Just run it off

Sunday I decided to start running again.  I was able to sneak out before the kids woke and hit the pavement. 

There is always a sense of freedom when I go for a run outside. I think it is because you can run anywhere and there are no boundaries. If I feel like running on the road I can. 

Heck I could run through an open field in zig zags and it would not matter. 

If you are looking to lose some weight, You can't go wrong with running!

When I first moved to Maryland almost four years ago, I began running to lose weight. 

I started out by running one mile each day of the week. Within a few months that one mile turned into five miles six days a week.

 I fell in love with running not because I was losing the weight but because it was helping me cope with the move from Georgia. It was my therapy. 

I kept track of my miles using the Nike running application. After twelve months of running I had ran the distance between Maryland and Georgia. I signed up for  the Iron girl 5k with my sister-n-law and surprisingly, I placed 3rd in my age group. I then started to focus on longer runs. I got up to eight miles three times a week. 

Then I became pregnant with my fifth child and slowly started to decrease my mileage to three miles by the time she was born. 

I was able to run three miles today.

I am setting new goals with running and combining it with yoga. I will keep you posted! 

Today I am sharing three movements to sleek cheeks below. The challenge on Instagram is going great and is really fun!!

Curtsy Lunge with reach and kick

1. Curtsy pulse 8x 

2. Seated curtsy

3. Side plank reach

4. Side plank kick 

(12x each side)

Lady on the table

1. Reverse table top position (with one leg crossed over the other)

2. Hip dip to touch the ground.

3. Kick leg up vertical

4. lower leg horizontal 

(repeat 12 x each side)

Rock -n- roll ups

1. squat and roll

2. plow and roll forward

3. tuck jump

(do as many as you want!)

                                             

Score slimmer hips with just 4 moves!

It is Magic Monday as I like to call it and I am brining you a short medicine ball workout that will score you slimmer hips!

You will be working all muscles groups today so make sure to do a quick warm up.

If you don't have a medicine ball you can use a basketball, soccer ball or perform the movements without a ball.

Let's bring out the athlete in you today!

1. Reverse lung with knee tap ~ Start in a reverse lung position and hold the medicine ball firmly over your head. (If you need to modify hold the ball at chest.) Lower down until the back knee taps the ground and then step your leg up to standing. (Perform 12 reps on each side) I like keeping the ball up the entire time because it challenges my balance and gives me a great shoulder burn as well!

2. 360 ball squats ~ Take a squat and hold the ball at your chest. Your going to hold the squat the entire time. While squatting rotate your ball from your center to the left and then right side of you twisting from your waist.
 Next  JUMP to the left and land in a squat repeat the ball twist. Perform the movement until you make a complete 360.
Remember to keep your core engaged the entire time. You want to protect your back. This is a plyometrics move so if you need to modify you could always take out the jump and step to turn. (Repeat 6 full circles)

3. Moving Warrior III ~ Balancing on one leg bring opposite knee up towards your chest, while holding the medicine ball at chest.
Kick leg out straight and hold ball straight as well. Keep your balance and kick leg back to warrior III pose still holding ball in front of you. Lower down to tap the ball on the ground and come back to standing knee tuck. (Perform 15 reps on each side)


4. V-ups ~ A V-up is a killer core workout, add the medicine ball and it's a killer full body workout! Lay flat on your back and bring arms over head. (To modify keep ball at chest.)
Zip in your stomach and lift arms and legs up to meet in a "V" position.
Lower back down flat on your back. (Repeat this 20 times)
If you want you can modify with single leg V-ups as shown in the photo above.


Bonus Move: Dog roll outs

First move of the 10 day challenge I am hosting on Instagram #SleekCheeks.
It is never too late to join in the fun!

 

                                                       

Use it or Lose it!

                            (I used 8 lbs dumb bells, please use what you are comfortable with.)

Here is a work-out that can help you build lean muscle. 

It is important that you incorporate weight training in your workout routine at least once a week.

 Did you know that you gain muscle from birth until the age of Thirty?  

Once you are in your Thirties you began to lose that muscle.

 This is a process is called sarcopenia. 

If you do not work-out at all you are losing 3% to 5% more than those who are.

I linked the article with information on Sarcopenia above. 

It is okay if you do not have a set of free weights. I have used resistance bands along with my children as substitutes. 

  Go grab some weights and let's do this set three times back to back! 

Ready set GO!!!

1. Squatting Lawn Mower ~ Get into a squat position. Make sure your back is flat. Start with the weights on or near the ground. Lift one dumbbell up in a bicep curl, then twist and lift the weight up into a shoulder press. You will want to use SLOW controlled movements. (10 reps on each side)

2. Good Morning & Rise ~ Stand with feet hip width apart and keep a slight bend in your knees. Rise to standing squeezing that booty. Now slowly raise your arms straight in front of you. Again, make sure to move slowly. (15 reps)

3. Handstand Tuck Jumps ~ Find a wall! 

Perform as many as possible. Start in Down Dog position and make sure your core is pulled in tightly. Rock back kneeling close to the ground and jump forward with both legs at the same time. You should land back down pretty softly. Repeat as many as you want. These bad boys really use the entire body and get your heartbeat up!

Take the time to care for your body. It belongs to you and you are responsible for taking care of it. Use it or Lose it!

Mama on the Go!

Mama on the Go Work-Out

This work-out goes to all the busy mama's out there!

All last week my days were tied up at the Lacrosse field.

Needless to say I had to come up with a routine that would keep both mommy and baby happy. 

Here is an on the go work-out routine that you can fully enjoy.

Cardio

1. Go for a 15-30 walk pushing a jogging stroller around the park or your neighborhood. 

Baby Bum Work

2. Hold little munchkin with one arm under bum and the other across chest. Make sure your use your arm muscles to secure him/her in.

3. Start with standing feet together. Squat down and hold for five breaths, then back to standing.  (Repeat x8)

4. Step out to right and Pile Squat, lower as low as possible. Don't be afraid to "drop it like it's hot"! Step back to standing feet together and alternate sides. 

(Repeat x8)

5. Rotate left and right with chair squat. Again as low as possible. You will really feel the burn in your quads and booty. 

(Repeat x8)

6. Squat with shoulder press. Get low and reach high. My little girl LOVED this one!

Make sure you keep the weight in your heels and hold on tight. 

(Repeat until exhausted!!) 

If you don't have a kid, niece or nephew to borrow, you can use a pet or just grab 25 lb weight.

This was by far the funniest work-out for me! 

I hope you find a way to let your child join in your work-out today. Lead by example Mama's!