Sandbag Training

I have been working hard on my goals and added new fun toys to the fitness studio AGAIN. I have not started my P90X2 however I have worked with my new Sandbag.

New toy, 15lb sandbag.

Fierce.

Hard.

Tough.

Kettlebell on steroids.

Nuff said, if you have never worked with sandbags you can do just about anything with them that you can do with dumbbells or kettlebells.

But.........you work against the gravity of the sand moving so MORE stabalizers are engaged.

I got mine at
www.ultimatesandbagtraining.com

So far to date on my 1,000 pushups I am on a roll!

1,000 - 875 = 125 to go.

Super Cool FREE Website!

Have you seen this website?
www.photovisi.com/

I made this picture in a few seconds and you can post it right to your facebook! I just checked it out quick but if you had some fun pictures you could make a great card or gift for someone INSTANTLY!

Or stocking stuffer :-)

I got the bestest gift card ever from my good friend JoAnnie it had my picture on it....I can't wait to post a picture of it! Thank you, thank you, thank you its just the BOMB!

Who knew techies would take over the gift world too? Is there any option you can't do with electronics now? I'm still wondering about Facebook LIVE, what is that all about???

On to the workouts:
Supreme 90 still plugging along and love it

1000 pushups before Dec 31 = 740 total need 260 more
Teaching Yoga 8.45-9.45 am drop in class tomorrow
If the weather holds Saturday run?

Is anyone watching the X Factor?

I'm addicted! And to make matters worse I love them all especially Melanie Amaro so talented.
www.youtube.com/watch?v=I4q5mZo39Qk

Still have not used my Gymboss yet, but I know how to set it now :-) that was half the battle T. V's Electronics (electronics always wins) lol.

With just 9 days till Christmas how are you doing with it all?

Yoga Mats w/Fierce Dogs!!!

Here are the Yoga Mat bags I am selling that I made, and a few extra pictures. With just 10 days till Christmas I better get in HIGH gear!


With my grandmas machine

Lots of colors, and I sold the pink right away :-)

Finished product this is my personal bag for my green Yoga mat its adorable!


The fierce dogs next door watching me from the porch....I call them Cujo!


The Sparkler Ty that I met last Saturday at Starbucks #3 Sparkler met to date and I loooove meeting new people!


That's it for now, I will be adding my goals and accomplishments later this week.

8 Top Workouts 2011

I have decided I would just post some of the top workouts or workout sites that I enjoyed doing in 2011 and why.

You may have a certain trainer that you enjoy as do I. I guess my favorite would be Denise Austin, http://www.deniseaustin.com/
and Jillian Michael's, online Zuzana Light aka Body Rock TV.

This year I did not add any new workouts to my DA collection except for "Sculpt and Burn" but added several to my JM collection. I also got the opportunity to review a few workouts that I may not have choose to buy myself and truly loved them.

So here are my chosen 8

1. JM Killer buns and thighs - this workout is not just about the bum or legs it really incorporates all the muscle groups. Plus lets face it JM knows what she is doing. (well I did not like her Yoga workout but hey all the rest are ALL good) Worth the money, its a 3,2,1 style and motivating, no need to say more.
http://www.jillianmichaels.com/

2. Supreme 90 - although I have not finished this program completely it is worth the $20! Same style as P90X some say copy cat but it is not, but so much less time involved. Lets face it most people don't have over an hour to workout each day. Don't hate on me Tony Horton, I'm still a huge fan and can't wait to complete P90X2.
www.supreme90dayworkoutdvds.com/?mid=1073166&gclid=CL3WourIgq0CFYvDKgodSw90Rg

3. Will Power and Grace barefoot workout - I did an article on this workout and its really tough! http://www.examiner.com/fitness-trends-in-st-louis/remarkable-mile-high-barefoot-workout
Plus you get a great cardio workout BAREFOOT. I love being barefoot and if I could live on the beach I would :-)
Just saying this workout is worth the money as an unknown in the BIG video world, think cardio Yoga. Yes Yoga can be tough, its more then you think and until you try it you won't know what your missing but go with a "Flow" style.

4. Bob Harpers Kettlebell workout - BAM! Bob does a great job with flow as a shorter workout and still getting the variety by adding in pushups and lunges for a complete fat blaster. I looooove working with kettlebells and even did an article on a kettlebell workout studio in St. Louis but did not have near the fun Bob brought. Again, worth the money but watch the how to. My tie choice is Paul Katami Build and Burn, adding a step to kettlebell is like HEAVEN.
http://www.examiner.com/fitness-trends-in-st-louis/new-build-and-burn-kettlebell-workout

5. Bodyrock.tv - Holy. Smokes. I have been watching this site grow since 2008 and it gets better and better each year. If you think your tough, just try her workouts and then get back with me. (ok and guys your just going to love her body nuff said)
http://www.bodyrock.tv/

6. Scott Herman Fitness - Another killer workout, Scott breaks it down online, and he has the body to prove it. Ok, and he is good looking too!
www.scotthermanfitness.com/

7. Making the best - Ahmad, on Youtube this guy is amazing, he works with celebs and creates easy to follow workouts with "pop up" challenges and amazing tunes.
www.makingthebest.com/

8. Cathe Friedrich - I can't name just one workout....anything Cathe, that is all I have to say about that. Her name and body says it all. If you want a good clear trainer, she is it. Nothing fancy just an awesome workout. Period.
www.cathe.com/

I could go on and on, but these are my top 8 for 2011 I hope you enjoyed reading about them and if you try them leave a comment.

P90X 2.

My new car, I just love it! 2011 Juke SL with all the bells and whistles and as requested here is my picture with it :-)

It came! P90X2 and with more toys, 1 roller, 1 stability ball and 2 med balls. Not sure when I will start this one it looks intense and its only 5 days of workouts per week!!!

So did my Gymboss

If you don't know about these you can time just about anything, HITT, Tabata or any moves you want I am PUMPED!

Really maybe I will look like bodyrock.tv Zuzana .....ahh insert dream big here!

Big pot'o Chili I made yummo...

and some Yoga poses, that I took at mom's house before we sold it.
I was wanting to use one on my website but they came out blurry......





I have only completed the first week of Extreme 90 and need to stick more with the program.
Teaching tomorrow at the Yoga Studio early shift, I will bring the new Yoga Mat bags I made to sell tonight.

Saturday it will be all about getting the house organized and then a Christmas play I just can't wait for!

To do:
1. Tax software bought
2. Paper work sorted
3. Christmas gifts wrapped
4. Holiday plans

How are your holiday plans going?

If your a runner check out this article, it can help you run faster and get better results with less injury
http://www.examiner.com/fitness-trends-in-st-louis/why-yoga-for-runners

Extreme 90 Day 6

2011 Nissan Juke SL Pearl White with the Sports Package and heated leather seats.

This is the exact look of my car, and its just super cute :-)

I took some pictures but have not had time to load them up so I will add them to this blog later this week. (I know time gets away from me)

I have only drove it 1 day so far on Saturday! Since we have had rain/snow I have to get used to the Juke before I take it out in bad weather. I know I am being a "scardy cat", but I just don't trust other drivers really in bad weather and have NO idea how this one will react in it.

Also since its 12" bigger then the MINI Cooper I have to learn how to back it up in my parking spot so I need to leave for work earlier then I have been. Something about winter, it makes it harder for me to get up at 5.30am.

Is anyone else in hibernation mode during winter???

On another note, I made 8 Yoga Mat bags to sell at the Yoga studio and I will be posting pictures of those as well. I think they turned out really great I just have to get a new draw string for them because what I bought was too big for the closers. *sigh

What would you pay for a homemade Yoga mat bag?

Extreme 90 Day 6 today....tonight plus client. After the first week I will post my thoughts but so far I really like it!

Remarkable Barefoot Workouts

I just love teaching Yoga, and I enjoy being barefoot every chance I get! By the way I did post my new 4 Minute Yoga workout, just click the "Youtube workout with me".

So I got this video sent to me and I must say, it is more then a workout it is tough! (not being paid for this review)

I did an article on it here, its called Mile High

http://www.examiner.com/fitness-trends-in-st-louis/remarkable-mile-high-barefoot-workout

Stacey the trainer is in amazing shape and the reason I really liked it was because it did incorporate some yoga style moves but also regular fitness moves that I do with my clients and when I teach group fitness.

I'm still doing 2 challenges right now:

1. Extreme 90

2. 1000 Pushups before Dec. 31st = 775 more to go

I am on day 4 of Extreme 90 and I want to get more involved before I do a review on it, but so far I really like it.

Why?

It is much shorter workouts then P90X!!!!

Most are just 40-45 minutes, works for me. Most of my Christmas shopping is done and now its sending out the cards and wrapping and I am good to go.

Remember one thing going into the holiday season, portion control!

The House SOLD!

Mom's house 2.9 acres and many fun and loving memories planting gardens and working the land. Her flowers were amazing and just like her lovely, sweet........BEAUTIFUL!

Today the house closed, it sold and along with it many of mom's favorite trees, flowers and her pond. I am posting this so I can have the memory if all the good times we had in here and the things that she loved so much. Many we got on shopping adventures. For 24 years she spent making this hunk of land an amazing garden and home.

I will miss you and love you mom EVERY DAY for the rest of my life. I am grateful to be called your daughter and will always cherish time we spent together.

My NEW 4 Minute Workout

Mom I will miss you forever!

I hope everyone had a wonderful Thanksgiving, and STUCK to a good eating plan. I think I burned so many calories that I hope the pie doesn't count lol. I did the treadmill 2 days and 30 minutes of swimming I felt like I stayed on track pretty good.

Its been a very hard week for me. The first Thanksgiving without my mother, and clearing out her house for the closing has been very emotional to say the least.

The last time I went to visit I decided to film a few videos, and I did. Then this past weekend I decided to do a hard core fitness video, but I could NOT find the strength.
After moving so much stuff I was so sore from top to bottom, and just drained with sadness. Ever get that way?

Its so not like me :-)

I love how my mother's house looked it was so lovely, and I got a chance to post 1 of the 2 videos that I filmed there. There will be no more from her house, sadly...but I will always have the memory of these videos.

Here is my new 4 Minute workout video, please rate me...........
www.youtube.com/trainertfitness

Thank you!

Forget STRESS try Breathing

Image:
www.yantrayoga.org

Breathe the latest DVD from Fabio Andrico also staring Yamila Diaz will have you feeling harmony in no time. No stress of the holidays, you will feel amazing after doing this easy routine for your everyday life. Who doesn't have 20 minutes to feel great?

This DVD contains 3 separate selections that will allow you to learn at your own pace. I like that!

If your new to Yoga (I started in 2009) or just want to get the most out of this program, start with Gradual Training in Complete Breathing (which I am new to this type of training so I learned a lot by starting there) then choose either the Short 20 minute which is filmed in a nice home/studio or the Basic 40 minute session....ahhh background :-)

Clear direction and beautiful scenery will have you melting, yeah the 40 minute section is with a beach background that is amazing and she is on the water floating, so cool. I can tell you this DVD is one of the BEST ones I have. The reason, I love the 20 minute section and will be adding this to my once a week down time or off day.

Plus the girl looks like Penlope Cruise ... she's adorable!

I know I have a huge collection and originally was not a big fan of Yoga but I think it has increased my stamina, patience and core.


Continue reading on Examiner.com
http://www.examiner.com/fitness-trends-in-st-louis/reduce-stress-with-breathing#ixzz1eYeM9ujy

Finally...3 New Videos UP!

My Channel
www.youtube.com/trainertfitness


I finally got 3 videos posted on my Youtube channel, I hope you like them. I need to do some more workouts I have so many in my head, just with mom passing its been a really slow go so I appologize.

We have this crazy woodpecker bird that eats from our feeder, he is so funny! (should put this to music)
www.youtu.be/ApfpGTuYFKo

Then here is me losing 1 3/4" off my waist in 45 mins AND 1/2" off my neck
www.youtu.be/0KIJjVEx9-E

And lastly check out Ellipse Fitness and Ann's round house kicks! She really has a great form and I don't think I can even kick that high!
www.youtube.com/user/trainertfitness#p/u/6/kgwtQxwIulU


Feel free to rate them..........

Last night I went to Yoga at the studio just to do a new workout with Laura it was great! She does less moves but over and over again so you really get a good sweat. I did enjoy her style of teaching very much but I really was not that challenged in strength but in stretch for sure she really did a lot of hip openers.

Fire log, lean forward......great pose!

Fire log stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

This weekend on Friday I host a Yoga Glow by candlelight 7-8pm and Saturday early Relax and Recharge at 8.45-9.45am. If any of you are near STL and can come your welcome to just hit me up for the details.

Tasty Turkey Meatloaf Muffins

Image: Flicker 672


I love an easy recipe and this is one I am making for Thanksgiving. If you have one you love please let me know. Thanks Ellipse Fitness and Ann Morrow!


www.examiner.com/fitness-trends-in-st-louis/teresa-hofmann


Thanks, recipe addicted ;-)

NEW: Build and Burn Kettlebell Workout with Paul Katami

Image: Collagevideo.com

Build and Burn Kettlebell Workout with Paul Katami

Ok I love this if you have time for it, a full hour plus a core bonus. I did do both but I would only do one if I were to do this again, and alternate.

I got it at Collage Video and according to their website "Certified instructor description: The primary workout is an aero/tone interval program that combines a kettlebell with a high step (“bi-level training”). Either piece of equipment boosts intensity — blended together they create a super-tough, super-varied workout. Each of the seven segments is different."

I have never thought of doing kettlebell with a step, so I spent the $19.99 and ordered it. It is intense and worth the money.

Recommend this only for those that have used kettlebells before, not beginners even though it is explained very well, you may get discouraged by the advance multi moves.

If you get board easy this is the workout for you! Drills, Drills, Drills you know 30 to 60 seconds can really boost the calorie burn. This is nothing like a Bob Harper workout at all, this is much more creative and multi-movements that will really get you drenched!

Paul Katami has other dvds but here is my take on this workout, creative yes, boring NOT!

Build and Burn:

Need - lighter weight kettle bell (I used a 12lb) or dumbell and a high step

Intro
Clinic shows each move of the workout slow so you get it down before you begin, this is a great segment so be sure to watch it first.

Workout - Mix and Match Options
30 sec drills
Cardio skaters w/row add single leg lift
Swing squats
Swing drop arm
Step up suit case dead lift 3 satellite circle behind, circle backs
Squat off board w/high pull
Back lunge w/biceps curl gun slinger
Step down clean to rack
Step back lunges w/back pivot overhead press
Single arm burpee 1 hand on step, plank on step w/row twist
Windmill to plank w/hip lift

Cool down
Bent knee chair cross 1 leg over
Single leg hamstring stretch w/straight leg
Clasp arms overhead bend w/mini back bend twist to side
Clasp hand behind back then bend forward

Core bonus:
30 second moves each one adds on
Seated crunch on step w/legs in
Rack on right reach back obliques
Seated crunch w/legs in and overhead bell
Rack on left

2 min Squat jump, walk to plank add bell row x2
1 min each:
Decline pike opp leg to opp elbow
Single leg on step w/bridge w/crunch hold bell straight up overhead
Roll back reverse crunch w/press up
Crunch w/halo at top of crunch
30 sec Steering wheel crunch R & L
90 sec Crunch w/bench press R &L on center add Chop w/straight leg lift and straight arm
30 sec oblique twist
Rolly polly
Bent knee straight arm twist
Hold shins lift body - curl cat - lift

Warm up
Lunge w/twist
Step ups R & L add halo
Step off sides
Step up w/twist R & L alt

You can find it here where I got it if you want to order, or I am sure at Amazon
www.collagevideo.com/workout-video/paul-katamis-burn-and-build-6015

Pauls site is Katamifitness.com or just google him.

Jackie 30 Minute Extreme Time Savor Review

Don't have much time to get your sweat on? Then I say get this workout! I love it and I will be adding this in from time to time.

Some of my favorite moves were Front lunge w/tricep head banger and the split squat wood chop!

Here is my Saturday workout:

Jackie Xtreme Time Saver Workout, yeah just 30 minutes you will be sweating blasting calories, really!

I give it a = Rating 10

Warm up
Plie reach
Toe jump forward and back
Back lunge w/twist
Toe jump w/punch

Workout
Plie w/arm circle in and out and up
Runner pose w/rear delt raise
Curtsy side kick
Squat pull over head
Squat w/concentration curl
Front lunge w/tricep head banger
Chest fly w/front lunge
Reverse lunge /punch and kick
Wide squat pulley row
Glute bridge w/fly
Table top elbow to opp knee in
Split squat wood chops
Bicep curl outside w/knee tap then front curl
Kneeling leaning side raise (Gate)

Cool down
Twist runner lunge
Forward sitting bend
Butterfly bound angle
Cross leg bent elbow side stretch over head

You can get this on Collage Video for $9.99 or Amazon.
Here again is the link on the wraps if you missed it, last about 2-6 months
www.trainertfitness.itworks.net

Picture This

My 2 sisters

Me and my friend Carla

Me getting a pedi with my sister :-)

Pier Marquette State park

Yoga photo for some future workshops.

Its been a busy week, I am so glad its Friday. My sisters and nephew are coming to visit on Saturday. My workouts have been run/walks at lunch and no clients this week, lets hope there is a lot more knockout November workouts next week!

Plan:

JM Buns & Thighs

Jackie ST.

Flab to FAB in just 45 minutes!

Image by Amy Loesch

I am not into "quick fixes" I teach lasting results with a lifestyle fitness and healthy clean eating but I got a call from a friend and I thought I would go and support her. I did.

I actually did this cost me $25 for one wrap on my waist and lost 1 3/4" off my abs. Really. I have never seen a product that is not just a water weight loss but this one is amazing. It really works on flab, in addition to of course clean eating and working out. It took 45 minutes, and I am going to do this one more time on my chin as we age you know what happens........sigh!

What I liked about this is it can give you "hope and incentive" especially for new moms. I was not sure I wanted to try this product but when Amy told me her Zumba instructor had tried everything to get her abs to "pop" then did a waist wrap and there they were she was shocked!

And it last about 2-3 months, because it is a detox. The cream that is put on is what makes this work so good. Not sure all about it, smell like carmex but I saw a change and could use this just before my next fitness shoot.

Here is more on it, and they offer other products too!
www.examiner.com/fitness-trends-in-st-louis/fast-way-to-ditch-flab-for-fab

New Kashi Layered Bars

Image: www.kashi.com


I just tried these bars and love them. I cut them in 1/3 pieces and am going to serve these at my Yoga Workshop.

Have you tried them?

Of course I also got the pecan pumpkin ones and will try those this weekend. I know they are a little different with the layer texture but no different then some power/protein bars I have had.

Still my favorite bars are:
Quest - Vanilla Almond Crunch
Oh Yeah - Chocolate peanut butter

Whats your favorite bar?

My workouts have been running this week, and tomorrow I am trying a new program a studio by my house is launching.
Ellipse Fitness Rock my Jeans challenge, I can't wait to see what it is all about they say you will drop 2 pant or belt notches in 8 week.

Squats = 50

Tonight client training will be all about circuit.....then the Cardinals play for the world series!
Go Cards!!!!

How To Fix Bad Knees or ITB

Image- Yogatuneup.com

Do you run marathons? Have knee issues? Even if you’re the casual runner, or someone that puts strain your knees this latest DVD release by Jill Miller can help you. (you don't have to like or do Yoga for this workout)

Get happy knees!

I did get this video sent to me, but am NOT being paid to endorse it. I just can't say enough good things about it, if you suffer from hip pain or ITB this can help you more then useing a roller.

This workout was one of the best I have ever done as far as therapy on knees. Most of you know I also work with a chiropractor and have learned many ways to help eliminate painful knee or even back/neck issues.

I have them, bad knees from years of running, heavy squats and step classes.

However this workout was great since it has several parts to it, 4 total and all are worth your time to view. Then a bonus that teaches you what the knees look like using a skeleton. This education is valuable as knowledge is power to the first step of getting better.

Watch that part!

Jill is very good at showing you the moves, you only need a chair or a phone book and you can order the massage type balls from her website but YOU don't need to have them to do this workout and feel the amazing results.

One move I really liked is the pigeon on a chair, since it not only stretches the front leg doing this on a chair it stretches both at the same time. I love duel movements because they save you time.

You can't get time back.

I love this workout here is more about it and how to order:
www.examiner.com/fitness-trends-in-st-louis/undo-bad-knees-with-quickfix-kneehab

New Train2Cheer Workout Delivers!

Image: train2cheer.com

I looove this new workout and you will too. Think P90X meets super MOTIVATOR! I really can't say enough about how I felt drenched in sweat from this workout.

Heres the scoop:

The workout not only comes with a super motivational workout DVD but includes a bonus lower body track to rock your legs and glues. You will be pumped up during the workout with artists such as Jordin Sparks, Miley Cyrus and The Black Eyed Peas this workout does not disappoint.

Workout includes a warm up cool down and 8 sessions plus a bonus:
Low Impact Cardio – Marching and easy arm movements
High Intensity Cardio – Fast pace changing movements
Mixed Interval – Fun and includes knee lifts
Upper Body – Push ups with pulses and Planks
Extreme Cardio – Brings your heart rate up blasting calories with shuffles
Explosive Reflex – Keeping the intensity high
Jump Cardio – Plyo-metrics but with exciting leg movements and Spread Eagle Jacks
Core – This core focus workout works upper and lower
Stretch and Flexibility – Cool down and stretch
Bonus session: Lower Body – Lunges and squats giving you dream legs

Check it out here for more info, or to order its on sale for $17.49!

http://www.examiner.com/fitness-trends-in-st-louis/new-train2cheer-endurance-workout

NEW Skinny Cow Candy

Image: skinnycow.com O.M.G. Have you ever tried these? I am a chocoholic willing to admit it, dark is my favorite and these come in dark too :-)

I just got these yesterday at the food store, and I can't wait to try them and if they would have had the dark chocolate I would have got those too. I love Skinny Cow ice cream, when I deserve to have a treat of sugar that is, so I imagine these are just as good.

Lately with our weather being so hot, I have been wanting some ice cream more then usual. I try to be sure to eat sugar early, that way my body has a chance to get rid of it as opposed to storing it as cellulite in my abs *sigh.

I am up 3lbs because I have not been at my workouts as hard as usual, no excuse just not in the mood. Weird.

Instead I was super productive in the yard since it was so nice and needed some attention. I cut down low branches, trimmed the shrubs and put out my new landscape lighting its so cool!

Here is the WORKOUT plan of the week:

Monday
Lunch - Walk inclines + SQUATS
After work - JM level 1 Killer buns and thighs (KB&T)
Client off

Tuesday
Am workout JM level 2 KB&T
Lunch - walk inclines/run
Client 6-7pm

Wednesday
Am workout - Yoga
Lunch ? they say rain
After work - MASSAGE

Thursday
Am workout JM level 3 KB&T
Lunch ? they say rain
Client 6-7pm

Friday
Am workout - Yoga
Lunch again rain in the forecast
Client 5.45-6.45

Saturday
Am workout - Cardio
Teaching Yoga 10-12.15am

Beginner Boxing Workout

Boxing is fun, builds stamina, blast calories and removes toxins from all the sweat......whats not to love?

This is a great beginner boxing workout, it really burns a lot of calories and you can be very creative with the workouts. I use a heavy bag only, and I work from the back side as my client works from the front.

If you have any questions about it just let me know.

Workout - Walk & Client workout TRX/Boxing
Time of workout - 45 min
Cals = 111

Warm up:
7 min (always include lots arm circles for boxing)


TRX Forward lunge/side lunge
TRX Squat
TRX Back lunge/curtsy lunge

Jacks - 1 min

Boxing - Jabs R & L
Boxing - 2 hits 2 knee ins
Boxing - 2 hits Oblique side to sides

Jacks - 1 min

Bench chest press
Bench dips w/ circle band
Bench straight leg lift w/circle band

Cool down:
5 min w/2 min stretch and 2 min neck/shoulder massage

Squats = 60

Jillian Michael Killer Butt and Thighs Review

Image: CollageVideo.com

This workout is worth every penny. It is not only working your buns and thighs but your core and arms too.

I give this workout a 10

She also adds some Yoga type moves and uses weights for the advanced so you never get bored. Plus she brings in some "old school" moves and some 30 Day Shred moves.
My advice, order it!

Level 1

Warm up:
(Repeat 2x)

Jump rope
Plank w/alt deep lunge outside plank arm
Military march (straight leg)
Pivoting crescent lunge w/switch leg hop

Workout:
(Repeat sets 2x)

Lunge squat combo (same leg works)
Static sumo squat w/toe lift then hop it
Chair pose w/leg lift
Dead lift
Glute kicks

Judo bridge
Mt climbers
Swimmers alternate arms
Plank to wide leg chair jump
Glute kicks

Fire Hydrants
Donkey kicks - bent leg or straight leg
Side plank w/straight leg raise - inner leg for abductor (bent knee optional on elbow)
Elbow plank side straight leg pulse 90 degree at front waist
Plank hamstring curl

Front kick back kick single leg balance
Deep lunge to warrior 3
Squat 3 way kick
High knees
Pendulum curtsy

Cool down:

Standing hamstring stretch (push pelvis forward)
Forward bend wide standing stretch - reach right, center, left (20 sec hold for each)
Cross over straight arm stretch

Level 2

Warm up:
(Repeat 2x)

Jacks
Lunge to standing split leg lift
Squat grapevine crossover
Flying pigeon (single leg crossed over sit back)
Windmill skaters (wider skaters)

Workout:
(Repeat each set 2x)

Speed squats
Surrenders (back leg down to kneel to ground then stand back up w/db overhead)
Sumo squats w/db in prayer
Single leg skater
Squat hops

Burpee to superman
Reverse squat in Goddess
Double unders jump rope
Statue of Liberty single leg squat w/db held overhead
Single straight leg thrust bridge


Jumping scissor lunge (same leg)
Single leg burpee
Chair step up w/backward lunge w/leg lift (advanced at db at chest)
Chair straight single leg lift bridge
Knee pop ups step back leg back on knee then jump up

Single leg standing extension
Side lunge hop
Dancing crab - opposite hand opposite ankle/toe
Plyo lateral hops (P90X)
Star Jumps (From Chair position jump up jumping jacks) (P90X)

Cool down:

Standing quad stretch
Side reach stretch
Forward bend R-C-L
Laying bent knee hamstring glute stretch

Level 3

Warm up:
(Repeat 2x)

Swing kicks in and out
Alternating elbows to knees side oblique crunch
Diagonal touch towns - windmills
High knees
Lying scorpions - Airplane arms, roll opposite leg back (kind like kettlebell roll ups)

Workout:
(Repeat each set 2x)

Downward dog right knee to left arm pit opposite knee under body roll
Table top knees off ground, frog hops or Downward dog hops
Crab kicks fast alternating legs (add plyo for advanced)
Mountain climbers single leg
Superman w/db

Hydro hops
Single leg extensions balance on one leg
Forward bend w/straight leg lift to behind you
Chair single leg dips w/db at chest for advanced
Cannon ball jumps (like Rockstar jumps w/o guitar)

Single leg dead lift R then L
Squat jacks w/bent elbows hands behind head (again P90X)
Squat w/side rounder kick R then L
Jump lunges alternate w/db at chest for advanced

Camel toe touch (genie) touch opposite foot for advanced
Oblique crunch straight leg standing side leg lift
Table top fire hydrant w/side kick
Bow

Cool down:

Forward bend R wide leg C then L
Low lunge stretching hamstring R then L
Bound Angle
Laying bent knee hamstring/glute stretch
Corpse pose


See more here or order where I did:
www.collagevideo.com/workout-video/jillian-michaels-killer-buns-and-thighs-video-6026


or at www.Jillianmichaels.com

Super Yummy Shake Recipes

Its almost pumpkin protein pancake season *insert jump up and down here!

Here are the latest Shakeology mix shakes that you can make.

YUMMO!


http://letters.teambeachbody.com/1eaa9bed3layfousibolznkiaaaaabbvmtulcqbmjuuyaaaaa



Plus you can make them with just whey protein if you want to.

However there are so many more benefits to Shakeology......check it out here if you like to know more and click the picture on the right side bar.


Squats - 60

Happy Fall :-)

Creating Memory Boxes

Here are the memory box pictures I made. I will take some of the inside when I get a chance and everything is organized.....Some things are tied in ribbons so far.
I created these from things I got from Michael's and I think they look great. The large one is for cards and memory things, the small one for pictures.

My New short do



Box 1



Box2



I still have to add some words on the front so I left space for that, I hope Diane can help me :-)


So many times I get people that love doing planks and pushups but have pain in the wrists. I did a video on this and if you have some discomfort you may want to check it out it is what I teach in class, and use myself.

www.youtube.com/watch?v=VgsVtz24Du8


Last night I finished the "Shrink the Fat Zones" Pilates workout by Denise Austin I give it a 9.

1. Love she uses a towel for resistance
2. Some flow moves are fun and challenging
3. She always talks about correct form
4. The core was very good, lots of variety (I love core)
5. You will feel the burn in the legs, but not so much in the glutes (so I took a point off for that)

Workout - Shrink your fat zones Pilates/ Denise Austin
Time of workout - 15 min (core only) + 40 = 55 min
Cals burned = 34 + 90 = 124

Last night was client workout and I did finish Pilates!!!

Finished the other 2 sections of Pilates took 40 minutes and I liked the flow very much.

Upper Body - rate 10
Lower Body - rate 9

Client workout:
TRX Single leg squats
TRX Pull ups
TRX T- stand

Dead lifts
Lunge with twist w/db
Cable cross overs

Laying tricep lifts w/db
Bent over rows
Squat w/lateral lifts

Bonus - Bicep curls

Squat challenge = 60

I am going to do a Yoga Movement Workshop on October 22nd and I can't wait. I will be creating some body weight training and using balls and bands.