Anyone who knows me, knows that I LOVE to skip (Jump Rope) - here are a couple of routines you can do at home to change up your skipping routine:
The Upper Body:
100 Skips (I recommend using the JumpCounter App or count)
10 Burpees with Push Up
100 Skips (add tricks - side 2 side, boxer, double hop, jacks)
Break
100 Skips
10 Up Up Down Downs
100 Skips with Tricks
Break
100 Skips
30 count of horse stance punches (be powerful!)
100 Skips with tricks
Repeat as desired
The Lower Body:
100 Skips
10-20 Squats with weight or without
100 Skips (add tricks - side 2 side, boxer, double hop, jacks)
Break
100 Skips
10-20 Quick Lunges
100 Skips with Tricks
Break
100 Skips
30 count of alternating Front Kicks
100 Skips with tricks
Repeat as desired!
Of course change this how you see fit - but remember that skipping is an awesome Cardio Workout - Have fun with it!!
Cher
Thursday, June 23, 2011
Sunday, June 12, 2011
New App Reviews!
As you guys know, I love to try out new Iphone fitness apps (some you can get for other devices!) Here are the latest ones and my reviews:
Nike + GPS : I downloaded this for FREE (usually costs $1.99 I think) - and I LOVE it! I shows me the route I went on, allows you to view the app from portrait OR landscape views (handy when you wear it on your arm) and is very customizable. You can set when you want the program to give your distance & pace (ie. every mile) and can speak to you in male or female voices. For a free app - totally worth it!
Jump Counter : I love to skip - and this is a wicked app to keep track of how well you are doing. Not only does it keep count of your skips, but it tells you how many calories you have burned and posts your results to Twitter (should you want to do this!). Best of all, it was FREE!
Hot Body Yoga by Women's Health Mag : I paid $1.99 for this app, and it was a waste. I was travelling and wanted to have an app that would walk me through a tough yoga workout. This is not that app. Most of the sequences are only a couple of minutes long, and then you have to stop and select another program - Lame. 2 Thumbs Down.
That's all for now fitness fans! Stay tunes for more workouts and reviews to come!
xo Cher
Nike + GPS : I downloaded this for FREE (usually costs $1.99 I think) - and I LOVE it! I shows me the route I went on, allows you to view the app from portrait OR landscape views (handy when you wear it on your arm) and is very customizable. You can set when you want the program to give your distance & pace (ie. every mile) and can speak to you in male or female voices. For a free app - totally worth it!
Jump Counter : I love to skip - and this is a wicked app to keep track of how well you are doing. Not only does it keep count of your skips, but it tells you how many calories you have burned and posts your results to Twitter (should you want to do this!). Best of all, it was FREE!
Hot Body Yoga by Women's Health Mag : I paid $1.99 for this app, and it was a waste. I was travelling and wanted to have an app that would walk me through a tough yoga workout. This is not that app. Most of the sequences are only a couple of minutes long, and then you have to stop and select another program - Lame. 2 Thumbs Down.
That's all for now fitness fans! Stay tunes for more workouts and reviews to come!
xo Cher
Wednesday, April 27, 2011
Missing the at home workouts....
So I have been away awhile, training in different ways - hot yoga, running, biking, teaching - and I have been neglecting my at home workouts! I noticed today when I went to get dressed that because I haven't been doing my at home workouts, I also haven't been training my upper body as much as I should be! In the spirit of getting back into things we should be doing, here is my at home upper body/core workout for the day - Enjoy!
2 rounds of each alternating between 2 exercises
1. Push Ups to downward dog
2. Bent over rows
1. Chest Fly on ball
2. Seated reverse fly
1. Hammer Curls
2. Overhead Triceps Press
1. TRX Bicep Curls
2. TRX Triceps Press
1. Lateral Raise with Dumbbells
2. Plank with TRX
1. Side Plank TRX Left
2. Side Plank TRX Right (adding hip lifts in second set)
Abs
In other news, today was the 1st day I trained with pants and a sports bra - no over shirt! For those who have struggled with weight in the past, you know how scary it can be to take off your shirt and see all the nasties you have been hiding. With all of the hard work I have been doing, it wasn't that bad at all! I can see the definition in my abs again - and still all the little bits I want to be rid of. Sometimes seeing these bits are the extra motivation we need to get through that set you are cringing at. Don't look at yourself and only criticize - compliment the hard work you have put into your body, and strive to make it better.
Till next time - stay active, and focused!
Cher
2 rounds of each alternating between 2 exercises
1. Push Ups to downward dog
2. Bent over rows
1. Chest Fly on ball
2. Seated reverse fly
1. Hammer Curls
2. Overhead Triceps Press
1. TRX Bicep Curls
2. TRX Triceps Press
1. Lateral Raise with Dumbbells
2. Plank with TRX
1. Side Plank TRX Left
2. Side Plank TRX Right (adding hip lifts in second set)
Abs
In other news, today was the 1st day I trained with pants and a sports bra - no over shirt! For those who have struggled with weight in the past, you know how scary it can be to take off your shirt and see all the nasties you have been hiding. With all of the hard work I have been doing, it wasn't that bad at all! I can see the definition in my abs again - and still all the little bits I want to be rid of. Sometimes seeing these bits are the extra motivation we need to get through that set you are cringing at. Don't look at yourself and only criticize - compliment the hard work you have put into your body, and strive to make it better.
Till next time - stay active, and focused!
Cher
Friday, March 4, 2011
Inches Lost and a job well done!
I don't know what it is like to see your child for the first time. I don't know what it is like to say 'I do' (I will soon!). What I do know is what it feels like to lose inches and feel so freaking good about it.
Since January I have done what I ask all of my clients to do - suck it up and train hard. I have done weights, cardio, and hot yoga - 5 days a week. I have even overcome a fractured bone in my foot and a splinted hand. I tracked my calories and gave up some things I love (coffee in the morning!). The result - in 1 week I have lost 2.5 inches. It took 4 weeks of little tiny improvements to get here but finally my metabolism is screaming 'hell yeah' and kicking into gear. It is an awesome feeling, and I recommend it to everyone.
Now is not the time to be slacking though. More than ever I need to keep up with my training and watch my food intake. As the weeks progress I know the inches lost will slow down, and that just means 'WORK HARDER!'.
There is a light at the end of the tunnel, and I am living proof. Stick with it!
Cher
Since January I have done what I ask all of my clients to do - suck it up and train hard. I have done weights, cardio, and hot yoga - 5 days a week. I have even overcome a fractured bone in my foot and a splinted hand. I tracked my calories and gave up some things I love (coffee in the morning!). The result - in 1 week I have lost 2.5 inches. It took 4 weeks of little tiny improvements to get here but finally my metabolism is screaming 'hell yeah' and kicking into gear. It is an awesome feeling, and I recommend it to everyone.
Now is not the time to be slacking though. More than ever I need to keep up with my training and watch my food intake. As the weeks progress I know the inches lost will slow down, and that just means 'WORK HARDER!'.
There is a light at the end of the tunnel, and I am living proof. Stick with it!
Cher
Friday, February 25, 2011
Workout for the day!
With the weather being so bitter, it was hard not to crawl back into a nice warm bed and have a snooze. Instead I did an awesome workout - check it out!
Warm Up - 5 min
Mini Lunges 1 min
High Knee Runs 1 min
Side Lunge with Rotation 1 min
Push ups 30 sec
Burpees 1 min
Plie squat with shoulder press 1 min
Plank 1 min
Squats with weights 1 min
Push ups 1 min
Split Lunges 30 sec
Squat Jumps 30 sec
Wall Sit 1 min
Side plank 30 sec each side
Dips 1 min
Seated yoga pose with side touches 1 min
Single Leg Deadlift with bicep curl 2 min
Tricep Push ups 1 min
Plank 1 min
Mountain Climbers 30 sec
Walking Lunges 1 min
Dips 1 min
Squat Jumps 30 sec
Stretch!!
I did take mini breaks after every few exercises - this was a great workout!! If you want to learn how Ginger & Crew can come to you, visit www.gingerandcrew.com
Stay warm this weekend!!
Cher
Warm Up - 5 min
Mini Lunges 1 min
High Knee Runs 1 min
Side Lunge with Rotation 1 min
Push ups 30 sec
Burpees 1 min
Plie squat with shoulder press 1 min
Plank 1 min
Squats with weights 1 min
Push ups 1 min
Split Lunges 30 sec
Squat Jumps 30 sec
Wall Sit 1 min
Side plank 30 sec each side
Dips 1 min
Seated yoga pose with side touches 1 min
Single Leg Deadlift with bicep curl 2 min
Tricep Push ups 1 min
Plank 1 min
Mountain Climbers 30 sec
Walking Lunges 1 min
Dips 1 min
Squat Jumps 30 sec
Stretch!!
I did take mini breaks after every few exercises - this was a great workout!! If you want to learn how Ginger & Crew can come to you, visit www.gingerandcrew.com
Stay warm this weekend!!
Cher
Tuesday, January 25, 2011
Update - MyFitnessPal App!
If you went onto the Myfitnesspal website you probably noticed that they are all about weight. I cannot stand it when sites focus only on weight....but WAIT (haha) myfitnesspal doesn't just focus on weight - we can also enter in and track our measurements for FREE! I stress the free part, as many sites will only allow you to enter 1 or 2 measurements free, then you have to upgrade to enter more....BOO to that! I have entered my December measurements and my most recent ones. In the reports section you can see your progress on all of your measurements over time. This rocks! How do you add all of your measurements you ask? Let me tell you:
Under the MYHOME tab you will see Check In. Click on it and you will see OTHER MEASUREMENTS. At the bottom of this box in blue you will see Change Measurements. Click on this and you will be taken to a screen where you can customize which measurements you track. Add as many as you want and you are done!
Always remember that the scale can be so unpredictable. Time of day, hormones, water retention, digestion etc can contribute to your weight being higher or lower than what it actually is. Measurements are not the perfect tool (Body fat % is my preferred method) but if you are measuring in the same place all the time - the numbers don't lie!
If you decide to take this journalling journey, please post your feedback, I would love to hear your comments!!
Cheers!
Cher
Under the MYHOME tab you will see Check In. Click on it and you will see OTHER MEASUREMENTS. At the bottom of this box in blue you will see Change Measurements. Click on this and you will be taken to a screen where you can customize which measurements you track. Add as many as you want and you are done!
Always remember that the scale can be so unpredictable. Time of day, hormones, water retention, digestion etc can contribute to your weight being higher or lower than what it actually is. Measurements are not the perfect tool (Body fat % is my preferred method) but if you are measuring in the same place all the time - the numbers don't lie!
If you decide to take this journalling journey, please post your feedback, I would love to hear your comments!!
Cheers!
Cher
Wednesday, January 19, 2011
My Fitness Pal - Trial run!
Hello readers and fitness friends!
It is that time again, for me to try another fitness app/website and give you my feedback. The one we are trying is Myfitnesspal (www.myfitnesspal.com) and I am liking alot of things about it - more so than the calorie count one I did late last year.
So far (2 days in) I am noticing that this app/website has a larger directory of foods. Brand names, even Safeway brand! This makes entering food WAY easier! I found with the last one that I was having to look at the nutritional info on all of my cans and jars and it took forever!
Secondly I like the layout for the workouts. They do have a better selection, and split workouts into Cardio and strength. The one think I have noticed so far is that they do not allow you to allot calories burned to strength training - that is BAD! They do have skipping as an option on this app, which I love :)
Lastly this app does have a nutritional breakdown. I had picked the app Daily Burn 1st, but knew right away it wasn't for me. The breakdown of nutrients was terrible! The Daily Burn app did have better exercise selection..... go figure!
Don't forget that even if you don't have a smart phone you can still use these websites for free. They are a great tool for seeing how 'on track' you are based on your goals. Do it for a week, see where you are at!
Enjoy the beautiful sunshine today - but layer up, it's cold!
Cher
It is that time again, for me to try another fitness app/website and give you my feedback. The one we are trying is Myfitnesspal (www.myfitnesspal.com) and I am liking alot of things about it - more so than the calorie count one I did late last year.
So far (2 days in) I am noticing that this app/website has a larger directory of foods. Brand names, even Safeway brand! This makes entering food WAY easier! I found with the last one that I was having to look at the nutritional info on all of my cans and jars and it took forever!
Secondly I like the layout for the workouts. They do have a better selection, and split workouts into Cardio and strength. The one think I have noticed so far is that they do not allow you to allot calories burned to strength training - that is BAD! They do have skipping as an option on this app, which I love :)
Lastly this app does have a nutritional breakdown. I had picked the app Daily Burn 1st, but knew right away it wasn't for me. The breakdown of nutrients was terrible! The Daily Burn app did have better exercise selection..... go figure!
Don't forget that even if you don't have a smart phone you can still use these websites for free. They are a great tool for seeing how 'on track' you are based on your goals. Do it for a week, see where you are at!
Enjoy the beautiful sunshine today - but layer up, it's cold!
Cher
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