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)

 

 

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

FLAB TO FAB – Arm & Core Workout

Rule #1 for working out… NEVER skip a Monday!

So the weekend is over and it’s time to start the work week all over again! It’s very easy to get discouraged and hit the snooze button all the way through your allotted workout period! Trust me when I say that you will feel much better if you start the week out right! This means getting up and making time to get your workout in. You will feel a sense of accomplishment and set the tone for the rest of the day as well as your week!

I’ve received some emails asking for a great workout to tone those arms!

Here you go! 🙂

Regular Push Ups – 3 sets, 10 reps

Place your hands at shoulder width apart while keeping your hands, wrists and shoulders all in line. Lower down slowly and push back up slowly!

Step 1
Step 1
Step 2
Step 2

“V” Push Ups – 3 sets, 10 reps

Make a “V” with your hands (by touching the tips of each thumb and index finger to the other) instead of keeping them shoulder width apart (These will be more difficult). Lower down slowly and push back up slowly!

How your hands should look on the ground!
How your hands should look on the ground!

 

Step 1
Step 1
Step 2
Step 2

Weighted Dumbbell Lateral Raise – 3 sets, 8-10 reps 

I use 15 pound weights for this entire workout but feel free to start with 5 pounders and work your way up! Stand with one weight in each hand by your sides. Raise your arms simultaneously out to the side! Fast on the way up, Slowly on the way down!

Step 1
Step 1
Step 2
Step 2

Dumbbell Front Raise 3 sets, 8-10 reps 

Place your hands (palms face down) by your sides with a weight in each hand. While keeping your arms straight, Raise up so that your hands are straight out in front of you (Do not raise past your shoulders). Fast on the way up, slowly on the way down!

 

Step 1
Step 1
Step 2
Step 2

Bent Over Fly’s – 3 sets, 10-12 reps 

Grab 2 dumbbells and bent over at the waist with your back flat, your knees at a SLIGHT BEND and your elbows at an angle, grip the dumbbells with both palms facing down… fly both arms out to the side at the same time until parallel with the floor. Lower slowly.

Step 1
Step 1
Step 2
Step 2

Hammer Curls – 3 sets, 8-10 reps 

With a weight in each hands gripped so that your palms are facing in Curl up keeping your palms facing each other until one side of the weight almost touches your shoulder! Lower down slowly!

Step 1
Step 1
Step 2
Step 2

Tricep Dip w/ Leg Raise – 20 total (10 w/ right leg raised, 10 w/ left leg raised)

Start in the “crab” position. raise one leg so that your knees are together (one leg on the ground, one in the air) bend at your elbows so that you dip down…booty almost touches the floor! Then raise back up!

Step 1
Step 1
Step 2
Step 2

Tricep Dip + Toe Touch – 20 total (10 each side)

This is the same as a regular tricep dip with your hands and feet on the floor but after you lower down, you raise up and touch your opposite hand to opposite foot!

Step 1
Step 1
Step 2
Step 2

Weighted Push Up Alternating Row – 10 Total (5 each side) 

Place weights on the ground so that you can grip them palms facing in. The motion is the same as a regular push up but on the way up, you row! Think down, row right! Down, row left!

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

Lower down once again (See step 2)

Step 4
Step 4

Hope you enjoy! This one will get ya! xo 😉

Post Workout
Me Post Workout lol