Sweat Sesh

Body weight home workout video!

peacewineandpushups

It’s hard to find time to get to the gym sometimes, whether you are a stay at home mama, a working professional, or in my case both! Good news is you can do this at home and all you need is a bench/chair and your hot self! I did it while Reed ran around the backyard!

Get ready for a full body sweat sesh! I am a huge fan of using weights in my workouts, but every once in a while its great to get in a body weight workout, especially if you are sore or don’t have access to weights. It was hard for me to get off my ass this morning and do this. I was relaxing drinking my coffee, I am sore AF from my classes I taught on Monday and Tuesday, but I did it and now feel like a queen! It’s hard for everyone sometimes (even the fitness professional), just think about how amazing you’ll feel when its done! You are beautiful and can do anything that you put your mind to!

YOU’VE GOT THIS!

 

Do each exercise for 30 seconds (remember to do each side) with as little rest as possible between moves. Rest for 60 seconds at the end of circuit before repeating. I did this 6 times through. Use a chair if you don’t have a bench. If you need a modification on the plyo push ups, just do a regular push up.

 

 

 

Mommy Rants, Sweat Sesh

The ABsolute Truth

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Everyone gal wants a flat stomach, am I right? So I’m here to help! Endless crunches and other ab isolation exercises are not your answer, especially for new mammas who’s rectus abdominis has expanded or stretched to make room for baby (but that’s a different blog that’s coming in the next week or so)! I hear this all the time as a fitness professional, “I do tons of ab exercises and I have a strong core, but I can’t lose the belly.”  There are two things I explain. 1. Nutrition is key to a “flat” stomach and 2. Your probably not doing the right workouts to burn the fat that’s hiding the muscles . Both just as important as the next, but I am here to discuss and help with #2 today.

 

Focusing your workouts on total body weighted movements is key. The more muscles your working together the more calories you will burn, which will in return burn more fat! The more fat you burn the leaner you become and that’s when you can begin to see muscle definition, aka a bangin body! There is nothing wrong with doing isolated abdominal exercises, but isolation doesn’t burn as many calories and we are here to burn calories and fat, right?! You usually won’t find me in the gym doing crunches, but you will find me doing total body workouts like the one below for a killer midsection!

 

Repeat 6 times with as little rest as possible between exercises:

 

10 burpees

10 weighted renegade rows

10 weighted squats with shoulder press (start with weight over shoulders and press overhead as you come out of squat)

30 seconds of mountain climbers

10 push ups

10 reverse lunges with front kick

30 seconds of speedskaters

30 seconds of bear crawls

10 curtsy lunges with weighted lateral shoulder raise

 

This is me cheering you on, get after it girls!!!!

Nutrition

Slim Down Quiche

peacewineandpushups

As I have said before I’m pretty simple when it comes to my eating. I find the simpler the ingredients and the less time in the kitchen for me the better! This quiche is a go to for me. Its super easy and healthy. After Vegas this last week with the hubs, I am in desperate need to get back on track!

I have used only egg whites and no seasoning in this recipe (like I said, after I have over indulged this  is a good one to get me back on track and de-bloat), but you are welcome to use real eggs obviously.

INGREDIENTS:

  1.  3-4 cups of egg whites (depending on how big you want your quiche).
  2. 1 cup of spinach
  3.  1-2 cups of mushrooms
  4. 1/2 cup of black olives

 

Mix everything together, oil spray a glass Pyrex dish or baking pan and pour in.

Pre heat oven to 350 degrees, and bake for 20-25 minutes.

Boom, that easy! Like I said this is my go to slim down and de-bloat quiche, but if you need more flavor you can add salt and pepper to taste or even hot sauce!

Enjoy.

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Life, Mommy Rants

The Struggle is Real!

peacewineandpushups

Since having a baby I have been forced to listen to my body more and unfortunately for my crazy ass that means slowing down my workouts occasionally. I have a hard time slowing down in general and not just physically, but mentally too, which brings me to my topic for the day, yoga.

I hate yoga! I know, I know, who hates yoga? I love yoga sculpt, where I get to jump around and still use weights, but who am I kidding that’s not the real mindful, get in touch with yourself, slow it down yoga that I need. Now don’t get me wrong, I always feel good after yoga, but getting through it is pure hell for me. Hate is a strong word and the reason I use it is because of the feelings yoga brings up for me.

The loud breathing of the people around me, the girl in the perfect outfit next to me, the jack ass in front of me in his fancy yoga positions. These are the things that bring anger up for me, who the fuck gets angry during yoga? I do! But, it’s not those people around me that I’m angry at, in fact I admire them. The fact that I’m focusing so much attention on them is my problem.

Yoga is about getting in touch with yourself and the “shell” we call our body, right? Well if it’s about me, why am I focusing on other people? Maybe the anger coming out is about me and instead of putting my fucking big girl pants on and dealing with that I’m putting it on the others around me. And that my friends is hard to swallow, but shit, the truth hurts sometimes! Thank you, I’ll now be sending every one reading this a check for my therapy session :).

It has taken me a long time to figure this out. My goal has been to do yoga once a week. Some weeks I do it and others I skip, repeatedly. It is such a humbling experience for me. It’s hard for me to hold poses, to quiet my thoughts, to talk nicely to myself, and for the love of God to sit still and slow my ass down!

It’s the things in life that make us uncomfortable that we usually shy away from or “hate” in my situation, but these are the things that change us. These are the situations that we should be hauling ass towards!

I see this everyday as a fitness and nutrition professional. People want to make changes, they want to see changes, but are scared to take the steps to do so. It is scary, it may bring up yucky thoughts at first, you will be uncomfortable, but its important to start the journey. Even if you get sidetracked from time to time, you keep going. Living a healthy lifestyle is a journey. Things don’t happen overnight and when you reach a goal, make another one.

My current goal is to love yoga. Now am I anywhere close to that right now, fuck no! But damn it I’m gonna get there!

 

I have 3 simple steps that I always use to help me get out of my comfort zone. Hopefully they will help you!

 

  1. Talk nicely to yourself. If you wouldn’t say it to your best girlfriend, why on earth would you say it to yourself!
  2. Think of how you’ll feel after.
  3. Think of one thing you are amazing at. Why wouldn’t you want to try something new and potentially add something to your list?

 

The struggle is real girls, but we are tough AF and can slay anything we put our minds to. Have a kick ass Tuesday.

 

 

Fashion Inspiration

Channel your inner ballerina.

peacewineandpushups

IMG_3139How adorable are these grippy socks by Lucky Honey?! Perfect for Pilates, barre, yoga, and sexing up your gym shoes! They even come in pink, which will definitely be my next purchase!

I’m all about supporting women and their business endeavors and if you are too, you’ve got to check out luckyhoney.nyc. What girl doesn’t want to channel their inner ballerina? Happy Friday ladies!

Rocking this look today to train my clients!

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Sweat Sesh

Total Body Meltdown

peacewineandpushups

If your looking for a fast and effective workout try one or both of these together! All you need is a set of free weights. It will have you sweating your hot ass off in no time:)

FIRST CIRCUIT:

Do each move for 30 seconds. Try not to rest between exercises. Complete every move on the right side first and then the next time through move to the left side. Repeat 6 times. You got this girl!

SECOND CIRCUIT:

Do each move for 30 seconds. Try not to rest between exercises. Repeat 4 times. Work it sister!