Programs

Weekly Workouts April 10-16!

Yesterday, I visited my sister and 6-week old niece! We had a little block of time for a workout that needed to include exercising the dog, so we created a Sister/Baby/Dog running and lifting workout. We got in an hour of sweating and fresh air, baby slept, and doggy was very excited to get in a full hour of running! For a laugh, I made a little video of the shenanigans!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own):

10 minute warmup followed by 10 by 2 minutes hard/1 minute easy. 2 minutes hard should be at about 90% of maximum effort, and 1 minute “easy” should be at about 50-60% of max effort. 5 minute cooldown.

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 6 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 6 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with medium weight (40 seconds hard/20 seconds rest each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice with last 20 minutes at a hard effort  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 kettlebell swings, 50 burpees, 50 squats, 50 sit ups, 50 lunge with twist, 50 second plank
  4. 10 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)! At the end of the cardio session, add in 10 rounds of 20 seconds sprint/20 seconds rest.

Recovery Suggestions

If you haven’t signed up yet, make sure to get on board with thirty day yoga challenge with YWA (Yoga with Adrienne).  

Spring has Sprung!

After an April Fools snowstorm, the snow is melting and spring is in the air.  As the weather gets warmer and the days get longer, we can seize the opportunity to move more.  Moving can be both intentional through exercise, and a side benefit of using our bodies to perform spring chores such as cleaning and preparing our yards for green grass and gardening!

This week, our workout plan will gradually transition us from indoors to outdoors with some cardio and body weight metcon options that we can take outside if we choose!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own): 10 minute warmup; 4 rounds of Tabata (8 rounds of 20 seconds hard/10 seconds easy), alternating with spin bike and kettlebell routine (finish off with 5 minutes of cooldown and stretch):

  1. tabata spin at 100 rpm/tabata kettlebell swing
  2. tabata spin at 90 rpm/tabata kettlebell push press or thruster
  3. tabata spin at 80rpm/tabata Turkish getups (or, 4-8 getups in 4 minutes!)
  4. tabata spin at 70 rpm/tabata kettlebell baskets

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with light weight (1 minute each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 plie squats, 40 sit ups, 30 thrusters, 20 Calories of rowing (or 400 meters of running or 100 jump rope), 10 heavy man makers
  4. 5 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)!

Recovery Suggestions

Looking for a way to stretch your body, recover from activity and rejuvenate?  Try this thirty day yoga challenge with YWA (Yoga with Adrienne).   I plan to start day 1 on Wednesday 4/5!  Take a couple days to dust off that yoga mat, set up a quiet space in your home, and sign up for the daily emails using the link above!

Workouts week of 2/13

This week, we will do some tabata intervals and spinning interval pyramids!

Monday:
10 minute warmup
Spin pyramid with 1/2 time rest: 1/1/1/2/2/3/4/3/2/2/1/1/1 minute intervals with a variety of jumps, hills and spin ups!
5 minute cooldown

Wednesday
Tabata Bootcamp:
10 minute warmup
Tabata (8 rounds of 20 sec hard/10 sec easy) of:
thrusters, low rows, sit ups, push ups, lunges, cardio machine of choice
stretch!

Week of 2/6 Workouts and Nutrition Tips

Happy Monday, everyone! This week, we will be doing some 3 minute intervals on the spin bikes and some body weight circuit exercises.

Also, make sure to fuel your workouts with some healthy carbs! Confused about carb options? Check out my Mass Appeal episode on choosing healthy carbohydrates!

Monday Spinning at 12pm
10 minute warmup
8 by 2 minutes hard/2 minutes steady: Hard intervals will be a variety of spinups, standing intervals and hill climbs. Steady will be a moderate effort, never letting yourself go TOO easy!
10 minute cooldown

Suggested Bootcamp workout
10 minute warmup on machine of choice
5 rounds of 15 kettlebell swings, 15 burpees, 15 low rows each arm, 15 sit ups, 15 supermans or good mornings

Have fun!

Week of 1/30 Workouts

Already through the first month of 2017! I hope everyone’s fitness and nutrition aspirations are still going strong!

If you find that life is getting hectic, try these quick and easy breakfast options to keep you going!

If you find you are struggling with stress management, try one of these meditations (5 minutes or less!) to help you find your center in the midst of a chaotic day!

This week, we will do some speedy spinning interval pyramids on Monday and some endurance work at our informal Wednesday bootcamp!

Monday
10 minute warmup
2 rounds of:
30 second sprint/30 seconds easy, 1 minute sprint/1 minute easy/1:30 sprint/1:30 easy/2:00 sprint/2:00 easy/1:30 sprint/1:30 easy/1:00 sprint/1:00 easy/30 second sprint (5 minutes steady riding between)
5 minute cooldown

Wednesday
5-10 minute warmup on cardio machine

warmup sequence: 10 inchworms, 10 lunges each leg/10 downward dog with leg to knee/leg to pigeon sequence, 10 squats

10 minutes on treadmill or bike hard
50 kettlebell swings
50 pushups
50 sit ups
10 minutes on treadmill or bike hard

stretch

Nutrition Tips and Workouts for the Week 1/22-1/27

Check out my latest Mass Appeal episode for some tips and tricks to stay on track with diet and exercise as we approach a busy semester!

Mass Appeal Episode

We will also ease in to some workouts this week at Holyoke Community College with a long interval spin session on Monday at 12 and an unofficial Bootcamp workout on Wednesday at 12:30!

Spin on Monday
10 minute warmup
Drills, skills and mobility
4 by 8 minutes at tempo effort with a variety of hills and spin ups/2 minutes pedal light
5 minute cooldown
stretch it out!

Bootcamp Wednesday
5-10 minute warmup on machine
10 air squats
10 press
10 inch worms with pushups
10 low rows

20 minutes of
6 lunges
8 burpees
10 situps

Max effort in 1 minute of
1. pull ups
2. push ups
3. thrusters

Happy New Year!

Happy 2017! As we head in to a new year, we often have high hopes for health and fitness that tend to fizzle out by the end of January. Rather than over-committing to highly demanding routines and rigid diet protocols, let’s ease in to some new habits. I will be doing a series on the Mass Appeal show over the next eight weeks to help the general public improve their eating habits, and Jessica Brothers of The Fit Club will be leading some fitness routines that you can do in the comfort of your own home! Follow along every Friday by watching Channel 22 at 11am, or viewing the weekly posts here on this blog!

Here is week 1!
Join us in our New Year, New Purpose health & fitness journey!

Here is my starter meal plan for Men and Women that Seth and Lauren will be following as they embark on their “New Year, New Purpose”!

Sedentary and Lightly Active Women
breakfast and lunch: 1 palm of protein, fist of veggies, 1-2 cupped handful carbs, thumb size of fat
snack: fist of fruit or veggies, thumb of fat, 1 palm protein
dinner: 1 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat

Men and Active Women
breakfast and lunch: 2 palm of protein, fist of veggies, 1-2 cupped handful carbs, 1-2 thumb size of fat
snack: fist of fruit or veggies, 2 thumb of fat, 1 palm protein
dinner: 2 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat (roughly 100-200 Calories)

Note: If you prefer to measure using measuring cups, feel free to use this chart for conversions!
portion_control_chartfull1

Sample Meal Plan for a Woman

Breakfast
shake with 1 scoop protein powder, cup spinach, banana, tbsp. peanut butter, 1 cup water

2 eggs plus turkey sausage sauteed in tbsp oil with small mashed or shredded sweet potato and 1 cup mixed veggies
(Seth add extra sausage and optional 1/2 sweet potato)

Lunch
3 ounces pulled pork with 1/2 cup brown rice, 1 cup steamed broccoli, 2 tbsp. nuts
(Seth add 2 ounces chicken and 1/4-1/2 cup rice)

Snack
8 ounces Greek yogurt with 1 cup strawberries, 2 tbsp. nuts or seeds
(Seth choose 8 ounce yogurt, Lauren choose 6)

Dinner
stir fry with 3 ounces chicken , 1 cup cauliflower “rice”, 1 cup mixed veggies sauteed in 2 tbsp. coconut oil
(Seth add extra 2 ounces chicken)

Note: add in a piece of fruit or extra handful of carbs at dinner if you exercised in the afternoon

Treat
Extra snack if feeling hungry/craving real food
or 1 ounce high quality dark chocolate
or glass of wine