Workout

If you ever find yourself looking to switch up your workout or need a semi-quick total body workout try this, Peripheral Heart Action Training System.  Peripheral Heart Action Training System is a form of resistance training performed in a circuit fashion (or little rest between exercises). The Peripheral Heart Action Training System requires you to perform multiple exercises in rapid succession, but alternating between upper and lower body exercises. This helps facilitate circulation to various muscles and helps you burn extra calories compared to traditional weight lifting.

This the way it works.  That you work each body part separately one right after the other.  I know the definition above says one thing but, for strength training I like to do it slightly different.  The order for weight lifting is: Legs, chest, back, shoulders, biceps, triceps, legs.  

Here's a sample workout.  I normally do 10 reps per exercise with moderate weight and run through it 3 times 

Legs -- Squat
Chest -- Chest Press
Back -- Bent over Row
Shoulders -- Arnold Press
Biceps -- Curl
Triceps -- Overhead Tricep Extension
Legs -- Deadlift

Looking for a high intensity version of this? Do each exercise for 45 seconds and repeat 3 times through.

Lower -- Squat jack
Upper -- shoulder taps
Lower -- Walking Lunges
Upper -- medicine ball toss
Lower -- Banded Side Shuffles
Upper -- Kettlebell Swings
Lower -- Bear Crawl


You don't have to use the same exercises I suggested.  You can switch them out for ones you enjoy more.  


Incorporate this into your next workout and tell me how you feel about it!  Leave a comment below if you've done this before. 

Week 1 Day 1

I feel like I've written this post before.  I feel like I've written this post more than once before.  I've set a new goal.  I've set a new goal date.  I'm cracking down.  

This is me.  Am I huge?  A bit.  I'm determined to get to my happy size.  Often I talk about losing a certain number of pounds.  I am actually not as concerned about the number on the scale as I am about my measurements.  My goal is a size 7....possibly a 9.  27 or 28 inch waist will be perfect.  

I started a new program recently.  Normally I design my own workouts.  This time I decided to try a new one that I didn't write myself.  I have been doing Ashley Horner's Whiskey Tango Foxtrot (or WTF).  It's free.  You can click HERE and download it.  Can't wait to see the results I get at the end of the 6 weeks.  

Are you working on a new workout?  What kind of goals do you try and accomplish?  Are you a weight or measurement type of person?  Let me know.

I'm Not A Crossfitter but......

I'm not a Crossfitter but, I enjoy doing Crossfit. I enjoy the layout of a Crossfit workout.  It's intense and normally fairly quick.

I will often design my own Crossfit-esque workouts for my clients or I will find a good total body WOD on BoxRox.com and do it on Saturday when I feel like my other workouts haven't been enough that week.  

Don't get upset with me that I make up for crappy weeks.  There are alot of reasons why your workout can suck.

*Illness
*Injury
*Lack of sleep
*Stress at work or home

And sometimes I JUST DON'T WANNA BE THERE SO I SLACK OFF 

This past week was a little off.  Saturday I designed my own workout and it made me feel like I redeemed myself.

This took me about 1 hour and 15 minutes to do.  I'm really slow at running.  Give it a try and let me know how you did.  Was your time better than mine?  I bet it was!

My Most Hated Exercise

After my trip to the beach today and all the thoughts running through my mind I could TOTALLY write this post about all the things I love about my life.  I honestly am a really lucky person.  But no, instead I'm turning this post a whole 180 today and calling it.....

Yes, you read correctly.  Things I Love To Hate Thursday.  And guess what?  This weeks stuff is actually fitness related!  Let's begin.

Split Squats
UGH!  These are my most dreaded leg day move.  They have me in tears.  I have to force myself to keep going after only my second set.  But, they do have benefits.  A split squat, or a Bulgarian split squat, is done by standing in a lunge position and resting your back leg on a bench.  You then lower and raise yourself using your front leg only.  

Photo Courtesy of: Greg Corso

This move has some benefits.  {That's the only reason I push through this exercise}  It's a unilateral move meaning, it supports only one side and trains each side independently.  That way your weaker leg cannot slack off as with regular non-unilateral moves.    But honestly, this move is great for toning and strengthening your glutes, quads and hamstrings.  Give it a try and tell me if you love it or love to hate it!
Here are a few resources for more information about split squats
BodyBuilding.com Split Squat How-To

Amanda Latona Talks about the Bulgarian Split Squat

Wind Sprints
I am not a runner.  I hate to run, I don't run.  Period.  But, when coach tells you to do wind sprints, you do wind sprints.  UGH!  In order to do them I wear a knee brace on each knee and an ankle brace.  It's crazy.  But, it's what has to be done.  Wind sprints are evil though.   I do them on the treadmill.  So, basically a wind sprint is kinda how it sounds, it gets you winded.  If you are using the treadmill to do them you sprint for 30-45 seconds then jump your feet onto the side rails for 30-45 seconds to catch your breath.  
Wind sprints will help you burn major calories.  You'll continue to burn calories for hours after you're done with your workout!  If you've ever done a HIIT {High Intensity Interval Training} workout then this is along the same lines.  


Sagging Bikini Bottoms and Beach Flies
I know this one isn't fitness related but, they both annoy the crap outta me!  I have worn out my bikini bottoms.  They have no more elastic.  And why are there flies at the beach???  Shouldn't they be over a trash can?  

I do have one thing I actually love this week.  It's my new shoes!  They are Nike In Season Tr3's.  Super comfy!  I have been needing new shoes and I finally caved and bought some.  I found these at Hibbett's on sale for $45.  The original price was $75.  I couldn't resist!  {It also helped that I had Ken pushing me to buy them.} 

 What are some things you love to hate??