18 Minute HIIT Workout

Some of you might remember me putting on Facebook one day last week that I would "get some ab exercises in since that's the only part of my body that wasn't sore." Well what prompted that soreness was a super intense class I took the day before. It was basically 40 minutes of HIIT, super intense cardio and strength training with minimal rest. I was dripping sweat, red-faced, and soo tired after that class! It made me realize I was definitely not pushing myself nearly as hard as I could. So I decided to make my own little HIIT workout.

I didn't have alot of time to get a workout out in so I wanted something high intensity that would make me feel like I got a great workout in much less time. Remember my Pee or Get Off the Pot post...not having enough time should never be an excuse! After all, who can't find 18 minutes in their day to get in a super effective workout?

These are the exercises I did in my workout:
Jumping Jacks
Mountain Climber Jump In
Side Lunge Touchdown
Pushup to Frog Squat
Heisman Shuffle
(To do the mountain climber jump in, you do 10 counts of mountain climbers, jump your feet up to where your hands are on the ground and stand up and squeeze your glutes. Each time you bring your knee in on the mountain climber that counts as 1.)

This is how you break it down:
1 Minute- Jumping Jacks
1 Minute- Mountain Climber Jump In
1 Minute- Side Lunge Touchdown
1 Minute- Pushup to Frog Squat
1 Minute- Heisman shuffle
1 Minute- Rest

Repeat 2x

There is NO RESTING in between each exercise! It's going to get hard and it's going to hurt but just push through! You are going for as many reps as possible within each minute!

In my class last week, we did 3 more sets of 5 other exercises in addition to this, so you can imagine how intense it was! These types of workouts are very similar to those you see on the Insanity DVD's. It's all about HIIT, HIIT, HIIT! These types of workouts are the most effective and will get you great results when you pair it with good eating.

So try out this little workout and let me know what you think! Be prepared to SWEAT! :)

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Toned and Tight Tuesday: Pushup to Frog Squat

With yesterday being a holiday, I totally almost forgot today was Toned and Tight Tuesday!! How dare I?!

So today I've got a great exercise that incorporates a little bit of cardio and strength training. It works all the muscles a traditional push up works plus your thighs and even requires a little extra work from your core!

Pushup to Frog Squat:

Start out in a plank position. Make sure your back is flat and your butt is not sticking up in the air.

Do a full push up.

Come back up to plank position.

Then keeping your hands planted on the ground, jump your feet up to the sides of your hands to a squat postition.

Jump your feet back to the starting position (plank position). That's one rep! Aim for 15-20 reps!

You are really going to feel this one in your arms and thighs! Try to jump your feet forward and backward quickly so you get some cardio action in there as well!

Enjoy!! :)

Oh, also, be sure to check back in tomorrow to see what kind of work out I did that had me red-faced and glistening like this!

Don't hate...I know I look a hot mess..literally! :P

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Pee or Get Off the Pot!

Sorry for the slightly crude title...

Being from the south, there is never a shortage of odd, funny, but usually very appropriate sayings! This one is usually a lot more vulgar but we won't go there! :)

So "pee or get off the pot..." what does that mean? Well it could mean..

• say something or don't talk about it anymore
• do something or shut up about it

But this is what Wikipedia says...(beware! if you click the link you will get the REAL saying ;P )
"a common English language colloquial expression, used to imply a person should follow up their stated intentions, with action. It is also used to urge someone to complete a task with a greater degree of efficiency or timeliness than is observed at the time the expression is used. Implicit in the expression is that the person, by failing to act, is preventing others from acting."

(I'm pretty sure I'll be fired soon for googling that at work...oops! :P )

As you can see, this can be used in a variety of context, but seeing how this is a health, fitness, and nutrition blog, I am going to use in the context of, you guessed it, HEALTH, FITNESS, and NUTRITION!

I can't tell you how discouraging it is to hear so many people make so many excuses for not working out, not eating healthy, and in the grand scheme of things, just not taking care of themselves. I TOTALLY understand that when you first get started, it can seem a little overwhelming. Plus, if you try to make too many changes at once, you are basically setting yourself up for failure. But making an excuse DAILY for EVERYTHING is just totally unacceptable.

I've compiled a list of some of the most common excuses I hear when it comes to putting off/not doing exercising and healthy eating.

• I hate exercising.
• Exercising can, at first, seem like something that you may never enjoy. But the truth is, there are SO many ways to make it fun! Some different things I've personally tried are Zumba classes, playing sports, playing video games (Wii, Xbox, etc), and running races. As some of you may know or may have read in the about me section, I used to HATE running when I was younger. But now, I absolutely LOVE it and can't imagine not doing it! Trying out different things and seeing what works for you, your personality, and lifestyle gives you a better chance at suceeding with your workout attempts.

• I can't afford a gym membership.
• I'll let you guys in on a little secret...I've only been to my gym maybe 2 times in the past two months! Yep, 2 times. But you know what? I still get in a workout 4-6 times a week! And you don't need a Bowflex machine or a treadmill to get in a workout at home! I have DVD's I do at home (like Jillian Michaels 30 Day Shred), I run outside, I do online workouts (my favorites come from Melissa Bender's blog), and the majority of the time I make up my own workouts.

• I'm not seeing results.
• STICK WITH IT! If you are actually making changes to your eating and exercising, you WILL see a change. It may not be as soon as you would like for it be but it WILL happen. As they say, "It took more than a day to put on the weight. It will take more than a day to take it off."

• I'm afraid I won't like that food. (healthy food)
• First of all, how will you know if you never try it? Is losing weight and being healthy not worth just TRYING something? If you hate it, don't eat it! There are million other things to try, you are bound to find something! The point is...if you don't TRY it, how will you ever know?

• I have kids and a household to run...I don't have time for exercise.
• I understand. Even though I don't have kids, I really do understand! I'm always telling my sister I don't know how in the heck she finds time to exercise with my niece keeping her so busy and everything else she's got going on...I don't have kids and it seems like I'm always on the run! But there are ways to make it happen! Try these: do a workout at home while the kids are napping, wake up before they do and get in a quick workout, try finding a gym with a daycare center, if your kids are old enough, get them involved in the workout with you, do exercises when commercials come on while you're watching TV, or try switching off watching the kids with your spouse.

• Healthy foods don't taste good.
• Whoa, whoa, whoa...you obviously haven't tried out any of my recipes! Trust me, eating is something I LOVE to do...I'm not going to eat something that doesn't taste good, yet I still eat healthy the majority of the time! There are ways to make healthy foods have great flavor. For example, use spices and seasonings. Or try to cut out fat and calories by finding low fat or light options of your normal foods. Look for alternatives. Instead of satisfying your sweet tooth with ice cream, grab some sweet, fresh cut pineapple or an orange. Healthy food CAN taste good...once again, you just have to give it a chance!

• I can't afford healthy food.
• Healthy food generally cost about the same as those processed, pre-packaged things we buy, if not even cheaper. For example, buying fresh fruit and vegetables is always cheaper than the canned stuff and you get more for your money. You don't have to buy the fancy schmancy, pricey stuff the famous people buy. I'm definitely not famous or a billionaire and I make it happen. :)

• I always end up quitting.
• Start out by setting small, attainable goals. That way when you will get more and more motivated with each small success. As I said before, going at it too hard and too fast when you first start can lead to getting burned out quickly. Changing up your workout routine can help keep boredom at bay that may otherwise cause you to give up on your same old workout. Also, having an exercise buddy or someone you check in to about your workouts could keep you accountable. We don't ever want to let anybody down so you will be more likely to stick with it if you have someone doing it with you or someone who is counting on you to help them keep going.

• I don't know how to exercise.
• If you've ever walked around the mall, then you've exercised, therefore, you know how! Exercise comes in many different shapes and forms. If you want something more intense but you're not sure what to do or how to do it, research exercises (hello, Google), buy a fitness maganize, buy a workout DVD, or a hire a personal trainer. There is SOME sort of exercise for everyone and anyone. Again, try playing sports, take a kick boxing class, attend a Zumba class, walk around the neighborhood...just get MOVING!

So basically, you see none of these excuses are valid for not being able to exercise or eat healthy. There are a hundred more excuses to go along with these but I'm pretty sure I can think of something to counteract those, as well. If you don't believe me, leave them in the comments section! :P

But when it comes to exercise and eating healthy, don't wait, don't contemplate it, don't try to think of an excuse, just TRY! Give a little effort each day and soon you will be moving mountains!

So I think Nike said it best...JUST DO IT! Or for my fellow southerners, when it comes to peeing or getting off the pot, just pee! :)

What is the most common exercise and healthy eating excuse you hear?

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Skinny Cheesecake Singles

Oh Em Gee....Do I have a treat for you guys! These mini cheesecakes, what I call Skinny Cheesecake Singles, are sooo delicious and decadent no one will EVER guess they are greatly reduced in fat and calories!

This recipe comes from one of my favorite "skinny" websites, Skinny Taste. This site has TONS of great recipes! I would definitely recommend this site to anyone in need of more healthy meal ideas.

Ok...I can't wait any longer...let's get to the recipe!

Skinny Cheesecake Singles (original recipe here..her pictures are better too ;P)

• 12 reduced fat vanilla wafers
• 8 oz 1/3 less fat cream cheese, softened
• 1/4 cup sugar
• 1 tsp vanilla extract
• 6 oz fat-free vanilla Greek yogurt (I didn't have the vanilla flavored Greek yogurt so I just used my plain Chobani yogurt and added a little extra vanilla extract)
• 2 large egg whites
• 1 tbsp all purpose flour

1. Preheat your oven to 350.
2. Line your muffin tin with liners and place a vanilla wafer in the bottom of each liner.
3. Beat together cream cheese, sugar and vanilla using an electric mixer until smooth.
4. Gradually beat in the Greek yogurt, 2 egg whites, and flour.
5. Spoon the mixture into the liners filling them halfway.
6. Place them in the oven to bake for about 20 minutes until the center is almost set.
7. Let the cheesecakes cool down and then place them in the refrigerator to chill for at least 1 hour.

In Gina's recipe, she topped them with fresh strawberries and blueberries. I did not have either of those on hand so I just ate these babies just as I have them pictured here! You could definitely top these with any combination of fresh fruit, almonds, whipped cream, mini chocolate chips...anything really!

The skinny: Each single cheesecake has 98 calories, 4.3 grams of fat, and 3.6 grams of protein.

The only complaint I have about these is that the vanilla wafer tends to get a little soggy. Next time isntead of the vanilla wafers, I might try buying a premade reduced-fat graham cracker crust, breaking it up, and pressing it into the bottom of each liner. But really this is a minor thing! The actual cheesecake itself is so great, you probably won't even notice the wafer! :) Pin It Now!

The Fitness World is a Pleasant Place...

Since I have become an active part of the fitness world, I have been pleasantly surprised with how nice, generous, and helpful everyone has been. It's like this tight-knit community of people just wanting to see other people succeed. Who wouldn't want to be apart of something like that?

You all know about my cousin, Stewart, and how he has been sort of a mentor to me in getting me started on this new path for myself. He shared so many great tips and lots of advice to make me a better trainer and I am so grateful that he was willing to share some of his "secrets." His support means the world to me!

When I started applying for jobs in local gyms, Brian and some of the other trainers at Anytime Fitness in Forney immediately started giving me advice. I literally wasn't there even 5 minutes and they were already giving me advice, study tips, and telling me what to really focus on when preparing for my exam. They were also truly interested in my story and how I came to the decision to make this big career change. They gave me lots of inspiration and hope that I can truly make it in this field and be successful.

I met another person today that was also willing to bend over backwards for me to make sure I become the best trainer possible. Ben is a personal trainer who has really made a name for himself in the Dallas area. He generously offered to allow me to shadow him while training clients and said he would also line up some other trainers for me to shadow so I can see lots of different training styles. He offered to help me in any way possible to make sure I succeed in this industry.

The generosity and genuine interest of complete strangers wanting to make sure I succeed is something that is so new to me yet something I welcome with open arms! Although I have the best immediate supervisor in my current job who is always willing to help me and make me a better therapist, I think if I would have felt that my upper supervisors and leaders were as willing to help me, back me up, and took a true interest in making me better as all these strangers have done, I probably would not have searched for another career path. But I feel that everything happens for a reason and God sometimes seems to have plans for us that we didn't have for ourselves. Each day I am becoming more and more convinced that I am making the right decision and that this is the path I'm supposed to be on.

So I am so excited to continue cruising on through "pleasantville!" Next stop, Certification City! :)
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Quinoa with Black Beans and Mexicorn

I can already hear it...you're saying what the heck is Quinoa?! Quinoa (pronounced keen-wah) is an excellent alternate side dish to your traditional grains, such as rice, that not many people are familiar with. It is high in fiber and protein and is a complex carb, meaning it takes longer to break down and will not cause as much of an insulin spike. It has numerous other health benefits that you can read about here.

The preparation of this grain is similiar to that of rice, therefore, there are many different ways you can change it up and make it delicious. I've done a slightly spicy, "south of the border" style here but you can modify as you please!

Quinoa with Black Beans and Mexicorn

• 3/4 cup quinoa
• 1 1/2 cups of 99% fat free chicken or vegetable stock, can use water if the others are unavailable
• 1 small onion, chopped
• 2 garlic cloves, peeled and chopped
• 1 tsp olive oil (or oil of choice)
• 1/2 can Mexicorn
• 1/2 can reduced sodium black beans
• 3/4 tsp ground cumin
• 1/4 tsp cayenne pepper

1. Heat the oil in a sauce pan over medium heat. Add onions and garlic to the pan and saute until lightly browned.
2. Add quinoa and stock/water to the sauce pan.
3. Add all of your seasonings and stir well.
4. Bring to a boil then cover and reduce heat to a simmer. Simmer for 20 minutes
5. Stir in corn and black beans and continue to simmer for approximately 5 minutes, or until heated through and all liquid is cooked out.

The skinny: One cup of cooked quinoa has approximately 225 calories, 4 grams of fat, 8 grams of protein, and 5 grams of fiber!

This would be delicious along-side my Southwestern Stuffed Bell Peppers or your favorite spicy dish! :)

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Let the studying begin...

I just realized I never posted about my study materials coming in this past Saturday!

I got so excited when I saw the Fed Ex man pull up and come walking up to my house with this box!

Once again, probably way too excited, but this means I am yet ANOTHER step closer to becoming certified! Yipeeee!! :)

Note: All packages received by Trainer in Training go through an extensive security check. This our bomb sniffer-outer!

I ripped into the box and couldn't wait to pull out everything inside! Sadly, there was only two things in the box along with a piece of paper. ::Insert "kid on Christmas opening a present and expecting a Power Rangers action figure only to find underwear" dissapointed face here:: (Wow I just showed my age with that one...Power Rangers..really??)


Moving on...

The box held a NASM backpack (that I wasn't expecting that DID turn out to be a nice suprise) and the book that holds all the information a personal trainer needs to know. I, for some reason, expected alot more stuff (especially for the price I paid!) but that's all there was. I did find out the "other things" I was expecting to arrive are actually online materials, which the piece of paper that was included in my box gave me details on.

So of course I couldn't wait and immediately flung the book open...

What the...?!? Talk about college nightmare flashbacks...I'm not sure what I was expecting. Maybe more pictures? (like this is a children's book or something..come on...) Maybe something not so complex? How naive of me! The human body is one of the most complex things on this planet and the things it is capable of doing are amazing!

Even though I considered myself to be pretty health and fitness savvy, It's already very evident I have SO many things to learn! I can't wait to really get into the studying groove and get this process on the road! :)
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