Hard Total Body Workout

1st Set:

Go through this twice with as little rest between sets as possible, move from exercise to exercise quick! 

Pushups on Weights :30

Mountain Climbers on Med Ball 1:00

Plank to Pushup R :30

Plank to Pushup L :30

Plank Taps :30

Tricep Pushups :30

2nd Set: Go through this twice

Squat Hammer Curl and Press 10 lbs 1:00

Lateral Step-Ups R 1:00 w 10 lb weights

Lateral Step-Ups L 1:00 w 10b weights

Alternating Reverse Lunge with Kick Forward with 10lb weights 1:00

Walking Lunge with a Pulse with 10lb weights 2:00 

3rd Set: go through this twice

Frog Squat with a Row 25lb Kettle Bell 1:00

Squat Jumps on Bosu  1:00

1:00Deadlift 2 15lb weights

Weighted Jump Rope  1:00

4th Set: go through this twice

Squat and Press KB R :30

Swoop Lunge R  :30 

squat and press KB L :30

Swoop Lunge L :30

Full Sit Ups with 10lb KB 1:00

Tap for Toes :30

Quick Bike 1:00

Good Luck!! 

Healthy Recipes- Chicken Stuffed Sweet Potatoes, Mini Tortilla Bowls, Avocado Lunch

Chicken and Spinach Stuffed Sweet Potatoes

4 Med Sweet Potatoes

4 Boneless Skinless Skinless Chicken Breast (or rotisserie chicken)

10 ounce bag of spinach

8 oz shredded part skim Mozzarella Cheese

3 T Lime Juice

4 Cloves Minced Garlic

2 tsp Oregano

1 T Cumin

2 T Chili Powder

Salt and Pepper to Taste

-Bake or Boil Chicken until ready. Shred with fork

-Wash and microwave sweet potatoes for 4 min and then turn and then 4 min more

-In a bowl combine Lime Juice, Minced Garlic, Oregano, Chili Powder, Cumin and Spinach. Sautee on top of stove. 

-Combine Shredded Chicken and Spice Mixture

-Remove Sweet potatoes from microwave and scoop out middle. (save this for later!)

-Spoon Shredded Chicken and Spice Mixture into sweet potato, sprinkle cheese on top. Bake for 10 Min on 350. 

Mini Tortilla Bowls:

Gluten Free Tortilla Chips

Black beans

Guacamole 

Tomatoes

2% Shredded Cheddar Cheese

Olives and Green Onions (optional)

-Spoon Guacamole into chips, top with garnishes and enjoy! 

Fit Workout Spring Break Challenge

Great Article on Diastasis

http://www.dailyhiit.com/hiit-blog/hiit-life/pregnancy-motherhood/diastasis-recti-properly-train-strengthen-core-flat-abs/

At Home Total Body Workout

Post Pregnancy Total Body Workout

Hey Guys! Here is a great workout you can do at home or at the gym. It is great for post pregnancy targeting core and fat burning total body exercises! 

Go through this 3x then move to next set...
Squat and Press x30 8lb weights
Stationary Lunge x30 singles 8 lb weights

Go through this 3x then move to next set…
Pushups on weights x20
Plank on Elbows Drive R then L leg in to opposite elbows x20

Go through this 3x then move to next set…
Cross Over Crunch (Lay flat on your back lift up off ground bring R hand to L toe then repeat) x30
Full Sit Ups x20
Quick Bike x50

Go through this 2x then move to next set….
Basic Squat w 2 15lb weights x20
Teapots (hold 2 15 lb weights by your side and bend R then L=1 Rep) x30

Go through this 2x then move to next set…
Rapid Fire w 5lb weights x50 singles
Alternating Side Bends w 5 lb weights x30 singles
Flurries w 5 lb weights x30 (1-2 is one rep)

Go through this 2x then move to next set…
Wood Chop R x20  15 lb weight
Wood Chop L x20 15 lb weight
Alternating Reverse Lunge Holding 15 lb weight at your chest x30 singles

Good Luck!

Snow Day Workout

Healthy Meal Ideas-Veggie Pizza

Whole Wheat Veggie Pizza (Click Link for recipe)

Healthy Recipes with Kale (Click Link for recipe)

Kale Recipes

Great Kale Recipes!
http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat

Sunday Fun Day 1-19-14

At Home Workout w Bosu Ball, 3 & 5 Pound Weights

Great At Home Workout- if you don't have bosu ball you can do these exercises on the ground.

Warm-Up on Treadmill-OR Jump Rope 5-10 min
Stretch

Workout:
-Go through this 2-3 times as quick as you can!
30 Modified Pushups on Bosu
30 Plank to Pushup R on Bosu
30 Plank to Pushup L on Bosu
30 Palms Open Bicep Curls from Knees (hold your arms out by your side with your palms up, curl 5 lb weights in and back out toward your shoulder. KEY: extend arms all the way out every repetition.
30 Shoulder Press from Knees 5 lbs
30 Tricep Pushups on Bosu (start laying on Bosu with hands by your chest, push up keeping elbows in!!!)
30 Full Sit-Ups on Bosu with 2  5 lb weights held straight up (reach up to the ceiling each time)
30 Sit Up Twist R then L holding 2  5 lb weights at your chest, keep your elbows out and away from chest so you work shoulders too!
On all 4's balancing on Bosu (work with me here!)
30 Super Man (extend R arm out and L leg back at the same time reaching out as far as you can, repeat on other side.
15 out and back R Leg (yes still on bosu)
30 pulse up toward ceiling R Leg
15 out and back L Leg
30 pulse up L leg
30 Baby Crunches on bosu- lower hips almost to the bottom of boss and contract core. do little crunches
30 slow bike on bosu- sit up on top of the bosu and bike R and L. do these slow and focus on your core!


Good Luck!

15 Great Recipes with KALE! Super Food!

http://www.sparkpeople.com/blog/blog.asp?post=15_kale_recipes_youll_actually_eat 

Studio Fitness 2014- Lets us help you set some goals and feel the best you can this new year! 

New Client Special: $100 Unlimited Boxing Bootcamp

Existing Client Special: $140 Unlimited Boxing Bootcamp

Come Box with us!!

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Healthy Snack Ideas

Healthy Snack Ideas

6 great foods for weight loss

The 6 Most Overlooked Foods for Weight Loss http://shar.es/9qO4d via @sharethis

Hard Interval Workout-Total Body

Great Interval Workout. If you do not have punching bags you can use 3 or 5 lb weights for punches

1st set. 4 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x  

#1. Squat and Press with a Jump 5 lb weights

#2. Explosions with 10lb KB

#3. Wall Ball

#4. Deadlift 15lb weights

2nd set. 3 exercises. 1:00 each exercise, :10 rest in between exercises, :10 rest in-between sets. Repeat 3x

#1. Mountain Climbers on Grey Med Ball

#2. Burpee with a Pushup

#3. Froggers

3rd set. 3 exercises. :30 each exercise, :5 rest in between exercises, :10 between each set. Repeat 3x ON PUNCHING BAGS

#1. Rapid Fire

#2. Plyo Lunge

#3Flurries

#4Low Pulsing Squats

4th Set. 3 exercises. :30 each, :5 rest in between exercises, :10 rest in between sets. repeat 3x

#1. Cross Over Crunch

#2  Quick Bike

#3. V-Outs

#4. Spider Mountain Climbers

Fit Arm/Core Workout

Fit Leg/Plyo Workout

Total Body Fat Burning/Plyo Fit Wotkout

Easy, Healthy Thanksgiving Recipes!

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)

Traditional Green Bean Casserole

Nutrition Info: Calories: 91.9, Fat: 3.7g, Carbohydrates: 12.6g, Protein: 2.9g

Ingredients

2 (16-ounce) bags frozen green beans, thawed

1 (10-ounce) can low-fat cream of mushroom soup

3/4 c skim milk

1 tsp black pepper

1 c canned fried onions

Directions

Mix soup, milk, and pepper in a large bowl, then stir in the thawed green beans. Transfer to a greased casserole dish. 

Bake in a preheated 350 F oven for 30 minutes, until the casserole is bubbling. 

Remove from the oven and top with the onions. Bake another five minutes to crisp the onions. 

Makes 10 servings (heaping 1/2 cup)