spooky superset workout by ACE

Thought this workout looked cool so I think we’ll do it in my 6:15 am class tomorrow. I was going to do BodyPump, but this has some neat, different moves and is themed. Now, I just gotta figure out what to wear as a costume tomorrow. My son has a “green goblin” mask and I could wear it. Freaky!

spookyworkout

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kickin’ sugar habit and lovin’ it

christianfitness

I’m leading a team of 5 folks in a weight loss competition right now – we have 2 weeks left after this one and so far, my team members are doing great. When I say “leading”, I’m the personal trainer for the group. I meet with them once a week for an hour to discuss nutrition and we do a workout. Anyway, the past two I’ve led, I was pregnant, so weight loss was not on my personal list. However, now I’m 3 months postpartum and really trying to get back into shape. I was losing some weight, but then I got stuck. Then, I contracted the stomach bug and lost 3 pounds over a weekend. After that, I was on a roll again and I think I’m back down to my pre-baby weight of 155 pounds (within a pound depending on the day).

A lady that was on my first weight loss team came to speak with the current team members about how she has lost 36 pounds in 10 months. It’s pretty much common sense, but she has opened my eyes to the devil SUGAR! It’s in everything (which I already knew), but I’ve really started paying attention to it.

Did you know that adults shouldn’t really consume more than 24 grams of added sugar in a day? That’s the equivalent of 6 teaspoons. Check out this recent article by Reader’s Digest that backs it up and also gives some recipes and tips on breaking your addiction. My friend that gave the lecture brought me a newspaper article just this morning with even MORE sugar info. Here’s a short excerpt to put it into perspective:

So it pains me to use M&Ms as an example, but one ordinary-size packet (1.69 ounces) contains 31 grams of sugar. This year, the World Health Organization recommended that sugar consumption should equal no more than 5 percent of your daily caloric intake. For the average adult, that’s about 25 grams of added sugar per day. The WHO isn’t just worried about the 69 percent of Americans who are overweight or obese. Diabetes and obesity are rapidly becoming a global concern.

My packet of M&Ms already exceeds 25 grams of sugar. If on a day that I eat the M&Ms I also have a 12-ounce Coke (39 grams of sugar), a one-cup bowl of Raisin Bran Crunch (19 grams), one serving of Campbell’s tomato soup (12 grams) and a 6-inch turkey sub from Subway (7 grams), that puts me at 108 grams of sugar, or over 400 percent of the WHO’s daily recommendation. And that’s in 950 calories. So either the WHO’s recommendation is ridiculously low or much of the reason the world is getting so fat — and not just fat, but sick — is that we’re swimming in an ocean of sugar and don’t even realize it.

Either way, about 2 weeks ago, for some reason the desire for sweets just kind of left me. I still add a teaspoon of raw sugar to my coffee each morning and I like my iced tea mildly sweet, but I’ve really cut out the cookies, cakes, etc. I feel better and I’m dropping the weight that is normally hard to get off.

I encourage you to look at your sugar intake and see where you stand, then make modifications if need be. There are TONS of resources out there to help, but let me know what your hurdles are. My best piece of advice – DON’T BUY IT! If you don’t buy it, you can’t eat it. 🙂

Next up…how to get my toddler down to 16 grams or less of added sugar. This one is gonna be fun…

want to be a personal trainer?

When I changed jobs almost two years ago, part of my job duty was to become an ACE (American Council on Exercise) certified personal trainer, which I accomplished. I’m really glad I did it because I’ve wanted to do it for years. I’ve enjoyed being a personal trainer these past 18 months or so. In addition to helping people meet their fitness and wellness goals, I also get great emails with tips and updates from ACE.

I got one today about the Ash Hayes Scholarship that is helping folks who want to help our youth obtain their personal training certification at almost no cost! If you’re interested, check out the scholarship information and apply.

Click the image to be taken to the ACE website and apply or learn more.

Click the image to be taken to the ACE website and apply or learn more.

30 second core workout

Yep, you heard it folks! Just 30 seconds to your perfect middle. 🙂 Yeah, right. Here’s what I just got finished doing as my Friday workout since my foot hurts too much to be on it long…

Perform each exercise for 30 seconds before moving along to the next move. Rest up to 10 seconds between each exercise and repeat up to three times, resting 1 minute before repeating.

  1. Plank Ups (go from elbow plank to straight arm plank then back down)
  2. Flutter Kicks
  3. Reverse Crunches
  4. Left Side Plank
  5. Superman
  6. Right Side Plank
  7. Mountain Climbers
  8. Russian Twists (with medicine ball)

I repeated it three times. Those flutter kicks will get ya! And those plank ups…ouch!

workout week

It’s been a great week of workouts for me and I hope to squeeze another good one in today. Monday, I jogged/walked outside and did really well. I surprised myself and jogged about 80% of the distance (probably 2.5 miles or so) which isn’t too bad considering the baby is only 8 weeks old and I haven’t jogged any distance in almost a year.

Tuesday, I taught the noon BodyPump class and was sore through yesterday, in my biceps especially. I’m teaching the class Tuesday and Thursday next week and have to record my second video. I really hope I pass this time!

bodypump

Wednesday, I took the noon BodyAttack class. Thankfully, it was only 30 minutes because it’s a tough one! Empty your bladder before you take that class because you jump around A LOT!

BodyAttack.1

Yesterday was a rest day, but I hope to either do BodyPump on my own today or swim laps. I have this terrible plantar’s wart on my foot that is causing some serious pain, so I want to swim, but I need to practice Pump. However, I’ve not swam all week and I really enjoy my time in the water.

I had a personal training session with a gal this morning and she did this workout. What do you think?

300 Rep Full Body Workout

Warm Up: 15 seconds of each exercise (repeat three times)

  • jumping jacks
  • walking high knees
  • walking butt kickers

Main Set: complete circuit 2-3 times

  1. 50 jumping jacks
  2. 40 flutter kicks
  3. 30 lunges (plyo lunges to make it harder)
  4. 20 bicep curls
  5. 10 burpees
  6. 10 bench dips
  7. 20 push ups
  8. 30 squats (jump squats to make it harder)
  9. 40 triceps extensions
  10. 50 high knees

This was my inspiration for the workout – http://tarasabo.blogspot.com/2014/07/guest-post-300-rep-high-intensity.html

my beef with healthcare

Normally, I’m upbeat and happy in my blog, but our healthcare system has me very aggravated at this point and I must vent!

[Steps on soap box.]

First of all, I have Anthem Blue Cross Blue Shield insurance. Overall, I guess it’s good and I should be thankful that I even have insurance (even though it costs and arm and a leg!). I had it through my employer, but we found out it would be cheaper through my husband’s employer so we recently switched, which should save us $200-$300 per month.

About 8 weeks ago, I had my second baby and I had actually met my deductible by June 1. Well, something changed with our insurance on June 1 and the rates went up. And for some reason, I think they haven’t rolled over my deductible (it’s supposed to be for the calendar year) and those insurance folks are trying to make me pay it twice. It’s very confusing, so I’ve been trying to get the bottom of the situation.

One day, a couple of weeks ago, I called a phone number that Anthem told me to in order to get answers to my questions. I got transferred 3 times in 30 minutes, but not one person could help me. They all told me I needed to speak with someone else! I’ve emailed them asking to please have someone call ME so I can actually get some answers (still haven’t heard from them).

I checked into getting an IUD for birth control because the insurance lady said it should be covered under the new healthcare laws. Not so in my case. It would be over $300 and you have to pay the full amount to the doctor’s office before they’ll do it.

This morning, I was telling one of my sisters about my woes and she informed me that insurance won’t pay for an IUD, but it might pay for an abortion. How messed up is that? I started poking around and can’t find an answer on that one. She also told me that she can’t add her live-in fiance to her insurance but if she wanted to add her same-sex partner to her insurance plan, she could. Really???

The only good thing I’ve seen from all these healthcare law changes is that kids have to have dental insurance…but, the policy holder ends up paying for that feature, I’m sure.

When is this going to get better and more affordable? We’re going to pay nearly $5,000 in insurance premiums per year for our HEALTHY family. I know another older couple who is paying nearly $1,200 PER MONTH for insurance. That’s almost $15,000 per year!!!

Call me crazy, but there has to be a better way.

[Steps down from soap box.]

i’m back

Holding my sweet baby Elam

Holding my sweet baby Elam

I’m back…back to work and hopefully back to blogging a bit. What have I been doing? Spending a lot of time holding a baby and chasing a 2 year old. But, I returned to work last week, so now I am back to being a lifeguard, personal trainer and hopefully group exercise instructor in October.

I’ve missed blogging and have had a million ideas of what I could blog about, but never could find the time to actually sit down and write it out. But now that I’m back to work, I can get my thoughts out during my breaks and such.

Baby is doing well and is already 7 weeks old, which is hard to believe. His brother likes him and is good to  him, so that makes my life easier. Having two small kids is chaotic and I thank God that I have a good husband to help me out.

I really enjoyed my break and bonding with my boys. I miss spending time with them already. My older son started preschool two days a week last week and that went well, thankfully. Here’s a shot my sister caught of him on Labor Day weekend playing with an old Halloween decoration we had in the yard…

Ezra and the skull

Ezra and the skull

Now, it’s time to get back into shape (just did a good 20 minute workout) and get back into a groove. And, get back into meal planning/cooking. I really miss eating well, so that’s one of my biggest goals. Here goes nothing!