Work It Wednesday: Workouts with Autumn Calabrese

Autumn Calabrese is my go to trainer on the 21 Day Fix! So since it is "Work It Wednesday", I figured that she could be your go to trainer too! 

Here are a few of my favorites...

Work It Wednesday: My Favorite Push-Up Variations

Push-ups are amazing to help build upper body strength. And the best part is that you don't need any extra equipment to "drop & give me 20". But the repetition of traditional push-ups can get boring, especially for your muscles, which is why variations are so important. 

Here are some of my favorite variations. There are two that technically require some equipment (an exercise ball & yoga blocks), but I usually use the couch & a few phonebooks instead (I knew those would come in handy if I saved them). 

Tricep (a.k.a. Military Style) Push-Ups - Place your hands right below your shoulders & your elbows pointed back. 

Elevated Push-Ups - Place your feet on an exercise ball, couch or some other object, making sure to keep your back straight. 

Stacked Push-Ups - Place one foot on top of the other for an added core workout. 

Canyon Push-Ups - Place your hands on yoga blocks (or phonebooks like I do), for a deeper push-up. 

Spiderman Push-Ups - As you go down, lift one knee & bring it to your elbow. Extend your leg back to a traditional push-up position on your way back up. Alternate legs on each repetition. 

 
 

Premium Yoga Mat with Strap from Yoga Design Lab

I've tried a few yoga mats in my short time being a yogi & I have to say that I'm pretty impressed by this Premium Yoga Mat from Yoga Design Lab. Not to mention that I'm in love with the no fuss strap! 

From looks alone, this looks like your standard sleek Jet Black yoga mat (72x24), with a simple Yoga Design Lab logo. But I assure you, it's not. 

Made with 5mm of premium memory foam, this mat provides an insane amount of cushion compared to other mats. Usually I can only hold Bitilasana & Marjaryasana for a few minutes each before I start to feel it in my knees. But with this mat, I can hold them for well over five minutes with no problems. 

The only issue I have with this mat, is when my palms start getting sweaty, I have a hard time holding my grip. But I'm not balancing on just my hands very often, so it's nothing that would deter me from using it often. 

Always remember to wash your yoga mat prior to using it. Use a gentle soap & a wet hand towel, rinse & hang dry. (Or you can use your favorite yoga mat spray & allow it to air dry.) At first you'll notice some small dents in your mat after practicing, but it's just from the memory foam & they'll appear less often over time. 

Yoga Design Lab provides eco-friendly products & this mat just so happens to be free of phthalates, latex, metals & harmful toxins. Even better, $1 from every purchase goes to support Urban Youth Yoga Programs in need, because "giving back is awesome".

The Premium Yoga Mat with Strap is available on Amazon ($35 with PRIME shipping) & has a money back guarantee.

Keep up with the latest from Yoga Design Lab on Facebook, Twitter, Instagram, Pinterest, YouTube & Vine. 

  

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Protein Milkshake Bar

**Disclaimer: I have received products to try from Protein Milkshake Bar & am simply sharing my personal opinion which may vary from yours. I was not compensated for this review. 

We've all been there before. You're trying so hard to eat healthy, but you would kill for a cupcake or some Rocky Road ice cream! You may make it through the day, but that doesn't mean that you don't cave into temptation the next day & catch yourself eating every sweet treat in sight. Which basically puts you right back where you started. It's a vicious cycle. But it doesn't have to be. 

Protein Milkshake Bar as made for woman, by women, who understand that cravings can't be ignored forever. 

I got to try a sample of their Premium Blend Whey Protein Powder in Cupcake Batter. Yes, cupcake batter! And I have to tell you, it was amazing!!! (And definitely tasted like cupcake batter.)

Whey protein is essentially a type of milk protein. The whey itself is extracted from cow's milk during the cheese making process, which is a more natural process (unlike soy protein which uses a chemical process), therefore making it easier for your body to absorb & reap the benefits faster. 

Some Benefits of Whey Protein

•Fight hunger & cravings by making you feel full (for up to 3 hours).

•Aids in building muscle while promoting fat loss.

•Strengthens the immune system.

My first reaction after drinking my Cupcake Batter protein drink (which mixes easily with just a spoon by the way), was that I just indulged myself way too much! Even though I knew the benefits of whey protein, my mind instantly went into the "I'll be doing extra reps for that one" way of thinking. I didn't, but I totally killed my workout & felt great all day long! I even found it easier to skip over the sweets & treats throughout the day. 

But aside from the delicious flavors like Strawberry Shortcake, Cream Puff, Ice Cream Sandwich & Rocky Road (to name a few), the best part is the 100% Taste Satisfaction Guarantee. Of course with Protein Milkshake Bar's cold processed micro batches (no more tan 50 packages of each flavor are made at a time), you always get the freshest & tastiest product!

Keep up with the latest from Protein Milkshake Bar on Facebook, Twitter, Pinterest, Instagram, YouTube & Google+.

Protein Milkshake Bar is also available on Amazon.

Work It Wednesday: Chalene Johnson's "Off The Wall" Workout

I'm always looking for new, fun ways to workout. Mostly because if I get bored with the workout, I just won't do it. (Excuses, I know. Ugh!) Of course it also helps if it's super short, that way I can do it multiple times a day whenever I have time. Well, thanks to a friend, I found one that matches all of the criteria. And actually, along with a few changes to my diet, I've seen more results doing this than any other workout I've tried recently. 

And it's all thanks to this lady...

Photo credit: A Real Change

If you don't already know this face, it's Chalene Johnson. You know, creator of Turbo Jam, TurboFire, Chalean Extreme & PiYo. 

But it's this workout that is "off the wall". Literally. 

Work It Wednesday: HIIT Workout Roundup

A HIIT workout, also known as High Intensity Interval Training, is becoming one of my favorite workouts. Actually, I did this kind of workout all the time without actually knowing it. I would always do a bout of crunches, squats, & push ups to the point of-really feeling it (oh my burning muscles!). So for a bit of "relief" in the middle of my workout, I'd throw in some yoga, planking & wall sits. Just something to give my body a bit of a break before I went back at it. So it's the bouts of short, high intensity intervals, combined with low intensity bouts that make it a HIIT workout. Which in turn is actually a better calorie burn & a lengthier time of having your metabolism elevated. 

So I figured that if I was more or less doing a HIIT workout, I might as well actually follow a few with more of a variety of exercises. 

Here's a roundup of some of my favorite HIIT workouts! 

Photo credit: Running On Real Food

Photo credit: Food, Fitness & Family Blog

Photo credit: Fitting It All In

Photo credit: Sunshine & The Bear

Photo credit: Gettin' My Healthy On

Photo credit: Treadmill Runway

Photo credit: 9 Kid Fitness

Photo credit: Foodies Find Fitness

Photo credit: Be Inspired Fitness

repeated bouts of short, high-intensity exercise intervals mixed with lower-intensity bouts

Read more : http://www.ehow.com/info_12309940_benefits-hiit-training.html

Work It Wednesday: Get to the Barre

When I was a little girl, I dreamed of becoming a ballerina. Actually, I'm pretty sure I was one for Halloween my kindergarten year. But somewhere along the line, that fantasy vanished. Until now. Of course I'll never be on stage doing pirouettes, but I can unleash my inner ballerina at home.

Photo credit: Living Lou

Don't be fooled by a barre workout, it's not all pliés & pirouettes. It's an intense low impact workout that focuses on your "seat", while helping to build your core. Toning your muscles, increasing your flexibility & improving your posture are all just the icing on the cake so to speak. 

I happened to find quite a few barre workouts on FitSugar (PopSugar's fitness site). A good one on Shape (this was actually the workout that I started with). And a killer Cardio Barre: Lower Body Shred workout that I will do - someday. 

Photo credit: BlackBird Ithaca

Work It Wednesday: A SAHM's Guide to Working Out

You know how it goes, you wake up, vowing to get that killer workout in. Next thing you know, it's 8:00 PM & you're exhausted. I know it sounds cliché, but working out can actually make you more energized. But yea, you're a SAHM so you would have the time when? Whenever you can is the answer. (Trust me, I know how it goes.)

My (current) daily workouts vary from 20 min. to 1 hr. But I break them down & get them done whenever I can. I also try to do the same things, but keep them completely different at the same time. (Makes total sense, I know.)

Photo credit: 30 Day Fitness Challenges

I'm pretty big on these 30 Day Fitness Challenges right now (my current is an Easy Squat Challenge). They don't have to be done all at once, so if you have to break them up, just keep track of how many you've done. I find myself doing them when I get 5-10 min. to watch TV or when I'm waiting for the school bus. 

View this photo on Instagram!

I have to say that I have quite the variety of workout DVD's & I try to do one most days. I decide which one to do, by figuring out how much time I realistically have. I try to get one in that's at least 30 min., but if I can tell I'll have to stop a million times, I go for a 10 min. one instead. 

So what else rounds out my daily workout? At least one youtube video of Dance Fitness with Jessica, crunches, push-ups, planking, wall sits, free weights to help build upper body & yoga. I know it seems like a lot & it feels like it when it takes me all day to do it, but when you take into account the amount of time actually spent, it's perfect. Add in the amount of time you spend chasing kids, cleaning the house multiple times a day (especially when it comes to vacuuming & mopping) & going up the same flight of steps a million times...who needs a gym?! You've got this working out thing covered! 
 

Work It Wednesday: Rotate Your Workouts

I know you've been there before. You  find a workout routine you love, whether it's running or a fitness DVD, & you think it loves you too because you are definitely seeing some advantages from the relationship. But then, you notice a change. Sure, you're still spending tons of time with your workout, but the chemistry just isn't there anymore. So of course you end up bitter & vow to never spend quality time with that workout again. Now that's a bad breakup. But you should know, it's not your workout, it's YOU!

OK, so relating a workout to a relationship might not be the best of things. But you have to admit there are a few similar characteristics. The only thing is that monogamy is definitely not good when it comes to working out. Monogamy is monotonous, which leads to boredom. A.k.a. - the kiss of death to your workout relationship.

Rotating different workouts into your fitness regime, not only keeps it from boring yourself into failure, but it also helps to continuously challenge your body (a.k.a. - burn more calories). But don't forget that your body does need time to repair itself in between strenuous workouts. That doesn't necessarily mean that you get a rest day, more like a "take it easy" day. 

I don't have certain workouts I do on certain days (even though I really should), but I do have quite a variety. I like to mix up several workout DVD's (& even a few VHS) that are great for cardio, with hula, yoga, running, the basics (crunches, push-ups, squats, etc.) along with just dancing. Think Honey I Shrunk the Kids where she's dancing while sweeping the kitchen. Yep, that's totally me! But with all of that, I don't get bored & neither does my body. (Score!)

Work It Wednesday: Perfecting a Forearm Stand

Let me say that gravity is not my BFF. We're more like casual acquaintances now. Which is a step up from not getting along at all. 

Let me explain a bit more. I have been dead set on perfecting my forearm stands lately. And well, let's just say that lots of practice will eventually get me there. Eventually. 

Luckily for me, I came across this YouTube video that was a tremendous help. Now I know exactly how far to place my hands away from the wall (I use the wall for support until gravity becomes my BFF) & how to properly align my hips.

Namaste.

Work It Wednesday: My Workout Playlist

OK, I know this is technically a day late. But I may have gotten a bit overzealous with my workout yesterday & tanked out early after a busy day. So instead of my Yoga Meltdown DVD (by Jillian Michaels), practicing my forearm stands and a killer leg workout from Dance Fitness with Jessica... I think I'll stick to my "Work It" playlist on Spotify & some random moves (crunches, kicks, push ups, squats & of course some yoga). 

I can't get an embed code for the player since I only have Spotify Free, so you'll just have to click here instead.

 What songs are on your workout playlist?

Work It Wednesday: Building Upper Body Strength

It all started with yoga. Seriously, that's about what everything starts with these days. But I never knew that yoga would take so much strength. Of course, I never knew that yoga was anything more than stretching, while blocking out the universe & finding your inner peace. Don't get me wrong, it totally is. But it's also headstands, handstands & all sorts of crazy poses. Most of which I'm absolutely terrible at because I lack in the upper body strength department. 

Ideally, one would probably go to a gym to really build up their upper body. But with 2 different school schedules & a toddler...I don't know who gym is! (Or Jim, whichever.) So I've been looking for the most effective moves that I could actually do at home. And guess what I found, Top 10 Most Effective Upper Body Exercises For Women. 

Paulin Soleyman of The Underground Bootcamp, has compiled the best & highly effective moves for women (which can all be done at home with a set of dumbbells) that LIVESTRONG has to offer. My favorite off the list, the Triceps Push Ups.

What's your favorite upper body strength workout?

Work It Wednesday: 12 Days of Fitness with Tribesports

It's time to get into the Christmas spirit!

Yes, Tribesports has done it again with a 12 Days of Fitness Challenge!

Just like the Christmas song, the 12 days of fitness is an accumulating Challenge in which you start day 1 with 1 exercise and finish on day 12 with a circuit of 12 exercises! 

I don't know about you, but I think I'll start to really feel it on day 4...

Work It Wednesday: Yoga Poses for Beginners from Fitness Magazine

As much as I would love to throw myself into a hollowback or a lifted crow pose, I'm a newbie to the world of yoga & haven't quite made it that far. So basics it is for me! (For now anyways.)

I searched for an easy guide to go off of so I knew what the proper way to do everything was. And of course it had to be simple.

Find out how to do the Crow Pose (for beginners) step by step, here.

And that is exactly how I found Yoga 101: Poses for Beginners from Fitness Magazine. With bright pictures to show you proper technique along with step by step instructions, it makes learning yoga much easier! I sense a lifted crow pose in my not so distant future now.

Work It Wednesday: Yoga-Mazing with Beach Yoga Girl

You may or may not know that I have recently taken up yoga, all thanks to my friend Brittnae for motivating & inspiring me. (Check out my post on her here.) But after asking her a question, she unknowingly has me hooked on Beach Yoga Girl.

Check out that strength!
(View this pic on Instagram)

Beach Yoga Girl is what I like to call yoga-mazing! Her skill level is just phenomenal (one day I hope to pull off half of her moves). 

Check her out for yourself on Instagram & Facebook!