Did this last night: Every move for 60 seconds. 30s rest periods between each one. 2 minute rest when done and repeat 2 more times. Warm-up: 2 minute line sprints 1. Push-ups 2. Bent over dumbbell rows 3. Dumbbell lateral raises 4. Mountain climbers 5. Triceps extensions (1 DB overhead) 6. Biceps curl w/ DBs 7. High knees (Rest 2 min. And repeat 2x more)

Daily soda drinker? Know this: If you drink one 12oz can of soda per day that’s… 39g of sugar x 365days/yr = 14,235g of sugar 14,235g sugar = 32lbs of sugar And where do u think all that sugar goes? -___-

I will personally punch you! Ha. No. I really wont but still! Eating breakfast is key to help you reach your fitness goals. It helps kick start your day, and with the proper meal it helps you chose your meals more wisely throughout the day. 

I know sleeping in another 30 minutes sounds more appealing than getting up to prepare a meal but if you skip breakfast you are more likely to experience a “crash” around lunch and reach for something higher in sugar and fat. And if this becomes a habit then you’re really in trouble.

Start off with some oatmeal and whole grain toast with peanut butter. Try some egg whites and vegetables and make an omelet :) Be creative and be healthy!

Found this browsing Womenshealth.com: 

http://www.womenshealthmag.com/dumbbell-side-bend?workout=25656

Fairly simple that anyone can do to help improve their midsection. Give it  try, what do you have to lose? Other than inches off your waist… ;)

The word “Diet” has connotations such as, “deprivation,” or “disservice” to your body. Also, cutting off too many calories from your normal diet decreases metabolic function as the body tries to conserve all the energy it can. To maintain a healthy weight, slow-and steady is an effective way to reach your long term fitness goals. 

As a girl just out of college, I understand it can be hard to stay fit in healthy, especially from the pressures of school and/or work. Many young adults make the mistake of drastically cutting off the amount of food they eat, which can be too dangerous during your college years when food provides fuel to get through class. NEVER skip breakfast. Try some grab-n-go snacks in case you wake up late and need to rush out the door. Also, I love food too much to give up all the bad stuff. I enjoy my occasional cup of ice cream and bag of candy here and there. Who can ever give that up completely!? :)

1 min: jog in place

2 min: body weight squats

2 min: polymetric squat jumps

2 min: push-ups

2 min: lunges

2 min: ab plank

2 min: jumping jacks

2 min: mountain climpers

2 min: abdominal cycles

2 min: crunches

1 min: stretch

note: if you don’t know how to perform a move try looking it up on youtube.com for a demo

General ideas:

-Watch free workouts online (try woman’s health.com)

-Purchase own mat and equipment (barbells, jumprope, etc.)

-Dedicate at least 30 minutes a day (make it a routine)

-Warm up before you workout (get a light sweat going)

Cardio:

-Jogging in place, high knees, butt kicks, etc..

- Step aerobics (use chair, books, other objects)

- Grapevines (youtube for demo)

- Jumping Jacks

Arms & chest:

- Push-ups

- Triceps dips using desk or chair

- Tricep lifts & bicep curl

Legs & butt:

- Squat jumps

- Forward lunges

- Leg lifts

- Step-ups

Core:

- Sit-up, crunches

- Planks, side planks

- Twist crunches

- Chair knee lifts

Back & Shoulders

- Back extension

- Swimming planks

-Wall push up

- Shoulder press

1. You will have more peaceful and restful sleep

2. Enhance mood levels and calms “reacting” impulses

3. Strengthen your bones

4. It can be an escape from school, work, etc…

5. Improves posture, makes clothes fit better

6. Decreases appetite for junk food (more self-control)

7. Make wiser food choices

8. Reduces emotional steam, eliminating stress

9. Allows for occasional indulgences

10. TO STAY HEALTHY

mmm mmm mmmm…