OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 19 days

FT. MYERS BEACH WKND: T-minus 30 days

07.03.2009 [Friday] —

Workout Routine: Strength Training (Biceps/Back) & CORE

Biceps:

• Bicep curls (concentrated) standing on Bosu Ball (flat part)
• Hammer curls

Back:

• Fly Machine
• Close grip lat pulldowns
• Dumbbell rows

_________________

Core:

¤ Ab roller

¤ Side Pillars, side planks and twist torso then switch sides

¤ Overhead Ball Pass with stability ball

¤ Torso twists (Oblique twists) with medicine ball

Best song of the workout: The Veronicas, Take Me On The Floor

Hardest part of the workout: Abs were hard for me because they were a little sore from the workouts earlier in the week!

Tip for you: Take your time with weights – no need to rush. You’ll get a much better workout if you aren’t rushing!

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 21 days

FT. MYERS BEACH WKND: T-minus 32 days

07.01.2009 [Wednesday] —

Workout Routine: Cardio/Strength Training (Legs) & CORE

Lean leg workout — so since I am focusing on leaning my legs as opposed to building, I have been trying some new things, and it seems to be working. In general – any type of plyometrics is great for toning the legs. I am going to be utilizing my normal leg workouts (without gym machines), however, with no added weight and a LOT more repetitions.

Tri-lunge exercise: Lunge to the front, lunge to the side, reverse lunge [this counts as 1 repetition]

Do this 15 times per side, or in other words, 45 lunges left leg, 45 lunges right leg. 

Isolated Squats: Utilizing 1-leg squats. Cross one leg over the other knee and perform squats that way

Do 20 squats each leg. At the end of 20 repetitions, pulse it for 10 seconds.

One-legged Deadlifts: Grasp a dumbbell in each hand with your feet a little less than shoulder-width apart. Keeping the dumbbells as close to your body as you can, bend down at the waist until the dumbbells touch the top of your shoes and then come back up to the starting position.

Lower weight, higher repetitions, 3 sets of 15

Sumo Squats (Plie Squats): Feet at 45º, squat slowly.

3 sets of  15 squats 

_________________

Core:

¤ Side Pillars, side planks and twist torso then switch sides

¤ Overhead Ball Pass with stability ball

¤ Torso twists (Oblique twists) with medicine ball

Cardio Session:  30 minutes ARC trainer, 15 minutes light jog

Best song of the workout: Starstruck by Lady GaGa

Hardest part of the workout: The tri-lunges were definitely killer!

Tip for you: Take your time with the leg portion – if you want to add muscle, then grab higher weights and do less repetitions!

So you started a new workout regimen where you’re getting in cardio 5 to 6 days per week and strength training too. You’re feeling great about your results, the pounds are starting to drop but there’s an abnormal ‘funk’ coming from your gym bag, from your laundry room, and from all of your clothes in general. What is going on?? Working out definitely has a lot more pro’s than con’s – however, one of the biggest con’s that I can think of is the fact that a good session leaves your clothes smelly, even after you’ve washed them a couple of times. So I did some research and was able to come up with some remedies to get rid of the funky smell and get you back into the gym or outside to complete your workouts without having to pinch your nose shut. Hopefully these will work to your advantage!

Option 1: Get new detergent

There has been many improvements made in laundry detergents that specialize in not only cotton clothing but for the moisture-wicking tees/dry fit clothing that people usually wear while working out. These detergents are soft enough for lingerie even. However, the best part about it is that they are specifically designed to pull the stench out of the clothing and they leave your garments nice and fresh. Some well-known detergents are:

Atsko Sports Wash : $

• I have seen many great reviews on this product. Try finding where you buy this product in your area as opposed to ordering directly from the site.

No Sweat Laundry : $$$

• I only found one review, but it was 100% positive. The site is chic and girly – very neat concept but was kind of amazed at the higher prices.

Febreze Sport : $

• Febreze works wonders – we all know that.. and their sport collection is no different. They even offer the sport collection detergent.

Option 2: Creat new habits after working out

Many have recommended that you must simply hang your clothes to dry completely after a sweat-filled workout. Dampness brings upon the stench and mold, so when you throw your clothes into a gym bag and allow them to stay damp, the smell gets stronger. So throw your clothes over a chair on your patio or a place where it will get air to fully dry – then you can wash it from there.

Option 3: Add in items to your everyday detergent

Some folks don’t really want to try new detergent because they are satisfied with their own so there are two ways to get rid of that stink.

• Vinegar
• Baking soda

So there you have it – some ways to get rid of the funk. Hopefully these will work to your benefit. If you try it out, let me know how it goes by leaving a comment.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 23 days

FT. MYERS BEACH WKND: T-minus 34 days

06.29.2009 [Monday] —

Workout Routine: Cardio Kickboxing & Jog/Sprint Interval

*I usually don’t count any of my training sessions as a “workout” for myself, except for Cardio Kickboxing, because I honestly get in a GREAT workout from it! In my cardio kickboxing classes, there is usually 30-35 minutes of PURE cardio work. I do about 5-6 minutes of some circuit training (usually utilizing balance, punches, kicks, hip raises, etc). Then we break it down into a push-up/core work for 4 minutes non-stop. Lastly we stretch.

Tonight, I finished my cardio kickboxing class with added energy! YAY! So I insisted on doing the following:

Fartleks:  ”speed play” in Swedish mixes a walk, jog, and sprint for an overall GREAT cardio session.

¤ Warm up:  Easy running for 5 to 10 minutes

¤ Steady, hard speed for 1.5–2 km; like a long repetition.

¤ Recovery:  Rapid walking for about 5 minutes.

¤ Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired.

¤ Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).

Repeat…

(usually there is supposed to be an uphill run added on, but since we are in super flat Florida, I can usually only do that where hills are present)

Best song of the workout: Reptilia by The Strokes

Hardest part of the workout: FARTLEKS IN GENERAL! They aren’t easy, but they are GREAT!

Tip for you: Try implementing some basic cardio kickboxing moves into your workout. The punches are GREAT for the arms – focus on form and quick jabs. As for the sprint/runs — it’s a work in progress. I, myself, am a beginner with it, but I already see progress from when I started. This way of training is great for weight-loss and strength in your running pace.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 24 days

FT. MYERS BEACH WKND: T-minus 35 days

06.28.2009 [Sunday] –

Workout Routine: Interval Training @ Home

*Interval Training: Type of physical training that involves bursts of high intensity work in alternation with periods of rest or low activity (intervals).

Instead of using counts, I usually use “time” for interval training. Each “station” is 2 minutes long.

Station 1: Toe Touches (lay down on back, legs straight up in the air, alternate arms and reach towards opposite foot – utilizing the twisting motion in your torso & relaxing the neck as to not strain it)

Station 2: Mountain climbers

Station 3: Bicep Curls – Concentrated. 1st minute focused on bicep curls from the middle to the top, and 2nd minute focused on bicep curls from the middle to the bottom.

Station 4: Jump Rope

Station 5: Pushups

Station 6: Jumping jacks

Station 7: Planks with a twist and hold

Station 8: Jog in place

Station 9: Tricep Extensions overhead

Station 10: Walking lunges

Once you have completed the 10 stations, repeat once more.

Best song of the workout: Break Stuff – Limp Bizkit

Hardest part of the workout: Not giving up after the 2 minute high intensity cardio stations. 

Tip for you: Start off with allowing yourself to take a breather after the cardio stations. If you have to stop, that’s fine, but don’t just stand there – move something. That’s the key – never stop moving. Even if it’s kicking your legs out in front of you. Also, get a friend to join in with you – it makes it more fun and create the stations to the exercises you both want to complete. No gym necessary.

“I believe in pink, I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles.”

– Audrey Hepburn

If you know me pretty well, you’ll know that I am not a fan of rain. For some reason, I have it in my head that rain just ruins plans unless it comes at night time, which in that case, I have no issue with rain at all. If you’re faced with a rainy day (like us in Florida have been for the past few days) then perhaps you should do the following to make your time “worth it’s while”…

¤ Do the chores you’ve been putting off for weeks

¤ Cuddle up with a good book

¤ Pull out the board games

¤ Pump up the music and get in a workout (there’s so much you can do without using a machine, be creative!)

¤ Work on that scrapbook that has been collecting dust for months

¤ Try on all your clothes in your closet – and start packing away all of the ones that don’t fit or you don’t like, to give away to charity or to sell.

¤ Be carefree, go play in the rain (of course if there is no lightning or ridiculous winds)

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 25 days

FT. MYERS BEACH WKND: T-minus 36 days

06.27.2009 [Saturday] –

Workout Routine: Cardio/Strength Training Supersets (Triceps/Chest)

*When you don’t have ample time to work out or if you are looking for a more intense type strength training session utilize *supersets*. Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension.

Triceps

Tricep Kick Backs, 18 repetitions each (high rep, low weight)

Overhead dumbbell raise (tricep extension), 18 repetions

Tricep dips on a bench, 15 repetitions

(Complete this set 3 times)

Chest

Flat bench dumbbell press, 15 repetitions

Push ups, 15 repetitions

Chest Fly, 15 repetitions

(Complete this set 3 times)

Cardio

* Jump rope 5 minutes, high knees, Jump rope 5 minutes

* Jog 1.25 miles

Best song of the workout: Love Story by Millencolin ft. NOFX

Hardest part of the workout: Supersets are challenging but so worth it – however the most challenging for me was the run afterwards because my arms and chest were begging for mercy!

Tip for you: Implement these supersets into your workout. No machines needed, just dumbbells. That’s the best part about it! It’s time effective, but more intense, so like I said prior – make sure you work up to it. Also, to lean your muscles focus on lower weights but higher repetitions. Sometimes I’ll mix it up, the first superset of triceps I’ll use heavier weights, and then the last two sets, I’ll do a lower weight. Muscle confusion is key. And please, do not be afraid that you will bulk.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 27 days

FT. MYERS BEACH WKND: T-minus 38 days

06.25.2009 [Thursday] –

Workout Routine: Outdoor Cardio Interval Session

Jog: 1.25 miles (with 2 mini-sprints mixed in)

20 walking lunges, 3 minutes jump rope (rest) then 3 minutes again , 20 plie squats

Jog: 1.25 miles (with 2 mini-sprints mixed in)

Walk: .25 mile

20 push-ups, 2 minutes mountain climbers, 30 squat jumps, 20 push-ups

STRETCH

Best song of the workout: Black Eyed Peas: I Gotta Feeling

Hardest part of the workout: Honestly, the mountain climbers were hard right after doing the 20 push ups, but I couldn’t figure out what hurt more doing them, my arms, abs or legs.

Workout boo-boos: Since I drenched myself in bug spray, not one bug flew on me, since I completed this outside… however, the only boo-boo I incured was from my razor in my post-workout shower. Owwie.

Tip for you: I was so pumped to get in this workout, that I started off on a fast pace and ended up having to really PUSH MYSELF to finish the first 1.25 jog. After the plyometrics/squats, I was so mentally focused, the second portion just seemed to fly by. Also – take your time with the squats and pushups, form is more important than speed!

Poll

What items would increase the value of my studio space for you personally? Dance floor space for group fitness classes Cardio equipment such as: treadmill, elliptical, etc Children’s area Vending machines for water, energy drinks, etc Spinning room Shower/Locker room Current Results

I am in the process of putting together my studio space and I want to know from YOU what are the most important aspects of a workout studio. I primarily do 1-on-1 training, buddy training, and group fitness classes, however, I am looking to pursue more. Please select the items that would strike you as “WOW” if you found out that I had it available at my studio. Obviously, all of the above would be just amazing, but select a couple choices that really mean ALOT to you. Then leave me a comment at the end explaining what you chose and why (if you want). I could use all the feedback! Thanks!