Making Moo-lah!

I have a passion for fitness, but on top of that, I LOVE to save and make money! I am a total bargain shopper, and refuse to pay full retail price for anything. In store its easy by shopping clearance racks and waiting for holiday weekend sales. Over the years I have found some tools to help with online bargains, and even some at the gym money makers too.

• The first is retailmenot. When you are on the page, you simply type in the website of where you are shopping and it will list all the promo/coupon codes it has for the place. Check it out here: retailmenot

• The second is ebates. When you are on the page, you simply find the store you want to shop, click "shop now" and it automatically tracks and will give you a percentage back on your purchase.  Already this quarter, I have earned $53.40. You have an option to get direct to your PayPal account or a check in the mail. Who doesn't like making money while shopping? Check it out here: ebates.

•  And last but not least, Gym-pact. Every time you go to the gym or on a run, using your iPhone/iPod/Android you can check in toward your pact for the week. If you accomplish your pact, you get paid by those who don't accomplish their pacts. In one quarter I earned $40.06 which I put toward a new pair of nikes. This is paid to your PayPal. If you decide to try this one and want a free $5 startup bonus use code: CleanKory and $5 will automatically be put in your back. Check it out here: GymPact

Happy New Year, now go make some Moo-Lah!

Toned Arms

Do each move 12 times before moving to the next. Complete the entire circuit 3 times. Your arms will be D-U-N by the end :-)

Football Push-up
Use chalk or a piece of string to make a line five feet long on the ground. Start in a push-up position (or go onto your knees if this is too tough), with your nose, waist, and feet over the line and your hands slightly wider then shoulder-width apart. Bend elbows and lower to ground. Push yourself up. Walk hands to one side of the line. Repeat push-up, than walk hands to starting position. Alternate sides.

 

Arm Rotations
Start with your feet shoulder-width apart. Extend arms straight out to side with palms facing down. Rotate palms up and down quickly while bringing your arms in front of your body and then back out to the start.

 

Lateral & Front Raises
Stand with feet at hip-width, holding 3-pound weights. Keep arms straight and raise them to the side, stopping at shoulder height. Return to starting position. Raise weights in front of you, stopping at shoulder height.

Reverse dips on a Chair

Sit on the edge of a chair with your hands next to your butt, feet hip-width apart. Slide your butt off the char and lower yourself down. You arms should form a right angle. Push yourself back up and repeat 10 times. And keep that tummy tucked in!

Say your ABCs

Settle down on the ground and get into a pushup position on the floor. Keeping abs pulled in, pick up your left hand and touch your right shoulder. Repeat on the opposite side, alternating arms, while saying the ABC’s the entire time, until you reach the letter Z.

One-Arm Dumbbell Row

Get on all fours, so your arms are right below your shoulders and your knees are hip-width apart. Grab a 5-8 lb. weight with your left hand. Bend your elbow, so your arm comes up and back. Stop when the weight is raised and parallel to your side. 12 on one arm then switch

Double Arm Lift

Stand with your feet hip-width apart with your knees bent slightly. Hold 5-8 lb. weights in your hands and start with your hands about 3-6 inches away from the top of your thighs. Bending your elbows, bring both weights toward your shoulders (like you’re lifting shopping bags up to your chest). Lower your arms back down to the starting position.

Arm Extensions

Start with your feet hip-width apart with 5-8 lb. weights in each of your palms. Keeping your arms straight, lift your right arm in front of you with the top of your hand facing towards the ceiling. Stop when it reaches shoulder height. Lower your arm back down to your side. 12 times on each side.

Another Lean Legs - Burner!

NEED: Chair, towel, and water

Warm up: 3-5 min either on the treadmill or a series of jumping jacks, hip openers, butt kicks, and high knees. You want your internal temp up as well as not feeling to tight, especially in your legs. 

Calf Raise Pulse – Hands on back of chair, feet hip width apart, calf raise in pulses. 1 min X 3

Single Leg Squat & Extension – Hands on back of chair, feet hip width apart, squat bringing knee up to chest and then extend back as you stand. 10 on each leg X 3

Plie Squat Pulse - Hands on back of chair, heels together, toes pointed out. Raise heels and lower to squat, pulse it out. 1 min X 3


Deep Plie Squat – Hands on back of chair, feet hip width apart pointed out, rise to tippy toes, and squat as low as you can go. 10 X 3


Inside & Outside Leg Sweep – Start with foot on inside then draw leg out and up as high as comfortable. Alternate legs. 1 min X 3

Stretch: Calves, Quads, Hams, Back pick about 7-10 stretches and hold each move for 30sec. 

Rest is Needed

As important as it is to exercise and eat well... its also just as important to give yourself a break when needed. Saw this on Pinterest (from PrettyPinkPrep) and thought I would share with you.

Feel Great in 7 Days, in Time for THE Event

Each day you will be given a task to accomplish and a workout to complete. Focus on eating well and fueling your body, not your cravings and not starving yourself. As you count down the days, ADD the tasks (NOT workouts) to your daily list (so on Day 1 you will be doing all 7 tasks). 

Day 7 - Eliminate Processed Foods: I like to say if you can't grow it or collect it from something living, then its processed. Processed foods includes anything you buy from the middle aisles at the grocery store with few exceptions AND fast food. These foods have actually been shown to have addiction characteristics leaving you unsatisfied when you are done.  Your best bet is to stay in the produce aisle for good eats.
Workout:  Body Blast

Day 6 - Booze, Unnecessary calories: Did you know that one ounce of vodka has 160 calories in it?? Not only are alcoholic drinks high in calories, they also make resisting snacking very difficult and your choices poor when you do. Not to forget its dehydrating and addicting.
Workout:  Total Body Strong

Day 5 - Fiber Boost: Carbs might not be your friend, but fiber is. Fiber is proven to create satiety. Best options for fiber include flaxseed, almonds, quinoa, barley, and brown rice. Just think about adding these to your everyday meals like yogurt and salad so that you feel full longer.
Workout:  Lean Legs

Day 4 - No Luck if your Metabolism Sucks: Eating more frequently throughout the day helps boost your metabolism and help ward off binge eating. Every hour you don't eat you'll dip about 3% in metabolism. Keep your metabolism high by eating within the first hour of waking up and every 3-4 hours after that making sure your last meal or snack is no less than two hours before bed. It also helps to drink water frequently and get up every hour for a quick break.
Workout:  Total Body Tight

Day 3 - Down Hill & Bloat at Bay: Flat tummy foods that are packed with water such as cucumbers, spinach, and asparagus in addition to bananas and oranges help keep bloat away while broccoli, onions, and peppers cause gassing and bloating. If its full of water its probably safe. Workout:  Totally Core

Day 2 - Flush Away: The best way to wash your system is to simply flush everything out with water. Your body retains water when it feels you don't have enough of it. Having a glass of water every hour of downing 2-3 liters everyday will do the trick. Also a tip to not have to go to the restrooms a million times a day is to drink slowly so that water goes strait to the bloodstream rather than through the liver, where excess is excreted as waste. 
Workout:  You may be sore after the last five days. Use today to take it easy, pop in some music, and go for a nice walk or bike ride outside or at the gym. Make sure you get in at least 30 minutes of exercise though. 

EVENT DAY - Protein is your BFF!: Make your breakfast packed with protein and you're guaranteed to fill up and keep snacking to a minimum. An egg and veggie scramble with whole wheat toast is a perfect option for fiber and protein. 
Workout:  Yoga Poses

Yoga Poses

Now I am no Yogi, but I do know a good stretch when I see one. I got the photo from http://bikramyogamusings.com. Use the photo below to stretch out and  focus on positive things. Today is your big day and I want nothing but happy thoughts floating around you. Hold each pose that you can safely do for about 45 seconds each side. If you need the wall or a chair for balance, please use it. 

Lean Legs

Using a chair for each move

Squat Kick Backs - Squat keeping back flat and abs engaged with arms reached out to back of chair. Kick leg back and lift while straitening the other leg. Return to start and repeat on other leg. 1 min of Reps

Leg Swings - Stand with your left side facing a chair and your left hand resting on it. Bring your legs together with your heels touching and toes pointing out on a diagonal. Extend your right arm out to the side at shoulder height. Lift the right leg off the floor in front of you to hip height and turn it out to the side slightly while bending it. Swing your right leg back behind you. Keep your back nice and straight, zip up those abs and squeeze your buttocks as you swing the leg. Return to the start position and repeat on the other side. You should spend 30 seconds on each leg. 

Plie - Stand with your left side facing a chair and your left hand resting on it, with your toes turned out slightly and heels together and lifted a few inches off the floor. Bring your right arm out to the side at shoulder height. Bend your knees into a low plie as you press your heels together like glue. Squeeze your inner thighs as you return to standing. Keep your back straight and zip up those abs the entire time. Complete as many pies as you can in one minute. 

Tuck - Holding on to the back of the chair with your left arm, turn your body on a diagonal toward the chair. Bring your legs and feet together, lift your heels several inches off the ground and bend your knees.  Extend your right arm out to the side at shoulder height. With your inner thighs squeezing together, alternate tucking your pelvis forward and back. The higher the heels come off the floor, the trimmer the thighs.

 Hamstring - Turn the chair so that you are facing the seat. Stand with your feet and legs together and lean forward from the waist. Place your palms on the seat of the chair and lift your right leg straight behind you so it's one line from your right leg to your head. Flexing your foot, bend and straighten your right leg, pulling your heel to your rear. Keep your back strong and navel pulled toward your spine the whole time. Complete as many exercises as you can in 30 seconds on each leg.

Stretch your legs out well with calf stretch, walking on your toes and heels, single straight leg stretch, and even downward dog.