Motivational Phrase #17

"Out of clutter, find simplicity, from discard, find harmony, in the middle of difficulty lies opporunity.”

– Albert Einstein

Plyometric Track Workout

Plyometrics. Jump-training is what it means. Plyometrics are a great way to incorporate strength training and cardiovascular training. Jump training requires the body to generate power through the muscles for quick moves. Incorporating plyometrics into your fitness regimen will help you improve both your strength and cardiovascular ability.

Here are the moves in the workout:

1. Carioca

- Quick feet drill (Also known as a 'grapevine').

2. Side Shuffle

- Stay low in a squat with minimal upper body movement.

3. Power Skips

- Swing hard with the arms and get high off the ground.

4. High Knees

- Aim for the knees to come above the hips as quickly as possible.

5. Glute Kicks

- Take small steps and try to literally kick your glutes every time.

6. Lunges

- Take large steps and go slow with perfect form.

7. Squat Jumps

- Leap as far forward as possible and hold the squat once landed.

TRI-FAT BLASTER VIDEO

Here's a video of the Tri-Fat Blaster workout:

Beginner - Start with 4 reps

Novice - Start with 10 reps

Advanced - Start with 20 reps

Healthy Recipe - Jello Pudding Pops

Need a healthy substitute for ice cream or sugary frozen treats?

- Try JELL-O Pudding Pops

RECIPE:

1 package JELL-O Chocolate Sugar-Free Pudding

2 cups Fat-Free Milk

1 cup Sugar-Free Cool Whip

1. Beat pudding mix & milk in medium bowl with whisk for about 2min.

2. Stir in Sugar-Free Cool Whip.

3. Spoon mix into small paper/plastic cups.

4. Insert wooden sticks into the middle of each.

5. Freeze for 4 hours or until firm.

- To remove from cups, run under warm water.

Cravings & Healthy Alternatives

Cravings. Everybody gets them. What to do with them? Select a healthy option to satisfy them.

Craving: Sweets

- Opt for something close to what you're craving. I personally like to use Weight Watchers Snack Cakes.

- Put them in the fridge for a cooler taste.

Craving: Cereal/Breakfast food

- Cereal can have hidden amounts of sugar. It is better to make your own cereal or have a healthier breakfast.

- Granola and fruit can be a great homemade cereal. Steel cut/Rolled oats mixed with fruit can provide healthier oatmeal rather than instant oatmeal (lots of sugar).

Craving: Crunchy

- Trail mix or any nut mix is a great, healthy way to satisfy this craving.

Craving: Salty

- Try popcorn, pistachio nuts, Sun Chips or Pita Chips.

Cravings are hard to assess and overcome successfully.

Tips to address cravings in a healthy way include drinking water prior to choosing a snack.

Break up the snack with an activity. Instead of eating all at one time. Have a bite, walk around or do something.

Start small and make big changes!

Motivational Phrase #16

“Never, never, never give up.”

- Winston Churchill

TRI-FAT BLASTER: 3 Moves to BLAST FAT

No time for the gym or an entire hour workout? Here's a great workout using just a medicine ball/sandbag and a kettlebell. There are only three moves, but this workout is a great way to challenge your level of conditioning.

If you think you're fit, try this workout!

Three moves to blast fat:

Move #1 - Kettlebell Swing

- Using kettlebell of appropriate weight, grasp kettlebell with both hands on the handle.

- Lower into squat and swing the kettlebell up to shoulder height.

- Keep arms flexed throughout the move and contract your core.

- Lower the kettlebell back down while lowering into a squat again.

Move #2 - Medicine Ball Slams

- Place medicine ball in front of you.

- Lower into a squat and pick up the medicine ball.

- Keep arms flexed and raise ball up over head.

- Contract core and throw the medicine ball onto ground in front of you as hard as possible.

Move #3 - Burpees

- Begin in a standing position.

- Drop into a squat with your hands on the floor in front of you.

- Kick your feet back, while simultaneously lowering yourself into a push-up.

- Immediately return your feet to the squat position, while simultaneously pushing up with your arms.

- Leap up as high as possible from squat position with your arms overhead.

Sequence of Beginner Workout:

Move #1 - Repeat 4x

Move #2 - Repeat 4x

Move #3 - Repeat 4x

Move #1 - Repeat 3x

Move #2 - Repeat 3x

Move #3 - Repeat 3x

Continue this pattern until you perform each move 1x.

Sequence of Intermediate Workout:

Move #1 - Repeat 7x

Move #2 - Repeat 7x

Move #3 - Repeat 7x

Move #1 - Repeat 6x

Move #2 - Repeat 6x

Move #3 - Repeat 6x

Continue this pattern until you perform each move 1x.

Sequence of Advanced Workout:

Move #1 - Repeat 10x

Move #2 - Repeat 10x

Move #3 - Repeat 10x

Move #1 - Repeat 9x

Move #2 - Repeat 9x

Move #3 - Repeat 9x

Continue this pattern until you perform each move 1x.

Good Luck and Get Conditioned!

Motivational Phrase #15

“Begin anywhere.”

- John Cage