Thursday, September 26, 2013

Role Models

who are your role models?

strong, confident and fit!

Friday, September 20, 2013

oreo popcorn

Oreo's go great with just about anything.  And on those days when you are craving both salt and sweet this is the recipe for you!
simple pop your popcorn in the microwave like usual.
take 10-12 oreo's (we like double stuffed) in a plastic bag and let the kids mash/crush it up.
melt white chocolate about 4 squares in a bowl again in the microwave (see how easy this is?)
mix together and eat for a very nice treat!!

Monday, April 15, 2013

Burpees??!!!


Why Burpees?

Burpees. Just the name sounds awful, right? I get asked by clients, readers, and family members alike why I put them in so many of my workouts. I KNOW they are hard. I KNOW they suck. I KNOW you would rather not do them. But, guess what? They are great. That is WHY. Here is why else…
  • They elevate your heart rate, helping to increase your caloric burn
  • They work your legs
  • They work your core
  • They work your arms
  • Yep. They work everything.
That is why. Just so you know…They actually do get easier with time and practice. So maybe you should stop complaining about them, and just try to master them. ;)
Oh, and if you are confused as to what a burpee is…It goes a little something like this.
If you are looking for a way to get your burp on, try adding a set of 10-15 in between sets while you are lifting weights. You will turn your rockin’ workout into a rockin’ circuit workout that I promise will have you sweating and burning!

Monday, April 8, 2013

treadmill


    

    Running on the treadmill can't get really old fast, hence the common term 'the dreaded tread.'  It is always good    
    to hop on with a plan and to always mix it up.  here is a great idea, for a quick SPRINT it out on the treadmill.  I  
    love it because i'm trying to get faster and this workout sure does help!

  • Treadmill Sprints: 5 Min warm up jog followed by 
  • 5 sprint sequences of 2 mins at 6.7,
  •  2 mins at 8.5, 1 minute recover at 4.0.  repeat this 4 times
  • 3 sets of 15 pull ups alternating with 20 deep squats
  • 3 sets of 15 DB squats with a curl, 40 mountain climbers, 1 minute plank

Friday, April 5, 2013

Cross the Boarder


 homemade tortilla chips.

thankfully my husband and i share the same desire and need for mexican food.  Honestly if i were to get a $1 for every time we empty out a jar of salsa we would be RICH!

salsa is great, low calorie and spicy, it's the chips that get me in trouble so here is what we have been doing lately to HEATHY-it-UP.

Just cut the tortilla into triangles, coat with a little olive oil and sprinkle with a little salt.
Pop them into the oven set at 350 degree's and watch them close.
It usually takes about 12-15 minutes to get my favorite crispness.


I'll be serving them with PaPa Mortensen's Famous Guacamole.
(It's really simple, but for some reason when he makes it, it turns out amazing!)

4 avocado's
the juice of 1 fresh lemon
1 tsp. lemon garlic salt

Tuesday, April 2, 2013

swing it


Sometimes getting in a workout can be difficult, not only because there is a lack of time, but because of a lack of equipment, or even a lack of ideas as to what to do for a workout. Circuit pyramids can help to slash all of these excuses, and they can help to mix up your normal routine. With a circuit pyramid you pick two different exercises. For example: Burpees & Kettle bell swings. You start at twenty reps with one exercise, and at one rep with the other. Alternate exercises and go down in reps with the first, and up in reps with the second.
  • 20 Burpees
  • 1 Kettle Bell Swing
  • 19 Burpees
  • 2 Kettle Bell Swings
  • 18 Burpees
  • 3 Kettle Bell Swings
  • 17 Burpees
  • 4 Kettle Bell Swings
  • 16 Burpees
  • 5 Kettle Bell Swings
  • 15 Burpees
  • 6 Kettle Bell Swings…you get the picture…
You could do this with any exercises, but I’d suggest you have at least one that is going to get your heart rate up. Some suggestions would be; squat jumps, pushups, plyometric lunges, squat curl press, pull ups, etc. I like to add Burpees in there because they work all the muscles in the body and they are just killer! :) This type of workout could be done with NO equipment, no space, and very little time. You could do this in your hotel room if you really had to! No excuses with this one!