Brass Monkey!

This move never really stood out to me, so I’ve never gotten around to attempting it. But, I’ve realized it will help me achieve a few other tricks that DO stand out to me. I must say, this was harder for me than I thought it would be!

I discovered that: 1-my hamstrings will be a lot stronger because of brass monkey. 2-my back is not very flexy …at ALL! 3-I love hanging upside down by my legs! haha 🙂

I know this isn’t the greatest picture, but oh well 😛

2012.

2012.

You might have a bad day, a bad week or even a bad month – but don’t let that stop you from reaching your goals. There are 366 days this year. 366 chances to have the best day ever! So what if you screw up once in a while? So what if life happens? You get another chance to succeed tomorrow. Focus. Have self-discipline and resolve. Make each day count.

Fit-Tip Friday – Christmas Weekend!

So it is the day before Christmas Eve…are you BUSY yet?! Yeah, I thought so! I dunno about you, but I am not going to have much time for working out, so here is my plan for the weekend:

 

  • Today: 25 Burpees for every hour I am awake.
  • Christmas Eve: 25 Jump Squats for every hour I am awake.
  • Christmas Day: 25 Torso Twists for every hour I am awake (pictured/explained HERE).

 

Now, obviously I’m not gonna excuse myself from Christmas dinners with the family to bust out in a quick workout on the floor, haha. I do 50 in the following hour or something similar. This means if I am awake for 15 hours, I’ll get in 375 of each move in per day. 12 hours is 300, and so on… This is just something I thought of so I can get in SOMETHING while I’m on the go this weekend! Do something similar that works for YOU!

And MERRY CHRISTMAS!!!

Wordless Wednesday

Motivation Monday

Get Fit Giveaway by Atalante Project

Sooo, I am all about some giveaways, ESPECIALLY if it is beauty or fitness related…. I am LOVING this blog and I just came across this AWESOME giveaway! Check it out and enter to win!

Atalante.co's Get Fit Giveaway

Fit-Tip Friday

I dunno about yall, but on Fridays I always think I am ready to stick to my fitness goals throughout the weekend…but somewhere along the way (uhmmm, Saturday morning?) I get WAY off track! Get togethers, parties, spending time with my husband and kids–things like these tend to be my excuses for slacking. (Notice I said excuses–NOT reasons! Socializing and family time are important!) So…every other Friday, I will post some tips on how I will be staying focused on my fitness goals through the weekend. This might be quick, yet effective workouts…or simple meal plans…things that will hopefully keep myself accountable, and maybe inspire someone out there to stay motivated each weekend!

Tomorrow I have a family Christmas dinner with my husbands extended family in the mountains. Needless to say, there aren’t many clean diet items on the menu! And since I am trying to get some definition, I follow a strict meal plan as much as possible 🙂 So, here are my personal goals for this weekend!

  • Sleep/Wake. Go to bed by 11pm. Wake up early enough to eat 6 small meals per day (my children take care of the wake up part for me!)
  • Eat, eat, eat! This is why it’s important for me to avoid sleeping in. If I want to eat a small meal every 3 hours, I’ll need to be awake to get in 2-3 meals before we leave for the mountains.
  • Avoid the dessert table. This is a no brainer! Refined sugar is SO terrible for your body. (Bring a healthy alternative, or have some fruits or sweet potato for dessert instead!)
  • Load up on the clean stuff! Fill up on turkey, chicken, veggies & fruit. Easy!
  • Drink water. I like to bring a Smart Water (1 liter) every where I go. It’s easy to keep track of how much I drink, plus if I have a bottle of water with me I’m less likely to want to drink anything else.

So there are some things to help me not go totally crazy with food at family Christmas dinners! They are pretty simple, but actually doing them is the hard part!

What are some of your fitness/meal tips for getting through a busy weekend? Comment below!

Healthy Snacking!

I’m on day 18 of the Blogilates 90 day challenge meal plan. Cassey Ho at Blogilates designed the meal plan off of the Eat Clean Diet, specifically the Fitness Competitor “Cutting” diet plan, by Tosca Reno. I have learned a lot over the past 18 days, and I’m glad to say I’ve discovered a few new (to me) snacks that I will ALWAYS have from now on!

  • FRUIT. Of course this is at the top of my list…These are easily apart of my desserts now, as well as my pre-workout morning snack! Sliced up apples are my favorite. Apples, bananas, blueberries, grapes, cantaloupe, kiwi…the list is long! I’ve discovered that over-ripe bananas actually make an amazing ice cream too! (Recipe HERE!)
  • NUTS. Almonds, pistachios, walnuts, sunflower seeds, brazil nuts, cashews, hazelnuts….another long list here! Avoid nuts that are overly processed or are covered in salt. Being processed  destroys a lot of the nutrients. Look at the list of ingredients on the package…if it says anything other than the actual nuts, move on! “Raw” or “natural” on the bag is usually a good place to start.
  • VEGGIES. Raw celery, carrots, broccoli are great for on-the-go. My all-time-favorite is SWEET POTATOES!!! I slice them up, coat them in a little bit of coconut oil and BAKE the slices for 20 mins on 425°F. I will probably eat a sweet potato every day for the rest of my life since I discovered this slice-and-bake deliciousness. Seriously–go TRY it!!!

  • YOGURT. Greek low- or non-fat yogurt is the best! My favorite brand is Chobani. They have smaller 6 oz cups with fruit on the bottom. Tons of protein! If you are avoiding sugar in any form, go for plain greek yogurt. I also love getting a big container of plain greek yogurt to use in place of sour cream….yummmmm!
  • HUMMUS. Tons of protein, great for dipping veggies in!
  • GRAINS. Anything made of WHOLE grains is great. Try making your own granola bars (Recipe Example!) Whole grain toast is another thing I like to snack on in the mornings. (HERE is my favorite brand of bread!) Try making your own oatmeal cookie snack, like THIS. Or tasty banana muffins made of whole grains! I really enjoy these high protein yogurt oatmeal pancakes
  • OTHER. Hard boiled eggs are very easy for on-the-go. Cottage cheese is great– I eat 1/2 cup at the end of the day. This is a great snack when you are building muscle. (If the texture weirds you out but you still wanna give it a go, sprinkle some sunflower seeds in it.)

I hope this post was helpful 🙂 What are YOUR favorite clean/healthy things to snack on?

Finally!!!

I DID it! Regardless of the crazy burn and the freak-out reaction of falling backwards and upside down, hanging only by my thighs……..I got the Cross Ankle Release!!! I haven’t tried CKR at all…for some reason it freaks me out more than CAR. 😛

I also attempted Superman & got the closest I ever have so far! This picture is a still shot from a video–I held it for like a millisecond before my right hand went to the ground haha. SO CLOSE!

I’m excited to finally have some progress with these two! Something about that pole burn makes me totally whimp out 😛

-Kat

Search Engine Question – Butterfly

I LOVE reading the search engine entries that send people to my blog. This one was from this morning: “Why cant I straighten my body when doing pole dance reverse butterfly?” 

I’m not totally sure what a “reverse butterfly” is, as pole fitness is so new that each move is called 2-3 different things. Eventually there will be a universal name for each move, but I’m certain that is years away 🙂

This is what I call the beginner’s butterfly. Body is against the pole, hands are very far apart.

You can make this more difficult by putting the hand closest to the floor farther up the pole then push your body away from the pole… and bend your leg (the one that is on the pole) at the knee. This requires more upper body strength to hold.

And then there is the Extended Butterfly. This is with both legs straight/extended. Body is very far away from the pole (I’m still working on getting farther from the pole than pictured!) The leg touching the pole is “hooked” at the ankle, not the knee.

 

Now, for the question! How do you keep your body straight?

  • Inverted crucifix FIRST. If you cannot do this inverted hang, you should work it before attempting the beginner’s butterfly. This will give you a feel for how centered your body positioning will be in beginner’s butterfly.

  • Start at the beginning position. Keep your body close to the pole. Focus on keeping your belly button and sternum on the pole.
  • Work on your grip. Sometimes your grip just isn’t strong enough, and you might be swaying or drifting to the side because of grip.
  • Engage your core. Your core (abs, back, chest, shoulders) is your powerhouse! Keep this engaged & tight while in butterfly.
  • Hip position. Keep your hips square to the pole. This means don’t tilt them away or off to the side. In beginner’s butterfly, your pubic bone will be centered at the pole. This should be true when you extend your butterfly as well.
  • Use a mirror. It helps tremendously to be able to see what you are doing while you are doing it!
  • REPEAT. Once you get your body straight and have beautiful lines in beginner’s butterfly, you can work on extending your butterfly some. Keep doing these things (hips square, engage core, strong grip)! You WILL get stronger once you work on proper form.

I hope this helps! 🙂