5 Moves For A Rockin’ Bod

Happy Tuesday, #FitFam!  First, I want to say Happy Blog Anniversary, again, to Jessica at The Fit Switch!  It’s SO hard to believe your blog is so young, Jess.  You’re killing it, girl!  How do you like that virtual “high five”?

(Isn’t that what we used to do on Myspace? Omg, Myspace, remember that?  I think Justin Timberlake owns it now.  I know, I’m random!) Today I’m linking up with Jessica and Jill for #DishTheFit and today’s optional topic is “your favorite QUICK workout.”  I’m going to tell you mine, and you can do it in less time than it takes to make sense of my blog posts!

 

My favorite quick workout is one that I built on IDEA FitnessConnect through their “Workout Builder” which has been a lifesaver when planning workout profiles.  If you’re a fitness professional, the IDEA FitnessConnect Workout Builder is AH-MAY-ZING and you need to be using it! Post idea, much?

5 Moves For A Rockin’ Bod

Okay, for this workout you will need a set of dumbbells (or several sets ranging from 5-10 lbs).  This workout is moderate to high intensity, but remember to push yourself within your fitness range.  The objective of this workout is to push yourself to get the most out the 15 minutes, but not to injure yourself.  Please be sure to perform these moves with perfect form, and as with any workout on BPM, please check with your physician to see if this workout is right for you before attempting it.  You can access the workout details (and modifications) here.

5 Moves For A Rockin' Bod Workout

 

You can burn up to 400 calories with this workout in under 20 minutes.  It’s perfect for when you’re crunched for time but want to work your whole body quickly!  I did this yesterday and burned 369 calories (not to mention HUNDREDS post-workout) doing this circuit! (I apologize for the blurry image, but I took it right after, and my arms were like JELLY!)

You don’t need a lot of time to work your body and jump start your metabolism; you just need perfect form and the right moves!

 

What’s your favorite quick workout?  Are you a fan of quick workouts or do you always make the time for longer?  Join the conversation and #DishTheFit with Jessica and Jill!

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How To Boost Your Metabolism In 10 Minutes

Can you boost your metabolism in 10 minutes?

TGIF, my lovelies!  Another work week come and gone!  I’m linking up with Jill Conyers today for Fitness Friday!  I don’t know about you, but I think Friday is a great day to do something different (and maybe slightly more time friendly) when it comes to sweating.  Plus, Friday night is for happy hours and takeaways, so why not give your body a fat burning boost first thing?  You can increase your metabolic burn up to 250 calories in just 10 minutes.  That’s not even the best part, no, the best part is, any continued aerobic activity you do for the rest of the day (flights of stairs, running to catch the bus, etc.) will speed up your metabolism and keep you in the aerobic zone burning fat calories!

Tabata is a great way to get your heart rate, and calorie burn up, and it’s a SUPER time saver.  I give a more in-depth explanation of the scientific studies on Tabata training on my Tabata Jump Rope Workout post (another fun, fast, and effective workout)!

All you need for this circuit is 10 minutes and your wonderful, fabulous self.  While you don’t need any equipment or much time for this workout, you do need to bring intention and intensity to get the most out of it!  Body weight exercises can be just as effective as lifting weights when it comes to building and maintaining muscle mass, an essential component of maintaining a higher metabolism.

This workout circuit can be found on Fitwirr a fantastic website dedicated to keeping health and fitness simple!

This circuit is a total of 10 minutes and includes:

3 Minute Warm-up

4 Minutes Work

3 Minute Cool Down

Grab your timer and get moving!

10-MINUTE METABOLISM BOOSTING -TABATA- CIRCUIT

 

Tabata workouts are fast paced and intense.  Always remember to maintain perfect form while performing these steps, work within a threshold for your particular fitness level, and modify any moves if they are above your level (such as a squat jump).

It is also important that your physician clears you before performing this or any other kind of workout on Beets Per Minute.  

Do you like Tabata style workouts?  What’s your favorite quick and effective workout?

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Beach Body? I’m Buried Alive in Snow!

I know, “beach body season” is sort of an annoying thing to be reminded of, sorry.  However, it is also an extremely motivating thing to be reminded of, you know, speaking for myself, of course.  I wear a bikini, abs for days, or not.  Mostly not, at the moment.  Too many chocolate covered Swedish fish!  Have I ever mentioned on my blog that the World’s Longest Candy Counter is, like, 1000 feet from my house? Yeah, I’m not lying, so in that respect, I have incredible willpower!

However, we were talking beach bods and nothing makes you more sexy and confident than just ROCKING your swimsuit, regardless of your size. Confidence is sexy no matter what the tag of your two piece says, right?  Correct!  However, I know I could always use a little push after my winter hibernation to get “bikini ready”.  The routine I’m sharing with you today was designed by none other than the wonderful, ass-kicking queen of fitness; Jillian Michaels!

This plan will target lots of muscles in less time.  For these circuits, you want to complete each move for 60 seconds with a 60 second recovery period; repeating the circuit three times for a total body blast. I use my GymBoss 2 Interval App (because it’s so handy!)  You will also need two sets of weights ranging from 5 to 10 pounds.

Ultimate Beach Body Workout!

1.  Chair Pose Climb.   With feet together, arms extended at sides, palms facing thighs.  Squat as you raise arms overhead (1). Then, bring arms down to your sides as you jump up (2).  Land in starting position (if this move is too tough, skip the jump and squat, rise up, and repeat) (3).

Jillian Michaels chairpose

Chair Pose Jump

2.  Falling Push-up.  In push-up position with knees on the ground, shoulders aligned over wrists.  Bend elbows out to your sides (1).  Forcefully push off the ground (2).  Return to starting position (3).  You can use your knees to modify the push-up position move.

Jillian Michaels  Bikini Workout Shape Magazine

Falling Push-Up

3.  Cheer Jump.  Standing with feet together, arms extended at your sides and palms facing thighs.  Jump up, clap hands overhead as you enter an inverted “V” shape,  Land in starting position.

Jillinan Michaels Bikini workout Shape magazine

Cheer Jump.

4.  Deadlift To Hammer Curl.  Standing with feet close together, hold a dumbbell in each hand, arms extended at your sides and palms facing thighs.  Keep you back straight and your weights close to you body, bending forward from your hips (1).  Rise up, bend elbows, curling weights toward your shoulders (2).  Extend your arms to the starting position.

Jillian Michaels Bikini workout Shape Magazine

Deadlife to Hammer Curl

5.  Jumping Plie Row.  Standing with you feet wide and toes turned out, hold a dumbbell in each hand with arms extended in front of you and palms facing your body.  Bend your knees (1), then jump up while bending your elbows out to the sides, drawing weights towards your chest until your upper arms are parallel to the ground (2).  Land in starting position.

Jillian Michaels Bikini working Shape Magazine

Jumping Plie Row

6.  Superman Angel Fly.  Lie facedown with your legs extended hip-width apart on the ground behind you.  Holding a dumbbell overhead with both hands, arms extended and palms facing each other,  Lift arms, chest and legs (1).  Transfer weight to your right hand and bring your arms behind your back.  Then pass weight to left hand (2) and bring your arms overhead again, passing weight to your right hand,  Continue, lowering your chest and legs between each rep.

Jillian Michaels bikini workout Shape Magazine

Superman Angel Fly

7.  Rotating Goblet Squat.  Standing with you feet shoulder-width apart, toes turned slightly out, and hold a dumbbell with both hands in front of your chest, elbows pointing down.  Squat deeply (1), then jump up as you rotate to the left (2) and land facing the opposite direction.  Squat and repeat in opposite direction.  Continue alternating directions.

rotating goblet squat

Add this routine into 3 days of your weekly fitness routine from here on out and be you will be beach ready in no time!  I love Jillian Michaels, she’s awesome and she gets stuff DONE.  I don’t know about you, but she’s one of my fitness heroes; regardless of how much flack Jills receives, she is effective, passionate, and I have her back no matter which muscle group I’m working!

Do you have a favorite routine that gets you ready for Summer? Do you love Jillian Michaels?

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Battling Ropes Rule!

Happy Tuesday!  I love Tuesday, because it’s the day to link-up with Jessica and Jill for #DishTheFit and talk about amazing things!  This week’s (optional) topic is “Try Something New”.  It’s earlaay in the year, so people are still venturing out of their comfort zones and trying new things.  At least, I think.  I mean, it is February now, so it’s possible that the doors of “new opportunities” are metaphorically shut for some, but DON’T stop believing!  Get up and try something new!

What’s new for me?

I haven’t tried too many new things over the past 6 months, well besides gaining weight and being stressed, but wait, those aren’t new things for me.  However, one thing I had been wanting to try is BATTLING ROPES!  I finally got to try them last week, and can I just say, HOLY CANNOLI I LOVE ‘EM!  Maybe I have a MMA Conditioning Specialization in my near future? I always need me some CEUs!   Okay, I need to calm down, but seriously look at how much fun you could be having right now!

you whip your ropes back and forth.

You can burn up to 115 calories in 10 minutes during a battle rope workout – that’s pretty awesome, too!  I would have taken selfies, but I was too busy whipping the floor with both hands!

What are battling ropes?

Battling ropes are 25-pound ropes that work out your back, legs, arms and core.  To use them you place them around a heavy beam or pole and pull them straight toward you. Standing with your feet hip-distance apart, pick up the end of each rope and bend your knees slightly and let her rip!

You can do loads of different moves to create a full range of motion, but regardless of how you work the ropes you will be sweating and feeling the burn!  Here’s a recommended list of battling rope moves, courtesy of DailyBurn.  This one is RIDICULOUSLY tough, but kicks your ass, big time!

battling ropes burpee

whoa! (courtesy of DailyBurn)

Have you tried anything new lately? Have you tried battling ropes? Join the conversation with Jessica and Jill and #DishTheFit! #FitFamLove!

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#DishTheFit

Happy Tuesday!  I hope that all is well.  I have had a crazy start to the new year and not a lot of time to work on my blog.  Not cool.  However, I’m so delighted that I finally have time to link up with Jessica and Jill for #DishTheFit this week.  I always enjoy being a part of this link-up and hate when I have to give it a pass.  This week’s optional topic is “TOP FIVE ALL TIME BEST HEALTH AND FITNESS DECISIONS”.

As I have mentioned before, I didn’t always embrace life with the open (mostly) healthy arms I do today.  I used to not exercise, drink and eat too much, and various other not so healthy things.  Nowadays I have embraced a much healthier lifestyle in every way.   So here they are, in no particular order!

  • bpm3Falling in love with Spinning.  My friend, Aspen, is an amazing Spin instructor, and after loads of coercing three years ago, she finally twisted my arm to come and try a class.  Admittedly, I did NOT love it the first class.  My butt hurt, my legs hurt, and I was dying through the entire hour.  However, after two more classes I was totally hooked!  For all you anti-cycling people out there, your butt WILL stop hurting, you will get stronger, and you will LOVE it.  Trust me.  I loved it so much I became an instructor and will be one for the remainder of my days!

 

  • spin Collage Juicing and blending stuffs.  I have been a picky eater most of my life.  I was always terrible about getting the right amount of fruits and veggies into my diet.   Then I watched the documentary Fat, Sick & Nearly Dead and was SO blown away by Joe Cross and his reboot that I started to make my own juice.  Fresh juice is honestly THE BEST.  It is better than any candy or processed baked good; it’s refreshing, healthy, and pretty!  I know a lot of people think it’s time consuming and a big clean up, and well, it is, but when you think about the benefits you’re getting from that juice it should totally outweigh the “pain in the ass factor” it presents.  Smoothies and protein drinks are another great way to get fresh fruits and veggies into your diet daily.  I have not looked back after making this big lifestyle change.  Cheers!

  • Becoming a NASM Certified Personal Trainer and Fitness Nutrition Specialist. This is, by far, what I am most proud of myself for accomplishing.  I am completely passionate about fitness and health and dedicated to understanding how to help others while helping myself.  I am working on a coaching certification at the moment, because I want to have the whole package to offer my clients.  If you’re studying to become a NASM CPT, I have a great study guide and exam tips here.

 

  • Lifting weights.  I used to be a cardio only kind of gal.  I’d run or use a stairclimbing machine for an hour, but I wouldn’t TOUCH a weight or machine.  While preparing for my CPT exam, I began to realize just how absolutely important strength training is for metabolism, posture, body composition, and disease prevention (hello, who wants osteoporosis?  Not this girl!)  I now lift weights (and bodyweight train) 4-5 days a week.  It has changed my body.   If you’re like I used to be, go out and buy some 5, 8, and 10 pound hand weights and start lifting.  Here’s an awesome upper body workout put together by yours truly!

 

awesome arms 1

  • Starting my blog!  Nothing has made me more motivated or held me more accountable than starting Beets Per Minute!  I am so very proud of myself for building this little blog into a (maybe only SLIGHTLY) bigger blog over the past 6 months.  Blogging has helped to get me through some very rough times over the last year and a half.  I love connecting with other bloggers and being part of various #FitFams, like this awesome one that Jessica and Jill have created.

 

fitnessblog.jpgOh, I’m also super proud of these as well…

ah yeah.

ah yeah.

 

What are your top five fitness and health decisions? Join in the conversation with Jessica and Jill and join #DishTheFit

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