No Gym - No Equipment Workout

Body Weight - No Gym - No Equipment
Level: Beginners (if it is too much just modify reps and time, but make sure you push yourself!)

Here is a quick workout that can be done at home without ANY equipment

Circuit 1:
15 Medium Stance Squats (legs hip distance or slightly wider apart)
20 Jumping Jacks
15 Crunches (don't ever pull on your neck)
15 Side Plank Raises (each side)
Complete 3 Rounds

Circuit 2:
30 seconds Mountain Climbers
15 Calf Raises (flex hard at the top)
25 Russian (Mason) Twists
Complete 3 Rounds

Circuit 3:
30 seconds High Knees
5 Slow Push-ups
30 second Plank
Complete 3 Rounds

Here is a picture of a Side Plank Raise and High Knees, click the links above to see Mountain Climbers and Russian Twist pictures.

Photo Credit: womenshealthmag.com

Photo Credit: sassyfitgirl.com

Work Up To It

Hello Friends! I had some requests about posting a workout for those who are beginners with working out. I do want to note that all of my workouts can be modified to fit your fitness level. To modify any of the workouts just simply decrease the time/weight/reps of any of the exercises. Go slow at first to get comfortable with the moves.
With that said, here is one that almost anyone should be able to do (if not then decrease the reps! Just make sure you are working hard). Exercise is not meant to be comfortable, but it also shouldn't be painful (as in joint pain and shooting pains). Make sure to breathe in and out with each move (inhale through nose exhale through mouth). Always keep your abs/core pulled in tight to protect your back.

Circuit One:
6-10 Slow Push-ups
10-20 Front Squats
20-30 Jumping Jacks
Rest 1 minute
Complete 3 Rounds

Circuit Two:
45 Seconds of  Front Punches (don't lock out your elbows, keep the arms strong, abs pulled in tight and slight bend in knees)
10 Lunges (each leg)
30 Seconds of Mountain Climbers
Rest 1 minute
Complete 3 Rounds

Circuit Three:
10-20 Plie (or Sumo) Squats
30 Second Plank
15 Crunches
Rest 1 minute
Complete 3 Rounds

STRETCH! And then you're done


You should advance fairly quickly from this one to my other workouts. If you have any questions/comments/requests let me know! ENJOY

To Do's and To Don't Part 2

Once again, sorry about the title :) I thought it might be nice for some people to have a quick guide to reference so here it is.

To Do's:                                                    

• Drink plenty of water
• Eat lots of vegetables
• Count Calories when starting out
• Move as much as possible throughout the day
•  Cardio 2 to 3 times a week
• Weight training/body weight 3 to 4 times a week
• Get plenty of rest
• Think positive thoughts
• Yoga
• Eat smaller portions
• Eat a well balanced diet with protein fats and carbs (just be smart about the sources!)
• Portion out snacks
• LOVE YOURSELF

To Don'ts:

• Drink pop and other sugary drinks (seriously, you need to kick that habit!)
• Eat lots of processed and packaged food
• Stay up late and wake up early (you need sleep!!)
• Sit all day
• Bring an entire bag of chips in front of you
• Sit and watch TV with a bag of chips/cookies/popcorn/other snack
• Think negatively
• Compare yourself to others
• Eat lots of fried food
• Eat out every week
• Eat from fast food restaurants
• Drink alcohol
• Eat too few calories (every person has a minimum amount their body needs aka Basal Metabolic Rate

To Do's and To Don'ts Part 1

Ok, so I know this title is not grammatically correct and technically doesn't make sense but I think it's funny and gets my point across.  Ever since I posted my progress pictures I have been receiving quite a few questions about HOW I did it. That is very hard to sum up in one blog post but I will do my best. If I don't accomplish it, then don't worry! I will post more :)

With that said, here we go!
First, drink PLENTY of water! Refer to this post for more info.
What do you eat? What diet do you follow?
I technically don't diet. I eat healthy. There is a difference. I find ways to make food that I enjoy healthy. And I eat the less healthy things I enjoy only every once in a while (not every day). I try to eat a well balanced diet that will get me the most NUTRIENTS. I am gluten free, dairy free, soy free and peanut free because of Celiac Disease and other allergies. I am not saying everyone needs to be gluten free but what I am saying is, I understand how hard it is to find things to eat. It takes thought, planning, and creativity. I would have to say that I basically eat a Paleo diet, but it is not 100% of the time. It is more like 75% of the time, because I sometimes eat rice, potatoes, and oats, and organic cane sugar (in small amounts!).

Do you count calories?
 I don't count my calories (everyday but I do a couple times a week  to see where I am at)
 If you are just starting out with this weight loss thing I would recommend counting calories for the first few months until you get used to things. This doesn't mean getting mad at yourself when you go over a little and it definitely doesn't mean starving yourself. Eating too few calories for long periods of time (long to me is like a week haha) is bad for your health and will actually slow your metabolism. Be smart, make good choices consistently and you will see improvements. I don't think it is good to completely cut out certain food either, unless your doctor suggests it. The body needs protein, fat and carbs! Where those come from is what will make the difference. Processed and packaged food is NOT the way to go. Try to eat instead fresh vegetables and whole grains (but limit the amount of grains cause excess carbohydrates do turn into fat). Anyway, watch what you eat, but don't become obsessed with it.

Ok now for exercise:
I workout 5 to 6 days a week. I schedule a time each day and I don't plan anything during that time. This is important to do! Because if you don't schedule a specific time each day then it won't get done. It's the truth, we are all too quick to put something in the way as an excuse to not exercise. Most days I workout in the morning before work and school, that way it is done and I don't have to worry about it the rest of the day. My schedule is busy with work and school so exercise can easily get pushed to the back burner if I am not diligent at making it a priority.

I alternate between circuit training or weight training and cardio. Both of which are important for overall health. If you aren't willing to lift weights then you won't see the results you want. Weight training is amazing and I have really grown to love it! I especially love combining weight training with body weight movements. If you follow the exercises I post then you will have a combination of weight training and body weight workouts.

I also do yoga. I feel like yoga is such a great way to strengthen your entire body (especially your core). It is also great for balance, coordination, stress relief and flexibility. All of which are important for preventing injury. Yoga is actually what brought be back to working out after being sick for a while because it was low impact and wouldn't make me feel like throwing up (which seriously happened every time I worked out for a while) I would still ride my bike when I was having some health issues but it was hard. Anyway, yoga is FANTASTIC! Find a Groupon for a place near you and start classes now :)

Get plenty of sleep! Don't compromise your sleep!

And to finish this post
If you have an office job or have a life that requires a lot of sitting I would recommend doing all that you can to move throughout the day. I have an office job that is in a building with stairs. I am on the first floor and whenever I go to the bathroom I run all the way up to the 5th floor and back down. I park at the back of the parking lot farthest away from the building so that I can walk (if you work somewhere that is not safe then don't do that). I also do some at the office desk stretches and movements haha, I seriously do. I will do another post about that. Just note that these suggestions don't substitute exercising.

The End. Now go out there and be active!

My Not So Over Night Change

Hey there friends! I hope you are enjoying the workouts I am posting :) If any of you have questions or special requests please don't hesitate to ask! I want to do all that I can to help us on our journey towards being fit. Remember that your mind is your most powerful tool, you need to visualize the results you want and not become discouraged if it doesn't happen right away. It took me over a 1 year to shed 30lbs. There were definite ups and downs along the way, and I wasn't always diligent. But I know that we can do it if we keep going!

My change did not happen over night. I repeat, my change did not happen over night! I lost the first ten lbs very quickly, but then I felt like I plateaued and it took a couple months before I lost the next ten lbs. This last ten I lost has taken the longest. I would constantly fluctuate up and down 5 or so lbs and it was quite frustrating. Like I said, I wasn't always diligent, but now I have changed my mindset from "I need to lose weight" to "I want to be fit and healthy". With that change it is amazing to me how much more fun it is! It is still hard and it still takes constant effort, but I love it now and I love me.

So, I guess my advise to everyone is to change your focus. Change your focus from wanting to be like someone else and wanting to be the same size as someone else, to "I want to be the best me I can be." We are all different and we all have weights and sizes that are healthy for us, but the most important thing is whether or not you are trying. If you are trying everyday in some way to be healthier, then you are making progress! Please don't expect habits, size, and energy to change over night, because it won't! Change will happen, but it has to start with your attitude and your outlook. We can do this together, because we love ourselves and we know how important we are.

Me at 168lbs

Me at 133 lbs

Leg Burner

Hello Again! I wanted to share another workout I have done recently that made my legs BURN, in a good way of course. Check it out and let me know what you think! Also, I added pictures below the workout this time. Please scroll down to see what some of the less known ones are :)

Set 1:
20 Plie Squats with a weight of some sort (I use a kettle bell)
30 seconds of Star Jumps
10 Sideways Lunges (each leg) with a weight
Rest 1 minute
Complete 3 rounds

Set 2:
30 lunges with a weight
15-25 Scissor Jumps (always aim for higher but don't compromise form)
Rest 1 minute
Complete 3 rounds

Set 3:
20 Stability Ball Crunches
30 seconds Mountain Climbers
20 bridges or leg raises depending on what you want to work
Rest 1 minute
Complete 3 rounds

End with a jump rope interval 
Jump Rope for 1 minute
Rest for 30 seconds
Repeat 4 times

STRETCH to finish!

Pictures:

Scissor Jumps or Jump lunges

Star Jumps

Mountain climbers

Total Body Fat Burner

I have to apologize for slacking on my posts the past couple weeks! It has just been super busy at work and school. But I have still been working out, I just haven't been posting them. This morning's workout was a tough one for me! I really enjoyed it though, and I am sure I will be sore tomorrow :). It is a great arm toning exercise to help get rid of the jiggle.

So, here is it! Make sure you warm up, especially if you're working out first thing in the morning.

high pulls with kettle bell

Set 1:

12 Kettlebell or Dumbbell high pulls (if using a dumbbell do each arm individually)

20 seconds jump squats (make sure to keep the core tight and land softly!)

25 Mason twists with a weight of some sort

Rest for 1 minute

Complete 3 rounds total

Set 2:

12 One-Arm rows (kettle bell or dumbbell)

1 minute Jumping Jacks

10-15 Bicep Curls (each arm, shoot for the higher number)

Rest for 1 minute

Complete 3 rounds total

Floor Press

Set 3:

15 One-Arm Floor Press (with weight of your choice)

15 Burpees

30 seconds mountain climbers

Rest for 1 minute

Complete 3 rounds total

STRETCH! I usually spend about 8 minutes stretching but you need to do at least 5 minutes, making sure to get the major muscle groups (hamstrings, quads, low-back, shoulders, glutes)

I really enjoyed this workout! Please don't hesitate to ask me questions about this workout or any of the moves used in it. Thanks!