Tuesday, November 29, 2016

Say What...Outdoor Workout in November

So if you do not know I am from Buffalo NY (which is notoriously known for horrible winters and snow) and while I was home today and realized it was 55 degrees at the end of November I decided lets take this workout outside today! Fresh sort of warmish air and sunshine was glorious!

I am currently doing a 14 day challenge from Lori Harder you can check it out on Instagram or her website loriharder.com and get all the workouts plus videos of her demonstrating them!

Today was Day 2 of the challenge and I chose a few exercises from her program and incorporated a walk!

Here is what today's workout looked like (feel free to use db or just body weight):

Warmup (5-10 minutes)

Perform each exercise for 45-60 seconds, rest for 60 seconds then repeat exercises for a total of 4 times through

- Glute Bridge with Band (place band above knee and try to keep constant tension on the band)

- Squat Jumps

-Mountain Climbers

-Curtsy Lunges


Finished up the workout with a 2 mile walk in the beautiful weather! 

If anyone has suggestions on what they would like to see leave a comment!

Monday, November 28, 2016

Looking Forward...

Hello all! I have been MIA from this blog for a while so to whomever checks it still thank you and I will be back! This past year has been insane from moving states NY-->MI, graduating and becoming a Registered Diagnostic Medical Sonographer (still looking for a job if you read this and are a Radiology Manager lol), to finding out I have Hashimoto's and just trying to survive it all! I am not going to lie, fitness has taken a back seat and that is okay. This past year was a season in life where different priorities took the majority of my time. I still have a big passion for fitness and am currently studying to get my personal training certification. I love to continually learn and do not know how to properly relax so having to study I find comforting haha!

To get back into the swing of things with fitness I decided I would do Lori Harder's 14 day free fitness challenge! It just started today so if you still want to join go for it! She is a fitness inspiration for me along with just having such a great positive vibe!

Day 1 is available on her site and she posts videos showing how to properly perform each exercise and consisted of:

Warm Up (5-10 minutes)

Complete this set 4 times preforming each exercise for 45-60 seconds and rest 1 minute in between sets

Squat with Bicep Curl
Dumbbell Bent Over Row
V Ups
Alternating Reverse Lunges with Curl
High Plank Rear Delt Fly

then end with 2 minute burn out of

10 Burpees
10 Push Ups


Friday, April 3, 2015

At home HIIT workout!

It has been a couple months that I have taken off from working out and posting and I will explain why quickly! Mononucleosis…Small intestine bacterial overgrowth or SIBO… lymph node biopsy surgery on my neck. All in all its been a rough couple of months and I have had to learn to adjust my workouts. On a more positive note, I have purchased a few items that have made working out at home possible and challenging! 
At home equipment:
Resistance bands (I bought small circular ones)
Ankle weights
Exercise ball
Yoga mat
Jump rope

All of these besides the elliptical are inexpensive and easy to use and store!

Here is an at home workout to start spring right!

Repeat 3-4 times!

Resistance band side shuffle (band around shins) - 1 minute 
Jump squat - 20 reps 
Burpee with push up- 10-15 reps
Sumo squat (feet wide with toes pointed out)- 1 minute
Tuck jumps - 20 reps
Jump rope - 1 minute

Saturday, November 1, 2014

Start November right!

Happy November! The first of the month is a great time to decide new goals and plan towards making them happen! After having a whopping 5 trick or treaters yesterday and being forced to then eat the candy I bought, I am ready to start November hitting the gym hard and trying my best to steer clear from candy!


-Bench press (4 sets x as many reps as you see fit) first 2 sets 65 lbs, last 2 sets 85 lbs
-Lateral and front raise using dumbbell (4 sets x 10 reps) 10 lbs

-Straight bar pull down on cable (3 sets x 12 reps) 30 lbs
-Lat raise using cable (3 sets x 12 reps) 5 lbs

-Seated row (3 sets x 12 reps) 55 lbs
-Rear delt crossover cable fly (3 sets x 12 reps) 5 lbs on each side 

Circuit (5 times through)

-25 doubles using battle ropes
-16 alternating reverse lunges holding 20 lb kettle bell
-25 suitcase sit ups

Friday, October 31, 2014

Halloween Workout!

Happy Halloween!
Sorry for taking a little break from posting life gets in the way! Here is a workout to try before eating some candies today!

Workout: Full Body

-Sumo squat with 55 lbs (4 sets x 12 reps)
-Curtsy lunge holding 25 lb plate (4 sets x 12 reps)

-Cable kickback using 10 lbs for first 2 sets then 20 lbs last 2 sets (4 sets x 12 reps)
-Pop squats (4 sets x 20 reps)

-Cable bicep curl (3 sets x 10 lbs)
-Push up to jumping pull up (3 sets x 4 reps)

-Bicep curl (7 sets x 12 reps) rest 30 seconds between sets then start again
-Hanging leg raises (3 sets x 10 reps)

Cardio of choice, but this workout should be performed with minimal rest in between sets which will keep your heart rate up and sweat pouring!

Friday, July 25, 2014

eat clean train dirty

I am happy to say I am finally feeling like my old self again! My advice is first off never get mono hah and second take care of yourself! If you are feeling run down take a step back and evaluate what you can change in your life to make it less stressful! 
I have also stepped up my coffee game and have tried espresso its amazing! Today I ordered a double shot of espresso blended with sugar free vanilla from Starbucks and it was an amazing pre workout! 

Todays workout was a mash up of upper body.

Workout: Perform each superset 3-4 times through 

-Cable bicep rope curls (15 lb, 20 lb, 25 lb) each set went up in weight
-Cable tri rope extensions (15, 20, 25 lb)

-Cable lateral shoulder raise (10 lb)
-Forearm curl (10 lb)

-Dumbbell bicep curls ( 3 count on the way up and 5 count on the way down) really focus on the movement you are doing, mind muscle connection
-Lateral raise with dumbbell (10 lb)

-Arnold press (25, 20 lb)
-Tri kickback with dumbbell (12 lb)

Uphill pyramid sprints
Set treadmill at 10 % incline for the whole workout and speed started at 5
30 sec sprint at speed 5, 30 second recovery walk at speed 3.5
30 sec sprint at 5.2, 30 second recovery walk at 3.5
30 sec sprint at 5.4, 30 second recovery walk at 3.5
keep repeating until you get to speed 6 then go back down the pyramid 

Friday, July 4, 2014

Happy 4th of July Circuit!

Hey! Happy 4th of July! 
It is a great day to celebrate with our family and friends how blessed we all are! Sorry I have not been posting on the regular, mono along with a 6 week summer physics course took all the energy I had. I am happy to say I am finally feeling better and class is done!!!! I am getting back to my workout routine! It was eye opening to realize how much I enjoy working out and the stress reliever it is for me when I could not do it the past few weeks. When you find something you truly enjoy, do it everyday and be thankful for it!  

Today's workout I did at a local track, but you can always modify and do it in your own backyard if you have the room. 

Warm up: 2 Laps around the track. If you don’t have a track perform 1 minute of jumping jacks, high knees, and left and right side shuffles for a total of 4 minute warm up.
Circuits! 14 minutes total if you do circuits 1 and 2. If you want a challenge do each circuit twice for a total of 28 minutes. Perform each exercise for one or two minutes and complete the whole circuit without taking a break, until it says rest. 
Circuit 1 (7 minutes)
1 minute: Burpees
1 minute: Pop Squats
2 minute: Alternating Walking Lunges
2 minutes: Jump Rope
1 minute: Rest
Circuit 2 (7 minutes)
1 minute: Burpees
1 minute: Mountain Climber
1 minute: Jump Squat
1 minute: Plank
2 minutes: V ups or crunches
1 minute: Rest
 Final Burn:

-Run the stairs for a total of 10 times up and down!