Bored? Do you feel like you need a challenging work out? I have one for you!

 

Welcome back,

I’m so exited to present you a true torture of a workout. This routine can take a while, so reserve it for a day when you are in the mood for a nice full body workout and your not in a hurry, cause we don’t want your exercise form to lack. This workout is build with the same layering style as I did my previous workout, and this it also has a pyramid structure to it. Every round if will keep getting harder and harder, the last 2 rounds were the hardest.

I originally created this workout more different, but after trying out this lil monster I had to change some stuff around so I don’t scare you guys off he he he.

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch

    There is 7 rounds in this routine, and 8 exercise plus combos total, get ready, it’s gonna be shake up your body and mind!Set your timer as a stopwatch, I prefer to time each round individually, but it’s up to you and your own preference.

Round 1

  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 2

  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 3

  • One Leg Jump Up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 4

  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/Each ( first you will do the push-ups then move onto to Press Ups )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump Up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 5

  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump Up – 12 reps/side
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 6

  • Explosive Push-up Jump & Half Burpee – 10 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump-up – 12 reps/side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 7

  • One Leg Spiderman Dive Bombers – 16 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Explosive Push-up Jump & Half Burpee – 10 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Elevated Crab & 4 Shoulder Presses – ( 4 sets )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • One Leg Jump up – 12 reps per side ( 24 total )
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • Side Jump Lunges – 60 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
  • All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
  • 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

 

 

Aside

FUN IN THE SUN!

 FUN IN THE SUN!!!!

YES! It is finally starting to feel like spring.

When the weather outside is wonderful, who wants to spend any time in a stuffy gym? Instead, gather the family and invite your friends to join you out-of-doors for a blasting good time. These activities make it easy to enjoy the season—and still lose weight, stay motivated, and build sexy, show-off muscles.

I have created 5 activities that you can have fun doing outdoor- while burning  a lot of calories!:)

  1. Tennis

We have several locations where you can play tennis outdoors for free in Bismarck

Locations:

11 Stanley Dr , Lincoln, ND 58504

701) 224-0477

3720 Centennial Road , Bismarck, ND 58504

(701) 222-2662

So Grab a pal and start practicing your serve!!

Calories blasted per hour: 544*

Bonus benefit: The svelte, sexy arms, shoulders, and back muscles of a pro player.

*Calories burned per hour based on a 150-pound person

2. Beach volleyball

There is a local amateur league you can join. But if you just want to play for activity and fun there is a free-local- volleyball court to do activities.

Location:

400 East Front Avenue

Bismarck, North Dakota 58504

 Spike your fat burn and soak up some rays at the same time (just don’t forget the sunblock!).

Calories blasted per hour: 544 Bonus benefit: Every serve and spike helps tone your arms, abs, legs, and chest.

3.Cycling

There are so many places to cycle in Bismarck. The link below will give you several of options to choose from.

http://www.mapmyride.com/us/bismarck-nd/

So what are you waiting for? Grab a friend and pedal off the pounds on lovely bike ride.

Calories blasted per hour: 476

Bonus benefit: Power up each hill to help tighten and tone your legs, hips, and butt.

4.Golf

My favorite place to golf is the Tom O’Leary Golf course .

Locations

Address: 1200 N Washington St, Bismarck, ND 58501

Phone:(701) 222-6531

Grab a friend and  play a round or two (and carry your own clubs!).

Calories blasted per hour: 306

Bonus benefit: With each swing, you work your arms, abs, back, and shoulders.

5. Roller-Blading

Roller blading is so much. You can pick anywhere to rollerblade- always remember safety first.

Location

Anywhere!!!

Calories blasted per hour- 425

Bonus benefit. Roller blading will help tighten and tone your legs, hips, butt, and abs. If you choose to use your arms while roller blading then it will help tone your triceps.

 

Get your summer body ready

4 tricks to getting your body into shape this summer

Cardio, cardio, cardio

When it comes to slimming down fast, heart-pumping, fast-paced exercises are your best bet. Choose a form of cardio that helps you get your heart rate up — really up. Running, rowing, swimming, cycling or elliptical training, 45 to 60 minutes, 4 to 5 times per week to expedite weight loss.”

If you can’t find a full hour a day to work out, don’t give up all hope in general. A 10 minute “express workout” that gets your heart pumping a couple of times a day will give you great results, so no more excuses. Try jumping jacks or climbing stairs, or heck, take a sprint around your work building every couple of hours.

Bust your booty

Want to get that rear in shape? Who doesn’t. Aim for 15 to 20 repetitions of each:

Squat thrusts with a medicine ball
Sumo lunge with side kick and frog jump
Jumping lunges
Platypus walk with medicine ball

Avoid these foods and drinks

Certain foods are guaranteed to bloat your body. Avoid these for a couple weeks leading up to your bathing suit debut. Steer clear of “dairy, regular and diet soft drinks, sports drinks, and excessive fruit and instead stick to greens like spinach, broccoli, kale, and asparagus (a natural diuretic), as well as snacks like raw almonds, red peppers, and celery. Hydrate with water and teas only.

Remember, all calories aren’t created equal

One of the biggest mistakes women trying to slim down make is treating every calorie the same. Many women think the calories from say, a granola bar, are going to be processed by the body the same way the calories from a chicken breast are. This is not true.When you are trying to loose weight “skip processed carbs and excessive fruit or fat. Stick to nutrient-rich, quality calories such as chicken, quinoa and vegetables,”

Healthy Shamrock Shake!! Happy St. Pattys Day

Hello and Happy St. Patrick’s Day! I’ve got a treat for you guys today: a Healthy Shamrock Shake recipe!

healthy shamrock shake

 I used to love the seasonal Shamrock Shake from a certain fast food restaurant.Oh my gosh – Shamrock Shakes! I’d forgotten all about those! I decided I had a new mission: create a healthy but still delicious version at home.

 

IMG_5490

I set to work on the project yesterday, with a little bit of my moms help of course. The secret ingredient? Avocado!

IMG_5476

Have you guys ever had avocado in a smoothie before?;)  Try it – avocado makes smoothies really creamy and awesome, and you can’t taste it. Adds some healthy fat to the mix, too!

Healthy Shamrock Shake

by fANNEtastic food

Prep Time: 5 minutes

A healthy, vegan variation of the popular fast food milkshake. Creamy and delicious!

6061411

 

Ingredients (makes 1 large or 2 small smoothies)

  • 1 cup Almond Breeze vanilla almondmilk (sweetened)
  • 1 very ripe banana
  • 1/2 teaspoon vanilla extract
  • 10 fresh mint leaves
  • 1/2 a ripe avocado
  • 1 cup ice

Instructions

  • Throw all the ingredients into a blender and blend! Serve garnished with mint and a small shake of cinnamon, if desired.
Powered by Recipage

The smoothie was more green in person than it looks in these photos, but if you want to make it even more green, add a small handful of spinach to the blender. You won’t be able to taste it, I promise!

IMG_5488

Enjoy – and have a wonderful day, my friends! Hope you’re wearing green. :)

Healthy Living- Body Workout

The most important ingredient to being your best self and living your best life… is you. What an obvious statement, but too often we forget to take care of ourselves or we run out of time and energy. The funny thing is, the only way to give yourself more energy is to nurture yourself: mind, body and soul. I hope to provide you with some inspired reading and health tips that will remind you to listen to yourself and make your dreams of healthy living a reality.

This week’s blog is focused on healthy living- BODY!!!

Good morning, my friends! It’s another really cold one here in ND, and in order to get some good cardio we need to do all of our work outs inside! We’re bracing for another big snow storm tonight/tomorrow, so I figured this might be a good work out to get in before we are all trapped inside for a few days.
First start with Strengthen your body and then move to cardio. This workout doesn’t
STRENGTHING: These few exercises focus on toning your muscles rather than building your muscles.

1. Wall Push-Ups
Stand about 3 feet away from a wall and lean forward, placing your hands shoulder-width apart against the wall. Bend your elbows and bring your chest toward the wall (your heels may come off the floor), then push away until your arms are straight again. Repeat 10 times.

TONES: Chest muscles, to keep your upper body lifted
2. Scapula Squeeze
Stand with feet shoulder-width apart. Bend your elbows and keep arms up, with palms facing out (to form a W with your upper body). Then pull your shoulders back and squeeze your shoulder blades together. Hold for 3 seconds and release. Repeat 10 times.

TONES: Upper-back muscles, to prevent slouching

3. Modified Plank
Start on your hands and knees. Place your forearms on the ground with your shoulders over your elbows, and extend your legs. Lower your knees to the ground. Hold for 10 seconds, rest and repeat 3 times.

TONES: Abdominal and spinal muscles, for a strong torso
CARDIO:
Okay ladies in order to get that pudge from your stomach to disappear you need to RUN and EAT HEALTHY. On the days where I tone my muscles I usually do more running.
1. Start by warming up by walking at a slow pace on the treadmill ( you know your body , so walk at the pace you think is bearable )
2. Then speed up with a slight jog (again you know your body, so jog at a pace that you think is bearable) – jog for the first half of a mile.
3. Now speed up so that you are now running- run the last half of mile.
– REPEAT THESE STEPS 1-3 for a total of three miles.

A Heathly Lifestyle

Today I am here to remind you hope to pause, breathe and remember you deserve to nurture your creative, adventurous side. Be here in this moment and notice something beautiful and positive. Feel empowered to take a chance or take a break from the madness and allow yourself some “me-time.”

This week’s blog is focused on healthy lifestyle!!!!

 As women we tend to stress over the littlest things. This weekend I took a trip back home and of course like any other broke college student, I vented to my mom about how I don’t have any money and how by not having any money , I tend to always be stressed.

She told me, “ LESS IS MORE”.

That made no sense to me. Less is less. More is more. What kind of wacky advice was my mom trying to give me in this message? And who would be foolish enough to believe it?

Now I finally get it. Less is more and it’s not just with stress, it’s with everything we do.

Less is more in many areas of our lives because over-indulgence, as you may have found out through sweet experience, is not the way to either success or happiness.

And maybe that’s why you are not quite yet happy enough.

I use to talk myself into doing just a little more – buy more, eat more, work more, – then maybe the magic will happen. But no matter how much I did, I felt further from the promise land.

The problem with more: More does not necessarily result in better, higher and happier anything. More is a reaction we have to not knowing the real answer. And when we don’t know any better, we do more of what is familiar in hopes that it all “adds up”.

I wrote down 8 simple things that stress me out. These 8 things can easily be fixed, by doing less

1. Eat less: Emotional eating and social eating can lead to those extra pounds that make you curse the scale down the road and go on a radical diet in reaction. Just eat less. Research has shown that you are far healthier if you stop eating before you are really full. Try it for a week. You’ll feel, shall I say, more satisfied, not to mention healthier?

2. Buy less. I am the over-consumer, materialistic, stuff-loving type of girl. I admit, I still buy stuff I don’t need but want, and I am not ashamed of it. But I am very intentional about my purchases. Buy with a clear mind and never on an impulse.

3. Worry less. Become very aware of your worry and train yourself to do less, far far less of this. Worry makes you feel as though you are doing something useful but you are only taking time away from the real useful stuff.

                       

4. Be busy less.  Drop “I’m busy!” as a response to everything. Be more authentic and more honest. Are you really busy or filling up your time with “stuff”? Do you want to be doing what you are doing? Take a closer look. Be less busy.

5. Work less. That’s right. Chances are you are working hard enough but doing less of what really matters to get ahead. Just take a day off out of the week to really have time for yourself.

6. Be negative less. The negative thoughts in my head always kill me. I am learning to identify them. Believe that they are telling you lies to keep you from living a happy life. People are not bad. The world isn’t against you. You are not unlucky or unfortunate. When you change your thoughts, you can begin to change your life.

7. Make excuses less. . Excuses are not the real you. Excuses that you “can’t” do something or it’s “too hard” or “too late” always block me, keeping me stuck. Don’t put up with that. Procrastinate less and do what matters to you because you can. No excuses.

8. Have a bad attitude less. Life doesn’t always go our way. My way of handling it used to be to show off a poor attitude. The less things went my way, the worse my attitude would get. Oh this was a hard habit to break but an essential one. Accept what happens. It’s not happen “to you” so much as it’s just happening.