{weekend workout}

Too busy on the weekend to get a good workout in? Wrong!! Try this 23 minute upper body workout. Trust me, you will want to find the time to try this one!

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Warm up with 1 minute of each movement. Tap jacks: as your arms go up, your right leg goes behind your left leg with a side lunge and you tap your toe, arms go down as you bring your right leg back to start, repeat with your left leg. Side toe touch lunges are similar to skaters, same movement but bringing your opposite hand to opposite toes as you do a side lunge.
Workout is 20 seconds of work with a 10 second rest. Do each movement three times before moving onto the next movement. When you finish overhead presses, go back to the top with bicep curls and continue. Again, doing each movement three more times. Chest flys and pull overs will be done laying down.

What you will need:

  • Water
  • Interval timer
  • Dumbbells or plates {go heavy enough that it is hard to go that full 20 seconds, if it’s easy after 20 seconds you need to go up in weight!!}
  • A mat {optional}

No excuses, get a workout in this weekend!!

Peace Out,
Nicholle

{workout wednesday}

One of my favorite ways to set my gymboss timer for a HIIT workout is to 20/10, also know as Tabata. {here is a good article that quickly explains high intensity interval training} That’s 20 seconds you are doing the movement as hard as you can, with a 10 second rest until you either start up that same movement or switch to a different movement. A few reasons why I like this 20/10 format, first the mindset. Anyone can do something for 20 seconds, right?? {until you get to the end of your workout and 20 seconds feels like 2 minutes, just remember “anyone can work for 20 seconds”. Repeat it in your head, repeat it out loud, whatever you need to do to go that full 20 seconds!!} Second, this time format is an ideal fat burner! In a 20/10 workout, my heartrate rarely gets below 165 and I can easily burn 100 calories every 10 minutes. Last, you can do this ANYWHERE! Tabata workouts are great with just doing bodyweight movements! Trust me, the bodyweight movements are always the hardest!! If you don’t have a gymboss timer, I highly recommend it! If you have  a smart phone, there is probably an app interval timer. If there isn’t, someone should get on that, but it won’t be me. I’m technologically not smart!

For a “true” Tabata workout, you will keep that timer set to 20/10 and you will do two movements per set. How many times you do each set is up to you, usually about 4 minutes is a good time to switch it up. That means after 4 rounds of the first two movements, you will go into two different movements for another 4 minutes. Got it?? Anywhere from 10-30 minutes is going to get you sweaty! I will warm up before I lift with 10 minutes or so of Tabata, or I will make it my entire workout and go the full 30 minutes. There are so many ways to format this type of workout, that although you are still using a 20/10 interval, it won’t get boring!

Here is an example of a great Butt Lifting Tabata Workout that I did last week, give it a try. Your glutes will thank you!

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Have a happy hump day!
Peace Out,
Nicholle

{tasty tuesday}

One thing that is really important to me is my family sitting and eating together for supper. Probably because I was raised that way, I have tons of great memories that come from my family sitting around the dinner table as I was growing up. We all took a break from the day and came together to share a meal, almost every night. I want my boys to grow up and remember how nice it was to have that time with their family.

Here are a couple of recipes that I have recently made. Besides being tasty, they were both quick and easy! Supper from start to finish in under 30 minutes, and even better not very many dishes to clean after! {I hate washing dishes, HATE it!}

First up, Italian Wonderpot from Budget Bytes. This was really good, next time I would love to add grilled or baked chicken and maybe some artichoke hearts {olives would be great in this too, but I’m the only one that likes them}. Head over to Budget Bytes for the recipe!20140211-093620.jpgMy boys love orange chicken, so when I found a recipe for Skinny Orange Chicken I had to try it. This recipe is from Gimme Some Oven and worth giving a try!

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Any recipes you have tried recently that were keepers? I’m always on the search for quick, kid friendly meals, that are also full of nutrients! If you have one, send it my way!!

Peace Out~

Nicholle

{motivation monday}

What helps motivate you when it’s time to workout? You know that thing that makes you want to go to the gym ASAP and gets you excited about working out. Yes, I said excited about working out, you read correctly! I have a few things that really pump me up, one being new workout gear! Yep, for some reason a new shirt, or tights, or shorts, even a new sports bra, gets me excited to workout! It may be silly, but if it works, I say go with it!

A good little boost to help me reach my fitness goals is to reward with a new item of fitness apparel. My problem with this is picking what that item will be! Here are some of the things I’m currently drooling over that I found on Pinterest!
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What should I pick??!! What motivates you? Do you use a reward system for reaching goals?
Peace Out~
Nicholle

{back on point}

change

Yes, I fell off the blogging bandwagon. No, I did not fall off the fitness bandwagon. I felt like I was hitting a plateau in both my blog and my lifting. My blog, because I just can’t get use to wordpress. I don’t love this format that I have, but I love parts of the look I have going, just not the format, and I’m a blogging idiot! Finally, I had a little breakthrough in my fitness and was FINALLY able to to squat over 100 {115 for 5 reps on my last set!}, not a huge amount of weight to squat but to me it was more that I was breaking through that plateau. I had also been stuck around 180 for lying leg presses, finally hit 200 for 6 reps in the same workout as my squat break through!

This brings me to stretching. Do you stretch? I don’t. Okay, that’s not true, just that I don’t as much as I should. I have crazy tightness in my legs, and I think that has been preventing me from gaining the strength and muscle gains that I have been wanting. My tight muscles, means I do not have maximum mobility and function in the muscle. Meaning I can’t do lifts to my fullest potential, which makes me frustrated. Moving on to yoga, I follow some amazing Yogi’s on my instagram. I have always been in awe of them and their abilities in such strength, balance, and flexibility. They are truly incredible!

I can only dream of one day having their ability at yoga! I would love to learn more, and I have an app on my phone but it just isn’t doing it for me. Back bends are crazy hard for me, this I would love to get better at. Headstands and handstands, I can do the tripod and up into a headstand and hold it for about 6 seconds, lol. I really would love to take a class, but have two problems in that: 1. time, stay at home mom’s don’t have someone to watch their kids during the day. 2. money, saving more is my New Year resolution.

I’m hoping if I just do a little bit of yoga everyday, it will help with my mobility/flexibility, and in turn help me through my plateau. What do you do when you feel like you are at a plateau or just feel like changing things up??

Peace Out~

Nicholle

{heart racer}

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This is a great workout to do with a partner, but can be done on your own as well! You will need a timer {love my gymboss timer} set to 30/30, a kettlebell, and a jump rope. This is a 30 minute workout, and when I did this one my heart rate monitor never went below 160 the entire workout {it was usually close to 180!}. You stay at the first movement for 2 minutes, so if I’m jump roping first my partner is doing snatches at the same time {for 60 seconds}. We take a 30 second recovery and then my partner is jump roping as I do snatches. We take another 30 second recovery and move onto the next set with swings and jump rope, and so on. One full circuit will be six minutes, so repeat five times to get a crazy good fat burning workout!

I’ve heard the saying that sweat is fat crying…this is sure to make that fat cry!

Peace Out~

Nicholle

{friday}

And you know what happens on Friday, right? Flexing, of course, haha. Yes, it is flex friday, so here is my contribution. {this picture was taken a few days ago, so technically it isn’t a true flex friday, but what do ya do}

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Here are a couple of workouts I did this week {also http://www.bodybuilding.com is a great place to get ideas for putting together a great lifting workout}

The above picture was taken after the Biceps & Triceps workout I have in the post below title {excuses}.

Here is my Chest & Back workout from this week:

  • Warm-up with nike training club app. doing GET FOCUSED/core cruncher/15 minutes and you need a medicine ball {1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute v-ups, 1 minute full extensions, 1 minute suitcases, 1 minute side plank crunches, 1 minute frogger with swivel, 1 minute plank, 2 minute side plank, 1 minute opposite arm/leg supermans, 1 minute kick downs}

  • Superset A: Bench Press & Lat. Pull-down {3 sets, 8-10 reps}

  • Superset B: Push-ups & Chin-ups {3 sets, 6-10 reps}

  •  Superset C: DB Incline Chest Press & BB Rows {3 sets, 8-10 reps}

My Leg workout from last night was a GREAT one, give it a try! {apparently it was leg day for everyone in the gym last night, everything that I wanted to use was already being used so I had to modify some stuff and of course did pull-ups when I had to wait for equipment I wanted}:

  • Warm-up: nike training app. GET FOCUSED/cardio burst, you need a jump rope {1 minute jump rope, 1 minute burpee, 30 seconds jump squats, 30 seconds split jump squats, 30 seconds lateral hopes in place, 1 minute broad jumps, 30 seconds recover, I repeated that circuit one more time to make it a 10 minute warm-up}

  • Superset A: Leg Curls & Leg Press {3 sets, 8-10 reps}

  • Superset B: Deadlifts & Step-ups {3 sets, 8-10 reps}

  • Superset C: Leg Extensions & Squats {3 sets, 8-10 reps}

  • Treadmill 6x 30sec. walk/30sec. jog/30sec. sprint

Now go get your flex on!
Peace Out~
Nicholle