Express Weekend Workout!

Today is a busy day for me (bummer on a Saturday)! Here is the quicky workout I did this morning!

Chest - Chest press to hip lift on ball (one press one hip lift) interval with plank - 3 rounds
Back - Standing bent over rows interval with skipping - 3 rounds
Legs - Wall Sit interval with push up/down dog rotation - 3 rounds
Abs / Core
Stretch

Enjoy your weekend!  Stay Active!

Cher

Workout for the day.....

So the snow has fallen.... and my runners are not ready!  Since I couldn't run, here is my interval workout I did in it's place.... 2 Full sets of everything, only breaking to type :P.

Chest - One arm press and twist on ball interval with burpees and jumping jacks with ball
Back - Bent over row (alternating between traps and lats) interval with squat jumps (10lb kettlebell to chest)
Legs 1. Matrix interval with Mtn Climbers
Legs 2. Single Leg Ball roll ins interval with Get Ups (using no hands)
Biceps - In and Out curls interval with push up and hike (going from downward dog into a push up and repeat)
Triceps - Press with Hip lift interval with Plank
Core - Side Plank with Hip Dips 1 min each side X 2
Abs
Stretch

That's all folks!
Videos to come soon :)

Cher

Day 14 of 50 days of fitness!

Hello Fitness Friends!

So today marks day 14 of my 50 days of fitness challenge!  Today I did a 'Gliding' Workout followed by an Energy Balance Yoga DVD.  I had a headache when I started but the yoga really calmed the mind and eased the pressure on my little 'ol head.  Be sure to think of yoga when you are stressed or when your body is so tense you cannot bear it.  Focusing on the breathe allows you to ease the mind and stimulate the blood flow to your muscles and your organs.  In addition it is said that yoga can help in warding off disease and infection.  Click here to find out the many benefits of a regular yoga practice.

So being 2 weeks in I am still hugely positive and hope you are too..... Stick with it!!

xo
Cher

Day 8 of 50 - Going Strong!

Day 8 and things are going great!  I ran the stairs tonight (it was a little warmer which helped!) and really pushed.  After a hot shower I feel fantastic! 

Now if you haven't yet started your 50 days of fitness, it's not too late!  Grab your calendar and write down which days you are going to train in the next week.  Also get your measurements down so that you can track your progress (throw your scale out the window!).  Maybe you will want to join Ginger & Crew on location for some motivation?  Be sure to check the website for this weeks locations.  These are FREE to you - there is no instruction, but a great chance to keep you accountable.

I am off to have a healthy meal (and no wine!) - enjoy today like it is your last....

xo
Cher

50 Days of Fitness

As I did my workout this morning it dawned on me that I made a plan about 2 weeks ago, and did not follow through with it.  Then I decided to quit drinking and do a liver cleanse - step one in the right direction.  Then I decided to journal my workouts again (yes us trainers have to do this too!) - step 2.  Now I am challenging all of you to do the same.  No more excuses.  I will be posting on my website where I will be so you can come out if you want a workout.  Could be a run, could be stairs - could be anything!  This could be the motivation you need - and it is free!  I am training (not instructing) and you are there to move your butt.  Check my home page http://www.gingerandcrew.com/ to see where I will be training each week. 

If you want to join the 50 day challenge, get out a day timer - today is DAY 1.  Start logging your workouts.  I will be blogging mine from time to time.  Today is day 1:

I did the workout I did for one of my clients today (with some twists of course!) No stopping
Intervals - 40/10 - 2 rounds of each group of 2 exercises, Then 1 round of each at the end.
1. Push ups with discs
2. Dips
1. Ball Roll Ins
2. Plank on Ball
1. Disc Push Outs
2. Mountain Climbers on Discs
Abs, Core, Stretch

This took a good 40 Minutes total.  Good for Day 1 :)

Have a healthy day everyone, it is never too late to get back on the horse.... you only get one body, make the most of it!

xo
Cher
http://www.gingerandcrew.com/
cher@gingerandcrew.com

Monday I'm in the rain!

Happy Monday Everyone!  As we do in our household every Sunday, we do laundry.  When I went to get dressed this morning (at 5:30am) I noticed that none of my workout pants were dry.  So your 1st piece of advice for today is not to wear wet pants while training in the rain and cold.  Brrr....

Otherwise my second piece of advice for today is to ramp up your training - here are some examples:
1. Push ups - If you have been doing the SAME pushups forever now - you need to ramp them up.  Try a Spartan push up.
2. Lunges - Stale old lunges?  Try a Lunge with Elbow instep  .

It is always good to challenge yourself unless if you are not ready.  If you are still at a 8 (out of 10) when performing the standards of the exercises above, then stick with the standard, you are doing great.  If you are ready to push, then DO IT!

Enjoy your week!

xo
Cher