My Weekend {pictures} + Leg Workout w/ Plyometrics

Happy Monday peeps!

This weekend actually felt quite long (not that I’m complaining), so I feel good and refreshed coming into this week. Here’s some of the fun I had:

Saturday, I took a boxing class in the morning. It was quite the sweat session! There were 3 instructors bringing the pain for an hour. Even though it was tough, I had a blast. Can’t wait for tomorrow night’s class!

photo 1

After we showered up, I decided to get a my hair blown out before we headed to a music festival. It wasn’t a fancy festival or anything, but I just didn’t feel like doing my hair. -_-

Guys…I’m SUPER lazy with my hair. I either let it air dry or put it up in a top knot. I have SO much hair and it’s wavy/frizzy, so it can be a pain in the ass. Anyways, once my hair was all done and pretty, and since I knew I’d actually be wearing NPC (normal-people-clothes) instead of gym clothes, I decided to do my makeup too! (Call it a national holiday! Alert the press!)

photo 2

We then headed out to the Eagle Rock Music Festival. It had promise, but ended up being somewhat of a fail. The vibe was really cool and very family-oriented, but the music was just meh. There were a LOT of DJ’s (not my thing…and I can’t understand what is entertaining about watching someone stand in one place pushing buttons on a laptop and turning discs….but I digress) and the only decent bands were playing in acoustically untreated buildings = muddy musical mess. We did see one latino band that was totally not my style of music, but TOTALLY GOOD. Had we known what the rest of our options were, we definitely would have stayed and watched them longer.

People standing around watching a DJ....I DON'T GET IT. WHAT IS THERE TO SEE?!

People standing around watching a DJ….I DON’T GET IT. WHAT IS THERE TO SEE?!

Sunday, we headed to the batting cages to hit some balls. As many of you know, I played on the guys’ baseball team growing up, so I love getting chances to play! Happy to know, I’ve still got it!

We watched a little bit of the Chiefs game, and then I headed to the sauna gym for a workout. We’re going through a major heatwave (…didn’t I move from AZ to get away from that?!), so the temps have been quite ridiculous. Like, 97 in Santa Monica ridiculous!

Leg Day Insanity

4 sets of

Superset #1: Barbell Squats at (95lbs x 15) w/ Medicine Ball Jump Squats (10lbs x 15)

3 sets of

Superset #2: Leg Extensions (50lbs x 15) w/ Supinated Hamstring Curls (50lbs x 15)

3 sets of

Superset #3: Barbell Walking Lunges (50lbs x 12 per leg) w/ Split Squat Jumps (bodyweight x 10 per side)

2 sets of

Superset #4: (1 leg at a time!!!) DB Step Up (20lbs x 10) w/ Step Up Jumps (bodyweight x 10)

I may or may not have walked out of the gym looking like I just jumped off a horse. As always, check with a doc before starting any new exercise routine. Use weights you’re comfortable with. I posted mine for reference, but you should do what is best for YOU.

Hope you guys have a great rest of your day! I’ll be back tomorrow with some more workouts for the week.

Be sure to check out my Ask Me Anything post and leave a comment with any questions you may have! I’ll be answering them all this week on the blog!

Question of the Day

1. What is the weather like in your part of the world? Still summer-like? Fall? Winter-y?

Banded Hip Thrusts + Killer Leg Workout! {VIDEOS}

The holiday weekend is thisclose!!!! Is everyone else as excited as I am? I love my work, but I love my playtime too!

I plan on doing a mix of kicking back and relaxing as well as going on some adventures! The weather is gorgeous this time of year (and ummm every other time of the year…thanks Santa Monica!) so I’m going to take advantage of it somehow! I’ve really been wanting to rollerblade down by the beach lately. I loooovvveee rollerblading and don’t do it often enough. Any other bladers around here or is it just me?!

On Tuesday, I did a pretty killer leg workout. It was a mixture of strength training and athletic movements. It completely turned my legs to jello and was a lot of fun! I’ve been doing hip thrusts since pretty much the beginning of hip thrusts (thanks Bret!), and have done them with barbells, dumbbells, and bands. Since my first training studio had a Skorcher (built specifically for hip thrusts), I was able to do banded hip thrusts whenever I wanted, but most gyms don’t have that. I had never actually attempted to do them anywhere else, but decided to try to get creative and figure it out. I found the PERFECT solution and it can be done at any gym containing a standard bench press. Maybe people have already been doing this for a while, but if not, I highly recommend trying it out:

Here’s the full leg workout I did:

Deadlifts: 4 sets at 149 x 15, 159 x 12, 169 x 10, 179 x 8

Deadlift set up

Deadlift set up

Banded Hip Thrusts: 4 sets of 20 reps (next time I’ll try with a thicker band)

2014-08-26 17.43.10

Combo: 3 sets of KB Swings (28kg), Sled Push, Squats, Sled Push (video below)

Superset: 3 sets of DB Walking Lunges (20lb DB’s x 10) + Broad Jumps (10 reps)

Definitely scale this to what you can do and as always, check with a doctor before trying any new workout programs. If you’re unsure of how to do any of these movements, feel free to e-mail me! I’m happy to do video demonstrations!

Have a great rest of the day! 2014-08-26 18.00.12 HDR

Question of the day:

Do you do Hip Thrusts?

Banded? Barbell? DB?

My Daily Food Diary + a Leg Workout!

It’s been quite a week over here! Not going to lie, I’m REALLY excited for the weekend! Not only will I have a chance to chill out, but my brother-in-law is coming to visit, too. This week has definitely tested my patience, but I’m determined to come out on top. Facetime with this little guy on Tuesday definitely helped make it all better….

 

MATTY!

MATTY!

If you’ve never Facetimed with an almost-2 year old, I highly recommend it. Haha! This kid cracks me up! I also had a pretty fun assistant in the office for a bit. Meet….RUFUS. He’s the best.

photo(11)

This week’s workouts have been pretty good! I took a much needed rest day yesterday. I actually almost tried to make myself go to the gym in the evening, but I knew it would benefit me to just relax. I just love working out so much and feel so good when I do, that it’s hard for me to rest sometimes. I’ve got a Shoulder/Chest workout on the agenda for this afternoon, so I’ll post that workout tomorrow.

Leg day on Tuesday turned out to be pretty killer. I was sweating like crazy and was definitely glad when it was over. Leg day is my favorite but MAN can it be brutal! Here’s what I did:

Tuesday Leg Workout

4 Sets of Deadlifts (worked up to 169 pounds x 8 reps)

3 Sets of Barbell Reverse Lunges (75 pounds)

3 Supersets of Glute Donkey Kicks on the Leg ext. + Wide Stance KB Goblet Squats

2 Supersets of DB Step Ups + Step Up Jumps

I thought it would be fun to give you guys an idea of how I eat most of the time. I for sure have treats every now and then and don’t worry about it, but this is my 80%. Meaning that 80% of the time, this is how I eat. This is how I choose to eat….not for any other reason than it makes me feel good, supports my training, and still keeps me satisfied. Yep, I EAT CHEESE and lots of FRUIT and omg, I eat after 6pm too….and still live to tell about it. 😉

Fooooooods

8:30am: Large Americano w/ Nonfat Steamed Milk

9am: 2 Scrambled Eggs + 1/2 cup oatmeal OR a slice of Ezekiel bread + an apple

10:30-11am: an apple + almonds OR Cookies & Cream Quest Bar

12-1pm: chicken or turkey + brown rice or quinoa + veggies + sometimes avocado or cheese (sometimes I do a paleo burger too)

3-3:30pm: Cookies and Cream Quest Bar & a Large Americano w/ nonfat steamed milk

4-4:30pm: Workout

6-6:30pm: Chicken, brown rice, bell peppers, & cheese OR this amazingly incredible taco salad

7:30-8pm: Fruit. Grapes or peaches or strawberries or whatever I can get my hands on!

That’s all I’ve got folks…..hope your Thursday is off to a fantastic start!

What’s on your workout agenda for the day?

Workout Plan – Week of 4/7-4/13

This week is moving right along! Hope everyone made it through their Monday and is ready for a great Tuesday! I know I am.

Last night, I deviated from what I had planned to do for my workout. Original plan=climb and track workout. Actual=Leg Workout and 20 minutes on the stair mill. Total change right?! My day got busier than I thought it would be, so I knew the track wasn’t going to happen. I did a quick 20 minutes on the stair mill between meetings just to get my body moving and sweating, and then Charlie agreed to meet me for a workout in the evening. My upper body is a bit shot from Friday and Saturday’s workouts, so Leg day it was!

We did:

-4 Sets of Heavy Hip Thrusts 

-3 Sets of Burpee-DB Walking Lunge-Burpee combo (5 burpees, 10 DB walking lunges, 5 burpees, 10 DB walking lunges)

-3 Sets of Leg Press superset with Switch Jumps

It was a good one!

Here’s my tentative workout plan for this week!

I’ll be traveling on Thursday afternoon, so the weekend may be a bit sporadic. We shall see!

Tuesday: Boxing and Climbing

Wednesday: CrossFit

Thursday: Rest or something light before I travel

Friday: Full Body Workout

Saturday: Rest

Sunday: Full Body Workout

Are you a “stick to the plan” type of person or do you do whatever you feel like/whatever fits?

I tend to be a bit of both. I’ll stray from what type of workout I do and switch that up, but when it comes to the actual workout, if I write down what I’m doing, then I’m not leaving the gym until I’ve completed all sets, exercises, and reps!!

Leg Workout + Kettlebells

Hey friends! Hope your Tuesday is off to a great start!

Monday morning, me and several million of my friends woke up to a good shake here in Southern California. It was definitely the biggest earthquake I’ve ever felt, but by no means was it bad compared to the devastations that have happened around the world. I woke up from the jolt and in trying to wake up my boyfriend, accidentally punched him in the face. Luckily that was the only injury that took place. (Sorry babe! ;-))

The best part of the earthquake was definitely this…..

Makes me laugh every time! Thank you Captain Obvious! We all felt it!

Anyways, moving on!

Yesterday, I did a doozy of a workout. It was a mixture of legs and back with a hint of some kettle bell action. I LOVE kettle bells. They are so versatile. They take some time to get used to, and it is helpful to have someone who knows what they’re doing show you the ropes (errr…bells). Once you DO learn how to use them, they can be used for just about anything.

Here’s what I did Monday:

The Workout

The Workout

For the squats, I did sets of 15, 12, 10, 8, and 6, increasing the weight each set. I worked my way up to 115 pounds.

For the pull ups, I did sets of 5, 5, 3, and then switched to chin ups and did 3 and 3.

For the rest of the exercises, I did sets of 10-12 reps of each. 

I used 12kg for the one arm KB Snatches and 16kg for the KB Swings

This workout definitely kicked my butt! Loved that I went from a slower paced heavy lift, to a faster pace burnout. Had  a good sweat going by the end!

Here’s my plan for the rest of the week: 

Tuesday: Boxing and Bouldering

Wednesday: HIIT and Bouldering

Thursday: CrossFit and a Functional Workout

Friday: Rest

Saturday: Hike

Sunday: Rest

I’m traveling to Phoenix once again this weekend, so my workouts Friday – Sunday will be whatever I can get in. I will, of course, have to make a visit to my old stomping grounds (aka the Mecca of Scottsdale). I’m planning on resting on Friday and Sunday, but if I decide to drive back Monday, I’ll probably move my rest day to Monday.

Do you use Kettle Bells?

If you have, what are your favorite Kettle Bell exercises?

If you haven’t, would you like some videos to help you learn?

Change It Up

While there are so many different exercises out there in the world, it can be really easy to fall in the rut of doing the same things over and over. Even if you’re changing things up daily or weekly, you tend to go through the same motions quite often.

Yesterday afternoon, my friend texted me to see if I wanted to work out with her after work. I had done some cardio that morning, but felt like doing something else since I’d been sitting most of the day. I didn’t necessarily feel like doing weights since I’d done a pretty intense crossfit/weight training workout the day before, but I wanted to do something that wasn’t cardio and that challenged me.

What I came up with combined strength, balance, coordination, stretch, and athletic movements. It was just what I was looking for!

Change Up Workout

Since this exercise was most confusing, here’s a video for it.

Single Leg Deadlift to Row:

If you get a chance to try this, let me know! You will feel your legs and butt working and I guarantee you’ll sweat. Best of all? It’s a total change from what you’re most likely doing (although maybe not!). Either way, give it a whirl and have some fun!

**As with anything, make sure you speak with your doctor/naturopath/mom/dad/WHOEVER, before starting a new fitness routine. Honor your body and injuries and if anything ever hurts, STOP. Recognize good pain vs. bad pain. This is  not to be intended for beginners and is only a recommendation. I am not a doctor or physical therapist, just a personal trainer spreading the good word. 😀