Turn it up Tuesday

I love using this song as a cool down in any class because I am glad they came!

Glad you came-The Wanted

Fitness Friday

Zig Zag Hops


Source: http://www.sports-fitness-advisor.com/

 This exercise is great to do in a bootcamp. Use a jump rope or a line in a parking lot and jump back and forth quickly over the object. Once you get to the end, turn around and repeat.

Make the most of your workout

A lot of us moms are always trying to make our money go further, coupons, mom2mom sales, you name a deal and we are trying to get it. So, why not have that same mentality when it comes to your workout? The quality of your workout is important. I know, you are busy. But, do you have 30 minutes? Then you can transform your body!

High Intensity Interval Training (or H.I.I.T.)
High Intensity Interval Training involves is when you work really hard for a short burst of time (30 seconds) and you do active recovery for 1 minute. The 30 seconds of work is at your maximum effort. Some examples might be to run at a high speed on a treadmill for 30 seconds and then jog/walk for 1 minute. You would repeat these rounds for a certain number of  times (6? 8?).

The benefits of HIIT is to burn more calories in a short period of time. It is still important to do steady state cardio.

Here is an example of a workout:

Warm up/Stretches (5 mins)

H.I.I.T. (12 minutes)
Alternate 30 seconds of high intensity exercise (sprinting, high knees, burpees, squat jumps, etc)
Recover with 60 seconds of walking or jogging in place
Repeat 8 times

Strength (7 mins)
-Add some combo moves to training more than one muscle at once. 8-12 reps, 2-3 sets.
Examples:
-Squat press (squat w/a shoulder press)
-Plie Squat w/a row
-Lunge w/a bicep curl
-Push up with a row

Abs (3 mins)Planks
Bicycle
Reverse curl
Leg drops
Cool down/stretches (3 mins)

Any questions? Now get up off the couch and make it happen!

Turn it Up Tuesday

I'll admit it, I am sucker for a catchy Pitbull tune and I like this new one for the Men In Black III Soundtrack.

Pitbull-Back in time

Motivational Monday

Happy Monday! I have a busy week of classes this week, so my focus is on endurance! Have a great fitness week!

Source: http://www.fatbottomslim.com/

Tuck jumps

Another great plyometric exercise. Good to get the heart rate up and for sports conditioning.

Source: http://www.sport-fitness-advisor.com/plyometricexercises.html



MOPS

I want to spend more time on the "momma" part of my life in this blog.

After I left my full time job last year, I wanted do connect with other mothers, make some new friends and let my son play with other kids. I discovered a MOPS (Mothers of Preschoolers) in my area and went to a meeting. The MOPS group meets throughout the school year (September -May). A mom can be involved with MOPS if she has children birth to age 5. Most MOPS groups meet twice a month for 2 hours. Childcare is provided. A typical MOPS meeting starts with breakfast, speaker/discussion and a craft.

I met my "table leader" (sort of the head hen of the table. Helps to welcome the moms, plans play dates, mom night outs, etc.) and she was so nice. She was very genuine and warm. I decided I would join the MOPS group. The MOPS group has been a blessing to me. I have met lots of other mothers and attended play dates. I was even asked to share my passion of fitness to the group and have been able to help a lot of moms with there fitness goals.

Our last meeting was yesterday and it was a lot of fun. I am planning to step up my involvement next year and be a table leader. The group has been a blessing to me and if I can just help one mother know that she doesn't have to mother alone, it will all be worth it.

Do you belong to any mom groups? Have you been able to meet other moms? Do you feel like you have to mother alone?

Turn it up Tuesday

This is a cool pop song. Enjoy!

We are young-Fun

Motivational Monday

Hello! I hope you had a relaxing mother's day. Hats off to the mothers who work hard every day to make a better and easier life for their families. Remember to take some time to take care of yourself this week!

Source: thepaceofmylife.com

Fitness Friday

Lunge jumps (or split jumps)



Source: womenshealthmag.com

1. Lunge forward

2. Quickly jump up and switch legs, landing softly



Zumba!

Zumba is one of the hottest workouts right now. It is very popular and a lot of fun!

 I really enjoy Zumba and have debated on whether I should add this style to my teaching regimen. For some reason, I feel nervous. It will be very similar to my Cardio class that I teach, design routines, great music, fun! But, I am nervous.

So, I am facing my fear. I am signed up for Zumba training July 14th in East Lansing, MI. AGH! Yeah! I will keep you guys posted.

In the meantime, I will be attending many different Zumba classes to see different styles of teaching. I tend to like an upbeat, faster paced Zumba.  Baile! Baile!

Do you attend Zumba? What are some things you like and don't like?

Turn it up Tuesday

I have been thinking of creating a 90's music playlist (again) and heard this song on the radio and it will need to be in the mix. It might be late eighties, but it's ok!

Seated climb, heavy resistance.

My Prerogative-Bobby Brown

Motivational Monday

Give it ALL you got! Have a great week!

Source: squidoo.com

Fitness Friday

Plyometric Exercises are great to add into your workout program. The moves add power and can help to develop a sport specific skill. This month, our fitness Friday moves will focus on plyometric exercises.

Squat Jumps

Start with feet hip width apart
Crouch down in a squat and jump in the air, arms up,  landing softly.

I like to do these for 30-45 seconds



Source:  sport-fitness-advisor.com

 

Turn it up Tuesday

A new tune from Calvin Harris. Add some rolling hills in 3rd position and you are good to go!

Feel so close-Calvin Harris