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BOOTY MURDER

So, I started today with a post about kicking my own ass today and I fully intend on doing just that.

Although I’ve been getting my booty workouts in, I’ve been mostly doing them with my bootcamp or with clients. I have FUN, but not everyone is quite at my level. As a result, I’m getting booty work, instead of booty WERK. (we’re all different levels, it’s about pushing yourself as hard as you can).

So, today, THIS is my booty challenge. I can already feel my buns screaming. (Why am I doing this again?)

You don’t need all the equipment: you can do the exercise without the UGI ball, you can do push-ups instead of the modified pull-ups, and you can do everything just body-weight if you have no equipment at all. There’s always a way to modify it to your level.

We can’t all be Zuzana’s!

So, give this a try. I call it booty MURDER.

See the tutorial here: http://www.youtube.com/watch?v=Yy7Dh9HlTWI&feature=watch_response_rev

For many Americans, the word “exercise” is only associated with “gym” and “jogging.” But in order to keep our bodies resilient with age and prevent common injuries that occur from everyday activities (tripping, back aches, strains and sprains), it’s imperative to move in different ways — ways that our bodies are naturally designed to move.

This is the basis of conditioning drills and calisthenics — fitness basics that have virtually disappeared from the modern fitness lexicon. This type of fitness works the neglected muscles in your body — those muscles that keep you from falling when you trip carrying groceries and keep you on your toes when you’ve forgotten you’re at the end of an escalator! By moving in these ways, you train your body to be more nimble, more coordinated and better prepared for the movements of everyday life.

Miss Fit is a weekly column on Blisstree that takes & answers questions about fitness and all the things around it. Big fan over here!

Miss Fit also embodies exactly what I try to do here everyday: encourage you to put yourself first and give you tools & resources to do it, without being too much of a jackass to yourself or to others.

Here were some of my favorite Q & A’s this week

Dear Miss Fit,

When I order off of restaurant menus, I always find myself making a lot of special requests. My friends say this is annoying, but I’m just trying to eat healthy. Is this wrong?

— Melissa C. in Florida

It’s only wrong if you let yourself get bullied by your friends and end up ordering — and eating — something you don’t really want. Ask for no onions, dressing on the side, wheat bread instead of white, whatever. Just don’t constantly apologize when ordering (“I’m sorry, is it remotely possible to get no ice in my bottled lemon water in a chilled glass with two straws?”) and don’t be that indecisive customer who changes her mind nine times while ordering. Then you will be annoying and your friends will be right.

Dear Miss Fit,

A girlfriend always asks me to run with her, but she’s too slow and talks too much for me. Do I say no and risk our friendship?

— Diana P. in New York

Yes, you say no! Why should you sacrifice your run for someone else? You have two choices here: Politely say, “I don’t get a lot of alone time so I really enjoy running by myself, but let’s meet up for coffee afterward if you want.” Or you can say: “Hell no. When you get some real speed and learn to shut the hell up, I will consider it. But until then, outta my way.”

Dear Miss Fit,

I feel like a sore thumb in my yoga class and am considering not going back anymore. Will I ever look like those flexible hippie girls in the front row who can pull off the toughest moves while I’m panting in child’s pose?

— Inflexible in Michigan

Be glad you’re not one of those hippie girls. They smell. Next time you’re distracted by someone showing off with a standing split or looking just a little too good in their expensive yoga outfit, here’s what you need to do: Accidentally fling your yoga block at them. No don’t do that. That’s most un-yogic of me to suggest. Instead, close your eyes. That’s right, closing your eyes allows you to tune out what’s happening around you and focus on you and only you. It’s easy to start comparing ourselves to others in yoga and wanting to compete with our fellow yogis, but just remember, any yoga is yoga whether you’re in child’s pose or balancing all of your weight on one hand. Kinda makes you appreciate the new trend towards blindfolded yoga. Whatever you do, don’t quit. Namaste!

To ask Miss Fit a question, email us at Briana@Blisstree.com with “Miss Fit” in the subject line.

Lights, camera, ACTION!

Asked for your movie playlist suggestions a while back, and I LOVED them! Thanks to those who sent them in! I used them ALL below.

The Workout

This workout is different, mainly because it USES the songs for pacing/reps etc. Most counts are in 8, 16 or 32, or for a set amount of time. It’s more important to me that you choose your own pace, have fun, and do the moves at a level that suits you. This workout is about drama & intensity. Put your all in, and ‘feel’ the moves.

So, I put time & rep “suggestions”, but I’d rather you have fun with this one. Change the order of the songs if you prefer, but try to complete at least 4, two song circuits. It’s intense!

Because you’re going your own pace, you might complete the circuit twice or three times before the songs are up. Depends on your speed. Just try to keep moving as long as you can. Hit pause if you need to!

Playlist at the bottom of this post!

Special thanks to: parauna-vidasaludable, liiightweiiight, dimmsum, humanchameleon, yourspectacularheart! Great suggestions!

Circuits

Songs 1 & 2 - Warm up. Your choice. Get sweaty.

Songs 3 & 4 - Circuit: 32 squats, 32 Jumping Jacks, 32 Alternating Lunges, 30 second run in place. Rest 30 seconds. Repeat 2-3 times (til end of song)

Songs 5 & 6: Circuit: 1 minute run in place (or dance), 16 Tuck Jumps, 8 one legged toe touches left, 8 one legged toe touches right. Rest 30 seconds. Repeat 2-3 times (til end of song). (Psst: these songs are FUN. Dance as much as you like).

Songs 7 & 8: Circuit: 30 seconds plank hold, 8 burpees (or modified burpees - step back instead of hopping back), 30 seconds Mountain climbers, 8 pushups (modified if you like), one minute run or dance. Repeat 2-3 times (til end of song)

Songs 9 & 10: Circuit: 16 Bicycle Crunches, 32 Russian Twists, 16 Right Lunge to Left Front Kick, 16 Left Lunge to Right Front Kick. 30 second squat HOLD. 1 minute rest. Repeat 2-3 times (til end of song)

Songs 11 & 12: Circuit: Jump Rope (2 minutes - any variation you like), 32 Side to side lunges (alternating), 8-16 modified pushups. Rest 30 seconds. Repeat 2-3 times (til end of song).

Songs 13 & 14: Circuit: Mountain Climbers (30 seconds), 16 Hip Raises (on back, push your hips to sky), 16 crunches. Repeat 2-3 times, no breaks. Dance if you must take a break.

Songs 15 & 16: Circuit: 32 squats, 30 second squat hold. 32 lunges. 30 second lunge hold each side (total one minute). 32 Jumping jacks, 1 minute run in place. 1 minute rest. Repeat until you’re done!

Songs 17, 18, & 19 - Stretch, cool down, have fun! OR repeat any of the circuits above for one of the songs.

Song list

  1. Mission Impossible Theme – U2
  2. Mortal Kombat Theme – Mortal Kombat
  3. Holding Out For A Hero – Shrek 2
  4. The A La Menthe – Oceans 12
  5. She’s A Maniac –Flashdance
  6. Jai Ho –Slumdog Millionaire
  7. Mindfields – The Matrix
  8. Lust For Life – Trainspotting
  9. Hold Me, Thrill Me, Kiss Me, Kill Me – Batman Forever
  10. Men In Black – Men In Black
  11. Shout – Animal House
  12. Carmina Burana/ O Fortuna – Jackass
  13. Canned Heat – Napoleon Dynamite
  14. Come Baby Come – Stick It
  15. Driving With The Top Down – Iron Man
  16. Bohemian Rhapsody – Wayne’s World
  17. #1 Crush – Romeo & Juliet
  18. Vindicated – Spiderman 2
  19. Rocky Theme - Rocky

Via Zen Habits

  1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
  2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
  3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.

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You often hear me say the words ‘Kill It’. I always mean it, but I mean it EXTRA hard this time.

KILL THIS WORKOUT!

'Killing It': Pushing yourself 1-2 reps more than you thought you could. Taking tiny breaks instead of big ones when you need it. Getting back on track ASAP & staying focused. Feeling the burn… Got it?

This workout can be done within 16-25 minutes, but will be longer if you dawdle so KILL it! It’s shorter for beginners, but if you’re advanced you can opt to KILL it for the beginner time, OR opt to go for a longer workout. It’s all in the intensity.

If you’re a beginner and you’d rather kill it for a little while longer on some of the exercises, go right ahead! You can adjust this workout, using the times for guidelines. I also added reps in, in case you wanna ‘screw’ the times all together. Do the cardio parts for ‘time’ or for as long as you can, and 12-20 reps of the strength/lower body exercises instead.

Because everyone’s pace is different, you might not complete the whole circuit within the time-frame of the playlist, or they might run longer. Chill… just put the playlist on repeat and you’ll be fine either way. You might want to anyways. :)

How To Do It…

1. Download the MP3’s FREE or stream them below. (Under ‘Buy Now’ you can type 0$ to get them free, but it would be sick/awesome if you wanna donate a little something to the band. They’d be giddy either way). If you choose ‘free’, maybe a Facebook like, or a tweet to say thanks either way! Tell them I sent you, they love me!

2. Warm up for 5 minutes & stretch if you need to.

3. Press Play.

4. Complete the 3 circuits twice, taking the right amount of time to rest for your level. Do circuit 1 twice, then circuit 2 twice etc…

5. Cool down and stretch it out with a little ‘Dome Money’. Restart the playlist if you haven’t finished up before it’s over (playlist runs roughly 20 minutes)

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POP Pilates: Abominable Abdominals

After bootcamp last night, THIS was my ab workout. Serious, serious stuff!

Give it a try if you dare. It’s a tough one! You might like the playlist too. :)

See more from Cassey, at Blogilates.

We’ve all seen them, we’ve all been annoyed by them. Hell, we’ve all MADE this list at one point or another!

Check out the Top 12 fitness personalities you’ll likely encounter at the gym via 12Most.com.

"Fitness is a bit of a culture in itself, a community, a family of sorts, and perhaps a place to find some fun and funny characters. For those of you that are regulars at the gym you may begin to get to know those that have a similar routine to you (at least as far as your time arriving at the gym), and the longer you stay at one workout facility, the more you get to know others there. And over time you may start to see some funny things." - Daniel Newman

1. The Poser:

This person spends more time In the mirror checking themselves out then they do lifting weights or running. A regular Arnold they may think? Usually a regular provider of a laugh. By the way, that cut off tee is not helping you out!

2. The Chatter:

This particular person never actually works out, they peruse the gym, machine to machine and they talk up anyone and everyone. They don’t even know you but they think they are your best friend. How is the wife, the kids, the dog? Um I’m single without kids, but my cat is okay?

3. The Duffle Bagger:

This is usually a guy, but isn’t limited to only men. This gym rat carries a bag around the gym that holds enough for a week stay in the wilderness. They have tape, grips, wraps, belts, and of course a giant container of protein. Ironicalliy, this person rarely has clean clothes and is rewearing the same outfit that has been in that bag, in their trunk for a month straight (or longer).

4. The Walking Billboard:

From the time they pull in you can see the rear window bumper sticker with the Under Armour logo. Perhaps even an “UndArmr license plate on their car? They get out of the car in the newest gear. From their socks to their visor everything has a logo. It is the same logo and they are in perfect harmony. This person isn’t being paid to advertise, but don’t tell them that.

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Excerpt from 'Teach Yourself To Stick With A Fitness Program' via Huffington Post

Today is the day! You have finally decided to make that body transformation you always wanted. Are you feeling a little déjà vu? I know, I know, you have been here before, but this time it’s going to be different. You have the perfect plan, the perfect gym — everything’s perfect. Wait! Isn’t that what you said last time?

I want you to stop for one second, take a deep breath and ask yourself, “Why do I always start off with good intentions and wind up with fatter thighs?”

Don’t despair, the two hardest things pertaining to fitness are starting a program and sticking with that program. So you got the first part down, now how do you get over that hump? What is stopping you from following through? Why can’t you wear skinny jeans, or have a perfectly etched mid-section that is reminiscent of a Greek God? Why, Why, Why? I will let you in on a little secret: If you really are going to make it happen this time then you need to make sure your mind and body are in sync.

Six Tips To Exercise Your Mind:

1. Only use positive words when talking. If you’re constantly telling yourself “I can’t,” you may convince yourself that’s the truth. Replace those negative words with positive ones! Tell yourself you will do your best or that you will try your hardest instead.

2. Use words that evoke strength and success. Try filling your thoughts with words that make you feel strong, happy and in control of your life. Make a concentrated effort to focus on these words rather than those that make you feel like you are failing or incompetent.

3. Practice positive affirmation. This means you repeat a positive phrase to yourself on a regular basis like “I deserve to be fit” or “I am worthy of love.” Believing that these things are true and reminding yourself of it can help give you a more positive outlook on life.

4. Believe you will succeed. There is nothing like believing in yourself to create a successful reality. Give yourself the benefit of the doubt and believe that you will succeed at fulfilling your goals. Block out all of the negativity and clean house when it comes to less-than-positive friends.

5. Analyze what went wrong. Give yourself some time to think about the things that led up to your current situation so you can avoid future mistakes and look toward a more positive tomorrow.

6. Mentally focus on your “personal goal.” If you surround yourself with positive people, you have a much better chance of succeeding. Having some positive support will help make you stronger mentally.

Quick & Dirty Thursday Workout!

A. Burpees
B. Pushups
C. Jump Squats

This workout isn’t complicated, and most of you will be able to finish it in only about 10 minutes.
10-9-8-7-6-5-4-3-2-1
Directions: Do 10 Burpees, 10 pushups, 10 jump squats…. then 9 Burpees, 9 pushups, 9 jump squats… work your way down all the way to 1!
** Modify the moves as you need to.
CHALLENGE: Instead of 10, start at 15 (or 20) and work your way down to 1 (or as far as you can). You can also go all the way down to 1, then move back up the pyramid.
Ready? Set? GO!!
Do It In The Pool - Weekend Workout Circuit

Quick & Dirty Thursday Workout!

A. Burpees

B. Pushups

C. Jump Squats

This workout isn’t complicated, and most of you will be able to finish it in only about 10 minutes.

10-9-8-7-6-5-4-3-2-1

Directions: Do 10 Burpees, 10 pushups, 10 jump squats…. then 9 Burpees, 9 pushups, 9 jump squats… work your way down all the way to 1!

** Modify the moves as you need to.

CHALLENGE: Instead of 10, start at 15 (or 20) and work your way down to 1 (or as far as you can). You can also go all the way down to 1, then move back up the pyramid.

Ready? Set? GO!!

Do It In The Pool - Weekend Workout Circuit

The DVD: Look Better Naked, DVD Workout by Michele Promaulayko, editor & chief of Women’s Health.

The PROMISE: “6 weeks to your leanest, hottest body ever!”

Nothing terrifies us like the thought of being naked, or at least that’s what Michelle Promaulayko claims.   At the helm of the self-proclaimed “fastest growing women’s health & fitness magazine” she’s devoted her professional life to gaining insight into the minds of women everywhere. She developed her ‘Look Better Naked’ program to tackle the physical & mental sides of loving yourself more in the buff with a thoroughness that very few people would be able to achieve.

Look Better Naked on DVD is only one part of her multi-faceted program which includes a step by step book, attitude adjustment, beauty makeover, nutritional plan & other fully illustrated workouts beyond the DVD. The claim that it will give you the best body ever in 6 weeks is meant to be fulfilled in conjunction with this plan: not the DVD alone.

To keep things simple (and because I don’t have 6 weeks to devote to her program) I’ll be reviewing the DVD on its own. I did each of the 2 workouts twice, once each individually and once back to back. The DVD allows both options.

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The holiday season is upon us. Time is in short supply, food is NOT, weight gain’s expected and stress is rampant. Bah!

For those of us trying to maintain or lose weight this season, it’s a virtual disaster. We are pushed to our limit with temptation and have even less time than usual to devote to working out & meal preparation. It’s one of the reasons why I hang on to my fat pants every year, just in case.

Two things that I hate. Feeling guilty for doing what I want to do, and feeling restricted in my choices. Now, you can’t expect yourself to be perfect. In fact, it’s the very last thing you should try to be. So instead of trying to be perfect, try to be a bit smarter.

Here are my tips, so you can avoid the bulge and still indulge.

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