Tag Archives: exercise

Wakeup & Workout for Legs, Back & Arms

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Wake Up & Work Out! Rotator Cuffs, Leg Abduction, Chest & Triceps

Wake Up & Work Out!

Rotator Cuffs, Leg Abduction, Chest & Triceps

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Wake Up & Workout! A Fun Warmup

A Fun Warmup

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Wake Up & Workout! A Crunch & A Stretch

A Crunch & A Stretch

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Wake Up & Workout! Reverse Flyes & A Long Stretch

Reverse Flyes & A Long Stretch

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Wake Up & Work Out! Squats, Presses & Crunches

Squats, Chest Presses & Crunches

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Wake Up & Workout!

Join me for a new series of posts! My job “in real life” is a Personal Trainer and a Fitness Instructor. I have a tab on this site for Workouts, but you’ve told me that following written workouts can be difficult. So I’ve started recording my classes and I’ll be posting snippets of them on here. These are my actual classes so you’ll see a different perspective than watching TV workouts. I tell my students we’re there for fun and I’m just throwing in a workout with it! I hope my posts will make you want to get up and join us!

So Wake Up & Workout!

So – how’d you do? Will we see you again? I see you nodding!

:)

Jody

 

 

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Your NEXT Full Body Workout!

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Here’s your Next Workout ~

Alright – 15 minutes to warm up and get some cardio in – run around the block, do some jumping jacks, dance to your favorite songs – then meet me back here pronto!!!

Grab your Water, a Towel, and 3 to 5 Pound Weights, a Resistance Band and a Mat, and some Rockin’ Music!

Start Now!!!

 

 

Grab those dumbbells (NOT your husband) and lean slightly forward at the hips. Do 20 triceps kickbacks (hold the weights at  your shoulders and moving ONLY at the elbows, straighten your arms, then return fists to shoulder height). After completing 20 reps move on to triceps extensions (hands together overhead start with elbows bent, then straighten elbows, return to bent elbow position for one count).

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Move on the biceps! Start with 20 reverse curls (arms straight, palms facing toward your body and bend only at the elbows. Your palms will be facing away from your body when your fists are at the top of the movement.) Move on to  20 regular curls (arms straight, palms facing away from your body and bend only at the elbows).

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Lunge backwards and alternate legs for 20 reps.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Bend slightly at the hips for deadlifts, arms straight holding weights, and bend over till your back is straight, keeping your neck in alignment with your back. Stand up straight and bend again for 10 reps. At the 10th rep, stay bent over and pull your elbows back (squeezing your shoulder blades and your back muscles [lats] just below the blades) for 10 bent-over rows. At the 10th row repeat 10 deadlifts, at the 10th deadlift repeat 10 rows.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Put your arms in goal post position with a weight in each hand and extend straight up for 20 shoulder presses.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Lay on a mat or a bench with a weight in each hand and with your elbows bent at your sides and push straight up over your chest for 20 chest presses.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Perform 50 reps of ab crunches in 3 different positions (raising at your shoulders, raising both your knees and your shoulders, alternating elbows to knees, etc.).

Now how do your feel? You did a great job! Don’t forget to stretch and come back here for other workouts by clicking on my WORKOUT TAB

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Foie Gras to Mardi Gras, It’s All Debauchery

I love Fat Tuesday. If you’ve ever been to New Orleans for Mardi Gras or the Islands for Carnivale, you’ll understand. The costumes. The colors. The floats. The beads. The parades. The people. The parties. It’s really fun. It’s really colorful. It’s really crazy. Of course the meaning behind it is all religious, but be in one of the famous carnival cities leading up to and during the celebrations, and you won’t care what the reason behind all the raunchiness is, you’ll just know you want to go back again and again!

 

So in honor of Mardi Gras, I’ve got a cute little mani I did last night. I admit. I did steal the idea. But I put my own spin on it. I talked with Danielle, because as great as her idea looked, I was worried about the goopiness factor of the glitter. She said that yes indeed it was a little thick. She wasn’t kidding! So I’m including her picture on the left and mine on the right and explaining the differences.  For those that know me they KNOW my FAVE colors are purple and green so of course Mardi Gras colors are my favorite colors.

danielle mardi jody mardi

Danielle used Milani Gold Lame as her base coat and topped it with the Color Club Scent-sous Sugar Plum Yum that came out around Christmas. I told her how much I liked these polishes together. She said that irl the gold polish crinkled up under the CC glitter. Gasp! But it still looks really good to me! Idk if she used base coats or top coats.

For my mani I used a base coat of Zoya Anchor. My color base coat is one coat of Sinful Colors This Is It. After drying I put on a coat of SC Frenzy. After drying I applied a coat of SC Call You Later. After letting that all dry I coated with one application of CC Sugar Plum Yum. I tried carefully using the glitter so I could get it over the entire nail and not in little clumps. That was a bit of a challenge. Some places are definitely more dense than others. My final coat is Zoya Armor. I ended up putting two coats of that on. I didn’t use Gelous in between because I didn’t feel these glitters were too bad and didn’t require that extra coat of glitter tamer. I like the little bits of small glitter showing through the big pieces of glitter. What do you think about the two looks of this very similar mani?

class mardi

Since I had a training class today I wanted to enjoy some fun with them for Mardi Gras. So I took a bunch of beads that I bought at Dollar Tree and before we started I threw them out to the group. It was a lot of fun since we spent the first half hour dancing for our cardio and everyone was laughing and happy about getting their beads. I always hand out a small token for each holiday. Last week for Valentine’s Day they got cute little hearts with mazes in them and a little bb that you had to move through the maze. Since most of them are in the group to watch their weight, I don’t usually hand out candy and they really appreciate that I don’t sabotage what they are there for! See the beads on the floor? And maybe you can see some of them still have them on while doing crunches before class ended. I like my fitness classes and training groups to have fun with their workouts. It makes it that much easier to keep up their goals of exercising and getting/staying healthy!

We finished up tonight in a very un-Mardi Gras type restaurant and went to one of our favorite Chinese places. Mom and I were probably a sight with our Mardi Gras beads and colors! I hope you had fun today (and tonight), too. So what did you do to celebrate this last day before Lent, and do you practice this religious tradition?

 

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Pump It Up!

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Here’s your Next Workout ~

Alright – 15 minutes to warm up and get some cardio in – run around the block, do some jumping jacks, dance to your favorite songs – then meet me back here pronto!!!

Grab your Water, a Towel, and 3 to 5 Pound Weights, a Resistance Band and a Mat, and some Rockin’ Music!

Start Now!!!

20 reps Dumbell Biceps Curls

20 reps Behind the Back Shoulder Shrugs

20 reps Overhead Triceps Extensions

20 reps Reverse Flyes

 Repeat your workout THREE times!

 20 reps Deadlifts

20 reps Plie Squats

 Repeat your workout THREE times!

Then get a drink.

On the Floor or a Bench ~

20 reps Chest Flyes

Repeat your workout THREE times!

50 Crunches – Hands behind your head, don’t pull on your neck

50 Crunches – Hands behind your head, don’t pull on your neck

50 Crunches – Hands behind your head, don’t pull on your neck

 On Your Feet!

Grab your resistance band. Hold a handle in each hand and shorten the band till it is only about a foot in length and hold it in front of your eyes. Concentrate on your long lat muscles (back muscles) and pull the band down to chest height while barely stretching the band.

Do 20 reps and Repeat your workout THREE Times!

Stretch it out, make sure you Drink Plenty of Water, and get some Protein in you to repair those muscles!

It’s getting easier isn’t it?! Keep it up and workout like this 3 times a week. The rest of the week, walk, skate, swim, just DO SOMETHING and MOVE, MOVE, MOVE! XO

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