This page will be dedicated to alllllllllllllllllllllll things EXERCISE! You know, that stuff that you keep making an "excuse" to get out of...

Well, get over it! :) We'll find SOMETHING that even you can do! Let's make a healthy heart.


This exercise is on top of every trainers To-Do-List out there!

Mountain Climbers literally work EVERY single muscle in the body. Your starting position of plank alone gets all your muscles fired up and ready to work, then you add the motion! :) Get ready to get that heart PUMPING (after all, this month is alllllllllll about heart health!) and burn some major calories with this dynamic move:

1.) Start in PLANK POSITION (exhibit A). Wrists, elbows, and shoulders should all be in alignment. Keep your abs engaged (think: pulling your belly button to your spine) the entire time. Supporting you core is crucial in this exercise for benefit and safety. INHALE.
2.) As you EXHALE, pull one knee in towards your chest and tap your toe on the ground (exhibit B).
3.) INHALE and return your that foot to starting position - plank.
4.) EXHALE and pull your opposite knee in towards your chest and tap your toe on the ground.
5.) That is one repetition.
6.) I prefer to do this exercise as a time challenge - 20 seconds on: 20 seconds off (or slower) for at least 4 minutes total - but set a goal for MAX! :)

* Start this movement nice and slow so you can learn the movement and feel all your muscles engaging. But don't waste too much time though, speed this move up and get Burning!!!!!!!!!! :) Here's a quick video on this move:


Beginners - you have the option to start like this if you're finding you're having pain/weakness in your shoulders and/or wrists. 

After you master the basic move - Add an extra punch by pulling your knees across the body (as shown below) at an angle to really work your oblique muscles!!!


-Start with just your body weight. Eventually, ADD (a safe) WEIGHT! Your legs carry you around ALLLLL the time. They're STRONG. Make them work harder with more weight (plus, you'll burn more calories)

-Even if you don't have great knees, you can do this one
-Watch your knee-toe positioning. In any exercise (lunge/squat/etc), your KNEE should never move forward, over your TOES. Focus on keeping a 90 degree angle (or so) with the ankle/knee. Eventually this angle can get smaller - but no matter what, your KNEE, when looking down at it,WILL NEVER GO BEYOND YOUR TOES. [if they are, you're doing it WRONG and risking injury]
Here's a video link by Fittness.com if you need a demo
  • Stand with your feet as wide apart as possible while pointing your toes outward.
  • Lower your body until your thighs are parallel to the floor.
  • Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

How many do I do? 

- I personally like time-challenge-intervals; where I do as many repetitions as I can in a certain amount of time. For example: 25/30/45/60 seconds. Rest for an interval. Repeat.
 -Repetitions, if you're a counter, you'll probably do best just counting reps. Set a goal of 12-15 reps for at least 3 intervals. 
-Resting - this isn't a time to sit down, guzzle water or take a phone call. EVER. In exercise, a rest period is simple to relax the working muscles (including your mind) and hit a reset button to DO IT AGAIN! Don't let your heart rate come back to resting. It doesn't have to stay in your throat, but don't make it think it's done working either.
 -TIP -  to really get the butt burn, push your weight through your heels and SQUEEEEZE your thighs and butt cheeks when you're pushing up. I promise, you'll feel it. :)

*Remember - If you're heart is pumping harder, you're BURNING calories.*


I've had a foam roller for a while now and I'll admit... it has done more to get in the way than to be of use to me in the past. After running my first marathon I learned a little more from my muscles and my body. I'm not a beginner runner so I have to work for injuries. In other words, I'm past shin splints and knee issues... it's all down to stress build up on these mighty muscles! 

Here are a video you can use to get started. Roll what feels good (or hurts). There are TONS of options when it comes to rolling. Be smart and a bit creative if you must! 

There's not a real science to using a foam roller. Some say use before exercise, others say after. Some say just do 10 rolls per area, some say you should roll until it's pain free. Regardless.... I just roll. A lot of these moves require odd positioning and upper body support so I'll go until my arms are too tired to hold much longer. This is often when I roll on to my back for a bit of a reward. :) 

All hard work deserves a reward. Save the best for last... trust me, your back will love it! 

Roll On my friends! :) 

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