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Jillian Michaels Hard Body Review

I was killing some time at a two-story Target in Chicago, waiting for Hubster to pick me up after my NASM workshop. I perused the workout section and was a little hesitant to pick up this video. I have three of Jillian’s videos already, and sometimes they can be a bit repetitive. But it was only $10, so what difference does it really make, right? Plus, Hubster had bought himself something from me for our anniversary, so I decided to buy something for myself from him. Old married people, I tell ya. I put this DVD and Tracy Anderson’s Mat Workout (the only thing related to her that sells for $10!) in my cart. I have to say I’m pretty happy about this purchase, because Jillian really mixes things up in this series.

Let’s break this down:

The video consists of two levels, 45 minutes each.
These were my stats for Level One:
Heart Rate: I averaged 130bpm and stayed inside my target heart rate zone for 21 minutes.
Calories: 527 (based on my body weight, exertion level and heart rate)
Pros:
  • In each circuit, there are three versions of most of the moves. One model shows the basic move, one model shows the intermediate move, and Jillian sometimes chooses one model to take it up to the advanced level. Given the three levels of the moves within the two levels of the workout, there is plenty of room for growth.
  • The moves are mostly compound moves, hitting multiple muscle groups at once. For instance, there’s one move where you perform a sumo squat with a calf raise and shoulder press for a total-body hit. You get a really effective workout in a short-ish amount of time because you’re targeting more at once. I never once felt like I wasn’t getting anything out of a move.
  • Like the back panel states, Jillian finally uses some fresh new moves, even some that I’ve never seen before. Such a relief! This coming from a person who gets bored with workouts quite quickly.
  • Jillian is always great about giving proper exercise form cues. She stops to point out different aspects of the exercise on her models, which is really helpful especially when working out at home.

Cons:
  • The only drawback I really saw with this video is the scant amount of stretching at the end of the workout. I would suggest doing quite a few more stretches after these workouts, holding each stretch for at least 30 seconds. 
  • I would also be hesitant to suggest this video for beginners. You can modify most of the moves, but it might be a bit too much for someone who is just dipping their foot in the fitness-spiked water. Something like Barefoot Cardio would be a much better option for a beginner.

Bottom line: If the 30 Day Shred feels tough to you, this will feel tougher.
My favorite motivational sentiment from Jillian in this video is her encouragement to dig deep, to think about what you’re doing this all for. She says to think about why you’re here and let that motivate you. It really is important to reflect on that to keep your athletic spirit from waning. 

Thanks Hubster for the Anniversary gift. You’re the best:)

Tracy Anderson’s mat workout is up next. I hope to share a post about that too, just as soon as I can.

*This post is based only on my opinions and results. I was in no way compensated for this post, I just thought it was a great DVD to share.

Broomstick Full-Body Workout #1

As promised, here is your broomstick workout for the week, a full-body regimen that hits all the right spots.

Print or pin the poster and use the description below to follow along.

  1. V-sit with twist: (a) Sit on your mat with knees bent and lean backwards, back straight, until your torso is at about a 45 degree angle. Hold the stick out in front of you. (b) Twisting your torso from side to side, touch the ends of the stick down to the ground. Alternate sides, 15 reps per side.
  2. Quad squeeze with triceps raise: (a) Kneeling on your mat, hold your workout stick behind your back, palms facing away from the body. (b) Lean your whole body back, feeling a squeeze in the front of your thighs, trying to maintain that straight line from head to knees. At the same time, use your triceps to push the stick out behind you. Return to start. Do 12 reps.
  3. Side lunge with side lean: (a) Stand facing forward. Step right foot out to side and press into a side lunge, keeping knees in line with the toes. (b) Once in the side lunge, lift your stick over your head and lean over to the right. Return to start. Do 12 reps per leg.
  4. Rear lunge with a twist: Stand facing forward. Step right foot behind you and lower into a rear lunge, both knees at right angles. As you lower into the lunge, twist your torso and stick over the bent left knee. Return to standing. Do 12 reps per leg.
  5. Ab V-reach: (a) Lie on your back and extend your legs straight up. Separate legs so they form a “V.” (b) Hold your workout stick over your body and lift your shoulders off the ground, using your abs to reach the stick toward your toes. Lower and repeat 15 times.
  6. Knee crackin’: (a) Stand facing forward, arms holding the stick straight up in the air. (b) Bring your knee up toward your chest as you bring the stick toward your knee. Alternate sides quickly, doing 20 reps per side.
  7. Hop-overs: Place your stick on the ground and stand next to it. (a) Quickly hop over the stick, landing on one foot. (b) Then, hop over to the other side, landing on the other foot. Perform 1 minute as quickly as possible.
  8. Superman Raises: Lying on your belly, hold the stick in your hands behind you, palms facing away from your body. (b) Lift your arms up behind you as you lift your torso. Try not to hyper-extend your back. (a) Lower to a few inches above the floor and repeat 12 times.

To make this workout even more of a fat burner, do one minute of hop-overs between each move. Repeat the whole circuit once or twice, depending on your ability and time. Don’t forget to stretch afterwards. You can even make your very own DIY workout stick to follow along.

Check back here next week for my third installment of broomstick workouts. It will be another full-body circuit.

Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form and guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body’s abilities and limitations.

Weekly Workout Rundown: LiveFit Week 3

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Monday:
  • 30 min AM LiveFit Legs
Tuesday:
Wednesday:
  • 40 min AM LiveFit Chest and Triceps
Thursday:
  • 40 min AM LiveFit Legs
  • 30 min casual walk at lunch
Friday:
  • 15 min Tough Mudder boot camp at lunch
  • 40 min LiveFit Shoulders and Abs after work
  • 30 min run after work
Saturday:
  • 1 hr Crossfit class (10 min warmup/cooldown, 12 min WOD)
Sunday:
  • Does 6 hours of pushing Hubster in a wheelchair through the Milwaukee County Zoo count? I say it does. Holy sweaty!
I tried a CrossFit class for the first time on Saturday. Our new local studio offers free community classes so you can try before you buy. I’ve read a lot about Crossfit, but never actually tried it, and I thought it would be good for a personal trainer like myself to try out. I had a great time! Our instructors were very passionate and knowledgeable about Crossfit and nutrition. By the end of our 14-minute WOD (workout of the day), I was super sweaty, shaking, and exhilarated. My favorite kind of feeling! Seriously, 14 minutes to torched! We did three rounds of the moves, four minutes on and one minute of rest. We did AMRAP (as many rounds as possible) of 15 kettle bell swings, 10 air squats and 5 burpees, oh my. It was even fun to be able to chalk my hands and write on the floor, all hardcore-like.

I am going strong, beginning week four of the LiveFit Series this week. By today, I am already through legs, back and biceps, with a little off-program running thrown in. I should admit that I don’t do as well with eating on the weekends as I would like. Prepping food for 5 days is quite the chore. Prepping for 7…ugh! Plus, most food doesn’t keep in the fridge for that long. Double plus, it was Labor Day weekend which meant several cookout invitations. I tried to keep it clean, but I did have a slice of cake and a few chips. And my hamburger bun was of the white variety, but what gives anyway, right?
Don’t forget to check back here tomorrow, where I’ll be posting Workout #2 of the Workout Stick series. It’s a full-body workout this time, so get ready to work everything!

Broomstick Stretch Workout

Welcome to my first official posted workout. There are plenty more where this came from! I will be releasing two more stick workouts after this, one next week and one the week after. So stop back here and feel free to Pin away. After than, I hope to continue developing even more workouts to share with you all.

So, this first installment is a full-body stretch workout. Print the poster and use the descriptions below to perform your stretch workout. I have taken my inspiration for these workouts from those broomstick workouts that you might notice in magazines, etc. I shared the Workout Stick DIY tutorial last week, so if you want to personalize this workout to your unique style, check that DIY project here! Otherwise, feel free to grab an actual broomstick from your closet or even a thick straight stick from your backyard.

Always remember that a gentle stretch is good, but discontinue any moves that actually hurt.

stick stretches workout
1. Chest Stretch: With a wide grasp on your workout stick, pull the stick up and behind your head until you feel a slight stretch in your chest muscles. Go deeper if your body allows. The stick itself allows you to go deeper into this stretch than your body could alone. Hold the stretch for 30 seconds.
2. Triceps Stretch: Reach behind your back and grasp the stick, one hand from below the shoulder and one from above. “Walk” your hands closer to each other to go deeper into the stretch. Hold for 30 seconds. Switch sides and repeat.
3. Side Stretch: With a wide grasp, hold the pole over your head. Now lean to the right until you feel a stretch in the side body. Hold for two counts. Slowly return to the top and repeat on the other side. Do 8 repetitions each way.
4. Hip Stretch: Using your stick for balance straight out in front of you, (a) raise your right knee to hip height, (b) then rotate out to the side and return it to the ground. Continue in a circular motion for 10 reps. Switch sides and repeat.
5. Glute Stretch: Using your workout stick for balance, sit back into a squat bringing the right ankle over your left knee. Sit back into the stretch. Hold for 30 seconds. Switch sides and repeat.
6. Around the World Stretch: (a) With a wide grasp, hold the pole over your head. (b) In a circular motion, move the stick around to your right, down toward the floor and then up toward the left. Do 4 circles this way and 4 circles in the opposite direction.
7. Calf Stretch: Using your stick for balance, step back into a rear lunge with the right foot, toes pointed forward and front leg bent. Press the right heel toward the floor until you feel a good stretch. Hold for 30 seconds and repeat on the opposite side.
Stretching is so important to do before and after your workouts. It’s an often overlooked and often skipped-over portion of a workout, especially in the face of time constraints. But by skipping stretching, you’re really missing out and robbing your body of some really great benefits! Flexibility helps with everything from proper mechanics to balance to posture and so many things in between. I would especially emphasize performing a stretching routine like this after exercise, while muscles are all warm and receptive to stretching.
Check back next week for your first of two total-body strength routines using your new workout stick!
P.S.: In case you’re wondering, I created this lovely photo collage on Pixlr.com. It’s fun, you should try it:)

P.P.S.: Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form and guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body’s abilities and limitations.

Weekly Workout Rundown

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Monday:
Tuesday:
  • 30 min AM LiveFit back and biceps
  • 30 min casual walk at lunch
Wednesday:
  • 35 min AM LiveFit Legs
  • 15 min HIIT run
Thursday:
  • 25 min AM LiveFit shoulders and abs
Friday:
  • Rest
Saturday:
Sunday:
  • Rest
Oh, you knew I couldn’t rest for 3 days in a row, didn’t you? And I just couldn’t give up running for four whole weeks, so I snuck some in. Nothing too dramatic, just a little 15 minute-er on Wednesday and some intervals on Saturday. Previously, if you remember, I was doing 5 mile runs (1 hour) on Saturdays, in addition to four weekdays of running. I just can’t quite give all of that up yet. What Jamie Eason says about the plan is that these four weeks without cardio are necessary for prepping the body to draw on its fat stores. If you’re a cardio queen, you’re probably pulling your energy from your muscle stores. I don’t remember reading anything quite like this in my NASM textbook, but I’m willing to give the program a shot (with a little bit of cheating built in) since it was created by a bodybuilding phenom.
I am beginning my third week on the plan now, and man is my body sore! It’s a good feeling though. I have never really worked on muscle hypertrophy with intent before. I always did strength training during the week, but never in such a focused way. My weight has just about stayed the same, but I have lost an inch in my waist and hips already. I’ve been sticking to the plan pretty strictly during the week, but I do have hiccups when it comes to the weekends. I do ok for breakfast and lunch, but dinner… We had a birthday party that went well into Saturday night and we had a potluck-style picnic. I’ll admit to a cupcake and a S’more, but they were so delish and part of the party requirements:)
There’s a free CrossFit class in my town this Saturday that I’m hoping to try as well. I’ve read a lot about CrossFit but have never actually attended a class. It will be good for me to see what it’s all about. Saturday is supposed to be a rest day, but we’ll just see about that.
Until next week…Cheers!

FlashFit Workout #1

I can hardly wait until next week when I share my first broomstick workout with you. Since I’m so eager, I thought I’d publish a different workout in the meantime.

My lunchtime workout buddy and I, who hit up the gym every other day at lunch, were doing these workouts before we started training for her upcoming Tough Mudder. My partner wanted something that was hardcore, where we really felt like we did something for the 15-20 minutes we have to work out (hence, the name FlashFit). So, I designed this workout, which switches back and forth between strength and cardio. You’ll do each move for 1 minute, moving right along to the next. I also made sure that we were working every major muscle group using mostly compound moves, to use our short time at the gym more effectively.

I’ve been designing so many more of these FlashFit in anticipation of picking up a teaching slot at work. My amazing workplace offers exercise classes at lunch and after work and I’m on the waiting list to pick up a slot as soon as one becomes available. Hopefully, I will be able to post many more of these soon, so hop on over to my sidebar to subscribe so you don’t miss any:)

You can access the printable PDF file here. There are two different page designs for this workout, because I was experimenting with some publishing software. I personally like the second page better (above), but print whichever one you prefer and take it to the gym with you.

Report back here about how you enjoyed the workout and how challenging it was for you!
If you have any questions about how to do the moves, leave a comment and I’ll get back to you as soon as I can.

P.S. This workout is not for everyone. I designed it especially for myself and my workout partner, so please take into consideration your own skill level. Please consult your physician before beginning this or any other workout program. And as always, honor your body’s abilities and limitations.

DIY Workout Stick

Ever since I saw my first broomstick workout in a magazine, I’ve been smitten. I love how using something as simple as a stick can really change the angles and depth of a workout. It can give you a better stretch, offer you a bit more stability during challenging balance moves, and allow you to move deeper into certain moves.

Today, let’s make a simple fun workout stick, shall we? You can use a regular broomstick–or even a straight stick you find outside–to do the workouts. But wouldn’t it be much more fun to create an artistic workout stick that you can use whenever the mood strikes? I thought so…

Just a quick announcement: now that I’m qualified to be giving some exercise advice, I have put together three separate workouts that you can do with your new workout stick. I’ll be releasing one per week for the next three weeks! So stay tuned for that, and feel free to share on Pinterest!

Workout Broomstick Tutorial

Materials

  • 3/4″ (or thicker) wooden dowel from the hardware or craft store
  • Washi tape
  • Decorative duct tape
  • Acrylic paints (or other wood paint) and paintbrush
  • Any other decorative items you’d like to deck your stick out in


Dowel


Washi tape and acrylic paint

Directions:

  1. If you’d like to change the color of your dowel, use acrylic paint (or any other appropriate paint for wood) and give your dowel a few coats. Let dry. Paint stripes or designs with other paint colors if you’d like and allow to dry completely before moving on.
  2. Now, use your washi or duct tape to create fun patterns and stripes across your stick. I went with a simple light blue and green theme, punctuated by some polka dot decorative tape on the ends.
  3. Feel free to get creative with your stick design. Maybe you’d like to add some rubber elements for a good grip or add tassels to the ends of the stick. Your imagination is the limit!

Voila! Your very own workout stick for any broomstick workouts you might find online or here on my blog. I kept mine pretty simple, but feel free to get creative with your art supplies. It almost feels as though you get to play with a grown-up version of a baton. Check back here next week for my first of three broomstick workouts!

Project Details:

  • Washi tape from here and Target
  • Wooden dowel from Lowe’s
  • Acrylic paints from my own stash (maybe originally from Ben Franklin?)

Weekly Workout Rundown

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Monday:

Tuesday:
  • 45 min Back and Biceps in the AM
  • 20 min casual walk at lunch

Wednesday:
  • 30 min Leg Day
  • 30 min walk at lunch

Thursday:
  • 35 min Shoulders and Abs

Friday: 
  • 20 min Tough Mudder at lunch

Saturday:
  • Rest

Sunday:

  • Rest
I admit, I am having a tough time with the “no cardio” thing. And I just noticed that it’s 4 weeks without cardio, not 2 like I originally thought. I might have to start incorporating some short HIIT bursts in the morning to satisfy my runner’s itch. I mean, I’ve built up all this endurance over time and would hate to just give it up. I wish I knew the science behind this plan to allay some of my questioning. I just don’t feel like I’m doing enough by doing only the strength workouts alone. But if I’m going to do this, I want to do it all the way! And at least I have those Tough Mudder sessions to alleviate some of my need for cardio. And I do admit that it is kind of a nice break from my normal insane workout intensity. I am lifting heavy though, so the soreness does set in every day following a workout.
I’ve been going strong with this LiveFit program though, and I’ve been eating, for the most part, strictly on the plan. I’ve been doing the workouts completely, to failure too. After two full days of “rest,” I’m ready. Bring on Week Two!

Weekly Workout Rundown

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Monday: 
Tuesday:
  • 40 min AM run, 3.1 miles
Wednesday:
Thursday:
  • Rest
Friday:
  • 35 min run, 2.64 miles
  • 30 min Jillian Michaels Shred It w/ Weights
Saturday:
  • 40 min Insanity Power and Resistance

Sunday:
  • Rest

A weird thing happened on my Monday run. I took my dog with me on my run and only grabbed one plastic bag, which we used and disposed of within the first mile. I bet you know where I’m going with this… I’ll spare you the details, but someone saw the unexpected incident and admonished me. Instead of getting defensive, I simply asked him if he happened to have an extra bag. His whole demeanor changed when I told him what had honestly happened and he was cordial about it. It makes for a much better world when we all try to do the right thing, dontcha think? And remember to bring two bags next time!
 By now, I’ve already completed a full day of the Jamie Eason LiveFit Series and going strong. I mean, how can you not be going strong on the first day, right? I was worried about the “no cardio” thing for the first two weeks, but my workout partner and I are still doing our lunch routine, so I do feel the lung burn at least then. I also worried that I might get hungry on the high-protein plan, but I’m actually feeling pretty great so far. I can at least tell you I’m well-hydrated by the copious amounts of water I’ve been drinking. I can’t wait to update you next week on how I did.
How are you doing this week?

Weekly Workout Rundown

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I just noticed I didn’t post my workouts for the week. Here is last week’s workout rundown:
Monday: 
Tuesday: 
  • 35 min AM run, 2.7 miles
  • 30 min casual walk at lunch
Wednesday:
  • 35 min AM run, 2.9 miles, my 30-20-10 plan
  • 30 min, Supreme 90 Day Legs at lunch
Thursday:
  • Rest
  • 30 min brisk walk at lunch
Friday:
  • 35 min AM run, 2.5 miles
  • 25 min Maybe Mudder at lunch
Saturday:
  • 60 min run, 5 miles
Sunday:
  • Rest
  • 20 min casual walk

Well, next week, I think I’m finally going to try Jamie Eason’s 12-week training plan. I like to try different plans every now and then to get my body wondering, try new workouts, and keep from being bored. I’m going to have a really hard time giving up cardio for those first two entire weeks though, so we’ll see if I cheat on that:) I’ve been quite the cardio queen for awhile now, so it’s time to work on my muscular development for a bit. I am a born runner though, so I’m sure I’ll have to sneak a little of it in. I don’t want to lose all the endurance I’ve built up for that either. But I’m looking forward to training my body in a different way.

Right now, I’m trying to get through all the reading, organize the print-offs, and put together a menu plan. This plan definitely requires some pre-planning and preparation. However, it really breaks everything down for you so you don’t have to wonder about anything. There are recipes, food group breakdowns, exercise guides, daily tips and so much more. It’s a wonder, with all the work that went into the plan, that it is absolutely free!

How are your workouts looking this week?