Posts tagged ‘abs’

May 19, 2014

Outdoor Circuits to Ease Into Summer

 

yoga sunset

So, have you heard? Summer’s coming . . . and it’s going to be hot, hot, hot! Now’s the perfect time to start conditioning yourself to tolerate the blazing sun while still reaching your fitness goals. If you take the time now to gradually ramp up your intensity as you exercise outside, you’ll be much better prepared to stay active, healthy, and safe as the seasons change.

Easy Does It

Let your body be your guide when exercising in the great outdoors. Start out in the shade, if possible, and avoid heavy-duty cardio between 10 AM and 4 PM (the hottest part of the day). If you start to crash and burn after 20 minutes, just be kind to yourself—take a break, hydrate yourself, and go easy. You’ll be hardcore in no time!

girl drinking water

Also, drink plenty of water before and during your exercise outside. A good rule of thumb is to drink around 8 oz. of water 15-20 minutes before you start. Then, drink 4 oz. of water or sports drink every 20 minutes while you are exercising. If you experience any of the following signs of potential heat exhaustion (dizziness, fatigue, profuse sweating, pale skin, rapid heartbeat, muscle cramps, headache, or nausea):

  • Stop exercising
  • Get somewhere cool
  • Hydrate yourself
  • Cool your skin with cold water
  • If your symptoms don’t resolve quickly, seek medical attention immediately.

 

Simple Cardio/Ab Routine

EKG

Check out this simple circuit guaranteed to get your heart rate up and break a little sweat. It’s quick and easy (no equipment needed, except maybe a towel or mat for the Ab Circuit), so find your favorite spot outside and get going!

 

Cardio Circuit—(go through the entire circuit, then repeat)

  • 20 jumping jacks
  • 20 high knees
  • 10 burpees

(10-second rest, if needed)

  • 30 speed skaters (15 each leg)
  • 20 walking or stationary lunges (10 each leg)
  • 20 side lunges (10 each leg)

(10-second rest, if needed)

  • 20 mountain climbers
  • 20 prisoner jacks
  • plank (hold as long as you can—30 sec.-1 min.)

 

Ab Circuit(go through the entire circuit, then repeat)

  • 20 crunches (keep elbows splayed out, face and chest to the sky)
  • 10 bicycles
  • 10 V-outs (knee ups)
  • 20 sit-ups
  • 20 leg lowering (both legs)
  • 20 Russian oblique twists (1 rep = twist left & twist right)
  • 10 Prone cobras (keep feet on ground)

Stretch (I love stretching after a workout—it feels like candy for my muscles 😉

Have a great week, and enjoy the spring breezes while you can!

Brooke

i love my active summer

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January 6, 2014

Yes these are my abs….SO WHAT!

I am 35 years old. 

I have two daughters. They are 12 and 7. 

I have abs. 

Yes, I said it out loud. Hate me if you want…but its true. And what that proves, is that its possible. I work for a living. I work a lot. I travel a lot with my job. I make healthy eating a priority and make fitness a priority too. I don’t let excuses stop me. When I had my first daughter I vowed I would not be “one of those” women…you know, the ones who said they “just had a kid” when in all actuality they just dropped them off for their first day of college. You and I are no different. We have the same opportunities in front of us. So what are you going to do in 2014 to uncover your abs (we all have them)

1. Take a before picture of yourself and then find a picture of what you aspire to be. Put them side by side and make that the screen saver on your phone. This will be your daily reminder so you pick up the kale and put down the donut! 

2. Find a workout regimen. Whether its you taking classes at your local gym, working with a trainer, or doing an at home program like INSANITY (you can find out more information from me on that by emailing me at danielle@healthyhousewives.com).

3. EAT LESS CRAP! If there is one thing I require of all my clients and customers its to read this book IT STARTS WITH FOOD. You can download it to your iPad or tablet by ordering it…here is more information on how to order it http://amzn.to/1cBc3sa

4. Go to bed early…sleep is probably the area where EVERYONE can improve upon! Image

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