Toned and Tight Tuesday: Military Press on Stability Ball

This Tuesday, I've decided to give you an exercise for an area that I don't think I've really touched on before...your shoulders! There are a few areas on my body that I've really noticed some difference since I upped my weight training regiment...my shoulder/trap muscles being one of them. So much so, that I probably need to back off of those exercises a little before my traps come up to my ears and I completely lose my neck! :P Obviously (most) women don't want their shoulders to get too big but we have to give them some love too to keep the body in proportion and keep those muscles, joints, and bones around the shoulders strong. So I give to you...

Military Press on a Stability Ball

Start by sitting on the stability ball with your arms raised to shoulder length with your palms facing inward.

Next, press the weight in your right hand upwards.

Bring it back down to the starting position.

Then alternate arms and press the weight in your left hand upwards.

Bring it back down to the starting position.

That is one rep. Go for 10-12 reps.

I prefer to do this with alternating arms but you can definitely do them simultaneously if that's what you prefer. 

I also, of course, prefer to do this sitting on a stability ball to engage my core more. But you can do this on a bench or in a chair if preferred.

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Race Planning

I'm so excited that race season will soon be back in full swing! I say "race season" because basically here in Texas, it is WAY too hot to be running outside after like 9 am...especially long distances! Of course there are still races going on down here but I don't really care to participate as death from a heat stroke really isn't on my agenda!

I'm super stoked to get back out there and feel the excitement and amazing accomplishment of running races! Although I haven't been running outside, I've been doing LOTS of interval training on the treadmill and doing other forms of cross training and cardio to try to stay somewhat in race shape.

So thinking ahead and wanting to plan out some races, I figured that September might be a good month to start back up as the temperatures SHOULD start to slowly work their way back down. However, if you are from Texas or even know a Texan, then I'm sure you have heard someone complain about how unpredictable the weather is...the heat is no exception in this matter. But hopefully, it won't be as miserable outside as it is right now.

So here are the races I'm planning on participating in so far...some of them are confirmed, others are not yet.

September 8-Forney Lions Club 5k(Anytime Fitness is a sponsor for this race and we will have a huge celebration at our club in honor of our expansion and 2 year anniversary!)

September 23-Heels and Hills and Him 10k (this is always an awesome race! this was the course I ran my first half marathon on)

October 6- Run for the Fun 10k @ Sea World San Antonio

December 9- MetroPCS Dallas White Rock Half Marathon

January 12- Hotcake Hustle 5k/10k

February 9-Hot Chocolate 5k/15k

This is all I have planned so far! The majority of these races I've already ran and really enjoyed them!  I would like to add in a half marathon in November just haven't found one that's caught my attention yet.

Anybody else planning out some races for the upcoming race season?! I would love to know about them! :) Pin It Now!

Toned and Tight Tuesday: Dumbbell Skull Crusher

Alright...who is tired of those bat wings?! Raise your hand! Wait...don't. Those bat wings might come into action. :)

Just kidding..but seriously, you know what I'm talking about? That flab on the backside of your arm that keeps waving after your arm stopped moving? Yeah, not real cute.

Luckily, I've got a great exercise that can help you battle those bat wings!


Dumbbell Skull Crusher

Start by sitting on your stability ball and rolling out till just your shoulders, neck, and head are supported.

This could also be done on a bench or even just flat on the floor. Using the stability ball just adds a little more challenge and engages your core.

Next, take your dumbbells and extend your arms straight out above you. Be sure to keep your butt raised to form a straight line from your knees to your shoulders for the duration of the exercise.

Then, lower the dumbbells down on each side of your head till they are even with your ears. You want to make sure you are only moving your forearm in this motion. By only moving your forearm, you are forcing your triceps to engage. Allowing your whole arm to move will engage...something other than your triceps. :) Also, be sure to keep your elbows in and don't let them point out to the sides. 

Go for 10-12 reps and say adios to the bat wings!! :)

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Health/Energy/Protein Bar Reviews

The past couple of months I have really become a fan of the the health/energy/protein bars. I use health, energy, and protein to describe them because some of my favorites fall into one, two, or all three categories.

These types of bars can be a great way to get in some extra protein, fuel up for a workout, or can occasionally be used as a quick meal replacement. I usually have them as a snack or will occasionally eat them as my breakfast. There are a lot of good ones, as far as taste and health wise, but there are also a lot of bars that claim to be "healthy" but are really no better for you than if you were eating a candy bar. When it comes to eating these kinds of bars, you really have to pay attention to the labels and ingredients! Now...on to some bars I've tried!

Clif Bars

These are some of my favorite bars! This is what the Clif Bar website says about their bars...

"It’s the first bar we made, and it’s still everything we’re about. Whole, organic ingredients. Performance nutrition. And great taste. Whether you’re on a 150-mile bike ride or exploring a new trail, this energy bar is built to sustain your adventure."

Depending on which flavor you buy, the nutritional info will vary slightly but the thing I really like about these bars, is that most of them have at least 9 grams of protein and a good amount of fiber. The one downside to these bars is that they tend to have quite a bit of sugar. For example, my personal favorite, White Chocolate Macademia, has at 21g of sugar. But considering that I LOVE this  flavor, it is okay to have as an occasional treat once in a while. Plus since it packs 9 grams of protein and 4 grams of fiber, I don't feel QUITE as bad. :)

Other favorites: Chocolate Brownie and Chocolate Chip Peanut Crunch

Pure Protein Bars

This is another favorite brand of bars and one that I currently can't get enough of! This is what you will find on Pure Protein's website.

Pure Protein^® is on a mission to create bars that not only provide quality protein - but that actually taste great.

The taste has been a big hit or big miss on the ones I've tried. The nutritionals for my favorite flavor, S'mores, aren't too bad either. They pack 30 grams of protein, 280 calories, and only 3 grams of sugar. The fiber content isn't as great as the Clif bars but considering this has 3x the amount of protein, I'll take it!

The one I found that I did not like at all was the Chocolate Deluxe. I know, with a name like that, it's hard to imagine it not being delicious! Unfortunately, this flavor had that chalky, powdery taste to it that it sometimes common in protein bars. 

Other favorite flavor: Chocolate Peanut Butter

Snickers Marathon Protein Bar

There is NO doubt about it...Snickers is my favorite chocolate candy bar of all time! So needless to say, I was thrilled to try out this protein bar! Unfortunately, this one was a major fail for me. It had that chalky taste that I was talking about and I could not even finish eating the bar it was so unpleasant. The nutritional info also has the good with the bad: 290 calories, 21 grams of protein, 22 grams of sugar, 10 grams of fat, and 10 grams of fiber. Even though some of that looks pretty good, the taste just did not do it for me. You might try it for yourself and see what you think but I think I'll stick to one of my other favorites!

LaraBars

I ended up trying these one time because I got them on sale at a really good price! The one flavor I tried, Peanut Butter Chocolate Chip, I absolutely loved! (By the way, it's no coincidence all the bars I try have chocolate in them. ;)) This bar doesn't have superior nutritional value compared to other bars, but the taste might definitely make up for it! 220 calories, 11 grams of fat, 3 grams of fiber, 19 grams of sugar, and 6 grams of protein.

I haven't tried any other flavors so I can't vouch for the other ones but I would definitely recommend the Peanut Butter Chocolate Chip!

As far as I can remember, these are the only brands I've tried. Since experiencing those couple of bars with the chalky, protein powdery taste, I realize it's not easy to come by a great tasting bar. So once I find one that I like, I tend to stick with that one! Pick out one you think you might like and give it a try! Whether you need some energy, want to up your protein intake, or need a meal replacement, you are bound to find one to fit your needs and your taste buds! :)

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Toned and Tight Tuesday: Roll Out Abs

Happy Toned and Tight Tuesday everyone! :)

I wish I could say it's been a happy Tuesday for me but unfortunately, it hasn't. I've been sick to my stomach since early this morning so I'm just trying to get over it and get better. Since my Tuesday hasn't exactly gone as planned, I had to change my plans for Toned and Tight Tuesday as well. So I will be borrowing some more pictures from my model-type long lost twin. :P

This exercise is pretty challenging but is awesome for your core!  You will need either a medicine ball or a stability ball. I use medicine balls quite frequently in my workouts and with my clients and have really come to like them!

Roll Out Abs:

Start by kneeling on the ground and placing your hands on a medicine ball in front of you.

Roll the ball forward until your forearms are on the ball. Keep your body aligned the whole time. Don't let that booty creep up or down! 

Then roll back up to the starting position.

Go for 10-12 reps!

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Toned and Tight Tuesday: Hip Drop

Yeah, yeah, yeah...I realize it's not Tuesday. But hey, we can get Toned and Tight any day of the week right?! :)

With that said, I've got a great core exercise that really focuses on your obliques!

Hip Drop:

Start by positioning yourself in the traditional plank position. Prop yourself up on your elbows, legs stretched out behind you in a push up position, and remember to keep your body in a straight line from your head to your feet. Don't let that booty creep up towards the ceiling!

Next, twist your body over to the right touching your hip to the ground (or as close as possible). Hold it there for 2 seconds.

Then twist your body to the left side, getting your hip as close to the ground as possible. Hold for 2 seconds.

(booty shot!)

That's one rep. Aim for 12-15 reps.

Here's a few from the top so you can see a different angle!

You should really feel this one in your obliques! Remember to keep your butt out of the air and keep your arms on the ground! All that should be moving is your lower half!

Now go work on that 6 pack! :)

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Say it Do it: July

June has come and gone and now a new month with new goals is in order! But first, let's check back in on my goals from June and see how well I did!

June goals:

1. PUSH MYSELF!

• I would have to say I did pretty well with this one! I started doing lots of new exercises and using lots of equipment that I had never used before. I did lots of interval training and really turned up the heat on it! So I say this goal was accomplished!

2. Work out 6 times a week.

• I did this 3 out of the 4 weeks for the month of June which I am pretty proud of. It has been pretty easy fitting in a workout with the owner of the gym I work at encouraging us to use the last 45 minutes to an hour to work out before getting off. Another goal acheived!

3. At least 3 or 4 of those days, I want to do a workout in the morning and one in the afternoon.

• I didn't do as well with this one. Probably only about 2 out of the 4 weeks did I actually accomplish this. I guess that is better than nothing since working out 2 times a day is something I'm not exactly used to.

4. Go hard on the weights!

• This goal I definitely accomplished! As I said, I added lots of new exercises and equipment to my workouts and I can totally see a difference in my body. My arms are starting to get some definition and I definitely can see a difference in my legs (the part that has been the slowest to change) I always knew weight training was important but I realized I was not pushing myself hard enough or doing enough weight training. Now the majority of my workout is spent near the muscleheads! :P

5. Eat more vegetables.

• I think I did pretty well with this one also! Being at home more, I now have more time to prepare my food and try new things. You can read about some of my new findings here, here and here.

6. Run a total of 80 miles for the month of June.

• This was a total fail. Only a day after making this one of my goals, I realized it was a mistake. I am not training for a race right now and am really focused on leaning out more so I knew distance running wasn't going to make it into my workout plan much. I did more HIIT training on the treadmill than actual distance running. Interval training really gets you to your optimal calorie burning level whereas moderate intensity exercises don't. So this goal was basically not even attempted. :P

7. Eat a grapefruit everyday.

• I did pretty well with this goal! I didn't eat one EVERY day but I would say 3/4 of the days I did! Grapefruit is for sure one of my favorite fruits now!

8. Take a multivitamin daily.

• Another goal accomplished! This is an easy one for me. I have the pills on my night stand so I just grab one before going to bed and it's done!

9. Study as much as possible.

• A definite success! I only have two chapters left in my book! My manager was a big help by telling me to have so many pages read in so many days...I needed some structure like that! And since I'm almost done, I'm planning on taking the exam at the end of this month! :)

So basically, I would say June was a success! I may not have accomplished every goal but I am definitely in a better place than I was at the beginning of June! :)

Goals for July:

1. Try as many new exercises as possible!

• I've already learned so many new exercises this past month but as a personal trainer, you have to think outside of the box and really come up with some interesting stuff. So I will try to learn as many as possible and share them on Toned and Tight Tuesday! :)

2. Become more comfortable with people at the gym.

• I'm one of those people who doesn't want to feel like I'm bothering or annoying someone by going up and talking to them or asking them if they need help or asking them if they'd like to work out with me. But by doing those things, the other trainers at the gym have gotten many of their clients. I am going to have to just get over it and be more comfortable talking to everyone!

3. Continue to go hard on the weights.

• This is a goal that I know, without a doubt, that I will accomplish. Seeing the way weight training has started to reshape my body, I can't imagine slacking off on it. Plus the feeling I get after a good weight training session or the feeling of a little soreness the next day are some feelings I truly enjoy!

4. Not let peoples comments or ignorance get to me.

• I recently had yet ANOTHER person doubt me because of my inexperience. I took it to heart and really let it upset me. Almost to the point where I was ready to call my manager and tell him I wouldn't be coming back to work. This is really frustrating but I realize I just have to get over it. I can understand their concerns but not even giving me a fair shot is discouraging. I have to realize this is going to happen and I just have to focus on getting my client base established and just PROVE to everyone what a good trainer I am.

5. Continue to find more ways to eat vegetables.

• I think there are so many different ways to prepare and eat vegetables that I haven't really tapped in to yet. So I'll continue to search for more ways to make vegetables delicious!

6. Sign up for another half marathon.

• Half marathon season will be starting back up in just a couple of months and I can't wait to do another one and really rock it this time! I'm hoping to find one for September or October when it's starting to cool off!

7. Find new ways to add some intense cardio to my workouts.

• Doing HIIT workouts on the treadmill is very effective and always leaves me feeling like I really got a great workout but it can be boring doing the same thing every workout. So I would like to try to discover some new ways to make cardio a little more exciting.

And I guess that completes my goals for now! I'm sure I'll think of something and I'll update everyone if that happens, just to keep myself accountable! :)

I would love to hear what your goals are for this month! Whatever they may be, set up a plan on how you intend to achieve those goals and go after them! You are the only thing standing in your way! :)

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Toned and Tight Tuesday: Single Leg Squat

I've got a move for you today that I just recently added into my own workout! It is pretty advanced but will really tone your thighs and butt!

It's been another one of "those" weeks/weekends/months...super busy! So once again, I magically became a tall, blonde model for these pictures! :P

Single Leg Squat:

You will start by balancing on one leg, bending the other slightly behind you. Lower yourself down as far as possible, keeping your back straight and then come back up.  That's one rep. Aim for 8-10 on each leg.

This is a pretty intense move! To modify it and make it a bit easier, you can hold on to a chair or bar in front of you. To make it even harder, throw your lifted leg straight out in front of you and do the same thing and you've just done a pistol squat! If you can do that, you are hot shiznit! :)

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