Sunday, December 30, 2012

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!



Wednesday, December 12, 2012

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.

Monday, December 10, 2012

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. 

Sunday, November 18, 2012

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.

Friday, November 16, 2012

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 FoodsI 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. 

Total Body Strong


Warm Up
Windmill Hip Hinge
Standing Gate Opener
Jumping Jacks
Arm Circles
Butt Kicks


Workout (Repeat each strength set twice and the cardio only once)
10 Squats
10 Lift – Off Lunge                                                    
20 Russian Twists
10 Rainbow squat with ball

1 min Heisman
1 min side to side/speed skate
1 min jumping jacks

10 Side to Front with weights (lighter)
10 Hip Hinge Rows with weights                           
10 Curl to Press with weights
10 Side Lunge with weights hanging and hip hinge

1 min high knees
1 min speed bag
1 min jumprope

10 Dirty Dog each leg
10 4 times Abs                                                  
10 Leg Lifts on all 4s with light weight in back of knee point toe to ceiling
15 Glute Bridge with single weight on pelvis, squeeze glutes

1 min speed skates
1 min kick back kick forward switch at 30s.
1 min mountain climbers

Cool Down
Childs Pose
Cobra
Downward Facing Dog
Leg stretch/switch
Standing Single Leg Stretch
Hang and Roll Up
Arm cross body w/calf stretch

Camel/Cat
Inhale/Exhale

Body Blast


Warm Up (30s. each)
Windmill Hip Hinge
Standing Gate Opener
Jumping Jacks
Arm Circles
Butt Kicks
March 3 with Knee
High Knees
Sholder Roll side to side
Jump Rope

Workout (time on:time rest) X3
Lateral Shuffle w/ 2 squats                                           60:15
Lunges Forward w/Overhead Press Medium Weights  10ea
Lunges Side w/Row Medium Weights                          10ea
Lunges Back w/Side Lift Medium Weights                   10ea
Wide Jog                                                                    60:15
Traveling Squat (Squat, step out, together, up)             16reps
High Knee Jog                                                            60:15
Ball Swing (kettle)                                                       15reps
Fast Feet                                                                    60:15
Ball Rotation                                                               10ea
Side Plank twist under                                                10ea
Sit Up Twist Over Hamstring Curl                              10ea
Reclining Triceps Press                                               15reps
Lying Side Leg Lift + Pulse                                        10&10ea

Cool Down                                                                     
Calf Stretch              
4 sit – ankle to knee and sit back (may need wall or chair for balance)
Center fold hands behind back
Slow rise chest lift with hands behind back
Hip Flexor
Hold Center arms crossed
8 count Roll Up

Total Body Tight


Tie an exercise band to something sturdy at shoulder height. Grasp the band in your right hand and get into lunge position with left foot forward, until arm is straight and band is taut. Pull the band while rotating your body 180 degrees, until both feet are facing forward and your right hand is at chest-height, touching your shoulder. Do 10 reps on each side for 2 sets.

Grab a pair of dumbbells and stand on a 16- to 20-inch step. Take a giant step back with your right foot and drop your right knee until it’s a few inches from the floor and the left knee is bent at about a 90 degree angle. Squeeze your glutes to push your body up, then slowly return to start position. Do 8 to 12 reps on each leg for 2 sets.

Loop an exercise band around something sturdy and stand, facing the band and holding an end in each hand. Position feet shoulder-width apart and squat slightly. Contract your abs as you row your right arm back until your elbow passes your torso. Repeat with the other arm. That's one rep. Do 2 sets of 10 reps. 

Grab a pair of 8- to 10-pound dumbbells with feet hip-width apart. Raise your left leg so you're standing on your right. Squat down until your right thigh is parallel to the floor. Push back up to the starting position. That's one rep. Do two sets of eight to twelve reps per leg. Too hard? Ditch the weight and place your hands on your hips instead. Do 2 sets of 8-12 reps.

Place a mat about 2 feet from an exercise bench or the bottom of a staircase. Kneel on the mat and position your palms slightly wider than your shoulders on the bench. Straighten your arms and legs so you’re in a plank position. Brace your abs and push up onto your toes. Do a slow pushup while lifting your right leg. Repeat the pushup raising your left leg. Continue alternating sides for 30 to 90 seconds for 2 sets.

Secure an exercise band at chest-height and hold it taut with both hands. Position your body so you're at a 90-degree angle from the band, feet shoulder-width apart. With arms straight, simultaneously pull the band across your body and rotate your torso to the left. Go as far as you can without moving your feet. Return to start. That's one rep. Do 2 sets of 10 reps on each side.

Totally Core


Warm up by doing each move for about 30 seconds.
Windmill Hip Hinge
Jumping Jacks
Standing Gate Opener
Butt Kicks
High Knees


Each move is 20 reps x 3 sets unless otherwise noted: 

Penguin taps - Standing feet hip width apart, engage abs and crunch obliques as you tap your fingers to your knees. Return to starting position and repeat, be sure to do 20 on each side per set. 
Standing oblique crunch - Standing feet hip width apart, engage abs and bring knee to elbow as you squeeze your oblique. I like to keep my fee hand on my hip to make sure I am really squeezing it. Return to starting position and repeat. Be sure to do 20 on each side per set. Pike crunch - Just like the dive. Standing feet hip width apart, engage abs and bring you leg straight up as your arm comes down for your toes and hand to meet. Return to starting position and repeat. Be sure to do 20 on each side per set. High knees - With a fast beat bring alternating knees up to your cheast. Try to get your knees to your hands held out with 90 degree angles. Keep at it for 30 seconds each set. 
Torso Tightener – Lowering into a plie, turn a light dumbbell or water bottle up as you twist to left return then repeat to right. A full 180 degree is counts as one. 
Toe Reaches
- Laying on the floor, scoot your booty up to the wall with your legs resting on the wall. Keeping your shoulders off the floor, reach your opposite hand to opposite toe as you engage your abs. Take your time with this one focus on zipping up your abs each time you reach across. 20 on each leg per set. 
Paddler – Sitting on the floor, in a boat or V shape. Use a towel or water bottle as your ore and paddle from side to side as you engage your core. A full 180 degree counts as one. 
Clamp - Laying on your back, simultaneously lower arms out to sides and open legs to 45 degrees, keeping shoulders and chest lifted throughout. Return to start, squeezing palms together and legs together like a clamp. Back to the top counts as one. 

Stretch by laying on your back and pulling knees into your chest. Straighten a leg out and twist your knee over, keeping upper body on the floor. Switch legs and repeat on other side. Do each stretch thoroughly by holding each position for about thirty seconds. 


Monday, November 12, 2012

Coke vs Water?


Interesting stuff about water and coke.  Do you realize there are no, not even one, health benefits from drinking cokes, which are nothing more than a combination of chemicals that supposedly taste good.

  The facts below might just blow you away: 

WATER
 #1.    75% of Americans are chronically dehydrated.
             (Likely applies to half the world population)
 #2.    In 37% of Americans, the thirst mechanism is so weak
            That it is mistaken for hunger.
 #3.    Even MILD dehydration will slow down one's metabolism as 
                  3%.
 #4.    One glass of water will shut down midnight hunger pangs
            For almost 100% of the dieters studied in a University of 
                   Washington study.
 #5.    Lack of water, the #1 trigger of daytime fatigue.
 #6.    Preliminary research indicates that 8-10 glasses of
            Water a day could significantly ease back and joint pain
            For up to 80% of sufferers.
 #7.    A mere 2% drop in body water can trigger fuzzy short-term
            Memory, trouble with basic math, and difficulty focusing on
            The computer screen or on a printed page.
 #8.    Drinking 5 glasses of water daily decreases the risk of
            Colon cancer by 45%, plus it can slash the risk of breast
            Cancer by 79%., and one is 50% less likely to develop
            Bladder cancer. Are you drinking the amount of water
            You should drink every day?

 COKE
 #1.    In many states the highway patrol carries
            Two gallons of Coke in the trunk to remove blood from
            The highway after a car accident.
 #2.    You can put a T-bone steak in a bowl of Coke
            And it will be gone in two days.
 #3.    To clean a toilet: Pour a can of Coca-Cola into the
            Toilet bowl and let the 'real thing' sit for one hour,
            Then flush clean. The citric acid in Coke removes
            Stains from vitreous China .
 #4.    To remove rust spots from chrome car bumpers:
            Rub the bumper with a rumpled-up piece of Reynolds
            Wrap aluminum foil dipped in Coca-Cola.
 #5.    To clean corrosion from car battery terminals: Pour
            a can of Coca-Cola over the terminals to bubble
            Away the corrosion.
 #6.    To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola
            To the rusted bolt for several minutes.
 #7.    To bake a moist ham: Empty a can of Coca-Cola into
            The baking pan, wrap the ham in aluminum foil, and bake.
            Thirty minutes before ham is finished, remove the foil,
                   allowing the drippings to mix with the Coke for a sumptuous
                          brown gravy.

 #8.    To remove grease from clothes: Empty a can of Coke
            Into the load of greasy clothes, add detergent, and run
            Through a regular cycle. The Coca-Cola will help loosen
            Grease stains It will also clean road haze from your
            Windshield.

 FOR YOUR INFORMATION:
 #1.    The active ingredient in Coke is phosphoric acid.
            It will dissolve a nail in about four days. Phosphoric
            Acid also leaches calcium from bones and is a major
            Contributor to the rising increase of osteoporosis.
 #2.    To carry Coca-Cola syrup! (the concentrate) the
            Commercial trucks must use a hazardous Material place
            Cards reserved for highly corrosive materials.
 #3.    The distributors of Coke have been using it to clean
            Engines of the trucks for about 20 years!    

Now the question is, would you like a glass of water? 
 Or Coke?

Friday, November 9, 2012

Losing Weight is Not Magic: Tools


I have also found a lot of useful motivation tools, one of my favorite is the picture below. I made one on the back of my door to keep me motivated J The X'ed out numbers for every pound I lost were amazing to see. The pictures of food kept me motivated to eat healthy. The quotes kept me motivated to stay in the game and keep my eye on the prize. 


Another great tool is Google Docs Spreadsheet. I made a spreadsheet to track my daily food and exercise. I do this every day. I made it on Google Docs so I can access it anywhere I have internet access. 


Date
Item
Cals.
Total
Total Loss
Notes
3/13/2012
Mocha Coffee
120




This is where I write how I feel about the day. Food, workout, etc.

This was a good day as I am aiming for about .15 of a pound a day

Yogurt w/ granola
117.5



Banana
110



Garden Burger w/ Orange
412



Hamburger Helper w/ Garlic Bread
638



Popsicle
80



Popcorn
100



Fudge
70








Total
1647.5



Workouts
-616



BMR
-1527
-495.5
0.14 of a lb.


















*My boyfriend was over so I opted for 3 small treats instead of another meal while we watched a movie after our workout on this day. Otherwise, I would have gone for a veggie dish of some sort. Also notice, I use my BMR instead of DCN when calculating calorie deficit. I like to see my workouts apart from my BMR so I can SEE where I need to work harder each week, food or workouts.*

The last tool I love is an app called Gym-Pact. Why I love it? It's Free, It's an incentive, I studied incentive-programs like it in college, and I make money doing something I love with it. So what is it? 
You tell it "I am going to the gym 3 days this week." If you complete your pact you win $ from the pot, if you don't you pay $ to the pot for everyone else who did. I have been doing this since Jan and have already bought myself 2 pairs of workout shoes with the money I received for making my pacts. Once you download the app use code cleanKory for a $5 bonus after your first complete workout :-) 




Here is also a list of good magazines and websites that I find useful to read through. Many of them I get weekly emails from, a great way for me to stay motivated and interested. 
  • Women's Health
  • Self
  • Eating Well
  • Shape
  • Healthy Food
  • Team Beach Body

Check out the rest of the series Losing Weight is Not Magic pages:
Get the Numbers