Goodbye 2011 - Hello 2012!

Hi Dolls! I hope you all had a wonderful Christmas with the people that matter the most to you, I know I did. As we look back on the past year and reflect, I hope you see the good as well as the bad, and know that tomorrow is Always a new day. It's a challenge to do the right things that make us better, stronger, wiser....you get the idea. The food you choose to eat and the exercise you choose to do will either make you the person you want to be..... or.... the person you don't want to be. It's up to you!

Make time for your workout. It's an investment in YOU! Make good choices about the fuel you put in your body everyday. You are what you eat...and NO you can't eat a skinny person. LOL

The ONLY resolution I have for 2012 is to help motivate you to be the best you want to be when it comes to your workouts.

I 'll start with this super blaster...Aim for 1 minute with each exercise - NO rest in-between - 2-3 circuits!  

Walking rowing lung 

Jumping Jack w/floor touch

Alternating Pop -up squat jump ( think popping up on a surf board)

Ladder Planks

Burpee w/push-up

Mt. Climbers

Sumo jump squat

XOXO

Happy Friday Dolls! Whew! ..... Shopping, baking, wrapping, parties, All on top of everyday life! LOVE the Holidays. In all truth Christmas is my favorite time of year. I can't wait for Mini me to be home for more than 72 hrs. The 4 of us together, just enjoying being together! Seeing special people in our lives as they gravitate back to the "paradise" we all call home. It ALL makes me happy...VERY Happy!

Time is flying before all the presents are unwrapped and the food and beverages enjoyed. Your workout doesn't have to be ignored...I have a kick it workout you can do anywhere! Aim for a HARD 20 minutes.

25 Deadlifts w/bicep curl & shoulder press
25 Sumo squat w/jumps
12 Stagger push-ups
25 Split jumps
25 Planks w/torso twists

25 Burpee Combo (this is new)
Burpee w/ push-up - Mt. Climber
The count goes like this - Burpee w/ 1 push-up  - Mt. Climber
Do first 5 adding 1-2-3-4-5 Mt. Climbers on count
Next 5 add 2 push-ups w 6-7-8-9-10 Mt. Climbers on count
Next 5 add 3 push-ups w 11-12-13-14-15 Mt Climbers on count
Next 5 add 4 push-ups w 16-17-18-19-20 Mt Climbers on count
Last set - Burpee -5 push-ups - 25 Mt Climbers   - Catch your breath! xoxo

Happy Thanksgiving Dolls!

  

It's Thanksgiving week, Like you I'm busy beyond belief. Everything will get done on time with my sanity intact as long as I can get my workouts in. So I'd like to provide a little inspiration! I'm a list maker...so my workouts get on that list of tasks to accomplish every day. Try it, you know you like to cross off the DONE. My Go Big workouts are the perfect way to kick it, especially when time is limited.

1.Moving Inch worm w/ push-up 10 forward & 10 backward

   25 Deadlifts w/ Shoulder press 5/10 lb weights

   25 Frog Jumps 

2.30 second work - 10 second rest

   Burpee w/ push-up

   Sumo squat w/ jump

   Mt. Climbers

   Sphinx push - up

Repeat 1

3.30 second work - 10 second rest

   Jack w/ floor touch

   Crab burpee

   Split jumps

   Yoga push -up

4.25 Deadlifts w/ Shoulder press

   25 Bicep curls

   25 Tricep kick backs

   25 Side Laterals

   25 Plank w/ torso rotations

   25 X abs

Stretch

We are skipping the zillion calorie meal this year for a Low Country Boil...Yummy, healthy, and really quick! Don't think that we do this all the time, but I try !!!!

One tradition that never gets ignored is some bubbly with my kids as we start the h'orderves! This year it's mini crab cakes, sausage stuffed mushrooms, and mini mac and cheese spinach bites..

Another tradition is Red Velvet Cake, my Grandmother always made a 3 layer cake, I've changed to cup cakes...Still Delicious.... my mini pumpkin cheese cakes and ginger snaps have been requested.

So the pictures of all the good food should be inspiration enough to get your butt in gear! I'll be starting my Thanksgiving day by kicking mine and mini me's butt before the festivities begin....So I will be thinking of you all and wishing you and yours a wonderful day to be together and count all the many blessing in your life!   xoxo

Quick Circuit

Hi Dolls! Life is in full swing....Traveling, working, husbands, boys, children, pets, friends, not to mentions the holidays....whew! Who has time to workout? YOU DO! I was with my mini me's this weekend in our Nations beautiful Capital City hearing their story of no time... Exciting New job changes, studying for the Bar Exam, BTY she passed! So here is one of my best works of art if I do say so myself!  You'll need space enough to lie down and your trusty iPhone (You need the timer)

You'll do all 5 exercises for 30 seconds each with 10 seconds of rest X 3
The "active rest " is 25 Plank ab rotations X 2
Repeat all 5 exercises for 30 seconds each with 10 seconds of rest X 3

1. Jacks with Floor Touches 30 sec - 10 sec rest
2. Burpee with Push ups 30 sec - 10 sec rest
3. Mountain Climbers 30 sec - 10 sec rest
4. High Knee Run in place 30 sec - 10 sec rest
5. Jumping Jacks 30 sec - 10 sec rest
    REPEAT X 3
    25 Plank ab rotations X 2
    REPEAT Above

Let me know if you have questions! Can't wait to hear how you like this one..  xoxo

Turn Your house into a Beach house.

Turn your home into a beach, mountain, or lake house, ( you get the idea) by collecting treasures you love and make you feel like you are in paradise every day, even if you're not. I'm lucky enough to live at the beach, my own personal paradise. But to be honest I spend a lot of time and money shopping for and purchasing "beach essentials". I love my found treasures don't get me wrong, the shells from Thailand, Guam, The Bahamas, even the ones out my front door are everyday reminders of a special place. I also redecorated my bedroom to feel like waking up in Costa Rica after a family vacation a few years ago. Still I have quite the purchased collection of coral, shells, sea fans, and sea/beach art that I've collected over the years, bringing my love, my husband would call it a sickness, of the times those thing represent. The point is to select the theme you love and incorporate your taste and talent to recreate your own personal paradise.

No time for your workout?

Hi Dolls! I don't mean to sound like a broken record but I'm hearing from more "Barbies" that EVERYTHING seems to be getting in the way of workouts with no end in sight for free time. Yesterday as I was talking to my Favorite Barbie - my mini me - our discussion was about her busy week ahead with work and work related travel leaving no time for anything else especially workouts. So here is the latest workout that is short "not so sweet" and to the point! Try to move quickly with little rest. If you need to break the sets that's OK, but challenge yourself just like you would if you were working out with me! xoxo

This workout can be done anywhere!

20 min cardio of your choice
Hamstring stretches

50 reps x 2
Squats (Sumo 1st set /plie' 2nd set)
Jumping Jacks
Mt. Climbers
Push-ups
Crunches ( 25 regular/25 jack knives)
Rest 45 seconds - RPT

image by livebreatheinsanitl.tumblr.com

Happy Friday Dolls!

Happy Friday Dolls! I hope everyone had a great week...As the weekend approaches and plans for fun are being made, make sure you add your workout onto that list. This week has throw me a few motivational challenges to keep my "Barbies" on track as their schedules seem to become more hectic by the hour. Being the divas we are we put everyone and everything ahead of our own wants and desires while anything less than perfection is unacceptable! Especially our appearance ! Come on be honest...we want to be HOT! Nothing wrong with that...however there is no quick fix or easy way out. Good old fashion hard work wins every time. You are worth the time and effort. It's a decision we make everyday....So, make that decision to work harder and faster, bigger and better, you'll feel better and you'll look better too! I'll be sending kickass suggestions on Monday! xoxo


image by Nike

Now is the perfect time to start

October 1, can you believe it? A Gorgeous day here at the beach started with a walk just after sunrise and a kick ass workout! Here is a little motivation to get you going on this beautiful Saturday morning. Do each exercise for 30 seconds without resting. Thats 1 set. Rest for 1 minute and repeat 2x's.

Straight arm/leg walk-out to push up walk back in jump..think burpee
Split jack jump - alternating legs
Jumping jacks
Straight arm plank
Mt. climbers
Crunches
Jumping jacks
Crab burpees
Plank w/torso twist                                

                                 
                                       
                                         Have a Great weekend! Roll Tide!   xoxo
                                     

image by withlovefay.com

Resistance Training

Resistance training is a great way to "kick it" for the results you want without spending hours in the gym. A study by the University of Maine states a single set of weight training (resistance) exercises use as many calories as running at a 6.6 minute mile for the same amount of time. What does that really mean? If you are doing circuit training with high reps (25 or more) of multiple muscle groups, ie burpees with a push-up, the amount of time it takes you to complete the exercise would equal running at a 6.6 mile pace.


Try this for a quick yet effective workout!  Do all exercise with minimum rest between.

Inch worm x 10 (forward 10 & backward 10)
Squat w/ overhead press (2 10 lb. dumbbells) x 25
Jump rope 2 minutes
Mt. Climbers x 25
Frog Jump 15 x 2
Jump rope 2 minutes
T push-ups x 12 (push-up to T plank - each side = 1)
Floor touch jack x 25 (touch - jump - touch = 1)
Jump rope 2 minutes
Burpees w/ push-up x 25
Plank w/ Torso twist x 25

Realistic Goals and Progress for the Week

The Labor Day weekend is over, summer is winding down, the kids are back in school, it's time to get back to your fitness routine. If your time flies like mine it will be the holidays before you know it, so why not get a jump on that to do list and exercise. Be nice to yourself and be realistic. Aim for 30 - 45 minutes a day 3 - 4 times a week for your workout. Run, Walk, go to the Gym, pick your poison! Just do it!

Chart your progress by logging time and PRE (Perceived Rate of Exertion). Remember that it takes 21 days to make something a habit... I'll be sending you ideas on how to kick it up!  ...xoxo

Image by sweatsparkles.tumblr.com

Easy Sunday Morning Breakfast

Mom was right about eating your eggs for breakfast. A medical study from Cornell University states that people that start their day with protein tend to eat less and weigh less. An egg has around 70 calories so here is a healthy, easy and quick recipe that's obviously delicious!

Huevos Rancheros (serves 4)
You'll need: four corn tortillas, four eggs, one can black beans, one can Rotel tomatoes, cumin, cilantro, shredded cheese and your favorite salsa!

1. Warm up your black beans, Rotel tomatoes, (at least) a tablespoon of cumin, cilantro to taste and if you want a little snap add habanero hot sauce.
2. Warm your tortillas - I do this on my griddle.
3. Cook your eggs. I lightly fry them in olive oil, but you could poach or scramble them.
4. Plate your tortilla, beans and egg, then add salsa and a little bit of cheese. 
5. Enjoy. YUM! 

Image by budgetbytes.blogspot.com