Weekend Challenge April 27th and 28th

Hooray! The end of another long week, and what better way to celebrate than with some exercise? Endorphins, sweat, and smiles all around! So this weekend your challenge is simple: get at least 45 minutes of exercise each day (that means Saturday AND Sunday, people!) Whether it be outside or in the gym. Cardio, lifting weights, or an exercise class. Just do it! And be happy that you did. Don’t treat it like a chore. Your workouts should never be treated like a chore. Do it because it makes you feel good, because it gives you energy, and because it’s good for you. Getting bored of the same old things? Switch between exercising inside and outside, do a different leg workout than you did two days ago. Try something new, like Zumba, a Boot Camp, Kayaking, Hiking, Jogging, etc. The list goes on and on!

The start to my weekend will be with all my kiddies for the last Lil Punters (football) practice and the last Kid’s Triathlon Training practice. The Lils’ kids will be getting their usual cupcakes, football design this time. The Kid’s Tri athletes are a little older and in preparation for a big race next weekend. I don’t think feeding them cupcakes would be a great example, so I bought a bunch of oranges to cut up for them. Brings me back to my soccer halftime days. Still yummy, hydrating, and much healthier. Also a relaxing treat on the porch or by the pool!

Healthy Football Cupcakes for Lils'

Healthy Football Cupcakes for Lils’

Everyone have a wonderful weekend!

Don't leave him hangin'!

Don’t leave him hangin’!

Good Things 🙂

FS&JJ

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Weekend Challenge- Easter Weekend March 30th-31st

I’m here! I’m alive! And I apologize for slacking to the highest degree. I promise to be better this week. I already have a yummy meal planned to share with you and I know you’ll love it. Pregame hint: get some salmon and asparagus 😉

I guess you may wander to this page tonight or tomorrow morning to get the low-down on your new weekend challenge. Well, here it is! Between the Easter egg hunt and basket candy, the dyed eggs, and the yummy Easter meal, you may need a little metabolism nudge this weekend. Enter the 1-minute egg hunt training program. It’s all about the stoop and ground touch!

The first 30 seconds go to the squat jump. All-out, as high as you can jump, and make sure you touch the ground with your fingers every time you squat down. As many as you can in 30 seconds! When time is up, immediately switch to speed skaters for the remaining 30 seconds. When you “skate” onto one leg, reach over and touch your foot with the opposite hand (i.e. left hand to right foot). Finish that, and you’ll have a quick minute of exercise under your belt (and the perfect training for getting to those Easter eggs quickly and efficiently without tiring out!) Try to do this before each meal, and maybe once or twice in between meals as well, say when you’re waiting for your afternoon snack to cook or before your morning shower.

And because I feel bad about abandoning my few but faithful followers, it’s time for BONUS ABS!

Do 25 reps of each exercise, and then rest for 30 seconds at the end of the set. Repeat twice more, for a total of 3 sets, 300 abs!

1. Leg raises
2. Full crunch
3. Bicycle
4. Kayakers aka Russian twists
5. Plank- 30-60 seconds.

In other news, tomorrow is already the last Lils’ t-ball practice and these kids are spoiled rotten. If I don’t get the best coach of the weekend award for an Easter egg hunt, medals with their names engraved on the back, and baseball cupcakes, I’d like to meet the person who one-upped me.

Healthy baseball funfetti cupcakes. Yummy :)

Healthy baseball funfetti cupcakes. Yummy 🙂

I’m currently flipping between the FGCU/UF and MSU/Duke basketball games. Go Michigan State!!

A happiest of happy Easters to everyone. I hope that your church services are inspiring, your meals are filling, and your company is loving.

Good Things 🙂

FS&JJ

Tabata and Healthy(…er) Cupcakes

Tabata…

Sounds cool, yes? Maybe a little intimidating, but hey, it was a sweet last name and now a fun word. Why not?

Tabata is a type of workout created by some health-crazy Japanese man who knew his stuff. He ran tests and experiments and found that high-intensity interval training increased both aerobic and anaerobic systems (two different types of exercise that collectively benefit all of your different muscles types). Basically, interval training is fantastic. It revs up your metabolism and helps your muscles to stay active, even after you stop working out, to burn calories and boost fat loss.

I’ve recently been teaching Tabata as a half-hour exercise class, and my clients love love love it! Originally, Tabata was meant as a 4-minute all-out cardio blast, where you max out all effort during your set and keel over in exhaustion and satisfaction at the end. Now don’t go getting any ideas that you should pace yourself when you try this workout, but it is going to be challenging. Try not to cheat. The harder you work, the sooner that second wind comes around… right?

So here’s the deal:

Each set is 4 minutes total.
6 sets; 2 exercises in each set.
That’s 4 rounds of each exercise in a set, for 8 total rounds in a set.

Got it? No? Yeah, that explanation was about as Japanese as the man who made this up. Follow this:

Do each exercise for 20 seconds and rest 10 seconds. For example, you would do (1) for 20 seconds, rest 10 seconds, do (2) for 20 seconds, rest 10 seconds, do (1) 20 seconds, etc. Each exercise will be done 4 times before moving on to the next set, for a total of 4 minutes per set.

Note: Any exercise with a * next to it has a how-to picture posted underneath the exercises. All other exercises you may not know (make sure you have proper form!) are easily found in a Google search.

HARD 
1. Jumping Jacks
2. Squatted Punch (stay low the whole time!)*

1. Mountain Climbers
2. Lunge with Dumbbell Bicep Curls

1. Burpees/Squat Thrust
2. Bridge (aka hip raise) to Crunch*

1. Invisible Jump Rope
2. V-Raise with Curtsey*

1. Lunge Jumps (go down as far as you can!)
2. Squat Pulse holding weight

1. Push-ups/Diamond Push-ups
2. Squat Kick-backs*

EASY
1. In and Outs (shuffle your feet in and out quickly)
2. Standing Punch

1. High Knees
2. Front Raise/T-Raise*

1. Squat Jacks (stay low!)
2. Hip Raises aka Bridge

1. Invisible Jump Rope
2. V-Raise with Curtsey*

1. Lunge Walk Jumps (for less impact)
2. Squat Pulse

1. Push-ups/Diamond Push-ups
2. Backward Leg Raises

No weights? Try the workout below, or hold a couple laundry bottles, heavy bags, etc. for the ones above!

NO WEIGHTS
1. Jumping Jacks
2. Push-Ups

1. Mountain Climbers
2. Diamond Push-Ups

1. Squat Jumps
2. Bridge to Crunch*

1. Squat Jacks (stay low!)
2. Alternating lunges

1. Burpees/Squat Thrusts
2. “Kettlebell” (i.e. something heavy) Swing

1. Invisible Jump Rope
2. Squat to Press (just use something heavy)

Again, do each exercise for 20 seconds and rest 10 seconds. For example, you would do (1) for 20 seconds, rest 10 seconds, do (2) for 20 seconds, rest 10 seconds, do (1) 20 seconds, etc. Each exercise will be done 4 times before moving on to the next set, for a total of 4 minutes per set.

Doing all 6 sets, and resting 1 minute in between sets will bring your workout to a grand total of 29 minutes. Modify if needed for knee, back, elbow, etc.problems, but don’t modify just because your lungs are burning! They’re supposed to. You can do it! Yes it sucks, and yes you’re breathing heavy, but you’re also sweating yourself to a good mood and fitter, more toned body. Definitely worth it.

V-Raise with Curtsey

V-Raise with Curtsey-- Step 1

V-Raise with Curtsey– Step 1

Curtsey and V-Raise-- Step 2

Curtsey and V-Raise– Step 2

Curtsey and V-Raise-- Step 3

Curtsey and V-Raise– Step 3

Curtsey and V-Raise-- Step 4

Curtsey and V-Raise– Step 4

Curtsey and V-Raise-- Step 5. Repeat!

Curtsey and V-Raise– Step 5. Repeat!

Squatted Punch

Squatted Punch-- stay low the whole time

Squatted Punch– stay low the whole time

Squatted Punch-- stay low the whole time

Squatted Punch– stay low the whole time

Front to T-Raise

Front to T-Raise-- Step 1

Front to T-Raise– Step 1

Front to T-Raise-- Step 2

Front to T-Raise– Step 2

Front to T-Raise-- Step 3

Front to T-Raise– Step 3

Front to T-Raise-- Step 4

Front to T-Raise– Step 4

Front to T-Raise– Step 5. Repeat!

Squat Kick-back

Squat Kick-Backs-- Step 1

Squat Kick-Backs– Step 1

Squat Kick-Backs-- Step 2

Squat Kick-Backs– Step 2

Squat Kick-Backs-- Step 3

Squat Kick-Backs– Step 3

Squat Kick-Backs-- Step 4

Squat Kick-Backs– Step 4

Squat Kick-Backs-- Step 5. Repeat!

Squat Kick-Backs– Step 5. Repeat!

Bridge (aka Hip Raise) to Crunch

Bridge to Crunch-- Step 1. Think "Up-Down-Crunch-Down"

Bridge to Crunch– Step 1. Think “Up-Down-Crunch-Down”

Bridge to Crunch-- Step 2. Think "Up-Down-Crunch-Down"

Bridge to Crunch– Step 2. Think “Up-Down-Crunch-Down”

Bridge to Crunch-- Step 3. Think "Up-Down-Crunch-Down"

Bridge to Crunch– Step 3. Think “Up-Down-Crunch-Down”

Bridge to Crunch-- Step 4 Think "Up-Down-Crunch-Down"

Bridge to Crunch– Step 4. Think “Up-Down-Crunch-Down”

Bridge to Crunch-- Step 5.Think "Up-Down-Crunch-Down"

Bridge to Crunch– Step 5.
Think “Up-Down-Crunch-Down”

And here we go with a complete change in gears to talk about the C word. CUPCAKES! And more importantly, my personal weakness, funfetti cupcakes. Tomorrow is my last practice coaching soccer for 3-5 year-olds. Most know the routine but a few will be surprised tomorrow when they receive shiny medals with their names on them and a yummy cupcake for all their hard work. These kids are my entertainment for the weekend, and it’s so awesome to hear them say “Coach! Coach! Can you show me this move?”. How can you not give a kid a cupcake when you tell him he’s running extra fast today and he shouts “That’s because I’m wearing my Nikes!” (Pose included). So the kids are getting these in the morning…

Cupcakes for the last day of Lil' Kickers

Cupcakes for the last day of Lil’ Kickers

I’m no artist, but it’s the thought that counts, right? Hey… I used applesauce instead of oil. Almost healthy C-words. Yum.

What kind of things would you like to see on this blog? The more suggestions, the better. And the more input, the more motivation for me to keep writing. Thanks for reading!

Good Things 🙂

FS&JJ