New Weekly Exercise Circuits

I want to start something fun on my blog so I am going to write up a new exercise circuit for my followers to do every week! I will start with basic exercises and we will all progress up to movements that incorporate more muscle groups and functional movements to increse your strength, flexibility, and stamina throughout your day!
Each circuit will follow this format:
1) Total body
2) Chest
3) Back
4) Legs
5) Shoulders
6) Core
The idea behind circuit training is to keep your body moving from one exercise to the next and taking your rest periods after the 6th exercise. Circuit training trains CARDIO and RESISTANCE training all in one session so that you can burn the most amount of calories in the amount of time it takes to complete the circuit three times.
For weight selection, use things around the house. Collect two milk jugs or laundry detergent bottles and fill them with anything and make sure that they are equal in weight (flour, sand, water, BE CREATIVE!) Also, canned vegetables or soup cans work great for beginning exercisers or even your own body weight! No need to go out and buy dumbbells, resistance bands, etc., USE WHAT YOU ALREADY HAVE :)

For the week of July 27-August 1:

1)BODY SQUAT - Begin by standing in front of a chair, feet hip width apart and toes turned out slightly. Your weight should be supported in the heals of your feet. Slowly sink your hips back and down as you would when sitting in a chair. Just before your butt hits the chair stand back up again. Keep your chest lifted and hands can rest on your hips. Repeat 10 times



2)CHEST PRESS - Begin by lying on the floor, knees up and feet flat on the floor. With the weights in hand and positioned directy above the chest, bend from the elbows and lower the weights so that your arms make a 90 degree angle and the upper arm touches the floor directly out from the shoulder. Press up and bring weights together at the top squeezing from your chest muscles. Repeat 10 times

3) One-Arm Row - Begin with right knee and right hand up on the bed/couch and a weight in the left hand. Keep your back straight and let the weight hang down in front of you with shoulders secure and abdominals in. Begin lifting the elbow up and pull the weight as high as your hip. Hold for two counts and let the weight down slowly. Repeat 10 times on each arm




4) Step Ups - Find any set of stairs in your house! We will start with just a Basic Step Up, stepping up one or two steps leading with your right foot. Step UP right, UP left/ and DOWN right DOWN left. KEY: Step your entire foot up onto the step to avoid using only your calf muscles. When you step only on the toes/ball of the foot, your calves will be the sore muscles and not your thighs! Repeat 10 times leading on each leg





5) Seated Shoulder Press - Begin by sitting on the edge of a chair with weights in hand positioned straight above your head. Slowly lower the weights bending from the elbows to 90 degrees (looks like a goal post). Finish by pressing the weights up by straightening the arms to return to starting position. Repeat 10 times

6) Abdominal Crunch - Begin by lying on the floor, hands at your sides, knees bent, and feet flat on the floor. Begin by tightening the abdominal cavity and slowly lift the head and shoulders up off the floor, reaching your hands toward the heals. Hold for 2 counts and slowly return to starting position. Repeat 10 times Pictures shows hands behind head, I DON'T want you pulling on the neck, be sure to keep distance between chin and chest (focus on the dirty ceiling fan above you! ;)






Good Luck with this circuit! Repeat 2-3 times, AT LEAST 2 times a week. Don't forget to work in 30 minutes of cardio at least 3 times this week and return comments on my blog below!! :) Have fun and I look forward to hearing from you. All of these exercises are safe for pregnant women except for the abdominal crunch ;)

BODYPUMP Training Weekend

This last weekend I participated in an initial BODY PUMP Training workshop so that I can become certified in teaching this type of group fitness class. BODY PUMP is "the original barbell workout that STRENGTHENS YOUR ENTIRE BODY. This 60-minute program challenges all your major muscle groups by using the BEST WEIGHT-ROOM EXERCISES like squats, presses, lifts, and curls. Great music, awesome instructors, and your choice of weight inspire you to GET THE RESULTS YOU CAME FOR-and fast!"
I was introduced to this class when I first came to Cedar Rapids and the Aspen Athletic Club. I was intrigued from the first day I took it by the awesome music and the intense workout of all the major muscle groups in one hour. I attended the training workshop here in Cedar Rapids with 20 other instructors from around the Mid-West and I am still sore today! Friday we met from 11a-8p and started the day off with the Master Class and our amazing trainer leading the way. This was the most fun I have ever had taking this class before. I think it was her coaching style and connection with each participant that made her inspirational and a true BODYPUMPer. Saturday 10a-5p, we started off with the master class again as each of us taught a different track/muscle group. Then a few hours later we went through the BODY PUMP CHALLENGE. Every BP instructor to this day has gone through this grueling 60-minute challenge and this is the reason why I am still sore today. It was 5-8minute super sets of lifting as much weight in each exercise as you can! WOW!! I never thought I could every push that much weight in squats, clean and presses, lunges, curls, dips, chest presses, etc.....it literally kick my BUTT!! (Just ask Ryan how long it took me to fall asleep that night!) In the evening we went through the Master class one more time and taught the same track to improve from the first try. Sunday 8a-5p, again we had to teach a different track in the morning and again at night. So basically we did the master class 5 times (5 hours) and then the BP Challenge all within three days.

BODYPUMP™ Benefits
Burn up to 600 calories per class for fat loss

Improve your strength

Improve your general fitness

Shape and tone your muscles

Improve your bone density (helps ward off osteoporosis)

Gives you a sense of achievement

It was the most fun I have ever had in a weekend, I can't wait to start teaching it on my own. I think our trainer really was an inspirational individual and I hope I can be half the instructor she is someday with this program! She was amazing!!
Ryan has been working longer days and some Saturdays as he is still trying to meet quota with his co-workers. I have picked up a few new clients and am starting to fill my schedule a little more with training sessions, goal assessments, and group fitness classes. This weekend I am off to GRIMES for Jamie's (sister-in-law) baby shower!! YAY I GET TO SEE HER BABY TUMMY!!! Which reminds me, I still need to get the gift!!! :)

Happy 4th of July!! :)

Happy belated 4th of July :) Ryan and I had a nice weekend with friends and a little bit of sun yesterday. Friday night we met up with a Wartburg friend in Iowa City for dinner and a few drinks. We came home early because I had to get up early to run a 5K with a lady I have been running with from the club. On Saturday morning, I was up early getting ready for the race and watching the weather report only to find out that it was going to be cloudy and rainy all day.... The race started at 8am and Karee and I were already soaked by the time we lined up for the start. The race went well, I was there to keep pace for Karee, who did wonderfully! We have been working on pace and getting to the 3-mile distance consistantly. She is 47 years old and we finished in about 28 minutes! It was a great run and we had a great time walking around talking in our wet clothes and soggy shoes.
Saturday afternoon we were supposed to meet up with some more friends and go boating on Coralville lake. Ryan's friend from home came up and another from Wartburg brought his boat. We toughed it out at about 2pm and went out on the lake anyways! By then it was just cloudy and a little cool. By 3 and 4pm there were more boats out on the lake and we ended up just floating around and enjoying what little peaks of sunshine came out.
Yesterday was a lot nicer and Ryan and I decided to get some sun and read a book out by our pool. We both got a little red, but enjoyed the nice weather. I have been trying to come up with some casserole recipes to make so that Ryan can take leftovers to work. Last night was tater-tot casserole and turned out very nicely. He loves Mom's chicken tortilla bake; that will have to come again in the next few weeks! If you have any great recipes, please send them our way, we like to experiment with what little we have :)
Here's a great story of how I lost $10.........
Ryan and I went to the BBQ Roundup two weekends ago to see what it was all about. There was a variety of BBQ vendors in the competition, a live band, and a carnival. Ryan and I walked around the carnival and he wanted to try his luck on a fun, but easy game. I was the only one with cash at the time so we tried out the Balloon Dart game (Ryan is pretty good at darts!) So we wandered over there and the "Carny" was already trying to get us to give up some cash. It was 3 darts for $5. I have him a $10 bill and he gave us the first dart "free". Ryan popped the first balloon, the guy held on to my money and didn't give me my change right away. Ryan threw 2 more darts and popped two more balloons. The guy said he'd give Ryan one more dart for free and if he popped a balloon I could pick from a selection of stuffed animals. Ryan of course popped another balloon, no problem and the guy offered up another deal. Man Ryan was just on a roll! He popped three more balloons and now I got to choose from an even bigger selection of prizes! The man offered up another deal and finally I said stop, I just wanted to spend $5 and get my prize. Some how we got caught up in the sceeming of everything and ended up losing all $10 and getting a $5 prize!! LOL, here is what Ryan won me! :)



Here is just a picture of the live band "STAMPEDE" that was playing that night.

Apex & BodyBugg Certified!

For those of you who don't know what APEX or the BodyBugg are, I encourage you to visit the website, www.my.apex.com. APEX is a world-renown nutrition and fitness support system that has helped thousands of people manage their weight and reach their fitness goals. That little armband that all the BIGGEST LOSER contestants wear on their arms all day long, those come from APEX. Those are the BODYBUGGs. When worn all day long, this little bugg can keep track of all the calories you are burning which takes the guess work out of an entire fitness/weight loss program. When using the online website, all you have to do is log in what you eat during the day, and as long as you are at a calorie deficit (you have burned more than you ate), you will lose weight! SIMPLE AS THAT!! It really is. I have learned so much by becoming certified with this weight loss program. It really is about calories in and calories out. There is no 'magic pill' or 'secret piece of equipment' that will help in weight loss. It is the discipline of what we eat and how much we move! APEX also has great Meal Replacement bars/cookies/shakes that are balanced in all the macro nutrients (carbs, fats, proteins) that help keep you satisfied when you miss a meal or are not around healthy food. Multi-vitamins and other supplements are also scientifically engineered and tested by the FDA to prove that our products really work. Please let me know if you are interested at all in these things. I have only been on my BodyBugg for 1 week now, and I think its so great to be aware of my calories in and calories out so that I can stay in control of a healthy lifestyle.

Here is just a picture of what the NEW BodyBugg looks like.




Other than that, Ryan and I made a trip back to Eldrige last weekend to visit family and friends. Our friend Trisha had a party for her graduation on Friday night, Saturday Sheila (one of Ryan's sisters) and I went to get pedicures, which was much needed! We hung out with an older friend of Ryan's, J.B., and watched the QC Air Show from his back patio. This really was neat! The NAVY's Blue Angels put on a 1/2 hour show in the afternoon flying right over the house we were watching from! Pretty loud experience. After that I had a bad headache and we were supposed to go to a wedding reception. Once we got back to Ryan's parents' house, I passed out on the couch around 5:30 that afternoon and didn't wake up until 8am the next morning! It felt great to catch up on that. On Sunday we relaxed with a few other family members celebrating Father's Day and headed back to CR. This weekend we plan on staying around here in order to not spend money for once! ;) We'll see how that goes! There's always something to do right?!

Work is going really well for the both of us. Ryan is already talking to clients and trying to sell his first deal at Wells Fargo Financial. He helps people to consolidate their debt so they can "save" on some interest payments. ("Save" is apparently one of those not-to-be-used four-letter words at WFF.) For me, its been slow, I've just been prospecting new business and calling people for free Goal Assessments to get them interested in training. Tomorrow, I have to work at a Health Fair at the mall for a few hours to promote Aspen. Rachel, my co-worker who started at the same time I did, has become quite a good friend. We both moved here to work not knowing many people and we both are really easy to get along with. Perfect combination! Many people have asked us if we knew each other before working at Aspen, and we simply say "No," and smile because we both know that we have become good friends already :)

No plans as of yet for the 4th, but whatever we end up doing I hope it involves SUN, WATER, and some nice cool beverages! ;)

Take care and God Bless!

1st Week on the New Job

This last week I started training at my new job at Aspen Athletic Club. Come to find out, we are no longer affiliated with the Aspen franchise and our club will be renaming in sometime before October. Just a little fun-fact.
I did a lot of shadowing of other trainers this last week which became really boring after awhile since I already have some experience in the field. I did however take notes and jotted down some new exercises and thoughts of my own during the shadowing sessions. I have also been speding a lot of time at Panera because they have free WiFi and I have been doing some online training in Apex Supplementation/Nutrition. I take that test at the end of this week.
The majority of trainers at Aspen are male and there is another new girl from UNI that is starting at the same time I am so it has been nice to make a new friend. She is only interning but hopes that this summer internship will turn into a future career this fall.
Ryan is still in his intensive training weeks as WellsFargo, he has been doing a lot of online stuff to and sitting-in on calls/sales with his co-workers.
This weekend Ryan and I ventured out again to explore the area; we went to a golf course just east of the airport. We hit balls at the driving range and practiced our short game on the putting green. We had a few long-ball contests and of course I won everytime one way or another! ;)
Some of my friends and one of Ryan's came up to visit this week, we went bowling on Thursday night for Quartermania. It was kind of fun to get out and enjoy the company. All three ended up staying and of course there was plenty of room for everyone!
This week will be another long week of training for the two of us at our seperate jobs, hopefully I'll be doing some more practical things and interacting with more of the gym members.
Attatched are some pictures of the small little apartment.....

These are all pictures of our main living area.

My bedroom on the background.

Dining area.

Kitchen in the background. We have done some more decorating since. :)

First Week in Cedar Rapids

This first week in CR has been pretty boring for me, and pretty learning-intensive for Ryan. I don't officially start at Aspen until Monday, so I have been doing little things around the apartment and jumping into group ex classes at the club off and on.
I also taught my first class at Aspen on Tuesday night which was a little nerve racking, but exciting! The participants here at Aspen are a little more intense and some like to add in their own little sequences. Okay with me, I'm just trying to move and instruct at the same time! It's been a week since I've taught a class with this moving and all, so I it was a bit of a struggle the first night.
Moving went well, it was a long day last Friday but a BIG thanks to my parents for helping us get everything up the tiny little stair case and into our apartment. I was very proud of Papa Rouse for his strength and stamina getting our couches and GIANT entertainment center up those stairs.
Our apartment is quite settled now, I did take some pictures I can add later. Since we don't yet have internet in our apartment, I have been taking my laptop to Panera or coming to the library to use the internet. Ryan gets his luxury at work!
It doesn't quite feel like home yet, but hopefully it will soon. Wartburg has been our home away from home and we already miss it (right Sharese!)
Last night we went over to one of Ryan's co-workers houses in Marion because the office was having a going-away gather for their branch manager, Patrick. He was the one from Wartburg who hired Ryan, Josh, and Sharese and now he is taking a promotion to work at the Main St Cedar Falls bank. I think the three Wartburgers are going to miss having him around already. It was nice to meet Ryan's co-workers and get a meal that neither Ryan or I tried to cook! ;)
I went into the club today for the PT meeting and met some of the other trainers. Very friendly staff and they seem like a great team. Can't wait to start on Monday, it's been quite boring this week....
That's all for now, I hope I get a lot of followers :) Thanks Jamie for starting this trend, I'll do my best at updating this weekly.

God Bless,
Amanda