Lower Body “Winter” Workout

It’s officially winter which means the weather is finally cooler in Gainesville. Florida “winter” is high 70s high 40s (no snow shoveling for us!) so I’m loving working out in the garage. This lower body circuit requires dumbbells, a jump rope and a bench, chair or cooler to rest your foot on for Bulgarian split squats.

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Upper Body Circuit

Hey, hey! It’s been about two months since I last posted but I plan to post much more regularly now. Get excited 🙂

Today I have an upper body circuit for you. I completed this workout in my garage but it can be done at the gym as well.

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Grape & Pecan Chicken Salad

This chicken salad is my husband’s favorite lunch. Whenever I ask him what he wants for lunch for the week, the answer is always chicken salad. Why do I still ask? I dunno. The addition of grapes and pecans makes it a little fancier than everyday chicken salad and adds a really nice crunch.

One of the main ingredients of any chicken salad, tuna salad, any meat salad really, is mayonnaise. Not all mayonnaise is created equal. Why? Because, most commercial mayos are made from highly processes, refined oils that easily turn rancid.

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Lower Body Supersets

Hey, hey! Happy August!

To say that I am not the most technologically savvy person is an understatement. So, feel free to judge my next comment. I just, as in this past week, realized that you can “add variety” to Pandora stations. I was thrilled to discover this (about a decade later than the rest of the world) because I was getting bored of the stations I had. So far, I have two combo stations that I am loving for training.

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Tread-Plyo Cardio

Combining plyo exercises with an incline treadmill makes for a killer workout. If you are not looking to break your neck, perform the plyo exercises off the treadmill.

So here’s an example of how it goes. Walk on the treadmill for 3 minutes at 3.5 mph and a 10% incline. At 3 minutes jump off the treadmill and complete 15 jump squats. Rest off the treadmill for 30 second. Hop back on the treadmill and continue.

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A Simple Step Towards Optimal Health – WATER!

Take this pill and lose weight without changing what you eat. Do this exercise for 10 minutes a day and lose 10 pounds in a week. The diet and exercise markets are full of minimal action, high reward promises. Of course, these are bullshi*t promises but there is some truth behind the reason why they are so prevalent. We (as in us humans) want to improve our health BUT we want to take minimal action and see maximum results. Luckily, a big step towards optimal health requires minimal action and provides great rewards…drink more water! Water is the most common nutritional deficiency in the American population!

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Go To Green Smoothie

As a daily goal, I aim for a minimum of 2 servings of greens.

One serving of greens = 1 cup of raw greens, 2 cups of cooked greens or 1 scoop of greens powder.

This smoothie takes care of my minimum requirement as it includes 1 scoop of greens powder and 1 cup of raw greens.

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Full Body Burn Circuit

This is a workout I did in my garage but it was more like doing it in a sauna since its 95 degrees and humid as hell here in FL!  The only equipment needed is dumbbells (DB).  Please listen to your body and modify as necessary. Enjoy!

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My Fitness Philosophy

As we get to know each other it is probably important that I share my fitness philosophy and food philosophy with you. I will address fitness here and food in another post.

For me, movement and exercise is just something I have to do. Without exercise I get antsy, I get grumpy; people don’t want to hang out with me. The desire to move and exercise has been a constant in my life but the way I move and exercise is always changing.

Here’s a quick timeline of movement and exercise in my life.

Childhood: ballet, jazz, gymnastics, 50 yard dash enthusiast

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Middle school: ballet, ballet, ballet

High school: swim team, dance team

College: cardio, cardio, cardio, Disney ½ marathon

Post-college 2011-2012: body building style weight lifting and cardio at the gym, NPC bikini competitions

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2012-2013: CrossFit style workouts

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2014-2015: After prepping for NPC bikini competitions and participating in CrossFit style workouts for a of couple years I was burnt out. Throughout 2014 and 2015 I worked out on and off doing a little bit of everything from circuit workouts, to hot yoga, to Orange Theory, to bodybuilding programs to just walking the dog.

2016: This year my goal is simply to listen to my body and move in whatever way feels best each day. I don’t need to push myself to have a 6 pack and compete in bikini competitions and I don’t want to do workouts so intense that I feel like puking. I have been working to find a balance with circuits, yoga, walking, spin, and rest. This is what’s working for me right now. I will share my circuit workouts on the blog. For the most part, they can be done at home with minimal equipment.

My fitness philosophy these days boils down to this – move daily in whatever way feels best to you. This may be different every day. One day you may want to lift heavy and the next day you may want to do some restorative yoga. Movement and exercise have numerous physical and mental health benefits and are an important part of wellness. The key is finding activities that you truly enjoy. Forcing yourself to participate in workouts that you hate will be stressful and short lived. Try new activities and find the ones you love because those are the ones you will stick with. Now go get moving!