Tone it up Tuesday

Happy Tuesday Dolls! The week is already CRAZY with no slowing down in site. If you are cooking for a crowd or traveling to a far away destination don't think you have to give up your workouts! I've got a few up my sleeve that will have you kickin it with time to get everything done. 5 rounds of each set with little to no rest between.

100 Jump ropes ( or 100 Jumping jax )
 30 Sumo squat jumps
 30 Kettle swings
 30 X - abs

Happy ~ Happy ~ Happy
XOXO

Happy Halloween!!!

Happy Halloween Dolls! Here is a little "treat" for a quick and to the point workout! Do each set as quickly as possible.

20 Jumping jax
30 Burpees w/ pushup
40 Abs
50 Squat jumps

3-5 x's

Have Fun and be Safe!   XOXO

Tone it up Tuesday

Happy Tuesday Dolls! The Best things do take time and effort, but every once in a while we can have the best thing for less time with a little more effort. This workout is one of those things. Aim for quickness with as little as possible rest time. Record your time - race yourself - Let me know how you did! XOXO

400 m run ( this is a 1/4 mile run )
  25 Squat jumps
  25 Burpees w push up
  25 Dips
  25 Abs

400 m run
  25 Squat jumps
  25 Burpees w push up
  25 Mt. Climbers
  25 Dips
  25 Abs

400 m run
  25 Squat jumps
  25 Burpees w push up
  25 Mt. Climbers
  25 Weighted Walking Lunges
  25 Dips
  25 Abs

Monday Motivation

Happy Monday Dolls! I hope everyone had a great weekend. I think this says it all.......today is the beginning of a new week. So if you had great workouts and eating habits YEAH .....if not so great ....start the week with the mind set for success....Get out there and kick it. Come back tomorrow for a circuit that is sure to please!!!.......xoxo

Happy Friday!

Happy Friday Dolls! I'm SOOO looking forward to the weekend. Friends, Football, Puppies, Parties, Shopping, and of course Workouts, all make for FUN but will require planning to make sure each activity is enjoyed to the fullest. Here is a workout to help kick it quickly and efficiently! So work hard and play BIG!

5 Sets
10 Burpees
20 Squats
30 Wt. scissors

2 Sets
25 Burpees w/push-up
25 Mt. Climbers
25 Jack w/floor touch
25 Sumo squat jumps
25 Crab toe touches
25 Plank torso rotations

Let me know how you did! Until next time....XOXO

Tone it up Tuesday!

Hi Dolls! Happy Tuesday.... I hope today ( 9 - 11 ) finds you Thankful for the life you have and the ones you hold most dear..

Today's workout you will need your timer and 2 light dumbbells. 3lbs are great, I wouldn't recommend any heavier than 5 lbs. This is 50 seconds work with 10 seconds rest.

1.  Inch worm
2.  Switch jumps
3.  Rows
4.  Jump/jax
5.  Knee lift to opposite elbow
6.  "Jump rope"
7.  Shoulder press
8.  Weighted swing
9.  Fast feet

25 -  Weighted scissors

1.  Dead lift w/shoulder press
2.  Weighted run in place
3.  Lateral Burpee
4.  Dumb bell punch
5.  Weighted Jump/jax
6.  Mt. Climbers
7.  Stagger push-up
9.  Frog jump/jax

25- Weighted scissors

Let me know how you did!!! Until next time....xoxo

Tone it up Tuesday!

Hi Dolls! Today's workout is a total body circuit that will have you pumped and energized AND finished with a smile on your face in less that 30 minutes!

You need a step but if you don't have one substitute a sumo squat with a jump!

1. Jump on the step
Burpee with hands on the step w/ a push up - jump - X 20

2. Jump on the step
Burpee with hands on the step w/ a push up - jump - 2 sumo squat jumps X 20

3. Jump on the step
Burpee with hands on the step w/ a push up to count x 20
( Yes that means you do 210 push ups )

4. Jump on the step
Burpee with hands on the step w/ a push up -  jump squat to count X 20
( Again.....210 jump squats )

Happy workout!!!  xoxo

Friday Fab Finds!

Happy Friday Dolls! I found these cute ice molds at Ikea last weekend while I was with Mini Me! They are a whopping $1.99 each. What a fun way to add the beach into coctails this afternoon! Even if you aren't lucky enough to live at the beach you can add that feeling into you glass. Cheers!!!! xoxo

Tone it up Tuesday!

Hi Dolls! Today's kick it move targets the triceps, while using butts, back, and shoulders for support and also challenges the core and accessory muscles for balance. This move is the crab opposite lift. Think "crab walk", "crab soccer" ...... on your hands and feet with the torso on top! Keeping hips low, knees bent, with feet slightly  wider than hip width apart and hands straight under the shoulders lift the opposite leg and arm up touching the toe over the torso, repeat the other side. That is 1 rep. repeat 20 times. Add this into your circuit 2 times per week!  Get out there and kick it !   XOXO

Monday Motivation!

Hi Dolls! I hope everyone is having a great Monday! Today is all about NOW....when you are working  out be present for them. I've been challenged lately by some Barbies...that are working out on cruise control. It's not bad, but it can be insufficient. Think about your goals. Think about what you are doing and why you are doing it. Think about your form and tempo. Think about how great you will feel when its over! Challenge yourself to finish the last rep as well as the first! Til tomorrow.....xoxo

Monday Motivation!

Happy Monday Dolls! Today I want you to ask yourself a very important question.......What is it that I want to achieve with my workouts? Do I want to be healthy? Do I want to lose/gain weight? Do I want to look better naked? YOU get the idea. When you have the answer, think about what you really do everyday to make that happen. Do you eat right 95% of the time? Do you workout as hard as you should? Do you have the determination to make good choices? If you answered yes...you are on the right track, if you answered no, then its time to take a look at how to change the habits that are keeping you from being the YOU you want to be! Let me know how I can help! I'll be back with some new kick it workouts later this week. XOXO

Monday Motivation!

Happy Monday Dolls! I hope everyone spent some time with the man/men in your life that you cherish and enjoy! Fathers Day is always special here because it's always on or by Mini Me's birthday which is today and my inspiration for Monday Motivation! We all have things we are proud of, mine is my family. I have a fabulous husband, 2 grown kids I couldn't be more proud of, and 2 pups I couldn't live without.

 My family gives me strength, love and the desire to be the best person, wife and mother I can be. They are the foundation that keeps my personal and professional life balanced. So today take a minute and be thankful and proud of the things you accomplish. 

Today I am thankful and proud of my beautiful best friend and daughter...I love you Mini me! xoxo

Tone it up Tuesday!

Hi Dolls! Today's moves are BIG explosive energy.....We are doing 5 moving frog jumps, 5 burpees with a push up, 5 jax floor touch jacks, and 25 X abs. Aim for 5 sets, with as little rest as possible. Set your timer and record each sets times. XOXO

Tone it up Tuesday!

Hi Dolls! Today feels like a Monday....Tooo Much fun this weekend. So a Kick-it workout is major for today and the rest of the week. Its all about BIG numbers today..50 reps for these exercises. We are going for light weights. ( I use 10 lbs & 5lbs - drop to 3lbs & 5lbs if you need to ) Try to hit 50 reps with little to no rest in between the exercises. The lunges alternate, and both legs = 1.  Repeat the circuit 2x's......

50 front or walking lunges w/bicep curls - 10lbs

50 plie' squats w/side lat raises - 5lbs

50 back lunges w/tricep kick backs 10lbs

50 forearm plank ab twists

RPT

xoxo

Hi Dolls! What would you do if this was possible? The sky's the limit right? Life is way to short not to strive to be the ultimate best! Today is the day you ask yourself if not now ....when..... Don't be your worst enemy.....your workout is not something you have to do....it should be something you want to do. The reasons you workout are personal, as a personal trainer, its finding the right motivation that speaks to your individual needs that can be tricky. Being healthy is really the ultimate reason we all should workout, but lets be honest.....Dolls want to look hot. Nothing wrong with self pride.... let me know what motivates you to be the best Doll ever!

Tone it up " Thursday" move.....

:: Cross over Crunch ::

Lye on floor with legs hip width apart - hands behind head - elbows wide - chin up

Crunch and lift R leg over L ankle. Return R leg to starting position - repeat 20 x's 

Change legs....

xoxo

In Your Life!

Happy Friday Dolls! I hope everyone is ready for a kick it weekend! Get out there and enjoy being the healthy fab Dolls that you are. Shake up your workout routine with something new...challange yourself, don't compare. You've got homework.....to help you achieve the goals you're working so hard on. I want you to time yourself for 1 minute with each exercise. Record the numbers. To be continued..................

Sumo Squat

Push up

Jumping Jacks

Dips

Super Man

Crunches

Have a Great weekend.....XOXO

Tone it up Tuesday!

Hi Dolls! Todays tip is all about strength and balance. This move is the Super Girl....Start in a straight arm plank, lift opposite arm and leg even with shoulder and hip. Return to blank, do a push-up. Lift the other arm and leg, do a push-up. (that is 1) Repeat 10 times. Add this to your workout today....You'll have Super Girl arms in no time. xoxo

Monday Motivation!

Happy Monday Dolls! Whew....Derby/Cinco de Mayo/ Bella Luna = TOOO much fun/ indulging even with workouts and board meetings! You know what, it was totally worth it....Good friends, good food and drink, good times! We all work hard, at working hard so having a good time is just what the doctor ordered to start the week off with the motivation to be healthy AND happy. Fuel yourself to run your body efficiently. Drink as much water as possible, your skin will thank you too. Your kick it workout today should be inspired by the indulging and the renewed sense of enjoying yourself with people that you love and make you want to be the best you can be! Have a great day...I'll be back tomorrow with motivation in tone it up Tuesday!  XOXO

In Your Kitchen!

Buckwheat Pecan Banana Bread

Happy Friday Dolls!

This is the Friday Fab Find! I know all these pictures look like the same loaf, but trust me, the test kitchen has been fired up in search of the keeper! They all have been good, but I think I will stop while I'm ahead. This is a great addition to the fuel you need and satisy that sweet tooth.

Preheat oven to 350. Spray a loaf pan with non stick. You will need a large and small bowl

1 1/2 C      Oats

1 1/2 C      Buckwheat pancake mix  ( I used Arrowhead Mills )

3/4    C      Pecan meal

1/4    C      Apple sauce

1/4    C      Honey

1/4    C      Almond milk

1       T      Cinnamon

1       T      Vanilla

1 lg            Egg

3 lg            Bananas

1       t        Baking soda

1/2    t        Baking powder

pinch         Salt

1 C            Chopped pecans

2 scoops    Vanilla protein powder ( I used Greenwise Whey - 16 grams per scoop )

Dry ingredients in the large bowl, mix well then add the bananas in the center and mash with a fork. Wet  in the small, mix well, add to dry. Stir in pecans last. Bake 35 - 40 minutes. YUM!!! xoxo 

Tone it up Tuesday!

Hi Dolls! Who's ready for Summer???? ME.....and You of course! That means longer days, hot temps, less clothes, more skin! Being the FAB Doll's we are can be exhausting work. Remember BBC isn't just a workout, its LIFE! Cramming 50 things on that to-do list leaves very little time for that kick-it workout we all crave....so here is My personal fav and go-to workout these days that will get it done quickly, yet give you the results you need to kick that heart into gear, while strengthing and toning ALL major muscle groups. Re enter the SKUB... "Super kicked up Burpee" if you need some reminding see April 18th post. You'll need a jump rope, 2 5 or 10 lb dumbbells, and your iphone/ipad....stopwatch.  XOXO

warm up with 5 inch worms - forward and backward

jump 2 minutes

SKUB x 20

jump 2 minutes

SKUB x 18

jump 2 minutes

SKUB x 15

jump 2 minutes

SKUB x 12

jump 2 minutes

SKUP x 10

jump 2 minutes

SKUB x 5

jump 2 minutes

In Your Kitchen

Carrot Oat Muffins

Happy Friday Dolls! This is my latest re-do recipe. Carrot cake it's NOT, but it passed with my boys!

Pre heat oven to 350

Spray nonstick in muffin pan

1 C        Oats

1/2 C    Pecan meal

1/2 C     Flour

2 C     Shredded carrots

2             Individual cups apple sauce

1             Egg

1/3 C     Skim milk

1 C     Chopped pecans

1  t      Baking soda

1/2 t      Baking powder

1             Vanilla

1/3 C      Honey

Combine dry ingredients in large bowl. Combine wet in a smaller bowl. Mix well, divide into 12 muffin tins. Bake 35-45 min. Cool on rack.    XOXO

Tone it up Tuesday

Hi Dolls! I know it's Wednesday already.....I was busy, over extended,...blah...blah....yesterday but didn't want to leave you hang in.

The move today is a super kicked up weighted burpee. You will need 2 10 lb dumbbells.

Standing with feet shoulder width apart, arms at sides holding the weights, go to the plank portion of the burpee. Do a pushup. Jump to low sumo squat position bringing weights to chest. Stand up, arms move to a straight up shoulder press. Lower arms to side, do another squat, this time not as low, jump! 

25 reps should do the trick!  xoxo

Monday Motivation!

Happy Monday Dolls! April is in full swing, Dolls everywhere are stepping up the workouts, the pups are extra frisky.......and needy. The garden is growing like crazy, the yard and decks have been revived with color galore, and the house project list seems to get longer. C is on a crazy train of deadlines, i.e. tired and grumpy when he is home. All of this combined with everyday life makes for pretty hectic days. Make time for yourself. Maybe that hour workout isn't possible but a kick it 20 - 30 minute one is. You are not always in complete control of what life sends your way, but you are ALWAYS in control of YOU. Life is a journey ...... take time to look at the scenery .....

I'll be back tomorrow with Tone it up Tuesday !   xoxo

Quinoa Banana Bread

In Your Kitchen - Quinoa Banana Bread

Preheat oven to 350. Grease loaf pan

1/2 C      Pecan meal
1 1/2 C   Oats
1 C         Cooked quinoa
1/3 C      Whole wheat flour
2 T         Cinnamon
pinch      Salt
3 ripe     Bananas - mashed

1/4 C       Organic applesauce
1/4 C       Organic honey
1 lg          Egg
1/4 C       Organic Skim milk
1 T          Vanilla

1 C          Chopped pecans

Combine dry ingredients in large bowl. Wet in a smaller bowl. Add bananas to dry ingredients, mix, add wet ingredients. Mix well, add pecans. Bake 40 - 50 minutes....toothpick test...comes out clean!

Tone it up Tuesday!

Hi Dolls! Today we are targeting the back and triceps...

Super set this exercise:

Superman x 10

Negative push-up x 10 ( lying face down - balls of feet on floor - hands flat on floor ,tucked to chest )

repeat 5 x's

Go kick it today!!!  XOXO

Monday Motivation!

Hi Dolls! The Feasts are over and that oh no Monday feeling is in full force! Have that coffee and get yourself moving. If you over indulged yesterday .....just remember the 1st thing you put in your mouth today is getting back on track for healthy choices. As far as your workout think harder and smarter. Find one of our kick - it workouts and push hard. A 30 minute blast is better than that hour long "so-so" workout.

Check back tomorrow for Tuesday Tone it Up! xoxo

Tone it up Tuesday!

HI Dolls! Spring is in full swing here with Summer temps approaching fast. That mean no hiding in winter wear. Todays tip is to work those arms, abs, and butts!

Tip# 1

Weighted Burpee w/ shoulder press ( you'll need 2-10 lb dumb bells ) 25 reps

Stand with feet shoulder width apart holding weights straight arms at sides. Holding weights jump out to plank position, do a push-up. Recover to deep squat bringing weights to chest. Stand up as you complete a shoulder press.

Tip# 2

Kicked up Inch worm 10 reps (that means forward + backward = 1)

Forward inch worm to plank. Bring knee to opposite elbow extend leg back to leg lift. Repeat other side. Walk feet to hands. Walk feet backward repeat.

Go kick it Today!!! xoxo

Tone it up Thursday!

Hi Dolls! The crazy week I've had has me looking forward to the weekend. Life here in Paradise calls for flip flops pretty much the entire year, but for some its a weekend thing. So today's tip is all about kicking it hard and fast so you can get to those flip flops and weekend fun!

This circuit is a upside down pyramid. The magic numbers are 20 - 18 - 15 - 10 reps per set! Complete all 4 rep sets before moving on to the next exercise.

Burpee w/ push-up

60 sec plank

Sumo Squat w/ jump

25 Torso plank twists

Mt. Climbers

15 Spider man planks

Sphinx push-up

20 Snow Angels

Bicep curls

Tricep press

Shoulder Press

Let me know if you need reminders of exercises!

xoxo

Monday Motivation!

Hi Dolls! If you are lucky enough to live in paradise you are already in those shorts and bikinis! If not, you are at least thinking and anticipating beautiful weather....soon! This usually jump starts your motivation knowing that skin will be showing soon enough and you want it to look its best. I've got a few tips for you to consider today. Your diet is the #1 way to ensure you are at your best. Lean protein, fresh fruit and veggies are ALL on the menu. Don't skip meals, you'll eventually over eat. Exercise for the pleasure and joy that you know will come ... especially when those shorts and bikinis fit the way you want. Drink tons of water. Hydrated skin looks and feels healthier. Remember this isn't just about a workout or diet.....its life! Make good choices....

Get out there and kick it today. Check back tomorrow for Tone - it up Tuesday!  xoxo

Tone it up Thursday!

Happy Thursday Dolls! Todays tone it up tip is the tried and true burpee..... it will kick your butt every time! We only get 1 chance at today, so lets shake it up a bit just for fun......

There is the basic burpee...down - out - push-up - in - jump = 1

The lateral burpee...down - out to the side - in - jump - down - out to the other side - in - jump = 1

Then the jack/mt. climber burpee...down - out - push-up - mt. climber - in - jump - jack = 1

Do each exercise 25 x's with as little rest as possible between  x 3

Go kick it!!! 

xoxo

Tone it up Thursday!

Hi Dolls! Today Spring has arrived here in our Beautiful Beach Town.....its sunny and 75. Spring cleaning, gardening and Bikini days are being added to our "to-do list". 

I've got a ma - jor butt kicker to add to your workout..... can't be rockin that bikini if you neglect those workouts....

Butt Bridge March! Butt bridge position "marching feet" alternating with the emphasis on hamstring and gluteus.

Butt Bridge Swing! Butt bridge position swinging hips from side to side. 

Butt bridge position - hips high - feet shoulder width apart - 

25 butt bridges

25 butt bridge march

25 butt bridge swing

repeat 2 x's

xoxo

Monday Motivation!

Good Monday Morning Dolls!

After a jammed packed weekend of fun, food, friends, and all the regular weekends to do's Monday came way to fast! If you worked out and ate right all weekend YaY! for you......and if you didn't, no worries. Today is a new day so make it count. Eat and act for how you want to feel ...Light, Strong, and Healthy!

Have a Great Day! XOXO

Tone it - up Tuesday

Hi Dolls!  This week is already running @full speed with no slowing down til the weekend so this is My kick it go to for max effort with minimum time!

5 Sets / 60 sec each exercise / MINIMAL rest / with 1 min rest between sets!

1. Squat jump
2. T push-up (alternate)
3. Split jump
4. Inch - worm with extra extended arms
5. Mt. Climbers with elbow to knees

Let me hear how your week is going!!!  xoxo

Tone it up Tuesday

Hi Dolls! Todays tone it up is "Go Big" exercises. 25 Reps x 4 Exercise each set ( minimum rest between exercises - 30 second rest between sets ) 4 - 5 sets! Aim for 5! 

25 Sumo Squats with jump

25 Burpees w/push-up

25 Raised toe taps ( that is 50 for you Dolls that count each tap as 1 )

25 Mt. Climbers

xoxo

Tone it up Tuesday!

Hi Dolls! Happy Valentines Day! You all know I try and show you the LOVE in every workout. So todays tone it up is short, sweet, and to the point!!!!

Warm up - Inch worm w/ push-up 10 forward / 10 backward

25 reps with minimal rest in-between

Jump squats
Stagger push-up
Split jump
Mt. Climbers
Yoga push-up
Frog jumps
Burpee w/ push-up
Plank w/torso twist
X crunches

XOXO

In Your Kitchen

In Your Kitchen

Spaghetti Squash Lasagna

Hi Dolls! I can't wait for you to try this.....It is super nutritious, easy, and Pretty! I have made this for ALL my harshest critics and they give it the thumbs up! C & J, and probably T would like me to add MORE cheese and meat, but they seemed to be able to eat their share and then some. I know my men well so I made a meatloaf and everybody was happy. LOL

Make sure you read the entire instruction before you make your grocery list and start cooking. Let me know if you have any questions or suggestions! Bon Appetit!

1 Lg spaghetti squash ( at least 5 lbs )

1 25.5 oz jar Cabernet Mariana Sauce ( I use Muir Glen Organic )

1 T chopped garlic

1 t dried minced onion ( or onion powder )

1 T Italian seasoning

1/4 c fresh chopped flat parsley ( You can substitute dry but flat will taste better )

1/4 c fresh chopped basil ( see above )

1 c chopped mushrooms - make sure you wipe them off with a dry paper towel ( I use baby bella, choose your fav )

1 Lg package baby spinach/chopped ( I use Organic Girl - You can substitute frozen just make sure you drain it well )

1 c mozzarella cheese grated ( I use fresh, but any will do )

1 c Parm/reggiano grated ( Buy fresh - DO NOT use anything in a can!!! )

*set aside 1 T each for topping*

Pre heat oven to 375

Place whole squash in the microwave for 3-5 minutes....I was afraid it would explode the first time I did this.....it did NOT, thank goodness. Cook til soft enough to cut easily. Cool to handle and cut in half lengthwise. Scoop out seeds and discard. Salt and Pepper insides of halves. Add 1/2 inch water to a lg baking dish, place squash cut side down. Bake for 40 min or tender.

Remove from pan and discard water, set pan aside, you will use it in a sec.

Scrape squash out with a fork and transfer to a lg mixing bowl. Return squash to baking dish - hollow side up this time.

Combine remaining ingredients to mixing bowl and mix well.( Once you make this a couple of times you can play with the ingredients. ) Evenly divide the squash mixture to hollow squash halves. Top with the cheese you set aside and bake for 15 - 25 minutes, depending on how you like your cheese topper.

Cool - cut - eat - ENJOY

P.S. Don't eat the skin....YUCK

P.S.S.  I keep the extra filling to make omelets or pita toppers the next day!!!  XOXO

     

Tuesday Tone-up

Welcome to Tuesday Tone-up! Try this quick but effective circuit for the motivation to stay on track this week. You'll need a step or low bench for the full effect. ( any stair step will work nicely )

1 minute each exercise with 10 second rest x 4

Burpee w/ push-up to plyo jump

Arms over-head toe tap 30 sec - Mt. Climbers 30 sec

Weighted Sumo squat w/ jump - hold a 5 or 10 lb wt. w/ both hands to chest, elbows wide  

* recover 1 minute* repeat!!!!

XOXO

In your Kitchen!

I love to cook.... and my family loves to eat. I'm always trying new ways to make things that can be good for you and satisfy that treat fix. Sometimes it works, other times... not so much. The Banana loaf took a lot of tries but I get the thumbs up on taste and texture from my harshest critics.

Dolls have to eat too. So try this yummy Banana/Oat loaf thats full of good for you fuel!

Pre heat oven 350 & Spray a loaf pan with No Stick:

1    C WW flour ( I like King Authur Unbleached Organic)

1    C Oats ( they can't be quick cooking)

1/4 C All Purpose flour ( again King Authur)

1/4 C cooked quinoa

1/2 t baking powder

1    t baking soda

1/4 C Natural No sugar added apple sauce

1/4 C Honey

1/4 Milk ( I use Skim Organic Valley)

1    egg ( beaten)

4   Ripe bananas

1   C Nuts/chopped ( I use pecans) It's a Southern thing!

1/4 t salt

1   T cinnamon

1   T vanilla

2    Scoops protein powder ( Use Chocolate 100% Whey)

Sift dry ingredients together. Add oats and quinoa. Mash bananas and make a well in the middle of the bowl. In a separate bowl mix remaining ingredients together and add to dry. Stir til combined.  Transfer to loaf pan and bake @350 for 50 minutes. Baking time can very - this is very dense so test by sticking a tooth pick in the middle and if it comes out clean its done.

xoxo M