A workout routine to add to the mix

I hope everyone is reaching their goals, or at least making some headway.  I thought i would share a workout that hits the entire body and feels GREAT!

The first one involves the TRX.  I think this is such a universal piece of equipment and worth every penny and then some.  Plus, it travels well, too.  with the over the door attachment you can take it anywhere!  Almost every TRX move is a variation of a plank, so even if it is an arm exercise, you will also being working your core and legs as well.  Remember when performing the exercises, to keep your glutes engaged, belly button pulling in towards your spine, and shoulders pulling back and down, even when working with arms in front of you.  you never snake through a movement, just as when performing planks/pushups on the mat, you would never snake either!!  
I like to always do a warm up.  i have a routine that hits most of the major muscles and joints and also has a balancing component and preps the body to run or lift.  you can also walk/run and then perform these exercises.  
perform 15 of each, and if one sided, its 15/side.
1. standing windmills 
2. TRX pushups
3. TRX rows with lower body in table position
4. TRX single leg superman
5. TRX single leg lunge
6. TRX Triceps
7. TRX single leg squat with forward kick
8. TRX bent leg pikes/tucks (when feeling strong, go for the straight leg version)
9. TRX ham curls
Go through 2x.  you can also run half a mile or 1 mile ( or spin or row or elliptical) before/middle/post to create an excellent circuit!

if you don't have the TRX (get one) you can perform these exercises on their own, in standard fashion with or with out weights. for the pikes or tucks you can use a towel on a slippery floor or plates on carpet.  If you try this, let me know how it goes! 

Weekends are not for falling off track!

The weekend is here!  Any fun plans?  I am all for changing up the routine on the weekend, but that doesn't mean falling off the workout/clean eating wagon.  Maybe try a class that you can't make it to during the week? Or stream a new workout.  And just because it is the weekend, that doesn't mean you should stop food logging or being mindful about what you are eating (and drinking!).  Also, don't forget to plan and prep meals for the week ahead.  You want to set yourself up for success.  

Are weekends harder or easier than mid week for you to stay on task?  Or are you a weekend warrior and do double duty workouts on the weekends and slack off during the week?  Are you a plank-a-day'er? do you continue this on the weekends?  

If you you have an event where you know you will be consuming more than normal, try to eat a salad before heading out, drink lots of water, and that day beef up your workout (go longer/increase intensity)  I know you can't out exercise a bad diet, but calories in vs calories out and every bit helps.  Plus, when you have worked hard, maybe you won't want to negate that and you will make smart choices.  

NTC Challenge. Get in on this!!

I have preached about the awesomeness of NTC for a while now.  You should SERIOUSLY download this FREE app.  It is so easy to use and the possibilities are endless.  it is for all levels of fitness, and you can do a great workout in as little as fifteen minutes.  There are also several stretching routines, yoga routines among lots of other options.

My challenge to you, shall you (and you better) choose to accept it:  

Complete 45 min of NTC for 7 days straight.  You can break this up however you would like.  You could do 15 min am, 15 min lunch, 15 min dinner.  You could do 30 min, then a 15 min stretch sesh.  Today I did arm, leg and abs, 15 minutes of each.  It felt so good!  (I also rode the bike 5 miles and ran over 2.  I did .5 as part of warm up and then after completing tax prep ran almost 2 more).  

Tweet your completed workouts from the app with the hashtag #NTC7day45
it is just 7 days, you can work out hard for one week--I think you will be so happy with the results it will inspire you to keep it going.  I want to do this since I start training for my halves next week.  Let me know how it is going and GET MOVING!  there is a prize!!!  And you can't make up the minutes on another day--so do this right!

awful workout!

Sometimes a workout just isn't happening.  I began yesterdays workout and about 20 minutes into it, I became ill.  I don't know what was going on, I had eaten a light breakfast about an hour before, I was hydrated... So after lying on the floor of my bathroom for an additional 20 minutes I peeled my clammy body up and went back home.  Several hours later, I went back out to my studio and finished it up.  

I was really ticked at myself for getting sick.  Maybe because I didn't know why?  But after relaxing for a bit and accomplishing some computer work I was procrastinating, I am glad I went back and finished it.

When I "don't feel like working out" I often give myself ten minutes.  If after ten minutes I am still not feeling it i can stop.  I have probably only stopped twice.  Most of the time after ten minutes I am good to go.  

 yesterday's workout was a "leg day".  Let's shape these puppies up!!!

NTC week!

If you are on twitter you must be aware it is #NTCweek.  The challenge is two-a-days either via the app (which i am certain that by now, you are logging the minutes!;)), or by live sessions in major cities.  I do not live near any live sessions but I have been trying to participate virtually.  My working out has been very minimal since most of my free time has been spent finishing up the new studio.  We are at the end stages and I can actually help during this part, so i have been trying to do my part.  Even with this tight schedule, I have been able to fit in a workout at lunch and a 15 minute one in the evening.  It feels good to be doing SOMETHING.  Also, Karen Poole (@superwomankw) is hosting a challenge for january. #ntcjanuary14 is the hashtag, along with this week using the hashtag #NTCweek. There are PRIZES!! :)

Two points I wanted to make during this post:  one, use the NTC app.  It is so amazingly user friendly and there is a lot of variety.  The second is that even with super busy hectic schedules, you can eek out SOMETHING!!!  I work approximately 12 hours and am lucky if I have a lunch hour, yet I have been at least fitting in a quick 2 miler with Wrigley and a few ntc sessions.  I get it; sometimes after a long day you want to plop on the couch and zone out.  But if you haven't already done your workout, opt for a quick 15 minute NTC session, or a quick mile or two on the treadmill (hey you could still watch tv!).  Sometimes after you get your blood pumping you will be motivated to do more, but i guarantee you won't regret getting it done, but you will regret not doing it. 

Mid January Check in and a reminder to sieze every moment!

I am just curious as to how everyone is following their workout schedules?  Sticking to the plan?  How is the food logging?  Any progress yet?  If you have fallen off the wagon already, dust yourself off and get back on!  A bad morning doesn't have to follow you through the day and a bad day doesn't have to make for a bad week.  

I am following the NTC get lean advanced program and it has added running.  It is a very manageable amount of exercise to fit into my life right now.  The studio is about a week shy of completion which completely amazes and boggles my mind! I can't wait to post some pics!  I feel so fortunate that this is happening.  I have had this vision for years, and that it is becoming a reality still feels surreal.  I couldn't have done it without my Hubbee, his dad, and some amazing friends and obviously super clients!  Thank you!!!! 

We received some tragic news this weekend.  My husband's cousin was in a fatal car accident.  I can't imagine what his family is going through, his wife and his son who is barely a teenager, along with three adult sons and a new grand baby... It reduced my husband to sobs when it finally set in.  I know we hear all the time, that one never knows when their time is up.  Speak your truths and live each day to its capacity.  Don't procrastinate, especially when it comes to sharing your feelings with loved ones.  

How are you going to seize this day?