Great Workout Programs

Thursday, October 31, 2013

3 Simple Exercises to Help Fight the Holiday Bulge


imageThe holidays are coming up, and whether you're in shape or not, you'll probably put on a couple extra pounds. The easiest way to avoid it is portion control. Those two evil words really are the only key to keeping off the weight.

But let's be honest. It takes super human strength to use portion control when you're surrounded by candy, pumpkin pie, ooo... that delicious turkey dressing, cookies, etc.

Of course, you could always try motivating yourself by saying, "If I put it on, I have to take it off." But we all know how successful that is.

So, here's three exercises you can do that will help you shed that excess turkey weight and get a flat tummy.


Set up:

  1. Lie face down on the floor.
  2. Prop your upper body up on your forearms so that your elbows are at a ninety degree angle and positioned directly below your shoulders.

Let's do it:

  1. Lift your body up off the floor so that your lower body is supported by your toes, while your upper body remains supported by your elbows.
  2. Squeeze your glutes and core to avoid sagging.
  3. Your body should be in a straight line, no arching or drooping through your back.


Hold for 10 seconds. Rest 10 seconds. Repeat 4 more times. (Build up to holding for 30 seconds, with a 10 second break.)


To kick this exercise up a notch, try lifting one leg at a time. You can make it a little tougher by lifting and holding.


Set up:

  1. Beginning in the same position as you did in the pank, rollover onto your right side, with your left leg on top of your right.
  2. Keep your torso supported with your right forearm

Let's do it:

  1. Lift your hips so your body is in a straight line from your head to your toes.
  2. You can either put your left hand on your hip, or stretch your right arm up in the air.
  3. Squeeze your glutes to keep from sagging at the hips.


Hold for 10 seconds. 10 second break. Repeat 5 times each side.


Be careful not to allow your torso to rotate.


Set up:

  1. Stand with your feet shoulder width apart.
  2. Interlace your fingers behind your head. (not behind your neck).

Let's do it:

  1. Squeeze your abdominals and lift your right knee toward your left elbow, while at the same time bringing your left elbow down toward your right knee.
  2. Touch the two joints together, pause, return to start.
  3. Alternate sides for one set.


See how many you can do in 30 seconds, while still retaining correct form. Take a 30 second break. Repeat 4 more times.

Toss in a jump rope, or burpees, and you've got quite a workout! To get an idea of just how challenging it is, give this mini-workout a shot!


Side plank


30 seconds of jump rope (use an invisible rope if you don't have one)

3 rounds equals a set. After 3 rounds, take a 30 - 60 second break. Then, go at it for another 3 - 5 sets.

Lastly, don't forget to stretch before and after every workout.

Yochana E Coleman, EzineArticles Basic Author[This is the latest article I published at ezine articles.  If you enjoyed the article, please pass the link along.  Thanks!]



7 different lunges to prepare your legs for skiing!

Earlier this week, I got on the subject of skiing because it's what one of my cousins loves to do, and I envy her because my knees and ski's hate one another.

Which got me thinking about some of you who love to ski, BUT! You're legs are pretty weak and you can't be out on the slopes long. So! This vids for you!

Lunges are the best exercise you can ask for to build up your leg strength and endurance. But, they can get old pretty fast. A polite way of saying, "boring."

In this vid, Kate takes us through 7 different lunge variations to keep us entertained. All I can say is - good luck. :)



Wednesday, October 30, 2013

Challenge Jump Rope Day!

So far this week, I've posted videos on: upper back, abs, and a dumbbell workout. I say we mix it up today with this one - JUMP ROPE!!!

Here's the game plan:

Jump rope 30 seconds

Reverse prisoner lunges 30 seconds

Jump rope 30 seconds

3 pt push ups 30 seconds

Jump rope 30 seconds

Recovery plank 30 seconds with or without alternate leg raise

3 - 5 sets.

Check out the vid below, and as always, if you liked today's workout pass it on to a friend!

Also, you can check out Shawna Kaminski's Challenge Jump Rope workouts here: Challenge Workouts.

PS:  If you don’t have a jump rope, use an invisible one!  Smile


Tuesday, October 29, 2013

What Makes Having Six Pack Abs So Popular?

(This is an article I wrote recently for ezine articles.  Hope you enjoy it!) 

Think about the moments when you really want to look your best:

  • high school/college reunions
  • wedding day
  • that first date
  • family reunions
  • holiday get-togethers
  • summer, a.k.a swimsuit season

The last one is probably #1 on everyone's list. No one wants to go to the beach looking like a beached whale. You never know when a whaling ship might come by and accidentally harpoon you. Talk about ruining your holiday.

Anyway, moments like these make us self-conscious of our fat stomachs. Surprisingly, it's not our floppy arms, which with a good breeze could knock the person behind us backwards a good 50 feet, but our bellies.

Why the belly? Why is it so important to us? Because a flat belly looks better than one sticking out beyond our feet.

Most of us are thinking more about looks than anything else when it comes to having a flat tummy, but not everyone. Some are into dropping the spare tire for health reasons.

Ask your doctor, and he/she will tell you that the extra weight we carry around our midsection can lead to more serious medical conditions, such as: strokes, heart-attacks, and diabetes.

A lot of folks don't take the idea of excess abdominal fat leading to diabetes seriously, and they should. I used to work in the typing pool for SSD/I, and every time a person applied for disability due to diabetes - without fail, the person was always overweight. So, diabetes and that gut really do go hand in hand.

Do your really need six pack abs to be healthier? No. Absolutely not. The key is reducing your abdominal fat till you have a flat belly. A flat belly doesn't mean six pack abs.

So, what are the benefits of reducing your belly fat?

There's a saying that goes, "To be fit as a fiddle, you must tone down your middle." So, one of the big benefits is you'll be healthier and have more energy. Why is that? Because you'll be eating healthier, and exercising. Any time you get that blood flowing, you always feel better.

Rather than be all slouched over like the Hunchback of Notre Dame, your posture will improve and you'll walk straight and tall. Straight and tall is sexy.

Because of your improved posture, you'll experience less back pain, and in some cases you will eliminate it altogether.

Best of all, when our belly is flat, our confidence improves, and in turn, so does our attitude.

And, by the way, confidence is sexy.


Yochana E Coleman, EzineArticles Basic Author


(Article Source:



Tuesday’s Vid: Dumbbell Workouts for Women!

I know not all of you like doing just bodyweight workouts, and neither do I.  The older I’m getting, the quicker I get bored, so I love mixing my workouts up.

So, here’s a fantastic dumbbell workout today.  Enjoy the Aussie accent!  And again, if you enjoy today’s workout, pass it on to a friend!  And if you want to check out more of Kate’s workout tips, etc.  you can go here to check out her blog:  Kate’s blog.


World’s Best Fat Burning Workout (Using just a pair of dumbbelss) with Kate Vidulich


Monday, October 28, 2013

Monday Torture: 3 Side plank killers

3 Unique Side Plank Variations (you've never tried)

Side planks are far from being one of my favourite exercises, which is why I thought it’d make a great one for today! 

If you like it, share with your friends!  And!  If you like this workout, you can check out Kate’s other stuff here on her blog.  Kate’s blog.



Sunday, October 27, 2013

Upper back exercises to help you get ready for skiing!

I have a cousin who loves taking her family skiing.  So, it’s because of her that I’m posting this really great find on strengthening yourself up for the slopes!

I imagine it seems a bit odd to be talking about building up your upper back, when skiing appears to be all about the legs.  But, it’s just like with running, the stronger your back, the stronger your core, the better your endurance. 

Our body parts work together as a team, so each member has to be kept in shape so it can support the other.  So, check out Judd Jones’ 6 tips to a great year.  Smile

Time to ski! - Coeur d'Alene Press Sat, 05 Oct 2013 07:06:47 GMT

Although there is not as much focus on upper body strength training for skiing, it is a great idea to include upper back exercises such as rows or pull-ups and also add some sets of upper body exercises for the shoulders, chest, triceps and biceps to ...



Wednesday, October 23, 2013

Bodyweight workout special!

Hey guys!  I’ve got a brutal workout for you that I just received in an email from Craig Ballantyne.  Give this one a try!

Craig’s Tuscan – Energy Bodyweight Workout Routine

The 4 – minute pushup test.  How many can you do?

Followed by an excellent “Bodyweight Countdown Ladder” workout.

Prisoner Squat – 20 reps

Close-grip Pushup – 20 reps

Alternating Lunges – 20 reps per side

Mountain Climbers – 20 reps per side

Do each exercise without resting between them.  In the next round, do 19 reps per move, and so on until you count all the way down to just 1 rep.  This should take about 25 minutes.

You could also start at 15 reps (intermediate) or 10 reps (beginner, with NO lunges).

Alternatively, you could do an ascending ladder for some of the exercises, starting at 1 rep and counting up with each set.

The variety in exercises and rep ranges is almost endless.

If you have any friends you think might enjoy this workout, send ‘em along!  Why not compete against each other and see how you do!  Smile

Also, something I really encourage you to do is check out Shawna Kaminski’s and Kate Vidulich’s workout programs.  You can do them anywhere from 8 – 20 minutes, and play mix and match.  It’s impossible to get bored with their routines.  Smile



Tuesday, October 22, 2013

What does being fit mean to you?

excellenceWhen I was a little pup (i.e., in my teens and 20’s), the idea of being fit meant big muscles, the ability to lift a VW Bug, and have a spectacular athletic body that made everyone around me weep with envy.

Thing is, I didn’t want any of the above.  I just wanted to be able to survive my karate classes without dying on the floor. 

I put in a lot of hours training outside the dojo (place where you learn).  I lifted my brother’s weights (when he wasn’t looking), did a ton of kicking and punching at walls, and a lot of reading.

I read everything I could get my hands on so I could learn to be the best martial artist I could be, not too mention, learning what being a martial artist actually was.  I gave it all I had.  It worked, and I did. 

What I learned during those “little pup” years, was you can workout and train all you want, but you’re cheating yourself if you don’t get in the book learning.

Why is it important?  We’ll get into that tomorrow.

See ya then!  Smile

PS:  If you know someone who might enjoy this post, send ‘em along! 



Sunday, October 20, 2013

Monday Morning Challenge Burpee 5x5!

(Posted Sunday, but meant for Monday.  Google wasn't very cooperative.)  

Hey everyone!  Hope y’all had a great weekend.  I’m finally back and ready to get on with my Challenge Burpee game plan. 

Last week, I thought I was ready to start back in, but I found out real quick like that the bug I had took more out of me than I realised. 

So, new week, new body, ready to rock. 

Here we go!  Picked out this little ditty from Shawna Kaminski’s youtube page.  I like it.  It’s short, sweet, and as always, you can do as many as you want, for as long as you want. 

Hope you enjoy it!  If you think any of your friends would like to give it a go, send here!  Also, if you give it a go, leave a comment and tell me how it went!  :)

Best of luck, and make it a great day!

Tuesday, October 15, 2013

5 Easy Meals for Busy Mom’s, and Folks Who Hate to Cook.


I've been sick for over a week because I haven't been taking care of myself:

1. I haven't been eating properly, because I get tired of fixing meals.

2. I haven't been getting enough sleep.

Both of those equal - you're going to get sick, and I did.


I joined the crock pot for 30 days challenge!  It's working, and I'm eating great meals.

I'm trying to get to bed before midnight.  It's not that I stay up on purpose, it's just some freakish, post-menopausal thing I'm going through. 

So, I'm setting an alarm to let me know it's time to go to bed.


So, I'm looking for something cool today in the line of food, and came across this really good one from Gordon Ramsay!  5 fast meals.  It's only 3:59 long, and totally worth it, so give it a look!

PS:  If you think a friend would enjoy the vid, send them here.  :)


Healthy Fast Food–Gordon Ramsay



Should you exercise if you’re sick?

That’s a really popular question, and an important one, especially for parents whose kids are involved in sports.  They can get really stubborn when it comes to not wanting to miss a game.  Smile

And occasionally, the parent will break, go against their better judgment, and give in. 

So what do you do?  If they over do it, they can make themselves sicker. 

Well, hopefully this will help you out the next time your child challenges you, or you challenge yourself.  

I did a bit a searching to see when it’s ok and when it’s not ok play, and here’s what I found:

Because exercise may help to boost immune function, it's usually safe to exercise with a cold as long as you listen to your body.

Still, if you exercise with a cold, it's important to listen to your body. Sometimes cold medications such as decongestants can increase your heart rate. In addition, your heart rate is increased with exercise. The combination of exercise and decongestants can cause your heart to pump very hard. You may become short of breath and have difficulty breathing.  --Web MD


Exercise is usually OK if your signs and symptoms are all "above the neck" — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat. Consider reducing the intensity and length of your workout, though, or you may feel worse. Instead of going for a run, take a walk, for example.

Don't exercise if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach.

Don't exercise if you have a fever, fatigue or widespread muscle aches.Mayo Clinic

And, there ya have it!  Straight from two very reliable sources.  Smile 

Hope it helps!



Monday, October 14, 2013

Day 10–14: She crashes and burns…

Yip, I crashed and burned.  I picked up some kind of bug last week, and I’ve been down ever since. 

Not being able to workout when I’m enjoying the Challenge Burpee program so much is really discouraging.  I feel like I’m gonna have to start all over from scratch by the time I can get back to burpees, and my jump rope.  I really miss it. 

But, I also know not to touch it till I’m fully better.  Once I start exercising, I tend to lose every ounce of common sense I have.  Smile

So, since I haven’t been able to do the Challenge Burpee program, I’m using my Gold’s Gym stretch bands. 

The pic isn’t the ones I have, but for those of you who don’t know what they are, this is what flat stretch bands look like.

They’re really, really great.  So, I’ve been using them to work my upper & lower back, shoulders, chest, biceps, triceps, abs, quads/hamstrings, and calves.  One things for sure, they really build up your grip.

Anyway, so that’s what’s been happening to me and the Challenge Burpee program.  Hopefully, I’ll be back on it in a couple days.  Meanwhile – I’m banding it.  Smile

PS:  Do you workout when you’re sick?  Leave a comment and share your ideas and tips!



Brutal Monday Challenge

Well, ladies, I’d love to join you on this one, but I’m still sick.  Annoyed

But you’re not!  So try this one out from Shawna Kaminski

Challenge Jump Rope and Burpee Combo!

The burpee itself isn’t all that tough – it’s the jump rope that’ll get ya.  So, give it a shot, and leave a comment and let me know how you did.

PS:  If you think this is a pretty cool workout and think a friend would enjoy it, or someone you don’t like and would love to see them suffer, send ‘em here! 

Also, take a look in the upper right hand corner of this page.  See the “subscribe to my weekly newsletter?”  I just added another freebie for signing up. 

Someone on facebook asked me last week for a sample burpee workout, so I put together a little ebook, and now it’s a freebie!  So, sign up and enjoy!  Smile



Tuesday, October 8, 2013

Celebrate Kate’s birthday & call her every name in the book at the same time!

No, not that Kate, I’m talking Kate Vidulich.  “Who the heck is she?”  She’s a fitness nut who’s celebrating her 29th birthday.

And to help us all celebrate with her, she’s offering 24 accelerators for only $9.00!  What are accelerators?  The very things that will make you call her every name in the book.

Accelerators help you burn even more fat than you would in your normal workout.

Here's what you get:

  1. 8 Minute Interval Accelerators (40 pages)
  2. 12 Fat Loss Accelerators for Ultimate Legs (48 pages)
  3. Accelerator MRT 30 (30 min workout/36 pages)
    • There's lots of pics with full descriptions showing how each exercise is done, including mistakes people make when doing that particular exercise.
    • Tips on workout safety.
    • They’re adjustable to fit whatever fitness level you’re at.
    • Workout guidelines for how to use each program.
    • and more!

Equipment needed:

  • dumbbells (or a couple small kids),
  • a jump rope (or you can fake it),
  • and your own body weight (no escaping that one). 

Head over to her site and check it out!  Totally worth the buy! Her $9 deal ends tomorrow at midnight.


partial image of mrt 30 book

Click the pic!


PS:  Click on her post for today, Oct. 8, to learn more.  When you buy, she’ll offer 3 more awesome deals before your order is complete.  If you’re not interested, just click that you pass forever. 

Btw, if you think one of your friends would be interested in adding some new excitement to their workouts, send them here!  Smile  Thanks!

PPS:  Don’t forget to sign up for my weekly newsletter to keep up-to-date on the latest specials, tips, and more!


Monday, October 7, 2013

Day 9: Challenge Burpee, workout #10


The Challenge Burpee program has 21 different challenges to take on.  Some are kinda easy, and others will make you suicidal.  Smile

I went for #10 today.  I’m not going to be shy about it.  Give this one a shot, and then go buy the program.  It’s seriously worth it.

  • 5 reverse lunges (each leg)
  • 4 decline push ups
  • 3 burpees (I picked sit outs from Shawna Kaminski’s Big Book of Beautiful Burpees)
  • 2 prisoner squats
  • 1 burpee pull up

The challenge – see how many rounds you can do in 6 – 10 minutes.  You gotta keep correct form.  So, no sloppy stuff.  If you’re getting sloppy – quit.  Otherwise, you might hurt yourself, and there goes the fun of the challenge.  Smile

I made it 3 rounds in 5 minutes.  At the end of the 3rd round my burpees got sloppy, so I quit.


Burpee sit outs:

“Hands up, hands down, hop feet out into high plank position, push up, bring knees close to elbows, slide right foot under left arm to side, twisting trunk, return to 4 point position, repeat on other side, jump up.”

Burpee pull up:

“Hands up, hands down, hop feet into high plank, push up, hop feet back in, vertical jump, pull up.”

Explanations from, “The Big Book of Beautiful Burpees.”

Seriously folks, pick up the program.  No matter how short on time you are, this program eliminates the excuses by laying out some super great and fun workouts you can do in any amount of time you want.  Smile

So, give it a shot and post how you did!



Lay off the excuses…

So many people make up excuses that they can’t lose weight.  It’s just too much effort to get that 10 – 30 pounds off. 

Well, toss every lame excuse you’ve got out the window, and meet the Schwartz!  Schwartzie is a good friend of mine from back home in Brooklyn, NY. 

She’s a diabetic, and has half a dozen other things wrong with her.  Schwartzie was convinced she’d always be fat.  Well, not fat – try down right massive.

It started as a kid.  She ate so much her dad put a lock on the fridge, and was afraid she’d eventually eat the lock.  Not kidding!

Eventually she realised she had to get the weight off.  This pic says pretty much everything about her journey:



So, how’d the big ol’ thing lose over 150 pounds?  Very simple.  She did it with portion control and lifting weights every day.  That’s it.  No fancy shmancy stuff.  No big treadmill.  Nothing but her dumbbells, portion control, and determination.  That’s it!

When Schwartzie was roughly the size of a baby elephant, she could barely walk to the end of the block without panting.  Now she walks everywhere, and is really enjoying life again.

It took her around two years to pull it off, but she did it.  To make sure she keeps it off, she keeps the above pic on her fridge.

So, how’s your excuses looking now?  Smile


[All comments on Schwartzie’s size are because she and I joke about how big she was.  It’s not being rude.]  Smile

PS:  Schwartzie says to put her pic on your fridge, and use it to inspire yourself that anything is possible!  Click on the pic for a larger size and print it out.

The Schwartz sent me three of her original 8 x 10 pics, if anyone wants one.  Email me with your address, and I’ll get it out to you.




Sunday, October 6, 2013

Day 8 Challenge Burpees: Set a new record!

Set a new record this evening with my jump rope!  39 skips!  Go, me!  I also got in several burpees for the fun of it. 

I haven’t been jumping back with the burpees because of my knees and lower back, but I was able to tonight and felt a lot stronger. 

To strengthen my shoulders and upper back faster, I’m adding in a piece of yoga’s sun salutations and tweaking it:

  • plank to push up into cobra
  • back to plank
  • push up into downward dog
  • back to plank
  • push up into downward dog
  • repeat series

 Haven’t decided tomorrow’s workout yet.  I prefer waiting to see how I feel before picking something from the Challenge Burpee book. 

Anyway, that’s it for today! 

What are your workout plans for the week?


Best food guide in the world? Your body.

7 Varieties2

“First rule of thumb: Listen to your body.  Pay careful attention to how different foods make you feel and from that develop your own handful of do’s and don’ts.” 

--Sean Covey


Friday, October 4, 2013

Days 5 & 6: Challenge Burpees

Day 5:

Picked up a new fitness ball (kittens killed the other one), flat stretch bands, and an adjustable weight jump rope.  Smile  The jump rope was because Shawna’s Challenge Burpees program has it listed.

All the toys are Gold’s Gym, and since the adjustable weight jump rope gets a bad rap on ratings, I’ll be doing a video, yip, video review of it. 

Anyway, here’s my fitness journal entry:

  • 15 min Gazelle Edge
  • Lots of rope skipping & band work
  • No burpees

Right foot started hurting again on the Gazelle, and right knee is bugging me. [I’ve had problems with that foot ever since I dropped something heavy on it and landed myself in Urgent Care, earlier this year.]

Day 6:

  Round 1 Round 2 Round 3 Round 4
Skip rope





Burpees/with mtn climbers/no pushup

[mtn clmbr #, not # of burpees]




  Round 1 Round 2 Round 3 Round 4
Pull ups





Burpees (same as above)





So how does that work?  Skip rope, drop immediately into burpees.  Rest a minute after round 4, before starting next set.

Number under skip rope?  ROFL  That’s how many I made it to before mucking it up. 

It wasn’t super intense because I’m really tired, but what was important – I got in my workout, and I gave it my best.  Smile

Hope you had a great week, and got in some awesome workouts!  Make it a fun weekend!



PS:  If you haven’t had a chance to check out Shawna Kaminski’s Challenge Burpee, give it a look.  I’ve gotten in my first week, and I think it’s a pretty fantastic program.

You might also want to check out her blog.  She’s got lots of great stuff there!  Challenge Workouts.



Wednesday, October 2, 2013

Day 3 & 4: Challenge Burpee!

Got behind yesterday and didn’t get in my update. 

Day 3:

Today’s workout was the same as Sundays, except instead of doing it 3 times, I did it 5. 

I also split up my workout.  Later in the day, I went for a 15 minute walk.  After two minutes, I did a burpee.  Smile  From there on, every minute I did a different burpee variation.  The faster the burpee, the more time I had to recuperate. 

It made my walk a lot more fun, and confused the cats, because they’re used to me just walking.  Kinda took the fun out of it for them.

Day 4:

Today has been a bit of a tosser.  My right knee hurts from me not doing a proper burpee yesterday, so I haven’t done much of anything.

Actually, that’s not totally true.  I spent some time this afternoon trying to workout how I managed to make my knee hurt, and experimented with a simple burpee again and again. 

Took a bit of playing, but I finally realised I’m too far forward when I go to get up, so my knee is past my toes.  No good ever comes from that.  At least I know what to avoid tomorrow.  Smile

Hope everyone’s had a great day!