Rainy Day Runner's Workout

Have you ever started exercising outside, like running, only to have the weather ruin your planned workout?

That recently happened to me, and I was not pleased; after a solid week of nice double digit weather, we got a dumping of snow and ice covered the sidewalks, making my outdoor run close to impossible (unless I wanted to risk twisting my ankle on a patch of ice).

So, if you don't want your workout thwarted by Mother Nature, here's an awesome "Rainy Day Runner's workout" that will work your legs and core in 25 minutes.

http://www.fitsugar.com/Leg-Strengthening-Workout-Poster-Runners-25493149

Do each exercise listed for 1 minute, resting 20 seconds in between each exercise. For example; 1 minute of walking lunges, followed by 20 seconds of rest, then move on to your 1 minute side plank (30 seconds on your right side, then 30 seconds on your left side).

Once you have gone through the list, repeat 1-2 more times for a total of 2-3 sets.

Take Care,

Leanne.

15 Minute HIIT Fat Blast

If you are like most people, you are very busy. So busy in fact, that there doesn't seem to be enough hours in the day to get everything done, and with that being said, one of the things that you sacrifice when in a time crunch is your workout.

Well hopefully we can change that with this 15 minute fat burning circuit. Now you may be thinking "how is 15 minutes enough?", but with HIIT training your body is constantly being put through high intensity work, followed by a very brief rest period which makes your body work harder and therefore burns more calories than if you were to do a typical workout session at the gym for 30-60 minutes. And let's face it, 15 minutes is really nothing; people will waste 15 minutes on Facebook or browsing the web while waiting for dinner to finish, so why not replace that couch potato activity with high intensity physical activity?!

http://www.fitfabcities.com/2012/09/26/printable-workout-15-minute-fat-burner/

So what you will be doing here is 1 minute of exercise, followed by no more than 30 seconds of rest (I suggest 10 seconds of rest for best results). For example: 1 minute of fast jumping jacks, 30 seconds of rest, 1 minute of burpees, 30 seconds of rest, etc. 

You will go through the entire list at least once; or if you would like to kick it up a notch and feel like you want more, repeat 1-2 more times!

Take Care,

Leanne.

Drop A Pant Size Workout

I think you'll agree with me that dropping a pants size would be pretty great. I find that one of most common trouble spots for women is their legs, more specifically, their thighs. If I had a dollar for every time I've heard a woman complain about their legs, I would be pretty wealthy.

So with that being said, how about we stop complaining, and/or wishing, and start doing. This workout that I am going to share with you is called the "Drop a Pants Size Workout", and if you are diligent and stick with this routine (and combined with a healthy diet) you will see results and in fact drop a pants size...or more!

http://www.healthresource4u.com/basic-cardio-workouts-without-equipment.html

Here's what you need to do; go through each exercise with 0-1 minute of rest in between each move. Once you have completed all of the moves listed, you will repeat the routine 2 more times (a total of 3 sets). After you have done 3 sets of this workout, finish off with moderate level cardio for 20 minutes. 

Do this workout 2-3 times per week, with 20-30 minutes of cardio on days in between. That's it, you're now well on your way to dropping a pants size!

Take Care,

Leanne.

Weighted Hip Thrust

Are you looking to get a leaner and more toned lower body? Are you stuck doing the same old exercises and looking for something new to add into your repertoire?

If so, give this move a try; weighted hip thrusts.

If you're just starting out, you will not be starting out with as much weight as the guy in this picture; you will most likely be starting with a weighted bar (no plates added).

http://www.mensfitness.com/training/build-muscle/the-15-most-important-exercises-for-men?page=16

Here's what you need to do:

First, place your shoulder blades on a flat bench keeping your back in a straight line and your feet flat on the ground (legs at a 90 degree angle).

Now place a folded yoga mat on your lap. Place a weighted bar in the center of your lap, holding it with your hands shoulder width apart.

Lower your butt halfway to the ground and hold for a second, then thrust your hips up and squeeze your butt really tight at the top for a few seconds.

Now repeat 10-15 times. Do this for a total of 3 sets.

This exercise will make your butt burn! Not only that, but with dedication and consistence you will see results.

Take Care,

Leanne.

What To Eat Before & After A Workout

I think we've all been in the situation where we're hungry before a workout but don't know what to eat (or wonder if we even should eat). Depending on the time of day, some foods may sit heavier in your stomach and weight you down during your workout, so this post is to help you figure out what pre & post-workout foods you should be eating (courtesy of Lauren Conrad).

http://laurenconrad.com/blog/post/fit-tip-what-to-eat-before-after-a-workout

If you workout in the morning:

“You need to eat within 30 minutes of waking up so you can jump-start your metabolism.” Try having a few bites of oatmeal or half a banana—having something is your system is better than nothing. 

I find if I workout on an empty stomach, I get sick or too tired to finish my workout.

If you workout in the afternoon:

“Eat a light snack if you are hungry before your workout.” Jarett recommends power foods like a small bowl of oatmeal, a banana, apple slices with peanut butter or muscle milk.

 I usually have a small salad with light dressing, or other veggies.

After your workout:

“Eat within 30 minutes after your workout so your body doesn't start burning muscle.” It's important to fuel your body with some form of protein, so grab a handful or almonds or whip up a protein shake. Then, eat small meals every 3 hours throughout. Even If you’re not hungry, you should at least have a small snack. This will prevent you from waiting too long to eat and then overeating because you feel starving.

My favourite post-workout food is a peanut butter protein shake;

Take 1 scoop of vanilla protein powder, 1 tbsp creamy peanut butter, and 1 cup of milk. Place all ingredients in a blender and blend until smooth. Serve & enjoy!

Take Care,

Leanne.

Fab Ab February {1 Month Ab Challenge}

We are now 4 months away from June, the time when people start sporting their bikinis and swim trunks, but do you feel like your midsection could use a bit more toning between now and then?

If so, then I have a 1 month challenge for you; the Fab Ab February challenge.

http://backonpointe.tumblr.com/post/16526188675/ive-been-looking-for-challenges-for-february

No I realize that we are a few days late in this challenge, but it's always better late than never!

This challenge is 6 days of work with 1 day of rest, and goes on for 29 days. Just follow the exercises listed for each day of the week and that's it. 

With this challenge, a bit of cardio, and a healthy diet, you will have a stronger and more firm mid section by the end of the month. 

Take Care,

Leanne.

The Vampire Diaries Workout

This post is dedicated to all of you Vampire Diaries fans out there (myself included). This is a workout that will let you have your Vampire Diaries fix (or marathon) without being a total couch potato. If you're already a Vampire Diaries fan, you will know just by looking at this workout that you will be busy!

http://backonpointe.tumblr.com/image/28495452671

The workout is as simple as it seems; just follow the prompts that are listed and do the corresponding exercise. Have fun & enjoy the show!

Take Care,

Leanne.

The "fABtastic" Workout

For all of my fitness junkies out there, and those of you who are still working away on those New Years resolutions to get fit and more healthy, here's a great ab workout that will leave you with a stronger and more toned mid section.

http://www.fitfabcities.com/2012/04/03/printable-workout-fit-fabtastic-workout-total-core-toner/

This workout is simple but effective. Just go through each exercise with little to no rest in between, and that's it! This is an awesome workout to add into your routine, or to end each cardio session with.

Take Care,

Leanne.

Killer Lower Abdominal Workout

Recently I've been digging through my old note books of fitness routines and exercises, and came across an oldie but a goodie; Lower Ab Leg Raises with a Stability Ball.

This is one of my favourite lower ab exercises because it is effective and works! Every time I do this exercise, I can feel every muscle in my abs the next day.

http://www.muscleandfitnesshers.com/training/your-ultimate-tightening-tool

Just like you see in the picture above, you lie on your back with your core tightened and a stability ball squeezed between your ankles.

Then simply raise and lower the ball slowly (with control) from 90 degrees to the floor and back again. That's one rep.

I make this a little harder by starting with my legs lowered to the ground, then lifting my legs and arms at the same time to the middle of my body. Then I transfer the ball from my ankles to my hands and lower the ball to the ground behind my head, and repeat (see the picture below).

http://www.glamour.com/health-fitness/blogs/vitamin-g/2013/05/celebrity-trainer-david-kirsch.html

Try this exercise out and you will see what I mean; you will feel it the next day!

Take Care,

Leanne.

30 Day Plank Challenge

The other day when I was working out with my group personal training session, my trainer had mentioned that the source of most people's back pain (including my own) is from a weakened core. With that being said, since this seems to be such a prevalent problem, I thought I would post a core strengthening  30 Day challenge for all of us with weak (or not as strong as we would like) cores to follow.

http://tribesports.com/challenges/30-day-plank-challenge-from-20-sec-to-5-mins

It's as simple as it seems, but trust me, it will be challenging. Just follow each day, holding a plank for the specified amount of time - be careful to not round/arch your back as this will not be activating the proper muscles and can lead to further injury - you want to keep a flat back at all times.

If you're a superstar and this is not challenging enough, add a balance ball to make your stabilizer muscles work double time. Place a stability ball under your shins, bracing your core, with your hands placed directly under your shoulders and hold. To increase the difficulty even more, roll the stability ball further away from your knees - maximum difficulty will be with just your toes touching the ball.

Take Care,

Leanne.

Intense Treadmill Workout {500 Calorie Blast}

Have you ever been to a gym during peak times when you aren't supposed to be on the cardio equipment for longer than 30 minutes? Or have just wanted to get your workout done quickly to go home or get your to-do list completed?

If this sounds familiar, then I have a great treadmill workout for you that takes minimal time, and will not only have you sweating, but will torch 500 calories.

http://www.sparkpeople.com/blog/blog.asp?post=the_500calorie_treadmill_workout

This workout is 40 minutes long and will burn 500 calories if you follow it and do not quit; if you have to stick to a 30 minute limit though you will be doing 3 repetitions instead of 4.

It's simple; set your treadmill to the listed incline and speed for the specified amount of time.

Take Care,

Leanne.

Perfect 10 Legs Workout

For all of my fitness junkies out there

http://www.fitfabcities.com/2012/01/24/printable-workout-perfect-10-legs-workout/

Take Care,

Leanne.

30 Day Challenge - Beach Body Workout

With New Years around the corner, many people will be making the resolution to lose weight, and with that being said, this 30 day challenge could be a perfect way to start that resolution.

http://30dayfitnesschallenges.com/30-day-beach-body-challenge/

With each day already planned for you, there is no reason for you to question what you should be doing at the gym (or at home). No need to put together a workout plan because that part is already done for you; all you have to do is stick to it and don't give up.

Take Care,

Leanne.

Fun Christmas Workout {Elf The Movie Workout}

First off, I would like to say Merry Christmas (to those of you who celebrate the holiday).

Seeing as it's Christmas, you are probably sitting around and watching Christmas movies. One of my newer favourites is the movie "Elf" with Will Farrell.

If you find yourself watching this movie today, why not make a fun and easy to follow workout out of it?!

http://www.heandsheeatclean.com/2013/12/buddy-the-elf-movie-circuit-workout.html

Follow the prompts in the image above for the various exercises listed; I'm not going to lie, you will be doing a lot of planks in this workout. Any time you hear the name "Buddy" or "Elf" you will have to hold a 30 second plank.

Good luck & have fun!

Take Care & Merry Christmas,

Leanne.

Pilates Abs

When many people want abs, they tend to turn to crunches and/or sit ups, but few people initially turn to pilates moves.

If this sounds like you, then I hate to tell you this, but you are missing out. With that being said, here are some excellent pilates moves that will tone and tighten your abdominal region:

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

1. Mermaid with Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps per side with little to no rest between, holding the pose for 2-3 seconds.

2. Rollover

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

3. Footwork on Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

4. Swan on Ball

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps with little to no rest between, holding the pose for 2-3 seconds.

5. Back Arm Row

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

6. Mermaid with Twist

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps per side with little to no rest between.

7. Roll Up

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps.

8. Ball Sit Up Extension

http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm

Complete 8-10 reps with little to no rest between, holding the pose for 1-2 seconds.

If you do these moves 2-3 times per week, and are diligent, you will see results.

*Note: For complete explanation on how to perform these exercises please follow the links attached.*

Take Care,

Leanne.

Dexter Workout

Are you a fan of the TV show Dexter? If you are and have trouble tearing yourself away from "just one more episode" when you know you should workout, then this is the workout for you:

http://wilhelmfam.com/blog/2013/07/workout-while-watching-dexter-work-it-wednesday/

If you are a true Dexter fan you will know that this workout will keep you busy! The great thing is this workout can be applied to any of your favourite shows; just change up the triggers for each exercise.

For example: if you're a fan of Grey's Anatomy your workout could look a little something like this:

Do 5 burpees everytime someone says "seriously".

Do 10 crunches whenever someone calls a code

Do 20 jumping jacks when something goes wrong in a surgery

You get the idea. It can work for any show, just make sure you pick triggers that happen more than once an episode or else it defeats the purpose.

Take Care,

Leanne.

Intense Tabata Workout

Lately I find that more and more people are discovering, and falling in love with, Tabata workouts (myself included). 

The funny thing about these workouts is that when you read them over, a lot of the time you think "this sounds easy enough", but then once you try it you are dripping sweat with your heart racing and gasping for air. With that being said, here's a killer Tabata workout that will surely kick your butt:

http://www.fitfabcities.com/?cat=8/

This workout will kick your butt, and if it isn't hard for you then add some more weight, and if that's still not hard enough for you...well than you are a tank and unstoppable!

Take Care,

Leanne.

No Space Required Workout

Whether you're living in a dorm room, or just have a small apartment/home, you may not have a lot of space to workout in. On top of that, it can be hard to find workouts that either don't include gym equipment, or a lot of space to move around in.

If this sounds like you, or if you just like to have a workout that requires minimum space (gyms can get crowded at peak times and this can make it easier to get your workout done with out rest between sets), here's a body weight workout that you can blast through in no time.

http://backonpointe.tumblr.com/post/20744407378/stuck-in-a-dorm-room-or-just-too-lazy-to-push-that

Although this is a body weight exercise, you can add weight to challenge yourself. I typically will do this workout once, then rest for 1 minute and repeat 2-3 more times.

Take Care,

Leanne.

15 Minute Body Weight Workout

As we've all heard, time is money. Alright, maybe not always in the literal sense, but the point is that time is very valuable. With that being said I find that there is more and more of a demand for quick and effective workouts so that people can workout but still get the pile of things that they need to do done in the day.

With that being said, while I was searching for quick workouts on Womens Health Magazine's website I found a great whole body workout that will challenge you and give you results, and the best part is it only takes 15 minutes.

http://www.womenshealthmag.com/fitness/body-weight-workout

I will be trying this tonight, and will let you know how it goes (and how to make things more challenging if need be). Stay tuned to the comments section!

Take Care,

Leanne.

Legs For Days Workout

On another one of my weekly quests for quick and effective lower body workouts, I came across this great workout on the blog "Back On Pointe". It's called "Legs for Days".

http://backonpointe.tumblr.com/post/32461359335/a-beginner-leg-workout

As you can see, this workout is made up of simple and well know moves that I'm sure most people are familiar with. Although this routine may seem easy, it is still very effective. And, as always, you can always add weight/resistance to make this routine more challenging for you.

Take Care,

Leanne.