Santa Slim Down, Day 8

Bootcamp and Sleep

Sometimes I do feel like my life takes over sometimes.  I seem to have no time.  And when I do have the time, it seems that I overdid it and my fibromyalgia comes to visit.  For days.  But I’m not gonna make any excuses. I’m gettin’ it done! Today is cardio bootcamp. Here’s a bonus video for you over achievers.  https://youtu.be/nko5IqhdBgQ

One thing that my fibro causes is sleepiness.  I am exhausted from simple things like washing dishes or walking outside.   Sleep is really important to maintaining health and wellness. All this working out is no good without proper rest. Lack of sleep causes your stress hormones, such as cortisol, to be at a constantly elevated rate. This makes it impossible to lose weight and get the results you’re looking for. Listen to your body. Rest when your body tells you it’s had enough! This is really important advice that will have the greatest impact on your health, fitness and overall wellbeing!! 

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen. Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down, Day 7

Fresh Start
Are you treating this year like a brand new fresh start?  You should!  Don’t think of the crap you ate BEFORE January 2.  Don’t think of the workouts your DIDN’T do before January 2.   We have a blank slate to do whatever we want. Let’s move forward to a happy, healthy and fit new year!

Cleansing Yoga
https://youtu.be/HODgAceRWwg

Have you ever set a New Year’s resolution but didn’t stick to it? We’ve all been there! For me, the best way to stick to my New Year’s resolution is to constantly be reminded of it. I write it down and post it. I like to keep it where I know I’m going to see it. That’s usually on my desk or on my phone start screen. I read at a yoga training center that at the end of the training they had a ceremony where they wrote down on one piece of paper something that no longer served their lives and wanted to let go of. On another piece of paper, they wrote what it was that they wanted to flourish in their lives. They lit a candle and burned the paper stating what they wanted to leave behind. The paper that stated their intention was taped under the candle so that whenever the candle was lit, it was there to remind you of what you wanted. To me, it was a very cleansing session of trying to get rid of the old and bring on the new.  I’m going to do this and would love for you to share with me what you want to bring on and get rid of!

If there is one piece of fitness advice to give you for the New Year, don’t go more than 3 days without exercising. I know if I do I feel the difference mentally and physically. It also makes it a bit harder to get back into it. And of course, keep it fun. Exercising shouldn’t be a chore.

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen.Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

LAST DAY!!!

Today is the last day to order your 3-day Refresh kit!! If you have any questions about this, please email me or comment below!  This is seriously one of the best solutions you can get to lose weight quickly and safely!  Get your jump start!

Santa Slim Down, Day 6

Looking Hot In A LBD

It’s time to start preparing for your LBD reveal!  I think that we’ve been preparing for quite awhile (at least I have) I just needed something to focus on today. Looking hot in tight sexy dress isn’t just about a slim waist line. You can have a teeny little waist, but if your arms are slapping yourself in the face when you wave hello to a hot dude, that guy’s gonna be walking the other way. Sleek and sexy shoulders and arms are the key to looking hot in your LBD!

This video from FitSugar is one of my favorite arms videos found online. It hits all the right muscle groups to get you looking smoking in the LBD (Little Black Dress).

https://youtu.be/h6KjNN4Y0cc

I’ve been asked many times, Is possible to get sexy buff arms by doing yoga alone to get Madonna’s arms. Uh, yes! Here’s a video to prove it!

https://youtu.be/HEHdQxdQT5c


Here’s a workout to take to the gym.
 

Wave Arm Fat Goodbye Workout

After completing each exercise, rest for a max of 30 seconds (longer if you’re a beginner) before moving onto the next exercise. When all exercises are completed, rest for 2 minutes and repeat entire circuit.

Level: Intermediate/Advanced
Circuit One

Tricep Pushups
Starting in pushup position but with your arms closer to the midline of your body. Slowly bend your elbows to a 90 degree angle as your arms hug your sides. Hold for 2 seconds, then pushing through your palms, lift back up. Repeat
10 reps

Straight Arm Pulldowns
Starting in standing position, feet hips width apart and holding weights in hands with palms facing thighs. Keep your back straight and a soft bend in your knees. With a straight arm or soft elbow, lift weights up past shoulders and hold for 2 seconds. Slowly and intently, engaging all muscles in your arm, lower weight down to start. Repeat.
8-10 lb weights
12-15 reps

Walking Planks
Starting in pushup position with palms on the ground, engage abs and lower right arm to rest on forearm, then left arm to forearm. Return right arm back so that palm is on the ground then return left arm so that palm is on the ground.
10-12 reps

Shoulder push up
Starting in downward facing dog, lift your left leg straight up towards the ceiling. Bend both elbows and lower your head closer to but not touching the mat. Then, push your body back up to starting position and straighten your arms. Switch legs and repeat.
Modification: Hold downward facing dog for 60 seconds
5-8 reps

Isometric Lateral Raise
Start in standing position with your feet hips width apart, arms straight down at your sides, palms facing in holding weights. Slowly raise your arms until they are in line with your shoulders parallel to the ground. Hold for 2 seconds, then lower.
8-10 lb weights
8-12 reps

Overhead Shoulder Press
Starting in standing position with your feet hips width apart, hold weights next to your shoulders like a goal post, palms facing out.  Push the weights up until your arms become completely straight. Hold for 2 seconds and slowly lower down to starting position. Repeat.
10-15 lb weights
10-12 reps

Bent Over Rows
Starting in standing position, feet hips width apart, bend at the waist so torso is almost but not quite parallel to floor holding weights straight down under shoulders. Make sure you are not arching your back. Squeeze shoulder blades together and lift weights up towards to chest. Hold. Lower back to starting position.
10-15 lb weights
15 reps

Alternating Arm Bicep Curl
Stand with feet hips width apart, abs engaged, and hold weights at your side with palms facing forward. Bend your elbows and without moving your upper arms, lift the weight in right hand up to meet your shoulders. Hold and lower back to start. Lift the weight in your left hand up to meet your shoulders. Hold and lower back to start. Repeat.
8-10 lb weights
18 reps

Plank Row
Starting in Pushup or Plank position, hold weights firmly in hands.  Lift the right dumbbell until your elbow passes your torso. Lower, and repeat on left side.
8-10 lb weights
10 reps each side
Modification: Hold plank for 30 seconds without row or row without weights in hand.

Tricep Extension
Starting in standing position, feet hips width apart,  arms over head and both hands holding one weight. Bend elbow so that the weight is lowered behind you. Raise dumbbell overhead by extending elbows up and pushing weight back up to start.
8-10 lb weights
10-15 reps

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen. Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down, Day 5

New Year. New You

The New Year came so quick!  I know that we needed to get through the festivities to really throw ourselves into some self love!  Let’s get it done by kick starting that metabolism into high gear. Ready? Of course you are!! Let’s do it!

https://youtu.be/1okO02bLYeI
https://youtu.be/js8hDqDMUek

Two total body workouts to prep your booty for an amazeballs year!

How’s it going with the healthy eating? If you’re like me, there are definitely days that are more challenging than others, but you guys are getting me through it. We’re in this together and from what I see in the comments, you’re all motivating each other. You’re amazeballs!!

Here’s a workout to take to the gym.

Burpee to Inchworm Pushup
Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Perform pushup by lowering body to floor and back up. Keeping upper body in place, pull legs forward under body returning feet in original position. Jump up and land to original standing posture or repeat.
Modification: Try performing just the inchworm pushup or just the burpee.
10 reps

Deadlift Upright Row 
Starting in standing position with feet hips width apart and slightly bending your knees, weights in front of you and palms facing thighs.  Keeping a slight bend in your knees, hinge at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body but close to the ground. Return to standing while pushing up through your heels and squeezing your butt. Once in standing position, lift elbows to side so that weights are lifted towards your armpits. Repeat
10-15 lb weights
12 -15 reps

Side lunge with Medicine Ball Rotation
Stand with your feet about hip-width apart, holding medicine ball . Step to the right as far as you can, dropping your booty back . Engage abs and twist up and right. Return to standing postion and repeat on other side.
6-8 lbs Medicine Ball
10 reps each side

Backwards Lunge with Lateral Raise
Starting in standing position with feet hips width apart and holding weights at your side, take a step backwards with right leg and lower into a lunge bending left knee about 90 degrees.  Extend weights out to side and lift to shoulder height. Lower weights and lift back up to starting position by pushing through your heels.
5-8 lb weights
10 reps each side

Squat Curl and Press
Starting in standing position, hips width apart holding weights at your side, palms out. Bend your knees and slowly lower to a squat. While hugging your arms into your sides, bend your elbows and lift weights to shoulders. Explosively pushing through your heels, lift your body back to standing and lift weights above your head while turning palms out. Return to start and repeat.
8-10 lb weights
12 reps

Side Plank with Rear Fly
Start in plank position on hands or forearms. Hold one weight in left hand. Rotate your weight to right side with palm or forearm on the ground as your foundation. Stack your feet and lift your hips off the ground.  Engage abs and while holding weight in hand extend left arm in front of you shoulder level and slowly raise weight toward the ceiling and open chest. Slowly return weight directly in front of you. Repeat fly while holding side plank.
8-10 reps each side

Curtsy Lunge with Bicep Curl
Starting in standing position feet hips width apart, keeping your weight in your left foot and holding weights in front of you palms facing forward. With your right leg,  take a big step back crossing it behind your left leg as if your Shirley Temple bowing curtsy style. Slowly bend your knees and lower your body down until your front thigh is parallel to the floor, and both knees are bent about 90 degrees.  Bend elbows and control weights as you lift them to almost touch your shoulders and slowly lower. Return to starting position.
10-15lb weights
15 reps

And the grand finale…
Split jump 
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen.Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down, Day 4

Kick And Burn

Yesterday we slowed it down. Today we kick it up. Literally. Kickboxing is the perfect way to burn off the pastries while burning off some post-holiday steam. The holidays are a stressful time for everyone. Let’s not let it get the best of us. Working out is an ultimate stress reducer and kicks up our happy hormones. That’s how I want to start my new year, happy! So let’s get those endorphins flowing and workout!

I have been home for a few weeks and feel that I don’t have the time that I did when I was working.  I am caretaker to my grandmother, my son is home-schooled (although he is very self-motivated), the household chores and meals have landed 100% in my lap and I still find the time to get in a workout. You can too.  You just need to want it more than you want to watch TV.  I always tell my challengers to just workout for FIVE MINUTES. That’s it.  If you’re still not feeling it, then stop. It’s not easy, but anything in life that’s worth it isn’t easy! Let’s get moving!

https://youtu.be/-nlzCGSbGAw

If I can find the energy after that kickboxing workout, I’m gonna pick up some weights and start firing up my muscles with this total body sculpting video. It’s only 12 minutes long, so I think I can muster up the energy. I hope.

https://youtu.be/FYMOfUGNnIs

Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Always consult with your doctor prior to starting a new fitness regimen. Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Santa Slim Down Day 3!

Calm and Centered  

Let’s slow it down and take a rest day. Yoga can make you break a sweat or break into your inner self to find the calm and stillness. It’s essential to take days like this to come back to your center and draw inward. Find gratitude for the many blessings in your life and the ability to come back to this inner peace and find the calm amongst chaos. It takes great strength to possess such a quality. Let’s do it together.
Whenever I’m having a bad day or I can’t seem to get out of my own head, there’s nothing that gets me more grounded than yoga. Yoga reminds me to draw inward and focus on what’s real or what actually matters. With all the craziness that goes on in my life, it’s important for me to take a few moments to an hour a day to get still even with movement. Focusing on my breath allows me to escape to my inner self. From there I can see where I need to be. Not where the craziness my mind will sometimes take me to. The holiday season reminds me why this is so important. Today I’m slowing it down, taking some time to draw inward and breathe. I invite you to join me. Take a moment. Close your eyes. Breathe.




Here’s a gentle Yoga flow that allows you to center yourself and become grounded. Enjoy the slow ride.

https://youtu.be/HmZFwoUU3WQ

Now a bonus video totally geared to make you happy! https://youtu.be/cWAXy-6a-bU

Don’t forget to check-in below in the comment section or on the Facebook page. Remember reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Santa Slim Down, Day 2

Twisting Out the Cookies

It’s Day 2 and I know you guys are keeping up and doing amazing. You may be feeling a little sluggish or tired. That’s probably because of all the sugar and toxins starting to leave your system.   If you’ve eaten a lot of yummy goodies over the holiday, it may be the post consumption crash you’re still feeling. Don’t worry it gets better. Just make sure you’re staying hydrated!! Staying hydrated is so important in a workout program like this!! Remember, if you wait until you’re thirsty to drink water, you’ve waited too long! Try real hard to stay away from any sugary energy drinks. It defeats the purpose of this challenge and the crash coming down makes you feel so much worse. I promise, you’ll start to feel amazing real soon!

Here is a total body yoga routine to continue our post-holiday detox. With more twisting and balance poses, this sequence allows for deep cleansing of the internal organs while getting you grounded and free from the post-holiday anxiety..

Total Body Yoga

To burn post-holiday cookie calories, here is a total body workout! Don’t forget to check-in below in the comment section or on the Facebook page. Reading your check-ins is my favorite part of the day! Your dedication inspires others to get fit, healthy and accountable.

Total Body Workout


Here’s a workout you can take to go. You can do this workout at the gym or outside (if it’s not too cold).

The Stress Free Workout!

After completion of each exercise, rest for 10-30 seconds before moving onto the next. Once all exercises are completed, rest for 2 minutes then repeat the circuit. Goal is to complete circuit three times.  Beginners perform circuit one time.

Curtsy Lunges with Bicep Curl
Starting in standing position with feet hips width apart, keeping your weight in your left foot and holding weights in front of you palms facing forward. With your right leg, take a big step back crossing it behind your left leg as if your Shirley Temple bowing curtsy style. Slowly bend your knees and lower your body down until both knees are bent about 90 degrees.  Bend elbows and control weights as you lift them to almost touch your chest and slowly lower. Return to starting position.
10-15 lb weights
15 reps each leg

Standing Side Abs with Weights
Starting in standing position, feet hips width apart and weights at your side. Shift upper body weight to right side sliding weight to right above the knee. Alternate and shift upper body weight to left side sliding weight to above the left knee. Perform as quickly as possible.
8-10 lb weights
20-25 reps

One Leg Bent Over Row
Start in standing position with your feet hips width apart, arms down at your side holding weights. Lift your right leg straight up behind you while bending at the hips and lower body forward 90 degrees keeping a slight bend in your standing leg. With weights and palms in, bend your elbows and pull the weights straight up to your chest. Lower the weights and return to a standing position.
10-15 lb weights
8-10 reps each leg
Modification: Perform exercise without raising one leg. Perform with both legs on the ground and as you strengthen your core you can progress to lifting one leg.

Mountain Climbers
Starting in plank position with your hands shoulder-width apart. Position yourself with right leg bent forward so right knee to right chest. Pull right knee while holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. Perform exercise as quickly as possible.
Repeat for 30-60 seconds

Around the World Lunges with Weights
Start standing holding weights at your side and legs hips width apart, take a step forward with your right leg and lower your body until your knee is bent at a 90 degree angle. Push back up through your heel to starting position.  Take a big step to the right, dropping your butt back and lower weights to right foot. Pushing through your heels return to starting position. Take a step back with your right leg and lower your body until your knee is bent at a 90 degree angel. Push back up through your heel to starting position.
10-12 reps each side
10-15 lb weights
Modification: Perform only front, side or back lunge. As you get stronger and build more endurance, perform 2 and eventually all 3 lunges as described above.

Lateral Raise
Stand with your feet hips-width apart, arms straight down at your sides, palms facing with weights in hands. Slowly raise your arms until they are in line with your shoulders parallel to the ground then slowly lower down.
3-5 lb weights
10-15 reps

Tricep Dips with Stability Ball
Start sitting with your butt on the edge of stability ball and your knees slightly bent. Your hands should be behind your butt with palms firmly of the stability ball.  Push your heels into the floor as you straighten your arms and lift your butt off the ball. Bend elbows and dip your body as close as you can to a 90 degree angle, butt off the ball and lowered to the floor.  Straighten your arms and lift your hips. Repeat.
10-15 reps
Modification: No stability ball? No problem! This exercise can be performed on the floor.

Squat Jumps
Start in standing position hips width apart with hands above head and palms facing each other, squat down and lower arms straight down almost touching the ground. Jump up while reaching arms back up above head return to squatting position. Repeat.
12-15 reps

Plank with alternating leg lifts

Starting in a plank position on your elbows or hands, engage abs and lift your right leg slightly off the ground (about 1-2 inches) and hold for 2 seconds. Lowering right leg to ground and lift your left leg. Repeat.
20-26 reps

Santa Slim Down, Day 1

It’s Day 1 of the Santa Slim-Down!
I hope you thoroughly enjoyed your holiday season and partied it up with family and friends. No need to feel guilty about having fun and eating some sweets. It’s all good! Now it’s time to get busy and workout! We start the challenge hardcore! Today is all about getting the heart rate up and twisting out those toxins!

Don’t forget, diet is especially important to this challenge! We had our fun eating whatever we wanted. Now it’s time to get to the business. Eating clean foods is essential to this program as we are trying to rid our bodies of the toxins, fats and sugars we deliciously consumed. Here’s a great tip. In the morning, drinking a warm glass of water with lemon will help naturally cleanse your body, spark your digestive system and give you a little energy boost. Instead of coffee first thing in the morning, try this natural cleansing remedy and let me know what you think. This is how I always start my day. In addition, drink a few glasses throughout the day to help speed the cleansing process to your system to remove what is slowing down and harming your beautiful body.

Here are a few workouts for you to choose from. You can pick one or two or be crazy and do all three. You know your body and your limits. You have 12 days, so choose wisely and don’t hurt yourself. Don’t knock yourself out of the game so before it’s barely begun!  Don’t forget to check-in. Inspire yourself and others to keep going and let us know how you’re doing. We’re here for you!! This challenge is for you to get fit, healthy and accountable!

Always consult with your doctor prior to starting a new fitness regimen.  Please use discretion. People with injuries or health conditions must consult their doctors prior to starting this challenge. High intensity or interval training workouts are not for everyone. Again, consult with your doctor prior to starting a workout, use your discretion and know your fitness level and limits.

Here’s a yoga video specifically targeting detoxification. This video contains a lot of twisting poses that rinse and cleanse your internal organs by removing toxins from the body. It’s the perfect way to start the 12 Days Post Holiday Challenge. Make sure your drink plenty of water after today’s workout!

Detox Yoga



Here’s a video targeting a trouble zone most of us gained this holiday season, the belly blubs!!

Tummy Time


Next up, a workout you can take with you to the gym. This workout also contains lots of twisting to detoxify the body. Twists are the best way to cleanse the body of those holiday toxins!
Stress Free and Detoxed Workout

After completion of each exercise, rest for 10-30 seconds before moving onto the next. Once all exercises are completed, rest for 2 minutes then repeat the circuit. Goal is to complete circuit three times.  Beginners perform circuit one time.

Front Lunge with Knee Raise

Starting in standing position holding weights in both hands with feet hips width apart, take a big step forward with your right leg. Lower your hips until both knees form a 90 degree angle. Return back to standing while keeping your left leg lifted until your thigh is parallel to the ground. Engage your core and try to balance on one leg for 1-2 seconds. Lower leg and repeat.
8-10 lb weights
12-15 reps each side

Sumo Squat

Starting in standing position with feed spread wider than shoulders,but toes slightly turned out and holding weight with both hands in front of your waist. Slowly lower your body as far as you can while pushing booty back like your about to sit in a chair. Hold. Pushing through your heels, return to starting position. Repeat.
10-15 lb weights
10-15 reps

Russian Twist
Start in sitting position with sole of the feet on the ground and knees bent, hold medicine ball at your chest, engage abs and twist body and medicine ball to right side then back to center then to  left side. (Try to twist enough to get the medicine ball to touch the ground). Feeling strong. Try twisting with legs off the ground.
6-8 lb medicine ball or dumbbells
20-25 reps

Side Lunge with Rotation
Stand with your feet about hip-width apart, holding medicine ball. Step to the right as far as you can, dropping your booty back. Engage abs and twist up and right. Return to standing position and repeat on other side.
6-8 lb Medicine Ball
10 reps each side

Donkey Kick
Starting in push-up position with palms on mat, shoulders over wrists and legs extended behind you while keeping a straight spine. With legs together, engage core and butt and kick both legs in the air while bending knees and feet towards your booty. As your body lowers, return to plank position.
12-15 reps

Staggered Stance Shoulder Press
Start standing with legs hips-width apart. Step right leg forward. While holding weights in each hand, raise arms to a goal post position. Bend knees and lower down to a squat. Lift up pushing through heels and raise arms so that weights are directly above your head. Lower weights back to starting position. Repeat.
10-15 reps
8-10 lb weights

Push-up To Frogger
Starting in push-up position, wrists in line with shoulders, slowly lower your body so it’s hovering the ground and hold for 2 seconds, then push back up. Jump your feet to the outside of your hands landing with your butt down and chest up and open. Jump back to start. Repeat.
10-12 reps

Rotation Squat
Starting in standing position holding a weight extended forward chest level and your feet wider than your shoulders and toes slightly pointing out. Bend your knees and lower your body down and push your booty out like your sitting in a chair. Pushing from your heels, return to standing keeping weight chest level, engage your core and twist weight and torso to the right. Hold then return to center. Repeat alternating twists to each side.
8-10 lb weights
10-12 reps


Bicycles
Position yourself on the ground as if doing crunches.  Lift feet to a table top position, engage abs, crunching up as if doing a sit-up. Keeping shoulders off the ground, meet your right shoulder to left knee while extending right foot out. Alternate to left shoulder to right knee and extend left leg keeping abs engaged. Repeat as fast as you can for 60 seconds.