Healthy Summer Recipe. Fast- Easy- and Fun!

 Try this fun summer recipe I found on eatingwell.com! I love this site. Such interesting recipes to try this summer! =)

Ingredients

• 2 cups water
• 3/4 teaspoon salt, divided
• 1 cup quinoa, rinsed well (see Tip)
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 small cloves garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1 6- or 8-ounce package baked smoked tofu, (see Tip), diced
• 1 small yellow bell pepper, diced
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup chopped fresh parsley
• 1/2 cup chopped fresh mint

Preparation

1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

Tips & Notes

• Make Ahead Tip: Store in an airtight container in the fridge for up to 1 day.

• Tips: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
• Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

Nutrition

Per serving: 228 calories; 10 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Magnesium (19% dv).

"An Oldie - But a Goodie" Treadmill 10-5 Hill Workout!

Hey everyone! I wanted to share one of my favorite treadmill workouts. This is a great routine to try to squeze out in the morning or when you are at a loss for "ideas".  Everytime my clients or myself do this routine - we sweat buckets! If done straight through and with a good intensity, you should feel this one! =)

(remember all treadmills vary. Sometimes the machines I use at the rec vary 4 speeds different than the ones at cross fit in Rushville so If it feels too easy, up it or drop the intensity if it is too hard)

-5 min warm up walk.. however, keep it brisk. 4.5-4.9 pace
-10 min @ 6.3 working into 6.5
-30 sec sprint at 9.3 (or whatever best fits your level)
-30 sec sprint @ 9.3
-30 sec sprint @ 9.3
(rest in between these sprints but try to go into the next as soon as you feel you can.)
-10 min @ 6.5..working into 6.7-6.8 by end
-30 sec hill run..inclines vary but I had the rec center treadmill  @ 15. Just make it a hard incline and set the speed between 7.3-7.6 (or whatever works best for you)
-30 sec hill walk..keeping walking speed brisk between 4.5-5.0
-30 sec hill run (same criteria as prev. hill run
(rest in between each of these by walking and taking the incline down but get into the next climb as soon as you can!)
-5 min run doing the following
*1 min @ 6.8
*1 min @ 6.9
*1 min @ 7.0
*1 min @ 7.1
*30 sec @ 7.2
*30 sec @ 7.3
-5 min brisk cool down walk at around 4.5-4.8 pace

Enjoy =)

Need Some Strength Ideas Ladies?

Many women have been messaging me on the "private blog" asking for strength ideas that won't bulk them, but build lean, toned muscle. Here are some toning and strengthening ideas. Women naturally do not have the hormonal makeup to get big or bulky; especially when sticking to moderate weight and high reps for stamina and toning.

Here are some of my favorites and some fresh ideas to break through that "summer slump" you may be in!

Weighted Legs (Try to do 2 -3 sets of each..I usually do 3 sets 20 reps each exercise)….you could also do any of these without the weight as well

-Walking lunges with dumb bell in each hand (5, 7, 8, 10 pds..whatever feels good)

-Standing lunges with weight in each hand. …lunge come together switch. (you can also lunch front, side, back, side with the same leg, then switch legs and do the same with it)

-Plie squat with one weight…Get a extremely wide stance feet turned out (ballet, this will work inner thighs) then hold weight with both hands in between thighs, squat slowly keeping back straight.

-Walking side lunges holding weight in both hands, rest weight on outer thighs while lunging. Lunge to the side come together and lunge again…traveling ect. (This resembles a slide in basketball for defense)

-In the Rec center the Adductor Abductor machine….for outer thighs and inner. Works really good. (first machine one right when you walk in)

-In the rec the leg kick back machine…(third machine on right when you walk in)

-Leg curl machine at Rec….laying on stomach curling legs to butt….works hamstrings.

-Leg extension machine at Rec Center or other gym equipped with weight machines.

 Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)

-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)

-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)

-Wall sits…legs 90 degrees hold 45-1 min 3 times

-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.

-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well. 

-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn!

Be creative, switch things up, and most importantly..just get active!!

As usual - Get Fit, Stay Fit!

-Meg =)

Sweet Summer Snack - That Won't Leave You Guilty!

Summer is all about relaxing, grilling out with family and friends, enjoying the summer weather and of course busting out those "summer recipes". Well, not all of the recipes you bring to your next cook out need to leave you feeling guilty! This is a simple, fun and COOL salad idea. I have been raiding this site that I have come to love called "eatbetteramerica.com". Check it out for yourself! They are great about thinking up new innovative ways to get the whole family to try some healthier and more health conscious food options.

Here is the great recipe I found!

http://www.eatbetteramerica.com/recipes/savory-watermelon-salad/90c04b3d-8503-44bc-9f40-7c8d814104ca

                        

                                               

                                                                               

"Fit Kids Camp" Coming to Quincy this Saturday!!

Hello everyone! In case you aren't one of my "Fitness e mail" recipients, then you may not have seen my last few post. I have not posted on this blog since June 1 because I had some request to post on the "private blog" and give some personal feedback! One of these days I will merge the two, but I have a lot of people who still can't seem to find their way to this one! ;)

As many of you know, one of my favorite things to do is host my self created "eCHANGE Fit Kids Camps" and "eCHANGE Dance & Nutrition Clinics". I host these on behalf of my personal platform "eCHANGE - The Fight Against Childhood Obesity & Inactivity". This issue is very dear to my heart and I live for my next event!

This Saturday I will be hosting a Fit Kids Camp at the Quincy Kroc Center! We will be doing a "Kids Zumba Party" and introducing "Simple Exercise Basics at Home" during the first half of the camp and then working on nutrition and health education through fun games and guest speakers during the second half!

This event is FREE and of course will be great fun and educational for all children! The age limit is 6-12 and for more information and registration please call the Quincy Kroc Center at (217) 222-5762.

I hope to see some familiar faces there and many new faces as well!

Remember -  Get Fit, Stay Fit!!! =)

- Meg
Miss Quincy 2012

"Fitness4Kids - Quincy" was a success!!!

Today was the kickoff of my new program "Fitness4Kids - Quincy" and it  went great! This is a new program my Miss Quincy Outstanding Teen, Mackenzie, and I are doing together! Both of our platforms are based around childhood obesity prevention. This program will feature a "Day of Fitness and Education for Kids" each month and each month will be hosted by a different Quincy facility! Next month we will be at Vancil Performing Arts Center in Quincy, on July 2nd at 6:00!

Get Fit, Stay Fit!!!!! =)

"Fitness4Kids - Quincy" Kicks off Today!!!

Today is the day!!! Come join a FREE Fitness Class for Kids NuFIT for YOU of Quincy, today at 3:00 p.m. I will be leading a Zumba Party for Kids and addressing 4 basic components of health and fitness; cardiovascular fitness, strength training, flexibility, and healthy eating habits!This is the kickoff for "Fitness4Kids" - Quincy, my new program as Miss Quincy with my Miss Quincy Teen, Mackenzie Mahsman! Come join us as we promote our childhood obesity platforms!

http://www.wgem.com/story/18673895/free-monthly-fitness-program-for-kids-starts

 

Cardio Fusion Series 3

Here is a great workout that I created this afternoon. The workout is designed to be intense, but can be altered or slowed down to any level. Put your game face on and attack this workout as hard as you can! I love it! How perfect for a rainy day right? =)

Cardio Fusion Series 3

Start with one mile of

A)     If you’re on a track – Jog the corners and sprint/stride the straight-a-ways for 1 mile

Or

B)      If you are on a treadmill jog 100 meters, then sprint/stride 100 meters, jog 100, and then sprint 100….for a total of a mile.

·         Next complete 5 minutes straight of stair climbs. (If you are at the gym instead of the track – use the star climber – stair master- or step ups on a raised/safe surface)  Go as hard as you can! If you feel ambitious switch from regular climbs - to hops - to side steps, and back again!

·         Now, find a flat surface and go right into the next 3 moves! Goal is to take AS LITTLE rest as you personally can handle in-between all of these phases of the workout.

1- Start with feet parallel and perform “quick feet” as fast as you possibly can for 8 solid counts, then drop down with your hands by feet, shoot feet out to plank position, then immediately shoot feet back into hands, and pop back up and begin another round of quick feet. (Burpe Style Drill) Perform this move a total of 3Xs

2- Perform a jumping squat in this manner – squat down in a true deep squat. Booty low and weight in the heels, swing arms back during the squat to prepare for the jump.

Now drive arms up and jump up in the air. While in the jump click/touch your heels of your feet to your buttocks, then land and sink way back down into a good squat and power back up.

Perform this squat a total of 8 times.

3- Now go back into 8 full counts of quick feet again – as fast as you can, just as before!

After quick feet - drop down into 4 switching jump lunges. (Meaning Lunge on R leg, then slightly jump/hop and switch legs in air and land in a left leg lunge. Complete 4 lunges, and then return back to 8 counts quick feet.

Perform this sequence 4 full cycles (1 cycle = 8 counts quick feet and 4 jumping switch lunges)

·         Now, return to 5 more minutes of bleacher/stair climber – or if you are inside – stair master, stair stepper or step ups. Keep these fast pace and vigorous!

·         Finish with an 800 meter run around the track or on the treadmill – depending on where you are performing this workout! Run this 800 in a “stride”. Keep knees lifted, and try to maintain a fairly fast pace speed, just on the brink of your sprint. Remember: everyone is different..So run at whatever level YOU PERSONALLY have left! =)

·         Now relax, breathe, stretch, and feel great about the fact that you just powered through an amazing workout! Your body will thank you tomorrow ;)

With your fitness in mind,

Megan =)

Cardio - You have options...So Get Moving!!!

Hello friends, I wanted to share some information I have been preparing to add to my "Give Me 5" Fitness Program Booklet. I am also adding this info into a slide presentation I will be giving soon. This post will address the different types of cardiovascular exercise . The options are endless and it just comes down to finding the right fit for you! Make sure that it's something that is enjoyable and you will be more likely to commit to it!  =) Read bellow and explore your options! (Also notice one of my favorite slogans to say to my clients in quotations below!! )

Cardiovascular Exercise

“The Peanut butter to weight training’s jelly”

Running

Running is a great choice for a variety of reasons:

•It doesn't require special equipment (except some quality shoes)

•You can can do it just about anytime, anywhere

•It's high impact, which helps build strong bones and connective tissue

•It gets your heart rate up more quickly than low or no impact exercise

•It helps you burn serious calories, especially if you add hills, sprints or try interval training.

In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.  The downside is that it takes time to build the strength and stamina to run continuously and, because it's high impact, it may not work for every person

The Elliptical Trainer

Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder.  The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill.  You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well.  As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.

The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.

Swimming

Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.

Step Aerobics

Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics.  The step offers intensity without the pounding and it's easy to up the energy by adding risers.

It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.

Zumba!!!!!!

“Ditch the workout - join the party!!!!”  This is the ever famous slogan that Zumba embarks upon. Zumba is exactly what is says; a party atmosphere with intense sweat dripping workouts.

You can burn 320-1145 calories in a Zumba class. It depends on how much you weigh, how hard you work, and the length and difficulty of the class.  Zumba allows you to work at your own pace and push yourself as hard as you feel capable.  The best part is, anyone can do Zumba; you do not have to be a dancer

Walking

Walking is another great choice for cardio because, like running, it's accessible:  You don't need special equipment and you can do it anywhere, anytime.  It's harder to get your heart rate up with walking since it's low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.

Adding hills, speed walking or using walking poles can also increase the intensity.  Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.

Jumping Rope

Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.  A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.

Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion.  Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests.  You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).

Cycling

Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.  What makes cycling even better than other activities is that you can incorporate it into your daily life.  You can ride to and from work or use your bike to run errands around town.  It's also low impact

 

Express Workout!

In today's "fast pace" society we are always wanting something faster or less time consuming. Here is a fast pace, but short workout you can perform over a lunch hour or within the comport of your own home! All you need is set a dumb bells. Base the weight off your personal fitness level - do what you can tolerate! This is an interval based workout and you are to perform the sequence as fast as you can. I came across this fun little routine through Oxygen . I like to add a sprint or two after the end of a full sequence and before the next. Push yourself and enjoy!

Workout To Go:

Exercise #1: Weighted jump squat
How to: Hold dumbbells at your sides, lower into a squat, then jump into the air.
Reps/time: 15–20 reps

Exercise #2: Mountain climber
How to: Get into a push-up position and rapidly alternate bringing your knees in towards your chest.
Reps/time: 30 seconds

Exercise #3: Glutes bridge with alternating chest press
How to: Lie on your back with feet flat on the floor and a weight in each hand. Lift your hips from the ground, and alternate pressing the weights up.
Reps/time: 15 reps (each arm)

Exercise #4: Weighted burpee
How to: Hold a weight in each hand. Squat down, place the weights on the ground (still holding them), then jump your feet behind you to come into a push-up position. Reverse the move to stand.
Reps/time: 12–15 reps

Exercise #5: Extended-arm plank with row
How to: Get into a push-up position with your feet wide and each hand grasping a weight on the floor. Alternate rowing each arm up.
Reps/time: 12 reps (each arm)

Exercise #6: Invisible jump rope
How to: Jump quickly on the balls of your feet, turning your arms as though skipping, keeping your elbows tight to your sides.
Reps/time: 30 seconds

******Move right from one exercise to the next. When you reach the end, rest for 90 seconds, then repeat twice from the top

Getting Creative!

Hey everyone! If you have not noticed, my post lately have been colorful and designed much more in depth than usual. This is because I am creating a "Fitness Book" for each of the participant's in my "Give Me 5" Program to take home with them after our program. While I continue to work on my book during the next few weeks I will continue to share my information on my blog; and of course the pages are designed with color and character for the book! =) Here are some of the many reasons you should get active with cardiovascular activity today!

Why is Cardiovascular Exercise Important? 

The American College of Sports Medicine recommends aerobic exercise, or cardio, for all healthy adults and children. They recommend at least 30 minutes or more of moderate-intensity activity on most days of the week.

_________________

Heart Health – The American Heart Association declares physical inactivity to be a major risk factor for heart disease. Regular aerobic exercise can strengthen the heart and help improve its efficiency. A stronger heart will be able to pump more blood with fewer heartbeats. Regular aerobic exercise also increases capillary development. An increase in capillaries allows oxygen to reach vital cells in case of blocked or damaged arteries in the body. This ability of oxygen to be rerouted through different capillaries can help prevent heart disease and stroke.

Cancer Prevention – Many studies show that regular exercise stimulates cell growth and can actually help block cancer causing free radicals from developing in the body.

Mental Health – Exercise helps stimulate brain cells and releasing “feel good” endorphins into the blood. Exercise can give you a temporary “feel good high” and help enhance mood and mental alertness!

Weight Control - The American College of Sports Medicine has found that regular aerobic exercise is an important factor in sustaining significant weight loss and preventing weight gain. Controlling weight through healthy eating habits and regular aerobic exercise is an important way to prevent obesity, which is a major risk factor for heart disease, stroke, cancers, high blood pressure and type 2 diabetes.

Thank you to www.livestrong.com for helpful information and motivation!

"Give Me 5" - Exercise Basics You Can Do At Home!

Hey everyone! This is a new fitness program I am creating at the Rec for the WIU Campus Community. It will be a 3 week progressive program with lots of information and demonstration! Here is the event info I have sent out - Take a look and get active!

“Give me 5 – Exercise Basics You Can Do At Home!”

Join us on Wednesdays—July 11, 18, and 25

 12:00-1:00 p.m.

•Are you tired of constantly claiming you will “start that exercise program tomorrow?” Learn exercises and cardio techniques you can do at home with little to no equipment!

•We will show you how to use indoor cardio equipment in the Spencer Student Recreation Center and cover strength-training concepts you can do with your own body weight.

•The “5 Elements of Fitness” (Muscular Strength, Muscular Endurance, Cardiovascular Fitness, Flexibility, & Body Composition) will be discussed in full during the sessions and each participant will receive a fitness guide and information booklet to take home and utilize on their own!

•The best part is—this program is FREE!

• Only 15 spots are available and the program is open to the entire campus community!

•Registration opens Monday, June 4, and closes Thursday, July 5. Register online at wiu.edu/fitness under “Upcoming Events”.

"Fitness4Kids - Quincy"

Mackenzie, our Miss Quincy Outstanding Teen and I are working on a monthly fitness series for our platforms. Since we both have childhood obesity as our platforms we have teamed up and developed a montly series called "Fitness4Kids-Quincy."

This program will zone in on 4 major aspects of health - Cardiovascular Fitness, Stregth Training, Flexibility, and Healthy Eating Habits. Local fitness center...s and health care organizations are each adpoting a month to host fitness/ health classes and they are free to the children of Quincy. It is a great way to show the children of Quincy what fitness resources they have and educate them on ways they can be proactive themselves!

It will start in June, as NuFit has adopted that month. The first session will be June 1st at 2 p.m at NuFit in Quincy.

We also have comittments from Vancil Performing Arts Center, Blessing Hospital, the YMCA and the Kroc center so far!

Share this information with everyone you know to help make it a huge success!

With the fitness of our future generations in mind,

Megan - Miss Quincy 2012

HITT Training

Types and Variations of Cardiovascular Exercise

Have Fun With It!!!!!

_____________________________________________________________________________________

The Rage is “HITT” Training.  So, what is HITT Training?

HITT Training – stands for High Intensity Interval Training. This form of cardio is great for burning fat and revving up your metabolism.  A HITT workout often takes less time to complete than a regular endurance based cardio session. With HITT Training you go for a shorter amount of time, but workout at as higher intensity than that of a steady state session; thus burning just as much and usually more calories and fat than you would in a typical endurance based cardio session. This strategy alternates periods of short intense anaerobic exercise with less-intense recovery periods.

__________________________________________________________________

Examples of HITT Training include:

•Sprints with short intervals of jogging or walking in between. For example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

•Running or walking bleachers or household stairs while stopping and doing jumping jacks or jumping squats in between every 4 climbs.

•Doing sit ups, pushups, and squats while adding a minute of high pace jump rope in between each round or after a certain amount of sets

•Sprinting as hard as you on the elliptical training for 30 – 45 seconds, or even a minute – then come to a steady state for 30 seconds – Repeat 8-10 times.

***I created This while at The Rec Center Today. I will be adding it to my "Give Me 5" Fitness Program. I will tell you all much more about that later, but for now enjoy this read! =)

-Megan

The Full Court Challenge

Hey everyone! I am so excited to be back on my “BlogSpot” blog. For those of you who do not know, he past month or so I have been blogging on the private blog again due to some requests from clients who wanted the interaction application the other blog offers. We are now all back in one spot now..yahhh!!! I wanted to let all of you know how my “Macomb Community eCHANGE Fitness-A-Thon went….It went GREAT! I was thrilled to have had the opportunity to offer community fitness to the area and even more excited to have had the opportunity to fundraise for the Macomb Schools Physical Education Departments! The school was very happy with the event and we were dead tired after four hours of fitness and fun! Thank you to all who supported the event and made donations to the Children’s Miracle Network.

One of the drills I taught during the “Bootcamp Section” of the Fitness-A-Thon was what I call the “Full Court Challenge.” It is a fun drill that involves running (sprinting if you can), quick feet, planks, jumping and endurance. It is something different that will switch up your routine and I like to throw it into various running workouts to spice them up! You can also do this drill on a football field; which I sometimes do at WIU!

Here is what you do:

-On a basketball court (or grassy areas where you can place markers) start on the baseline -Sprint to the first free throw line and then run back to the baseline (start point)
-Without ever stopping sprint back to that same first free throw line, stop, and do 10 seconds of quick feet (shoulder width apart) as fast as you can
-Drop down and jump your feet out behind you to where you are in a tall plank position. Then jump feet back in by your hands and jump back up to standing (many of you know this as a “Burpe”)
-Once back to standing, do 3 tuck jumps = jumping up in the air you tuck both legs under and click your heels to your buttocks
-Now run to the next line (The Half Court Line) and repeat this whole thing. Back down to baseline, back to half court, drop down after quick feet, burpe, etc., etc. .
-Repeat this on the next free throw line and then the opposite baseline, then finish by sprinting back down across the floor to the original baseline you stared on.

 Go as hard as you can on this! And as usual, Enjoy, Get fit…and most importantly, STAY FIT!! Have a fun and fit day ;)

 -Megan

Macomb Community eCHANGE Fitness-A-Thon

Hello friends! Media and graphic design chair for The Miss Quincy Pageant made this beautiful flyer for me. However, I caught a mistake on the first flyer released. Exercise was spelled wrong!! =/ So..I wanted to let everyone know that was NOT me who mis-spelled it! Please see the flyer I have attached, as it is the revised flyer! =-)

I have been working on this event for about 6 months now and we are really trying to promote it! =)

All proceeds go to the Children's Miricle Network and to the Physical Education Departments at Macomb Schools. Come for an hour or for the whole event! Fitness classes, information on fitness health, and nutrition, and fitness testing will be available!

Please support me as I continue to carry out my personal platform "eCHANGE" - my quest to end childhood obesity!!! =)

-400 Split- Fast and Powerful Workout!

This is a workout I did with one of my clients on Tuesday. It is a fast pace workout that is full of plyo. elements, cardio and cross based strength. As usual this workout is designed to be done at YOUR personal max. Try to move as quickly as you can from running to the strength section then back to running. Get as many sets as you can. We got 2 1/2 sets in due to the fact she had been sick the prev. week, but we set a goal to hit 4 full sets by the end of this semester!! =)

So...here is one set (P.S. Bring a towel outside with you)

-400 M run (or close to it..we used the large grassy field behind the brophy exercise building at WIU. Use your guess on distance if you choose to do this at a park etc.)

-Stop and do 20 jumping squats..weight in the heels each time, landing with nice bent legs, booty down, chest up and lifted

-Stand just in front of your towel..wide stance..do quick feet moving as fast as possible for 4 seconds --then drop down (hands on towel)and jump your feet out behind you so you are in a tall plank. Booty down tummy up..straight line from head to tail! Then jump feet back into hands and jump back out to that wide stance position and get those feet going again with the "fast feet" drill for 4 seconds. Do this whole thing 6-10 times before moving on.

-Next do 16-20 jumping switch lunges ..arms held straight up reaching to sky. If you can not jump..start with more of a stepping motion to switch. This is what my client did! Again weight in front heel..do not learn forward..and keep both legs at a 90 degree angle

-1 min plank hold..or if you are just beginning shoot for 30 seconds!! =)

Repeat whole sequence!!! (Hence run 400..then do the strength)

Repeat as many times as you can handle. Shoot for 4 and be a rock star!! If you are just starting out shoot for your best, alter reps if needed and try to rock out 2 sets!!

As always have a fun and fit week..and ENJOY!! =)

ZUMBA - The Rage!

We have all heard about it...ZUMBA! It is quickly growing into one of the top fitness programs in the world. As a certified Zumba Instructor I can attest to you all that it is a great workout. Have you tried Zumba and found you did not like it? I beg you do not stop! The quality of each class highly depends on the instructor and level of the class. Some classes are very low key and geared towards a more steady workout. The classes that my partner, Jeffrey, and I teach at WIU however, are very intense and average about 80 people a class. We include lots of hip hop, plyometrics, bootcamp inspired routines and high intensity intervals within our dance routines! If you are in the Macomb area you need to try the class. I promise you will sweat buckets with the style we teach. We have been teaching on average 3-6 classes a week all year and we still sweat like crazy and get a awesome workout! Our class at WIU is on Mon.@ 4:30, Tues & Thurs. @ 12:15 p.m and Wed. @ 5:30.

Follow this link to read about Zumba being named a top 10 exercise program by the American College of Sports Medicine!
http://yourlife.usatoday.com/fitness-food/exercise/story/2011-10-27/Zumba-brings-the-dance-party-into-the-health-club/50940786/1

And here is the link the the official Zumba website!! =)
http://www.zumba.com/

Zumba-thons have also became a huge trend. We have had several throughout the area. Rushville was successful with one giving all funds to Breast Cancer Funding, and many have been successful for schools, funding, and most recently the "All Area Winter Dance Showcase" where the funds went to the dance dept. for Rushville Schools - a much needed asset to the schools funding!!

If you or your organization is interested in a fun way to fund raise or sponsor a great cause, get a hold of me..as I am always happy to assist and/or instruct at a Zumba-thon!!

Training - Body, Mind, & Spirit

Often times I consider "training of the mind" just as important as training the physical body. When you mind is not ready for the commitment to your fitness journey then the likelihood of you becoming successful is slim. You must be in a clear state of mind, have a perfect understanding of what it is you want to achieve, and be in a mental state where you are prepared to work towards those goals. Hard work and determination lead to achievement and success. I find that when my mind is scattered and I am not quite as put together as normal; then my workouts and progress suffers as well. I am a strong believer in health and fitness for your mind body and spirit. Spirituality is a virtue I hold very dearly. I was raised strong in my religious and spiritual beliefs and throughout my upbringing I learned that my faith would forever be the backbone and support needed to reach for my dreams. After all the lord stated in the bible that both physical and mental wellness are essential for our well being.

1st Timothy 4:7-9 reads “Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next

This scripture tells us the importance of finding your piece of mind and keeping your life in a composed and "ready to go state". Before I embark on new fitness journey or any journey for that matter (for example- my upcoming chance at competing for Miss Quincy) I make sure I am prepared mentally to go 110%..with the lord and his word in the back of my mind. With this sense of well being I feel I can conquer anything and I am confident in my dreams and daily aspirations.

Find your "state of mind"...Reach for not only fitness and health of the body, but also the mind and spirit!

Have a fit and fabulous day!

-Megan =)

Short-but-Sweet Cross Workout!

I was short on time the other night at the gym. I had all ready done my morning cardio and I still needed to practice my dance, so I busted out this little beauty. If you go as hard as you can it seems soooooo short! You keep busy and change what you are doing a lot..which distracts from the time..which is always great right?? Ha =)

Here it is: As usual, you know I LOVE cross-fit based work. So you have to go to YOUR personal max..now that is diff. for everyone. Push yourself, be honest, and work to your failure ledge ;)

***50 Plyo-body weight based squats ( I did jumping tuck squats- i.e insanity videos, and then I did 10 knee to elbow (touching together) jump squats and then 10 jumping switch lunges) Mix them up as you wish!

***30 push ups (your choice in style..I did half yoga push ups and half regular)
***1 min. plank hold
***800 M run (I was on treadmill but you could easily do it outdoors if distance is measured out!) Oh..and speed--AS HIGH AS YOU CAN SUSTAIN!
***Grab a bench or like object, hold onto the bench with both hands bracing yourself, tuck knees up into chest and bring legs back and forth jumping over the bench, your hands will be taking the weight.

Repeat 2-3 Times! I did 15 min. of sustained treadmill work before this - feel free to pair cardio before and/or after!

As usual have a fun and fit day! E mail me for questions and concerns @ mj-ervin@wiu.edu

Enjoy ;)

Lean Out Those Arms!!

Yesterday I pulled out an old workout I had not done in a long time. The idea behind the workout is "one-hundreds"....with that said, you do 100 reps of each exercise you choose. You can do this with arms or legs even. The idea of doing 100 reps is something different, yet challenging. Mix things up for yourself and try this workout one day! You can take breaks after lets say 25-30..whatever you need. Just keep in mind you want as few "breaks" as possible and if you do have to take them, they need to be as short as possible. I also did this with a client once and we took breaks after every 25 reps for about 30 seconds to a minute by the end. Everyone will be different..fitness levels will make your break times vary. Use a lighter weight than you would for a 10 rep max or shorter repetition sets. The idea is the work the "muscle endurance" and lean the muscle out working it with cardiovascular based training. As always I LOVE adding cardio within the entire workout. Push yourself, work hard, see results!!

10 min on treadmill (intervals)
... 7.0 speed, 3.0 incline, 1 min
... 5.2-5.5 speed, 2.0 incline, 30 seconds
... repeat for a total of 10 minutes

Six 100’s (So, pick 6 different arm exercises - 100 reps each exercise)
With 1.5 min sprints @ speed 8-9 in between every set of 100 (again adjust this speed to your fitness level if needed!)

End with another
10 min on treadmill (intervals)
... 7.0 speed, 2.0 incline, 1 min
... 5.2-5.5 speed, 0 incline, 30 seconds
... repeat for a total of 10 minutes

Jog or walk for 5 more min concentrating on breathing

Have a fit and fabulous day!

As always, Enjoy!

Walking Treadmill Workout

If you are looking for a more low key workout or are simply just not up to "running" yet, then this could be a good workout for you! I did this with a client of mine who has had some knee issues and are also just at the start of their new fitness journey. Alter this however you wish. Remember if it's not you then make it you! Treadmill workouts can easily be altered to increase or decrease intensity. Compared to the usual higher intensity workouts I post, some of you may like this!

Start w 5 min warm up at 2.5 incline and speed 3.0-3.3 walk.
1 min at 3.5 speed and 3.0 incline.
1 min at 12.0 incline and 3.3 speed.
30 sec at 6.0 incline and 3.3 speed.
3 ½ min at 3.0 incline and 3.5 speed
1 min at 4.0 incline and speed 4.0
1 min at 4.0 incline and 3.9 speed
1 min at 4.0 incline and 3.8 speed
1 min at 8 incline and 3.7 speed
Cool down 5 min at 3.0 incline and 3.6 speed and down

Have a fit and fabulous day and as usual enjoy!! =)

Back In Action!!

Hello there blog followers!!

I am very proud to announce I will again be adding to the blog! If you did not get the update, I paralleled my blog to the McDonough County Voice and began writing a column for them, all while switching my usual writings from this blog to a "private blog". I am happy to again begin posting my workouts and stories here on the "public blog". For those of you who have continued to follow me throughout both blogs thank you!! Now..if only I could teach my followers from home to not only visit the blog weekly, but "follow" the blog!! LOL

I am currently working on a personal website for my platform and "eCHANGE" programs as well as my cross-lates fitness method! Cross-Lates has taken off like fire the last few months and I wish it were easier to explain in text form! Because of the extensive technique, I suggest coming to campus recreation or one of my Cross-Lates seminars and learn the method first hand! =)

Tomorrow I will be posting a cross fit workout I have created for me and one of my clients I train in the afternoon. We will test it out for you all and then share the wealth!!

Remember Get Fit, Stay Fit.....Make a true lifestyle change!

And of course in case you are getting after a morning cardio session..here is the one I will be doing!! Just in case you want to try it too =)

Rise and Shine Cardio Session

-After a brief warm up and dynamic stretching
-Jog 1-1.5 miles (for me this is my jog to the local HS track. For you it may be a jog around the area surrounding the track or you could do this all on a treadmill)
-Once to "track" the sprints begin. "Modified Mountain"
-100m-100-200-200-300-200-200-100-100
-Jog another 1-1.5 miles at a steady state (for me this is the jog home!)
***Remember go at your own pace! If you are not to a running level walk and/or cut some distance down. Can't sprint?..simply go to YOUR max! Make it your own, doing something is better than nothing!!! =)

As Always, Enjoy!!

Megan

2nd Annual- 2012 All Area Winter Dance Showcase!

This February marks the one year anniversary of the First Ever All Area Winter Dance Showcase.

An event in this nature was forever a dream of mine and coming from small, rural Rushville, we do not have the means to compete or funding for regular traveling for dance co...mpetiton. Finally last December this dream became reality when I approached R/I schools and our dance team about the idea. With the help of dear friends and fabulous "producers" Becky Jones and Marilyn walters, we made the event come to life!

I am extremely excited to announce the 2nd Annual- All Area Winter Dance Showcase will be happening this February the 25th at Rushville-Industry High school. Last years event was a huge success and served as a very entertaining event that brought communities from around the area together. Usually we see this occur for sports/games...this however, brings hightlight to our dance teams; a very well deserved and often times not highlighted sport for all of our schools!

This year I am proud to have continued my involvement with youth, exercise, dance, and fitness as the reigning Miss Macomb. I am blessed to have been asked to speak about the 2011 Dance Showcase and my other programs thoughout the year at the Illinois IAPHERD State Conference! This event has been brought to state highlight and I am thrilled to say I am working on KHQA covering the event. My platform is titled "eCHANGE" -The fight against childhood obesity and inactivity. This by far has been the event that I have been most passionate about during my journey with my programs. I am very proud to be bringing about a second dance showcase this year!!!

Last year we had 7 teams attend from our conference and each team showcased two routines. The gym was packed!! This year I am reaching out all across the area..we want this to be as big and exciting as we can get it to be! The "grand finale" serves a very exciting final event, as all the teams take the floor together to perform a exciting routine!

Official entires are not final yet, but here is a list of teams who have confirmed or who are considering participating/ or we are waiting on response. We proudly reached out to over 38 teams this year, however, for many teams this is a reginal dance competition day. We will post final listings soon. We hope to have at least 10 and this should be about perfect to keep the show around 2 hours.

-Pleasant Plains
-Beardstown
-Farmington
-VIT Astoria
-Havana
-West Central
-Berry Western
-Mendon Unity
-Midwest Central
-Ashland AC Central
-Athens
-Pleasant Hill
-Galesburg
-Hamilton Warsaw
-Carthage
-Sherrard High
-Peoria Notre Dame

MORNING Master ZUMBA Class!!!!

Eva Brammer a wonderful Zumba instructor from Vegas will be coming and helping us have a Master Zumba Class that morning!!! Class will be 10.00 a.m to 12.00. Come to both 1 hour classes or both!!!

It will be a great way to start off the DANCE filled day and get your workout in ;) This will be a party ..you do not want to miss it!

Most importantly....my main goal in starting this program last year was to raise funding for our dance department..something we do not usually get to focus on! As with last year ALL PROCEEDS GO TO HELP THE DANCE DEPT. AND TEAM!!!! =) The Zumba Master Class also goes to the dance fund and half to our band dept.!!! The proceeds will be split 50/50. -50 % going to the winter danceline and 50% will go to the Fall Drill/Dance Team

Come support a great cause and partake in a fun filled day!