A Fit Nurse: cardio

Showing posts with label cardio. Show all posts

Posted by Alyssa Schomaker / Sunday, July 19, 2015 / 1 Comment / A fit nurse , cardio , daily workouts , exercise , exercises for improving mood , fitness , fitness goals , fitness routine , fun workout , gym , leg workout

New Approach to Treadmill Incline Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwl6paIyL0EBKvZAeJ24yPrI3s8kdiu-ZvgZ4XyL9-Guxqxy-GuvlCe115CVYPncfCxHGbLPdXjuwY0jfGNW16-0-_H_o99UCDYL0Fl8t3HJMB-_B6H4FdIJ0ZtSuNaNM0i-fryZnM5016/s1600/treadmill+incline.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="treadmill incline in a workout facility" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwl6paIyL0EBKvZAeJ24yPrI3s8kdiu-ZvgZ4XyL9-Guxqxy-GuvlCe115CVYPncfCxHGbLPdXjuwY0jfGNW16-0-_H_o99UCDYL0Fl8t3HJMB-_B6H4FdIJ0ZtSuNaNM0i-fryZnM5016/s1600/treadmill+incline.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes less stress on your body than running. It targets muscles in your calves, thighs, and glutes, improves your cardiovascular strength, and is totally customizable for your fitness level! Try it out next time! You just might find you LOVE treadmill incline workouts. It is a great overall exercise.</span></span></div>
<b id="docs-internal-guid-b87918e3-97ef-cc19-cf22-7b72366ff864" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">For people who suffer from joint pain, high-impact workouts like running may cause additional stress on joints. Fortunately, joint pain doesn’t have to hold you back! Speed walking on a treadmill incline can give you all the same benefits of running, but without any of the aches because it is putting less pressure on your joints.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Not only does treadmill incline training cause less impact on your body and joints, but it targets your glutes, thighs, and calves in a more efficient way than walking or running on a level surface. Don’t we all want a toned booty and thighs, and long, lean calves? Treadmill incline workouts are a great way to do it!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Our cardiovascular system can also benefit from treadmill incline workouts. When you are walking up an incline, you are pushing your body forward, but also upward, which causes your lungs to breathe deeper and increases blood flow to your heart. Cardiovascular strength is so important in overall health, so it’s awesome that treadmill incline workouts are such an easy way to improve it!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Lastly, treadmill incline workouts are extremely customizable to your fitness level and fitness goals. You can modify the speed and the incline to keep you working toward your best you! Putting a treadmill at an incline between 10% and 15% is suggested, from there you can adjust your speed to wherever you feel comfortable! If you have to hold on to the bars, consider lowering your speed and your incline. Keeping your arms at your side in a normal walking formation will also help target your core muscles and improve the overall results from your treadmill incline workout!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Hope you give a treadmill incline workout a try next time you hit the gym! It’s a great way to mix things up from your normal routine, and it has so many benefits that it may become a staple in your fitness routine!</span></span>

A fit nurse, cardio, daily workouts, exercise, exercises for improving mood, fitness, fitness goals, fitness routine, fun workout, gym, leg workout

New Approach to Treadmill Incline Workouts

Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes l...

Posted by Alyssa Schomaker / Tuesday, May 26, 2015 / No comments / abs , beachbody , bike , bikini body , cardio , cycling workout , diet , exercise , fitness , fun workout , health and fitness , leg workout , quick workout , workout

How to Master a Cycling Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mastering a cycling workout on a green bike" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!</span></span></div>
<b id="docs-internal-guid-90e42bfc-7c22-676b-be7d-2e8b0d3622f8" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Intense Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quick Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for thirty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for fifteen seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds standing, and then in an easy gear for two minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I recommend cooling down for 5-10 minutes in an easy gear.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your </span><a href="http://www.afitnurse.com/p/free-membership.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FREE Beachbody account</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!</span></span>

abs, beachbody, bike, bikini body, cardio, cycling workout, diet, exercise, fitness, fun workout, health and fitness, leg workout, quick workout, workout

How to Master a Cycling Workout

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio wo...

Posted by Alyssa Schomaker / Friday, May 1, 2015 / No comments / body , cardio , exercise , exercise and fitness , fitness , Fitness motivation , health , inspiration , morning workouts , muscle , sleep , Tips , workouts

Motivational Tips For Morning Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights for morning workouts on a blue mat with an alarm clock." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;)</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Morning Workouts</span></b></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be Prepared</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Before you go to bed, get everything ready for your morning workout. Set out your workout clothes, pack your gym bag, and have a </span><a href="http://www.afitnurse.com/2015/04/power-breakfast-energy-for-your-morning.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">power breakfast</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ready. Not only does this make it easier for you, it may also help you feel more inclined to actually get out of bed since you spent the time getting ready the night before. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Your Alarm</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When you are going to wake up for morning workouts, set your alarm and place it across the room where you will have to get out of bed to turn it off. You could even set it to play some motivational workout music to try to get you mentally ready right away.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush Your Teeth.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> After you wake up, brush your teeth right away to prepare for morning workouts. The burst of mint will help wake up your senses, so you start to build energy right away. </span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make Friends.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Find a friend who will join you for morning workouts so that you have someone to keep you accountable. If you can’t find anyone who can work with your schedule, find a personal trainer and schedule early morning appointments.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Goal.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Write down your goals for early morning workouts. Do you want to get up at 6am three times a week? Make a schedule and then reward yourself when you follow through!</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spread the Word.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure at least a couple people know that you plan on doing some morning workouts. That way, you know you actually have to do the workout or answer to them. Another form of accountability is always helpful!</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be sure to get enough sleep before your morning workouts, so you feel refreshed and energized during and after the workout. Sleep is important, and not getting enough of it can have an adverse effect on the whole day.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep it Up.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’re not used to morning workouts, it could be difficult at first. Keep it up! Your body will eventually get used to it and it will become easier the more you do it. Persistence will definitely pay off!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Are you trying to get motivated for morning workouts? Joining a team of </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> professionals is another great way to start! I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">set up a meeting</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with you to discuss how we can work together to help you towards your fitness goals. Cheers!</span></span>

body, cardio, exercise, exercise and fitness, fitness, Fitness motivation, health, inspiration, morning workouts, muscle, sleep, Tips, workouts

Motivational Tips For Morning Workouts

Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snu...

Posted by Alyssa Schomaker / Wednesday, March 4, 2015 / No comments / Alyssa schomaker , cardio , Core , exercise , fitness , foam , foam roller workout , workout

Key Exercises for a Tightening Foam Roller Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIeds3gKe1QEAxLycwOcYCPa3V002QGCxP28IEJtYFJfoe0VUyhw9SHK9sbso5mu0gb7GS-380XOTtmmbx1G1EXDwoe1J4qoidvBkDFxVUJAUJ84sWTI_ItULiz9oMrVdmta7N-oQMckKE/s1600/foam_roller_workout.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Foam roller workout accessories including a foam roller and yoga block. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIeds3gKe1QEAxLycwOcYCPa3V002QGCxP28IEJtYFJfoe0VUyhw9SHK9sbso5mu0gb7GS-380XOTtmmbx1G1EXDwoe1J4qoidvBkDFxVUJAUJ84sWTI_ItULiz9oMrVdmta7N-oQMckKE/s1600/foam_roller_workout.png" title="foam rollers" /></a></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><br />Typically, a foam roller is used for myofascial release in muscles after a workout, but I’ve created a nifty foam roller workout to build muscle, all you need is the roller! Try this out on one of those days you can’t make it to the gym but can spare a few minutes at home.<br /> </span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">The Foam Roller Workout:</span></h4>
<span style="color: #444444; font-family: Verdana, sans-serif;">Chair Hold: Do a chair hold against the wall with your foam roller placed vertically between the wall and your spine. Hold for 30 seconds while lifting your right hand to touch the wall above you and left hand to touch the wall below you, keeping your arms straight. Alternate arms up and down during the chair hold. Repeat four times for this exercise in the foam roller workout.<br /><br /><br />Side Lunge: Stand with feet shoulder-width apart and hold the roller horizontally across the chest, with palms facing in on either side of the roller. Step into a deep side lunge, while lifting foam roller to straight overhead as high as possible. Return to standing and bring roller back to center. Repeat with opposite leg lunge. Do ten reps on each side.<br /><br /><br />Pike Roll: Sit in a pike position with the roller underneath your knees for this foam roller workout move. With one hand at each side, push hands into floor and lift bum so it’s not touching the ground. Roll legs forward, then backward as far as you can. Keep it slow and try to keep as little weight on the roller as possible. Do four sets of five.<br /><br /><br />Plank Holds: Hold a plank position with the roller underneath your ankles, focusing on keeping your back rounded and hips flat. Then, walk backward with your hands to roll the roller up to the thighs and hold the plank in an open shape, holding feet up as high as possible. Do four sets of ten seconds for each plank.<br /><br /><br />Sit Up Holds: Place the roller horizontally under lower back with your feet on the floor. Perform a sit up motion until abs are fully engaged, and then hold for ten seconds and lower back down. Perform ten times. You can intensify this foam roller workout move by holding weights while performing it. <br /><br /><br />Push-Ups: Hold a push-up shape with hands on the roller. Walk right hand to the floor on the right side and left hand to the right edge of the roller. Push up, and then walk hands to the left side of the roller and perform the same move on the other side. Do ten on each side.<br /><br /><br />Butt Lifts: Lay on your back with your feet close to your butt and on the foam roller. With your arms on the floor beside you, lift butt until hips are up and flat, hold five seconds and lower back down. Repeat this foam roller workout exercise ten times. <br /><br /><br />Leg Lifts: Lay on back with knees bent and feet on the foam roller. Extend the left leg out, keeping the right leg on the roller. Lift as high as you can with straight leg, then lower back down. Repeat ten times, then switch to right leg. Do three sets on each leg.<br /><br /><br />Warning: this foam roller workout can be pretty difficult to begin. Feel free to start with smaller numbers and work your way up. Also, this is a workout, not stretching; you can refer to my <a href="http://www.afitnurse.com/2014/11/the-foam-roller-and-sore-muscle-recovery.html">other blog post</a> about using a foam roller for myofascial release if that’s what your goal is. <br /><br /><br /><b>A foam roller workout is a great way to get a really great workout in with just one piece of equipment. Time to get your fitness on! </b></span>

Alyssa schomaker, cardio, Core, exercise, fitness, foam, foam roller workout, workout

Key Exercises for a Tightening Foam Roller Workout

Typically, a foam roller is used for myofascial release in muscles after a workout, but I’ve created a nifty foam roller workout to build ...

Posted by Alyssa Schomaker / Friday, February 27, 2015 / No comments / cardio , exercise , fitness , home , home gym , home vs. gym , joining a gym , workout

How To Decide On Joining a Gym or Home Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiahiV2utTwhVYG3kNKWymYxsGEyA7JQE0BZqiAm3o3mzCoi9Zwiv0zG3pbF4c3PUzyOrqglz6Nw3j4k_6b3yaTpThKkdJT3t0ScMdL5VyBVqBKG8H2QKLPhq4HDFCVJ07pAEbLCS076wxi/s1600/joining_gym.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Join a gym - gym equipment in a gym setting. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiahiV2utTwhVYG3kNKWymYxsGEyA7JQE0BZqiAm3o3mzCoi9Zwiv0zG3pbF4c3PUzyOrqglz6Nw3j4k_6b3yaTpThKkdJT3t0ScMdL5VyBVqBKG8H2QKLPhq4HDFCVJ07pAEbLCS076wxi/s1600/joining_gym.png" title="Joining a gym." /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Joining a gym is a great way to get or stay fit, but so are home workouts. So, which should you choose? Check out this list of the pros and cons of each and then decide which is better for you. Oh, and remember, joining a gym AND doing home workouts are great in combination! </span></span></div>
<b id="docs-internal-guid-0f83172c-c215-a4f6-524a-90b8e895b382" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
<br />
<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><b>Benefits of Home workouts:</b></span></span></h4>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Location. Obviously, your home is the most convenient location. You don’t have to worry about making the drive or finding a babysitter while the kids are sleeping. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">You can design your own program. The great thing about home workouts is you can decide on your goals and then find the workouts that will help you meet them. This is especially awesome if you have team Beachbody to help you out! </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Privacy. Not only can you do your workouts in peace, you can sing or blast music as loud as you want, look at yourself in the mirror as much as you want and no one will see. Plus, you don’t have to worry about anyone else’s germs being on the equipment you use.  </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">No membership fees. With home workouts, you pay the upfront cost of the workout DVD’s and the equipment you need and then you are done! There will be no monthly fees that get subtracted from your account.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Create your own environment. You can surround yourself with the environment that will help you work out the best. This might mean making it dark, turning a fan directly on you, lighting a candle, or inviting a friend to do the workout with you.  </span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
<br />
<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Challenges of Home Workouts:</span></span></h4>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Distractions. Sometimes the distractions of a messy room or other things that need to get done around the house can get in the way of a full workout.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Motivation. If you don’t know how to motivate yourself, the couch might have a stronger pull than your yoga mat.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Cost of equipment. You can buy expensive equipment that will cost you, but there are ways around this. Beachbody workouts use minimal equipment and a lot of them are designed to use the weight of your own body for intensity.</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
<br />
<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Benefits of Joining a Gym:</span></span></h4>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Great equipment selection. When joining a gym, you get to access all the benefits the gym has to offer. This includes a wide range of cardio machines, weight machines, free weights, pool, sauna and other offerings that the gym has available. </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Access to personal trainers. Personal trainers can help you come up with a plan and set up workout sessions to keep you accountable and motivated for gym visits.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Access to group classes. There are usually group classes to check out when joining a gym. This is a great way to learn yoga or how to get the best out of a spin workout.</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Less personal distractions. While there are people all around that can be quite distracting, joining a gym will give you less personal distractions. No mess to clean up, laundry to fold or refrigerator calling your name.</span></span></div>
</li>
</ul>
<b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
<br />
<h4 style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Challenges of Joining a Gym:</span></span></h4>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">More time spent. Joining a gym will end up using more of your time because you will have to drive to and from the gym. This can really be a problem when there aren’t many gyms near your home.</span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">No privacy. You can’t stop other people from joining the gym so there will always be people sharing the space. Plus, you never know what germs or body odors you will experience while at the gym. There’s always the chance that it gets crowded and you will have to wait for equipment to be available.</span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Costs. Not only will you have to pay a membership fee, some places require a start-up fee for joining a gym. Plus, there can be additional costs associated with personal trainers or group classes. </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Limited access. Joining a gym means you work around the gym’s schedule. Your workouts are determined by when the gym is open, not when it’s convenient for you.</span></span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Do you think joining a gym is right for you? Or home workouts? Or both? Whichever option is best for your lifestyle, I’m just happy you are committing yourself to fitness!</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

cardio, exercise, fitness, home, home gym, home vs. gym, joining a gym, workout

How To Decide On Joining a Gym or Home Workouts

Joining a gym is a great way to get or stay fit, but so are home workouts. So, which should you choose? Check out this list of the pros a...

Posted by Alyssa Schomaker / Friday, January 30, 2015 / No comments / abs , Alyssa schomaker , cardio , exercise , exercise and fitness , fitness , good posture , health benefits , posture , workout

Follow Up: Good Posture Exercises For Extra Health Benefits

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Good posture exercises like planks can help build core strength. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" title="Good posture exercises" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about how awesome good posture is, but not tell you how you can help it. So, here are a few exercises to try for encouraging and maintaining a healthy posture. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Good Posture Exercises:</span></span></h4>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Shoulder Rolls. Standing straight up, roll both shoulders forwards, up, backwards and down in circular motions. Good posture exercises like this one help you one open your chest and keep your shoulders back for a nice, tall, open stance.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Neck Stretch. Good posture exercises increase your range of motion and allow the muscles to relax. Stretching your neck is really great because you can usually feel the stretch all the way down the spine. Stand straight up with shoulders back and drop your chin to your chest as far as you can, relaxing as you drop. Hold for ten seconds, then bring chin all the way back up to tilt the head back just barely. Return to neutral, then drop the right ear to the right shoulder. Come back to neutral and drop left ear to left shoulder. I like to repeat this one 2-3 times, depending on how awesome the stretch feels. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Round Open On Knees. Many yoga poses are intended as good posture exercises. If you do yoga, this exercise will be familiar. Get down on all fours, then open the chest, arch the back and press your chin to the air. Slowly switch to a rounded back pushed high with chin down and bum tucked under. Practice big, deep breaths and smooth movement while you do this exercise.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Strengthen Core. Exercises that strengthen the abs are also good posture exercises because the abs support the spine and allow you to stand tall. I recommend doing lots of sit ups and plank holds. :)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Strengthen Back. Since strong abs are good for posture, the back muscles need to be strong too. Back muscles support the back and balance out the strength of the abs. Kneel on all fours, reach right arm straight out in front and left leg straight out behind and hold for 10 seconds. Switch and hold with left arm and right leg. This is great for both strengthening and stretching the back, two in one!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">These good posture exercises are great to help maintain healthy, normal posture. If you experience any extraordinary pain during any of these good posture exercises, go see a professional. If you think you might have a very specific posture issue, a chiropractor or doctor can help determine what exercises are best to help correct your posture. I hope you are able to enjoy all the benefits of healthy posture with these basic exercises!</span></span></div>
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abs, Alyssa schomaker, cardio, exercise, exercise and fitness, fitness, good posture, health benefits, posture, workout

Follow Up: Good Posture Exercises For Extra Health Benefits

It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about...

Posted by Alyssa Schomaker / Tuesday, January 13, 2015 / No comments / abs , Alyssa schomaker , booty toning , cardio , exercise , fitness , leg workout , swimsuit season , toning

Bum Toning Exercises To Lift and Tighten

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" imageanchor="1"><img alt="Woman practicing bum toning exercises. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" title="Bum toning " /></a></div>
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<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises. But I say, it’s the perfect time get fit and get your booty ready for bikini season! Here are some great exercises to start doing NOW to look great when swimsuit season comes back around.</span></div>
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<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bum Toning Exercises</span></h4>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Hip Lifts</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Lie on your back with your arms by your sides, knees tucked with feet on the floor. Lift hips up to the ceiling until flat, hold for 5 seconds squeezing the booty and hamstrings, then lower back down. For more intense bum toning exercises, keep knees together but extend one leg straight out in front of you while doing the same move.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Toe Touches</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Lay down on your back with arms by your sides and knees tucked up. Lift both feet off the floor so there is a line straight up from your butt to your knee. Alternate tapping toes quietly on the floor for two minutes for great bum toning exercises. Put on ankle weights to add even more punch to this exercise.</span></span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Leg And Heel Raises</b> - Stand with feet shoulder-width apart and good posture. Engage the glutes, thighs, and core as you lift and bend your right leg off the ground as high as you can. Keep your right knee up and raise your left heel up and down 5 times. Repeat on opposite side. These bum toning exercises can be difficult, so if it’s too much right away, gently rest your hand on a chair or counter for balance.</span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Squat Extensions </b>-  These bum toning exercises are a modification of the good ol’ squat. Start standing with your feet shoulder-width apart. Squat down as far as you can with chest up and back straight. As you stand back up, kick one leg out in front of you, then slowly bring back to the floor as you stand straight up. Repeat on other side.</span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Reverse Leg Lifts </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Lay down on your stomach on a bench or table, with legs hanging off from the hips down. Squeeze stomach, butt and back as you lift legs as high as you can, then lower slowly down. For a bum toning exercise that really burns, hold your legs at the top for 5 seconds before lowering back down. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Chair Marches </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Stand with feet shoulder width apart, facing a bench or strong chair. Lift and bend right knee until it is hip height, then place foot on bench in front. Stand up on right leg on bench, squeeze glutes, then lower back down to both feet on the floor. Repeat on other leg.  </span></span></div>
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<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do these bum toning exercises regularly to lift and tighten your booty so you look great in that bikini and sunshine. You will thank yourself later for what you put into it TODAY!  </span></div>
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abs, Alyssa schomaker, booty toning, cardio, exercise, fitness, leg workout, swimsuit season, toning

Bum Toning Exercises To Lift and Tighten

So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises...

Posted by Alyssa Schomaker / Tuesday, December 30, 2014 / No comments / abs , cardio , couch potato , fit , fitness , get fit , gym , home , home workout program , home workouts , sit ups , Success from home , workout

Get Fit At Home: A Couch Potato Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman getting fit at home. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" title="get fit at home" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this workout to be done from the couch, so there are no excuses! You can even keep the TV on while you get fit at home. Remember, you may need to decrease the numbers to start with and work up to higher numbers, or split the workout into 2 sets.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The couch potato workout to get fit at home:</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Sit Ups (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Lay on your back with your feet up over the back of the couch. Put your hands behind your head and do sit ups as usual. This is a pretty simple exercise to get fit at home.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Tucked Leg Lift Shifts (25 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Stand facing the front of the couch. Lift bent right knee up as high as you can keeping it on the right side, then pull forward so foot is over couch seat, without touching the couch. Return to side and lower down to standing. Repeat on left side.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Arm Circles (50 each direction):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the couch with feet straight out in a pike and good posture. Put arms out to the side and perform circles forward, then backward. Experiment with smaller circles and bigger circles for working different muscles. This will help you get fit at home because it’s a simple thing to do, but it will really start to burn!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Seated Leg Lifts (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the edge of the couch with good posture and hands on the couch for balance. Lift legs up as high as you can, then slowly lower down to feet on the ground. To intensify, stop your feet one inch before they hit the floor and immediately lift legs again.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Step Ups (15 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure your couch is extra sturdy for this one! You may need to take the seat cushions off. Stand at the front of the couch facing side ways. Place one foot on the couch with one foot on the floor. Step up so that you are standing on the couch with one foot, then lower slowly down to starting position. This will work your legs and glutes to get fit at home in no time. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Over Push Ups (25): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get into a pushup position with hands on the ground and knees on the couch, then perform standard pushups. Intensify by moving legs farther off the couch so there is more weight on your arms during the push up.  </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Butt Raises (25 each leg): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lay on your back facing sideways on the couch with one leg bent and one leg straightened out over the arm of the couch. Lift butt until hips are flat, then lower down slowly. To intensify, hold the straight leg 1-2 inches above the arm chair.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Push and Points (25 each foot): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Face the front of the couch and place right foot on the couch. Simultaneously switch feet so left foot is on the couch and right foot is on the floor, push and point your feet as hard as you can with each movement. Do this move as fast as possible for a way to get some cardio in while you get fit at home.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I’m making this too easy for you. :) It’s so easy to get fit at home, all you need is some effort! Next time you are feeling like a couch potato and haven’t had time to get your workout in, pull up this workout and get it done!   </span></span></div>

abs, cardio, couch potato, fit, fitness, get fit, gym, home, home workout program, home workouts, sit ups, Success from home, workout

Get Fit At Home: A Couch Potato Workout

I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this wor...

Posted by Alyssa Schomaker / Tuesday, November 25, 2014 / No comments / 30 minute workouts , abs , Alyssa schomaker , arm strength , arm workout , cardio , fitness , great arm workouts , muscle , upper body workouts , workout

Great Arm workouts to accessorize that little black dress

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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Great arm workouts are the answer to looking amazing in those strapless dresses, halter tops and swimsuits. And guess what? You don’t need to go to the gym to get toned arms. Great arm workouts can be done in the comfort of your own home! Here are the moves I’ve put together to use as one of your great arm workouts; doing this 3-4 times a week will get incredible results so you won’t have to think twice before choosing which shoulder bearing piece to wear. Work up to the numbers I suggest - start with whatever works best for you and then gradually increase.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMI5Cs5oCF1aTnA2NKW9sXj296a2rLxlC_psWgfsRs1GijpgSEqq7mEFk5t6dWZ0jjyOhTtSAfCqjHFvYICjlUQ5m8PVF0ey73bLer8I15qXZKOy0cNWTBaRacMk9VaFzrBeYletNyHmfn/s1600/IMG_3813.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMI5Cs5oCF1aTnA2NKW9sXj296a2rLxlC_psWgfsRs1GijpgSEqq7mEFk5t6dWZ0jjyOhTtSAfCqjHFvYICjlUQ5m8PVF0ey73bLer8I15qXZKOy0cNWTBaRacMk9VaFzrBeYletNyHmfn/s1600/IMG_3813.jpg" width="300" /></a></div>
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<b id="docs-internal-guid-5236e404-cefa-30af-2d39-e14f40548ab0" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">My top exercises for great arm workouts:</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Ups</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (25) - Standard push-ups are one of the best moves around. Great arm workouts usually involve push ups if you are looking for something that works every muscle in the arm in addition to the core. Make sure to keep your body straight the whole time. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Arm Circles </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(50) - This one seems simple but it can be a killer! Stand with feet shoulder width apart and engage the core muscles. Then put your arms straight out to the side and do 50 arm circles backward and 50 forward. For intensity in great arm workouts, add some weights!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Chair Dips</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (25) - Don’t forget about the triceps during great arm workouts. Put hands on the seat of a chair with fingers facing forward and feet on the ground in front of you with knees straight. Dip your booty straight down the ground and then push back up.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Up Circles</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (10) - Start in a push up position and shift your chest over your right wrist as far as possible, then lower down to one inch above the ground. Shift chest as far over left wrist as possible and then push back and return to normal push up position. Repeat 10 ten times and then do the same thing going in the opposite direction. If this one doesn’t make you sore, I don’t know what will!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push Up Jumps</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (20) - Involve the push up position as much as possible for great arm workouts! For this move, start in a push position then jump hands and feet out at the same time to make an X position with your body and jump back to push up position.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plange Dip</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (20) - Start in an elbow plank, then slowly rock forward until chin is one inch from ground and pull back to elbow plank position. This is also super awesome for the core so make sure to be squeezing your stomach too.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pike to Elbows</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (25) - Start in a downward dog position, slowly lower right elbow to the ground and then left so that both forearms are on the ground, then push right elbow back to straight and follow with the left. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pike Push Up</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (20) - Start in a downward dog position, then bend elbow to touch the top of the head to floor and push back up. This move is awesome for working the shoulders so make sure to fit it in!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">What are you waiting for? Get your great arm workouts done this week for extra confidence next week. Toned arms are in your future!</span></span></div>
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30 minute workouts, abs, Alyssa schomaker, arm strength, arm workout, cardio, fitness, great arm workouts, muscle, upper body workouts, workout

Great Arm workouts to accessorize that little black dress

Great arm workouts are the answer to looking amazing in those strapless dresses, halter tops and swimsuits. And guess what? You don’t nee...

Posted by Alyssa Schomaker / Saturday, July 27, 2013 / No comments / Body beast , cardio , Chalene extreme , fat , high intensity , HIIT , lean muscle , metabolism , muscle , program , training , transformations , Weight loss , weight training , weights , workout

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people who I thought knew the right answers. I will say that I did not find the right answers until after I turned 30! And it was transforming as well as freeing.<br />
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The misconception that women have is that weight loss makes you look good and this can only be achieved by cardio and reduced caloric intake. At the same time, most women believe that weight training will make you big and bulky and cause you to gain weight.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s1600/cardiomisconception.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s640/cardiomisconception.jpg" width="640" /></a></div>
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The REAL truth is the cardio weight loss program may actually be doing you more harm than good if not combined with a good strength-training program. It could also be the very reason you have belly fat. Surprised? Over exercising puts stress on your body and this stress releases the hormone, cortisol which is the belly fat culprit.  In addition, too long of a cardio burst depletes the stored glycogen in your muscles, forcing your body from anabolic (muscle building) state to a catabolic state (muscle depletion). I could get super technical but it’s not necessary. You simply need an understanding of why strength-training benefits far outweigh a cardio weight loss program.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s1600/strongnewskinny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s320/strongnewskinny.jpg" width="237" /></a></div>
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<strong>FACT</strong><br />
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A steady state cardio session such as running outside or on a treadmill for 45 min to an hour will burn around 400-500 calories during that session. The after-burn, which is the number of calories burned when you stop jogging lasts about an hour and burns a total of only about 30 to 100 additional calories. Weight training will burn calories for up to 36 hours after a weight lifting workout!<br />
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<strong>FACT</strong><br />
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The cardio weight loss program is not the key to burning body fat! Increasing your metabolic rate so that it burns fat AFTER you work out is the ultimate goal and the most efficient way to lose body fat. This can be achieved in a couple of ways…by building lean muscle and by performing high intensity workouts. The second causes your body to use up your stored carb energy source. Once this is depleted your body will burn fat post workout.  This is due to EPOC which is that high or excess post-exercise oxygen consumption. Because your energy output was so intense, your body works harder to bring in the extra much needed and depleted oxygen store which causes your metabolism to rise. <br />
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So you are probably wondering if all cardio is bad?<br />
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There is cardio for building muscle and melting fat at the same time.<br />
It is called HIIT, high intensity interval training. It involves alternating low to moderate intensity levels with high intensity levels.  HIIT has shown to be more effective, upward of 50%, as a cardio workout to raise metabolism in blasting adipose tissue as well as well as speeding up the metabolism.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s1600/turbofire2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s320/turbofire2.jpg" width="320" /></a> Examples of HIIT would include:<br />
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<li>Sprinting</li>
<li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=895599538001" target="_blank">Asylum</a></li>
<li>Split lunges</li>
<li>Jump rope</li>
<li>Box jumps</li>
<li>Running stairs</li>
<li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=75304674001" target="_blank">Turbofire</a></li>
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If you are looking for a great strength training program but, are unfamiliar with what exercises to do or the proper form. I highly recommend Body Beast and <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=25219364001" target="_blank">Chalene extreme</a>. I am currently doing the <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=1698965883001" target="_blank">Body Beast</a> program and am loving the results that I am seeing from the program. <br />
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Check out these ladies results from the Body Beast program:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s1600/bodybeastresults1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s320/bodybeastresults1.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" /></a><br />
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They look great right?<br />
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The other program that I love is Chalene Extreme!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" /></a><br />
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Check out the creator of the Bombshell dynasty,  Lindsay Matway and her results with Chalene Extreme.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s1600/lindsaymatwaychalene.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s320/lindsaymatwaychalene.jpg" width="320" /></a></div>
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Ok... ready to get your mind BLOWN away with some more 60 day results? This is JUST 60 days of eating right, drinking <a href="http://www.myshakeology.com/abbyfix" target="_blank"><span style="color: #94004d;">Shakeology</span></a>, and working out 5x a week for less then 40 minutes a day! Not that hard, but easy to do and easy NOT to do. However, they chose to press play everyday (maybe missed a day here and there) and committed to eating right about 80% of the time!<br /><br /> These results are a fellow coach Amanda McDonald's! Amazing right?! Look at that stomach! hello ABS!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s1600/amandachaleneresults.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s320/amandachaleneresults.jpg" width="320" /></a></div>
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The point here is do not be scared to lift heavy weights! The muscle you build will increase your metabolism and it will give that lean tone physique you have been searching for! Combined with clean eating and HIIT cardio 3x/week you are for sure to see results!</div>
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If you have any more questions click <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a> and I will help you find a program that will fit your goals!</div>
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Body beast, cardio, Chalene extreme, fat, high intensity, HIIT, lean muscle, metabolism, muscle, program, training, transformations, Weight loss, weight training, weights, workout

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people...

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? <br>
<br>
How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s1600/only25minuteseveryonehastimeforthat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s400/only25minuteseveryonehastimeforthat.png" width="400"></a></div>
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<span style="text-decoration: underline;">5-day quick start meal plan</span><br>
Day 1<br>
Breakfast: Raspberry Protein Shake<br> 1 c nonfat milk<br> 1/3 cup fresh or frozen raspberries<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. flaxseeds<br> 1 cup ice<br>
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AM Snack: Sweet citrus yogurt<br> 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel<br>
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Lunch: Chicken and Spinach Salad<br> 2 cups fresh baby spinach<br> 1/4 medium cucumber, sliced<br> 1/2 cup sliced mushrooms<br> 1 medium carrot, shredded<br> 11/2 tsp. extra-virgin olive oil<br> 4 oz. cooked chicken breast, boneless, skinless, sliced<br>
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl<br> · Drizzle with oil and vinegar; toss gently to blend<br> · Top with chicken<br>
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PM Snack: Turkey, Goat cheese, and avocado rolls<br> 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.<br>
Dinner: Grilled fish tacos with cabbage citrus slaw<br> 6 oz. raw cod (or flounder or fluke), washed, patted dry<br> 1/4 tsp. sea salt<br> 3 (4-inch) corn tortillas<br> 3/4 cup shredded raw cabbage<br> 6 fresh cilantro springs<br> 2 Tbsp. fresh lime juice<br> 1 dash cayenne pepper (to taste; optional)<br> 1/4 medium avocado, cut into 6 slices<br>
· Preheat grill or broiler to high<br> · Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside<br> · Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.<br> · Season with lime juice and cayenne (if desired)<br> · Top each tortilla wit two avocado slices; fold and serve<br>
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Daily workout: Alpha Cardio<br>
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Day 2<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s1600/tome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s320/tome.jpg" width="320"></a>Breakfast: Silky almond smoothie<br> 1/2 cup nonfat milk<br> 1/4 cup unsweetened almond milk<br> 1/4 cup water<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. all-natural almond butter<br> 1 cup ice<br>
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.<br>
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AM Snack: Grapes<br> 1 cup of red or green grapes<br>
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Lunch: Avocado Veggie Burger<br> 1 veggie burger patty<br> 1 whole-grain hamburger bun<br> 1/8 medium ripe avocado, mashed<br> 1 Tbsp. prepared salsa<br> 1/4 medium apple, sliced<br>
· Preheat grill or broiler to high<br> · Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.<br> · Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.<br> · Serve with apple on the side<br>
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PM Snack: High protein hard-boiled egg snack<br> 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.<br>
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Dinner: Chicken in foil<br> 1 (4-oz.) raw chicken breast, boneless, skinless<br> sea salt and ground black pepper (to taste; optional)<br> 1 medium new potato, sliced<br> 1/4 medium red bell pepper, chopped<br> 1/4 medium onion, chopped<br> 1 fresh thyme sprig<br>
· Preheat oven to 375° F.<br> · Season chicken with salt and pepper if desired. Set aside<br> · Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.<br> · Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.<br>
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Daily workout: Alpha Speed 1.0<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s1600/shakeology-scam.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s320/shakeology-scam.jpg" width="320"></a></div>
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Day 3<br>
Breakfast: Yogo Berry Blast Shakeology<br> 1 cup water<br> 1/2 cup nonfat vanilla yogurt<br> 1 cup fresh or frozen mixed berries<br> 1 scoop Shakeology, any flavor<br> 1/2 cup ice<br>
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AM Snack: Tropical Quinoa Snack<br> 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.<br>
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Lunch: The perfect food improved<br> 2 large hard-boiled eggs, cut in half, yolks removed and reserved<br> 4 tsp. mayonnaise<br> 1 tsp. mustard<br> 1 green onion, finely chopped<br> Sea salt and ground black pepper (to taste; optional)<br> Paprika<br>
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth<br> · Season with salt and pepper if desired<br> · Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.<br>
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PM Snack: Chicken and Swiss Cheese Cracker<br> 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese<br>
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Dinner: Lemon-dill halibut<br> 1 (6 oz.) raw halibut fillet<br> 1 1/2 tsp. extra-virgin olive oil<br> 1/4 tsp. lemon pepper<br> 1 dash sea salt<br> 1 fresh dill sprig, finely chopped<br> 1/2 cup cooked whole wheat couscous, hot<br> Lemon wedges (for garnish; optional)<br>
· Preheat oven to 500° F.<br> · brush both sides of halibut with oil. Place on baking pan.<br> · Sprinkle halibut with lemon pepper, salt, and dill.<br> · Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.<br> · Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.<br>
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.<br>
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Daily workout: Alpha Total Body Circuit<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s1600/iphonepics7913+879.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s320/iphonepics7913+879.JPG" width="320"></a>* * * * * * * * * * * * * * * * * * * *<br>
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Day 4<br>
Breakfast: Morning Delight Smoothie<br> 1 cup 100% orang juice<br> 1/3 medium banana, cut into chunks<br> 1 scoop Shakeology, any flavor<br> 1 cup ice<br>
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.<br>
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AM Snack: Cinnamon-Ricotta Berries<br> 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.<br>
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Lunch: Sirloin-Topped Arugula Salad<br> 4 oz. raw lean top sirloin steak<br> 2 cups fresh argula<br> 10 cherry tomatoes (or grape tomatoes), cut in half<br> 1/2 cup canned, drained artichoke hearts<br> 1 1/2 tsp. extra-virgin olive oil<br> 1 Tbsp. balsamic vinegar<br>
· Preheat grill or broiler to high<br> · Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.<br> · Place arugula, tomatoes, and artichoke hearts in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br> · Cut sirloin into thin slices; place on top of salad.<br>
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PM Snack: Tuna and celery boat<br> 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil<br>
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Dinner: Roasted Tofu with Veggies<br> 1 lb. firm tofu, drained, cut into cubes<br> 5 cloves garlic, chopped<br> 12 oz. green beans, trimmed<br> 1 cup medium mushrooms, cut into quarters<br> 1 medium onion, cut into chunks<br> 3 medium red potatoes, cut into quarters<br> 1 Tbsp. extra-virgin olive oil<br> 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)<br>
· Preheat oven to 375° F.<br> · Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.<br> · Sprinkle with seasoning blend if desired; toss gently to coat well.<br> · Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.<br> · One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.<br>
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Daily workout: Alpha Ab Intervals<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s1600/t25faststat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s320/t25faststat.jpg" width="317"></a>Day 5<br>
Breakfast: Peanut butter cup Shakeology<br> 1/2 cup water<br> 1/2 cup unsweetened almond milk<br> 1 Tbsp. all-natural peanut butter (or almond butter)<br> 1 scoop Shakeology, any flavor<br> 1/3 medium banana, cut into chunks<br> 1/2 cup ice<br>
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth<br>
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AM Snack: Fresh Melon<br> 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)<br>
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Lunch: Turkey and vegetable sandwich<br> 2 slices whole-grain bread<br> 2 tsp. prepared pesto sauce<br> 1/4 medium avocado, sliced<br> 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced<br> 1/4 medium cucumber, sliced<br> 1 slice medium tomato<br> 1 thin slice medium red onion<br> 2 romaine lettuce leaves, washed, patted dry<br>
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.<br>
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PM Snack: Roast Beef Roll-Ups<br> 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.<br>
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Dinner: Chef Salad<br> 2 cups chopped romaine lettuce<br> 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped<br> 1 oz. low-sodium, nitrite-free, lean ham, chopped<br> 1 oz. part-skim mozzarella cheese, chopped<br> Medium potato, chopped<br> 1/8 medium avocado, diced<br> 5 medium black olives<br> 1 tsp. extra-virgin olive oil<br> 1 Tbsp. red win vinegar<br>
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br>
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Daily workout: Alpha Lower Focus<br>
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I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress!<br>
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As always you can <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Message</a> me if you have any questions or need support to a healthier you!

5 day quick start, breakfast, cardio, chicken, dinner, eggs, Focus T25 meal plan, Insanity, lunch, meal plan, nutrition for T25, peanut butter, quick start meal plan, shakeology, Shaun T, snack, turkey, workout

Focus T25 5 day Quick Start Meal Plan

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Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Morning Meltdown 100 test Group

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