Almost Bikini Season Workout

Day 1: Full body workout
20 min cardio of choice (moderate intensity)

These sets will be completed as super sets meaning that there will be no rest in between each exercise. Rest will only be taken at the end of each round.

3 rounds

12-15 body weight squats w/shoulder press 10 lbs
20 pushups/chest press w/dumbell or barbell
20 mountain climbers
15 lunges
15 bicep curls
15 jumping jacks
12-15 bent over rows (dumbells or barbell is fine)
15 bent over tricep extensions
15 bench bent leg v-ups

Rest 2-3 min
Repeat 3 times

Day 2: Cardio 40 min
10 min warmup
20 intervals on cardio equipment of choice (1 min fast, 2 min recovery)
10 min cooldown

Day 3: 20 min cardio of choice. Full body workout from Day 1

Day 4: 45 min cardio
15 min x 3 machines (15 min on each)

Day 5: 20 min cardio of choice. Full body workout from Day 1

Day 6: Active recovery, you can workout if you want to...Or go a for a walk, bike, play a sport etc. Do some abdominal exercises of your choice.

Day 7: Rest

You will complete this workout cycle for 3 weeks. After 3 weeks a new workout schedule will begin.

Food Pyramids

Consider this food pyramid.  In this age of gluttony most Americans consumer TOOOOOOO much protein and of that protein....TOOOOO much animal protein.  If your feeling sluggish or have noticed recent weight gain try experimenting with proteins.  Veggies and fruits are great sources of energy and are waistline friendly!  Also consider the theory of food signatures.  Meaning foods often look like what they are good for...

For instance...

-Leafy greens often look like lungs...and they help cardiovascular function
-Blueberries look like little eyes...guess what they help eyesight and are one of the most anti-oxidant rich foods
-Cauliflower and broccoli look like little brushes...they cleanse the colon and are great for your brain
-Kidney beans are shaped like your kidneys....GUESS WHAT?!  They help support kidney function!

Consider your food!

Party Tip

So...Went to a party last night and since the morning sickness from my new pregnancy has had my tastebuds in tither...all I could bring myself to take was a veggie and fruit platter.  I was certain that no one eat it...At the end of the night...the thing was licked clean!

So take some healthy things to your next party...the response might surprise you!  Or cut up a bunch of veggies for yourself on your next weekend and eat from them through out the week!

Look No Further Than Your Home for a Good Workout

Next time you think you can't afford a gym...look no further than your home!  If you have stairs RUN them...or do leapfrog jumps up them...(place two hand a couple of steps up from your feet then jump meeting your feet to your hands and so on and so forth).  If you have a sturdy coffee table, clear it off and do step ups or jumps onto it.  Grab your heaviest canned goods and do some bicep curls, triceps extensions, shoulder presses, lateral raises...you name it!  Mix in some jumping jacks and mountain climbers for some quick cardio.  And last but not least crank your favorite radio station or song on iTunes and rock out while you do it!  Have your kids join too :)

Live well!

You Have the Power to Heal

In these interviews of doctor's they state that they have noticed a trend in the patients of deadly prognosis...they all decided to live a life that was meaningful.  A life that had purpose.  They began to listen to their inner energy, their life force, their rhythm.  To live for them...not selfishly but whole and clean.  Many times partaking in anti-inflammatory foods like vegetables and fruits, gluten-free and healthy fats.  Participating in yoga, meditation and living an active life-style.

Watch all three parts to this episode.

Dr. Oz investigates spontaneous healing

Got 20 Minutes?

So I know everyone thinks blah blah blah I don't have time for exercise.  Go to bed 15 minutes earlier and wake up 15 minutes earlier and you've got just enough time to get some exercise.

Grab some 3 pound weights or a couple of cans of soup and head out on a power walk.  You can do bicep curls, triceps extensions, shoulder presses, and shoulder raises all while your walking.  And lets say your walk past that park bench every morning or the local play ground....stop and do some incline pushups on the picnic table, or step ups on the bench.  If your really adventurous you could try jump squats onto the bench and pull ups on the monkey bars!

Or even better, if you have rug rats, you can do all of this while your kids are playing on the play ground...just do a couple of labs around the play ground.  You can still see the little rascals while you get some exercise in...and don't forget pushing them in the stroller back to the house is great exercise too!  You could even take your jump rope with you! ;)

Live well!

Live Like a Dog

Ok...so I was sitting on my couch watching my miniature dachshund play with her favorite tennis ball.  She can follow this thing around for hours.  She would roll on her back then onto her belly and push it around some more...wagging her tail and growling with content.  When I come home from work she wiggles her whole body and gets so excited some times she pees LOL.  She rests when she needs to, exercises when she needs too, and eats when she needs too.

Next time you see a dog, simply observe their level of simplicity, content and happiness.  Perhaps we should take some notes!