30 minute full body workout

Think you can't get a great workout in 30 minutes flat? Try this tough set...I'm getting ready to do it myself!

Complete each exercise for one minute with the heaviest weight manageable without sacrificing good form.

• traveling lunges
• shoulder lateral raises
• bent over row
12 push ups
(repeat above 3 times before moving on)

• one leg bridges
• weighted sit ups
• skull crushers (tricep extensions)
12 push ups
(repeat above 3 times before stretching)

Enjoy!

Stay hydrated in the heat!

This summer has been one of the hottest all over the country, but that doesn't mean that you have to burn up as you workout. It's important to listen to your body as you workout in the heat (click here on safety tips for exercising in sizzling weather) and replenish the fluids that you are sweating out. Here's the rule for keeping hydrated during any workout...especially those during the hot summer days (and nights!)

If you lose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you lose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

*Remember to drink about two cups (16 oz) of water and hour or two before exercise *Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
*Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Cheers to your health!

So little time, such a great workout!

One of my early clients slept through her alarm, so while waiting for her, I'm taking fill advantage of the gym...tricep pressdowns, leg extensions, hip ups, chest fly with leg lowers are all jump-starting my body today! Use the time you have to make you better!

Veggie omelet with under 100 calories? Yes please!

I love eggs and veggies, so combining them just makes sense! I use 3 egg whites, 3 large mushrooms, as much onion as I feel like and a quarter of a green pepper...under 100 calories, a full serving and sometimes more of veggies and 11 grams of protein. Enjoy!

New exercise play list...there is something for everyone!

Here is my new favorite 50-minute workout play list...it includes a bit of something for everyone, from Gleeks to the hip hop obsessed to old school hits lovers. Enjoy!

Count on Me (Bruno Mars)
I Like to Move It (Crazy Frog)
Loser (3 Doors Down)
Why I am (Dave Matthews Band)
All I Need (Natasha Bedingfield featuring Kevin Rudolf)
Just a Dream (Nelly)
Dream On (Live version: Aerosmith)
Jessie's Girl (Rick Springfield)
Paris (Grace Potter and The Nocturnals)
Halo/Walking on Sunshine (Glee)
Raise Your Glass (Pink)
E.H. (Katy Perry featuring Kanye West)
Home (Edward Sharpe and the Magnetic Zeros)

My new food obsession: Quinoa

If you've never heard of quinoa, you are in for a treat today! It is a grain that is chock full of fiber and complete protein (protein that contains all 9 essential amino acids). It's also totally delicious and filling to boot!

Here's a super easy recipe to make your quinoa taste fantastic (I use it for a meal with veggies on the side or a perfect side to chicken or fish).

You'll Need:

*1 cup quinoa uncooked

*1 small onion chopped

*1 small zucchini chopped

*2-3 cloves garlic minced

*2 cups fat free chicken or vegetable broth

*1 tsp fresh thyme minced

*1 tsp fresh parsley minced

*1 tsp fresh chives minced

*cooking spray

How to make it:

*spray large stove top pan with cooking spray, heat to medium heat and pour uncooked quinoa in...toast for 5 minutes, stirring occasionally

*meanwhile, saute onion, zucchini and garlic in a small pan using cooking spray

*after the quinoa has toasted, add broth and bring to boil, cover and reduce heat. Let sit for 15 minutes or until broth has been absorbed.

*add the sauteed veggies and garlic to the cooked quinoa and top with fresh herbs

4 servings total. Each serving contains 180 calories, grams protein, 3 grams fiber

Enjoy!

4th of July BANGING workout!

I just finished a super hard, super fast strength and cardio combo...check it out and burn some calories before BBQs and fireworks start tonight!

Warm up/beginning of cardio: 2 mile, fast walk

Tri-set #1 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Arnold press on BOSU
*Hip ups off Bench
*Push ups
SPRINT

Tri-set #2 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Tricep press down with rope on cable machine
*Overhead tricep extension with rope on cable machine
*Standing wide grip lat pulls
SPRINT

Remember you should be lifting the heaviest weight you can...don't cheat your workout :)

Enjoy!