Pool Workout: Stay Cool While Torching Calories

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I don’t mind the Summer heat until I try to get in an outdoor workout.  The salty sweat getting in my eyes and humidity zapping my ‘umph’ has me settling for indoor cardio.  After weeks of staring at the time on the stairmaster, I’m ready for another solution.

I designed this water workout to burn tons of calories and feel like play. This is my solution to stay cool while being out in the open skies.

What you need:

kickboard
towel
Motown music (my favorite for this workout)

Circuit 1: repeat 3 times

(if you have a small pool select the time option instead of laps)

  1. Free Style Swim:  6 laps or swim for 4 minutes non-stop
  2. Water Jog:  2 laps or 2 minute
  3. Flutter kicks: 2 laps or 1 minute
  4. Push up on wall:  10-15 reps

Water Jog:  

Jog around the sides of the pool.  When you get to the deep end, tread water and keep going!

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Flutter Kicks

Using your kickboard, keep your legs straight and kick with force.

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Wall Push Up

Use your upper body to lift yourself up out of the water with just a small amount of help from your legs.  Slowly lower yourself down.

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Circuit 2:  repeat 3 times

  1. Ab crunch:  10-15 reps
  2. Double leg lift:  10-15 reps
  3. Tread water:  1 minute
  4. Otter Roll:  30 seconds

Ab Crunch

I like to put my leg on my towel so they don’t get scratched.  It’s not a big movement unless you choose to go underwater with it;)

Here are a few modifications to choose from:

option 1

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option 2

*arms in front

*OR arms in front, hold your nose and go under

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Double Leg Lifts

This is challenging for the abs because you are getting resistance from the water.

A modification is to alternate leg lifts.

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Treading Water

Vigorously treading water can torch around 10 calories a minute, same as a six-mile-per-hour run.

Pretend like you are running.  Use your upper body to help you stay afloat and make circular motions with your legs.

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Otter Roll

Hugging a kickboard or a beach ball to chest, float on back, legs extended, feet together.
Roll toward the right by using the entire body — shoulders, hips, core, legs —to rock from side to side with head above water.  (like an otter spinning in the water)
Continue for 30 seconds, alternating direction of roll.

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I’m still working on perfecting this move;)  It definitely got my heart rate up and I felt my abs!

You’re breaking a sweat even though you might not realize it so make sure to drink water. Have fun torching those calories!

 

 

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Buff Bride: How I’m Getting Ready For My Wedding Day

We’re getting married!

Planning our wedding has been fun with only some stress since we are keeping it simple.  We decided on a beach wedding with an exotic honeymoon in the rainforest of Puerto Rico!  We have no color scheme, just the backdrop of a sunset and ocean waters.  Just thinking about it is relaxing.

Our love story began December 8, 2012 at a powerlifting meet in Hattiesburg, MS.  It was my first competition, and I was a bundle of nerves and pre workout!  He had showed up to support his daughters who happened to be my teammates.

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My first thought about him was how inspirational he was, and he said it was my aura that drew him to me-:)  After the meet we all meet up at the restaurant to celebrate our wins.  He drove me home that night, and we both knew we hand discovered someone special.

We’ve had our ups and downs, but a perfect relationship isn’t perfect, it’s just that both people never give up.

couple holding

This might sound crazy (love can do that to ya!) but we’ve been engaged a couple of times before, but on March 26th of this year it was for real!  My baby told me he would never leave me, and he gave me his grandmother’s ring—again;)

I’m excited to be sharing my wedding journey with you in my Buff Bride Wedding Series, along with tips and diet advice to help you look and feel great for your big day!  It’s my hope that getting fit can be more about fun and an escape from all the mania that can come with wedding planning.

My first tip is to enjoy the journey, and here’s how:

  • When you feel stressed reflect on your love story.
  • Find humor in the small scale problems that pop up.
  • Laugh!  It decreases stress hormones, boosts your immune system and does wonders for your mood.

I would love to hear where you met your bride or groom, and see a couple’s photo!  Be sure to hashtag #healthyjustice when you share:)  Let’s go from barbells to wedding bells together!

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Build-A-Booty Part 3

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In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

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Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

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Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

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Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

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Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

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Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

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10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams

 

Build-A-Booty Part 2

Building a beautiful fit booty requires you to literally work your butt off, however, that doesn’t mean the process can’t be fun!  I love glute day!  Working out these large muscles challenges me to push my body, and I love that feeling!  I also enjoy the variety of exercises and methods you can use to train your glutes.

Working out with a friend that brings passion into her workouts helps keep it fun and challenging.  You see him or her hitting a certain number of reps, or practicing good form and it makes you want to push that much harder.

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practicing sassy poses with Sarah between sets;) LOL🍑🍑

My recommendations for the Build-A-Booty Challenge:

  1.  Train your glutes/legs twice a week.  For example, Monday and Thursday, just make sure to have enough days between to rest the muscle groups.  For another complete leg workout: https://healthyjustice.wordpress.com/2014/09/08/rockin-leg-routine/
  2. Warm up for 5 minutes with cardio and use the foam roller to stretch before starting.
  3. Practice the guides from Build-A-Booty Challenge Part 1:  https://healthyjustice.wordpress.com/2016/04/22/build-a-booty-challenge/

Here is a complete workout that Sarah and I did last week.

Hip Thrusts 4×12

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I like starting with this move to isolate and activate the glutes.  I wrap a pad around the barbell and use  large weights because it makes it easier to get into position.  A modification is to do a bridge on the floor.

Deep Squats 4×12

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My focus is on going deep and having a strong mind-body connection.  I choose a weight that allows me to get that depth while keeping good form.  A modification is to perform a squat on the smith machine.

Single Leg Press 4×8-10

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I don’t have to put any weight on the leg press for this exercise.  You can use the non-working leg to self spot if you need that little bit of help on the push up.

Superset the Single Leg Press with the Bulgarian Split Squat 4×10

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Make sure your working leg is positioned well enough in front so the knee tracks over the ankle.  Keep your chest lifted.  Think about pushing up through the heel so you will better activate your glutes.

Sumo Squat 3×15

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I like doing these between two benches to get more depth and recruit more glutes.

Superset Sumo Squat with Single Leg Deadlift

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I love heavy Stiff Leg Deadlifts more than anyone, but this exercise is challenging in a way that will wake up untapped muscle fibers.  Work your balance, core and different muscle fibers to get even the most stubborn glutes to grow.

A modification is to do this on the floor.  I stand slightly off center on top of the bosu ball.  

NOTE:  If you haven’t done single leg work, you’ve got to start working it into your training.  We all have one leg/side that is more dominant and stronger than the other.  Single leg exercises addresses those muscle imbalances and helps you gain even greater strength and power in your athletic lifts.

Enjoy your workout and make sure to stretch!💞

 

 

Build-A-Booty Challenge Part 1

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The infamous “Tiller butt”used to be a joke in my family, especially among the cousins, as something we didn’t want to inherit.  My how times have changed and now that voluptuous booty is something that is desired!  I got what I wished for and didn’t wind up with the “Tiller butt,” so now I’m building it;)

Just to clarify, I’m not interested in getting a BIG BUTT as much as I’m interested in building a FIT BUTT! I think a nice round and muscular booty is attractive, so I’m a bit obsessed with training my glutes.

If you want a shapely fit butt then my Build-A-Booty Challenge is for you!

Here are the guidelines:

  1.  Go Deep!  When you are doing squats, go low and break parallel.  You are not engaging all the muscles of the glutes if you are not going low.  Lighten up the weight if that is what it takes for you to get it down.
  2. Work Hard!  The glutes are dense and thick muscles so you can’t play around with light weight and expect to get results.  Attack your training with intensity.  Go as heavy as you can while keeping perfect form.  Superset, dropset, and hit every plane of motion.
  3. Train Smart!  You are training hard and getting your muscles sore so rest is crucial. If you are continually tearing down the muscles with no rest they can’t come back bigger and stronger.
  4. Be Passionate!  When you are passionate about something you will find a way to overcome challenges and not let anything stand between you and the object of your desire.  Focus in and remove distractions.  When you are performing an exercise focus on nailing your form and squeezing your glutes.
  5. Be Patient!  Fit Booties aren’t built in a day or in two weeks!  I’ve been weight training seriously for ten years, and I’m still building my glutes.

I will be sharing workouts in the weeks to come to go along with your challenge, but for now make a mental shift and apply these guides in the way you approach your training.

033I’m available for personal and group/partner training as well as health coaching. If you have a lot of weight to lose and need support, that is my specialty.  I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP. I can work with you locally or out of state. Send me a message, and I will be happy to share my services with you.

 

 

 

 

 

 

 

 

Best Exercise To Build Your Butt

  The one exercise you MUST always include in your leg/glute workout is the hip thrust & here is why:

  1. If you want to rock those jeans and fill them out nicely.  🔊FYI guys, women like a nice butt too, and experts say they have some demure subconscious thoughts associated with nice buns! 😋
  2. Increase your speed, power and enhance athletic performance.
  3. Perform better on your squats and deadlifts.

According to Bret Contreras, a Ph.D. candidate in sport science and the world’s foremost authority on glute training. “It’s going to give you more power when sprinting, cutting, twisting and rowing.”

💬It can be an embarrassing exercise to do, so I generally position a bench to where I have a wall in front of me;)

What you need to get started:

  • Large crossfit style plates which allow you to roll the bar right over the thighs to get into position.   
  • If you don’t have these available at your gym you have a couple of options.  1.) You can use smaller plates and sit on the bench with the barbell then wiggle into position.  2.)  You can have a partner lift the bar and gently place it over the hips for you.
  • A cushion or towel to wrap around the bar.
  • A Bench

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Here’s how you perform the hip thrust:

  1. Roll the barbell over your hips
  2. Position your upper back on the bench.
  3. Set up with a medium foot stance.
  4. With the barbell positioned in the hip crease, press through your heels, pause and squeeze your glutes at the top.
  5. Make sure you achieve full hip extension.  If you are unable to lock out the hips, then your weight is too heavy.

*I like to keep the weight low to ensure I achieve full range of motion with every rep.  I perform 4×10-12 reps.

Have a great day and workout!