Month 4 Workouts

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share


This is a high intensity month of workouts. Twenty-five different workouts in one month. 

Week 1:

Day 1:
New Year, New You Workout

Day 2:
Win the Cellu-fight Workout

Day 3:
Tight Thighs and Arms Fat Burn Workout

Day 4:
Hard Butt Tight Abs

Day 5:
Full Body Stretch: Great For Runners

Day 6:
Sweat it Off

Day 7:
Rest

Week 2:

Day 8:
15 Minute High Intensity Full Length Workout

Day 9:
Metabolism Boosting Exercise Challenge

Day 10:
Hot and Hard Workout

Day 11:
Intensity Workout

Day 12:
Strong Lean Tight

Day 13:
Bombshell Body Part 1: Bombshell Fat Burn
Bombshell Body Part 2: Bombshell Butt
Bombshell Body Part 3: Bombshell Abs

Day 14:
Rest

Week 3:

Day 15:
All About Abs

Day 16:
Quick Kick in the Calories

Day 17:
Brick House Workout

Day 18:
Jiggle Proof Thighs and Butt

Day 19:
10 Minute Total Core Toner

Day 20:
Killer Curves Workout

Day 21: 
Rest

Week 4:

Day 22:
Flab Free Arms and Abs

Day 23:
20 Minute Full Length HIIT (How To)

Day 24:
Beginners Workout: Mommy Makeover

Day 25:
Beginners Workout: Building Strength

Day 26:
Make Me Sweat

Day 27:
Ab-tastic Workout

Day 28:
Rest

Month 3 Workouts

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share



Month 3 of my workouts. This month incorporates more cardio workout days. This can be running, walking, jump rope, or one of my workouts from the Cardio workout tab. 


Week 1:

Day 1:
Sabotage Fat Workout

Day 2:
Cardio Challenge Day

Day 3:
Rest

Day 4:
Lower Body and Core Workout

Day 5:
Quick Fix Fitness Challenge

Day 6:
Rest

Day 7:
Dangerous Curves Ahead

Week 2:

Day 8:
No Limits Workout

Day 9:
Rest

Day 10:
Love Handle Loser and Lower Ab Workout

Day 11:
Limitless Exercise Challenge

Day 12:
Rest

Day 13:
Rockin’ Body Workout

Day 14:
Fat Free Workout

Week 3:

Day 15:
Rest or Cardio Day

Day 16:
Love Handle Loser Part 2

Day 17:
Tighter Tush Workout

Day 18:
Rest

Day 19:
Yoga Fusion Fat Burn

Day 20:
Tabata Interval Training: Burn Baby Burn

Day 21:
Rest

Week 4:

Day 22:
Hot Body Fat Burn

Day 23:
OMG! Workout

Day 24:
Rest

Day 25:
Super Girl Workout

Day 26:
Cardio Day

Day 27:
Rest

Day 28:
Pick your favorite workout from this month and repeat it!

Month 2 Workouts

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share



Month 2 of workouts. Rest days can be varied to suit your schedule.


Week 1:
Day 1: 

21 Jump Feet


Day 2:

Day 4:

Day 5:

Day 6:

Day 7:
Rest Day

Week 2:

Day 8:

Day 9:
Tough Guy Fat Burner

Day 10: 
Rest Day


Day 11:

Day 12:

Day 13: 
Ab and Butt Toner

Day 14:
Rest Day

Week 3:


Day 15:

Day 16: 

Day 17: 

Day 19:

Day 20:

Day 21:
Rest Day

Week 4:

Day 22:

Day 24:

Day 25:
Partner Workout

Day 26:
Rest Day


Day 27:

Day 28:


Month 1 Workouts

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share



Hi Everyone!

In honor of my 1 Year Blogging anniversary I am doing a month by month breakdown of my workouts for the past year. I started this blog on October 17th of 2011, so technically this is two weeks of workouts. These two weeks of workouts can be repeated for a full month of workouts. 

This is where I started. I had been running and creating my own workouts for some time before this, and I decided to share my journey. Thank you for joining me. I have received a lot of support and positive feedback over the past year. 🙂 All of the success stories that I have read have motivated me, and inspired me. My goal with this blog was to positively influence others to make positive, and healthy life changes to become stronger and more fit. Feel free to comment, or post photos to my facebook to show me your progress and share your story. 

Thank you,
Melissa



Day 1:
Sun Salutations
Work It All Out: Glute Bender

Day 2:
Cardio Fat Burn -30 Minute Run

Day 3:
Rest Day

Day 4:
Work That Body

Day 5:
Terrific Tummy Toner

Day 6:
Rest Day

Day 7:
Butt Kicker Workout

Day 8:
Standing Yoga Flow for Butt, Thighs, Legs, and Back

Day 9:
Fast Fat Blast

Day 10: 
Rest Day

Day 11:
I Want 6 Pack Abs!

Day 12:
Tight Body Fat Burn

Day 13:
Dynamic Body Workout

Day 14: 
Rest Day

Why Should You Care About Breast Cancer Awareness Month?

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
You may notice me wearing a lot of pink this month. You have probably heard that it is Breast Cancer Awareness Month. Maybe you know someone whose life has been impacted by breast cancer, or perhaps your own life has been threatened by this disease. 

40,000 women and approximately 390 men will die this year from breast cancer. Cancer does not discriminate. It could be someone you know. It could be you. I hope it’s not. 

A couple years ago I found a lump. That was a scary moment, and it was even scarier for me because I did not have health insurance. I called my doctor and made an appointment, knowing that paying for the office visit wasn’t going to be easy as a struggling college student. I also knew that if I had breast cancer, waiting would be far worse than scraping together the money to pay for the appointment. 

Upon feeling the lump my doctor became quite serious, and immediately scheduled me for a mammogram and sonogram. I felt a huge rush of emotions, fear for my life, and trepidation over what would happen to me if I had cancer. How could I pay for the mammogram, let alone treatments if I had the disease? 

My doctor talked to me about a voucher program available for those who are uninsured or under-insured. I was able to get a voucher so that I didn’t have to pay for my mammogram and sonogram. I have “dense” breasts, which means that they are made up of more connective tissue than fat. That makes reading a mammogram more difficult because connective tissue and tumors both show up as a white area on mammograms. Fatty tissue shows up as grey on the images, and is easier to see through. 

The doctor who performed the sonogram determined that I needed to have an immediate biopsy to diagnose the lump. The day that I went in for my biopsy my dog passed away from cancer, and it felt like my world was crashing down around me. Although I knew statistics were on my side it was one of the scariest moments of my life. I wasn’t afraid of the biopsy. I was afraid of the results.

I had done all of my research. I knew all of the stats. Even though we were just in the exploratory phases of diagnosis I experienced a feeling that my body had turned against me. I felt depressed, overwhelmed, terrified, and angry. I wasn’t my normal energetic self. I didn’t want to go outside and run with Jesse. I wanted to go to sleep and not have to worry or think about the big C word anymore. I knew that if I had cancer I would fight. Even though Jesse and I weren’t married yet, I knew he would love me and be there for me no matter what, but all I wanted was to be okay. 
They called me very quickly with the results. 

I can’t describe the relief that washed over me when they said I didn’t have cancer. I have to go back to get examined every year. I also continue to do self-exams. 

I share my story in the hopes that it will raise awareness. We need to find a cure for this deadly disease. You can donate to Susan G. Komen for the Cure if you would like to help find a cure for breast cancer, and continue to help women in need receive mammograms that can save their lives. You can wear pink to show that you support the cause. You can go to Komen.org and find a Race for the Cure to run. You can have a Passionately Pink Party/Fundraiser and donate the proceeds to help find a cure. 

If you are doing something for Breast Cancer Awareness Month I would love to hear about it. Feel free to share your story. 

Have a good night, 
Melissa


Burpee Blitz Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Hi Everyone,

Today’s workout is fun, but it is a challenge. How many times can you get through this workout? I did it once before cross country practice, but I am going to go through the challenge tonight and see how many times I can make it through. 

Anywhere from 1-3X will give you a great workout. Form is always number one, so I am going to see if I can get through it three times with good form. If I start to lose my form I will either modify to make it easier, or I will reduce the number of rounds. 

I will update everyone on the end results of this workout, so check back!

Enjoy!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Unless otherwise noted. 

Repeat 1-3X, or complete as many rounds as possible for time. I will time my workout and share the number of rounds this evening. 

1. 5 Burpees
2. 1 Leg Plank Pulse (right)
3. 5 Burpees
4. 1 Leg Plank Pulse (left)
5. 5 Burpees
6. 3 Way Plie Pulse
7. 5 Burpees
8. Leg Lift/Hip Lift
9. 5 Burpees
10. Side Plank Pulse (right)
11. 5 Burpees
12. Side Plank Pulse (left)

Core of the Matter Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share



Hi Everyone!

I did this workout last night. I really wanted to get in a great core workout, and this one hits all of the major muscles of your abdomen, obliques, and back. When Marie was working out with me the other day she commented on my core strength, and I told her that I incorporate core strengthening into all of my workouts. I firmly believe that a strong core helps protect your body, and is the foundation of all of your strength. 

As a runner it is imperative that I maintain core strength so that my body can hold proper alignment during my runs. This doesn’t just help with speed, it also helps prevent injury. If you run and your alignment is off due to weak core muscles you are putting excess pressure on your back and knees. However, if you are able to maintain proper alignment running strengthens your back and knees. (I apologize if you have already heard/read me say some version of this same statement. I repeat it because it’s important.)

Core strength is also a requirement for safe weight lifting for the same reasons. So, let’s get to the Core of the Matter and workout! 🙂

Melissa



Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment. 

Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum. 

or

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)


Perfect Push Full Body Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone!

Marie is back for tonight’s workout! She did a great job, and went through the workout with me twice. If you watch the video you will see her son, Liam, make a cameo. 🙂 He has grown so much since his last guest appearance in the Full Body Beginner Workout
Marie has also joined me for: All Over Fat Burn Workout, Beginner’s Workout Building Strength, and Beginner Full Body Toning. The last link has a great montage of Marie’s progress pictures. 

I actually went through this workout a third time, and incorporated Mile Repeats on the treadmill throughout the workout. I ran a total of 3.1 miles on the treadmill.

The breakdown is a little bit different, because Jesse and I were alternating exercises with the treadmill and he runs his miles much faster than I do. So I will write the breakdown of the workout as it appears in the video, and below that I will share the breakdown of the final round that I did. 

I called this workout “Prefect Push” because regardless of your level of fitness you can adjust the workout to fit your needs. You want to push yourself, but for each person that level of push can be different. Marie worked to her capacity tonight, and I was really proud of her. I had a little bit more push left, so I amped up the intensity of the workout for the final round. 

Find your perfect push!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

*The cardio interval version of the workout will be posted below the breakdown of the version shared in this video. 

Video Breakdown

1. Lunge Jump
2. Transverse Plank
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Dip
6. Mountain Climber (timed)
7. Reach Through Leg Lift
8. Russian Kicks (timed)
9. Chair to Warrior
10. Bicycle

Cardio Interval Version of the Workout
*Move through each exercise as quickly as possible. My longest break was after the second mile of running (1 minute, and 20 seconds) because I went to get extra water. All other exercises I kept the rest at 20 seconds or faster. 

1 Mile Run on Treadmill at a Quick Pace (I set the treadmill to 8.7, which is a 6.8 minute mile). 6-7  Minutes of Jump roping could be substituted.

1. Lunge Jump
2. Transverse Plank
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Dip

1 Mile Run on Treadmill at Quick Pace. 

6. Mountain Climber
7. Reach Through Leg Lift
8. Russian Kicks

1.1 Mile Run on Treadmill (I increased the speed for the last minute of the workout to 9.0 on the treadmill)

9. Chair to Warrior
10. Bicycle
11. Superman
12. Hydrant (right)
13. Hydrant (left)

I also added two planks for a minute each to end the workout. I was feeling good, and motivated. 🙂

*For the Hydrant exercise you start on all fours, and keeping your knee bent, lift your bent leg out to the side so that your leg is parallel with the floor. Return to starting position. That is one rep. 


Stretch and Lean Yoga Flow

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

My calves were very sore from my workout yesterday and Sunday. I also ran with the girls from the cross country team today, so I desperately needed some stretching and yoga. At some point I really want to film a good yoga flow workout and share it on here. It is very difficult because of the upload time associated with longer videos. I’m not saying this is a bad video, it is just short for a yoga flow (this 18 minute video took 2 1/2 hours to upload). 

This flow did feel great, and it really helped stretch some of the areas that have been tight from my runs lately. If you have time I would definitely recommend going through it two to three times. 

It is so important to maintain your flexibility, and to maximize your strength gains through proper stretching. 

I hope you guys enjoyed the stretch, and I will see you tomorrow with a new workout. 
Melissa

Fifteen Minute Interval Fat Burn

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

Tonight I did an Interval Fat Burning Workout. If you go through this workout once it will take around 15 minutes, but you can repeat it up to three times depending on how much time and energy you have. 

I went through this workout twice, and a did a short arm workout with Marie this morning. Marie will be joining me for another video this week, so I will be sharing the workout we did. 

The second time that I went through this workout I substituted jump roping for all of the cardio bursts. I also finished my workout by running a mile on the treadmill. I haven’t chosen my next 5K yet, but I want to improve my time.

Coaching cross country is very motivating. I see the kids improving all of the time, and I am so proud of them for their effort and work ethic. They are all improving, and pushing themselves every day. It’s a great reminder that with effort you can improve and push your limits. 

I hope you all enjoy the workout, and have a great evening. 
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 Reps, 60 seconds

Repeat 1-3X

1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)

*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂

Full Body Fitness Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

Today was a great workout day for me. I did some running with some of the girls from the cross country team I coach. We alternated an easy pace with 100 yard strides up and down the football field. 

Then I came home and filmed this workout. I went through the entire workout twice. I also threw in 20 reverse pushups with my dip station, and 20 Bulgarian Split Squats per leg, while holding a 15 pound kettle bell in between rounds. Sorry I didn’t get to film that. After filming me for the first round Jesse went out for his run. 

Jesse getting his music ready for his run, and starting up hill. 

This workout got me very sweaty. I already mentioned that I did this in conjunction with some running today. Some other great cardio options are jump roping, running on the treadmill, or any of the shorter interval workouts in the “Cardio” tab above. 


Enjoy the workout. Happy Fit Friday!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Burpees
2. Walking Lunge with Lift Off (right)
3. Spiderman Plank (right)
4. Spiderman Plank (left)
5. Frogger
6. Speed Skater
7. Dive Bomber
8. Squat Walk
9. Lifted Windshield Wiper Plank (right)
10. Lifted Windshield Wiper Plank (left)

Full Body 20 Minute Home Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

This is the workout I did last night. It’s a full body workout, and it took me 20 minutes. I also ran 2 miles with the girls from the cross country team, and two miles with Jesse. 

I have been fighting off a cold for the last few days, so I have been taking vitamins to try and get over it quickly. My new sponsor, Total Nutrition-Mansfield, sent me vitamins that dissolve in water, called Alkalinity Fuel. 

Alkalinity Fuel: Vitamins


This type of vitamin is absorbed much more effectively by your body, so you are absorbing 90% more of the vitamins you take. In traditional vitamins, that come in pill form, the nutrients in the vitamin are denatured by the heating process. As a result your body can not absorb the majority of the nutrients and you end up urinating them out. So you absorb 10% of your vitamin, and the rest becomes really expensive urine. 

I also like the fact that this multi-vitamin is made from superfoods including: spirulina, wheat grass, chlorophyll  alfalfa, barley root, kelp and ginger. This increases your body’s ability to absorb the nutrients so you are maximizing the benefits of your vitamins. 

If you want more information, or have questions about supplements that may be right for you check out (and like!) Total Nutrition’s facebook page Here. You can message them and they will be more than happy to answer your questions. 

I still have a bit of a cold, but I think the vitamins are helping me get over it more quickly, and the extra vitamin B is helping to keep my energy levels high. 


I think you guys are going to like tonight’s workout. If focuses on toning and shaping your entire body. I only went through it once, but it can be repeated up to 3 times. 

I hope you have a great day!
Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Balanced Bicycle
2. Heel Touch Plank
3. High Knees (timed)
4. Alternating Hip Drop
5. Single Leg Hip Press (right)
6. Single Leg Hip Press (left)
7. Mountain Climber
8. Get Ups
9. Reach Through Situps
10. Russian Kicks
11. Right Seated 1 Leg Stand
12. Left Seated 1 Leg Stand
13. Romanian Deadlift
14. Squat

Target Area: Full Body Workout (Full Length)

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

This is the complete Target Area workout that I posted the other day. I posted all three parts separately  but I thought some of you might prefer a compiled video if you are going to do the entire workout. This workout incorporates arms, abs, and lower body. It’s a nice challenge. 

I will also be posting a new workout today. 
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Target 1: Arms
1. Reverse Push Up
2. Tricep Push Up Right
3. Tricep PushUp Left
4. Up/Down Dog (Dive Bombers)
5. Squat Lift
6. Decline Push Up

Target 2: Lower Body
1. Bulgarian Split Squat Right
2. Bulgarian Split Squat Left
3. Ninja Jump
4. Warrior Deadlift Right
5. Warrior Deadlift Left
6. Lunge Jump

Target 3: Abs
1. Knee Drop Plank
2. Cheek to Cheek Plank
3. Bicycle
4. Full Flexion Leg Lift
5. Temple Tap Abs
6. Handstand

Interval Exercise Challenge

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Hi Everyone,

Tonight my workout was an Interval Exercise challenge. I love intervals because they maximize fat burning, and allow you to keep your heart rate up throughout the workout. I structured my workout tonight differently, because I wanted to really challenge myself to work through fatigue and increase my muscle endurance. 

I did each exercise three times, completing the maximum number of reps that I could during each minute interval. The breaks between intervals should be short. I like to include stretches between exercises. Research has shown that stretching between exercises can increase the amount of muscle you build during your workouts. 

The entire workout took me 21 minutes. Many studies have shown 20 minutes to be the optimal length for interval workouts to increase the amount of fat you burn for the rest of the day. 

In addition to this workout I also ran four miles with the girls from the cross country team. 

Enjoy the workout, and have a great evening! I will see you tomorrow. 🙂
Melissa

All Levels: Maximum number of reps during each 60 second interval. Repeat each exercise 3 times. I did each repetition consecutively (for example, Round 1 Burpee, Round 2 Burpee, Round 3 Burpee) before moving onto the next exercise. However, you can also go through the entire workout, and repeat it 3X. To maximize your results move quickly, and minimize rest breaks. 

My reps are in parenthesis next to each exercise.

1. Burpee (14, 13, 12)
2. Squat Lift (I used 75 pounds) (14, 14, 14)
3. Military Situp (18, 20, 20)
4. Butt Lift (50, 51, 55)
5. Heel Tap Leg Lift (27, 29, 28)
6. Seated Twist (36, 35, 36)
7. Temple Tap Abs (94, 91, 108)

3-pete Full Body Workout: Body Weight HIIT

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Hi Everyone, 

Tonight’s workout is fun but tough! As always, the video is below. The total workout takes 21 minutes. Each round is 7 minutes, and you repeat the workout three times. Immediately after my third round Jesse and I went out for a run. 

I wanted to run 5-6 miles, but it was really cold when the sun started going down and Jesse and I both wore short sleeves. So we cut the run a little bit short, and completed 4.67 miles. 

I have a new sponsor, you can like their facebook page here, Total Nutrition Facebook and you can find their website here: Total Nutrition. They sent me a big box of loot, including the shirt that I wore in tonight’s video. I am loving the shirts, they are cute and ridiculously comfortable. 

They also sent me some great vitamins, protein, and more so I will be sure to let you guys know what I think as I start incorporating this into my routine. I love the water soluble multi-vitamins, and the vanilla protein tastes like a milk shake!

Jesse with his picture in Point Park University’s Athletic Hall of Fame. 
Also, Jesse’s official induction into Point Park University’s Athletic Hall of Fame was last night. He made an amazing and inspiring speech. He motivates me to work my hardest every day. 🙂

I hope you guys have a great workout! Get out there and motivate someone today (self-motivation counts too!)
Melissa

All Levels: Maximum number of reps during each 50 second interval. 10 seconds of rest in between each exercise. 

Repeat 3X.

1. Warrior 3 Squat Pulse Right
2. Warrior 3 Squat Pulse Left
3. Mountain Climber
4. Temple Tap V-Up
5. Alternate Round Kicks
6. Side Step Plank (right)
7. Side Step Plank (left)

Try to move through the rounds as quickly as possible. Push yourself, but always listen to your body. 

Target Area 3: Tight Abs

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Hi Everyone, 

This is part 3 of today’s workout. If you haven’t yet try: Target Area 1: Arms and Target Area 2: Lower Body. This is the core section. Having a strong core does more than give you sexy abs, it also helps prevent back pain and supports your postural alignment. 

One of the guys on the cross country team asked me today why core work and stretching is so important. Answer: it helps you maintain proper alignment. This helps you in everything you do, and can prevent injuries. For runners it is especially important because running is a repetitive motion. That means if you have a misalignment in your back, hips, etc, you are putting undue stress on other joints (like your knees) over and over again. By strengthening your core, and keeping your muscles flexible and balanced you can help prevent these types of injuries. 

Runners aren’t the only ones who suffer from postural difficulties so be sure to stretch, and keep your core and back strong!

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Knee Drop Plank
2. Cheeck to Cheek Plank
3. Bicycle
4. Full Flexion Leg Lift (Plough Pose in Yoga)
5. Temple Tap Abs
6. Handstand (this isn’t a rep exercise). 

Target Area 2: Lower Body

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Hi Everyone,

This is Part 2 of my workout today, and it’s all about the Lower Body! If you haven’t tried Target Area 1: Arms and Target Area 3: Tight Abs yet check them out now. My entire workout today consisted of three parts, Arms, Lower Body, and Core. So if you want the complete workout check out all three videos 🙂

You also have option of increasing the number of rounds, or mixing and matching with other workouts of your choice. It took me 30 minutes to do all three parts of this workout. 

I hope you guys enjoy it. I also posted my “Must Have” list of products for your home gym and a recipe for a Healthy Chicken Salad Sandwich. 

Have a great night,
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Ninja Jump
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Lunge Jump

Target Area 1: Arms Home Workout

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share



Hi Everyone!

This is part one of tonight’s workout. This section of the workout is focused on working your arms, shoulders, and back. You can do it alone, or with the other two videos if you want to do the complete workout that I did tonight. You can find  Target Area 2: Lower Body and Target 3: Tummy Tightening by clicking the links. 

This was by far the hardest section of the workout for me. It was a great challenge though! Challenge is what makes you grow stronger both physically and mentally. 

When the other two videos are finished uploading I will add links, to make everything easily accessible. I hope you enjoy my workout of the day. 🙂

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Reverse Push Up
2. Right Tricep Push Up
3. Left Tricep Push Up
4. Dive Bomber (Up/Down Dog)
5. Squat Lift
6. Decline Push Up

Avocado Curry Chicken (or Egg!) Salad Recipe: Healthy, Delicious, Easy!

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share
Avocado Curry Chicken Salad: Delicious, Healthy Recipe

I love chicken salad, and egg salad. What I don’t love is the high fat and calorie count that is in typical chicken salad recipes. In fact, I’m not a fan of mayonnaise at all. I was thrilled to try out this healthy alternative to using mayo in my chicken and egg salad recipes. 


  • Typical Chicken Salad: Calories 417 (not including bread, 517 with sandwich thin), Fat 31.5 g, Protein 29.4 g.
  • Chick-Fil-A Chicken Salad Sandwich: 510 Calories
  • Panera’s Napa Almond Chicken Salad Sandwich: 690 Calories

Compare that to today’s recipe:

  • Avocado Chicken Salad: Calories 278 (378 with a sandwich thin), Fat 12 g., Protein 38 g.


*This recipe makes 2-3 servings.


What you need:
  • 2 baked or grilled boneless, skinless chicken breasts cubed (about 8 oz.) *You can also use two boiled or baked eggs if you prefer to make egg salad. Both styles are delicious!
  • 1/2 avocado
  • 2 tablespoons 0% Fat Free Plain Greek Yogurt
  • 1 teaspoon green curry paste (optional, or season to taste-this amount will make the sandwich a bit spicy). You can also use regular curry seasoning, but this is a strong flavor, so start out light, and increase as desired.
  • Bread or wrap of Choice. I used a whole wheat sandwich thin today, and a 90 calorie whole wheat wrap yesterday. 

Green Curry Paste, Avocado and Greek Yogurt

Avocado, curry, greek yogurt mixture. 
Smash Avocado and mix with 2 tablespoons of Greek Yogurt, and curry paste (optional). 

Chopped Chicken Breast. 
Avocado Curry Chicken Salad with Greek Yogurt. 

Add diced chicken (or egg) to the avocado, curry, greek yogurt mixture, and stir until evenly coated. 

Avocado Curry Greek Yogurt Chicken Salad Wrap
Avocado Curry Greek Yogurt Chicken Salad Sandwich with Grapes

This is delicious on a wrap, or sandwich. It’s quick, easy, filling, and tasty! I made extra yesterday so I would have some on hand for a quick and easy lunch today. It was delicious with grapes, spinach leaves, and 2 slices of tomato. 

Home Gym Must Have List: Top 10

Standard
Please follow and like us:
fb-share-icon
Tweet
Pin Share

Hi Everyone,

You all know that I do my workouts at home, or outside. I don’t belong to a gym, so I have made my home into a gym. While it is possible to get a great workout using body weight exercises, adding some equipment to your home gym can greatly increase the versatility of your workouts. You have probably noticed by now that I enjoy a LOT of variety in my workouts. 🙂 

This is my “Must Have” list for having a home gym that will meet all of your needs. If you have something else you use to workout with at home feel free to leave a comment! If you don’t have these items don’t panic! You can still have plenty of great home workout options. These items will just add to those options.

1. Interval Timer: I do a lot of HIIT workouts. My Gymboss Interval Timer is useful for timing exercises at home, and keeping track of interval workouts when I am running outside. It can be distracting to keep looking at your watch during workouts. With my interval timer I don’t have to slow down. I just keep going until the timer beeps. Bonus: it can also be used as a stop watch. 

2. Yoga Mat: I have a variety of yoga mats. They are perfect for any yoga, pilates, or floor work you are going to do. I am often asked if there is a difference in yoga mats (cheaper vs. more expensive). The best yoga mat I have ever used is a rubber yoga mat, which is of course more expensive. I loved the fact that my hands didn’t slip at all on this mat, even when I got sweaty. If you decide to get a rubber mat check to make sure you are getting one that is made from natural or recycled rubber. As far as thickness: thicker mats are more comfortable and provide some cushion and support for your joints and back. However, thicker mats are also more challenging to balance on. 

3. Kettle Bell and/or Dumbbells: I love the versatility you have with kettle bells and dumbbells. You can incorporate them into a variety of workout moves to increase the resistance and challenge of the exercise. They come in a variety of weights and sizes so you can select the one that is right for your level of fitness. 

4. Barbell/Free Weights: If you are looking to increase the amount of weight you use, owning a barbell and some free weights will be very beneficial. I have free weights that I can use individually (they have cut out areas for you to grip the weight), and I can put weights on my bar for a variety of exercises. My favorite weighted exercises are Squats, Romanian Deadlifts, Bulgarian Split Squats, and Good Mornings. I want to buy some heavier weights for my bar. Of course you can use weights for a huge variety of exercises. I like having options and the ability to switch up my routine. 

5. Ultimate Body Press Dip Stand: This is the brand I use, but other brands would also be effective. I love this piece of equipment for it’s versatility. I most often use it to work my arms, abs and chest. It is important to maintain variety in your workouts, and there is a lot you can do  with the dip station. 

6. Pull Up Bar: I have a door frame pull up bar. Pull ups, chin ups, and hanging leg raises are a great addition to any workout. This piece of equipment will help strengthen your back, shoulders, and arms. Also, if you enjoy rock climbing or bouldering it can help you increase your strength and endurance. (If you’ve never tried rock climbing before, check to see if there are any climbing walls near you. It’s a great fun way to stay active and fit!)

7. Stability Ball: I love my stability ball. It allows you to perform a variety of challenging variations of body weight exercises. Decline push ups, stability mountain climbers, and moves to intensify ab and butt workouts are just a few. Plus, sitting on a stability ball while you work or watch TV can help strengthen your core, and facilitate good posture. 

8. Jump Rope: A jump rope is an easy way to add cardio into your workout. You can add intervals, increase fat burning and cardiovascular endurance with this inexpensive piece of equipment. Not sure? Check out Health Benefits of Jump Roping

9. Bosu Ball: This is on my wish list. I love the Bosu Ball because it can increase the challenge of almost any workout move. You can add a balance challenge to lunges, squats, step ups, and core exercises to name a few. 

10. Resistance Bands: These are a great tool to increase resistance during your workout, without requiring the use of additional weights. You can use them to increase the challenge of a variety of exercises. These bands come in varying resistance, so you can grade your workout for your own level of fitness. 

11. Treadmill: I know, this is a top ten list. Consider this the bonus item. If you can afford it, and have room for it a treadmill is a great addition to your home gym. Preferably a model that has an incline feature. Treadmills can be great for running, walking, and interval workouts. Despite my best intentions in the winter months I often can’t force myself outside into the cold to run, so a treadmill is a great option. Also, if I want to be active, while keeping it low impact I will grab my kindle, and read while walking on the treadmill. You get better results when you focus on the workout instead of a book, movie or magazine, but if the alternative is laying on the couch and reading you are still benefiting by spending time on the treadmill. 

I hope you found this list useful. If you don’t have these items don’t worry about it. You can still get a great workout at home with just your body weight! These tools are not necessary, but they can be beneficial in increasing the versatility and challenge of your workout.