Archive for September, 2011

ALPHA

Posted: September 28, 2011 in Kettlebell, Medicine Ball, Weights

I always get so excited when my husband, Aaron asks me to write a work out.  For those of you who don’t know, fitness is also very important to him. He works in the Secret Service, and this particular work out was written for 7 guys on his team, Alpha.  I always feel super important when “secret service guys” think my work out is tough :)

*first text is the work out they did, parenthesis is modification!

  • Warm up of choice, at least 5 min
  • 3x through work out, all stations go until person running .25 is finished

(if doing alone, assume anywhere between 1:30-2:30 per station, do the .25 first and time yourself!)

  • 1. Tire flip with burpee (forward jump with burpee, or just burpee)
  • 2. Kettlebell snatch (KB swing, dumbbell swing, dumbbell snatch)
  • 3. Pull ups 5-4-3-2-1 repeat (assisted pull ups)
  • 4. Wall ball or Slam ball (if no wall, squat and throw ball in air, catch and repeat)
  • 5. Dumbbell double row, stand up and press
  • 6. Sled push (double knees in on gliders, weighted pike on back)
  • 7. .25 run, switch when runner is done!

ENJOY :)

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Iron Mamas gone Clean Eating!

Posted: September 27, 2011 in Announcement, Nutrition

I have been dying to share my passion of clean, natural eating and cooking with all of you for quite some time.  I am over halfway done with the year-long holistic nutrition program I am in…and have so much to share.

Eating clean is a lifestyle of making healthy choices that are close to the source.  (i.e., if you are eating an apple, it should have been picked off of a tree).  I preach 75% clean and 25% realistic, so if you feel like having that Reese’s (like I did earlier today, oops) you have it, and the rest of your day is awesome!  It’s all about “balance”.

NEW SITE!

The new site requires a separate subscription, so if you aren’t interested you don’t have to receive each email.  If you are, sign up!

You can also access the site from this one, by clicking on “Clean Eating/Contact”.  My contact information is also available if you are interested in any of my nutrition programs.

Thanks for your support and for helping Iron Mamas grow :)

CORE!

Posted: September 26, 2011 in Core

One of my clients here in NOVA asked me to post an “abs only” set that can be stuck on the end of any cardio or Iron Mamas work out.

If you are ever in need of something specific, feel free to ask! I am here to help all of you reach your goal(s), so stay in touch. You guys are doing great commenting after you complete a work out, keep it up, no matter how old the post!

1 min plank (elbows)
20 russian twist with med ball
20 V-Ups (lay flat, come up to a boat shape or “V” shape)
20 bicycle crunches (2=1)
20 oblique crunches (one leg crossed over, reach to opposite, 20 ea side)
20 leg lifts (hands under rear)
1 min plank (hands)
Rest and Repeat!

Repeat with 15 reps each, 10 reps each and 5!

ENJOY :)

Sleep Tight!

Posted: September 19, 2011 in Exercise Tips

Fall weather is perfect for getting a good night sleep, cooler temps equal snuggle in bed! But, make sure you are getting a good 7-9 hours each night of the best sleep you can. Get yourself organized during the day, while cooking dinner, etc. Make sure anything on your mind for the next day is written down so your mind can let it go.

New research says, missing just ONE night of sleep can slow your metabolism 20% or more the next day. Running your body all night wears it out, so it’s less efficient at burning calories. SO, sleep tight tonight!

Work out time :)

First round, all reps, second round, half

Warm up 5-10 min jog or walk

100 knees up (50 ea side)
90 Russian twist with weight (1=1)
80 walking lunges
70 bicep curls w band or weights
60 tricep dips
.50 sprint
40 side squat w squat thrust (squat to side, do burpee without push up and repeat. Band around ankles optional, 20 one direction 20 the other)
30 wood chop (15 ea side)
20 full burpees
10 pull ups

Repeat with half reps!

Parking Garage?

Posted: September 8, 2011 in Box/Bench (Raised Surface), Kettlebell

Yes, you read that right….this workout was completed in a parking garage! Ten of my friends/clients got together this evening for a new Wednesday night boot camp I started here in Leesburg. We have had an unbelievable amount of rain, so we met on the top level of a parking garage just in case!

Reps: 21-18-15-12-9-6-3

  • Tire flips (I know most of you don’t have a large tire lying around, go super heavy squat here as a modification)
  • Push ups
  • Kettlebell swing (can use heavy weight)
  • Box jump (fairly low)
  • 1 legged jump rope (ea side) if you miss…5 burpees each miss!
  • RUN .35 miles FAST!

ENJOY!

As you can see, Miss Stella was at home resting, (she is having a terrible allergy attack) such a tough life!

Rain? Treadmill.

Posted: September 6, 2011 in Treadmill/Running

The yuck weather we have had for day(s) inspired this work out!

  • 5 min warm up walk/jog

(all easy jog is at 0 incline, moderate pace. all tabata is 20 sec on, 10 sec off 6 incline, sprint)

  • 5 min easy jog
  • 4 min tabata
  • 4 min jog
  • 3 min tabata
  • 3 min jog
  • 2 min tabata
  • 2 min jog
  • 1 min tabata
  • 5 min walk/jog cool down

Happy Fall!

Posted: September 5, 2011 in Box/Bench (Raised Surface), Weights

Labor day marks the end of summer (bummer) but also marks the beginning of fall which is such a great season for exercise!

This is a simple BENCH and WEIGHTS work out.  Print it out and take to the gym, or do it at home for a work out in a pinch.

Bench should be medium height (for you) and weights should be 1 set heavy, 1 set step down just in case.

Warm up: 10 minutes of choice cardio (jog, row, stairs, elliptical, bike, etc)

(take a 1-2 minute break between each set of 3)

3x w/o rest

  • 20 box jumps
  • 20 bicep curls
  • 20 donkey kicks

3x w/0 rest

  • 20 mountain climbers (2=1)
  • 20 tricep dips
  • 20 jumping jacks holding one weight

3x w/o rest

  • 10 push ups
  • 20 knees up ea side
  • 20 plank back rows (total)

3x

  • 20 full sit ups
  • 20 bicycle crunches (2=1)
  • 20 pulse crunches

ENJOY :)