A quick and sweaty workout session!

Today's workout is a very quick cardio session you can toss into the middle of your strength training workout to up your heart rate or it can stand alone. Done once, twice, or three times it's a good challenge and you will feel worked!

Make sure to properly warm-up, cool-down and stretch before any workout. Remember to modify an exercise that does not feel appropriate for your body.  

Half Burpee: Plant your heads down and find a position. Hop your feet in towards your hands lifting your hips high and hop them back out to your plank position.

Criss Cross Knee Touch: Start with your feet hip width distance apart, then begin by crossing your right foot over your left, hop to place your left foot over your right, and then jump both of your knees up to your chest and touching your hands to your knees.

Questions about any of the other exercises leave a note and I will be sure to get back to you!

How to Food Prep. The details and more!

So I've been asked how do you food prep? How much time does it take? What do you make? How do you plan for it?
Let me break it all down for you:-)

First things first, I started food prepping on Sundays for the week because Ryan and I have completely different work schedules that sometimes allows me to cook dinner at night at sometimes we get home at 8:30pm and have nothing prepared leading us to snacking or even worse being too tired and going straight to bed without dinner.  I also have the luxury of eating all of my meals at home and Ryan brings his lunch to work so that's where preparation comes into play to provide us to complete meals that don't require any time or much clean up during the busy work days.
I start by collecting recipes and on Friday or Saturday I sit down and make a list of the meals for the week and the grocery list that goes with that.  Sunday morning I hit the grocery store bright and early to avoid the lines, I get my exercise in (usually run or yoga) and then it's to the kitchen to start cooking and I try to get this all done before noon so that we still can have a day together.

Here is an example of what a week of food prep for 1 looks like (I actually made this for a client):

Breakfast: 5 smoothie packs containing 1 large handful of fresh spinach, 1 cup frozen chopped pineapple, 1 cup frozen sliced strawberries, and half of a banana. Place bags in the freezer and each morning add your choice of liquid, blend, and enjoy.

Morning snack: 5 days worth of Chobani Greek Yogurt, Sliced strawberries and chopped honeydew.

Lunch:  4 salads (2 different types)
Salad 1: Spinach, craisins, shelled pistachios, crumbled goat cheese, 1/2 an avocado, roasted balsamic chicken breast
Salad 2: Southwest inspired salad containing spinach, red peppers, cilantro, 1/2 an avocado, black beans, white shoepeg corn, chicken chili lime burger 

Afternoon Snack: Hummus with carrot and celery sticks, Green apples

Dinner: 4 Dinners (2 different proteins)
Dinner 1: Chicken Chlili LIme Burgers with sweet potato coins, broccolini and quinoa
Dinner 2: Balsamic Chicken Breast with sweet potato coins, broccolini and quinoa

Dessert: Raw Cashew and Oat Cookie Dough BItes (so delish)

Time: 1 hour trip to the grocery store roundtrip
        3.5 hours prep/cooking time

This might sound like a lot of time and work but it is the best to come home to a prepared meal and know that you are going to eat healthy, eat wholesome, and be satisfied. Being prepared keeps you on track and helps avoid making bad food decisions.

Completely worth every minute!  Plan, Prep, Cook, Package Up and Eat healthy for a Whole week!
 

Workout Plan for the Week:
Monday: 1 Hour Cardio/Strength Interval Training
Tuesday: Teach Bootcamp and Hot Vinyasa Yoga
Wednesday: Long Run
Thursday: 45 min Cardio/Strength Interval Training, Teach Bootcamp
Friday: 1 hour Partner Workout 
Saturday: Pilates
Sunday: OFF

Pilates. Rolling Plank Variation.

Looking for a way to perfect your plank form?  Two of the biggest mistakes people make when planing is elevated shoulders (shoulders by your ears) or shoulder blades pinching together (collapsing in your upper body).  Those two mistakes lead to increased stress in your low back and increased weight bearing on your wrists.  By engaging your serratus anterior you will be able to find width between your shoulder blades and find better engagement of your back and shoulder muscles taking undue pressure of your wrists and lumbar.   

The rolling plank variation starts you off with strong engagement of your serratus anterior by applying strength isometrically on the ground/mat outwards (isometric exercise refers to an exercise where a muscle length does not change during contraction, aka no movement occurs during the exercise).  

1) Start by placing your forearms parallel to one another, elbows facing outwards. Make sure your elbows are directly beneath your shoulders.

2) Lift to plank position by engaging your core, back, shoulders, triceps, and quadriceps.  Keep you body in one long line!

3) Apply pressure on the mat outward, beginning to feel your serratus work and pull your shoulders wide on your back.  Hold the center plank for 20 seconds.

4) Keeping your shoulder stability roll onto your right side, stacking your hips, pivoting your feet and opening your left arm up to the ceiling.  Hold right side plank for 20 seconds. 

5) Roll back to center. Hold for 20 seconds.

6) Turn to the left. Hold for 20 seconds. 

7) Return to center. Hold for 20 seconds. Rest. REPEAT.

(you can do this exercise in each position for as long as you can hold with good form; 5 seconds, 10 seconds, 30 seconds, etc.)