SXSW hotel room workout, Spring break fitness

7 03 2012

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Want to burn off that hangover from a long night of partying or even to spice up a boring business trip.  Burn off those excess calories, and stave off cabin fever.  This quick but effective workout will rid you of a bit of guilt this bikini season.

Equipment needed: 2 light/med weight db’s or 2 water bottles.

30s exercise then 30s rest

-Mountain climbers hands on ground, bring knees across body
30secs rest

-Squat jumps
30secs rest

-High knees, running in place
30secs rest

-Hammer Curl (palms facing each other)/squat/press
30secs rest

-Power skaters (hopping side to side on one foot.
30secs rest

Each set of five exercises should take 5 mins. The total workout is 20 mins and you should give 100% (maximal effort) the whole time.

Finish it off with abs!!

-torso rotations, with a 10-15lb weight. 30 each side.

-lay on back with arms out to the sides (you should look like a T) then drop legs side to side. (30 total)

-rock back and forth on back (rocking with back rounded (20 back and forth)

Repeat 3-5 times or until u throw up 😉

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How in the world do I estimate portion size???

25 02 2012

Clients, friends, and family always claim to understand how to measure portion size.  It never fails, when it comes down to actually writing out a meal plan where portion size is necessary, the numbers are always off 9 times out of 10. I have devised a simple guide you can always refer back to as a cheat sheet of sorts. Enjoy and good eating!!!

Make sure you estimate and record the amount of each item (cups, ounces, slices, Tbsp, etc.). Use food labels and the following guidelines to help you estimate food amounts.

 

            Milk, Yogurt, and Cheese

1 ½ oz-wt of cheese                                     3 dominoes, 1 small hotel soap

1 wrapped slice, 1 ½ thumbs

            Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 oz-wt of cooked meat                           a deck of cards, palm of your hand

3 oz-wt                                                                1 breast of chicken

2 oz-wt                                                                1 chicken thigh

½ cup of cooked dry beans                       regular light bulb, ice cream scoop,

½ baseball

2 Tbsp. of peanut butter                              golf ball

1/3 cup or 1 oz-wt of nuts                           a handful

            Vegetables

1 cup raw leafy vegetables                          4 whole lettuce leaves, baseball

½ cup of other vegetables,                          regular light bulb, ice cream scoop,

½ baseball

cooked or chopped raw

1 medium potato                                            computer mouse

            Fruit

1 medium fruit (apple, orange, pear, etc.)            average woman’s fist, tennis ball

½ cup of chopped, cooked, canned fruit              regular light bulb, ice cream scoop

½ baseball

            Bread, Cereal, Rice, and Pasta

½ cup of cooked cereal, rice, pasta                       regular light bulb, ice cream scoop,

½ baseball

1 cup of ready-to-eat cereal                                       baseball

 

 

Contact us today at:

949 371 9348

info@949fitness.com

 





Leg/butt bikini workout

24 02 2012

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This workout was submitted by a client. How many rounds can you get through?

Single leg dead lift w/opposite leg straight back: 15 each

Bicycle crunch: 30 total

Squats : 15

Ab ball roll :push up position, feet on ball roll knees to chest : 15

Forward/backward Lunge combo: 15 each full set

Mountain climbers: Push up position, knee to chest: 15 each

Standing side kicks: 15 each

Ab ball round about: 15 each way

Glute squeeze/leg raises: Lay on stomach knees bent, ankles together. Raise legs off mat : 15

How many times did you get through it before calling it quits? Post results below

By: Christina M.





Weekend workout

24 02 2012

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30-30 Mayhem Advanced Core Workout
Alternate between 30 s of work and 30 s of rest for each exercise in the following circuit. Repeat for a total of 4 sets.

1- Kettlebell High Pulls or dumbbells
2- Side Plank, hip raise, leg lift
3- Pushup position to forearms and back up
4- Squat jumps
5- Pushup position torso rotation then drop to pushup