Make Cardio Fun- Plyometrics!
There are times when I know I have to do cardio and all I want to do is cry. However, Plyometrics are an amazing way to burn calories, get your heart rate up and act as a substitute once a week for those painful 30 minutes on the stair mill. Mixing it up not only helps with you desire to get back in the gym the next day, but it also forces your body to have to keep up and change with you. So try these out and you may find the fun in cardio again!
Take these 4 exercises, do each for 30 seconds, rest 30 seconds in between each and go through all four 3 times.
1. Butt Kicks
Target Muscles: hamstrings, glutes, calves
How to do it: Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set.
2. High Knees
Target Muscles: glutes, quadriceps, calves
How to do it: Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set.
3. Jumping Jacks
Target Muscles: leg adductors and abductors, calves, deltoids
How to do it: Stand with your feet together, arms at your sides. Jump your legs out to the sides while raising your arms above your head; your body should form an X[A]. Immediately jump back into the starting position[B], and continue quickly alternating with each jump.
4. Squat Jumps
Target Muscles: glutes, quadriceps
How to do it: Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set.
Enjoy!
Super Delicious Protein Bowl (Meat-free)
THIS is AMAZING! While I was exploring my vegan side, almost a year ago now, I made up this bowl one night. At first glance its going to seem bland and boring. But let me tell you, this bowl is packed with deliciousness. Each bowl contains a full serving of whole grains, vegetables, healthy fats and protein. Give it a try and add in anything you want…If you like what end result let me know what you’ve added!
Super Delicious Protein Bowl
Ingredients:
- 2 cups uncooked quinoa + 4 cups water 1 teaspoon salt
- 1-2 tablespoon of extra virgin olive oil
- 2 cups chickpeas, canned
- 1 large sweet yellow onion, chopped
- 1 clove garlic, minced
- 1 cup sunflower seeds, toasted if preferred
- 2 cups asparagus, cut into 1/2-inch segments
- 1 tablespoon chia seeds per bowl
- 1/4 cup Better Than Bottled Balsamic Vinaigrette, to taste
- Black pepper and sea salt, to taste
Directions: Cook 2 cups quinoa in 4 cups of water in a medium sized pot. Bring to a boil and then reduce to low, stirring frequently for about 10 minutes. While this is cooking you can sauté the chopped onion and minced garlic in a lightly oiled pan on medium heat. After a few minutes, add the chopped asparagus to the onion mixture and cook for another 5 minutes or so, or until lightly browned. Fluff cooked quinoa and pour on some Better Than Bottled Balsamic Vinaigrette- use as much or as little as you want. I probably used about 1/4 cup to lightly toss the quinoa and then I used a bit more of the dressing to pour over top of the bowl when I was ready to eat. Scoop quinoa as the base for the bowl and then start adding your toppings in each section- asparagus, sunflower seeds, chia seeds, chickpeas, and onions. Serve and enjoy the leftovers for days to come!
Better than Bottled Balsamic Vinaigrette
Ingredients:
- 2.5 tablespoons balsamic, white, or red wine vinegar
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard or regular mustard
- 2 tablespoons pure maple syrup
- 1/4 teaspoon sea salt
- Ground black pepper to taste
- 1/2 minced clove of garlic (optional)
- 2 tablespoons extra virgin olive oil
Directions: Toss all ingredients into a bowl and whisk! Makes about 1/2 cup of dressing.
Enjoy!
About Me
My name is Lauren Fellows and I am a Certified Personal Trainer, Corrective Exercise Specialist and Performance Enhancement Specialist. I am based out of Denver, CO with a passion for training hard, pushing myself, and healthy cooking. Growing up in San Diego has lead to my other passion of being out in the sun whether I am running, biking, playing kickball, softball, volleyball, swimming,hiking, wake boarding, snowboarding… I love to be active and outside. However, living in Colorado for the last 6 years has allowed me to discover the joys and opportunities of working out indoors (thank you winter) while also expanding my repertoire of outdoor activities . I have no shame in admitting that I am a “gym rat” and love showing off with my “fancy” push-ups in front of all the heavy lifters.
As a Personal Trainer I not only help my clients to achieve their goals but I push them to become better, stronger and happier versions of themselves, inside and out. If you do not love yourself on the inside- you will never love yourself on the outside. Being happy and fit affects all aspects of our lives positively and I want to spread that to all.
I am COMMITTED to inspiring changing lives through fitness.
TRAIN HARD. EAT CLEAN. LIVE HAPPY.
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