Archive for the ‘Online WO Reviews’ 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!

Most days I really wish my abs looked like hers *le-sigh*

Most days I really wish my abs looked like hers *le-sigh*

Part of Me Workout + What Makes You Beautiful Abs Bonus

Equipment needed: towel/paper plates/weighted plates for sliding pushups and an object to be able to do pushups to the left, middle, and right of (I used one of those ghetto-old crunch assistor things); and a weighted ball to do a pushup on and lift overhead. I used a 10lb. medicine ball for all of the weighted stuff.

How long did it take?: 12 minutes for the workout + 4 minutes for the Abs Bonus
Was it tough?: Very! Especially after doing the Take a Girl Down Workout. I was literally shaking and dripping sweat.
Did I feel like I got a good workout in?: Tchyea! It was actually very tough. To the point where I was verbally and mentally driving myself forward. And the ab part—woo win!
Why I liked it: It was a mix of a few other BodyRocks I have done before, but it was nice to mix-n-match them a bit here. I love me some burpees and I definitely got those in with a GOO!-ton of pushups. The tricep crab-kick-things caused a major burn and it was the two longest 50-second intervals of my life. But my tris looked good! 🙂 The ab moves were also a little different and I loved them. Very intense burn in the abs finished off with a total-body-suck-in-those-abs move that made me feel so strong.
Do I recommend it?: Yes, I do! It was killer, especially if you pair it with the Take a Girl Down Workout. I was in and out of the gym in 35 minutes, dripping sweat and feeling good.

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 

Caution: Shakiness and sweat ahead. Image courtesy of BodyRock.TV

Sexy Sweat on Me Workout

Zac, Alli, and I rocked this workout out a while ago and whooo-eee! It was good. They use an Ugi ball and a sandbag, but we just used kettlebells. For 24 rounds of 30 seconds on and 10 seconds off, you’re working.

How long did it take?: 16 minutes
Was it tough?: Yeah, it was total body and crazy.
Did I feel like I got a good workout in?: Definitely. And I believe Alli and Zac did, too.
Why I liked it: Lots of good, new twists on moves I already loved — from abs to legs. Oh, and all you needed was a weight. Score. I like simple. Oh #2, not a ton of pushups so it was a bit of a nice break.
Do I recommend it?: Oh yeah. You need to do this workout. You will be shaky, you will sweat, and you will be proud of what you just accomplished.

Pinned it. Tried it. Loved it. Thank you, Pinterest!

1000-Rep Workout

All you need is a pair of weights, but honestly, even those are optional. I’ve done this workout a few times since finding it and I still love it. The first time I did it in my bikini in front of the TV. The second time I used it for a 30-minute morning class I teach. Then I did it as fast as I could. Then I modified and extended it and used it for a 60-minute class I taught. And now I plan to use it for clients, more classes, and as a quick, not-super-sweaty-but-still-tough workout for myself.

How long did it take?: I timed it at 21 minutes—and that was me going quickly.
Was it tough?: Yeah, but not in an impossible- or sweating-and-out-of-breath-too-much way. Fifty reps of anything gets tiring after a while…. And doing 100 pushups makes you tired.
Did I feel like I got a good workout in?: Yeah, I did. It worked pretty much everything—chest, back, shoulders, abs, cardio. Just not a ton of bis or tris, but I guess pushups kinda hit those areas, too.
Why I liked it: You didn’t need much—equipment, space, time—but it still worked you out well. And doing high reps is a fun, different challenge.
Do I recommend it?: I would. It’s great for most levels because it’s all about going at your own pace and it’s not super cardio-jumpy. If need be, you can modify it by decreasing—or increasing!—reps and/or changing out some moves for others while still keeping the main basis of the workout the same. Score one for a Pinterest workout!

This has nothing to do with the BodyRock website. I just like Michael Jackson’s music and thought this was an awesome graphic!

Girls on Top

This one was a little different: six exercises, 50 seconds on, 10 off, two times through.

I don’t have a Ugi ball, so I used a medicine ball. I can’t do dips off hanging bars, either, so I just did knee lifts while hanging. And I find it too hard on my wrists and shoulders to jump-switch my hands on the ball for pushups, so I just moved the ball from hand to hand. I still felt the burn! And everyone at the gym was staring at my red, sweaty face as I sprinted from the exercise room to the Roman chair for knee-ups… WIN!

How long did it take?: 12 minutes
Was it tough?: Yes! But I loved every sweaty, tough minute of it. Especially when I heard myself occasionally (and softly, I swear) grunting and had to laugh because I always thought the BodyRock women were awkward and weird for making noises, but now I know why…
Did I feel like I got a good workout in?: Holy yeah. It was tough. I was sweating and shaking, but I felt so dang awesome and badass after!
Why I liked it: Minimal equipment, total body, hardcore, and it didn’t feel repetitive since there were six exercises and only two rounds.
Do I recommend it?: Definitely. Once again, this workout could be done one time through for a quick, hardcore little boost to your day, or hey, you could rock it three, four, five times through for a REALLY hardcore workout. Either way, I burned and felt strong after this workout. I really, really liked it!

Great plan from a great lady.

Amanda Russell’s 14-Day Shape-Up Plan

*Disclaimer: Before I begin reviewing this plan, I would like to mention several things. 1) I am a fitness instructor, personal trainer, and freelancer. My fitness/activity level is much higher and greater than the average working adult’s thanks to my jobs. On average, I work out for 2-4 hours/day, and that was without including Amanda’s workouts. 2) I did not complete every single workout to its fullest since I do exercise so much. Often I did one or two rounds in order to get a good idea of how each workout was.

What It’s All About: Amanda Russell presents a 14-day fitness and nutrition plan that’s intense, but it’s her version of healthy detox (and mine, too!). This is not an every-day-of-the-month plan; this is an I-need-to-shape-up-for-an-event plan, a jump-start-to-a-healthier-you plan, a get-back-on-the-right-path plan, and a learn-how-to-fuel-your-body plan. Amanda’s mantra is “When you want something you will do whatever it takes, when you don’t, you will always find an excuse. Decide how much you want this… and do what it takes.” I like that because I happen to agree with her. YOU and only you are in charge of how you live your life. YOU and only you can make the decision and take the necessary steps to change your life. The plan packet itself is 30 pages of awesome info. Amanda provides you with some basic intro info, a list of foods to avoid and list of foods to enjoy, meal recipes, meal guidelines, and, of course, the 14 days’ worth of meals and exercises.

The Workouts: All of the workouts are free and there are even videos and written directions for you to follow online! How? Because of the workouts are always free—they’re already on her website and anyone and everyone can do the workouts.

All you do is click on the workout, skim the written details, watch the video, and you’re ready to go! Intensity-wise the workouts varied, but one thing was consistent—the amount of time needed. Each workout was only about 30 minutes total! So no more complaining about time-consuming workouts! As for my favorite workout…. Hmmm…. That’s tough…. I really liked the “6 Minute Abs of Steel,” “Super Calorie Burn,” “Jump Rope,” “New Year, New Body,” “Killer Sculpted Arms,” “One Minute Intervals,” and “Big Burn” workouts. Yes, I liked a lot of them. And yes, I used a mix of a bunch of them in the total body classes I teach!

The Food: It’s uncomplicated, it’s fresh, it’s real, and it’s pretty basic. There are a lot of eggs, a lot of veggies, and a lot of salads. There isn’t much variation in the meals, but if you’re trying to detox your body, eating fresh, real foods is the way to go. The good news is that you don’t have to forgo all fruits or meats, and you even get to have some Greek yogurt!

What I Liked: It was all spelled out for you and ya know what—there were no calorie counts and I gotta say, I loved that. Good, healthy calories are necessary for total body function and fueling yourself the right way is the only way to achieve a total body healthy detox. Nothing was too complicated or time-consuming either. The recipes were all pretty simple, but good, and I will definitely continue to make some of them! Like the Feel Good Protein Pancakes. Holy yum. Doug and I eat these at least once a week now.  I like how she suggests two rest days, but also says that if you want to take a walk, that’s cool, just make it a chill one. This is what I do. I never take a day off. But I choose one or two days to just walk. I walk with my mom, I walk with Doug, or I’ll walk on the treadmill and read a book or magazine. It’s a nice way to recover while still being active. I also LOVED how all of the workouts were short and intense. Changing your body isn’t about time, it’s about intensity. Amanda proves that you can get a great workout with simple, mostly-bodyweight moves in just a half-hour. Oh, and the fact that this is only two weeks is a HUGE plus! I could never do a 90-day eating plan : /

What I Didn’t Like: The lack of variety in the meals and the lack of some fruits. But, like I said above, when you’re doing a healthy detox for your body, you have to stick to the real, fresh basics. And I get that. I just love fruit! I also didn’t like some of the foods she included due to personal preference (I can’t stand tuna!) and there weren’t alternatives, so you just have to choose one of the other few options. Which, again, isn’t horrible-terrible, just gets a little boring. But hey, for 14 days, it’s okay.

My Verdict: Do you need to shape-up for an event and you feel lost as to how to do it? Do you feel like your eating has gotten out of control and you don’t know how to get back on track? Do you feel like you don’t know what to do exercise-wise and/or don’t have a gym membership? Do you feel like you just need to revive all of your old “good” habits of eating well and exercising every day, but it seems so daunting to do on your own? Do you want to learn how to better fuel your body and challenge it physically? If you answered YES!!! to any of these questions, then you better seriously consider/BUY this plan. Why? It never goes out of style. It works. It’s simple. It’s realistic. It doesn’t require a ton of money or time. Did I mention that it works? I noticed less bloat, a tighter tummy, and less cravings within two days. Yeah, seriously. And I even dropped a few pounds—and I work out a lot and eat pretty dang well!

GUESS WHAT!!! Amanda is giving you—all my awesome readers–$10 off her plan with the code “strengthsweat”. Use it to lose it—those extra pounds, that is 😀

Amanda’s YouTube
Amanda’s Twitter
Amanda’s Facebook
Amanda’s website
Amanda’s workouts on her website