TONE IT UP Tuesday: From Head to Toe!!

Be sure to check out previous editions of TONE IT UP:Tuesday!

In response to popular request, this edition of TONE IT UP Tuesday is hooking you up with a super-basic example of a full-body workout.  A video workout guide is in the works as well.  My video workouts have not yet launched, but they've not been forgotten! They're coming.  Here's your guide for now, leave any questions in the comment section and they'll be answered asap!

roxyB Full Body Basic:

Jumping Jacks
Wide Leg Squats

Chest Fly

Bicep curl to Shoulder Press

Step Ups

Bent over Back Row

Lateral Delt Raises

Walking Lunges

Tricep Dips

Oblique Bends

Crunches

The idea here is to keep your heart rate elevated throughout the entire workout.  Do each exercise for 45 seconds before moving on to the next one. Complete the full list of exercises with no rest.  Focus on breathing through each exercise and holding correct form! Once you have completed the circuit, take a quick drink of water (and up to 60 seconds of rest) and then repeat.  Do the same thing for a third set.  You should have labored breathing.  You should be sweating.  Your muscles should be big time fatigued.  That's what it feels like to pump up that metabolism, tone those muscles, and strengthen your heart/lungs!  

*bonus tip*

Give yourself at least 48 hours of musculoskeletal recovery time before repeating the same workout.  Work some cardio in (jog, walk, cycle, whatev...) on the day in between your workouts to keep the calorie-burnage going AND to assist in working out muscle soreness! Annnd,remember to re-fuel your body after a workout!

TONE IT UP!! 

-Peace. Health. RoxyB

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TONE IT UP Tuesday: Back Row

Be sure to check out previous editions of TONE IT UP Tuesday!

Although women are infamous for being super-weak in the upper-back department, this exercise is insanely beneficial for both men & women alike!  The Back Row's major benefit is in strengthening the rhomboids, which help hold the shoulders back for great posture!  And... improved posture = improved muscle/joint health!  Bad posture can wreak havoc on all of your joints by putting unnecessary forces on them.  The Back Row is a great way to get on the road to flawless posture!  (Your reflection will benefit too!  Good posture not only improves musculoskeletal health, but creates a longer, leaner appearance.  Yes, please!)

Make these moves a staple in your workouts.  Remember, you should work any particular muscle group 2-3 days a week to see the benefits you're looking for... same goes here!  These are a super-cinch to add into any full body workout routine!

Happy Toning!!

-Peace. Health. RoxyB!!

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Big News!!!!

Please don't be scared when you tune in to Fitness by RoxyB only to find that our branding makeover has been COMPLETED!  In the coming days, the blog will take on a whole new look, and we will officially adopt our new name, The Good Life by RoxyB

We've been working hard with Nikki @ Doodle Dog Advertising to finalize a few things, and man, this chick is gooood.  So excited to share our new look/brand AND to share a super-awesome upcoming event {specifically for brides-to-be}!  We're teaming up with Doodle Dog Advertising and Sweet Pea Events to hook you brides up with everything you need to ROCK your dress on your Big Day and beyond!

So...if you're planning a wedding anytime soon, or know anyone ELSE who is...send them our way.  You WON'T want to miss what we've got for ya!

Stay Tuned...

Peace. Health. & Wedding Bells!

-RoxyB

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L is for LUNCH!!

...the best Leftover Lunch you've ever had!

I have learned through trial and error that when it comes to lunchtime, I NEED some CARBS involved.  I tried the midday salad route, or the breadless sandwich, but the lack of carbs just left me feeling incredibly lethargic by early afternoon.  NOT okay.  A healthy, fresh lunch with some added carbs is the perfect way to nourish your body and provide the energy needed to make it through to the evening...especially when you expend the energy needed for a workout (hint hint)!  Try out this delectable little treat I had yesterday...doesn't it look amazzzz?  A simple salad doesn't quite do it for me at lunch.  That whole wheat tortilla goes a lonnng way!

Wanna know the best part?  It's LEFTOVER from the previous night's dinner!  What started as a scrumptious salad, ended as a yummy lunchtime wrap!  Here's the down-low on how to prep both:

Grilled Chicken Apple Spinach Salad:

{serves one}

-3 cups fresh spinach

-1 apple peeled (yes, with a peeler)

-2 carrots peeled

-1 grilled chicken breast (season the chicken to keep from needing a dressing!)

- toss in bowl and !  

**TIP:  If your chicken isn't nice & juicy, the salad may seem a bit dry...even with the apples!  Add a tsp or so of balsamic or red wine vinegar to moisten it up!

 Leftover Lunch Version:

- remove from fridge leftovers from THIS easy-peasy dinner.

- empty into a warm whole wheat tortilla or pita 

- ENJOY w/ a side of fresh fruit OR fresh veggies & hummus. YUM.

When it comes to choosing the right foods, don't be afraid to fail!  Give any change in your diet about a week or so, and if you're not feeling right about it (e.g. low energy levels) look for ways to tweak!  A little change can go a lonnng way!

-Peace. Health. RoxyB!!

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