Cardio Strength Workout – Mix & Match

Cardio strength workout…that is where the money is!  When you can combine both cardio and strength your workouts will go to a whole new level.  I love combination workouts because they never leave you bored but always leave you sweaty!

This cardio strength workout is mix and match style.  I put together cardio moves and strength moves.  Complete the cardio side then move onto the strength side of the workout.  Repeat through the circuit as many times as you can resting only when needed for 30 minutes.  Now if you want to get crazy you can mix up any cardio move from the left column with any strength move from the right column!  Only for the daring rebels out there 😉

Keeping it short as I am home recovering from a quick outpatient surgery yesterday…I won’t be sweating today but I want you to sweat for me!  Try out this workout and let me know if you try it!

Cardio Strength workout

Get your heart pumping and your muscles flexing!

Make sure you check out all my other workouts most of which are 40 minutes or less!

My 3 Favorite Food Blogs

You notice how the top of my site says faith, food, fitness, family?  I used to try and be all recipe, foodie like and make up new dishes to share with you.  And yes while I still do every now and then…I have to be honest, I’m not that passionate about recipe development.  My recipes often just happen by chance and many times aren’t pinterest worthy.  I still share healthy habits revolving around food but I can’t deny recipes aren’t my passion.

Know what is?  Cooking and eating healthy food from other great bloggers.  I thought you might be like me and always on the prowl for good, easy, healthy, and tasty recipes.  Never fear I am sharing with you my top 3 best recipe blogs.

Best Blogs for Recipes

  • One of the first blogs I ever started reading was The Lean Green Bean.  Lindsay is a mom and a dietitian.  Her recipes are always tasty and I almost always have the ingredients on hand or can easily find at our local groceries.  Even better she has started featuring many kid friendly recipes.  She even has an Ebook all about toddler meals!!  Our favorite recipe as of late from Lindsay are her sweet potato protein pancakes….sooooo good!
favorite food blogs - sweet potato panckaes

these are delicious and approved by all!

  • I found Robyn at The Real Life RD a long time ago as well when I first started blogging.  I love this gal.  She’s a Christ centered woman from my home state of Indiana though she is now in NY.  Robyn focuses a lot on plant based recipes but keeps it all in balance.  I love her focus on nourishing your mind, body, and soul.  I am not lying when I say I make one of Robyn’s recipes every week.  Soooooo good!  Be adventurous and try one of her vegan dishes out it won’t disappoint.  One of my favorites is good for breakfast, snack, or dessert – chocolate peanut butter chip oat bars.  Try them ASAP!
Favorite food blogs - chocolate pb bars

Be warned…these are AMAZINGLY delicious!

  • Next up is A Healthy Slice of Life with Brittany.  Brittany is such a fun mom and shares her mom life with two little girls along with great food ideas and recipes.  I have so many from her site I want to try, including healthy corn dog bites (what?!?!  winner for Dan and the boys).  But my favorite that I’ve made from her site is definitely the Vegetable Quinoa Biscuits.  She designed this recipe with toddlers in mind…but I think they are soooo good for all ages!
Favorite food blogs - quinoa biscuits

Packed full of protein and delicious!

 

Have you joined the community of Creating Better on facebook?  I’m sharing daily live videos and posts about all things faith, fitness, food, and family!  Join today!

 

Calorie Burning Circuit 30 Minutes

30 minutes?  You’ve got that long in your day to workout, right?!?!  If so you can get an amazing calorie burning circuit in RIGHT AT HOME.  I’m here today with a total body workout.  I have broken this week’s workout into three sections.

Lower Body

Upper Body

Cardio & Core

Make sure you pin the workout below or print it out so you have it handy as you go through the circuit.  I’ve also inserted video demo video so you don’t have to worry one bit about what you should be doing.  If you don’t see a modification that you need in the video, feel free to contact me and I can help you with finding the best modification for you!

Calorie burning circuit

30 minutes…total body…GO!

If you are looking for more great workout ideas make sure you check out other great bloggers who join up for Wild Workout Wednesday!

 

Have you joined the community of Creating Better on facebook?  I’m sharing daily live videos and posts about all things faith, fitness, food, and family!  Join today!

 

Do You Foam Roll?

I am so excited to bring you this week’s guest post from one of my bootcamp clients.  Amanda jumped on board for both July and August bootcamps. I’ve loved following her on her journey and she even has gotten her daughter in on the mix.  She learned quickly how important stretching and recovery is to a full fitness routine.  Take it away Amanda!

Raise your hand if you’ve ever been skeptical about using a foam roller?

I will admit, as a novice athlete, I am skeptical of almost anything that seems too good to be true when it comes to losing weight and getting fit. I am skeptical because I know the key is lifestyle modification: diet and exercise. What I am also skeptical of: “athletic accessories” – stick on patches, magic shakes, and plastic wraps to name a few. Until recently, I was also very skeptical of foam rollers. Truth be told, I received one last year before I participated in the Chicago Rock’n’Roll 1/2 marathon (which I do not recommend) and – very sadly I might add – my six-year old had used it more than I had; which was never.

The importance of foam rolling

Do you even foam roll? You better start if not!

Prior to joining Sarah’s bootcamp I had been a thirty-minute-three-day-a-week runner for about two years. Even prior to that, I was only ever primarily interested in cardio (remember when I said novice athlete). And even prior to that, while training for my first half marathon, The Indy Mini (which I do recommend) I had done a limited amount of personal training. Needless to say, novice may even be a strong word for the degree of my athleticism; but I think I’ve made my point.

Do yourself a favor, if you find you’re eating Ibuprofen like tictacs and you are still aching after a workout, go get a foam roller. I started the 60 day plan with Sarah one week early.  My legs had me in misery since day three. I stretch before and after and I do yoga twice a week – neither seemed to be helping. I was almost ready to give up. And then I came across an article that explained how lactate builds in your musclesand that applying light-moderate pressure after a work out can release the lactate and help alleviate the discomfort (you can read more about various foam rolling techniques in this article).

(Ps. This lactate also helps with continued energy production, similar to the EPOC concept Sarah has talked about in previous blog posts.)

Enter year old foam roller that my six year old has used more than I have.

Importance of foam rolling

Foam rolling has changed my recovery and helped my workouts!

Hallelujah!! I rolled each leg for 15-20 seconds  I feel like I could dance a jig – but my Intro to Jazz professor will tell you I cannot dance and we don’t need to open old wounds. So, let’s just say I feel a WHOLE lot better. No more aches, no more pains, no more Ibuprofen.

I am now happy to admit I am no longer a foam roller skeptic but a foam roller advocate!!

You know your body. You know when something just isn’t right. LISTEN TO IT.  As this is the first exercise plan that has me using my entire body and not just focusing on cardio, I wasn’t listening. (Insert trainer Sarah here, this makes me sooo happy!!!  total body cardio and strength is the name of the game!!).  For those first two weeks.  I paid the price.  Finding a reasonable solution that doesn’t involve giving up is always going to be better. Getting healthy doesn’t happen overnight. It’s hard. And yes, at times it’s going to suck. But life style modification is worth it when the outcome is security, increased self-esteem, and a whole lot of that “can do” attitude that comes as such a cliche!

A quick Google shopping or Amazon search will give you several different foam roller options. The price range variess from under $10 to over $30.  Mine’s not fancy and I believe it was around the $20 mark.  Don’t want to buy one just yet (because you’re still a skeptic?!  Try these foam roller alternatives that you may have lying around the house: rolling pin, tennis ball, frozen water bottle, or PVC pipe.

Happy rolling!!
(Disclaimer:: Foam rollers are the end-all be-all cure for your post-workout discomfort but it can be a great place to start.  As always, if you feel your body is trying to tell you more than you can understand, please consult your physician or primary care provider to ensure you haven’t damaged your body unintentionally.)

Create Your Own Workout

One of my top posts to this day is the Alphabet Workout post.  I love that workout and whenever I’m not sure what to do as my own exercise I’ll use it.  I’ve got birthdays on my mind with the boys just turning two so I thought I’d create another similar style workout.  It is fun to create your own workout with just a bit of guidance.

Create Your Own Workout

This time we won’t be using our names but our birth dates!

So below you’ll see the numbers 0-9.  So let’s say your birthday is 7/10/85.  You’d do the exercises for the numbers 7, then number 1, number 0, number 8, number 5.  Got it?  Good!  Feel free to print out the exercises below, pin them, or whatever you need to do to save this bad boy.  Have fun as you truly create your own workout!

Create Your Own Workout

We’ve all got a birthday…now we’ve all got a fun workout!

Don’t forget I’ve rounded up all my at home workouts at the workout series page. These and so many more awesome workouts are a part of each and every one of my online bootcamps too!  The VERY LAST DAY to sign up for the bootcamp session starting August 15th is TODAY!!!! Hurry and email me today if you want in creatingbettertomorrow@gmail.com.

HAPPY SWEATING!