Super Mega Burn President's Day Workout

It's cold out there today. Warm up with a workout!

Wow, it’s been a while since I last posted. I went to Israel for 3 weeks to be with my sister who was giving birth. I spent 3 amazing weeks with her, my brother-in-law, and my (now) 4 nephews and 1 niece. I know that to many of you that seems like a heck of a lot of family, but for my sister it just seems right, and it really does make her awesome family that just more awesome (and it give me one more kid to miss like crazy). Then, after coming home last week, I got sick. I haven’t been sick in over a year, so I’ve pretty much forgotten what it feels like. It hit me. It hit me hard. And I haven’t been in the mood to do anything but walk around like a zombie, work, and read. Today though, I must be getting better, because I want to just write and write, but I won’t take up your entire day off with a longer than long post.

Instead, I’m going to give you an awesome workout that I’ve been doing with some of my clients. The entire thing should take 45 minutes, so you’ll be done before you can say “I-need-a-drink-of-water-get-me-the-hell-out-of-here-now”.

Instructions: After each exercise you’re going to do 30 seconds of high intensity cardio (running, elliptical, mountain climbers, jumping jacks, jump rope, etc. Whatever you choose to get your heart rate bouncing). This high intensity workout will purge your stress like none other and will help you boost your metabolism for the rest of the day (which I’m sure will help with all that weekend partying and snowy hibernation).

This workout isn’t for the beginner, so be aware of your posture and make sure that you’re challenging yourself, but not pushing past the point of manageability. For a more intense result, do 30 minutes of cardio after the workout.

Finally, here it is… Super Mega Burn President’s Day Workout

Super Mega Burn President’s Day Workout

It's cold out there today. Warm up with a workout!

Wow, it’s been a while since I last posted. I went to Israel for 3 weeks to be with my sister who was giving birth. I spent 3 amazing weeks with her, my brother-in-law, and my (now) 4 nephews and 1 niece. I know that to many of you that seems like a heck of a lot of family, but for my sister it just seems right, and it really does make her awesome family that just more awesome (and it give me one more kid to miss like crazy). Then, after coming home last week, I got sick. I haven’t been sick in over a year, so I’ve pretty much forgotten what it feels like. It hit me. It hit me hard. And I haven’t been in the mood to do anything but walk around like a zombie, work, and read. Today though, I must be getting better, because I want to just write and write, but I won’t take up your entire day off with a longer than long post.

Instead, I’m going to give you an awesome workout that I’ve been doing with some of my clients. The entire thing should take 45 minutes, so you’ll be done before you can say “I-need-a-drink-of-water-get-me-the-hell-out-of-here-now”.

Instructions: After each exercise you’re going to do 30 seconds of high intensity cardio (running, elliptical, mountain climbers, jumping jacks, jump rope, etc. Whatever you choose to get your heart rate bouncing). This high intensity workout will purge your stress like none other and will help you boost your metabolism for the rest of the day (which I’m sure will help with all that weekend partying and snowy hibernation).

This workout isn’t for the beginner, so be aware of your posture and make sure that you’re challenging yourself, but not pushing past the point of manageability. For a more intense result, do 30 minutes of cardio after the workout.

Finally, here it is… Super Mega Burn President’s Day Workout

Do It Because You Can

Natures gym

If you’ve ever said “I hate running” you most likely hate it because you’ve gone about it the wrong way. Because, if you ask anyone who’s actually completed a race they’ll tell you that there’s nothing like that rush you get when you cross the finish line. Most people when they start running start too hard and fast too soon. Honestly, you’ll feel like dying and that’s just going to make you hate it. I’ve talked about training for my first half marathon, and my second, and now my third, and the impact it’s had on my life. Years of therapy didn’t do for me what running has. I’ve learned to see the bigger picture and stop obsessing about weight loss. I’ve learned how to eat and enjoy food, and not starve myself, because with running your body actually needs food just like a car needs gas. I’ve learned that I can push myself harder than I ever thought possible. And I’ve also learned to actually love my body and the powerhouse that it is. My legs have never been stronger and I’ve never been happier. And when you’re happy, things have a way of falling into place.

Like most people at the start of a new year, you’ve probably made some resolutions to lose weight this year and finally use that gym membership that you pay for year after year. And like most people who make resolutions, you’ll probably start out strong in the gym, going 4-5 times a week, killing it on the elliptical, but come March you’ll be down to 1 day a week if you’re still even going at all (and that’s the best case scenario!). Most likely though, you’ll be back to resolving to do better next year. And so, nothing changes.

There’s nothing like a new routine to keep you motivated. The trick though is not just to do something new, but do it with a goal in mind. Most people don’t like doing anything without a reason, so to help you not hate running take a look at this schedule that will take you from a couch to 5k in just 9 weeks. That’s less than a season of The Office. All I ask is that you stick with it for 9 weeks and then decide whether you truly hate running or not. I promise, there is nothing scary about it and you’ll see how amazing you feel.

** Before I go, I want to give a shout out to my amazing clients this week for really stepping it up and pushing past your comfort zones. I don’t know what it is, but I see something within you guys that’s changed in your determination and I just wanted you to know that I notice it. Especially, Melissa, Jen, and Ariel – you’ve taken major steps.

Congratulations Melissa for running, literally, towards your fears. It takes a really strong person to know what you’re afraid of, and still greet it with open arms.
Jen, you’ve been talking about this 5k for a long time now, and I’m ecstatic that you finally put all the excuses aside.
And Ariel, woo-hoo on finally stretching!! Keep it up and we’ll have those pesky little glutes working in no time!

Week 12 – 12 Weeks To A Stronger, Sexier, More Confident You

Ok guys, this is it – your last week of the beginners program! I want you to really notice how far you’ve come and how hard you’ve worked. The only way to make a change is to simply do it. No one else can do it but you. If you take anything away from this experience I want you to realize that you are so much stronger and capable of so much more than you realize. Your ability to power through these workouts is really just a metaphor for life. Know that anything you want is yours if you decide to put in the effort to make it happen. The strength that you’ve built from these workouts is of course physical, but actually, it’s 98% mental. Feel empowered by your ability to power through this and take that strength with you wherever you go. There is nothing that you can’t do. Congratulations!

This weeks playlist is put together with the idea that music is what moves you. When you let yourself go and allow yourself to just be part of the music a beautiful thing happens – you let go of your thoughts, your inhibitions, and all the filters that are telling you not to do or say something. Really connect your body with your mind and just let the music guide you.

The Workout:
Week 12

The Playlist:
- Warm-up
Harmonize (Spirit Catcher)
Rio Nero (Drum Nation)
Absolutely Africa (Saxomatto)
Esperanca (Danny Tenaglia)

- The Workout
Twelve (Aria)
Genesis (Cozzy D & Kid Dub Present D Dub)
School of Thought (Kevin Swain)
Winter (Aril Brikha)
Vertigo (The Oval Five Project)
Smoke (Trafik)
Circus (Trafik)

- Cardio
Tribal (Tanke)
Tribal (Aggregat)
Tribal (RMB) (*I was trying to find as many “Tribal” named songs as possible… I guess it ends here.)
Move Your Body (DJ Wope)
We Believe (Junior)
Love Nature (Hystera)
Gimme A Smile (Lost Tribe)
Robots (Kevin Swain)
Female (Santos)

- Cool Down
So Long (Sissy)

Well, there you have it, your 12 week beginner program. Just because this is the end of this program though doesn’t mean it’s the end of your working out. If you want to keep up your results you’ve gotta keep up your activity. If there’s anything else you’d like to see featured here, just drop me a line and let me know.

Week 11 – 12 Weeks To A Stronger, Sexier, More Confident You

I shouldn’t be saying this at week 11 of this program, but I really wish I would have named it something different. “12 Weeks To A Stronger, blah, blah, blah” is so generic. And I’m so not a generic. And neither is this program. If you’ve been following it for the entire 10 weeks up until now I’m sure that you’ll find that you feel stronger, sexier, and more confident, but that you also got past some major hurdles in keeping up with it. How did I let this happen? Oh well, there’s only 1 more week left.

Yup, 1 more week until you’re no longer a beginner at fitness! Can you believe how far you’ve come? Did you ever think you’d be able to stick with it? Pretty awesome! Ok, enough exclamation points (I hate them), on with the program…

The Workout:
Week 11

The Playlist:
- Warm-up
Teenage Dream (Katy Perry)
Somebody’s Watching Me (Rockwell)
Bust A Move (Young MC)
Party Up (DMX)

- Workout
Love Is A Battlefield (Pat Benatar)
The Seed (2.0) (The Roots)
He Got Game (Public Enemy)
‘ Till I Collapse (Eminem)
Sober (Pink)
Hung Up (Madonna)
Sorry (Madonna)
Wind It Up (Gwen Stefani)
Epic Last Song (Does it Offend You, Yeah?)

- Cardio
Day ‘n’ Nite (Chani)
American Idiot (Spike)
Satisfaction (C-Baby)
I’m Gonna Get Tribal (RP)
Vegas
Eclipse (Beltek)
You Will Find Me
En Route (Tariq)

- Cool Down
Precious (Depeche Mode)

Ok, there you have it – your workout and your playlist. If anyone knows how to create a playlist for purchase on iTunes (so that you don’t have to click on each song individually) please let me know. It would save you and me a ton of trouble. Thanks!

Week 10 – 12 Weeks To A Stronger, Sexier, More Confident You

(Sorry for the lateness of this post, my internet was out all day. Don’t you hate that!)

You’re almost at the end, keep it up! I’d love to hear feedback form any of you who’ve been following this workout plan. What changes have you noticed physically, mentally, and emotionally? Do you feel more in control of your body? Is the habit of working out becoming more second-nature and less torture chamber? Is it actually doable and are you surprising yourself by being able to push through when you don’t feel like it? Let me know what you’ve been feeling!

The Workout:
Week 10

I’m having so much fun making these playlists, because I’m discovering new music every week. This week’s playlist features only female artists. Check it out!

The Playlist:
- Warm-Up
Jungle Drum (Emiliani Torrini)
I’m Good, I’m Gone (Lykke Li)
Ooh La La (Goldfrapp)
The Con (Tegan and Sara)

- Workout
Dejalo (Rilo Kiley)
Spring And By Summer Fall (Blonde Redhead)</em>
New Years (Asobi Seksu – absolutely one of my favorite artists right now)
Walk Back In Your Head (Tegan and Sara)
I Feel It All (Feist)
Skeleton Song (Kate Nash)

- Cardio
Goodbye (Asobi Seksu – because they’re that good)
Lions And Tigers (Asobi Seksu – no, really, they are)
Nefi + Girly (Asobi Seksu – ok, last on, I promise. We call my niece “girly, so I just had to put this one in there)
If Looks Could Kill (Camera Obscura)
Kiss, Kiss (Yeah, Yeah, Yeahs)
Foundations (Kate Nash)</em>
You’ll Find A Way (Santigold)
Creator (Santigold)
Great DJ (The Ting Tings)
Le Disko (Shiny Toy Guns)</strong>
Shut Up And Let Me Go (The Ting Tings)

- Cool-Down
Free (Cat Power)
Be OK (Ingrid Michaelson)

Week #9 – 12 Weeks to a Stronger, Sexier, More Confident You

In case you were wondering where your workout for last week was, there wasn’t one. Sometimes you need to completely take a break, which is what my husband and I did this past week. It’s good to let your body and mind rest once in a while, so don’t sweat not sweating.

Now that you (and I) are good and rested you should be able to come back with a renewed sense of inspiration, motivation, and energy. Week 9 marks the 3/4 mark in this program, which is where most people quit. You’ve been going at it long enough to feel you have a handle on things, but you are also losing some of the vigor you felt when you first started. Think of this as a “tipping point”. You are climbing the hill now, but as soon as you hit the peak it will be smooth sailing from here. Fight the urge to slack off and get through this hurdle and you’ll feel so empowered by your ability to force yourself through the discomfort that I promise it will cross over into other areas of your life. You will realize that you have the power to do anything you put your mind to.

To help you out I’ve changed things up a bit. It’s good to challenge your body and mind by shaking things up, so I promise you will not be bored by this one!

The Workout:
Week 9

The Playlist:
- Warm-up
When Doves Cry (Prince)
Common People (William Shatner **everyone always says that they would listen to Morgan Freeman read the phonebook, but Willie is the only phonebook reader in my eyes.)
Jump (Madonna)

- Workout
Kashmir (Led Zeppelin)
Bang A Gong (T. Rex)
1901 (Phoenix)

- Cardio
California Gurls (Katy Perry)
Kool Thing (Sonic Youth)
It Takes Two (DJ EZ Rock & Rob Base)
Crazy In Love (Beyonce’)
Let Me Blow Ya Mind (Eve & Gwen Stefani)
Tambourine (Eve)
Paper Planes (MIA)
NYC Beat (Armen Van Helden)

- Cool Down
Father Figure (George Michael)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 8 – 12 Weeks to a Stronger, Sexier, More Confident You

I meant to post this up yesterday, but was feeling pretty sick, so I decided to take the day off. Once you get into a routine it can be just as hard to take a break as it was forcing yourself into the routine in the first place. Believe it or not, yesterday was an act of sheer will-power for me, because I wanted to work, but I knew that had I not taken the time to take care of myself it would have only made things worse. So, my tip within a tip for you today is work hard and challenge yourself, but be honest about how you’re feeling. Listen to your body and the cues it’s sending you and take a day off once in a while if you feel you must. It’s not the end of the world and there’s always tomorrow to get back on track.

We’re 2/3rds of the way through this 12 week program and by now you should be feeling the effects of all your hard work. You probably feel stronger, lighter, and more sturdy in your shoes. I’m sure that one set of each exercise isn’t as difficult as it used to be, which is pretty awesome, which means that we’re going to be changing things up by completing this routine as a circuit 3 times. All of the work that you’ve been putting in has really paid off. I’m also sure that it’s becoming more of a routine then a tedious job, so you can see that with just a bit of effort even the toughest things become more bearable. Keep it up, because you’re only going to get stronger and more motivated.

The Workout:
Week 8

The Playlist:
- Warm-up
Love Lockdown – Kanye West (If this beat doesn’t want to make you move and sing then I’m pretty sure you don’t even have a pulse :)
Sexy Back – Justin Timberlake
Honey – Moby

- Workout
Sabotage – Beastie Boys
Song 2 – Blur
Personal Jesus – Depeche Mode
Need You Tonight – INXS
Plowed – Sponge
Running Down A Dream – Tom Petty And The Heartbreakers
Been Caught Stealing – Janes Addiction (I put this one in here for you, Valerie :)
Epic – Faith No More
Girl, You’ll Be A Woman Soon – Urge Overkill

- Cardio
Enjoy The Silence – Depeche Mode (Depeche Mode totally makes my heart hurt, but in a good way.)
Don’t Stop The Music – Rihanna
Sober – Pink
Seven Nation Army – The White Stripes
Lost at Birth – Public Enemy
Dance Sucka – T. Ray
Run – Gnarles Barkley

- Cool-Down
Radio Retaliation – Thievery Corporation
Smalltown Boy – Bronski Boy

Week 7 – 12 Weeks to a Stronger, Sexier, More Confident You

Ok, here’s where things are going to get a little bit spicier. We’re moving on to a total of three sets of each exercise this week, which will definitely ramp up the intensity, but it will also rev your metabolism, burn calories, and help you get rid of body fat and build lean mass. Allow only 30 seconds of rest in between each exercise and move through each exercise one after the other. At the end you’ll rest another 30 seconds and then begin from the top. We’re also going to add a slow jog to the cardio portion, so look out for that. It may feel uncomfortable at first, but I promise that if you challenge yourself a bit it will get easier within the next few weeks. You’ve got to just keep it up though.

Before we begin though I have to give a major shout out to my client Theresa who proved this weekend that she really conquered herself. Theresa had been craving cake for days and finally on Saturday she decided that instead of making a whole cake she would allow herself to have 1 cupcake. She ended up buying 2 cupcakes (1 chocolate and 1 red velvet) and was annoyed at herself for this, so instead she shared them with her son. In the end she tasted a quarter of each cupcake and then left the room so she wouldn’t be tempted to pick at the rest. Theresa conquered herself on so many levels. First, and most obvious was that she ate in moderation and didn’t let herself get out of control. But the most amazing thing to me about all of this is that Theresa let that craving go on for a few days and finally on Saturday realized that it wasn’t going to go away unless she indulged a little. This is so important, because had she not allowed herself this little pleasure most likely it would have snuck up on her somewhere else. You can’t abstain from something that you love, because it will only backfire. Part of losing weight and learning how to live a healthier lifestyle is learning how to allow yourself to indulge once in a while and not freaking out about it. She proved to herself that she can literally have her cake and eat it too – but in control. Awesome job! I’m so proud of you!

Ok, back to the plan…

The Workout:
Week 7

{Hope you like the playlist, Amy :) }
The Playlist:
- Warm-up
Arched Maid Via RDJ – AFX
Fa-Fa-Fa – Datarock
In The Morning – Junior Boys

- Workout
Deceptacon – Le Tigre (This was on my first playlists when I just started working out.)
Burning Up – Ladytron
Vanished – Crystal Castles
Not Even Jail – Interpol
Ageless Beauty – Stars
Cherry Chapstick – Yo La Tango
He War – Cat Power
Thursday – Asobi Seksu (I Spin to this song at least every other day and had no idea what it was until now…)
We’re No Here – Mogwai (Wait for the drop…)
Screaming At Anything That Moved – Gifts From Enola (I think this one just sounds so beautiful.)

- Cardio
Glass Danse – The Faint
Galvanize – Chemical Brothers
The Hardest Button to Button – The White Stripes
The Heinrich Maneuver – Interpol
Gold Guns Girls – Metric
Of Foam and Wave – Caspian

- Cool Down
Lebanese Blonde – Thievery Corporation

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week #6 – 12 Weeks to a Stronger, Sexier, More Confident You

Woo hoo! This marks the half-way point! If you’ve been following these workouts and doing them consistently you most likely have started to see some results. You should feel stronger, more stable, and have an overall better sense of your body. I know it’s not easy, but isn’t it worth it? Consistency is the only way you’re going to see results, so if you haven’t been keeping up with your workouts then it’s never going to happen. You have to make sure you’re getting strength training in 3 times a week and your cardio in 5 days a week. It’s about a lifestyle change, and the past 5 weeks have been your introduction to easing into the big kid pool. There is no magic wand that is going to make it happen for you, so it’s all on you if you want to see results.

This week we’re sticking with the same exercises, but we’re just going to tweak it a bit by adding a second set to each one to increase the intensity.

The Workout:
Week #6

The Playlist:
- Warm-up
Bodyrock – Moby
Rockafeller Skank – Fatboy Slim

- Workout
Shut Your Eyes – Snow Patrol
Lapdance – N.E.R.D</strong>
Flathead – The Fratellis
Starlight – Muse
Panic Switch – Silversun Pickups
Zero – Yeah Yeah Yeahs

- Cardio
I Might Be Wrong – Radiohead
Hysteria – Muse
Going On – Gnarls Barkley
Lazy Eye – Silversun Pickups

- Cool Down
Empire State of Mind – Jay Z featuring Alicia Keys

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.