Get and Stay Fit!
Get Strong! Body Weight Workout with “Sexy Planks”
Check out this workout that anyone can do anywhere. All you need is your body and some space (no excuse)
You should be able to complete the reps but feel like you could only do 2 more, MAX at the end of each round. Aim for 15-20 of each. If you feel like you could do many more reps, then up reps.
How to: Squat
A few folks have asked for more detail on how to do the exercise I mention in my videos so I put together a few… If there is a specific move you’d like to see, let me know!
Get Fit Fit of the Week: Tuck Jump
Here’s this week’s Get Fit Fit, time to get up off your duff and MOVE!!!!
Do 30 seconds of this move 5-6 times throughout the day.
Don’t forget your triggers!
Get Strong! Session 09/20
Strong Bodies are Sexy Bodies! So here is the workout to get you there!
Do 4-6 rounds of 8-10 reps for each move.
You should be able to complete the reps but feel like you could only do 2 more, MAX at the end of each round. If you feel like you could do many more reps, then up the reps OR modify the move (modifications in parens)
Moves:
Clean Squat
Plank Row
Single Leg Bridge
Tricep Press
Lunge with Kick Back
What are you going to do? Pick and commit!!!
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Get Lean! Session: Muppet Dance :)
Here this weeks Get Lean workout it’s great for getting a tone tummy and lean legs!
The purpose of this work out is to get ME and YOU lean! It’ll will also help increase endurance so any of you runner’s out there give this a whirl a few (3) times a week.
Jump Squats
Mountain Climbers
Skater Lunges
Muppet Dance
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Get Lean! Session 08/15 Flash Dance!!!!!
Here this weeks Get Lean workout it’s great for getting a tone tummy and lean legs!
The purpose of this work out is to get ME and YOU lean! It’ll will also help increase endurance so any of you runner’s out there give this a whirl a few (3) times a week.
Squats
Jumping Lunges
Reptiles
Flash Dance (OH YEAH I WENT THERE!!!!)
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Act Fit: Workout of the Week 08/08 Get LEAN!
Here this weeks Get Lean workout it’s great for getting a 6 pack and lean legs!
The purpose of this work out is to get ME and YOU lean! It’ll will also help increase endurance so any of you runner’s out there give this a whirl a few (3) times a week.
Jump Squats
Mountain Climbers
The Muppet
Twist Jumps
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Act Fit: Workout of the Week 07/25/10 Get Lean!
Here this weeks Get Lean workout it’s great for getting sexy abs and toned thighs.
The purpose of this work out is to get ME and YOU lean! It’ll will also help increase endurance so any of you runner’s out there give this a whirl a few (3) times a week.
Squats
Jump Squats
Reptiles
Jumping Jacks
Do 8 rounds of 20 seconds work 10 seconds rest for each move.
For examples
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Squat for 20 seconds, rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Jump Squat for 20 seconds rest for 10 seconds
Got It?
Enjoy! And feel GREAT that are you doing something AMAZING For your body. You’ll get healthier stronger and leaner!!! WOO HOO I know I could use all 3.
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Get Fit Fit of the Week: Dancing Crab
Here’s this week’s Get Fit Fit, time to get up off your duff and MOVE!!!!
This moves take me back to second grade…. HA are you tougher than a 2nd grader? Give this one a whirl and find out.
Do 10 reps at a time 5-6 times throughout the day.
Don’t forget your triggers!
You can do them when you wake up, every time you go tot the bathroom, after you get of the phone every time you get out of the car… PICK a trigger and to the, then.
I’m putting in 10 Dancing Crabs every time I walk into my living room.
How about you? What’s your get fit fit trigger?
Act Fit: Get Fit Fit: Reptile
Here’s This Week’s move… feel free to make lizard noises while you work at it :)
Start out with 10 and work up to 15 reps.
Try to get it in a few (3-5) times per day.
YEA!!! GET FIT FITS!!!
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Act Fit: Workout of the Week 07/04/10 Met Con (This is what gets you lean)
Here’s the workout of the week for this week….
You’ll need an interval timer (if you have a smart phone download 1 foe a buck).
Be sure to warm up before hand
Here goes:
You’re going to do 8 rounds of 20 seconds work 10 seconds rest of each exercise.
During the 20 seconds of work go AS HARD AN AS FAST as you can. When the rest comes you should NEED it.
DO ALL 8 sets in a row for each exercise.
Moves:
Squat
Mountain Climbers (NO SAGGY HIPS HERE, Keep you shoulder in line with your wrists)
Single Leg Dead Lift w/ Hop (alternate feet each round)
Twist Jumps
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Work 20 seconds
Rest 10 seconds
Pass out :)
Get and Stay Fit!!!
Let me know if you have questions.
Act Fit, Eat Smart, Be Amazing
Whitnee
10 Easy Ways to Act Fit
Act Fit means moving with the intention to meet your fitness goals.
1st YOU SHOULD have fitness goal (if you don’t see the post on goal setting). Without a fitness goal YOU HAVE NO CONTROL of how your body changes.
Having said that.. onto the 10 easy ways to Act Fit!
1) Move with the intention of meeting your goals
a) if you want to loose weight, get lean, or stay fit: sweat, lift, jump
b) if you want to be Ms/Mr Chubs: sit, lay, be still
2) Every morning do a dynamic warm-up.
3) Have Get Fit Fits (see post) aka Move when you can even if it’s just for 60seconds
4) Play: Bowl, Kayak, go to the Batting Cages, Swing, Hop Skip Jump, have fun moving everyday
5) Go for the Bonus Round: Take the steps, park a little further from the door, get off the bus a stop earlier… get the picture?
6) Pick things up and lift them over your head
7) Dance
8) Sweat Everyday for at least 15 minutes (This means ACTIVE sweat as in you caused it not the weather)
9) Train your body they way it was meant to move and use your body as resistance (so no more sitting on machines at the gym)
10) Thank your body- It does AMAZING things for your everyday and don’t you forget it.
Celebrate that you can walk, jump, skip, hop and swivel your hips.
Ok so that’s it… well not exactly, I know it’s a lot. So pick 1 of these principals and work at it for 2 weeks. I’d start with number 1 and then go for number 8….
I’ll talk more about Acting Fit on video posts.
Just remember you have the choice of what to do with your body and how your body looks, if you want to be more tone… then act like it!
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
