Weekend Challenge June 22nd and 23rd

Hi! I made it! Did you? It’s time for another weekend challenge. Time flies when… life happens?

This Saturday and Sunday let’s try some cardio and abs. Three times each day, try this little routine:

50 jumping jacks
25 crunches
25 bicycles
10 burpees
15 push-ups
50 mountain climbers
1 minutes plank

It will only take you a few minutes, and will get your heart nice and pumped up in exchange for your time. Hooray for heart pumping!

Tomorrow is the last Lil’s practice of the season! Afterwards I’m driving to see my boyfriend’s new place and meet his roommates/friends. It’s always nice to put faces to names you keep hearing over and over… and over. Hopefully it’s not as rainy as the weatherman is predicting. Good thing the weekend challenge can be an inside activity ๐Ÿ˜‰

Good Things ๐Ÿ™‚

FS&JJ

Weekend Challenge May 4th and 5th

Happy Cinco de Mayo! In honor of the weekend holiday you have one and a half challenges. The “one” because you have to and the “half” because it would be cool if you did. So here you go.

One: Try this holiday-inspired exercise. Lay something down on the floor, like a jump rope or long towel, use a tile line in the kitchen, the meeting of the wood floor and carpet, a sidewalk crack etc. Basically, you need something to jump over. Start on one side, and simply hop back and forth from one side of the line to the other. I’m calling this the “Mexican Jumping Bean.” Hop as fast as you can back and forth for 30-60 seconds Saturday and Sunday before every meal and every time you get up from sitting for a long time. Wake up those stiff limbs and that metabolism. Play some spicy music while you do it for extra credit.

Half: Find a healthy Mexican recipe to make once this weekend. Whether it be breakfast, lunch, or dinner. A family favorite or a new experiment. You may find some ideas here, or you can easily google something like “Healthy Cinco de Mayo recipes”.

On an unrelated noted, National Star Wars Day, tomorrow is. Use the force and stay healthy!

Good Things ๐Ÿ™‚

FS&JJ

Beach-Ready Arms

Hi all! Here’s another arm day set to try. I did it this morning and I’m starting to get a little sore already. Must be an acceptable workout.

Finish all exercises in the set, rest, and then repeat a total of 3 times before moving on to the next set. How-to pictures are posted for *ed exercises below the workout.

1st Set
*
Bicep Curl with 90 degree holdย  3×10 each arm
*Hammer Curl with 90 degree holdย ย  3×10 each arm
*Wide Bicep Curl with 90 degree holdย ย  3×10 each arm
Lat Pull-Downs 3×20

2nd Set
*
Single-arm tricep kick-backs 3×15 each arm

3rd Set
*L-Raiseย ย  3×10
*L-Rotationย ย  3×15

4th Set
Regular Pushups 3×15
Diamond Pushups 3×15

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 2

Bicep Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 2

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

L-Raise- Step 1

L-Raise- Step 1

L-Raise Step 2

L-Raise Step 2

L-Rotation- Step 1

L-Rotation- Step 1

L-Rotation- Step 2

L-Rotation- Step 2

I used 8lb weights for every exercise that used dumbbells. Use a weight that you really feel but can finish through all sets. The first couple times you do it, you may need to drop down in weight for your third set. That’s fine. Just finish all of the reps!

Let me know how you do!

Good Things ๐Ÿ™‚

FS&JJ

Hips Don’t Lie

My new roommate/not-new-friend/future-sister-in-law (unofficial) inspired this post tonight. She’s been having a lot of hip problems lately that are getting in the way of her running and exercise activities, as well as life in general. So for her and all of you other readers out there who sometimes struggle with sore hips, lower back, and glutes, this ones for you! For all of you who don’t, read this anyways, because these are good exercises whether you’re a marathoner or a couch potato. Low-impact, low-intensity, but supportive strength-building exercises.

Hip Bridge

A hip bridge is a simple exercise that really helps to strengthen not only your glutes and hamstrings, but also your hip flexors and lower back. Use the picture below from Women’s Health Magazine online and follow these directions: Lie flat on your back with both knees bent and feet on the floor. Pinch your butt cheeks together, push your heels into the ground, and raise your hips towards the ceiling until your body forms a straight line. Lower back to the ground and repeat. 3 sets of 20. Want to make it harder? Follow my picture and extend one leg out, so your knees still touch. Raise hips using just one leg, heel still digging into the floor, until your body is straight. For a little extra core work, try putting your feet up on a yoga ball.

Hip Raise, Step 1

Hip Bridge, Step 1

Hip Bridge, Step 2

Hip Bridge, Step 2

Single-leg hip bridge

Single-leg hip bridge, Step 1. Dig in those heels!

Single-leg hip bridge, Step 2. Dig in those heels!

Single-leg hip bridge, Step 2. Dig in those heels!

Hip Bridge Roll-outs

This exercise requires a yoga ball. Lie flat on your back on the floor. Put your legs up on the yoga ball, about mid-calf. Roll the ball in towards your butt, keeping your butt cheeks pinched, until your knees are at about a 90 degree angle. Roll the ball back out. That’s one rep. 3 sets of 20.

Hip bridge roll-out, Step 1

Hip bridge roll-out, Step 1

Hip bridge roll-out, Step 2

Hip bridge roll-out, Step 2

Leg raises

This exercise requires a pilates or theraband tied in a loop around something sturdy, like a table or bed leg (preferably in front of the tv!). Stand far enough away from table so that the band is stretched a bit around one leg. Move forward or backward to make it harder or easier. Raise leg out in front of you. Do 20 reps. Repeat this on all sides (left, right, and back) and then switch to the other leg and do the same thing. Do this a total of 3 sets of 20 reps on each side, each leg.

Leg Raises, Step 1. Stand with one foot through theraband, feet even, band stretched.

Leg Raises, Step 1. Stand with one foot through theraband, feet even, band stretched.

Leg Raise, Step 2. Slowly raise leg out in front. Repeat 20 times.

Leg Raise, Step 2. Slowly raise leg out in front. Repeat 20 times.

Leg Raise, Step 3. Turn to side and pull band across body, working the inside of your leg. Repeat 20 times.

Leg Raise, Step 3. Turn to side and pull band across body, working the inside of your leg. Repeat 20 times.

Leg Raise, Step 4. Turn again and kick backwards this time. Repeat 20 times, slowly!

Leg Raise, Step 4. Turn again and kick backwards this time. Repeat 20 times, slowly!

Leg Raise, Step 5. Turn one more time and raise leg to outside, working the outside of your hip. Repeat 20 times. Switch legs and repeat all four sides.

Leg Raise, Step 5. Turn one more time and raise leg to outside, working the outside of your hip. Repeat 20 times. Switch legs and repeat all four sides.

Penguin Waddle

You will need some sort of stretchy band for this, like a pilates or theraband. Loop the band around your legs, so it sits on your ankle bones or just above. Spread your legs out just wide enough so it’s tight enough to not fall down your legs. Take a step to the left (or right), stretching the band with your legs. Let the other leg follow, returning to your first stance, where the band isn’t loose enough to fall down your ankles. Waddle (like a penguin!) about 10 yds across the floor, then come back facing the same direction. Give it a rest and go again. Try to do this 3 times. This exercise works the outside of your hips (really good).

Penguin Waddle, Step 1. Band it tight so it won't fall down, but not stretched too far.

Penguin Waddle, Step 1. Band it tight so it won’t fall down, but not stretched too far.

Penguin Waddle, Step 2. Step out to the side, pulling the band tighter. Bring other leg in, and continue to "waddle" across the floor". Don't forget to come back so you get both sides evenly!

Penguin Waddle, Step 2. Step out to the side, pulling the band tighter. Bring other leg in, and continue to “waddle” across the floor”. Don’t forget to come back so you get both sides evenly!

Scissors

This is an ab exercise that also works your hip flexors. You may remember it from previous posts. Lie flat on your back, with legs straight and about 6-12 inches off the ground. Spread legs out horizontally and back in, exactly like a pair of scissors. Pair this with flutters, the exercise below, for a full-hip workout. Try 3 sets of 25 reps.

Flutters

Flutters are the opposite of scissors. That is, you kick vertically, like you’re swimming in a pool. Again, try these with the scissors exercise above, and do 3 sets of 25 reps. If either of these give your lower back trouble, put your hands flat under your butt for support.

Fire Hydrants

This exercise gets its name from the motion. Just think of a dog… doing his business on a fire hydrant. You know, stereotypes. Get on all fours. Keeping core tight, raise leg out to the side and bring it back down. That’s one rep. Try to do 3 sets of 20.

Fire hydrants, Step 1

Fire hydrants, Step 1

Fire hydrants, Step 2

Fire hydrants, Step 2

Leg Kick-backs

This exercise is also done on all fours. Kick your leg back straight behind you, pinching your butt tight. Bring your leg back down. That’s one set. Do 3 sets of 20.

Leg Kick-backs, Step 1

Leg Kick-backs, Step 1

Leg Kick-backs, Step 2

Leg Kick-backs, Step 2

Lunge Stretch

This is just how it sounds. Lunge forward so knee rests on the ground. Lean forward to feel the stretch in your hip. To make it more intense, raise both arms in the air straight above your head. Hold for 3-5 slow breaths. This is a great hip stretch.

Front Leg Lift

The effort you put into this will vary based on the strength/pain of your hips. Lie flat on your back with your legs straight. Keeping your legs straight, lift them into the air slowly. To make it harder, raise your legs high into the air (until you come to a 90 degree angle). If that hurts your hips, don’t go as high! Whether it be a 45 degree angle or just 6 inches you can get off the ground, as long as you’re doing it slowly you’re doing great and building strength. This exercise really helps your hip flexors, and also does good things for your lower abs. If this strains your back, simply place your hands flat under your butt to help support it. Try 3 sets of 15-20.

Front Leg Lift, Step 1

Front Leg Lift, Step 1

Front leg lift, Step 2

Front leg lift, Step 2

Side Leg Lift

Lie flat on your side with one foot/leg on top of the other. Raise leg up in the air, as close to 90 degrees as you can get (the full 90 takes a bit of flexibility!). Lower back down for one rep. Try 3 sets of 20.

Side leg lift, Step 1

Side leg lift, Step 1

Side leg lift, Step 2

Side leg lift, Step 2

Any or all of these exercises can be added to your leg workout or even your daily life. Hip and glute strength are a very important thing to keep strong for your body’s balance, and hopefully these exercises will help. Some may be quick and easy enough that you can do a few sets before you go to bed at night, or while you’re waiting for your toast to pop in the morning. I hope you work as hard at these exercises as I did with this post (It took me three days, so appreciate it!! Just kidding…. kinda).

Are you looking forward to a new weekend challenge tomorrow night??

Good Things ๐Ÿ™‚

FS&JJ

Magical Kale Smoothie and a Kick-Butt Interval Workout

Today I am sick and I don’t know why. My tummy hurts! Being sick means cinnamon toast and other foods that are all, unfortunately, the same color. My lovely brother took care of me and brought me an “Island Smoothie” from Tropical Smoothie a little bit ago. Two things happened. First, it hit the spot. I couldn’t drink the whole thing, but what I did drink was deee-licious. Second, it reminded me of the homemade smoothie I’ve been making lately. Here’s the recipe:

Banana Kale Smoothie
1 frozen banana
1 branch/leaf/whatever that thing is called of kale
5-8 slices of frozen peaches
1 small container vanilla Light & Fit yogurt
1/2 to 1 cup of milk (depending on how thick you like it, and how much liquid your blender needs to mix it)

Toss everything into the blender and blend until smooth. You don’t want kale leaves floating around in your drink (or maybe you do?)

This recipe makes a lot, definitely enough to serve 2 people, but I don’t usually have anyone to share with and end up drinking it all myself. No complaints here! Yummy! It looks green and tastes like banana. Get a serving of veggies and the only evidence is the color.

Because I wasn’t feeling well today I missed my workout (better than throwing up on the machines I always say) but I’ve been thinking of what to share with you to make up for it, because if I can’t workout someone’s got to do it for me!

This can be done walking or running, inside on the treadmill or outside in the sunshine. You can walk the “recovery” stage and jog/run the more intense parts, or run the whole thing. I’ve read in more than one place that doing a 20-25 minute interval workout can have the same benefits as a longer 40-45 minute constant cardio workout (although both should still be utilized). Interval workouts are also nice when you’re a little short on time. Try this one next time you want to spice up your cardio session:

Interval Cardio Workout
5-10 minute warmup
1. High-intensity pace for 90 seconds
2. Sprint for 30 seconds
3. Recovery Pace for 120 seconds
Repeat steps 1-3 as many times as you can or have time for. Each set is a total of 4 minutes. Give yourself a slight cool-down at the end.

So maybe your sprint is the fastest walk you can do, or your sprint is a jog and your high-intensity pace is the fastest walk you can do. Or maybe you’re intense and you’re going to run the whole thing. Maybe it will be harder than you thought and you can set a goal for yourself to not walk through any of it. Maybe you’ll have to start with only 3 or 4 sets, but want to work your way up to 7 or 8 sets. Or maybe you woke up late and need a good cardio workout in a shorter amount of time than your long run (look into Tabata for a solution also).

Whichever way you decide to do it, be thankful that paying attention to the minutes help time fly by. Before you know it, your workout will be done!

Have you tried running/walking/working out to something other than music? Pick up an audiobook for your iPod of that book you’ve been meaning to read but just can’t find the time for, or try a podcast. Check out the library for some good books on tape you can load onto your iPod. I’ve found audiobooks and podcasts to really help pass the time, especially when I wan’t in the mood to workout in the first place.

Good Things ๐Ÿ™‚

FS&JJ

Weekend Challenge April 13-14

We’ve all made it through another week! Hooray! And with that comes another healthy weekend for all of us. Double hooray! Your challenge for this week is simple. Do 300 reps of abs each day. “THREE HUNDRED?!?” you say? Yes! It may sound like a lot, but it will take no time at all to knock them all out. Best of all, it’s your choice of what to do. Switch it up or do the same exercise. Split it up into sets of 100 or 50. Do them all before breakfast or before you go to bed. If you need inspiration, check my bonus abs sections in previous posts. Do them while you’re watching TV, or outside in the sun (if you have any this weekend). In the end, your tummy and core will thank you.

Good Things ๐Ÿ™‚

FS&JJ

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 ๐Ÿ˜‰

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 ๐Ÿ™‚

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 ๐Ÿ™‚

FS&JJ

“Lung Conditioning”

For some reason hearing the phrase lung conditioning seems a lot less painful than “cardio”. Maybe I’m the only one. It almost sounds relaxing. Well I’d love to tell you this workout is just that, but I’d be lying ๐Ÿ˜‰

Good news is you will most definitely feel relaxed and accomplished when this half-hour Tabata session is over. It’s all about cardio (lung conditioning!) and abs today. I’m so excited to share this with you and I hope you have the same love-hate relationship with it that I do.

Remember Tabata from an earlier post? 20 seconds on and 10 seconds rest for 8 rounds, a total of 4 minutes. These 4 minutes equal 1 set, and there are two exercises in each set. In this instance, the first exercise is lung conditioning and the second is an ab move. Like this:

(any exercise with a * by it has a how-to picture further down the post)

1. Jumping Jacks
2. In-and-Outs*

1.High Knees/Butt Kicks (do two of each)
2. Bicycles

1. Burpees (no push-up)
2. Scissors*

1. Frog Jump Squats*
2. Crunchy Frog*

1. Mountain Climbers
2. Kayakers aka Russian Twists

1. Squat Jacks*
2. Plank Jacks*

In-and-Outs Step 1. Use your hands to support yourself

In-and-Outs Step 1. Use your hands to support yourself

In-and-Outs Step 2. Use your hands to support yourself

In-and-Outs Step 2. Use your hands to support yourself

Scissors Step 1. Try to keep you foot flexed and your leg as close to straight as possible

Scissors Step 1. Try to keep you foot flexed and your leg as close to straight as possible

Scissors Step 2. SWITCH! Try to keep you foot flexed and your leg as close to straight as possible

Scissors Step 2. SWITCH! Try to keep you foot flexed and your leg as close to straight as possible

Frog Jump Squats Step 1. Wide squat stance and make sure you're fingers touch the floor!

Frog Jump Squats Step 1. Wide squat stance and make sure you’re fingers touch the floor!

Frog Squat Jumps Step 2. Explode into a high froggy leap, which you can tell is oh-so-fun by the look on my face

Frog Squat Jumps Step 2. Explode into a high froggy leap, which you can tell is oh-so-fun by the look on my face

Crunchy Frog Step 1. Hug your knees. This one is hard to do at first, especially the balance part.

Crunchy Frog Step 1. Hug your knees. This one is hard to do at first, especially the balance part.

Crunchy Frog Step 2. Legs go straight out in front of you, not necessarily this high. This one is hard to do at first, especially the balance part.

Crunchy Frog Step 2. Legs go straight out in front of you, not necessarily this high. This one is hard to do at first, especially the balance part.

Squat Jacks Step 1. Basically a jumping jack in squatted position. Stay low!

Squat Jacks Step 1. Basically a jumping jack in squatted position. Stay low!

Squat Jacks Step 2. Basically a jumping jack in squatted position. Stay low!

Squat Jacks Step 2. Basically a jumping jack in squatted position. Stay low!

Plank Jacks Step 1. These can be done with straight arms in push-up position or as shown. Move legs in and out like you would a regular jumping jack.

Plank Jacks Step 1. These can be done with straight arms in push-up position or as shown. Move legs in and out like you would a regular jumping jack. Try to keep your butt down! I’m cheating here, shame on me.

Plank Jacks Step 2. These can be done with straight arms in push-up position or as shown. Move legs in and out like you would a regular jumping jack.

Plank Jacks Step 2. These can be done with straight arms in push-up position or as shown. Move legs in and out like you would a regular jumping jack.

Any other exercises you aren’t sure how to do can be found easily in an online search. So now it’s your turn. Try this on a cardio day, or when it’s raining outside and you can’t go for your usual walk/jog/run/skate/bike/hike/swim/skip/cartwheel. Oh, look! Ideas for fun exercises to enjoy outside! Isn’t that something.

Mommy was here to visit this last week and a half. She left this morning and now I’m lonely again! I guess taking pictures of myself doing exercises is one strange way to pass the time. Luckily the only eyes that saw me belonged to the neighbor cat. She’s always being nosy.

I’m hoping next time to post some smoothie ideas. Why don’t you get a head start on me and try making one yourself today? Delicious and nutritious!

Check back tomorrow for your Weekend Challenge!

Good Things ๐Ÿ™‚

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.

HARDย 
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 ๐Ÿ™‚

FS&JJ