I know that I have many friends that travel a lot for business so it dawned on me that sitting in an airplane seat for so many hours can be hard on the body.

As I thought more about it I figured that there HAS to be a way to WORK IT on the plane without bothering the people sitting next to you!

Here are a few ideas that I found!

1. Knee Flexion – Lift your knee toward chest, decreasing the amount of joint space at the back of the knee. Repeat with other leg.

2. Knee Extension – Straighten knee, increasing the amount of joint space at the back of the knee to its full range. Repeat with other leg!

3. Dorsiflexion – With heel on floor, point toes upward, decreasing the angle between the foot and the front of the leg. Repeat with other foot.

4. Plantar Flexion – Left heel and keep toes pointed toward the floor, increasing the angle between the top of the foot and the front of the leg. Repeat with other foot.

5. Eversion – With foot on floor, gently roll the sole of the foot inward. Repeat with other foot.

6. Inversion – With foot on floor, gently roll the sole of the foot outward. Repeat with other foot.

No matter what you are doing there is always time to WORK IT! It might be a small exercise or flexibility stretching but every little bit helps!

So the next time you find yourself on a plane for longer than comfortable make sure to think back to these exercises and give you body a break from being stiff!

Live It, Love It, WORK IT

This is the WORKout that I did tonight. It took about 45 minutes and was killer! Enjoy!

Start with a light jog for 1 minute to warm up, as well as stretch.

1 minute drills – Do EACH for 1 minute so it will be a 3 minute circuit

Over the Log – You will be hopping from one leg to the other, like you are jumping sideways over a log one foot at a time.

High Knees – You will be running in place while getting your knees up as high as you can.

Jumping Jacks – Do jumping jacks.

BREAK 1 minute

1 minute drills – each drill is 1 minute so 6 minutes total. Try not to take longer than 10 seconds between each drill.

Squat Pulse & Jump – Get into the squat position with your feet shoulder width apart, you are going to pulse (GET LOW) 5 times and on the 5th one jump up into the air as high as you can.

Inline Skaters – Pretend you are getting low into a skate position, right leg forward, right hand touch the ground, left leg goes behind and to the right. Think of a bowling position! Then switch to left side and repeat.

One Leg squats with Jump – These are going to be 30 seconds each. Start with the right leg, left leg off the ground, touch the floor with your right hand (making sure that your knees are not going over your toes), then on the up drive your left knee through and toward the sky and jump. After 30 seconds switch to left leg.

Calf Raises – Standing flat on the floor, raise up on your toes, then go back down. repeat for 1 minute.

Frog Jumps – For these you are going to squat down, jump up and out, like a frog!

Stool Ups – If you have a stool or chair to use get it now. You are going to start with your right leg and each is for 30 seconds. Step up and down over and over again than switch.

BREAK

The same 3 minute cardio as before

10 Push Ups

10 Tricep Push Ups – elbows close to your body

10 Thread the needle – regular push ups, then roll to one side (like a side plank), what ever arm is up bring it down and through the space between your side and body, then back up, back down to 2 hand plank, push up and repeat on other side.

Knee-Elbow Planks – Get into the plank position and for 1 minute you are going to bring your right knee toward your left elbow, back to plank, left knee to right elbow, and repeat tell time is up.

10 A Frame Push Ups – Get into the down dog position, and when you push up take your head toward the ground.

Tricep dips on a stool or chair

BREAK

1 minute – EACH Cardio is 1 minute so 3 minutes total

Towel Hops – Put a towel on the ground and with both feet jump back and forth over it.

Vertical Jumps – get low into the squat position and jump up as high as possible. Repeat for 1 minute.

Sprints – Run as fast as you can in place.

BREAK

15 Russian twist abs – Feet up, hands together, and hit the floor with your hands on the side of your body.

15 side abs- Get into the side plank, dip side down toward the floor and back up.

10 Pulse Crunches – feet at 90 degrees in the air, hands facing palms up, bring your shoulders off the ground and pulse for 3, then drop back down. Repeat 10 times

15 Feet to the sky – Feet straight up in the air with your back on the ground. Using your lower abs push your feet toward the sky.

15 sit ups – regular sit ups

15 bicycle abs – left elbow to right knee, switch. Like riding a bike on your back.

15 posterior In & Outs – Get into the plank position and jump your feet into your hands, then back out so you are in plank position.

BREAK

10 Supermans – laying on your stomach you are going to lift your feet, your arms and your chest of the ground at the same time.

10 Alternating Supermans – Same as above but lift opposing arm & leg.

10 Pulsing Supermans – Same as the first one but you will pulse 3 times, then down.

Cool Down & Stretch

Here is one of my favorite at home WORKouts that will leave you sweating but feeling oh so good! You need to remember that before each WORKout you need to do a good stretch and a slight warm up before you get going!

Most of these exercises are done for 1 minute each.

1 min Jump Rope – You can use an actual jump rope or pretend to have one and jump up and down with the hand motions for 1 minute as well.

1 min high knees – You are going to run in place lifting your knees as high as you can towards the sky.

1 min Hop Over the Log – For this exercise you are going to pretend that there is a long on the ground and with one foot hop up and over and land with both feet on the opposite side!

1 min Sprints – For this exercise you are going to run in place as fast as you can.

1 min Sweet Sixteens – For this exercise you will need to have a few feet of space. You will be running back and forth as fast as you can between two places and touching the ground at each spot. Like basketball sweet sixteens!

1 min Jumping Jacks – Do jumping jacks for one minute.

1 min Burpees – For this exercise you are going to start in the standing position, kneel down, but your hands on both sides of you feet, jump back into the push up position, then jump your feet back in between your hands, and jump up towards the sky.

1 min lunge and twist – For this exercise you are going to step forward with your right leg, do a lunge, then twist toward the outside of your right side, step back and repeat with your left leg.

1 min plank – Get into the push up position. Making sure your hands are directly over your shoulders, that you butt is even with your back and that you abs are tight. Hold for 1 minute.

1 min Dive Bomber Push Ups – For this exercise you will get into an A frame, like downward dog. Then you will go head first toward the floor like you are going under a fence but can not bend your knees, then you will use your arms to push your body up into a upward dog position. You should look like you are going underneath a fence and up the other side!

1 min Wall Sit – For this exercise find a wall and with your back resting against it, sit down so that your legs are at 90 degrees. Like you are sitting in an invisible chair.

1 min Hip Kicks – For this exercise you are going to get down into the squat position. Make sure that you feet are shoulder width apart, and that your knees do NOT go over your toes when you squat. Then you will stand up and kick out your right leg, then squat, then stand and kick out your left leg. Make sure to keep your abs tight while doing this!

1 min Frog Hops and High Knees – For this exercise you will do 2 or 3 frog hops forward depending on space, then you are going to do high knees back to the start. Repeat for 1 minute.

1 min Tuck Jumps – You are going to be jumping up in the air and bringing your knees as close to your chest as you can for one minute.

1 min Crunches – Bring your chin and knees towards the middle while laying on your back, crunching your abs.

1 min 6″ Hold – You will lay flat on the floor, bring your feet 6 ” off the ground and hold.

25 Regular Sit Ups – Elbows to your knees and make sure to cross your arms at your chest. Use your abs to bring you up!

After the last exercise you need to make sure that you are stretching and drinking plenty of water. Hydration is the key to keeping your body in tip top shape!

Live It, Love It, WORK IT

Hi all! I know that it has been a while since I have posted. I just wanted to give you a little update on what has been going on in my life and tell you that there will be a new wave of WORKouts coming up!

So I have recently moved from San Diego to Baltimore. I went from the west coast to the east coast and it has been quite a change! But so far I am loving it! I got a teaching job here in Baltimore City, teaching Phys Ed of course! Plus I am training some amazing Under Armour Professionals on my off time!

Needless to say this is why I have not been posting as much. When we first moved we lived in corporate housing for two months, we moved in July! After that we have been trying so hard to get the house together in order for the company that we are having for Thanksgiving! Thank you all for being such amazing people and sticking with me!

This next month I will be giving you some killer Butt, Leg, Arm, & Ab WORKouts as well as some great recipes that will keep you going without all the calories!

Wishing you a wonderful November the 6th and will have an update soon!

Live It, Love It, WORK IT!
]]> http://www.whitneysworkouts.com/2012/11/new-life/feed/ 0 http://www.whitneysworkouts.com/2012/08/skinny-jeans/?utm_source=rss&utm_medium=rss&utm_campaign=skinny-jeans http://www.whitneysworkouts.com/2012/08/skinny-jeans/#comments Mon, 13 Aug 2012 21:52:33 +0000 Whit http://www.whitneysworkouts.com/?p=822

Lately I have been going through my closet to try to get rid of some old clothes that I no longer wear. I noticed that in my jean pile I had so many different sizes. Then it hit me, I just discovered my skinny jeans and my not so skinny jeans.

I know that most woman out there have that one or more pairs of jeans that they no longer fit into but they hold onto as an idea of where they would like to get back to when it comes to their weight. I ask to all my women out there that do have the skinny jean in their closet…where is it? Is it in the back, or front and center in your closet?

I ask this question because all of my jeans were in the back of my closet, out of sight. So if your jeans are out of sight then why have them in your closet? They are out of sight for a reason aren’t they? Because it hurts your feelings or self-esteem to look at them and know that once upon a time you used to fit into those jeans. If you put those front and center then it will help motivate you to keep WORKing IT…focus on this goal and fight for it.

But what about those of you, like myself, that had a pair or two of Big Jeans. I think that I always held onto my double digit jeans because I remember the first time I had to ask for that size. How mortified I was from going from a size 2 to the double digits. I never want to experience that feeling again so I hang onto a pair just in case. I realized that all this is doing is setting me up to fail all over again. It is not okay for me to ever be able to fit into those jeans again so why on earth would I keep them? I ask you guys the same question. Once they no longer fit get rid of them, burn them, celebrate that that size is gone and will never be back!

After thinking about both of my skinny and not so skinny jeans, I realized that I don’t need either in my closet. Yes having a goal to work toward does help motivate you, but I like to choose goals that are going to push me to be the best me that I can. If you are the type of person that has the SKINNY JEANS in their closet, then I ask you to put those suckers FRONT & CENTER! Make it so you see them everyday, make them give you the fight that you will need to complete your weight loss journey. But don’t let them be your only goal…strive to make new goals every week to push you towards a better you. Ones that will ultimately get you into those jeans but that will push you harder than you thought possible.

We are stronger than we think, and easy NEVER = SUCCESS. If your willing to fight, I’m willing to show you the way! Its time to take back your life and live each day to the fullest. Healthy has never felt so good!

Live It…Love It…WORK IT

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Here is a WORKout that I like to do on the days that I need to do Arms and Abs. Circuit training is my favorite form of training. It is high intensity, full of strength as well as cardio, and it so much fun!

I have named each exercise below as well as put a description for you to follow! I hope you have a fun time WORKing It today!

1 min – Jump Rope

1 min – Mountain Climbers – For this exercise you will get into the plank or push up position. Once the time starts you will start bringing your knees one at a time in toward our face, like you are running up a mountain with your hands on the ground!

1 min – High Knees – Running in place, bringing your knees up as high as you can toward the sky.

1 min – Posterior In & Outs – For this exercise get into the plank position and once time starts you are going to jump both feet in towards your hands, then jump your feet back to plank position. Repeat this as fast as you can until time is up.

1 min – Push Ups – Try to do as many push ups as you can in 1 min!

1 min – Tricep Push Ups – Try to do as many tricep push ups as you can. Make sure to keep your elbows in tight to your body.

15 – Resistance Band Shoulder Fly – For this exercise you are going to place one side of the band under your left foot, and the other side in your right hand. Your hand should be in front of you and you will pull up towards the sky with the back of your hand. Repeat on the opposite side.

1 min – Reversed Push Up Plank – For this exercise you are going to get into the plank position. Once in the plank position turn your hands so that your palms are facing forward. Bend your arms until you can feel it in your biceps, then hold!

10lb Weighted Sit ups – I did 50, do as many as you can!

10lb Weighted Side Ups – For this exercise you will get on your side. Place the weight on your hip. You will go from the floor and raise your hip up as high as you can, then come back down. DO NOT place your hip on the floor each time just go down so you are about to touch then go back up. Repeat on other side, and do as many as you can. I did 10

1 min 6inch Hold – For this exercise you are going to lay on your back, bring your feet 6 inches off the ground and use your abs to hold them there for 1 min!

1 min – Anterior In & Out’s – For this exercise you need to get into the seated position. Once in the seated position, lean back onto your tail bone, bring your feet 6 in off the ground. Once the time starts you will pull your knees towards your chest, then push them back out again. Try not to let your feet hit the ground!

1 min – Jump Rope

1 min – Mountain Climbers – See above!

Remember that if any of these exercises start to hurt you past the point of mild discomfort please stop what you are doing. Have fun WORKing IT

Live It, Love It, WORK IT

The one thing that I stress to everyone is that WORKing IT is just a small part of the healthy lifestyle. You need to get out and get active. Being Active is by far the most important part of the healthy lifestyle. Its the fact that even though your not spending tons of time in the gym you are still out and about burning calories!

Living life is about spending time with friends, family and loved ones. You don’t want to be the parent at the park that can’t fit into the swings or that is sitting at the picnic table because you don’t have the energy to get up and play with your kids. You need to start enjoying all the little things in life. The amazing scenery at the top of a mountain after a great hike, the joy of riding your bike around town like you didn’t have your drivers license, the trill of playing sports like you did in school!

Just because your getting older does NOT by any means mean that you can’t hang with the young crowd! All you got to do is get up, get out and GET ACTIVE. You can do this and I am here to help with the whole process. Feel free to message me, or follow my Facebook page for more updates on how to live each day to the fullest!

Live It, Love It, WORK IT!

Healthy Smoothies are a great way to start your day, give you a mid day pick me up, or even fill you up in between meals so you don’t start snacking on junk!

Some of my favorite smoothies are made of real fruit juices and of course some yummy fruit. Some people like to put protein powder in their drinks or add other supplements. I say that is okay if you know what your doing. If you are just adding things because you think you should then honey but down the whey powder and read some information before you jump into it. If you are not effectively using up the protein powder with your workouts then you body will start storing it and you will start to pack on the pounds.

Here is one of my favorite recipes that is easy, cheap and oh so good!

Ingredients:
4 Whole Strawberries – Cut into halves or 4ths so your blender doesn’t blow up!!
6 Raspberries
8 blueberries
1/2 Bar Cacao – raw chocolate or you can use dark chocolate if you can’t find cacao.
1/2 Cup Simple Mango Orange Juice
1/2 Cup Ice

Blend in a blender and serve!

When it comes to smoothies just find the things that you like and start blending away. The best drinks come from the craziest concoctions! Feel free to throw in some veggies as well. Green smoothies are amazing as well!

This WORKout will leave you sweating with jello arms! The biggest thing that you need to remember is to keep your core tight throughout the entire thing. This will help get you those killer abs!

Each program needs to begin and end with a warm up and cool down. Rest when you need to and don’t forget to hydrate!

Warm Up

• 30 sec. Jumping Jacks
• 30 sec. High Knees
• 30 sec. Butt Kicks
• 30 sec. Vert Jumps
• 1 min. Run in Place
• Repeat

Stretch 5-10 mins

WORKout – Each exercise is 1 min unless specified differently

• Frog Jumps – Frog jump forward, frog jump backward
• Lunge with Twist – Lunge forward with right leg, knee almost to the floor and twist upperbody toward outside of the knee (twist right), then step back and lunge forward with left and twist left.
• Push Ups – 15
• Push/Tuck
• Mountain Climbers – Get into the push up position, shoulders over your hands, then bring your knees towards your chest like you are running on all fours.
• Thread the Needle – Do a push up, then move into a side plank, reach open hand up towards the sky, then bring it down and thread it through your balanced hand and side, then bring it back up toward the sky (like threading a needle!), then back to push up, then switch side.
• Tricep Push Ups – Put hands right by your side where your chest is. Lower down without bowing your back. Do !0
• A-Frame Push Ups – Fingers facing each other and move your feet in close so you look like an A. Do 15
• Squat with a Twist – Feet should be shoulder width apart. Squat down so feet are 90 degrees, hold and twist upperbody both right and left, then straighten legs and twist while standing both left and right. Repeat
• 30 second Power Play – For this you will do 3 different exercises each 30 seconds. Start first by getting into the squat position. point toes a little bit outward so you feel a burn on the inner thighs. Then using your arms through right and left jabs as fast as you can for 30 seconds, make sure not to hyper-extend your elbow. Second exercise is same position but Uppercuts for 30 seconds. Last exercise is open handed jabs for 30 seconds, Like you are punching with the palm of your hand.
• Plank – Make sure that your hands are below your shoulders, your back is not bowing – strong core and hold for 30 Seocnds.
• Side Plank – This is the same as the plank above but you will be balancing on one hand and one foot! 30 seconds each side.
• Ski Abs – For this you will get into the plank position and using your abs jump up towards the outside of your left hand, then back to plank, then jump to outside of your right hand. Make sure to keep your booty down and hold in your abs. This should be working your obliques or outer abdominals
• In & Outs – This is similar to ski abs but instead of going to the outside each time you will be jumping your feet in between your hands then back out to plank then back in for 1 minute!

Cool Down For the cooldown, I like to walk and get a drink of water and do mellow butt kicks, arm swings and jumping jacks before I go into the cool down stretch. The stretch will be similar to what you did at the beginning of the workout then you ARE DONE! But DON”T FORGET TO STRETCH!

If you have any thoughts, concerns, or questions about this workout please feel free to contact me!

One thing that people need to remember when they are starting a program is that it takes time. Give yourself at least 4 weeks of exercising 4-6 days a week to see what your hard work is doing.

Also you need to remember that food is 70% of losing weight. You need to cut out soda, bad sugars, bad carbs, processed foods, and junk. If you can eat clean and exercises the pounds will start to melt away faster than you thought. You just have to set a goal and STICK TO IT! Dedication, Determination and Motivation are you Biggest Key Factors.

Below is a 4 week WORKout program to help guide you on your journey. Make sure that before each workout you are warming up for at least 5 mins, stretching for 5-10 mins then getting into your exercise. Followed by a 5 min cool down and more stretching to help keep you from getting sore as well as help with injury prevention. If there are things on this list that you don’t particularly like to do then feel free to add in your favorite exercises, games, activities and so forth! Exercise should be fun so its up to you to make it that way!

Week 1

• Day 1 – 15-30 mins of cardio (walking, jogging, running, zumba)
• Day 2 – 15-30 mins of cardio (walking, jogging, running, zumba) + 10 push ups
• Day 3 – Cardio + my killer ab WORKout
• Day 4 – Cardio + 10 push ups
• Day 5 – Cardio + my killer ab WORKout
• Day 6 – Cardio + 10 push ups
• Day 7 – rest/stretch

The first week should be mostly cardio in order to get your body into better shape than you were and to help you work towards more intense WORKouts in the coming weeks.

Week 2

• Day 1 – 25-30 mins of cardio (jogging, running, zumba) + my Push IT WORKout
• Day 2 – 30 mins of cardio (jogging, running, zumba)
• Day 3 – my Cardio Queen WORKout + my cardio ab WORKout
• Day 4 – 25-30 mins of cardio (jogging, running, zumba) + my Sexy Shoulders WORKout
• Day 5 – Cardiolicious WORKout + my killer ab WORKout
• Day 6 – 25-30 mins of cardio (jogging, running, zumba) + my Push IT WORKout
• Day 7 – rest/stretch

In the second week you are going to up your cadio exercises and try to push yourself with some arm and abdominal work.

Week 3

• Day 1 – 25-30 mins of swimming + my Luscious Leg WORKout
• Day 2 – 35 mins of cardio (jogging, running, zumba) + my killer ab WORKout
• Day 3 – 25-30 mins of swimming + my Crazy Legs WORKout
• Day 4 – 25-30 mins of cardio (jogging, running, zumba) + my killer ab WORKout
• Day 5 – Cardiolicious WORKout + my Luscious Leg WORKout
• Day 6 – 30-60mins Yoga
• Day 7 – rest/stretch

If you are not a strong swimmer, all pools have life vests that you can use as well as water aerobic classes that can give you some insight on what strokes to use for maximum strength. Water training is the best form of strength training because it provides resistance against your muscles but supports your joints instead of sending you into the gym to lift weights that could end up hurting you in the end.

Week 4

• Day 1 – 35-45 mins of cardio + Abs + Arms
• Day 2 – 50 mins of cardio
• Day 3 – 35-45 mins of cardio + Abs + Legs
• Day 4 – Yoga
• Day 5 – 50 mins of cardio
• Day 6 – 35-45 mins of cardio + Abs + Arms
• Day 7 – rest/stretch

Week 4 is going to be bringing the intensity up a bit as well as doing more during your WORKouts. You can be creative when it comes to your workouts. You can use my WORKouts but feel free to also find new things to do, like 5k’s, boot camps, group fitness classes (if you have a membership), play sports (soccer, football, tennis, golf – but only if you walk the course, boxing). Remember this is you plan so adapt it to what you love to do!

Also you need to write down everything that you are eating so you know how hard you have to WORK IT. Your best bet is to intake 1500 calories a day of HEALTHY/CLEAN foods so you will be able to lose weight.

If you have any questions, concerns, or comments please feel free to contact me!