Feb 292016
 

 

Squat Jumps

Squat jumps can add intensity to any workout. One of my favorite saying is; ‘The more you move – the more calories you will burn – the better you will feel!’ This is also true when it comes to strength training. I wanted to feature a cardio move that is easy to incorporate into any fitness routine and Squat Jumps do just that. No equipment necessary. Do 10 to 20 squat jumps at the beginning, in the middle and at the end of your next workout or to really increase your calorie burn, you can even do a set  in between each exercise. Love squat jumps because you can always make them more challenging by doing the jumps on a step or a Bosu. Be sure to watch for video for the all the details about squat jumps just CLICK HERE!

 

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Jan 232016
 

Snow Day 1

Burn Calories on a Snow Day

First snow day of the year! Not my favorite thing in the world; but it presents a great way to burn some calories using all kinds of different muscles. Go ahead get out there and have fun snow day with the kids; sledding and walking back up to the top of the hill is great for your quads, glutes and hamstrings. Make it more intense by giving the kids a ride up the hill on the sled. How about building a snowman or igloo fort or having a snow ball fight? Your core and upper body will get a great workout. If you are shoveling; remember it is a good idea to warm up before and stretch afterward, make sure you take a couple of breaks so you don’t over do it and be sure to stay hydrated. Enjoy the snow day – burn some calories and have some fun!

Be Fit, Be Healthy, Be Happy!

Start your free 6 week fitness program here

Nov 152013
 

squat jumpsSquat Jumps on a Step

Burn more calories throughout your strength training workouts by  incorporating this “Heart Smart Cardio Move” in between each exercise!  This is a challenging exercise, so if you’re a beginner start without a step.  As you progress up the intensity and do the squat jumps on a step then a higher step or 345 squat jumps on stepeven on a Bosu.  Remember when performing any kind jumps always absorb the shock of the jump with your glutes and your toes! Give it a try this week!  Be sure to use good exercise technique. CLICK HERE to view the proper form!
Be Fit!  Be Healthy!  Be Happy!  ~ Tanya

Nov 222012
 


CARDIO QUICKY . . .  BOOT CAMP CIRCUIT
No Equipment … No Gym Necessary

 

10 reps of each exercise with no break
{click on each exercise name to view the video}
3 to 5 sets with 1:00 rest between sets
Warm up & Cool Down for 5:00 to 7:00

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Squats

  • Stand with feet wider than shoulder distance apart, knees soft, toes pointed slightly outward & abdominals tight
  • Hold 1 dumbbell with both hands, arms extended toward the floor, look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles & in line with toes
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Scissor Jumps

  • Stand in a stagger step neutral position with left foot forward over a tube, jump rope or straight line with knees soft, abdominals tight & chest lifted
  • Jump straight up & switch feet in the air so right foot is forward
  • Land on your toes and absorb the shock of the jump with the balls of your feet and glutes

Push Ups

  • Begin in push up position, to make it easier place your hands on the edge of a bench, chair or stable surface, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down, raise body back to starting position by fully extending elbows while keeping them soft
  • Continue lowering & raising the body until all reps are performed

1-2-3 Lunge Jumps

  • Begin standing in a neutral position with left foot forward and right foot back in a wide stance with feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Jump with 3 small explosive jumps straight up in the air landing on your toes
  • On the 4th jump, explode up as high as you can & switch feet in the air bringing right foot forward and left foot back
  • Absorb the shock of the jumps with the balls of your feet and your glutes
  • Continue with 3 small explosive jumps with right foot forward & then switch feet in the air to complete 1 rep

Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Squat Thrusts

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position
  • Continue until all reps are complete

Twisted Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, arms by your sides with palms facing your body
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then using your oblique muscles (the sides of your waist) rotate your upper body to the right then to the left keeping shoulders the same height off the floor, slowly lower back down keeping shoulders off the floor
  • Continue until all reps are complete

Reverse Lunges

  • Stand with feet hips distance apart, step your left foot back & land on the ball of your foot keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible or until left knee is close to but not touching the floor
  • Keep right knee directly over right ankle, back straight, chin up & abdominals tight – your left knee, hip & shoulder should be in a straight line
  • Exhale, extend both knees & step left foot back to starting position
  • Switch & step backward with right foot
  • Continue stepping backward with alternating feet until all reps are complete
Jun 252012
 

weight watcherExercising and diet go hand and hand when you want to lose weight.  A simple rule of thumb is if you can reduce your daily calorie intake by just 500 calories a day through diet and exercise you will lose 1 pound a week.  It’s that simple!  Eliminate 1000 calories a day and you will lose 2 pounds per week.  Think about it – that comes out to 8 pounds a month which is GREAT and safe and sustainable.  When it comes to exercising the more you know the better the results.  First, always check with your doctor before beginning an exercise program.  Keep in mind the more you can increase your physical activity throughout your day the more calories you’ll burn.  Always begin every exercise session with an easy warm up with activities such as; walking or easy jogging for at least 8 to 10 minutes. This will slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare your body for more strenuous exercise.  Finally, end each workout with an easy cool down and stretch routine.  Brand new to exercise, check out GetinShapeforFREE.net – it is a complete 6 week exercise program – to get you started!

Be Fit!  Be Healthy!  Be Happy!
Tanya

It’s Easy to Lose those Extra Pounds

May 272012
 

Bike Circuit

First of all make sure to adjust your bike seat properly.  Set the seat so when you leg is in the down position it is extended with your knee slightly bent and at the top your knee shouldn’t be higher than your chest.  This is a great 20 minute ‘short circuit’, if you have more time or want to work harder repeat the circuit 2 or 3 times.

After your six minute warm up, alternate between the steady pedal and cardio blast working to the rate of perceived exertion, RPE scale.  Remember always listen to your body and do what you can!

Gradually warm up – RPE 5
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Steady Pedal – RPE 6 – 8
Cardio Blast – RPE 9
Recovery or gradual cool down – RPE 5

Have a great cardio workout – work hard and burn lots of calories!!

Be Fit! Be Healthy! Be Happy!   ~ Tanya

Strength Training & Cardio – It’s all Here & It’s all FREE

May 232012
 

In an hour show there is approximately 12 minutes of commercial time.  In a 2 hour program there is almost a half an hour.  Instead of grabbing a snack, do this and you’ll add an extra 15 minutes or even a half hour of cardio to your day!

Since commercials are usually 15 seconds or 30 seconds in duration – switch exercises every time the commercial changes!  Rotate through the following exercises during commercial breaks!

 

Jumping Jacks
Standard Crunches
Jumping Jacks
Push ups (make them easier by placing your hands on the sofa or a chair)
Squats
Jumping Jacks
Standard Crunches
Jumping Jacks
Lunges

To make it a little less intense, instead of Jumping Jacks; march in place or if you have a step or stair case close by do Step Ups!  Remember to always listen to you body and take a rest when ever you need it!

Be Fit! Be Healthy! Be Happy!   ~ Tanya