Tag Archives: Diet

fitness accountability

Fitness Accountability: The Secret to Achieving your Fitness Goals This Year.

fitness accountability

What’s going to keep you on track this year?

 

Yesterday was officially the first real day of the New Year.

Sure we’ve technically already had 5 other days, but given that our holidays fell in the middle of the week this year most of us were probably still on Holiday until Jan 6th.

So here’s a question for you.

Did you work out?  

Did you start that new healthy meal plan?

Are you waiting until tomorrow or next week once you get back into you routine?

If you answered yes to the first 2 questions, GOOD FOR YOU!   Nice work?

How long will it last?

I say that, not to doubt you or be pessimistic.  I’m being realistic.

Most of our lives are very busy.  Every day we are pulled in a million directions.

Some obligations physically keep us from keeping up with our most genuine fitness goals, getting rid of stubborn belly fat, while often they just provide convenient excuses as to why we fall short.

So eliminate the excuses this year.

IMG_20131229_104026

Hold yourself accountable!

Accountability can come in many forms.

My fitness goal this year is to be able to do Handstand Scorpion.  In order to this, I’ll have to work each day on my strength, back flexibility, and balance.

One of the ways I plan to stay accountable to this goal is to post a picture a day to instagram.  You are my accountability!

What will be your fitness accountability?

Here are a couple options:

Get a Workout Buddy

The easiest way to hold yourself accountable is to find yourself a workout buddy.

I’m not talking about asking your best friend to workout with you.  That could work–if your friend LOVES to workout, but if they are going to convince you to go grab a beer instead of hitting the gym, your best friend is not your workout buddy.

A workout buddy should be of the same fitness level.  If one person is always holding the other back, the relationship will fail.  A personal of similar physical abilities will push you to preform your best, but will also allow you to have success so you don’t feel defeated at the end of your workout.

Make a Calendar Plan

If your workout time is your time to yourself than a good way to keep yourself on track is to use the calendar system.

I’m a big fan of writing down the workouts I need to meet my goals on a calendar and posting it to the fridge, at my desk at work, or on the mirror in your bathroom.  The goal is to post it somewhere you will see it everyday and make sure to cross off each day as you do the work or stick to the plan.

If you feel comfortable writing your own workout plan, GO FOR IT!  Just make sure you stick to it.

There are also plenty of online resources out there to get you started.

Check out my 7 Day Healthy Eating Guide or 1/2 Marathon Training Program.  

Hybrid Athlete is also a great resource for training programs.

Hire A Professional

If you a complete newbie to this whole fitness world or just want someone committed to helping you reach your goals, think about hiring a professional.

They will teach you what you need to do so you don’t hurt yourself as you get started as well as provide personal one-on-one attention and accountability.

If you belong to a gym look into meeting with a trainer once a month to lay out a plan.  If you have someone  you need to report to once a month, it’s more likely you’ll stick to your goal.  Better yet if you can afford it, meet once a week so that you keep yourself on track at more frequent intervals at gyms in Lafayette CA if youre local.

If you don’t belong to a gym find an option online.  Skype with me online and we can develop a plan for you.  Meeting online can often be more convenient because you don’t have to go anywhere.  We can develop a plan that will work for you in your home!

Regardless of how you do it, accountability is a must to hit your fitness goals this year!

What’s your preferred Method of Fitness Accountability?

Share below to help keep other readers accountable for their health! 🙂

 

secret to fitness is to establish a routine

The Secret to Fitness is to Establish a Routine

Picture2As the New Year approaches, I thought as a personal trainer/yoga instructor it would be important to take some time to send a message to everyone looking to make health and fitness part of their New Year’s Resolution.

So often at the beginning of a New Year, we look back on the past year and realize we fell short of our fitness goals.

A large reason for this failure is that we didn’t take the steps to make our New Years resolution a life style change.

The only way to actually succeed in losing weight and/or living a fit and healthy life is to create systems that are healthy.–The Secret to Fitness is to establish a routine!

Your New Years resolution shouldn’t be to lose weight, it should be to establish a fitness routine.
Humans naturally fall into routines.

  • You wake up and take a shower.
  • You have a Starbucks Frappuccino on your way to work.
  • You go out to lunch with colleagues.
  • You get a bag of chips in the afternoon to hold you over until dinner.
  • You eat ice cream after dinner.
  • You watch the Biggest Loser on Tuesday night.

What if instead of those habits your life looked more like this:

  • You workout first thing in the morning, then take your shower.–Rather than watching people work out later at night you workout yourself!  You will be more awake and energized for your day + already have a calorie deficit to start the day!
  • You have a protein shake mixed with coffee on the way to work–refueling your muscles and caffeinating your system at the same time, something that is highly recommended.
  • You pack your lunch with healthy food from home.
  • You eat a chocolate peanut butter think thin bar instead of the bag of chips to hold you over until dinner.
  • You watch The Biggest Loser on Tuesday night.

If the second set of habits doesn’t sound appealing to you, that’s because you’ve programmed your brain to do the first set.

The first week of starting a new routine, we break bad habits.

The 2nd and 3rd week we reprogram our brains to start to anticipate and crave the new habits.

After about a month, these new healthy habits become our routine.  

Meal trackers don't lie. They help keep you to your calorie goals

Meal trackers don’t lie. They help keep you to your calorie goals

Because our cravings and wants often work against our best intentions to start new routines, using tools such as Loseit.com and Fitbit can help keep you to your new habits until they’ve become routine.

Create rules for yourself.

  1. You have to stick to your calorie goal on Loseit.com
  2. You have to get 5,000 steps a day in addition to exercise or 10,000 steps on the days you don’t, make sure to read the ladyboss review here to find out more information.

These are easy rules to follow.  They are black and white–there is no room to make excuses.

The nice thing about rules is if you follow them you make room to sneak some of those bad habits back in every now and then.

  • Fitbit is a tool that keeps you accountable for your movement.

    Fitbit is a tool that keeps you accountable for your movement.

    If you keep the rest of the day lean and get your exercise in, you may have more calories at the end of the day to have that small ice cream after dinner, or beer, or starbucks frappuccino–whatever your vice is. Take some deca pills for mass gaining if you need to every time you workout for the extra push.

That’s why loseit and fitbit are good tools.  They will tell you in black and white if you have the room to indulge.  If you don’t–YOU DON’T INDULGE.  It’s that simple.  Who knows perhaps after doing so much to be healthy, you may not even want to break the progress you’ve made by indulging at the end of the day.

When you think about it, being healthy isn’t hard it’s breaking the unhealthy habits that is.

So make the commitment to your health this New Year to establish new routines.

What day to day habits are keeping you from reaching your goals?

What are you going to do this year to turn an unhealthy habit into a healthy routine?

 

 

skinny fat

Working to Avoid the Skinny Fat

skinny fatFor those that follow me on my and my husband’s blog Far Away Reasons, you know that we’ve hit New Zealand and were immediately shocked to discover how ridiculously high the cost of living in Aucklund is.

Keeping with the theme of my post last week, I have since become my own worst client having every excuse in the book not to follow my own healthy eating plan.

In trying to stick to my budget, I’ve found it nearly impossible to eat as frequently as I would like, nor maintain the food quality nor macro nutrient consistency I would like.  That being said, here are my solutions to eating cheap and sticking to plan.  

skinny fatThe first night we were in town we strayed away from restaurants, not because of the food quality, but because of the cost.

Thinking we would do better buying our own food and cooking in the hostel, we headed to the grocery store.

We quickly discovered the options weren’t much better there.  Produce and Proteins were scarce.

Feeling discouraged about our ability to stick to budget and feed ourselves for the next couple months, we settled for some cheap Ramon ($5.99 for 5 bags) and splurged for some steak ($12 for 1/2 a lb) –the only protein we could find.

This was obviously an attempt to stick to our 1:1 or 1:2 protein to carbohydrate ratios,  and while we were successful, I normally wouldn’t recommend eating Ramon noodles.  The sodium content is much too high and Ramon noodles are far from the healthy types of carbohydrates that I normally like to consume.

We quickly learned our lesson from our poor eating choice, when my husband got food poisoning after this meal.  We cleaned up our cooking by instead making a stir fry of eggs, frozen veggies, and steak.  This may not sound like the most glamorous meal, but our bellies thanked us.

Another solution I’ve found to sticking to my budget is to eat the local meal deals, filling up on one to two large meals a day.   I’ve found $4 pizzas and $10 Indian Meal combos.  These deals, however, do come at a cost–THEY ARE NOT ON PLAN.  Both meals are run heavy in carbs and either lack or contain very little protein.

I’ve found the days that I eat out, my calories are actually pretty low.  Remember though, maintaining a too-low calorie diet isn’t good.  The body needs fuel to function.  If you don’t provide the body the fuel it needs, it begins to break down your muscle for fuel since muscle costs more calories to maintain than fat.

I’ve found low calorie/bad nutrient diets to be the general trend here in Aucklund which would explain the very large population of “skinny-fat” I’ve noticed.

skinny fatFor those of you who haven’t heard the term “skinny-fat” before, urban dictionary defines it as:

“1. When someone is thin and looks great in clothes, but is all flabby underneath

2. A physique, while not overweight (and possibly underweight), lacks any visible lean, striated tissue. The term is often NOT used or understood by the uneducated, untrained eye. To the uneducated, untrained eye, a skinny fat female may appear to have a physique of the same caliber as an individual who is comprised of significantly more lean tissue. The term is particularly relevant  while eating at Denny’s and discussing how unappealing the waitress is. You can always resort to getting traditional weight loss surgery mexico, but going out and using the gym is the best alternative to avoid the issue.

skinny fat

Miley Cyrus at the VMA’s: another example of skinny fat

3.  A person who is not overweight and have skinny look but still have a high fat percentage and low muscular mass. Usually those people have a low caloric diet, that’s why they are skinny, but are not involved in any sports activities or trainings and that’s why they don’t have any muscle. Since between the bone and the skin those people only have fat, the skin can be deformed easily because the skin layer is located on an unstable matter (fat).
Skinny fat woman look sexy from a certain distance but they have soft jelly skin and still have some cellulite even if they are in there early 20.”

Skinny Fat does have an official medical term, metabolically obese normal weight or MONW, but according to the dr grawe reviews it is not easy to change, specially if the person decides to undergo surgery.

Besides the physical appearance ramifications one runs risk of by becoming skinny fat, being such is also one step away from Type II diabetes.  (I realize there is a comical air to what I’m writing, but this is a serious topic.  Check out Mark Hyman, MD’s post.)

Screenshot_2013-10-07-11-38-26

Besides diet, one way to combat the skinny fat is exercise.

Since arriving in Aucklund, I have been able to stay on track with my exercise, averaging over 20,000 steps a day.  There are gorgeous parks all over the city, but the trick is to taking advantage of these parks and getting outside.

I’ve loved having access to so many trails to run, but even walking around these areas is good for combating skinny fat. I recommend getting a fitbit so you can start monitoring your daily activity!  You should aim to have at least 5,000 steps a day, even if you exercise regularly and 10,000 a day if you don’t.

20131006_172448[1]Unfortunately, I’ve noticed most people choose to drive around the parks and craters we’ve visited rather than explore them on foot.  Once again explaining the skinny fat population here in Aucklund.

IMG_20131006_112448[1]

 

In a more optimistic light, I can gladly report that Bikram Yoga East West in Aucklund has a very large population of regular practicing yogis.  I saw by far the largest population of fit people that I had seen in the city dropping in to take yoga classes at their studio!

Luckily for me, I’m leaving Aucklund tomorrow and heading up North.  I’ve been told that once out of the city, fresh veggies are much more abundant.  I’m hoping there will also be a better selection of protein, but even if there isn’t we could eat better just with some more fresh vegetables.

Regardless, the good news is a couple days of poor diet won’t kill me, especially since I’ve kept my exercise up!

It can be very easy to allow yourself to become skinny fat, but if you follow these simple rules you can quickly avoid this.

Simple Rules to Avoid the Skinny Fat:

  • Eat Protein as much as possible!–Remember, if you are traveling, a couple of days of a poor diet won’t kill you, but do the best you can to pick nutrient rich options.  If you can’t eat healthy one meal, don’t use that as an excuse to eat poorly the next.  Each meal is an opportunity to fuel the body to be strong!

    photo travel workout card

    Click here to get a workout for home or travel!

  • Maintain your exercise!  Hit up local classes such as yoga, crossfit, and cycling!  If you can’t afford them or the times don’t work with your schedule do a workout you can do in your own home or in a hotel room if you’re traveling!
  • If you still can’t find the time to workout, make sure you maintain a high level of activity.  Track this with a pedometer, or Fitbit.  This is a great tool to keep you on track in your daily life, especially if you travel frequently.
  • Eat frequently so your body relies on healthy food to fuel itself so it can build muscle, not eat away at it!  If you don’t know how to do that, here is a meal plan you can follow!

What’s your favorite way to avoid the skinny fat?

 

fitness lessons

Fitness Lessons You Can Learn from a Traveling Bikram Yoga Instructor/Personal Trainer

I’ve officially been in the road now for over a week now.  So far my quest to maintain a healthy fit lifestyle is working out pretty well.

I’ve gone on some awesome runs.

I’ve run around the Marina with views of the Golden Gate bridge in San Francisco.

IMG_20130823_090616 (2)

I’ve run along rolling hills of vineyards in Napa.

IMG_20130824_102939_551 (2)

I ran the famous Dipsea trail among giant Redwoods in Muir woods.

20130827_151749 (2)

I’ve also made time to practice at some awesome Bikram Yoga studios.

IMG_20130822_135237

 

I sweated along side the colorful Frankenstein cartons at the funky door studio on Polk Street in San Francisco

image

 

 

 

I sweat out my “pour” decisions in my college town studio in Davis.

image

 

 

 

I received some excellent, disciplined instruction on a beautiful cork floor in Napa.

 

 

From the sweat and steps I’ve also learned a few fitness lessons and those are what I want to share with you today.

 

Fitness Lessons Learned:

Lesson #1: The more you workout the more you can enjoy your travels.

As most of my clients always report, with travel comes the temptation to eat out frequently, try local foods and treats, (which unfortunately never seem to be on the diet plan!) and to drink an abundance of alcohol.

Now if I was on vacation, I would gladly rationalize that I deserve a break from my normally fit and healthy life, however, since travel has now become a lifestyle I have to make sure I earn the luxury of gluttony.

The same goes for anyone else who travels a lot for work or pleasure. If you keep yourself disciplined to get your exercise in first thing, you buy yourself budge room to enjoy a treat our two in the evening. Make sure to consume supplements such as lgd 4033 daily cause even if you manage to skip food after your exercise the supplements protein and other minerals will still help develop your body while also providing your energy to perform other tasks.

daily Lesson #2: Drink water.

My favorite type of water bottle is my hydro flask. It will keep water cold for days even in a hot Bikram Torture Chamber!

My favorite type of water bottle is my hydro flask. It will keep water cold for days even in a hot Bikram Torture Chamber!

Making sure you stay hydrated is very important to maintaining fit lifestyle on the road.

Travel in general makes you dehydrated.  The first step to making sure you stay ahead on the hydration curve is to bring an empty water bottle through security and then fill it up before you get on the plane, it would be great if you could also bring h2 tablets along with it.

Most people mistake thirst for hunger making it very likely to binge eat at meals if you aren’t drinking enough water.  Before ordering food or an alcoholic drink order a glass of water and down it every time before you eat.  A glass or two of water will make you feel full sooner.

Finally make sure your alcohol:water ratio stays in favor of water. (See above where I mention being a sweaty out “pour” decisions on my mat in Davis. Aka lying in the fetal position counting down postures until class is over.)

Not only does being dehydrated make your workout less effective, but it also makes it harder to stick to lesson number one: get your exercise in!  If you are hung over there is a much larger chance you will skip your workout the next day.

Lesson #3 When in doubt eat at a Mexican restaurant.

20130828_113146When eating out, it can become very hard to stick to your diet ratios. The good news is you can find a Mexican restaurant almost anywhere you go.

Obviously there are plenty of restaurants where you can eat lean, but every menu is different.  Mexican restaurants are nice because every single one should have a burrito on the menu.  As long as you unwrap the burrito and eat around the tortilla you should be able to find a good meal full of protein, veggies, and beans.   (Just be careful of the tortilla chips before the meal!)

Lesson #4: Carry Deodorant

The bad news about squeezing workouts into your travel is often times you really do have to squeeze it in.  Make sure you that bring some deodorant to avoid the post workout sweat that tends to come no matter how cold of a shower you take!

Lesson #5:  Don’t Underestimate the Calorie Burning Potential of Walking

Product DetailsThe final lesson I would like to touch on is the caloric burn potential of just walking.  If you are in a foreign city, the chances are you probably don’t have a car.  Rather than spending money on a taxi see if you can walk somewhere.  Not only will you see more traveling by foot, but you will also burn calories without even trying.  Every mile traveled by foot is an extra beer you can enjoy at dinner or a cookie you can eat guilt free.

A heavy day of walking around a city can burn just as many calories if not more than a short morning workout and if you do both then you have even more room to give into culinary temptation.  If you are going to be traveling a lot, I highly suggest investing in a fitbit.

Today rather than driving to yoga, I walked the 2.4 miles.  It only took me 35 min each way, my fitbit showed me I accumulated 13,000 steps, and bought myself an extra 400 calorie deficit.  (That’s 3 beers!)

The point of these lessons is it isn’t too hard to maintain a fit and healthy lifestyle on the go.  If you stick to a workout plan and are conscious about balancing out your physical activity with what you put in your mouth being healthy doesn’t have to be a sacrifice.

What are your favorite activities to do on the go?

What are your go to meal options when you travel?

savory green

Savory Green

This Savory Green smoothie is a bomb treat on a rainy day. image

Add a little more lemon juice though and it is perfect treat any day!

Ingredients:

  • 4 ounces Aloe Vera Water
  • 6 baby carrots
  • 1 persian cucumber
  • 2 stalks celery
  • 10 cilantro leaves
  • 1/4 cup pineapple chunks
  • 6 chunks frozen mango
  • 1 handful of kale
  • 1 scoop Met-Rx Protein Vanilla
  • 1 tbsp almond butter
  • 1 tsp. cloves

Combine all Ingredients in a blender.  I have a ninja blender and love it!!   Juicers are bomb, but so is all the good fiber you get from the pulp!

Calories: 330 Carbs: 35g Fiber: 7.1g Protein 39g Fat 9g

 

If you save old kombucha containers, you have a nice glass jar to drink your smoothie from!!

cashew chicken salad

Cashew Chicken Salad

cashew chicken salad

There are plenty of yummy things you can eat while still maintaining protein and carb ratios for maintenance or weight loss.   The problem is they all contain veggies and lean protein and preparing these items mid day can be a challenge.

That’s why a big batch of Cashew Chicken Salad is a great idea for weekday lunches!

If you take the time on Sunday to combine a bunch of yummy healthy flavors you can have a whole foods quality grab-and-go lunch in your own fridge!

Saves money and calories if you do it yourself!

Ingredients:

  • 5 Chicken Breasts
  • 3/4 Cup Quinoa
  • 2 cups cabbage
  • 3/4 cup shredded carrots
  • 1 red onion chopped
  • 1/2 cup green onion
  • 1 yellow pepper
  • 3 tbsp olive oil

dressing:

  • 1 tsbp sesame oil
  • 1/2 cup peanut butter
  • 3 tsps shaved ginger
  • 6 tbsp reduced sodium soy sauce
  • 2 tbsp apple cider vinegar

Prep:

  • Coat chicken in olive oil and sprinkle with salt and pepper.
  • Bake chicken for 40 min at 350 degrees, set aside let cool then chop into fine bite size pieces.
  • Cook Quinoa (usually has 15 min cooking time).  Set aside and cool.
  • Chop and combine cabbage, carrots, red onion, green onion, and pepper.
  • Add Chicken and Quinoa
  • Prepare dressing by sauteeing sesame oil, peanut butter, ginger  soy sauce, and apple cider vinegar over low heat.  Add water for desire consistency.
  • Pour dressing into mixture stirring until evenly distributed.

Makes 8 Servings

Calories 388 Fat: 23,3g Carbs: 20.3g Fiber: 4g Protein 29g

 

 

curried chicken salad

Curried Chicken Salad

curried chicken salad

Ingredients:

  • 6 Chicken Breasts
  • 6.5 oz diced shallots, garlic, and onions (mix from Trader Joe’s)
  • 3/4 Cup Yellow Raisins
  • 1 1/2 cup Chopped Cashews
  • 1 Cup Greek Yogurt (Fage is the best!)
  • 3 stalks celery chopped
  • 4 Tablespoons olive oil
  • 2 tsp pepper
  • 4 tsps curry seasoning
  • 1/2 Bottle yellow curry (from Trader Joe’s)

Prep:

  • Put Chicken in a baking pan.
  • Coat with Olive Oil, Pepper, Curry seasoning evenly.
  • Cook at 350 degrees for 45 min.
  • Let Chicken cool, then dice into bite size pieces.
  • Combine Yogurt and Yellow Curry in Blender to make the dressing.
  • Chop Celery
  • Add Celery, dressing, shallots, garlic, onions, and raisins to chicken.  Stir well and store in fridge.  The longer it sits the more flavorful it is!

Curried Chicken salad is the perfect meal to make on Monday so you have lunch for the rest of the week!

Makes 10 servings:

Calories: 260  14g. Fat, 17g Carbs, 1.9g Fiber, 22g Protein

 

 

green smoothie

Tropical Green Smoothie

green smoothie

Ingredients:

  • 1 mini persian cucumber
  • 1 scoop vanilla whey protein powder
  • 6 frozen pineapple chunks
  • 6 frozen mango chunks
  • 1/2 cup coconut water
  • 1/2 cup kale

Prep:

Blend and enjoy this Tropical Treat Green Smoothie!  It makes the perfect snack on a hot day while also keeping you within your ratios!

 

Calories 230 Fat 1.9g, Carbs 34.2g, Fiber 6.5g Protein 26.4g

sitting in bikram yoga

To Sit or Not to Sit? What Sitting in Bikram Yoga Says About You

sitting in bikram yoga

Every day your practice is different.

Ok, you are no longer a beginner to this yoga thing.

Or, maybe you are, but you struggle every day to continue pushing through every posture.  

My question to you is, “Why are you struggling?”

The second you begin to struggle, you are forgetting the first step of every posture, which is normal breathing.  Yes, this breathing rate might be faster, but you should never feel like you can’t breathe.

Sitting in Bikram Yoga can actually deepen your practice.

“Bikram says to to ‘kill you self”” 

  • Killing your “self” means to kill the ego telling you to have the best posture.
  • Killing your “self” means you don’t care if you are the only one sitting.  Your body needs the break today.
  • Killing your “self” means to avoid reaching for the security blanket of your water.  Do you really need it?  (If you do, you should have drank more water before you came.  I know–it’s not always easy.  I reach for my water bottle too, but it’s always my goal not to!)
  • Killing your “self” means accepting the body you brought today.  You may be getting sick. You may not have drank enough water.  You may have drunk too much wine the night before.  Whatever the reason, listen to your body.
  • Killing your “self” means you can look into your own eyes for 90 minutes.  You spend the rest of your life trying to live up to the expectations and demands of others.  Take the time in yoga to see what you need.

Part of learning to kill the self is learning to focus only on yourself.

I realize it can be tempting to sneak a peak at the girl in front’s standing bow, to grab some water, to make faces to your friend.  (And there are days where this is part of my practice, but it isn’t what my practice should be.)

This is not being present.  There is so much going on within your own body that you are missing when you focus on anything other than yourself in the mirror.  In fact, you may be struggling because of your lack of focus.  Days when I am actually able to stay fully present I find that I work harder than I have ever worked, have a larger pool of sweat on my mat than normal, and yet I find I was able to keep my heart rate lower and a smile on my face.  

I am relaxed while also killing myself and my self!

 

Next time you start to feel uncomfortable in class, don’t reach for water.  Don’t wipe your sweat.  Don’t look to your feet.  Don’t make a face to friend asking if it’s hotter than normal.  If fact, don’t even ask yourself that question.  It doesn’t matter.  What you should do instead is look to yourself for answers.

sitting in bikram yoga

  • Stare into your own eyes.
  • Take a long slow inhale.
  • Take a longer slower exhale.
  • Give yourself a smile.  It’s hard to have negative or anxious thoughts with a smile on your face.
  • Repeat this process as much as you need.

Some days you may have to take it to the floor from here, but still work to look into your own eyes.

Part of the practice and part of the yoga is getting in touch and accepting yourself.  Your body.  Your thoughts.  Your actions.  Your Present.

Today’s present and practice might be harder than yesterdays   You don’t know what tomorrows will bring, but today you will get more out of your practice remaining calm.

 

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!