-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