Posts Tagged "Workout"

Our Favorite Arm Workout

Posted on Jul 19, 2013 in Featured, Fitness

About a month ago Sarah told me she found a great arm workout that she was doing a few times a week so I asked her to send it to me.  I’ve been doing it about 4 days a week for the past month and I love it!  I can already see more definition in my arms and shoulders and feel stronger.  There are 7 moves and you do 15 repetitions of each.  The whole workout takes 10-15 minutes, depending on how slow you are and if you take any breaks in between.  I use 5 pounds weights, but you should use what best suits your current ability.  If you haven’t worked your arms for awhile you may want to do 3 pounds weights for the first week, and if you’ve been working out try 8 pounds.  I’ve been doing about 30 minutes of cardio each day and then alternating days with this arm workout and a leg workout.  I would definitely suggest doing cardio in addition to this workout, even if all you have time for is a brisk 15 minute walk.  Don’t forget to take pictures and measurements before you start so you can track your progress!  Have fun and let us know what you think!

(Source: This workout was taken from yahoo.com  See the link to the original article at the bottom of this page)

 

Arm Toner #1: V Plie Raise Targets: arms, shoulders, upper back and legs

Repetitions: 15

 

 

This move not only sculpts your shoulders, it also targets your upper back (to help you look killer in that strapless dress) too. The addition of the plie squat engages your lower body muscles, and more muscles worked at once mean more calories burned, all leading to faster fat loss.
Holding onto your weights, start standing with your feet positioned about three feet apart, with your knees and toes pointing out about 45 degrees. Extend your arms down in front of your thighs, palms facing in [as shown in photo A]. Lower into a plie position by bending your knees, pointing them out straight over your toes, as you raise both arms overhead into a wide ‘V’ position [as shown in photo B]. Slowly lower arms as you stand back up out of your plie, returning to start.

Arm Toner #2: Triceps Kickbacks Targets: Triceps, back

Repetitions: 15

 

Get rid of arm flab with this triceps-targeted move, and you’ll also work the muscles that line your spine in your back to help improve posture, all of which can lead to a slimmer appearance.
Start standing with your feet hip width apart, knees slightly bent, with a weight in each hand. Bend your elbows by your sides, pulling your arms to the outsides of your ribcage. Hinge forward from your hips, keeping your spine straight, and bring your body forward at a 45-degree angle [as shown in photo A]. Extend your arms behind you, turning your palms up to the ceiling as you extend your elbows s [as shown in photo B]. Bend arms back in by sides and then repeat.

Arm Toner #3: Biceps Curl and Front Press Targets: biceps, shoulders

Repetitions: 15

 

 

This two-in-one toner hits the front of your arms and shoulders and develops the functional upper body strength you need to lift and carry heavy objects (like your child or heavy purse) around during your busy day.
Start standing with your feet hip width apart, knees slightly bent, arms by your sides with a weight in each hand. Bend your elbows and curl the weights in towards your body, turning your palms up as you lift [as shown in photo A]. Next, extend your arms out in front of your chest, turning your palms down as you reach [as shown in photo B]. Bend your arms back into your curl position, and then lower arms back down to your start position.

Arm Toner #4: 90-Degree Raise Targets: shoulders Repetitions: 15

Toned arms start with strong shoulders. This move helps strengthen the shoulder muscles from the inside out, building a strong foundation for your upper body strength.
With your weights in hand, arms by your sides, stand with feet hip width apart [as shown in photo A]. Raise your left arm up directly in front of your shoulder, and your right arm up to the side of your shoulder (your arms should be fully extended at about a 90-degree angle), palms facing down [as shown in photo B]. Lower both arms down by your sides, and then repeat, switching sides (lift the right arm in front, left arm to the side). Repeat 15 times in total, changing sides each time..

 

Arm Toner #5: Standing Shoulder Fly Targets: shoulders, chest, biceps Repetitions: 15

Work multiple muscles – including the ‘cleavage’ muscles in your chest – with this move.
Start standing with your feet hip width, knees slightly bent and weight in each hand. Bend elbows about 90 degrees, and raise both arms out to the sides (your arms should resemble a goal post in this position), brace your abs in tight [as shown in photo A]. Maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level [as shown in photo B]. Open arms back out to sides and then repeat.

 

Arm Toner #6: Reverse Curl & Side Press Targets: biceps, forearms, shoulders Repetitions: 15

You’ll hit the biceps and shoulder with this move, and the position of your hands during this exercise also helps to develop the often-neglected (but important) muscles in your wrist and forearms.
Start seated with legs crossed, with a weight in each hand, spine straight. With your palms facing down, bend both elbows and curl weights in closer to your sides [as shown in photo A]. Next, extend both arms out to the sides at shoulder height, palms still facing down [as shown in photo B]. Return your arms to the curl position and then lower weights to the floor and return to start.

 

Arm Toner #7: Kneeling Plank Ups Targets: triceps, abs

Repetitions: 15

 

 

This exercise is an effective alternative to the sometimes wrist-straining tricep dips exercise — and you won’t need any extra weight to challenge your arms with this move.
Begin kneeling on all fours on the ground. Position your hands directly under your shoulders, and bring your knees together under your hips [as shown in photo A]. Next, bend both elbows and lower them to the floor, keeping your abs braced in tight and your back straight [as shown in photo B]. Press your body back up to your start position. Be careful not to rock your weight forward and back during the movement – lower your body straight and down and up for maximum triceps toning.

Source: http://ca.shine.yahoo.com/tone-arms-7-days-yes-possible-161552396.html

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Les Mills Combat Final Results!! :-) pics to follow!

Posted on Apr 29, 2013 in Featured, Fitness

Several people have asked me how long it takes to actually see results when you start a new workout program. That of course depends on what you out into it and if you’re willing to change your diet, but for Combat i began to see results right away! I saw huge changes after only 4 weeks even though I was following my own meal plans. If you saw my week 4 results post, you know I was down almost 10lbs and had shed 13 inches. Good news, right? Even better, I was feeling more energetic than ever and was able to give 110% in my workouts. Awesome! :-)
My results slowed a little after the 6 week mark but I enjoyed the workouts and still felt amazing. After 9 weeks, I am down 13lbs and 18 inches!!! Here’s the breakout:
Chest: -2 (can’t always choose where we lose from haha!)
R. Arm: -1.5
L. Arm: -1.5
Waist: -2
Hips: -4!!!
R. Thigh: -3.5
L. Thigh: -3
In addition to losing inches, I’ve noticed my shoulders, arms and abs are tighter and more toned. This program definitely challenged me and helped take me to the next level in my fitness. If you’re looking for a fun program to get you back into shape or even if you’re a beginner, I highly recommend Combat. The modifications give you options for lighter impact moves that will still push you and give you the results you want. The martial arts moves make the workouts more fun and rewarding when you see improvements.
Results pics are coming!!

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TurboFire (6 weeks completed)

Posted on Apr 2, 2013 in Featured, Fitness

Wow, I can’t believe I’m halfway through the TurboFire program!  When I started I thought it would be a long, tedious 12 weeks, but it has really been flying by.  That being said, it was a tough couple of weeks for me!  Even though I felt like I knew the classes pretty well I felt tired and not as motivated.  Not to mention I was watching the scale and not seeing any change!  Despite my lack of motivation, I was able to get through all of my workouts and am happy I did!

Weeks 5 and 6 follow the same schedule which include more strength training classes.   Thanks to some encouragement from my sister, I am really starting to push myself in the sculpt 30 and tone 30 classes and can feel that I’m getting stronger each time!  I’m also noticing that I’m becoming more flexible and continuing to build my stamina.  Plus, this was the first week I could do all of the moves including the burpees, yay!

I was pretty disappointed to see that my weight hadn’t changed over these last two weeks, but I guess seeing my measurements go down makes me feel a little better!  Here’s what I lost!

Arms: -.5

Waist -right under my ribs: -5

Waist-belly button: -2

Waist-under belly button: -1

Hips: -1

Thighs: -1

Calves: -1

TB week 6 post

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TurboFire (4 weeks completed)

Posted on Mar 19, 2013 in Featured, Fitness

finishstart

Wow, it seems like I just wrote my 2 week update on how TurboFire is working for me, and here I am giving my 4 week update!  I am happy to say I am stronger and have a lot more stamina then I did when I started the 12 week TurboFire challenge.  If you read my first post you saw that I had to do the Fire Starter class for a full week before I started the program.  This was partly because I was unable to keep up physically and also because I felt I needed a little more time to learn the moves and steps.  Now, 4 weeks in, I find when she calls out the combos I am able to do them almost without thinking.  Because I have become more familiar with the classes I am able to put more into them and always feel like I’ve gotten a great workout.

In weeks 3 & 4 I had one low hit class and one hit class each week.  These are definitely still the hardest for me.  You have to go with every ounce of your strength and energy for about a minute, take about a minute recovery time, then do it again usually with around 3 combos that you do 2-3 times.  By the end my legs feel like jello and I am dripping with sweat!  These classes are supposed to be effective because you elevate your heart-rate and it stays somewhat raised throughout the day.

The other classes for these weeks included the fire 45 and 55 classes, tone 30 class, core 20 class, sculpt 30 class, and various stretching classes.  I appreciate the variety of the workouts which keeps me from getting bored or too used to the workouts.  My body still feels sore each week when with other workouts I’ve done I don’t feel sore anymore after the first few days.  I have been very strict with myself making sure I get my 6 workouts a week in and haven’t missed one yet. I am eating balanced, healthy meals but still have treats now and then and am not a freak about dieting.  I enjoy food too much for that!

Now for my results so far!  Over the last 2 weeks I have lost 3 more pounds, not a huge number, but I’ll take it!  Whats even more exciting for me is how my measurements have changed.  The bad news is I didn’t get around to taking my actual measurements until week 3, so these changes are only a reflection of what I’ve lost from week 3 to week 4.  The good news is, even in that short amount of time I have seen quite a bit of change.  I did my inches lost a little differently since I am especially watching my stomach/hip area after recently having a baby.  Here are inches lost so far!

Arms: – .5

Waist -Right under my ribs: -1

Waist-Belly Button: -3!!!

Waist-Below belly button (other Moms may know this as the “pooch” area): -2

Hips: -1

Thighs: -1

If I can see this much change in my measurements in a week, I’m beyond excited to see what the next 2 weeks will bring!  If you are working out at home I would definitely encourage you to read Sarah’s post regarding the scale vs measurements and to start recording your measurements.  I was pretty surprised to see how much my body was changing and it has me pumped up for the next two weeks of my TurboFire challenge!  If you want to learn more about the program feel free to ask me questions and check out the details or purchase it with the link below!

TurboFire

 

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A Girl’s Best Friend…

Posted on Mar 14, 2013 in Featured, Fitness, Things We Love

Let’s talk about one of my favorite subjects….shoes!!! :-) no, not strappy heels or cute boots. Workout shoes! It’s very important to replace your running or cross training sneakers every few months, especially if you run or walk for a majority of your daily exercise.
Since I do kickboxing 5-6 days a week and run a few times a week, I usually buy new shoes every 3 months, if not more often. Most of my friends would tell you I shop for shoes more like every other month, but what do they know?!
Many of you may already know, an uncomfortable or unsupportive pair of shoes can ruin your workout and leave you aching all day. Take care of yourself by investing in quality shoes that provide the support you need.
Here are my new shoes! They’re Asics Gel-Kinsei 4 Running Shoes and they’re awesome! I love the cushy gel soles, and of course it doesn’t hurt that they’re cute….
So if you’re still lacing up your dusty old sneakers, head out this weekend and do some shopping! :-)

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