Squat, Twist, and Kick Quickie Combo

Here's another Quickie Combo that works great in the beginning of a workout to get nice and warmed up OR add squat jumps and partner it with an upper body combo and you've got yourself a full body Quickie workout!! Visit the MC YouTube Channel for all of them.

Try one of these next!

Side Cinching Plank Combo gets your triceps and more core:

Lunge and Plank Combo will burn more calories by getting your legs fired up and adds a little more cardio into the mix:

No matter what you do, DO SOMETHING!!!!!

Morning Movement - Get Some!

One of my first goals with each new personal training client is to incorporate Morning Movement into their daily routines. As a non-morning person I understand how challenging this can be and how many excuses can keep this from becoming a habit. However, If you truly want to get fit and stay fit, this one habit can make a world of difference. REASONS TO GET MOVING EVERY MORNING:

• Starts your day with energy and mental clarity.
• Boosts your metabolism.
• Sets a healthy intention for the rest of your day.
• Eliminates the procrastination of fitting in workouts throughout the week.
• Eliminates the excuses that arise throughout the day for not being able to exercise.

Now some might read this and say, "You want me to exercise EVERYDAY?" and I will answer "YES". I am not saying you have to do a 90 minute yoga session or be the first one at the gym. What I am saying is set aside at least 15 minutes every morning to get in some sort of movement. Depending on your goals and the stage in your fitness journey this can be a variety of  activities. Morning cardio is a wise choice for those looking to lean out, while a yoga and meditation session is good for those recovering from a workout/training event or those that just need a little quiet time before their hectic day starts.

Because my schedule and job allow me multiple opportunities throughout the day to exercise, I tend to catch a few extra winks in the mornings. However, every time I squeeze in my exercise before my day actually starts, I love life that day! I'm full of energy, my body feels loose and moves without any aches or pains, and I get to enjoy my evening reading or hanging with my Boo and Bullies without having any sort of non-exercisers remorse.

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Give it a try. Wake up 20 minutes early for one week, step out your front door and jog 7 minutes down your street, then jog back. Throw in a couple of stretches and you are all set!!

Other Ideas for Morning Movements:

• One of my Quickie Workouts
• A morning yoga sequence
• Walk your dogs
• Crank your favorite playlist and dance your fat off! - My favorite Playlist right now
• Jumping Rope
• 20 Push Ups, 20 Squats, 20 Crunches
• Swimming
• Commute on bike or skate board to work
• Yard Work
• Hoola Hooping
• Roller Skating
• Whatever you enjoy doing!!

I posted this video on my old blog and am still in aw every time I see it! One day I will start my morning like this:

Get moving!!

Awesome Arms Quickie Workout

As I was taking a peak at the new Mint Condition YouTube Channel, I realized that it was lacking some upper body combos. I have used this one multiple times with clients this week. This Quickie Combo that can be used as a short workout to get your metabolism revved up or as a warm up for your already planned workout. This combo starts with a push up and then combos a core stabilizer and a downward dog. Due to the slower pace and the big stretch, this combo is great for first thing in the morning! It works your chest, triceps, shoulders and core, AND helps to get you inverted. Inversions (any move that gets your head low and your body high. Think headstand, downward dog, and shoulder stands) are great for your core strength and your balance but they are also great for your BRAIN! When you flip upside down you actually reverse your blood flow, using gravity to bring more oxygen to your brain. More blood to the brain can provide more focus, relaxation, and/or energy. Additionally, inversions do wonders for your immune system by helping to flush out your lymph nodes.

Adding handstands at the end is just a fun way to burn out your shoulders and get upside down. I grew up walking on my hands so do not feel that you have to be able to hold one. If you are a beginner, keep working on the downward dog and build up your shoulder strength. Maybe I will do a post on working up to handstands soon!

Love Your Legs Workout

Summer is here and not only does the temperature start to heat up but so do our schedules. Our priorities shift from structure to leisure and exercise can sometimes take a back seat (right next to the cooler and beach bags). Summer workouts need to be efficient and be able to be done anywhere and my Love Your Legs Workout is just that! When trying to burn calories, its important to get your large muscle groups burning. Using all of your leg muscles and a majority of of your core, this workout will get them fired up. Ideally, 3 rounds with a short break (or even a short jump rope session for serious calorie burn) would  provide the best workout. HOWEVER, one of my top rules for exercise is anything is better than nothing! So if you only have time for 1 round, high five!!

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Please remember that form is far more important than speed or reps. Here are some reminders:

1. Stand up tall and suck your belly button to your spine throughout the whole workout, while still maintaining normal deep breaths.
2. Weight should never shift onto your toes in squats or lunges.
3. Land nice and soft on the jumping Squat Jacks - You should land like a ninja, very quietly.
4. Progress slowly. Start with 1 round without any weights. If that feels good, work your way up to 3 rounds. Once your able to do 3 rounds, add light weights. And so on and so forth.
5. Modify when needed. If a couple of these moves are particularly tough, scale them back a bit by not going as low into the lunge (don't take a smaller step - keep the knees from traveling forward), don't kick so high on the Birdfeeder Kicks or don't kick at all, if 25 is too many, start with 10. Just start somewhere and build :)

Stay tuned for a Summer Cardio Challenge that works great with the Love Your Legs Workout. Until then... Happy Summer!!

Healthy Habits Checklist

Very few things turn out well without a bit of planning. Sure, there's the spur of the moment celebration and the successful wing-age of a work meeting, but for the most part things run more smoothly when there is a little planning involved. I'm not saying that calendars and elaborate checklists need to be involved, but it is wise to at least think through the process and develop some sort of game plan. This is a process that I like to do at least every night before I go to bed. On good days I will start this process much earlier in the day or even the weekend before. The earlier the better, but there are the days when the time just isn't there.

To keep things nice and easy ask yourself these 3 questions:

What will you have for breakfast?

Breakfast is by far the most important meal. Make sure you have something that you can either a) make and eat before you have to leave for the day, b) can eat on the go, or c) eat as soon as you get to were it is you are going. Do not "forget" about this meal. Your body needs fuel to start burning calories and to help get your brain get started. I guarantee you will have a better day if you eat a healthy breakfast. Quick and easy options include:

• Make before -  Iced coffee with coconut milk, eggs and sautéed spinach
• Eat on the go - Coffee, toast with Peanut Butter and a banana
• Double as a Snack - Coffee, No Bake Oatmeal Bites and an apple
• Eat when you get there - Green Tea, greek yogurt with blueberries and nuts
• Gas station saviors - Small coffee, giant bottled water, Kind Bar, banana

What is your plan for lunch?

My favorite option for lunch is leftovers or leftovers reworked. Make extra dinner and put some aside for the next day or add some chicken or salmon to a salad base that you make while dinner is cooking. You can plan to stop and grab lunch at your favorite lunch spot (lean proteins, greens, whole grain carbs - unless its a cheat day). Or you can swing into a grocery store and purchase a wrap from the deli or a pre-mixed kale salad, an avocado, and some nuts. Either way, decide on your plan the night before.

What time will you workout? 

Yoga or CrossFit class after work? Get your outfit packed and put your yoga mat in the front seat of your car to remind you all day of your plan. Make sure to hydrate throughout the day, as we tend to be less hydrated at the end of a long day.

Personal training session early in the A.M.? Lay out your clothes and get your water and other necessities ready to go and then get to bed. Depending on how early I have to get up, I sometimes sleep in part of my workout gear. Lots of sleep, or at least some extra, will help you to be able to tackle the workout head on. For me this is a requirement, otherwise I'm hitting the snooze button! Plan your breakfast to be something that you can easily digest. For me a banana and a couple of Protein Power Bites does the trick.

If you can't get a workout in because of a really crazy schedule then get in the extra activity throughout the day. Park farther away, take the stairs, do air squats, planks, or leg lifts whenever possible, crunches before bed, calf raises as you brush your teeth. I call it Stop Drop and Exercise!  Something is better than nothing.

If you would like to give yourself a fighting chance to have good food readily available, plan ahead as much as time will allow. You will realize that you like when you don't have to think about what you're going to eat and that it fits into your day much smoother than eating something "convenient" and then regretting it or feeling disgusting shortly after. Then, you will  have time to think about more important things, like which Pinterest project your gonna do this weekend. If only.