Fitness Friday: Are You a First Generation Fitness Enthusiast?

Happy Friday everyone! I wanted to try something a little different for today’s #FitnessFriday post.

Until recently, I was one of the only people in my extended family that was really in to health & fitness. A little while back, my cousin Jill started kicking butt & taking names by ramping up her fitness & dropping a significant amount of weight (good job, girl!!) My “cousin-in-law” Beth also joined the party and despite having four young kids and a full-time job, she is up at 4:30 a.m. to hit the gym before the kids are up getting ready for school.

Then LOTS of other cousins and my sister started the 21-day Advocare challenge. My sister lost a whopping 40 pounds in 40 days!!! My cousins have all posted great results of their own on Facebook & continue to drop pounds each week.

We are all what I call First Generation Fitness Enthusiasts. By that, I mean we didn’t grow up with moms and dads who did Jane Fonda or mall-walking (at least as far as I know!!!)

At some point, we each came to the conclusion that we wanted it enough to BRING IT, despite the time, energy, effort it took or the fear of making a change.

Because change can be scary, right? Change brings up feelings from the past, maybe when we tried something that didn’t go so well. The image below says it all:  If You Change Nothing, Nothing Will Change!

nothing-will-change

Question: Are You a First Generation Fitness Enthusiast? What prompted you to embrace change and opt for a healthier lifestyle? Also, what motivates you to KEEP GOING when something comes up?

If you have a blog or Facebook page where you talk about your own fitness challenge & journey, I invite you to share your link below! It helps us all stay motivated when we realize how much we have in common with one another!

Have a great weekend!!

Fitness Friday: 5 Effective 15-Minute Workouts

Five Awesome 15-Minute Workouts

No time to workout? Surely you can spare 15 minutes! Here are five insanely effectively workouts that will help you lose fat and tone muscle. Pick one and get started!

The 15-minute Fat Blaster Workout

  • Targets core, upper, and lower body. You also get some cardio in this one.

15 minute fat blaster workout

 

 The Fearless Workout

  • I like the sound of that! This is an awesome core workout from the Nike Training Club demonstrated by dancer Sofia Boutella. Check out her abs!!! Must be effective.
Courtesy of Nike Training Club

Courtesy of Nike Training Club

 

Perfect Alignment Workout

    • Another good one from #NTC! This one focuses on core, hips, and glutes. 15 minutes and YOU ARE DONE!!!

Straight Leg Flutters - Nike Training Club with Gabby Douglas

Leg Sculptor Workout

  • Lean legs means you can dare to wear short shorts year-round! Get ready to lunge, jump, and squat your little heart out!

Leg Sculptor Workout

and last, but certainly not least…

The Arm Definer Workout

  • Get your tank top to go with those short-shorts! 15-minutes to AH-MA-ZING arms!

Arm Definer Workout

Fitness Friday: Fearless Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be toning and strengthening our core. Today, I’m sharing the 15-minute Fearless Workout from Sofia Boutella courtesy of Nike Training Club. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

Grab a mat, and let’s get started!

The first move in the Fearless Workout is the Crunch Circuit.

1)  Lie on your back with hands behind your head and legs slightly apart in a V-shape.
2)  Squeeze your abs in tight to lift your upper body and shoulder blades off the ground.
3)  Return to starting position.
4)  Crunch forward again and extend one arm straight in front of you, with your palm-side facing up.
5)  Lower back down.
6)  Crunch forward again and extend the same arm straight out in front of you with the palm side facing down.
7)  Return to start position and repeat with the opposite arm.
8)  Repeat for one minute alternating arms, as above.

Check out this YouTube clip to see dancer Sofia Boutella demonstrate this move.

The second move in this workout is V-Ups.
1)  Sit upright with your knees tucked into your chest, feet elevated off the floor, and hands in a supportive position behind you.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Extend legs out in front of you as you lower your upper body back towards the floor.
3)  Crunch back in to start position and repeat for a total of 60 seconds.

Watch a YouTube clip of modified V-Ups below:

The third move in this workout is Side V-Ups with Leg Kicks.
1)  Sit upright with knees tucked in and feet off the ground. Swivel to one side and keep your hands in a supportive position behind you.
2)  Kick your legs out as you lower your upper body towards the floor.
3)  Crunch your knees back in.
4)  Kick the top leg out in front of you.
5)  Bring it back down to start position.
6)  Kick the top leg behind you.
7)  Return to start position and repeat on the other side.
8)  Do this move for one minute.

Watch a YouTube clip of modified Side V-Ups with Leg Kicks below:

The fourth move is V-Hold with Leg Kicks.

1)  Sit upright with knees tucked in to your chest, feet off the floor and hands in a supportive position behind you. This is the same starting position that you did above in move #2.
2)  Tighten your abs as you kick one leg towards the sky.
3)  Return to start position.
4)  Tighten your abs as you extend the same leg out in front of you.
5)  Return to start position and repeat, alternating sides for one minute.

Watch a YouTube clip of modified V-Hold with Leg Kicks:

The fifth move is Side High Kicks.

1)  Start on your side with legs stretched out, using your arms for support.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Bring your legs in towards you bending both knees.
3)  Kick out with both legs to make a 90-degree angle, making sure you keep both legs as straight as possible.
4)  Bring both legs back in towards you chest.
5)  Return to start position and repeat for one minute, switching legs halfway through.

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

Fitness Friday: Perfect Alignment Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be focusing on our core, hips, and glutes … those common problem areas. Nike Fitness Club has added some great new workouts! Today, I’m sharing the 15-minute Perfect Alignment Workout from Gabby Douglas. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club #NTC app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout.

The first move in the Perfect Alignment Workout is the Side Plank with Leg Lift.
1)  Start on your side, with your arm directly under your shoulder, hips lifted and bottom leg bent.
2)  Keeping your abs in tight, lift and flex your top leg. Keep your hips lifted off the ground as you return to start position.
3)  Repeat this move for 30 seconds on each side.

Check out this YouTube clip to see this move performed.

The second move in this workout is Side Leg Circles.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, pointing your toes to contract the muscles in your leg.
3)  Keeping your form, make small circles with your leg.
4)  Repeat for thirty seconds, then switch sides and repeat.

Side Leg Circles - Nike Training Club with Gabby Douglas

The third move in this workout is Straight Leg Flutters.
1)  Starting on your back, lift your legs, point your toes, and touch your heels together.
2)  Pressing your abs into the mat, lift your arms and bring your shoulder blades off the floor.
3)  Flutter your hands up and down as fast as you can without losing form for one minute.

Straight Leg Flutters - Nike Training Club with Gabby Douglas

The fourth move is Side Leg Lifts.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, turning your toes in towards the ground.
3)  Flexing your foot, lift your leg up and down until time to switch sides.
4)  Repeat for thirty seconds, then switch sides and repeat.

The fifth move is the Roll Up.
1)  Start on your back, with your hands above your head, legs straight and toes pointed.
2)  Pressing your lower back into the mat, roll from your shoulders into a crunch and reach for your toes. Roll back to start.
3)  Continue for one minute.

Roll Up - Nike Training Club with Gabby Douglas

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

If you did this workout, come back tomorrow and let me know how you feel. Do you feel it more in your abs or legs?  Let me know!

Fitness Friday: Leg Sculptor Workout

Leg Sculptor Workout

 

Happy #FitnessFriday! Today I am sharing another 15-minute Get Focused workout designed by the Nike Fitness Club trainers. Today we are doing the Leg Sculptor Workout with a total of six moves that you will repeat three times, recovering for 30 seconds in between each set.

If you have an iPhone or iPad, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

Ready for Lean Legs?  Let’s go!!

The first move in the Leg Sculptor is the Side Lunge. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your feet close together with your arms by your sides and palms facing towards you.
2)  Take a big step to the right and lunge to the side. Your right leg (the stepping leg) should be bent, while your left leg (standing leg) remains straight. Your chest should be up, and your butt is back. You should feel this in your quads and your glutes.
3)  Step back to starting position, and repeat on the left side.
4)  Repeat, switching from right to left leg for one minute.

Check out this YouTube clip to see this move performed. Note: You don’t have to move as quickly as the person in the video. Form is most important!

The second move in this workout is Squats.
1)  Stand with your feet shoulder-width apart and your arms by your sides and palms facing towards you body (holding dumbbells if you are using them).
2)  Squat down so that your thighs are parallel to the floor. Keep your weight over your heels, with your chest up and your back flat!
3)  Squeeze your glutes as you come back to standing position.
4)  Lower back into your squat and repeat for one minute.

The third move is Squat Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand in a squat position with your feel shoulder-width apart.
3)  Jump up a few inches, raising your hands to just above chest level.
4)  Land gently in the squat position and repeat for 30 seconds.
To watch a demo of Squat Jumps, click here.

The fourth move is Ski Jumps.
1)  Grab that medicine ball if you are using weights. Stand with your feet hip-width apart, arms out in front of you.
2)  Drop low in the hips, raising your right foot and bring it back behind your left leg while moving the medicine ball towards the left (standing leg). 3)  Take a wide jump to the right, landing with your right leg in the front and your left leg crossed behind (moving the medicine ball to the opposite side as your do this)
4)  Repeat, jumping back and forth from right to left for 30 seconds.
This is a demo of the Ski Jump to Crossback Lunge which is a similar exercise and will allow you to visualize a proper Ski Jump. In this video, the trainer is only focusing on one side and going into a deeper lunge than you will be doing in your Ski Jumps.

The fifth move is the Around the World Lunge. You do not need dumbbells for this exercise.
1)  Stand with your feet shoulder-width apart.
2)  Step the right foot forward into a lunge dropping your hips and driving your weight down through the front heel.
3)  Bring your right foot back to starting position, then step out to the side while keeping your left leg straight. Bend right knee and lower into a side lunge.
4) Bring your right foot back to starting position, then step behind you into a lunge (dropping the hips down again). Return to start position and repeat on the other side. Continue for one minute. Keep abs in tight the whole time!

To watch a demo of the Around the World Lunge, click here.

The sixth and final move are Split Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand with one foot in front of the other in a lunge position.
3)  Jump up as high as your can, raising your hands above your head and switch legs.
4)  Land gently in the opposite lunge position and on the other side. Repeat, switching legs for 30 seconds.
To watch a demo of Split Jumps, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

Fitness Friday: Amazing Arm Definer Workout

Happy Friday! I’ve been posting on Mondays and Thursdays for quite some time, but for the next several weeks I am promoting #FitnessFriday and will be sharing a fitness-related post with you on Fridays. I hope this gets your weekend off to a GREAT start &  motivates you to include some movement during the weekend. Don’t forget to schedule some time for FUN too!  Remember, it’s all about balance 🙂

This is a 15-minute Arm Definer Workout designed by the Nike Fitness Club trainers with only five moves that you will repeat three times. If you have an iPhone, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

 

Arm Definer Workout

 

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

The first move in the Arm Definer Workout is Single Leg Arm Curls. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your arms by your sides, palms facing towards you. Your knees should have a very slight bend.
2)  Lift one leg, bent at the knee and balance on the standing leg.
3)  Hinge from the elbows and bring dumbbells up to your shoulders.
4)  Lower and repeat, switching legs after 30 seconds.
Check out this YouTube clip to see this move performed.

The second move is the Alternating Medicine Ball Pushup.
1)  Start in push-up position with the medicine ball under one hand.
2)  Lower down as far as you can go, then push back up into starting position.
3)  Roll the ball to the other hand, and repeat push up on the opposite side.
4)  Continue to do this move, switching from one side to another for one minute. To see this move performed, click here.

The third move is the Modified Tricep Pushups.
1)  Kneel with your hands out in front of you. Bring hips forward and shift your weight so it is positioned over your shoulders.
2)  Lower your upper body towards the floor, keeping your abs pulled in tight & your butt down.
3)  Push up and repeat for one minute.
To watch a clip of the Modified Tricep Pushup, click here.

The fourth move is the Sumo Squat with Press.
1)  Grab your dumbbells again if using weights.
2)  Stand with your feet wide, toes turned out, elbows bent with hands up by your shoulders, palms facing one another.
3)  Squat down bringing hips towards the floor, with knees over toes.
4)  Squeeze your butt & legs as you come back up, pressing your hands up over your head (palms still facing each other). Repeat for thirty seconds.
To watch a clip of the Sumo Squat with Press, click here.

The fifth & final move is the Plank Row.
1)  With dumbbells in hand, bring yourself into the plant position. Start with your weight over your shoulders and your feet in a wide base.
2)  Perform a row, bringing your elbow up past your back so there is a slight twist in the torso. Keep elbows close to your sides and abs in tight!
3)  Repeat on the other arm.  Keep switching sides and repeat for one minute. To watch a clip of the Plank Row, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

 

Arm Workout

 

Question: Do you work out your arms at least a couple of times a week? What is your favorite arm move?