Archive for March 25th, 2013

March 25, 2013

What a woman should look like…..

So, I have learned to grow very thick skin since I entered the fitness world and the world of social media. You may be wondering why…and the answer is pretty simple…MEAN PEOPLE SUCK! 

According to the people on social media who hide behind their anime profile picture, women should not have muscles. Or abs. Or workout often. Or eat healthy. Or do anything but have children, have curves, and hips, and thighs, and eat and cook solid good down home food!

So, what is the lesson here? The lesson is that there is no one way a woman should look. A woman, or man for that matter, can be or do anything they want to….and for me, that happens to include a training regimen that leaves me with a six pack. Does this make me any less of a woman? Does it revoke my ability to wear a dress? Of course not. 

I want you to look in the mirror every day and love yourself. I want you to look in the mirror and think, I am beautiful, and smart, and talented. I want you to be able to brush off anyone who tries to bring you down, because you are confident enough in your own skin to know that anything negative anyone has to say to you simply isn’t true. 

I want you to know that one size does not fit all and that you don’t have to look like me, or any of the other Healthy Housewives. Our role is simply to inspire you and motivate you to be the best person you can be inside and out. We want to share with you what works for us in hopes that you will find something that works for you. 

So, what should a woman look like? 

Whatever you see in the mirror each day with love in your heart. Image

March 25, 2013

Quick and Dirty Workout

eat clean and train dirty

Happy Monday! It’s Brooke here. We all have our plans for eating clean, working out, living mindfully, and striving for a better life. Whether we commit to these ideals on January 1 or the first of every month (“Here we go again. I’m going to take better care of myself . . . NOW!”), leading a fit and happy life is something we strive for every day. Some days come together beautifully, and other days are just more challenging. I love hitting the gym after work, when my schedules and deadlines are behind me. My workouts are big stress relievers, mainly because I’m forced to be physically present, to get out of my crazy, busy mind, where I spend way too much of my time. Also, it’s hard to be anxious about much when Pit Bull is blaring through my ear buds J I go in every day with my plan written out, and all I have to do is GO! Even now, I can’t wait . . . tick, tock!

never enough time

Every now and then, LIFE comes along and shoves my best-laid plans aside, and I can’t make it to the gym. Here’s where having your mind right really kicks in. When your mind is aligned with your goals, you will not accept excuses from yourself or others that don’t support those goals. You are forced to be creative and find other ways to get your results.

no excuses

Only have 30 minutes? Then you have time for a HIIT-inspired workout right in the middle of your floor. If you have dumbbells, even better. If not, just skip those exercises. If you are really pressed for time, just run through the entire workout once. You still get to check “work out” off your list. Here’s one of my favorite routines in a pinch. Don’t forget a soft towel or mat and some water!

Quick and Dirty Workout

Warm Up

  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Plyo prisoner jumping jacks (30 seconds)

Brief Stretch

  • Standing quad stretch
  • Standing toe touch (hamstring stretch)
  • Dynamic arms swings across the body (arms crossing)
  • Bicep stretch
  • Triceps stretch
  • Chest stretch (behind your back, clasp one wrist with the other hand, straighten your arms, then raise straight arms up while keeping back straight)

Upper Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Push-ups (1 set: 20 reps–do as many standard push-ups as you can, then modify to knees if needed)
  • Dumbbell (DB) shoulder press (1st set: 12-15 reps; 2nd set: 8-10 reps)
  • DB front and lateral raise—compound movement (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB bicep curls (1st set: 10-12 reps; 2nd set: 8-10 reps)
  • DB overhead triceps extension: (1st set: 10-12 reps; 2nd set: 8-10 reps)

Lower Body (Go through the circuit from top to bottom, then repeat the circuit if you have time)

  • Body-weight squats (25 reps, quick and deep)
  • Walking lunges (10 reps, alternating legs for 20 total)
  • DB plie squats (20 reps)—Bonus: while still in squat, do 15-20 calf raises
  • Jumping lunges (10 reps, alternating legs for 20 total)
  • DB calf raises in 3 directions (1st: toes turned out, 2nd: toes straight forward, 3rd: toes turned in—10 reps in each direction for 30 total)
  • Standing high kickback (15-20 reps on one leg, then switch)

 

Glute Blaster (If you have time, go through the circuit twice—but who wouldn’t make time for their rear? Not this girl!)

Kneeling on all fours on the towel or mat:

  • Straight leg lift (15 reps on one leg, then switch)
  • Donkey  kick (draw in knee to chest, then kick upward over back, keeping back and hips neutral—15 reps on one leg, then switch)
  • Diagonal leg lift (point left leg and toe to right floor, then “draw” diagonal line in the air across to top left–15 reps on one leg, then switch)
  • Fire hydrants (15 reps on one leg, then switch)

When I’m done, I stretch everything, especially my glutes, quads, and calves. They get the brunt of my work in my quest to be a fit and curvy girl. Each day is another chance for you to shine, so bring it!!

XO, Brooke