy legs!
Single leg squat
Perform 10-12 reps per leg, 3 sets
Lunge with glute lift (using resistance band)
One of my favorite exercises to target the glutes. Pulse down 3 times and as you lift on the 4th time, raise the rear leg and squeeze. 10 reps each side.
Deadlift
Great to target the hamstrings and glutes
10-12 reps, 3 sets
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