Back & Shoulder Toning Workout

1. 5-10 minute cardio warm up

2. 4 sets, 15 reps bent over barbell rows

3. 3 sets, 15 reps front raises with dumbbells (each arm)

4. 4 sets, 15 reps incline side raises (each arm)

5. 4 sets, 15 reps close grip front lat pulldown (cable)

6. 4 sets, 15 reps straight arm pulldowns (cable)

7. 4 sets, 15 reps kettle ball front raise with sumo squats (get a little butt workout while you're at it)

8. 3 sets, 20 reps hyperextensions

9. 4 sets, 12 reps deadlifts

10. 4 sets, 15 reps stiff leg good mornings (barbell)

Remember- lighter weights + higher reps = TONE

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Happy Monay Fit Fam!!

Ab Burn

Yes, abs are made in the kitchen, but you can't skip core work outs because you have a killer clean meal plan. I like to do a lot of extension and core focused ab routines. Here's mine from a few days ago.

1. 15-30 min cardio

2. 1 minute plank

3. 10 hanging leg lifts

4. 20 incline sit ups

5. 20 incline rotation sit ups

6. 20 incline oblique crunches (each side)

7. 1 minute side plank (each side)

8. 20 v-sit leg lifts (on bench)

9. 20 standing oblique crunches (with plate)

10. 20 rope pull down (rope attachment to cable)

Repeat steps 2-10, 3x

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SAY "NO" TO HIBERNATING

Just because the temperature is dropping into the single digits or below, doesn't give you an excuse to skip the gym. I know Chicago, it's freezing. But, get off your butt and put that hot cocoa down. This is the time of year where i have to push myself extra hard. All I want to do is stay in bed and only get up to eat, but I make myself get up and work for what I really want.
Your body naturally wants to stay in and pack on an extra layer to get through the winter, but you will just find yourself farther and farther from your goal. And think about how hard it will be to get back on track when you decide to renew your New Year's Resolution of getting into shape. STOP making it a resolution, and strive to make a long lasting change in your life. Stick with your progress and training. Trust me, it will be worth while.
It is definitely important to get enough sleep, but don't "over sleep" because you will just find yourself groggy all day, unmotivated, and even sleepier. Here are some tips to help you fight the winter workout block.

TIPS

1. Try at home workouts (you get to stay in the comfort of your own home)
2. Hot yoga (you can stay nice and warm while melting off some winter weight)
3. Morning work outs (rise and shine and get it out of the way)
4. Cardio blast (working up a sweat will make the cold less dreadful and will be refreshing after a hardcore cardio session)
5. Stick with your meal plan (don't give into the holiday sweets and treats, you'll regret it)
6. Play in the snow (shovel, build a snowman, have a snowball fight, go sledding or snowboarding; this way you stay active in the cold weather)
7. Stay positive & strong (if you think it, you'll believe it)

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Shoulder & Tricep Tone

This is my routine from last night. Hope this helps :) feel free to contact with any quetions. 

1. 4 sets skull crushers with ez bar (15 reps)

2. 4 sets front raises with dumbbell (20 reps)

3. 3 sets side raises with dumbell (20 reps)

4. 4 sets kettle ball raises with sumo squats (15 reps)

5. 4 sets v-bar tricep pulldown (20 reps)

6. 3 sets leaning side raises woth dumbbell (20 reps)

7. 4 sets standing shoulder press (15 reps)

8. 4 sets shoulder flyes (15 reps)

9. 3 sets tricep dips (15 reps)

10. 1 minute plank

Use lighter weights because these are higher reps. Do a few ab workouts in between sets so you don't just stand around. COMMENT, E-MAIL, SHARE & FOLLOW

Bicep Pump

How To: Hammer Cable Curl with Rope Attachment

1. Lower cable to the lowest pin
2. Adjust to proper weight
3. Grab rope with each hand
4. Stand shoulder width apart
5. Bend knees slightly, keep back straight, & chest up
6. Start with arms lowered and elbows kept at the side
7. Curl up keeping elbows at your sides
8. When you go up pull up and out, BUT keep ELBOWS IN! (shown in the video)
9. Squeeze biceps
10. Return to start & repeat (4 sets of 12 reps)

This is one of my favorite bicep workouts. Happy Friday Fit Fam!
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LEG DAY BURN

Want that leg day burn? Do this routine that I used today, and you will definitely feel it. I didn't put in weights because it really depends on the person of how much you should be lifting. If you don't know how to use the machines put in something else. Better safe than sorry.

1. 5 minute cardio warm up
2. 4 sets squat press
3. 3 sets push back machine
4. 4 sets alternating stationary lunges & squats with barbell (1 lunge each leg, squat, repeat)
5. 4 sets incline squat
6. drop set leg extensions starting from 40
7. 3 sets lying hamstring machine
8. 4 sets incline oblique crunches (15 each side)
9. 3 sets decline squat machine
10. 3 sets incline sit ups
11. 3 sets deadlifts
12. STRETCH

hope you all had an awesome weekend =)

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Cheat Meals

I say it's okay. Why? Because one meal won't make you gain 5 lbs. if you eat clean and exercise, having a cheat meal once in a while won't kill your progress. Things to remember:

1. Just one meal

2. If your full, STOP

3. Drink a glass of water before

4. If it's during the day, cardio at night

5. If it's dinner, cardio in the morning

6. It will help you from binge cheating (eating bad multiple times/days in a row)

7. Subsides the cravings

8. Keep portions small if you want various things

9. Don't eat after 7 PM

10. No one is perfect

Let's be real fit fam, eating clean can be tough and sometimes hurts your motivation. A little cheat meal here and there can keep you on track without constantly craving that bacon double cheeseburger with fries. Hope you all have a Happy Thanksgiving :)

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How to stay motivated

Are you finding yourself getting "bored" or unmotivated to work out? Here are my simple fixes:

1. Pumped Up Tunes put together a few playlists that will get you in that "pumped" mood. You can also uso pandora or find a podcast. I use the Shredz workout podcast which has some good energetic mixes and lasts me throughout my whole workout. 

2. Change It Up don't keep doing the same routine over and over again. You'll eventually start to dread doing it. I'll try to post some fun variations in my next few blogs posts.

3. Partner Up I know that if i have a friend or my boyfriend workout with me, i'm more motivated to do it. Plus it can be fun to have company. Makes the time go by faster as well. It could motivate you to try even harder.

4. Muscle Groups workout a different muscle group each day. Doing cardio everyday or working out the same areas with the same routine can be very boring after a while. Plus this helps me want to get to the gym more during the week for a complete body workout.

5. Don't Over Do It If you are trying to work out every day, stop. You are going to over exhaust your body. Choose 1-2 rest days. Your muscles need to recover, and straining your body isn't going to do you any good. Plus it won't feel like a chore, and you might want to go even more after missing a day or two.

6. Classes fun classes like yoga, pilates, zumba... Etc. will help change up your routine. It can be a "fun" workout day. Trying something different is never a bad thing. Worth a try.

7. Workout DVDs im not saying that you will get amazing result like the infomercials, but if you don't feel like goong to the gym, just pop in a disc and get moving. Nothing wrong with breaking a sweat in the living room.

Hope this helps fit fam. Happy Monday :)

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Let's Talk Turkey

One of the hardest holidays to eat clean for me is definitely Thanksgiving. From the pies to the stuffing, to the mashed potatoes and gravy... my mouth waters thinking about it. So what do you do?

You have two options:

1. Really watch your portions
• Small portions of carbs and sweets won't hurt you, but really think about that second or third serving you want to eat. It's not worth it.
• If you have a calorie intake tracker or an app, USE IT! You will be more conscious of what you are eating.
• If you are full, put down your fork and stop eating. Take the plate away as well. If food is sitting in front of you, chances are you are going to keep picking at it.
• Try to cut yourself off at 7:00 or 8:00. You want to allow your body to digest your food properly.
• water, water, water. I know festivities mean celebrating, but lay off the alcohol. (unnecessary calories aren't worth it)
2. Eat Clean
• Turkey isn't bad for you. As long as you don't smother it in gravy. Get a good portion of turkey with some veggies.
• Drink a glass of water before you eat. (I like to put lemon in mine) You will feel full a little quicker and that way you won't over eat.
• While everyone is having their slice of pumpkin pie. Go to your pantry and get a spoonful of almond butter.

I know it will be very hard to contain yourself, but you can do it! Plus, you won't feel the guilt that comes from cheating on your diet and you won't feel sleepy and groggy like everyone else in your family. Don't be discouraged. Stay consistent and focused on your goal fit fam =)
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Cup of Tea

Tip Of The Day: Drink a cup of green tea everyday

Why?

1. Increases Metabolism (Polyphenol in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories)

2. Helps improve good cholesterol to bad cholesterol.

3. Thought to help reduce high blood pressure.

4. Makes you feel good (Theanine, which is a relaxing amino acid found in tea leaves)

5. Good for you teeth and throat (Studies show that “catechin," the antioxidebt found in tea can destroy bacteria and viruses that cause throat infections and dental conditions.

6. Great Skin (apparenty helps with wrinkles and signs of aging. Human studies have demonstrated that green tea applied topically can reduce sun damage)

7. Diabetes (Helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage)

8. Heart Disease (Scientists think, green tea works on the lining of blood vessels, keeping them relaxed and better able to withstand changes in blood pressure. It can also shield against the formation of clots)

I think that information is enough to want to drink some tea every morning. Just think about what you put in your body. I like to be a nerd and research this type of stuff. It's amazing what benefits you can find in the food you eat. Have an awesome Tuesday Fit Fam! COMMENT, E-MAIL, SHARE & FOLLOW

I got this awesome info. From lifehack.org written by Ciara Conlon check it out to read some more fun facts.

Baby Got Back

Instructions:

• feet should be shoulder width apart
• knees bent
• lean forward, back straight
• pull straight back and squeeze
• hands on the closer grip (under hand or over hand)

*i switch off between over hand and under hand and do 4 sets each of 12 reps with a 60 lb. ez bar

hope this helps! COMMENT, E-MAIL, SHARE & FOLLOW

Cardio Change Up

I like to change up my routines so I don't get bored. And in between lifting sets, I don't like to just sit there and stare at the tv. Ready to get your heart pumping?!

30 seconds high knees
1 minute step up kickback with 15 lb weight
30 second split jump
(Repeat rotation depends on how many sets you do)

Other options:
30 seconds squat jumps
30 seconds butt kickers
30 seconds lunges
30 seconds mountain climbers
30 seconds burpees
30 seconds plyo variation

Hope you are all have a good week! Happy Humpday Fit Fam =)
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TOTD: never underestimate yourself

One challenge that I struggled with was my self confidence. Because I was stuck in self doubt, I was so hard on myself that accomplishing my goals seemed impossible. But i learned that you can't be so negative about your body and imperfections. No one and nothing is perfect. There is always room for improvement. You have to just keep your head up and take defeat as motivation to push yourself even more. Like Thomas the train says, "I think i can, I think I can" you need to do the same. Because if you keep putting yourself down, you won't have the drive to keep going. I never thought I would achieve the things I have in the past year, but when I think about it, it's because i never put myself down to the point where I wanted to throw in the towel and quit. Believe in yourself Fit Fam. You are capable of more than you know :)

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Veggie Prep

When I am meal prepping for the week, i try to make things simple but keep it tasty with variety. I like to sautee my veggies because it is quick and delicious. (I didn't have any red peppers today, but it was still good.)

What you will need:

-onion (diced)

-broccoli

-mushroom

-red peppers (diced and washed)

-1 tbsp. minced garlic

-1 tbsp. extra virgin olive oil

Directions:

1. In a medium pan, sautee onions with garlic and olive oil on low heat until golden.

2. Add broccoli, mushrooms, and peppers

3. After a few minutes, stir and turn heat up to medium.

4. Continue cooking for about t minutes or until they are to your liking. 

5. Enjoy :)

I know it seems too simple to taste that great, but trust me, I never add anything besides what was listed above. It makes eating veggies more enjoyable for me especially since it doesnt taste so bland. Comment, share, e-mail and follow!!

Ab & Cardio Duo

Here is one of my quick ab and cardio workouts if i dont have enough time at the gyn before work. Do this as a circuit (so do everything once 3-4 times except the elliptical just once) Abs don't magically happen over night. The most important thing to remember is that "Abs are made in the kitchen" so what you eat is a key element to getting a nice tight tummy. Building up your core takes time, but keep at it. Doing a minute plank every morning can really make a difference.

- Elliptical 10 minutes (incline 10, resistance 8) pace yourself!

-12 hanging leg lifts

-20 heel touchers

-20 toe touchers

-30 second high knees

-20 oblique crunches

-20 regular crunches

-30 second mountain climbers

-20 hip ups

-1 minute plank

-30 second squat jumps

-20 incline side crunches (both sides)

-20 v-sit twists (both sides)

-30 second plyo variation

-REPEAT :)

-don't forget to stretch

Hope this helps Fit Fam! Happy Flex Friday!! E-mail, comment, share & follow. I appreciate all the support I have gotten so far. Thank you, and have an awesome weekend :)