My Current go-to Move: Shoulder Press Jack!!

One of my fave additions to any workout is the shoulder press jack.  It provides a killer combo of boosting your heart rate, toning up your arms, and involving basically every other muscle in your body as well {especially that core!}  Here's the breakdown:

• Stand straight, feet together.  Hold dumbbell in each hand at shoulder level. Stand tall & keep tummy tight and pulled in to protect your spine during the bouncing movement involved in this exercise!


• Perform a jumping jack and shoulder press simultaneously.  As feet land spread apart, arms should reach their highest point.  As feet jump back together, you should be back in your starting position.  


• Perform 20-30 reps per set {2-3 sets!} w/ as much control as possible. Don't let weights hit shoulders on the way down!


• Annnd, BREATHE to the rhythm of your jump.  Holding breathe is a SUPER common mistake.  Don't fall into it!

Try adding this move to the middle of your current exercise routine to re-elevate that heart rate and to really give your heart, lungs, AND muscles a little extra push!

before you begin:  Be sure to choose a weight that is about half the weight you would typically use for a shoulder press.  Start there and complete a full set.  If it seems TOO easy {no burn whatsoever} then up the weight by about 10% and try again.  Starting too heavy can result in joint injury OR bruised shoulders (those weights are harder to control on the way down than you think!)

-Peace. Health. RoxyB!!

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Sleep & Weight-Loss

A super common zapper of weight-loss goals is sleep deprivation!!  Our culture glorifies running on little-to-no sleep for some reason.  The truth, however, is that on average, we need 7.5 hours of sleep per night for our bodies to function most efficiently.  Below are a few reasons for the connection between weight-loss and sleep.

1. When you're tired, you are more likely to reach for extra drinks or snacks (CALORIES!!) as an energy boost.  That temporary boost will most likely fade before you make it to the gym, which causes you to skip your workouts.  It's a vicious cycle.


2. Two Hormones play a big role!  Ghrelin tells you when to eat.  Leptin tells you to stop eating.  When you're sleep deprived your body produces more ghrelin and less leptin.  This equation equals Weight Gain.  Bummer.


3. Your metabolism just does not function at an efficient level when you are sleep deprived.  Bottom line.

Sleep quality is another important thing to consider!  You may be sleeping well over 7 hours each night, but if it's not "quality sleep", it has the same effect as no sleep.  Here are some tips for improving your quality of sleep:

1. EXERCISE!! It has been studied and proven over & over again that regular exercise improves sleep quality.  Don't skip out on those workouts! Be consistent!


2. Avoid caffeine in the afternoon.  Even if you are still able to fall asleep at night, the caffeine remaining in your system keeps you in lighter sleep cycles.


3. Eat a healthy meal a couple of hours before bedtime.  Studies have shown that people who choose healthy foods over junk {ex: pizza & beer} were able to fall asleep faster, sleep longer, & sleep more deeply. 


4. Also, avoid sugar at night.  I know this one's tough.  Who doesn't love a good dessert!?  Try either chewing a piece of gum OR brushing your teeth right after dinner to help break your post-dinner-dessert habit!

{If you get plenty of sleep each night, make healthy food choices, and exercise regularly but still wake up tired, talk to your doctor about possible sleep disorders!}

--Peace. Health. RoxyB!!

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Core-Blasting Workout Tips!! (no crunches involved!)

When you hear the word "core", what do you think of?  Crunches and sit-ups, right?  Well, as we've mentioned around here before, your core goes far beyond the abdominal muscles involved in a crunch!  You can strategically plan a workout to strengthen and tone up your core from start to finish... without doing a single crunch! Keeping a strong core is a SUPER way to help improve posture & to strengthen and protect the lower back.  A strong, tight, and toned core helps to elongate your midsection, creating that long & lean look we're ALL going for ;)  

Check out these 3 core-blasting tips:

1. change your base!  Try sitting on the edge of a stability ball or on balance discs while performing upper body lifts.  Or if you're feeling confident, stand on one foot!  Balance work is an awesome way to keep the core muscles activated!


2. single arm it!  When you would normally perform an exercise with both arms working in unison, let one arm rest while the other arm works.  By exerting only one side of your body, the core is forced to work a little harder to keep your bones, muscles, & joints properly aligned!  


3. add rotation!  As you lunge, squat, & crunch, twist your body.  We often forget that the lateral portions of our bodies are lined with muscles from head to toe too!  Although this doesn't burn extra fat along your sides, you better believe it will help to tighten the muscles hiding behind those love handles ;)  Here are a few prime exercises for adding rotation:  back extensions, jack-knives, lunges, squat jumps... what else can you come up with??

Now engage that core and reap the benefits of a tighter, stronger, and healthier bod!

 -Peace. Health. RoxyB!!

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Revisiting the CARB CURFEW!!

I've said it before, and I'll say it again.  SET A CARB CURFEW!  It's SUCH a great way to shed that last couple of pounds that just seem STUCK to your mid-section :)

Although carbohydrates are an ESSENTIAL part of your diet (they provide energy, help your organs function well, & provide a vast array of nutrients!), they need not be consumed in the later part of your day.  So today's tip of the day:  Set a Carb Curfew!  Eliminate carbs @ dinnertime.  No need to fill up on food-energy that you won't be using....and since you won't be putting it to immediate use, a large portion of those carbs will be converted to fat and stored away.  BUMMER.  Skip out on the bread, rice or pasta and instead fill your plate with a source of lean protein, and at least 2 different dark-colored veggies (always try to fit in something green!) 

Let me know if you adopt this habit, and how it goes!  Success stories are the greatest proponent for a healthy lifestyle!

 -Peace. Health. RoxyB!!

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In a fitness funk? The solution might be found in OTHER areas of your life...

Physical fitness is what I'm technically trained/educated in.  I studied the human body, kinesiology, anatomy, biology (etc) in college.  So, as a trainer, that's what I'm coaching people on.  HOWEVER, I am a super firm believer in promoting WELLNESS....not just physical fitness.  The purpose of getting into your ideal physical condition is to improve your quality of life and to be the best YOU that you are capable of.  However; emotional, spiritual, & mental health each play a vital role in overall wellness!  Spend some time this week examining those aspects of your life.  Make a committment to nurture your overall wellness as well as your physical fitness! (image via)

--Peace.Health.RoxyB!!

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Monday Morning Wake-Up Call!!

Rise & Shine!!  Another week begins and it's BACK to the grind.  As you start your morning with that extra cup of coffee, be encouraged!!  I've got some great news for you!!

*DID YOU KNOW*

A recent study showed that by consuming a cup of coffee before working out, participants were able to work out harder, longer and with less muscle soreness to follow.

 Good news, right?!  I know what you're thinking... this is the PERFECT reason to set your alarm 45 minutes earlier than normal, grab a cup-o-joe, and get an EXTRA-coffee-induced-AWESOME workout in before your day even begins.  That's TOTALLY what you were thinking...right?  ;)

Remember, those who work out in the morning find greater fitness & weight-loss success (Check out this post to refresh your memory!!)  Start your week off right...

Eat Well.  Get Fit.  & Drink Coffee!!

-RoxyB!!

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Create your own @Home Gym on the cheap!!

**Don't miss out on our newest addition to the site.  Click GEAR from the top menu to browse Good Life-approved gear that will assist you on your path to a healthier and FITTER you!

I get asked all the time how I fit workouts into my day, what I do and when i do it, what I use, etc...  So to help answer these questions, I've come up with the Top 3 things everyone needs to work out at home!

1. dumbbells.  You need varying weight sets.


• Light: for small upper body lifts (delts, tris, core work, etc...)


• Medium: for bigger upper body muscles (biceps, shoulders, etc...) and for additional weight when performing body-weight exercises (lunges, squats)


• Heavy: for lower body moves (dead lifts, weighted squats) and some more inclusive upper body exercises (chest press)


2. bench.


• The bench is a super-versatile piece of equipment.  It can be used for its typical purpose (laying on your back or for seated lifts) because it allows for the ideal 90 degree angle @ the hip and knee.  It can also be used as a step (much more stable than a kitchen chair, although I won't deny that I've often used the latter!) or as an elevated medium for corework!


3. resistance bands




• If you never heard of the Push-Pull approach to working out, I'll just share very simply that it's super important to work your muscles with exercises that involve both pushing AND pulling.  For example, when you work on chest press (push), you should also work back rows (pull) so that you are evening out the load that your muscles place on your shoulders.  You will have to do a higher number of reps, since the "weight" is much less than what you would get using a cable machine, but using a Heavy Resistance Band will definitely get the job done!

Some other super helpful pieces of equipment are an exercise mat (helps cushion the tailbone/elbows/knees!), a workout towel, a barbell w/interchangeable weights, a stopwatch, and OF COURSE a water bottle!)  Click here to browse some GOOD LIFE-approved fitness gear that will make reaching your fitness goals more stylish, more fun, and most importantly, most EFFECTIVE!

Happy Home Gym-ing ;)

-Peace. Health. RoxyB!!

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Recipe: Homemade Grilled Personal Pizzas!!

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Beach Workout!!

In honor of my recent/upcoming beach vacays, here is a quick workout for you to do the next time you find yourself enjoying a beautiful, rejuvenating ocean-view!

• run 1/2 mile in soft sand


• 15 push ups


• 30 lunges @ mid-calf depth 


• be sure back knee dips into water w/each lunge!


• 30 v-ups


• 15 push ups


• run 1/2 mile in soft sand {back to where you started!}


• 30 lunges @ mid-calf depth


• 30 v-ups


• 15 pushups


• 30 lunges @mid-calf depth


• v-ups burnout!!


• go until you can't complete another single one!!

Good job!! Now go for a dip, enjoy God's amazing creation, and then maybe treat yourself to a delish and refreshing green fruit smoothie!! YUM!!

-peace. health. roxyB!!

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Motivation Monday!

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