Hi from the trail!

I went on a hike with Lola and Loki today and just wanted to say hi to all my Philosophers!  I hope you all managed to get out on this beautiful weekend and have some fun!

Check out this cool new Bodyrock workout!

I did the newest Bodyrock.tv workout today and it had the coolest new exercises.  I love trying moves I've never done before.  It's a fun challenge to get your body used to a new movement and then to master it!  Check out the video below and the site for a workout breakdown, then let me know you did!

My scores:

Reptile Toe Touch Push Up: 12, 10

Weighted Side Lunge Knee Up (with 2 10 lb dumbbells on my shoulder): R-19, 15  L-15, 15

Crab Fighter: R-10, 9  L-10, 12

Squat (with a 10 lb dumbbell on each shoulder): 16, 14

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Kick Off Weight Loss with a Cleanse

This is the cleanse I have used for the past few years

and I'm very happy with my results.  There are many cleansing

products for you to choose from on the market, however. 

In truth, you don't even need a commercial cleanse. 

It is possible to cleanse with a juice fast also.

Hi Philosophers!

I know I have been MIA for over a week now, but I'm back!  I have been ridiculously busy with work and have barely had a free second for anything.  I was finally able to get a massage today (I have to get them or else my back will erupt in fiery spasms of pain) and my therapist's exact words to me, as his elbow was jammed inbetween my shoulder blades, were, "What did you do to yourself this week?!  You're like a rock!"  Stress will wear your body down one way or another.

In that vein, I have been thinking about starting a cleanse for this past week, and finally decided I will be starting tomorrow.  With all of those nasty little stress toxins running rampant in my body, now is the perfect time for me to do this.  Cleansing is one of the most beneficial things you can do for your body.  It is recommended that you cleanse for 3 days each month and for 1-2 weeks per year.  Think of your body like a car.  You need to get a regular oil change to clean out those pipes or else the insides of your car would be packed with sludge and wouldn't run as well.  Your body is the same way.  All kinds of sludge accumulates in your colon unless you clean it out.  Doing this can prevent colon cancer, helps your body uptake vital nutrients, increases your energy, clears up your skin, and gets all of your organs working more efficiently.  As an added bonus, a more efficient digestive system will make it easier for you to lose unwanted pounds!

It is important to remember that you are probably not going to feel very good during the cleansing process.  Expect to feel tired and a little worn down.  This is because toxins are being purged from your body.  Make sure to drink a lot of water during your cleanse.  Another helpful tip is to pour about 2-3 cups of epsom salt into a bath and soak for 20 minutes.  The epsom salt will draw the toxins out of your body and help you feel a little better.  Whatever you do, just get through the week.  It may not feel very good while you're doing the cleanse, but you will feel so much better afterward, just like your car purrs like a kitten after an oil change.

My cleanse starts tomorrow.  This also means a re-commitment to clean eating.  It is very important to eat whole, natural, UNprocessed foods during a cleanse, or else you're just back pedaling.  I will be focusing on eating 4-6 times a day.  They will be smaller portions (since I'm eating more often) centered around protein and lots of vegetables.  Complex carbs like brown rice and whole grain pasta are perfect for giving me energy earlier in my day.  I will be going into more detail about diet soon, because in the next week or so I will be focusing on losing my last 10 lbs. so stay tuned...

Eat clean, Philosophers, and cleanse the nasties away!

Monica

Score for Short but Intense Time Challenge

Hi Philosophers!

Today, I have another quick workout for those of us short on time.  Even though yesterday's workout was a short one, my legs are pretty sore.  (Could have been that I was on my feet bartending all night after those frog jumps ;)...)  Today I'm doing another old workout: the Short but Intense Time Challenge.  I almost talked myself out of doing it until I saw my boyfriend working out this morning.  Nothing like a little competition to motivate me!  My old time was 7 min and 55 seconds....and today I completed the reps in 6 minutes and 42 seconds!  That is over a minute off of this short workout which is awesome!  Competing with yourself is a great motivator and it is so encouraging when you beat your old reps and times.  I'm a competitive person by nature (I was never well received around the Monopoly board as a kid) so this is one of the ways I push and motivate myself.  If competition gets your blood pumping too, then leave your times and reps in the comments section of the workouts and we can all compete with one another. 

Keep pushing yourself, Philosophers!
Monica

Jump Dip Push Scores

Hi Philosophers!

Today I did one of my old workouts: The Jump Dip Push Workout.  It was only 10 minutes long, but don't let that fool you.  You are going to get an amazing full body workout in.  I was sweating and breathing hard.  The key is to push yourself to your max intensity.  Don't cut yourself any slack.  It is only 10 minutes....just keep telling yourself that.  If you are short on time today, do this routine.  Every muscle in your body will get worked and I have to say that my arms are throbbing!

Here are my scores:
Frog Jump: 14, 11, 11, 14, 13
High Knees: 46, 52, 48, 45, 49
Tricep Dip: 5, 6, 4, 4, 5
Push Up: 8, 8, 8, 8, 7

No excuses, Philosophers!

Monica

Busy Week = Short Intense Workouts

Hi Philosophers!

Well, I have a big project I'm working on this week with my business, so my time will be even more limited than usual.  This is no excuse to skip workouts.  In fact, it is even more incentive to get my sweat on.  Exercise reduces stress and increases brain function.  In fact, studies have shown that exercise actually creates new brain cells in your hippocampus, the area of your brain responsible for learning.  So if you have studying to do or a new skill to learn, it is in your best interest to work out beforehand to prime your brain for action!  According to the study, exercising will create these new brain cells, but it is up to you to use them or not.  It is true what they say: Use it or lose it.  You have to "fire off" your new brain cells so they know what to do.  If you are not challenging your mind, they will die off, but if you are using your brain, then these brain cells will "spark" into action and be given a job to do.  

Armed with this information, you can be unstoppable, whether you are in high school, college or trying to advance your career.  Even learning a new hobby or activity will put all of your new brain cells to good use. 

I've been reading Spark: The Revolutionary New Science of Exercise and the Brain, which is where I read about the study.  It also addresses how exercise can help you with stress, anxiety, addiction, depression and aging.  Not only is it fascinating but highly motivational.  You are going to have a hard time not working out after reading a few pages from this book.  I hope you pick it up!  I'll put a link at the bottom of this page that will take you to Amazon if you're interested...

Today, I'm going to do the Legs and Glutes Burnout routine which is only 8 minutes long.  No excuses!  Take a look at the Workout Schedule for the week to see which other short workouts you can do during your busiest weeks.

Until next time, stay strong, stay motivated, and no excuses!

Monica

Legs Made for Miniskirts Workout

Hi Philosophers!

Well, my internet is back up and running and I'm back with a new workout for you today!  This is a 20 minute routine that will blast your legs and glutes so you can rock that mini this summer!  There is nothing better than sculpted legs to show off. :)  The Tabata Jump Rope segments will blast the fat covering up those beautiful muscles as well as tone your legs even more! 

Enjoy your workout and I'll be back tomorrow with another one!

Monica

Legs Made for Miniskirts Workout

Circuit #1

Set your Gymboss Interval Timer for 6 rounds of 10 and 50 second intervals.  Rest for 10 seconds and work at your max for 50 seconds.

1. Deadlift with Dumbbells

2. Marching Hip Raise

3. Crossover Lunge and Leg Raise with Dumbbell (Each side for 25 seconds)

Tabata Jump Rope

Set your Gymboss Interval Timer for 8 rounds of 10 and 20 second intervals.  Rest for 10 seconds and skip rope for 20 seconds.

Circuit #2

Set your timer for 6 rounds of 10 and 50 second intervals.

1. Frog Jump with Dumbbells

2. One Leg Squat-Right Leg

3. One Leg Squat-Left Leg

Tabata Jump Rope

8 rounds of 10 and 20 second intervals

The Exercises

Deadlift with Dumbbells

Stand tall with dumbbells in your hand.  Heavier is better.  I will use 10 lbs. weights.  Keep your back flat, shoulders back, core tight and pelvis tucked under.  Resist as you hinge from the hips and lower your torso, keeping your back flat.  Resist as you come back to starting position and pop your hips out just a little at the top.  This is one rep.

Marching Hip Raise

Lie on your back in a bridge position.  Your knees should be bent with your weight on your heels.  Keep your body in a straight line from knees to shoulders and contract your abs and glutes.  Staying in this position, alternating raising your knees toward your chest as if you were marching.  Each knee raise is one rep.

Dumbbell Crossover Lunge

Stand tall with a dumbbell (I will use 5-10 lbs.) in your right hand and your left hand on your hip.  Step forward with your right foot into a diagonal lunge with your right foot landing on the outside of your lift hip.  As you push back up to starting position, raise your right arm and left leg so they are as parallel to the floor as is comfortable for you.  Return to standing position.  This is one rep.

Frog Jump with Dumbbells

Stand tall with a dumbbell in each hand.  (I will use 5-10 lbs.)  Lower into a deep squat and touch your weights to the floor.  Push up through your feet and jump as high as possible.  Return to standing position.  This is one rep.

One Legged Squat

Stand on one leg and extend your other leg out in front of you.  You may hold onto a wall or something else for support if you need to.  Stick your hips and glutes back as you lower down as far as is comfortable for you.  Keep your leg extended in front of you and don't extend your knees over your toes.  Go down as far as you can, and don't worry if you can't make it to the floor.  This is a HARD move, so just remember the more you do it, the lower you will be able to go.  Now push back up to starting position.  This is one rep.

Monica's Scores

Deadlift: 24, 25

Marching Hip Raise: 46, 46

Crossover Lunge: 7/7, 9/8

Frog Jump: 21, 16

One Leg Squat-Right: 7, 8

One Leg Squat-Left: 9, 9

Internet Down and Schedule Change

Hi Philosophers,

I just want to write you a quick note to let you know that my internet at home is down, which makes it difficult to update my blog.  I'm working on getting it back up and running and will try to get new posts up anyway! 

Also, I changed the workout schedule.  Instead of working out yesterday, I decided to go see some of my friends instead.  I've been working a lot and felt I deserved a little quality time with the bestie, so the new workout will be up tomorrow instead.

In the meantime, eat small portions of nourishing food and keep active....

See you tomorrow!

Monica