Monday, September 30, 2013

Marina Green Outdoor Workout

It was such a nice evening tonight, there was no way I would be caught in a stuffy gym. I took a 2 mile run/warm up to the park and for started with a dynamic warm up. I then got in to a killer workout. This may look easy to the eye, but try it out and let me know if you change your mind.

Circuit 1 
50 walking lunges
10 box jumps (24-32in)
Repeat 3x (challenge yourself with no rest)

Circuit 2
12 Plank Walkouts in to a push-up 
10 squat jumps for distance

Circuit 3
15 rows (I used the rings)
15 hanging leg raises
30 switch jumps (15 each leg)

Circuit 4
30 toe touches on High box
30 oblique crunches (15 each side)

2 mile run or walk home 

Thursday, September 19, 2013

Upper Body PUSH Workout

I switched up my workout rep/set range this week and MAN I'm sore! I thought I would share with you my workout! 

Set 1.
A) Lateral raises 6x15
B) shoulder press 6x8

Set 2.
A) incline bench press 4x10
B) flat bench db fly 4x15

Set 3
A) flat bench arm extension 4x12
B) overhead dumbbell tricep extension 4x12
C) rope tricep extension 4x12

Monday, September 16, 2013

Thea's Secret To Getting and Staying Fit: Circle of Four

By now all my clients know this, and most of my friends. Today in this post, I will share my outlook with the rest of you on getting mentally fit and staying fit. I have this theory that without 4 things working in unison, I simply can't live a balanced fit life. Once these 4 things are on track, the rest of my life tends to fall right in to place.

What are the 4 things? 

1. Me time:
I know myself well enough to make sure I carve out some "me time" in every week. This is a night in, with absolutely no plans. I may stay in and read, research workouts/nutrition, listen to music, write on my blog, go on a walk, chill at a coffee shop, or do whatever else my mind wanders in to doing. The reason this is so important to me (and should be for you) is because when you are always pleasing people, doing things for others, working long hours, being a good friend IT IS REALLY hard to remember to simply do YOU. Do the things you want without commitment to others for a night.

2. Workout
I need to make sure each week I hit my goal for working out. My goal ranges from as little as 4x a week to my crazier 6x a week with double days (depending on the week, and what I am trying to accomplish). It is important for me to make time for my own workouts since a lot of my time is spent programming other people's.

3. Sleep
If I am not getting 6-8 hours of sleep it truly effects my work, my relationships, my mood, my eating, and my energy. I don't always hit my goal, but this is something I am working on prioritizing.

4. Nutrition
It is key for me to eat clean 80-90% of my week. For me my energy is better,
my mood is better, and I truly enjoy healthy eats. For others, eating 1 or 2 healthier meals during the week may be a better goal. Find what works for you!

Why these 4?
All these things working in unison make me a balanced happy me. I've noticed if I am doing all of these things, I am usually a better friend, worker, more energetic in my workouts, and overall a happier person.
Sometimes when I don't focus on these 4 things I feel like something is missing, so I go fill that "emptiness" with shopping, or complaining, or eating, etc. It's taken me years to figure out that it's easy. All I need are these and the rest will come!

Try spending more time on yourself, and working on getting a bit more balance in your life by getting these 4 things on track.

Thursday, September 12, 2013

Creamy Green Smoothie

This smoothie is too delicious not to share! Seriously, just try it! 

2 cups spinach 
1/2 avocado
1 scoop vanilla vegan protein
1/2 c frozen mango
1 c coconut water
1 cup ice

1. Place ingredients in blender.
2. Blend.
3. Serve.

Wednesday, September 11, 2013

Workout Of The Day: No Equipment Booty Workout

We all want a nice toned tush, but the truth is it is hard to keep up when you don't have time for the gym.

This workout will make it easy for you to keep your tush nice and toned at home, or while traveling.
20 Squats
20 Walking lunges
20 Bridges
20 Squat jumps
20 Lunge jumps
20 1 Leg bridge (the other leg will be in the air)
Repeat 3-5 times

Tuesday, September 10, 2013

Sweet Treat Smoothie

I always crave a little something sweet before bed, and tonight I decided to fulfill that craving... Guilt-free! I made this smoothie that is so simple, yet so creamy and delicious! 

This recipe can be enjoyed for breakfast,
as a snack, post-workout,or before bed!
1/2 Banana (frozen is even better)
1 scoop vegan chocolate protein 
1 cup almond milk
1 tbsp flaxseed ( you can also use chia, or hemp seeds)
1 cup ice

1. In a blender mix all ingredients until they are blended smooth.
2. Enjoy!

Wednesday, September 4, 2013

Workout of the Day: You Did What? (Total Body)

When you need a butt kicker but don't want to pay for a personal trainer grab a friend and try this circuit. It's ridiculously hard, but as the time gets shorter it's easier to see that you are so close to finishing! Try it and kick some major butt!

1 minute Shoulder press (bar)
1 minute burpee wall ball 
1 minute ring row (or TRX row)
1 minute box jumps
1 minute push-ups (or knee push-ups)
Repeat the circuit for 45 seconds
Repeat the circuit again for 30 seconds
Repeat the circuit one last time for 15 seconds