Saturday, October 26, 2013

DailyHiit 5 Day Fry Fat Challenge

From the email:

"Before you get started on the first workout there are a few important points to remember:
1. Make this work for you. We are all at different fitness levels. All we are asking from you is to give us your personal best.
2. Modify if necessary.  If you can't do a full push up, do one from your knees. If there is a move you can't do - substitute something else. Just give us your best and keep moving. If you need to stop and rest, pause the video and then keep going when you can. Everyone has to start somewhere and something is always better than nothing. It's not easy - and we respect you enough not to BS you about that. Do what you can - everyday that you keep trying and don't give up you are getting stronger!
3. A word on the equipment.  If you don't have our gear then substitute other weights etc. If you want to use the gear we use we have negotiated a big discount on the equipment from the manufacturers exclusively for our community - but the offer is on for a limited time only. We use only the best home gym gear out there that helps us get the best results and we use it in all of our workouts so its worth making the investment - especially if you are planning on getting in the best shape of your life with us. <insert combo pack promo>
4. Diet and Food Support.  You will see changes in your body up to 80% faster if you follow a diet and make choices with your food that support your training. It's heart breaking to see people give 110% to their workouts only to be frustrated and quit because they are not fuelling their bodies with the right foods. We've put together a short, easy to follow 14-Day Nutrition Guide guide based on what has worked for us and thousands of other people in our community. We love food which is why our sensible approach works long term to deliver results that can be seen and felt :)
5. Invite someone to share the challenge.  All kinds of research has shown that if you have a workout buddy you will stick with it and support each other to greater success. We call our workout partners "BodyRocker Buddies" - and it works even if you are in different places - share the sign up link below with a few buddies of your own and start your own home workout movement and enjoy greater success together :) "

Sign up to receive these workouts via email here!

Day 1: HiitBody #14
50/10 second intervals - 3 rounds
1 Jump + Burpee + Push-Up + Tuck + Jump Back
Dive Bombers
Push-Up + Spider + Cross Over
Crab Touch

Day 2: TheHiit #16 - Sweat & Get Lean
50/10 sec. intervals - 3 rounds
One Leg Row + Squat (L)
Standing Cross Over + Side Out
One Leg Row + Squat (R)
Burpee Star Jump Turn

Day 3: TheHiit #17 - Abs, Abs, Abs
50/10 intervals - 3 rounds
Side Plank Knee To Elbow Touch (L)
Single Arm Kick Through
Side Plank Knee To Elbow Touch (R)
Crab Lunge

Day 4: TheHiit #18 - Ab Workout
50/10 intervals - 3 rounds
Left Leg - Right Arm
Right Leg - Left Arm
C Sit + Chest Press
Lie + Shutter Legs
A Frame Abs
Reverse Crunch + Twist

Day 5: TheHiit #20 - Kill Your Quads
50/10 intervals - 3 rounds
Squat & Bicep Curl
Lunge + Flys + Front Lift
2 Lunges + 2 Squat Jumps
Power Jumps + Tuck Jumps

p.s.  If you have a smartphone I highly recommend downloading the Gymboss interval timer free app.  It's super easy to use and doesn't cost $20.  :)

Wednesday, October 23, 2013

The Best (and cheapest) Diaper Rash Treatment

Can I just say how much I love my two amazing boys?!  Seriously, I am in love with them.  My oldest is all-boy, super smart, funny, sweet, cuddly and he has beautiful brown eyes that melt my heart (I claim those).  My sweet baby boy is also all-boy and a bit of a monster, he loves to be dirty, is very independent, sweet when he wants to be and lately he loves throwing things away and getting his hands on every object that he knows he shouldn't touch.  He was also blessed with my brown eyes, but, unfortunately he also inherited my super sensitive skin.  Now, every single time he cuts a tooth he gets a nasty case of diarrhea for about a day or two, except for last week...he had the worst upset stomach throughout the entire week (a molar finally came through).  His sensitive skin means that he is very prone to diaper rashes, so you can imagine how sad and painful his poor bum looked last week.  I was just about in tears every time I changed his diaper.  I have tried just about every diaper rash product there is to treat his diaper rashes ever since he was a tiny baby and they have helped but not as much as I would have liked.  Luckily, last weekend the boys were able to spend a weekend at their grandma's house and she used this wonderful old-school remedy:

I was a bit skeptical because seriously, I have tried everything (except this).  I was stunned when we picked up the boys!  What was a red, sore, bleeding bum was completely healed and as perfect as a baby bum can be!  Needless to say, this is going to be my go-to from now on.  And it is wonderfully cheap, which most rash creams are not, only costing about $5 (give or take a bit) and it will last forever.  All you have to do is get your sweet baby's bum clean, *let it dry (have naked time or gently blow on the skin), apply a coat of Vaseline and sprinkle with corn starch.  That's it!  This works wonders, I'm still amazed just thinking about it and am blown away at how much better my sweet baby's bum looked after only 2 days.  Hope this helps all of you mama's out there!

*You have to make sure the skin is dry.  If it is still moist the Vaseline will trap that moisture in making the rash A LOT worse.

Thursday, October 17, 2013

30 Day Booty Challenge!

     Here is the challenge I will be starting Monday (October 21).  If you want to make this challenge more difficult here are some suggestions:

-Use weights!  Weight training will not make you bulky, ladies, it will make you lean & defined - don't be afraid to use weights!
-Do the full amount for the exercises that have (...each) next to them.
-Repeat the daily workout 2-3 times.

I will be taking a before & after photo that I will share at the end of the 30 days and you should do the same! You will definitely see results.

Squats: Standard squats, be sure that your knees are not going over your toes & get as low as you can!
Chair hold: Lean against the wall in a squat position, as if you are a chair, and hold that position for the given amount of time.
Sumo squats: a.k.a. Wide leg squats.  Stand with feet wide apart & squat as low as you can.
Fire hydrants: On all fours, lift your leg out to the side with your knee bent.
Donkey kicks: On all fours, extend your leg backwards (making a kicking motion).
-A good alternative is to extend your leg backwards, keep it straight & lift as high as you can.
Elevated leg lunges: Elevate one leg ( I put mine on my ugi ball) and do stationary lunges.
Squat kicks/Lunge kicks: When you come up from a squat or lunge kick your leg - alternate when doing squats & kick your back leg when doing lunges.

 If you have any questions about the exercises feel free to ask!

Monday, October 14, 2013

Couch to 10K

Quite a while ago I shared the training program for the popular Couch to 5k; well, here is the program to get you running a 10k!  If you can already run the 5k feel free to skip ahead to week 9.

Happy Running!  Please share your results!

Tuesday, October 8, 2013

DailyHiit/BodyRock 30 Day Real Time Challenge (10/7/13)

Before you begin be sure to take your measurements!
-Bust & chest (just below your bust)
-Weight and/or jean size
-Take a before picture!

*These videos are meant to be done as you watch them.*

Day 6: Rest Day

Days 13-14: Rest & Active Rest Days
(active rest days = take it easy but still be active such as going for a walk, playing at the park, go for a light jog, etc.)

Day 19: 40 minutes (cardio)
*No video today!  Get those shoes on and go for a nice 40 minute run (or walk).*

Days 20-21: Rest & Active Rest Days

Days 27-28: Active Rest Days

*These videos are quite lengthy & it's a pain to write down all of the exercises so I will just be posting the links for the videos.*

Friday, October 4, 2013

DIY Gel Nails That Last!

*****Click here for an even easier way!*****

*****Click here for an updated post!*****  

 I have an obsession & divine love for nail polish.  Seriously, I have about 60 bottles!  I paint my toes every 1-2 weeks & my fingernails have to be redone every few days-ish.  My biggest frustration with painting my fingernails is that the polish usually chips within 12 hours of painting them.  Between changing diapers, washing dishes, constantly washing my hands, light-saber fights, tickle monster sessions, playing outside with my boys & working out my polish really doesn't stand a chance.  BUT, I saw a way to do your own gel nails on Pinterest a while ago and decided to finally try it out and guess what, it works!  Here are my nails 3 days later:

This is the 3rd time I've used this method & it has worked everytime.  I will say that my cheap polish seems to hold up better than my more expensive brands (OPI, Essie & Elle).  Here's what you will need:

-Gelous (found at Sally Beauty Supply for about $6)
-Nail polish
-Clear Coat

1. Start by applying 1 coat of Gelous & let dry about 10 minutes. (I prefer 15 minutes)
2. Apply 1 coat of your polish and let it dry completely.
3. Apply another coat of Gelous & let dry.
4. Apply one more coat of polish.
5. Finish with your top coat & voila!

Best $6 I've ever spent on nail polish!

My goodness I am in love with this color!

p.s. I let my nails dry for 15-20 minutes between coats, this prevents bubbling & smudging.

*Update: These started to chip on day 5 & I repainted them after 7 days.  Much better than the usual 1-2 days!  I have noticed that some brands just don't last as long as others (usually my cheap polish lasts longer).*

Tuesday, October 1, 2013

DailyHiit Burn Fat Fast Challenge

Day 1: The Hiit #11 (click workout title for video)
50/10 second intervals - 3 rounds
Clean & Press
Straight Abs - Touch opposite elbow to knee.
Get-Ups & Jump
Lunge & Twist

Day 2: TheHiit #12
50/10 intervals - 3 rounds
Wide Leg 1/2 Burpee w/Tuck Jump
Oblique Lifts
Squat & Press

Day 3: TheHiit #13
50/10 intervals - 3 rounds
Jump Mountain Climbers
Upright Row
Bicep Curl & Press
Wood Chops

Day 4: TheHiit #14
50/10 intervals - 3 rounds
Switch Kicks or High Knees
Around the World
Sandbag Swing
Bent Over Row

Day 5: TheHiit #15
50/10 intervals - 3 rounds
Tuck Abs
Side Oblique Jumps
Tricep Dips
Ski Abs

p.s. Feel free to to do more rounds if you can!