Candy Crusher Halloween Workout

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Did you eat too much candy this weekend?  Let’s crush those calories and have fun doing it!

 

 

 

This is a Halloween-themed workout I put together for my morning bootcamp class.  It is a total body workout that will burn some serious calories!

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Repeat each circuit three times.

Exercise descriptions provided at the bottom of the blog.

Circuit 1

  • Run a couple of laps or run for 2 minutes at a fast pace.
  • Next, take it into the BOOty blast exercises.  Perform each exercise for 45 sec.

Circuit 2

  • Thriller shuffle reaction drill– Get into a squat position (pretend like you are playing defense in a basketball game).  For 45 seconds randomly shuffle right to left.  If you have a partner, have them randomly call out ‘right’ or ‘left’ commands.
  • Killer arm exercises.  Perform each exercise for 45 sec.

Circuit 3

Exercise descriptions:

Wall squat– Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Adjust your body position so that your knee joints don’t go over your ankle joints.

Sumo pulse– Get into a wide stance toes slightly turned out and squat low.  Stay at the bottom end of the movement as you do tiny pulses.

Bridges– Lie on your back with your knees bent and your feet flat on the floor. Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your body back to the floor.

Spider pushups– Place your hands on the floor underneath your shoulders and get into a push-up position.
Move your left hand forward and bend your elbow while simultaneously stepping forward with your left foot and draw your knee to the elbow.

Bicep curl to an Arnold press– http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press

Witches cauldron– Perform a plank with your arms on a stability ball.  Make tiny circles toward the right for 10 seconds then repeat on the left.

Reverse crunch with medicine ball– Place a medicine ball or towel between your knees.  Pull your knees in toward your chest and do a small hip lift.

Scissors–  Lying on your back with your legs extended off the floor, alternate crossing your legs.

Wall sit twist- Get into your wall squat position with a medicine ball.  Alternate tapping the medicine ball to the right and left.

 

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The Muscle You Must Work To Break Through Plateaus

Working out is easy, eating healthy is tough but it’s the mind that is the hardest to train.  You can get on the Elliptical for an hour and lift weights five days a week but if you don’t get a grip on your mental fitness you will struggle every inch of the way to reach your goals.

Here are the things I’ve learned from my own life and in observing my clients that might help you conquer the mental game.

  1. Make peace with failure.  I’ve competed in about five bodybuilding competitions and never won first place.  I’ve done duathlons and powerlifting competitions where I’ve won some and lost many.

383850_243108732428192_399410553_nMy first duathlon I rode the entire race with the front brake on.  Talk about feeling like a novice!  The whole race I was so confused why everyone was passing me;) LOL  I learned from that experience and never repeated that again!

If you’re new to the gym or trying a new sport, don’t expect yourself to be an expert overnight.  Give yourself time to learn, consider getting a coach or personal trainer and don’t be afraid to fail.

2.  Your mind quits long before your body does.

This was something my triathlon coach would often say to our team during training.  He would usually say this when we were all dog tired and he would challenge us to pick up our pace.  He was right, I found that my body could go harder.  His influence helped me reach another fitness level, become a better athlete and personal trainer.

img_3708This is one of my client’s who came to me with goals that she wanted to accomplish. I would be doing her a disservice if I didn’t challenge her to push past her comfort zones.  We are always able to laugh, but we mean business;)

There is going to be discomfort, the mind will scream ‘STOP!  That’s enough!’  There can be no change if there is no challenge.

Hire a personal trainer, get a workout partner or join a fitness group that will call your bluff. Think about it – your last workout did you give yourself an out to stop?  A good personal trainer will know when you can do more and push you to achieve your best.

  • What helps me to always give my personal best is to ask myself, “can I go one more minute?  Can I do two more reps?”
  • If you’ve been doing the same 3 sets of 12 for months, make it 4 sets of 12.  If you’ve been running at the same pace on the treadmill, increase your pace or add more of an incline.

3.  When your focus stops your power stops.  The past few months my mental motivation has been slipping and I’ve had a harder time getting to the gym.  I’m realizing that because I’m always multitasking I’m mentally exhausted.

There is value in focusing on one thing at a time.  Focusing the mind helps you be more at ease in the present in the moment.  Focused attention slows the clock down and makes life more full.  My personal goal is to focus in on one task to help me regain my mojo and bust through my mental blocks.

Feel free to comment what ideas you will try.  Remember….b1ckhfziaaakezz

 

 

 

How To Get Past Self-Doubt

e70ac32b65a192c48a868b98692ab651What if I told you that believing in yourself is a concern of God’s?   Humility is a virtue, but there is nothing honorable about walking around defeated and insecure.  Philippines 4:13 says, “I can do all things through Christ who strengthens me.”  How many times have we quoted this verse, but not really believed the words?

Self-doubt used to be a major factor in my life and continues to be in varying degrees, but I’m so much better these days.  I’m sure my being small , (one of my coaches used to call me half pint;), having a soft voice and being taught to be a good girl played a role in these insecurities.  God has been teaching me throughout my life that just because I might feel small that doesn’t mean I don’t have greatness inside of me.

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I believe we all have potential.  Romans 12:3 says He has dealt to every man the measure of faith.  The key is to expose yourself to people, challenges and opportunities that will draw out the greatness that is inside.

You can’t overcome what you can’t confront. TD Jakes

Steps to confront your fears and achieve your potential:

  • Notice the voices of self-doubt in your head.  The monsters inside your head aren’t so scary when you turn the lights on!  Understand that you might fail, people might judge you and they won’t always love you or your work.  That’s okay.  What’s important here is that YOU love YOU.
  • Do it afraid.  You don’t have to be perfect, that’s not what this is about.  It’s about you learning to believe in yourself.  It’s about who you become by confronting your fears and doubts.  Moses was one of the most insecure people in the Old Testament, but he was also one of the greatest leaders of all time.  One of the things that made him great was that he did things afraid.

In spite of his speech impediment, Moses stuttered his way to greatness!

  • Lean into the discomfort.   There will be opportunities presented to you that are not going to feel natural but YOU CAN push through.  When your mind screams no, let it have it’s temper tantrum, and just keep on pushing a bit beyond your comfort zones.

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Pumpkin Protein Muffins

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I love the Summer with the longer days of sunshine and beach trips so it’s hard for me to say goodbye. The one thing that helps to make it better is pumpkin.☺️

I especially love baking with this fruit, yes, pumpkin is technically a fruit, crazy huh?  These pumpkin protein muffins do not disappoint!  They are nutritionally packed with vitamin A, fiber, protein and natural sweetness!  What this means is that you stay fuller longer so you have the perfect healthy snack-:)  WIN!

I decided to top my muffins with a cream cheese protein icing. I’ve included that recipe for you too:)

Oh, by the way, you could totally use this same recipe to make pumpkin protein bread.

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Ingredients

1 1/4 cups oat flour (read below for making your own)

1/2 cup oats

2 scoops vanilla protein powder

1/4 cup Stevia or 30 drops of organic stevia

1 tsp cinnamon

2 medium ripe bananas

1 1/4 cup pumpkin (no sugar added)

1 whole egg

1 tsp vanilla extract

1/2 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

Directions:

  1. Preheat oven to 350 degrees.
  2. Mash up the bananas and mix with wet ingredients.
  3. Place all ingredients in a large bowl and mix well.
  4. Place batter in prepared muffin pan and bake for 12-15 minutes or until cooked through. If making banana bread bake for 20-25 min.

*Grind up oatmeal in a blender until it’s a fine consistency to make your own oat flour.

*I freeze these and keep some in the frig for a snack when I have craving for something sweet*

Cream cheese protein icing:

2 oz low fat cream cheese

1/2 cup of Greek yogurt

1 scoop vanilla protein powder

10 drops of stevia (1 Tbsp for powder stevia)

2 Tbsp almond milk (or whatever milk you have)

1/2 tsp cinnamon

Our Wedding Day

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I’ve always dreamed of being married outside so this time around I was excited to plan a romantic beach wedding.  I couldn’t wait to say our vows with the sun setting behind the emerald blue waters of the Gulf of Mexico. The week of our wedding that vision came to a squeaky halt when the rains came in and it didn’t stop!

I went back and forth between disappointment and hope.  I finally accepted that Mother Nature can’t be stopped and that I needed to get a grip on my perception of things.  Instead of fighting against the circumstances I decided to embrace the rain and make the best of it!

It would be fun kissing in the rain!  LOL  We could get a picture like the sexy one from the movie Notebook where Allie and Noah kiss in the pouring rain:)

I was about to get blue rain boots and white umbrellas, but my man stopped me!  That was a bit much whimsy for him;)  In my quest to find the silver lining I discovered the superstition that rain on your wedding day is good luck!

Superstitions of rainy wedding days: 
  • It symbolizes cleansing from sadness in your past.
  • When you “tie the knot” on a rainy day is signifies that your marriage will last.  This is because a knot that becomes wet is very hard to untie.
  • Rain signifies washing away of bad memories or occurrences.  The gift in this is that you get a completely new, fresh chapter in your life.

Don and I have both been through a lot so these beautiful thoughts resonated with me.

The good news is that we had the luck of the rain without getting rained on!  The hour of our ceremony the rains stopped.😀  It was perfect and all about us.

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  When you’re older, you’ve been through things, you’ve made mistakes. So you come into it (a second marriage) still giddy, but wanting it to last.  -Nicole Kidman

Sometimes it takes a heartbreak to shake us awake, at least it did for me.  I have found that everything that I went through makes me appreciate my husband and our life together even more.

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In our ceremony our wedding officiant, Ken, had us take a moment to talk about our wishes. We then threw our seashells into the giant wishing well.  Afterwards I got hoisted off my feet and the games were on! LOL

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Not exactly the Notebook scene, but we sure did a lot of kissing that day and still do!❤️

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Some things really are better the second time around.

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