Waisted Wednesday: 15 Minute Abs With Video

Wednesday, December 30, 2015

Hello fit friends! I am back with another Waisted Wednesday for you! This week is an actual core workout designed to be achieved in less than 15 minutes.  If an exercise can be done in a gym I will mark an asterisk next to you, otherwise this can be done at home, on your lunch break, or watching your favorite tv show. Please approach these work outs keeping your level of fitness in mind. Your form is more important than how much you think you are capable of lifting! When applicable I will use some of my videos as an example for those visual learners. When I first started in the gym learning new exercises and they way they are termed was difficult to understand.

Do each exercise in a sequence then repeat. The range is your goal of repetitions that you can tolerate.  You will do each exercise once with short rests (less than one minute).

Crunches – 10-15 X 4

Standing or *Leaning Side Bends  - each side 10-15X4  ( You can incorporate weights!)
Leaning Side Bends Example

Laying or Hanging Leg Raises – 10-15 X 4
Laying Leg Raises - begin viewing at 0:23 in video

Hanging Leg Raises - begin viewing at 0:36 in video  


Victory Toe Touch – 10-15 X 4
Victory Toe Touchbegin viewing at 2:42 in video

Good luck on this workout! Please leave me a comment of what type of workouts you would like to see next!


Waisted Wednesday: 4 Tips To Boycotting Leggings During The Holidays

Wednesday, December 23, 2015

Wednesday may be known as hump day but maintaining our waists during the holidays calls for a Waisted Wendesday. The holiday season creates a challenge for us to resort to leggings and baggy trend name 'oversized' sweaters. It doesn’t have to be that way. I mean I love leggings and all but I always have my jeans to be brutally honest with me and remind me that my holiday eating behaviors need to get in check.

A total of four pies baked and a Turk-Mas celebration (in between both holidays) with my family two weeks ago, I couldn't keep this topic to myself. Here are 4 tips to keep your jeans fitting great during the holidays!

1. Embrace the gym leggings! This is the only opportunity you SHOULD be excited for leggings is actually wearing them into the gym, an aerobics class, doing yoga at home, running outdoors, and depending on your heart rate this may be acceptable for shopping. Yes, I count shopping as cardio.

2. Drink plentiful amounts of water! During the holidays season we get so busy we tend to forget about our health. This is when our immune systems are not in their best state. Drink plenty of fluids! Drink atleast 8 ounces of water 8 times a day. I always keep a couple of bottle in my car and at my desk. This is also great for your metabolic rate. Drinking water helps you keep full and eat less than what you really need to.

3. When in doubt vodka is the answer. I am not promoting drinking but there are typically cocktails that are involved by the holiday season. If you are of the drinking age, at holiday parties opt for vodka has 65 calories per ounce versus whiskey or rum that clocks in at 83 pre mixer.  A normal serving of wine (depending on varietal) has 112 calories and bud light has 110. Be wise on what you fancy to sip on.

4. Plan your meals accordingly. If you know you have a dinner party that will probably be unhealthy or a holiday party where there will be more than enough to drink, plan your meals anticipating that. Pick healthier options, such as a salad and soup over a burger. Trade your fries for veggies, or find healthier snacks like cucumbers and hummus to graze on.

May your holidays be festive, fit, and fun!


5 Things A Young Professional Must Do Or Learn 1 Year Post Grad

Tuesday, December 15, 2015

Wow, I cannot believe it has been a year and a half since I graduated from college! I just celebrated my one year with my current job and every evaluation I receive I value the feedback and grow with it (my department gives quarterly evaluations). Looking at my progress, I have observed 5 things young professional must do or learn when they get out of college in the first year and land their first big job. Maybe you have been in the professional world for five years, and use this as a refresher of motivation.

        1. Be confident. It may be your first year post graduation and you are still learning to understand your industry. What ever you do, do it confidently. If you work with external customers and maybe even internal customers they can sense when you do not feel well about the work you are doing. You must prove to them that you’ve got everything under control or will ask for help to understand where you can gain more confidence.

       2.  Ask questions. Do not have a fear of questions. If something is not clear to you, you may misunderstand a request, there is missing information from a colleague, do not hesitate to ask more questions. Many work peers may be in an automatic state of mind and assume you understand it all. From slang, acronyms, and office jargon everyone may have a different interpretation. Some companies lack training for young talent and struggle to prepare their new additions with  the right tools to be the best they can be.

        3.   Ask for respect. In the real adult world you would think that it is expected and strictly enforced to respect all of your peers. Unfortunately I sometimes think I work with middle schoolers. I have been talked down to, rudely asked where I got my education from, and mistreated because I am a young, lack experience, blonde, a woman on multiple occasions. I have even been yelled at. When these occasions arise, I calmly request the person to please respect me. There are some characters that may take several trials of requesting respect. I advise to let your manager know about the repeating events and ask for guidance or HR to intervene. If you ever feel that you are not safe around a peer let someone know! Today, there are too many incidents of shootings or major conflict event where these may be avoided if recorded with human resources.

        4. Toot your own horn. When you have a successful event happen on a project, or receive a complement from a superior record it. Don’t be afraid to let your boss know when you do something  really well, receive a large compliment, find an opportunity for cost savings, or you feel like you have been really going above and beyond what your peers may do. Documenting these events and sharing them with your manager may lead to a reward when you have your annual review. This may lead to a reward when it comes time for a raise.

        5.   Dress for the job you want, not the job you have. I am a firm believer in dressing professionally. Do not get so comfortable with your job you are wearing flip flops and jeans/ yoga pants everyday to the office (yes, I witness this from peers that are in higher roles all the time). If jeans are allowed in the office, limit yourself to how often you take advantage of this. If you have a planned meeting with a customer you should dress more business than casual. My first two managers after I graduated both told me I dress for a job I want and not the job I have, and I should never change this fashion mind set. They told me I stand out more from equal peers when I take my job seriously and appear sharper than others. As a new professional do not fear a clearance rack or Goodwill for a nice blazer/suit set or business wardrobe. You can build your staples as you build your bank account with your new salary. 

                    I'd be delighted to hear your tips and advice for new professionals. 
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