Crazy for Crossfit

Crossfit is a strength and conditioning program designed to increase ten levels of overall fitness. According to the Crossfit website, the ten general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

The fitness movement started in 2000 and is now practiced at over 6000 gyms in the country. But you don’t have to go to a gym to enjoy the benefits of this intense fitness program. Follow these beginner workouts to get started in the Crossfit world. The best part about it, it can be done at home. Below there are five workouts to start with and as your fitness level increases you can do multiple workouts in a session or add to the amount of rounds you complete.
crossfit
Workout #1
10 pushups, 10 squats, and 10 [...]

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Treadmill Interval Workout

Two weeks ago, we helped spice up your elliptical workouts with a little interval training. This week lets kick up the intensity on the treadmill and burn mega calories. We are going to continue using 34 minutes as our time frame in support of those on the 17 Day Diet. 
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Choose the workout that works best for your current fitness level. The intermediate workout involves walking with a varying incline but don’t let that fool you, it is a difficult, fat blasting workout. The advanced workout involves walking and running on a varying incline. Both workouts will have you sweating the fat away during and long after the workout has ended.

Intermediate:
intermed

Advanced:
advance

Photo Credit: photostock, published on 18 March 2011 Stock Photo – image ID: 10035231

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Elliptical Interval Workout

Spice up your elliptical training with this 34 minute heat-pounding, boredom-busting workout. Why 34 minutes? It fits perfectly into the suggested 34 minutes of exercise for the 17 Day Diet and is extra credit for the 30 minutes suggested on the Flat Belly Diet.
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This routine is all about interval training. You will use varying amounts or speed and resistance to blast calories and keep your metabolism boosted all day long.

Time (minutes)

Speed**

Resistance

0-3

Level 1

4

3-5

Level 2

8

5-6

Level 5

15

6-8

Level 3

10

Repeat minutes 5-8, five more times

23-24

Level 5

17

24-25

Level 4

15

25-27

Level 5

17

27-30

Level 4

20

30-32

Level 3

8

32-34

Level 2

5

**Speed is difficult to gage as no elliptical is created equal. Follow the chart below to make the workout more personalized what may be your 3 could be my 5.

1: Slow, leisurely walk. “I can do this all day.
2: Deep Breaths “I can’t keep up a conversation at this pace.”
3:  Feeling good. “I can stay here 20-30 [...]

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AUGUST ABS

This months challenge is based on the previous challenges that we have completed. We have done squats, pushups, and core workouts. So in the August Abs challenge we are bringing it to the next level (it might be a challenge for someone just starting out but you can always adjust it according to your level). August 1 starts with 50 crunches if you can’t do 50 crunches in a row, do as many as possible, rest and begin again until you do 50. Do the same with the bicycle crunches on August 2 and the preceding days. More rest will be required in this challenge as well. Your body is doing more work and it is important to give it rest so that your muscles can recover and rebuild, Sculpting a longer and leaner body.
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Bouldering and the Importance of Moderation

bouldering
I spent this past weekend and earlier this week in Portland, Oregon visiting friends in family. Four days spent in beautiful weather was just the thing I needed to recharge my batteries. Although, fun and exciting vacations can also be difficult and exhausting. During a vacation, it is hard to stick to your diet and workout routine and if you are anything like me, you love routine. Normally, I stress about keeping my diet strict and finding time for long workouts.

I decided to approach this trip a little differently. To let loose, enjoy the trip, and get back in routine when vacation was over. I enjoyed every bit of vegan chocolate and every bite of a black bean burger I put into my mouth (it was Oregon). I didn’t forsake all workouts [...]

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Short on Time? Blast 100 calories Fast

Only got ten minutes to get in a workout?
Or maybe 30 minutes fits your schedule. This fat blasting, tone-up circuit fits in any schedule. One round is exactly ten minutes and will get your heart moving, tone your muscles  and blast 100 calories. If you have more time, do the circuit multiple times and watch your fat cry! Do each exercise for one minute followed directly by the next exercise. Ten moves completes one circuit. If you are doing multiple circuits, rest one minute in-between. Use a Gymboss Interval Timer and Stopwatch to help keep track of time.
100

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Burn Baby Burn

calories

**Calories based on a 150 pound women.

Another way to track how many calories you’ve burned or how high your heart rate has gotten during a workout, or how long you’ve worked out is by using a heart rate monitor watch. There are many varieties out there. Some way more expensive than others. With the cheaper ones you might not be able to trust the accuracy. Here are a couple options that I recommend. Click the image to find it in Amazon.

Polar Women’s Heart Rate Monitor Watch – currently about $102 on Amazon with free shipping!

Oregon Scientific Se331 Gaiam Zone Trainer [...]

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Pushup Challenge

Push-ups are hands down one of my favorite moves to incorporate into my workouts. Push-Ups don’t just work your chest and perk up yours boobs, they tone the whole body. A pushup primarily works the chest but it also tones and strengthens your triceps, shoulders, lower legs, and abs.
There is a beginner or a more advanced option to choose from in this challenge. In the beginner challenge, you will start at 3 pushups and work your way to 20 consecutive. The second option you will start at 8 Push-Ups and move up to 40. To improve your strength even further try do multiple sets two days a week. For example on Mondays and Fridays, do 2-3 sets of pushups. Remember, keep your body tight and move through the movements slowly.
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Shake It Up

cycle

Cardio can be one of the most boring and tedious parts of a fitness routine if you make it that way. Follow these tips to trade in your boring routine for something that will keep you going and wondering where the time went.

 
Mix it Up
Four 60 minute sessions weekly on the elliptical aren’t going to inspire anyone to head to the gym. Try not repeating the same session in a week. It will keep things interesting and maybe you might start to look forward it.
Try a Class 
Participating in a class will keep you motivated through the entire workout. Try zumba, kickboxing, or cycle for some mega calorie burning. Or if you feel shy or uncomfortable taking a class, try watching workout videos at home like the Zumba® Weight Loss Program DVD. You’ll [...]

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Tank Top Arms

tank top arms

Summer is officially here. Well, almost. But, if you live in my neck of the woods, summer arrived two months ago. I had to break out the tank tops and shorts earlier then planned. This workout focuses on your triceps, biceps, and shoulders as those muscles are the most revealed in a tank.
 

 

 

 

 

 

          

A Dumbbell Set or a Resistance Exercise Band is required and the above are recommended.
Welcome to the Gun Show

15 pushups 
12 Shoulder [...]

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