Treadmill Cardio + Legs Circuit

This is one you have to try!
1. Two minutes, fast jog (speed 7-8, incline 3)
2. One minute, Banded side steps (speed 1, incline 3) BOTH SIDES
3. Two minutes, fast jog
4. 20 incline push-ups
5. 20 banded pop squats
REPEAT until you've run 1.5 - 2 miles (and if you need to modify reps on the push-ups and pop squats, please do!)
*End with 1-2 minutes of a banded hill climb (incline 25, speed 1). Focus on pulling those knees up and in with band as you hike.

Loving my x22i Incline Trainer from @ifit

Sleeping well with Lull

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I have had lower back issues, and my firm mattress we got when we were first married (six years ago), wasn’t helping with relieving any stress while I slept. We have been on the market for a better mattress for a while now, and we decided on Lull. Here’s why:

With my lower back, we needed something to provide spine alignments and evenly distribute my weight; something I didn’t have with my old one. This mattress is a three-layer memory foam mattress: One layer is designed specifically for therapeutic support, allowing your muscles to rest throughout the night. I love that when you lay down, you can feel it sinking slowly in around your pressure points. The first time I tried it out, I got SO excited. I could just feel it working like I wanted it to. Watch this video here to see what I'm talking about.

I also love that there is cooling comfort involved in this mattress. My husband gets really hot while sleeping, and this has provided some relief because the gel-infused top layer fits to your body and provides airflow to pull some heat away. I love that it’s helping both of us get a better night’s rest.

The other great news: they will give you a full refund after 100 nights of sleep and it also comes with a 10 year warranty. That’s pretty promising! We look for companies like Lull that provide a good warranty like this one, because it’s a sign of good quality products. The base layer is supposed to provide years and years of quality sleep with no sagging.

Other benefits: it comes in a BOX! Delivered right to your doorstep. No trying to jimmy-rig a mattress to the top of your car… you order this online (which is super easy!), and it comes right to your doorstep, and when you take it out of the box, it expands and evens out to perfection. SO easy, and SO practical. Plus, it’s a fraction of the cost of other mattresses you’d find on the market that offer similar products. A mattress like this for under $1000!? SOLD! It’s no wonder they have 10,000+ customers rating the mattress with 5 stars.

Looking for a mattress like we were? Go no further, and pick Lull.

Get $150 off your mattress    with this link.

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Total Body

Before you go anywhere, I'd advise you take some notes when Ellie does her burpees. :) This ia a workout you can do anywhere! Bry and I did it in Lake Powell one evening (and thought we were going to die - it was 100 degrees), but it's modifiable for all fitness levels. It's the 5-10-15-20 challenge. I DARE you to try to get through it five times. 

Here is goes: 

5 pull-ups (modified version shown, or use the assisted pull-ups machine at the gym)

10 push-ups (also can be modified on knees)

15 burpees (I can't get enough of Ellie's burpees!!!)

20 lunges

Repeat 3-5x through. If you get through it 5x, you're my hero. If you get through it even once, you're still my hero. :) Get moving today!

Legs

A killer leg circuit for your Memorial Day. Feeling grateful for all who have come before me, to fight for what they believed was important. 

1. 10-12 Plyo lunges with row

2. 20 Goblet squat pulses

3.10-12 DB press burpees 

4. 15 Goblet squat pulses

5. 10-12 Weighted reverse lunges + kick, (10-12 reps EACH leg)

6. 10 Goblet squat pulses

7. 10-12 25# KB swings (you can also use a DB for these)

8. 5 Goblet squat pulses

Repeat 2-3x through and end with handstands or push-ups until failure... just because you can. ;) Happy sweating!

Total Body AMRAP

 

MY DUMBBELL IS CUTER THAN YOUR DUMBBELL. :) This is a little circuit my clients did as a finisher today, and it's one you've gotta try. An 8-minute AMRAP: As many rounds as possible within that 8 minutes. Four moves, going as fast as you can. We got through it 4x through- I dare someone to beat us!

1. 12 Weighted squat presses (baby is optional)

2. 12 sit-ups ... your choice

3. 30 second weighted wall sit

4. Four burpees

Repeat again and again without rest for 8 minutes. Let's gooooo!

Treadmill Circuit

A spicy 20-minute treadmill workout for you to try today! Trust me, you'll love this one!

Warm-up: 1-2 minutes slow jog (my speed: 4.5)

.

Set incline to 30

1. One minute sled push (hands down above track / treadmill is turned off and you are manually pushing the sled with your legs going as hard as you can go!)

2. 30 seconds, walk (my speed: 3) ... and keep that incline at 30!

3. 15 seconds rest

Repeat 3-4x through

.

Set incline to 3... just enough

One minute, speed 3.5 (slow walk/jog)

30 seconds, speed 8 (or run)

One minute, speed 4

30 seconds, speed 8

One minute, speed 4.5 (just increasing by 0.5 each time!)

30 seconds, speed 8

One minute, speed 5

30 seconds, speed 8

One minute, speed 5.5

30 seconds, speed 8

One minute, speed 6

30 seconds, speed 8

One minute, speed 6.5

30 seconds, speed 8

One minute, speed 7

30 seconds, speed 8

Rest. Walk it out. Cool down.

DONE.

Bry's Whole Wheat Artisan Bread

Okay friends, this is a recipe we have been DYING to share with all of you. It's a family favorite, and Bry has officially been named "King of the Bread" over here. He has mastered this artisan bread, has now taught me how to make it, and it's something I know you'll fall in love with too. Follow the instructions carefully.

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Ingredients:

2 cups whole wheat flour

1 cup white flour

1 tsp. salt

1/2 tsp. active dry yeast

2 cloves garlic, chopped into tiny pieces

1/2 tsp. rosemary

1 tsp. oregano

1 3/4 cup warm water (needs to be warm, and not hot)

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Instructions:

*Tip: since this bread dough likes to sit for quite some time (8-24 hours), we make the dough the night before... it only takes about 5-10 minutes to prepare the dough, and then you let it sit overnight and prepare / bake it the next evening. 

1. In a medium/large bowl, combine all dry ingredients: flour, salt, yeast, garlic, rosemary, and oregano with a wooden spoon. No need for your Kitchen Aid or Bosch... mixing it by hand is key!

2. Next add the warm water as you mix and it will become a sticky lump of dough. You'll be questioning it big time at this point because it looks so sticky, but that's how you want it to look!

3. Seal plastic wrap tightly over the bowl and let it sit out on the counter for at least 8 hours, but no more than 24 hours. This is where we usually set it out and leave it overnight.

4. After it has rested for the 8-24 hours, and 90 minutes before serving time, you are going to put some flour on a clean countertop and scrape the sticky dough out of the bowl and onto the floured surface. With flour also on your hands, pull the outer edge of the ball of dough and tuck it into the top. Keep doing this on all sides. I don't know how else to explain it besides you pullllll and tuck over and over again. :) After 1-2 minutes of doing that, you'll tuck the final edge of dough into the middle and place that seam on the bottom.

5. Let the dough sit on the floured surface for 30 minutes and preheat oven to 450 degrees.

6. After the 30 minutes is up, take out a disposable aluminum foil pan (with higher sides), and make sure it's covered in cooking spray. With flour on your hands, carefully lift the ball of dough from the floured surface and place into the center of the pan. Dust the top very lightly with a pinch of flour and make an "X" with a sharp knife.

7. Cover the disposable aluminum foil pan with tin foil and place bread in oven for 30 minutes. After 30 minutes, take the tin foil covering off and put back in the oven for an additional 10-15 minutes, or until the top is lightly browned and the outer edge is crispy.

8. Serve while warm and enjoy!

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Cutting board, copper mugs, copper pitcher, and napkins/towels... all from Galley and Fen, one of my favorite local shops. 

Total Body

In celebration of my birthday this past week, here is TWENTY EIGHT: a circuit you've got to put on your to-do list this week! Write it down, tag your workout buddy, bring it to the gym, do it in your living room... wherever you do it- enjoy!

2 burpees

8 heavy goblet sumo squat pulses x 4 sets

2 burpees

8 plyo lunges x 4 sets

2 burpees

8 sumo squat curl + press

2 burpees

Repeat 2-3 rounds! Feel the burn!

Abs/Upper Body

A quick little burner for you:

Three moves working those shoulders and core. First round 10 reps of each, then 8 reps of each, 6, 4, 2. Repeat if you dare. I challenge you to end with 20 burpees today. ;) Let's GO!!

1. Tricep push-up pull-backs

2. Reverse crunches into kick-out

3. Plank X-Jumps

Good luck! Let's kick off another good day before the weekend!

abs

 

Two easy moves become NOT SO EASY. My abs are feeling it big time. 3-4 times through. First round, 30 reps of each. Second round, 25 reps of each. Third round, 20 reps of each. Fourth round, 5 reps of each. Good luck! Even if you need to take breaks throughout your sets, go for the full 30/25/20/5 reps. You've got this!

1. Reverse crunches (let your abs do all the work!) straight into...

2. Normal crunches (eyes on the ceiling lifting straight up)

Good luck through all four sets. You'll be feeling it.