Hip, Glutes, and Thigh Workout

Hip, Glutes, and Thigh Workout

This hip workout was initially created not as a workout, but as an injury preventer when I ran track in college.  I was a sprinter, mid distance runner, steeplechase, and triple jumper in college. My hip flexors have always been a big pain for me.  I always had the worst groin and hip pain in high school and college from running.  It got much worse when I knocked my hips out of alignment while triple-jumping in college. I could not sit down for longer than 5 minutes for over a year.   I tried many treatments, went to the chiropractor, but nothing worked.  I changed my perspective and instead of trying to treat my hips, I started to find ways to strengthen my hip flexors, thighs, and glutes.  I started doing this workout 7 years ago and I have seen a MAJOR difference in the discomfort in my hips and groin that I struggled with for years.  

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Sculpt + Tone Strength Workout

Sculpt + Tone Strength Workout

Although I am a big fan of cardio and HIIT workouts,  I do know the importance of weight lifting.  I was not a regular weight lifter until maybe a couple years ago.  I now try to fit in a strength workout twice a week on top of my HIIT workout and cardio workouts.  A lot of women are scared of weight lifting because they are afraid it will make them huge.  THAT IS A MYTH!! Unless you are lifting huge amounts of weight with small reps or doing some sort of body building, that’s not going to happen.  Weightlifting builds muscle and muscle helps you burn more calories and fat.  Since I am a runner and want to work on my cardiovascular endurance, I do more reps with a lighter weight.  I am not afraid to go up in weight!! If it is easy than I  am not pushing myself hard enough which means I am not burning calories and toning muscle.   You should feel a burn in each round.  I have taken you through my cardio workout, my core workout, and my 30 minute HIIT workout; now let me introduce to you my strength workout provided with tutorial videos too!

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At Home + Gym 30 Min. HIIT Workout

At Home + Gym 30 Min. HIIT Workout

What is HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. (Source: DailyBurn)

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This workout suitable for ALL fitness levels and ages. To decrease the intensity either go down in weight or take the LOW options. To increase intensity increase the weight. It is very important to stay on time with the rests. The goal of this workout is to give it 100% effort during your moves followed by rest. Make sure you stay on time with your rests. If you rest too long or too short you will not get the proper workout. You are supposed to feel out of breath in this workout. What I do to keep track of time is to set my stopwatch on my phone and sit it next to me or to wear a stopwatch.

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Winter Home + Gym Cardio Workout + Giveaway

Winter Home + Gym Cardio Workout + Giveaway

We all know it’s that time of year where it seems like every weekend (and sometimes weekday) we are eating Christmas cookies,  some sort of casserole, or those darn Starbucks holiday drinks.  On top of that we are trying to figure out a new routine with the cold temperatures and the sun going down at 5:00PM. On top of this, the last thing you want to do is to gain a few pounds.   Anyone else have the struggle of finding the time to fit in a workout in this cold weather and busy schedule?  I know I do.

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6 Minute Core Sculpting Workout

6 Minute Core Sculpting Workout

Are you the person who exercises regularly but can’t get a trim waistline? I may have be able to help you with that.

I typically do three 30-40 minutes of cardio focused workouts each week.  Cardio is great, but it will not tone or sculpt your muscle.  I have already shown you in my 15 Minute  HIIT workout how I tone and sculpt my body, but that workout is only meant to be done 1-3 times per week.  What can I do the other days so I do not neglect my core muscles?  It is simple, add-on a 5 minute core workout at the end of your workouts.  Continue reading “6 Minute Core Sculpting Workout”

15 Minute HIIT Workout

15 Minute HIIT Workout

What if I could tell you that you could burn the same calories you would burn working out for 30 minutes in only 15 minutes?  This is NOT one of those infomercials, it is the real deal.  Continue reading “15 Minute HIIT Workout”

My 1 Hour Playlist

My 1 Hour Playlist

I have been thinking this past week on what I should write about next.  I never want any of my posts to seem forced, so I patiently waited until it was clear on what I should write about. The clarity came this morning during worship time at church.  We were all reminded that singing and praising God should be more of an outpour of what is coming from our soul than just feeding the words in our minds.  I bet we all can admit that at times we will sing a song and not truly reflect on the lyrics.  I was challenged to use those lyrics to praise and worship to where it stirs up my soul. That is when I knew what I wanted to write about.  I have decided that my next couple of posts are going to be fitness related due to a high demand of requests on my Instagram.   I am already working on my favorite fitness routine so I thought why not mix fitness and faith together.  Continue reading “My 1 Hour Playlist”