Archive for the ‘Music’ Category

Motivation Monday

Posted: December 17, 2012 in Articles, Music, Online WO Reviews, Quotes
Discipline and consistency. You have to earn what you what.

Discipline and consistency. You have to earn what you what.

One of the last posts on this blog before my website is ready — YIPPEE!

Have you liked my Facebook page yet!? Please do so!

Too Much Cardio = More Fat
Don’t kill your progress with too much cardio!!! Yes, really, there is such a thing…. And it’s a lot less than you’d guess! Here’s why.

Music to Move Ya
“Black Betty” by Ram Jam
“Keep Em Separated” by The Offspring
“Aimin at Your Head” by Pretty Lights

Mind Over Matter
“Passion is the genesis of genius.” –Tony Robbins

“Failure will never overtake me if my determination to succeed is strong enough.” –Og Mandino

“Your attitude is either the lock on, or the key to the door of success.” –Denis Waitley

Quick Workout Challenge
Sexy Bikini Threesome Workout
No equipment needed! I love it.

How long did it take?: 9 minutes
Was it tough?: It was a good warm-up/cardio burst.
Did I feel like I got a good workout in?: It was a great lower-intensity workout and supplement to total body resistance workout.
Why I liked it: It was quick and easy without being too taxing, but I still felt it! Doug and I did this one morning before we did core work and it was a great heart-rate-raiser without being super draining. I also used one round of this at the beginning of, during, and at the end of a total body circuit class I teach. It was awesome.
Do I recommend it?: Definitely. Don’t have long? Can’t get super sweaty? Sick of burpees, pushups, and lots of jumping? Well this has a little jumping and a little shoulder work, but nothing too crazy. It’s a nice break. Do it!


Motivation Monday

Posted: December 10, 2012 in Inspiring People, Music, Quotes, S&S Workouts
Funny, Doug and I were just talking about doing 1-hand pushups.

Funny, Doug and I were just talking about doing 1-hand pushups.

Inspirational Women of All Ages and Professions
Hate running? You don’t have to run to get a runner’s body! Check out what these 20 women do to stay in great shape.

Blast from the Past
*I’ve been having a 90s music attack!
“The Sign” by Ace of Base
“Sweet Dreams” by La Bouche
“Whoomp! (There It Is)” by Tag Team

At-Home, Shoeless Workout to Try:
Love this magazine—I’m pumped to try this myself!

“I have found victory to be difficult when my focus is on my fear(s). Being afraid to lose, afraid to look bad or afraid to get hurt are usually the biggest obstacles standing in our way. Seeing failure for what it is (a critical part of the achievement cycle) will drastically reduce the crippling effects of fear. When fear is gone the vacuum created opens up the one key ingredient needed for achievement—a chance. Celebrate the fact that you at least have a chance and failure will cease to be such a big deal.” – from MMA & Fitness Motivation

Motivation Monday

Posted: December 3, 2012 in Music, Quotes, S&S Workouts

 Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

I love December. I love Christmas. I love snow for Christmas (only for Christmas, really). I love Christmas decorations. I love the holiday spirit. I love Christmas music. I love the ideas of joy, peace, love, faith, and togetherness. I love the holiday foods.

But I dislike one thing: Excuses.

Yes, holiday food is amazing. And often homemade. But it’s full of sugar and fat. Yes, the holidays get busy, stressful, and tiring. And the weather sometimes gets in the way. But it’s no excuse not to work out. You always have time for a workout—from squats, lunges, pushups, and sit-ups during commercials of your TV show to 10 minutes of hardcore plyometrics or nonstop moves before work.

Stop making excuses and do the work.

“Shut Up & Drive” by Rihanna
“House of Jealous Lovers” by The Rapture

Workout Moves
Side-plank + tricep extension and leg raise

Heel-click crunches

“If you have time to whine and complain about something then you have the time to do something about it.”—Anthony J. D’Angelo

“The best thing about the future is that it comes one day at a time.” –Abraham Lincoln

This really doesn't have much to do with the months changing, but I thought it was funny :)

This really doesn’t have much to do with the months changing, but I thought it was funny 🙂

Holy cow…. It’s Christmas music time. Let’s say goodbye to November with a quick recap!

Best Quotes:
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi

“Courage is only an accumulation of small steps.” –George Konrad

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley

“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

Best Songs:
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Im’ma Shine” by Youngbloodz

Best Recipes:
Black Bean Burgers
Spaghetti Squash

Best Articles:
My “There’s No Easy Way Out” post
My “The Day After: Game Plan” post
Leo Babauta’s “Why the Fitness Habit is More Important Than the Plan”


Best Workouts/Moves:
My “The Day After: Game Plan” WO 

1/2 Burpee: In plank position, jump the feet together toward the chest, then back to their starting position, then jumping jack them out wide, then in together, then complete one pushup. Continue for 30-60 seconds.

BodyRock’s Sexy Sweat On Me WO

Blogilates’ Victoria’s Secret Modal Ab WO

Motivation Monday

Posted: November 26, 2012 in Music, Quotes, S&S Workouts

Prepackaged junk food just really isn’t worth it. Neither is pop. Or a lot of the crap on the grocery store shelves. Put it back.

Don’t. Stop. Now. Don’t stop at all. Ever. You only stay sharp by learning every day, and it’s the same with your health—you only stay healthy and strong by exercising and eating well every day. It doesn’t matter the time of year…. Don’t ever stop trying to be better.

Use these—what Doug and I are using—this week to stay motivated despite the cold weather, the fewer hours of light, and all the crazy-good food.

SONG: “Lick It” by Kaskade & Skrillex

WORKOUT: Amanda Russell’s Annual Thanksgiving Day Big Burn Workout (I’ve tried it — several times — it’s a good one!)

QUOTE: “My dad would tell me to, ‘Play for those who couldn’t play.’ So my motivation is for people who struggle in life daily.” –Misty May-Treanor, two-time beach volleyball Olympic gold medalist


Don’t stop believing that you can. Treat yourself with respect and watch what happens!

There’s No Easy Way Out….

Posted: November 21, 2012 in Music, S&S Tips&Tricks

What you’d have to do in order to burn off what you usually eat on Thanksgiving…. Are some foods really worth it?

This is my pre-Thanksgiving pep talk, brought to you in part by the wonderful car and old-school workout jam “No Easy Way Out” by Robert Tepper. Yes, it is the song from Rocky IV after Apollo dies and Rocky is cruisin’ in his car deciding whether or not to fight Drago. Yes, Rocky IV is my favorite of the Rocky movies. Yes, I do hope it’s on TV tomorrow. Yes, I do dramatically sing along to it in the car. And while I teach Spinning….

Aside from that, this post was inspired partially as I spun to that song this morning. Because it’s true when it comes to fitness–there’s no easy way out, there’s no shortcut home. What do I mean by that? There is no shortcut to health and fitness. There is no magic pill or magic machine to get you lean and ripped. It’s all about hard work, because we’re not indestructible–we need to take care of ourselves. You can’t eat like crap today, say you’ll do better tomorrow, and then expect everything to be easy. Same goes for exercise. Being, feeling, and looking healthier is a matter of constant vigilance (Mad-Eye Moody, anyone?)–you need to be constantly aware of what you put into your body, when, how much, and what you do to expend calories. No, it’s not rocket science (vegetables are better than candy, water is better than juice), but there isn’t an easy way to achieve those things. You have to work at it day in and day out. Truthfully, I do, too.

I have a lot of trouble during the holidays because I am such a simple eater at my own home. When I’m with my family for the holidays, there is food that I never cook or bake, so my eyes and taste buds go into overdrive. And because of my history of being a binge eater, I really have to watch myself. It sucks. It’s hard. I’m not pretending it’s easy. And it’s not always fun to stop eating something before you feel like you should, but sometimes you just have to in order to save yourself.

It’s very true that Thanksgiving meals can pack an extra few THOUSAND calories on you. Most people eat a good two times as much as normal. Don’t be one of the statistics. Be your own statistic. Choose homemade foods over store-bought ones. Take walks throughout the day. Offer to play with the kids outside or run laundry and food up and down the stairs.

There’s no easy way, there’s not shortcut home, but givin’ in CAN be wrong.

Take care of yourself this Thanksgiving.

Motivation Monday

Posted: November 19, 2012 in Facts, Music, Online WO Reviews, Quotes

Don’t be a Peter during the Thanksgiving holiday! MOVE IT!

It’s going to be a long week…. So start it off right!

2 Fun Facts:

  • Apples may help prevent breast and liver cancer.
  • A single, large turkey leg with the skin has over 1,000 calories and 155 percent of the average person’s daily cholesterol allowance.

2 Hip-to-the-Hop Songs:
“Knock on Wood” by Amii Stewart
“Im’ma Shine” by Youngbloodz

2 Motivating Quotes:
“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

“If you always put limit on everything you do, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” –Bruce Lee

2 Workouts to Try:
Victoria’s Secret Model Ab Workout

Amanda Russell’s 4 Minute Body Blaster