Friday's Bumm Fry

My fitness bud, motivator, arm twister, nutritionist who calls it like it is, Jodi, put this workout together for me last month and I could not resist going back to it. I needed a great BUMM workout after my visit to the ladies dressing room today ( you know how brutally honest those lights and mirrors are!) and this is it.  I know, I know...its Sunday..not Friday. Friday just sounds better and it is a Friday WO on my rotation...so there you have it.

You can get more great workouts like this at trans4mation station by JodiOjo.com but let me be the first to warn you, she can rock out some killer trainings.

This is a FAST workout. (Hey I am all about "Get 'er done"...and get 'er done right now.)  SO be prepared to suck some air cause there is no rest for FIERCE mama's who mean business.

Squats 10 x 10 
do not rack your weight! ha! oy! Rest 15 secs exactly between sets.  Use weight you would do 15 reps with

One Pull Up / One Push Up
Do amap without stopping. Rest 30 seconds. Perform 2 more sets with same amount as first round

30 / 30 / 30 / 30 / 30's
Perform each listed exercise for 30 seconds.  When finished do walking lunge in between exercises for 30 seconds, no rest. Start next exercise followed by 30 seconds of walking lunges till done with all 5 exercises. This is one set. Rest 60 seconds. Repeat 3 times. Yes, 4 rounds ladies!
Exercises
DB Walk-through
Squat Thrusts
DB Side Raises   
DB Bent over Row with Twist
MB Russian Twists 

I LOVE LOVE LOVE this training session. I can't wait to hear about your thoughts.

Be Well

It's The New Rear

Well it's official...new year resolutions are abounding!  Last night the adult fitness class at Velocity was full and there was barely room to breathe in the weight room tonight at Snap...not that I am complaining. I love to see everyone hard at it, getting back into shape.  Kinda like the flower children at church and I am not going to explain that other than to say be courteous, kind and patient with our annual visitors to the gym as they get back at it. My hope is that they make themselves at home and stay awhile.  Happiness in my world is movement based, I thank God everyday for my health.  Here's to a Happy New Rear baby!! Now get training :) Check out Get Moving for some ideas.

Be Well

Fat Loss 101

Wanna talk fat loss? Why fat, why not weight?
Weight is not bad, fat either, for that matter, but I believe I have some fat paddies to spare.
One of my many mantras is
Baby, you don't walk around with your weight (lbs) plastered to your forehead.
What I mean is, your friends see you, just sweet, beautiful you.
I don't know about you, but I am glad.
Glad they don't see the numbers. 
So lets get to this, ladies!

In order to burn fat, first we must eat.....and eat every 3 hours.
No more tummies growling mid-morning, reach for that snack!
Then it's time to light the fire, and get glowing. (um, sweat dear)
Let's sweat.

Our training options...
Well you know the score, there are so many to choose from.
Today we start with cardio, since most of my friends are cardio queens.
NOTE: We will not go steady state! Just say NO!
If you want to run, please run, walk! or for those hardcore gals, run hills or sprints! :) teehee

In Photo:
Sweet Lyvia
You go girl!







Want to jump on the treadmill, fab...
Elliptical, even better, no jarring those lovelies! ;)

Here is the gig:
Commit to me for four weeks....
 HIIT me with your best shot....
HIIT ( High Intensity Interval Training)

Week One:
Frequency: 3-5x week
5 min Warm up, dolltime, it's a must. Nice pace, not killer, not yet.
Intervals:
Level 5 (half way or 50%) for 120 seconds
Level 2 (recovery or 20%) for 120 seconds
Repeat 4x
Cool Down, 5 minutes. Nice pace to recovery.

Week Two:
Frequency: 3-5x week
5 min Warm up
Intervals:
Level 6 for 60 seconds
Level 2 for 120 seconds
Repeat 5x
Cool Down

Week Three:
Frequency: 3-5x
5 min Warm up
Intervals:
Level 7 for 45 seconds
Level 2 for 60 seconds
Repeat 6x
Cool Down

Week Four:
Frequency 3-5x
5 min Warm up
Intervals:
Level 8 for 30 seconds (your really cranking now friends!)
Level 2 for 60 seconds
Repeat 8x
Cool Down

Next month we will have to talk details for mixing this up.

Get moving with HIIT!
Be Well

Defining Phase Week 3

Progressing nicely, feeling pretty tight & toned. Just a few weeks from photo op....do need to adhere more closely with nutrition Jodi put together for me. It's really about what goes in by macro....that's what MP4 has taught me and what I learned from experience. One of the first tips Jodi shared with me, which has stuck is: Good fats are your friend. Afterall is said and done, my original goal was to get rid of the cellulite. Thanks MP4 for training and consulting with me. Say goodbye to fat.

Let's get to it!

Rows, Deadlifts, Burpees
Variation: Row, Dradlift, Split Jumps
Cable Rows, High Bridges, Wood Chops

Bonus Reverse Curls, Alt Oblique Curls to fatigue!
Yeowsssaaa!
It's fab darling.

Be Well

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