Body Weight is Great

Body Weight Workout
Todays workout is one of my favorites! It is what most people call a bodyweight workout. It once again does not require a gym. All you need is YOU and a pull-up bar. Don't be afraid of pull-up bars. They are such a great way to tone your entire body.  You don't even need to be able to do them on your own to make them work. I will talk to you more about assisted pull-ups in another blog, so for now just google it. I use a chair for mine, by putting my toes on the back and edge of it. Some people use bands. One thing to remember about assisted pull-ups though, they still need to be HARD, that means, simply standing on a chair doesn't work. I want you to feel the burn with these. It is my goal to eventually do 10 full pull-ups on my own. So far I can do 2 :). 
Ok, for the exercise part. Depending on your pace this will take 35-45 min including warm-up and stretching. Take longer if you need to and give it your all! Visualize your success :)

Warm up: 2-3 Rounds
Jumping Jacks 10-20
Front Squats 10, slow and steady
push-ups (don't do your max reps, just warm up your arms, I usually do 6-8 at a slow pace)

Workout: REMEMBER!!! QUALITY BEFORE QUANTITY! 3-4 rounds

• Pull-ups to failure (remember that QUALITY IS BETTER than quantity, if your form is lacking then STOP and move to the next workout). 
• 20 DEEP, SLOW squats.  Feet hip distance apart. Knees and feet straight. Whenever you are doing squats please make sure you are doing proper form. Your knees should never go over your ankles, your abs should be engaged and your back should be straight. Your weight should also be in your heals not your toes. If you can't do them deep on your own, hold on to something in front of you to assist in balance. These will help you get a good range of motion in your hips.
• Pushups to Failure, it is different for every person but please push yourself. Make sure your abs are engaged, back is straight and neck in a neutral position. If you're bobbing your neck up and down then you are doing it wrong. If your back is arched or curved too much then you are doing it wrong. It takes practice, but you must train your body from the beginning to do it RIGHT. 
• Lunges 10 each leg. Do these slow and steady. DO NOT project your knee past your ankle and make sure you keep your abs and back engaged and straight. We are not going for speed, we are going for strength in this workout.
• 30 Seconds of mountain climbers, keep your butt down, back straight and core engaged
• REST for 1 minute
• Substitute for pull-ups: inverted rows or chair dips (please get a pull-up bar asap though! They aren't expensive and work great!).

Abs: 2-3 rounds (if you're not feeling really tired do 3 and increase your time on Planks) do not lay down if you're heart is going fast. Let it slow down first then go on to these.

• Forearm Planks: 30 seconds to 90 seconds (work up to it) like always, keep your back straight, butt down, and abs engaged.
• Bridges: 15 to 20 reps (engage that core!) squeeze that butt and thighs, knees and feet hip distance apart, don't let them touch and keep them as still as you can and go slow.
• Leg Raises on the Floor: 15 reps

Stretching and Cooling Down
Please let your heart rate decrease before you sit or lay down. After you cool a little bit make sure to stretch very well. That includes: back, quads, hamstrings, arms, shoulders, chest, wrists, and neck. Make sure you take care of those muscles!

And you're done! Make sure you push yourself but please please please don't compromise form for just one more push up or pull up, etc. I cannot stress the importance of form enough. I will be posting pictures for you to follow here shortly, I just need my husband home so he can take them :) I hope you enjoyed this workout! Body weight is great huh?

High Intensity Interval Training

Make sure you have good shoes!

Todays Workout, Jan. 29, 2014
It was a cardio day! I used to have a hard time when it came to cardio. I am not a runner, nor am I good at long distance. I am better at quick movements and I prefer workouts that are quick but still make me sweat and work hard. The following exercise does just that!

Today I did High Intensity Interval Training.
I didn't go to the gym. I stayed at home, and so can you!
You can also do a workout like this without a bike.

Warm up- get your body moving and warmed up, you don't want to just jump into it!
I alternate between the following to make sure my legs are warmed up. It is usually 3-5 min

• Jumping jacks
• Front leg kicks
• Front squats 

With the following workout you can do a number of cardio moves. 

I just love my bike!

If you aren't riding a bike or running make sure to alternate between 3 or 4 different exercises.
Exercises:

• Mountain Climbers
• Burpees
• Jump Squats
• Jumping Jacks
• Knee Highs
• Jump Rope

Tabata Intervals

This one is a tough! But it is good and only 4 min long with 8 rounds.

• 10 seconds at moderate pace
• 20 seconds as hard and as fast as you can go!

Sprinting Intervals (doesn't have to be running!) Chose the moves mentioned above and alternate between 3 to 4. Do 12 to 20 rounds.

• 30 seconds moderate to slow pace (if running or biking) or just moving slightly in place
• 30 seconds of high intensity sprinting pace

Abs
3 rounds. 30 seconds to a minute rest between rounds

Way to go!

• Leg raises (either from a pull up bar or lying on the ground) 10-15 reps
• Side plank raises 15 reps on each side

Stretch really well and you're done! I don't know about you but I sure was sweating and it got my heart rate up! :) See you tomorrow!

The Run Down...

HELLO EVERYONE AND WELCOME TO VIZFIT!

I wanted to give you a quick run down on what exactly this blog is about. 

MY PASSION in life is HEALTH. I live for teaching people about being healthy and striving to be healthy myself. It is my hope that through reading this blog you will be inspired to be healthier and have some direction as to how that is possible.

When did my passion start? As some of you may know I have Celiac Disease (more about that later). This diagnoses lead me to my passion and has given me the desire to help people. Help them, and hopefully you, be aware of how much of their/your own health is in THEIR/YOUR hands. 

Health is not given by doctors or other people. They are here as guides. 

Health really only comes down to two things; you and environment. What do I mean when I say environment? I mean simply, genes, where you live, the unexpected and unpredictable ailments that come to everyone in this life. 

But between these two factors, YOU are the biggest contributor to your health. That is why it is YOUR health. I can give you advise, your doctors, friends, family members, newspapers, magazines, internet and TV can all give you advise and direction, but only YOU can make the changes. *

YOU must VISUALIZE the changes

YOU must get off your butt and EXERCISE AND BE ACTIVE

YOU must CHOOSE to not eat an entire bag of chips, or donuts or cookies etc

YOU have the CHOICE to eat healthy (no matter how much money and time you have or don't have)

So please stick around a while as I take you through my journey of a healthier me. And after you read  and hopefully learn a few things, please get up and DO something about it. Lets get FIT! :) 

*please also note I am not a nutritionist or an expert in this field or the field of exercise (yet, though I am working on it at school) so all of this is merely just advice and my own experience. I am not a doctor.