Floridian back in Florida..leg workout and challenge of the week!

Hey Healthy People!!!

SO…the last few days have been spent packing up my place in Virginia and driving 20 hours to not only Nags Head in the OBX to spend some time with some awesome friends (and fit in my first flat run in months).  Then about 11 hours to visit a cousin in Jacksonville where I got to go to the TPC golf tournament. Then about 4 more hours back home to the west coast.

I know you were probably like this…waiting for my next post:

SO IM BACK.

Graduation was an awesome celebration.  And I am SOOOO thankful to begin work at Athletic Edge in Lakewood Ranch, FL (Have you checked it out yet?)

It seemed like the graduating class the year before was a lot more like this:

But it seems that almost all of my friends have graduated with awesome jobs to begin their adventures post college!  So kudos to them and everyone who has worked so hard and believes in their dreams. You gotta work hard to become successful in ever aspect of your life whether it’s health and fitness, financially or even spiritually/emotionally! Be happy, because life is so short!

Now that I’m finally moved back home to Florida I cannot wait to start blogging about the awesome activities to do here and new and fun exercises I learn at my new job.

This week’s challenge (I know it’s Tuesday but bear with meee) is in honor of Mother’s Day on Sunday.  The challenge is to get your mom, your friend’s mom, a future mom, or some lady to work out with you! Anything works, go for a walk, hike a mountain, take a cycle class…just get moving!!!

LEG WORKOUT Routine to try this week:

Squats

With weights resting on your shoulders, feet a little wider than hip width apart, toes and knees pointed forward (weight in the heels)…squat counting slowly at first:

1.) Begin counting down for 2 up for 2 (4 times)

2.) 8 Single Squats

3.) Change it count down for 3 counts up for 1 (3-2-1 up 1)…4 times, reverse and do down one up for three.

4.) 8 regular singles

Lunges

Then work your way into lunges by sticking your right leg up and left back making sure knee never goes passed your front toe and imagining a string is pulling you up and down not parallel to the ground. Weights on your shoulders in an option

1.) Perform the same exact counts that we did with the squats on both the Right lead and the Left lead.

2.) BUT in between switching legs go back and re run through the squat routine.

Back to squats after finished with opposite leg!

1.) Re run through the squat counts.

Things to keep in mind?

Squeeze your glutes as you come up on both squats and lunges. Tighten your belly button to the back of your spine. On lunges weight is evenly distributed between your feet. On both exercises make sure  your knees are never passed your toes (fron leg on lunges…check yourself in a mirror it’s a great help)! And remember weights only add to the intensity. If new to these exercises try it with just the change in the counts.

Want to make it a little more intense?

On the lunges when you are performing 8 single lunges add a knee to chest by lunging down and as you rise your back leg comes up and your knee goes into your chest balancing on your leading leg!!!

Hope you all have had an amazing last couple of days and celebrations with the women in your life for Mother’s Day.

I know I wouldn’t be who I am today without my momma ❤

Happy Eating and Exercising!

Xoxo

Jess

P.S. Don’t forget to like my facebook page!

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47 pages later…and Fitness Challenge of the week 4/29

Hellllo Healthy People,

 

So sorry I’ve been MIA the past few days…I finished my CAPSTONE senior seminar paper…

47 pages. Longest and most challenging paper of my academic career.

 

I never want to write another paper again. But oh wait I have a 15 page Gandhi paper due tomorrow. 2 Finals this week holding me back from finishing my undergraduate career. Seems wild to me how fast this time has passed.

So I’m going to cut right to the chase. This week is your new challenge: be an inspiration.

I challenge you to motivate someone you know a family member, friend, significant other…that doesn’t typically exercise to join you on a workout. Ideas?

1.) Invite them for a walk with your dog

2.) Search online for free gym day passes and take your friend.

3.) Try out a new hot yoga studio in your area with your sister.

4.) Go on a hike with your boyfriend.

5.) Play tennis with a best friend!

6.) See if there are any walk/run races this week in your community!

7.) Tanning on the beach? Ask your mom to go for a long walk with you and seashell hunt!

8.) Encourage your Dad to walk the entire golf course instead of take a golf cart!

9.) Get in the pool and play with your kids! Make sure you all are getting your heart rate up with water basketball or laps! Try playing tag in the water!

10.) Play a game of pick up basketball with your brother!

 

So this week you are the motivator. If you can do this once this week you’re on point…buuuuut maybe think about challenging yourself to 3 or 4 times with different people.  Obviously you don’t want to pressure anyone but just invite them to try something new with you. You might be the reason they catch the bug to start leading a healthy and well-balanced lifestyle! YOU can be the change 🙂

 

 

I hope you all had a wonderful weekend. You’ll be hearing from me soon hopefully! ALMOST DONE WITH COLLEGE, wish me luck!

 

Happy eating and exercising,

XOXO

Jess

 

 

Weekly Challenge 4/22,”I love food more than I love people”

Helllllllo Healthy People!!!

You have one night left of jumping jacks and planks before you brush your teeth (last week’s fitness challenge) …since this was a fitness challenge this week we are going to change and do a health challenge.  It seems someday’s after the weekend in particular we wake up and feel like this the next day:

How did that happen? Ha. Well specifically on the weekends we tend to let ourselves “cheat” on our diets more-so if we’ve consumed a few alcoholic beverages.  I know especially for people in college they say the weekend is the most difficult time to keep a healthy lifestyle like they do throughout the week.

This is where I propose…we are going to journal. No no no not like I’m your Dr. Ashley Psychologist…but more so just to record anything and everything you consume.  So here’s the plan…you can either carry a small journal around with you and log what you eat and drink throughout the day. That includes that finger dipped in icing….you know what I mean 😉

So literally record everything for a week. If you don’t want to write it down, simply take a photo of everything with your cameraphone and that will serve as a record that you can look at later. This will challenge you to be more aware of the things that go into your mouth (insert dirty joke here…) and you’ll also gain a sense of the times of day you are most hungry, the times you are bored and snack instead of exercising for instance and the days you were strong and aware of what you were consuming. Don’t let yourself be a trashcan. Eat clean.

Not like Patrick:

grossssss

And even if you are this guy, you can still take part in this challenge…just make sure you are consuming healthy foods that are good for your body and soul (and remember portion sizes!):

I hope you have a wonderful week!!! I will be posting some new exercise ideas soon 🙂

Happy eating and exercising!

XOXO,

Jess

PS Like my FB page here!

I will pay you to write my capstone paper….

Helllllllo Healthy People!!!

Congratulations I hope you feel accomplished after tonight with last week’s NO SUGAR challenge!! I am currently at the library working on my 35 page paper…so far I’ve done basically 5 hours of pure research and no writing…

This was me when I started at the Library:

This is how I feel now:

So anyways here I am blogging on my mini break.  I hope you all had a happy and healthy weekend!!!

I’m going to keep this short so I can go back to studying/writing/school owning my life…. (Graduation is so soon…)

Oh yeah that reminds me…my senior photos are complete woo:

The famous J MADDY Statue!

And the serious one… HAHA. I seriously cracked up when I saw these photos. I think it’s weird to get your photo taken by yourself. But the rest of the photos can be found on FB at Mikaela Hamilton Photography or her blog http://www.mikaelahamilton.com/ which is fantastic by the way. Definitely check out her work. She is a phenomenal photographer, and a friend of mine since freshman year of college. Best luck to her with all of her dreams.

why so serrrrious??? mwahah

ANYWAYS. Now that that’s over with… on to THE HEALTH/FITNESS CHALLENGE OF THE WEEK….!!!!!

Your face right now is:

SO here’s the plan. Last week we did a health challenge. This week we’ll do a fitness challenge.

STARTING tomorrow Morning and for the duration of the week each time BEFORE and AFTER you brush your teeth you have to do 50 jumping jacks and one 30 second plank. So if you brush your teeth in the morning and evening you will end up doing 200 jumping jacks and 2 minutes of planks!!! CAN YOU DO IT????

Please don't have this form...Elvis... hunk of burning love

Come on people it’ll be so easy.

Wanna up the ante even more? IN ADDITION: Double this before you shower: 100 Jumping Jacks and 1 minute plank.

WOO so technically if you brush your teeth twice a day and shower once a day you will have completed:

300 Jumping Jack and 3 Minutes worth of planks! Woo this will be great on your metabolism and your energy!

Safety note: On jumping jacks make sure your heels are coming down on the way…change them to power jacks to add intensity or modified side step jacks to lower intensity. On planks, if you are in the full plank keep form by creating a long straight line from heels to head. Hips shouldn’t be in the air or dipped too low, you will know the feeling when your abdominals are engaged properly. Also feel free to always go into the modified position if form is ever compromised. Form is more important than the intensity of the move. If you do it right, the results will come.

YOU CAN DO IT!

Remember to be safe and have a wonderful week!

Happy eating and exercising!

xoxo,

Jess

P.S. Don’t forget to like my facebook page please, click FITFloridian!

Health Challenge of the Week!

Hey Healthy People!!!

I hope you had a restful weekend and Happy Easter.  How many chocolate bunnies did you eat? haha just kidding! So I hope you got your needed sugar fix in this Easter because the fitness challenge of the week is…..

So this will be tough!!! You will have to say no to all desserts (choose fruit!!!). No cookies, sugar in coffee etc… Don’t go all Splenda on me eitherrr friends…that stuff isn’t good for you. Try Stevia!

Also if you haven’t already please go to my facebook page and “like” it/me!!! Wooo http://www.facebook.com/FITfloridian  I will be checking in this week to see how we’re all doing. And if you’re reading this blog now and it’s not Sunday night…No worries. You too can start this whole health nut thing and cleanse your body of sugar starting now. Give it a try for a week.  It will be hard at first but eventually become easier and easier as you gain control over your cravings. Don’t let sugar be the enemy!

What to do? Load up on the fruits and vegetables. Drink tons and tons of water! Remember this is basically a detox so the water will help cleanse your body! Drink herbal tea with stevia or just plain.  Have a cup of unsweetened vanilla almond milk to help satisfy those cravings. Also…check out my sugar free “Earth” cookies, but remember portion sizes (1-2 cookies/serving) YOU CAN DO IT!!!!!!

Happy Eating and Exercising!

Xoxo,

Jess