SUP for the Summer!

Hey Everyone!
Happy to announce that my site is fully up and running again!
I recently moved back home to Chicago and I can’t tell you how amazing it feels!
There’s nothing better than summers in Chicago (Yes, I am a little biased).
With that said, I just acquired a (SUP) Stand Up Paddle Board and I am obsessed!
I love to incorporate a ton of outdoor activities into my workout routine and this one is truly a body blaster!

Stand up paddle boarding is an amazing total body workout that focuses on balance, stability, both core and upper body strength and some cardio as well!
Along with cruising down the beach I tried some SUP yoga… Definitely not easy but I am always up for a challenge!
Sup yoga takes regular yoga to a whole new level… SUP yoga takes away a major stability factor from regular yoga and forces you to constantly adjust your body to maintain balance!

Let me tell you, without balance, you’re going for a nice dip in the lake! (I learned this the hard way! haha)
Nonetheless, I absolutely loved every second of it and I will be back for more!
Here are some fun shots from my day on the lake!

Standard SUP
Standard SUP (I normally paddle for an hour a day)
SUP Plank
SUP Plank 3 sets… 30 second reps!
SUP Side Plank (Left)
SUP Side Plank (Left) 3 sets… Hold 30 seconds per rep!
SUP Side Plank (Right)
SUP Side Plank (Right) 3 sets… Hold for 30 seconds per rep!
SUP Plank + Leg Lift (Alternate legs and hold for 30 seconds each leg)
SUP Plank + Leg Lift (Alternate legs and hold for 30 seconds each leg) 3 sets!
SUP Same Side Balance... 3 sets, 30 seconds each side
SUP Same Side Balance… 3 sets, 30 seconds each side
SUP Balance & Strength... 3 sets, 30 seconds per rep!
SUP Balance & Strength… 3 sets, 30 seconds per rep!

Enjoy! Xo

Tone & Tighten For Summer

It’s finally starting to get nicer outside which means it’s time to shed those layers of clothes and show some skin!

Everyone wants to have toned arms, legs, abs and a tight booty right???

Here’s my secret on how I get in shape for those summer jean shorts and crop tops!

Same Side Balance 

3 Sets, 45 second hold (Each Side)

Step 1 (LEFT SIDE)
Step 1 (LEFT SIDE)
Step 2 (RIGHT SIDE)
Step 2 (RIGHT SIDE)

Leg Drops 

3 Sets, 30 Reps (15 Each Drops Side)

Step 1 (Right Leg Down)
Step 1 (Right Leg Down)
Step 2 (Left Leg Down)
Step 2 (Left Leg Down)

Crisscross Abs

3 Sets, 30 Crisscrosses (Alternating Right on top & Left on top)

Step 1 (Left Leg Top)
Step 1 (Left Leg Top)
Step 2 (Right Leg Top)
Step 2 (Right Leg Top)

6 Inch Holds

3 sets, 45 second hold

Hold Pose For 45 Seconds
Hold Pose For 45 Seconds

Open/Close Abs

3 sets, 30 reps (15 Open, 15 Close)

Step 1 (Close)
Step 1 (Close)
Step 2 (Open)
Step 2 (Open)

Front Lunge + Twist & Reach

3 Sets, 1 Minute Hold Each Side (30 second hold in forward lunge & 30 second hold with twist & reach)(2 Minutes Total For each Set)

Step 1 (Left Leg Forward)
Step 1 (Left Leg Forward)
Step 2 (Left Leg Forward + Twist & Reach)
Step 2 (Left Leg Forward + Twist & Reach)
Step 3
Step 3 (Right Leg Forward)
Step 4
Step 4 (Left Leg Forward + Twist & Reach)

Warrior Hold 

3 Sets, 30 Seconds Each Side

Step 1 (Left Side Forward)
Step 1 (Left Side Forward)
Step 2 (Right Side Forward)
Step 2 (Right Side Forward)

Childs Pose 

My Favorite Pose Of All Time!!!

Hold Pose For 1 Minute After Your Workout (Longer if you desire) 🙂

Childs Pose
Childs Pose

Also, Check out how my little man mastered the art of the PHOTOBOMB! haha well done Nocks 🙂

Enjoy! Xo

At Home WALL Workout

Sometimes finding time to make it to the gym is hard… and let’s face it, if you aren’t motivated to get dressed and leave the house, your workout isn’t going to happen!

Here’s an at home challenging workout to mix into your busy schedule!

The best part… You don’t need any equipment or shoes!!!

Find a wall and get going!

Wall-Knees 

3 Sets, 10 Reps (5 Each Leg)

Step 1
Step 1
Step 2 (Right Side)
Step 2 (Right Side)
Step 3 (Left Side)
Step 3 (Left Side)

Wall Side Knees 

3 Sets, 10 Reps (5 Each Leg)

Step 1
Step 1
Step 2 (Left Side)
Step 2 (Left Side)
Step 3 (Right Side)
Step 3 (Right Side)

Wall Side Straight Leg Floor Taps 

3 Sets, 10 Reps (5 Each Leg)

Step 1
Step 1
Step 2 (Left Side)
Step 2 (Left Side)
Step 3 (Right Side)
Step 3 (Right Side)

Wall Leg Raises

3 Sets, 10 Reps (5 Each Leg)

Step 1
Step 1
Step 2 (Left Side)
Step 2 (Left Side)
Step 3 (Right Side)
Step 3 (Right Side)

Today I got my butt kicked by a wall! This workout is no joke!

Enjoy! Xo

P.S. I always have help setting up from my handsome little man (Nocks)

IMG_4581 (1)

 

 

Say Goodbye to the Winter Love Handles!

Let’s face it, we all put on some extra lbs during the winter months. It’s cold out, you are less motivated to workout and we tend to sit around more…Since summer is right around the corner, it means bikini season is almost here!

Here are some of my favorite exercises to lose those love handles and tighten your core!

Superman

3 Sets, 20 Superman Reps

Step 1
Step 1
Step 2
Step 2

Side Plank Crunches 

3 Sets, 15 Reps (Each Side)

Step 1
Step 1
Step 2
Step 2

Plank Knee to Elbow

3 Sets, 10 Knee to Elbows (Each Side)

Step 1
Step 1
Step 2
Step 2
Step 3
Step 3

Alternating Plank Knee Taps 

3 Sets, 30 Reps (30 Total Taps Each Set – 15 Each Side)

Step 1
Step 1
Step 2
Step 2

Side Plank Hip-Ups 

3 sets, 15 Reps (Each Side)

Step 1
Step 1
Step 2
Step 2

Enjoy! Xo

Yoga Hang Out

Today, I branched out and tried something new! I wanted to incorporate a different workout into my weekly routine and with the help of a very good friend of mine, I found the perfect fit! We decided to “hang out”! By that I mean literally hang out by doing Hanging Yoga!

Coming from the least flexible human being in the world (I seriously have a tough time touching my toes) this yoga class was incredible. Not only did it challenge my strength and balance, it helped me with my flexibility and I honestly feel fantastic from head to toe!

The class definitely had some good hearted laughs at my expense due to my extreme inflexibility and the fact that I was totally out of my element. That said, I was made to feel very welcome and comfortable by everyone there! And hey, who can’t use a good laugh from time to time! One of the most important of life’s lessons is to not be so serious all the time. It’s definitely ok to laugh at yourself! As a matter of fact, it’s healthy!

All the years of playing soccer has taken a toll on my body. My ankles, knees, hips, neck, back, shoulders…and just about every other joint in my body is tight and sore all the time. I am constantly stretching and/or rolling out both pre and post workout but nothing, to date, has made me feel as good as this hanging yoga class did!

I swear to you, after just one class I actually feel better! My hips were stretched out, my back, neck and spine were elongated, my hamstrings and calves feel better than they have in years and… by the end of the class, I WAS ABLE TO TOUCH MY TOES! 🙂

I rate my overall experience as a 10 out of 10 and definitely recommend Hanging Yoga!

I will definitely be back for more!

theyogahangout.com
theyogahangout.com

Go “HANG OUT” everyone 😉

xo

Booty Blaster Workout

TGIF Everyone!

Get ready to tone that Booty!

Summer is around the corner and who doesn’t want to have a nice tight and firm booty to rock in a bikini 😉

Here are my favorite booty blasting exercises that will help you get the tushy you’ve always wanted!

Get ready to FEEL THE BURN!

Donkey Kicks – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2

High Plank Leg Raises – 3 sets, 20 reps each leg

STEP 1
STEP 1
Step 2
STEP 2

Standing Leg Raises – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2

Leg Raise Crisscross – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2
STEP 3
STEP 3
STEP 4
STEP 4

Plie Squat Hold Pulses – 3 sets, 45 second reps 

Hold this pose and pulse up and down
Hold pose & pulse

Hold this position and pulse slowly up and down!

One Foot Raised Plie Squat Pulse – 3 sets, 1 minute reps (30 seconds each side)

Left foot raised for 30 seconds/ Right foot raised for 30 seconds
Left foot raised for 30 seconds/ Right foot raised for 30 seconds

Pulse 30 seconds with your left foot raised then switch to your right foot for the remaining 30 seconds and continue to pulse

Raised Plie Squat Pulses – 3 sets, 45 second reps

Both feet raised plie squat pulse
Both feet raised plie squat pulse

Wall Sit – 3 sets, 1 minute reps

STEP 1 Get in position
STEP 1 Get in position
STEP 2
STEP 2

Place your back against the wall, bend your legs bent at a 90 degree angle and raise your arms out in front of you

Enjoy! xo

You won't get the BOOTY you want by sitting on it!
You won’t get the BOOTY you want by sitting on it!

 

 

At Home Leg, Booty & Core Circuit!

Happy Friday everyone!

Here’s a great Friday fun-day circuit for you to try! I know sometimes it’s hard to make time to go to the gym! Here’s an easy at home solution that requires no equipment to tone your legs, booty & core!

Enjoy!

50 Jumping Jacks

30 Body Weight Squats
Lower yourself while centered slowly and very controlled and squeeze those cheeks on the way up!

Body Weight Squat Step 1
Body Weight Squat Step 1
Body Weight Squat Step 2
Body Weight Squat Step 2

30 Squat Pulses
After you lower down for your last bodyweight squat, hold this position! Knees bent at 90 degrees and pulse up and down!

1 Minute Plank

Regular Plank
Regular Plank

30 Second Side Plank (RIGHT)

Side Plank
Side Plank Right

30 Second Side Plank (LEFT)

Side Plank Left
Side Plank Left

25 Push-Ups

10 Burpees

45 Second Wall Sit
Keep your back flat against the wall and knees bent at a 90 degree angle

15 Split Squat Lunges (LEFT leg forward)
Lower down until your RIGHT knee touches the floor and then lift back up

Split Squat
Split Squat Step 1
Split Squat Spet 2
Split Squat Spet 2

15 Split Squat Lunges (RIGHT leg forward)
Lower down until your LEFT knee touches the floor and then lift back up

50 High Knees in place
(25 each knee)

1 MINUTE REST

REPEAT 2X 😉