Put some jump in that pump!!

Let me first of all apologize for that headline/title…  As corny as it sounds, it’s actually what I’m going to suggest you do if you want to push yourself harder than you normally would on your heavy leg day. 

Many of us lift weights and do large range of motion lower body moves like squats, dips, plies, etc. and though sometimes it might be a little challenging, we usually get through each set just fine.  What I’m going to ask you to do is during your next workout, stop after you complete a heavy leg set, put down the weights, and do some plyometric training challenging the same muscles.   When you add this component, you’re adding another dimension to your training.  If you do a set of squats with smooth control your muscles fire in that pattern to support your movement.  If you change things up and add in power jumps, you are asking your body to recruit muscle faster and explosively, which is one more way to cross train yourself.

Now, you don’t want to over do it by adding jump training after every single set, but I think if you pick three moves in your average lower body workout and add on 12-20  jumps you’ll feel and see a difference. 

Here’s an example:

Let’s say you start with squats and you do 16-20 reps and then move onto something else.  Before you move onto whatever the “something else” is, put down your weights and do 12 squat jumps as high as you can.  And don’t rush through them like a mad woman!  Take your time to really make yourself go a little higher with each repetition.  Land softly, melting into the floor as you land…After the last one, pick up your weights and keep right on going with whatever you would normally do next.

Some other suggestions are plie jumps after a set of plies, scissor lunges after dips or lunges (you start in lunge position, jump up and switch legs), plyo jumps where you jump out big once and hop in with two little jumps, or jump the legs out and in.

I don’t suggest doing more than three sets of these in one workout as that’s plenty of extra work for one workout.

Have a wonderful week and stay warm!!

Steph

Stop the Night Calories – Watch the weight come off….

I was talking with a friend of mine recently about some of the little things that you can do that will make a huge difference in the fight to lose weight.  One of the easiest to do – once you’re committed to it – is to get rid of eating a late night snack.  Think about it… You certainly need calories in the morning to get your system fired up for the day.  And then throughout the day you need to continue to provide nourishment to your body. 

However, after supper you most likely do not need a huge infusion of calories.  After all, even though you do need a little bit of energy to sustain your body through a night of sleep, you certainly don’t need a bulk of calories.  And one of the best parts about sleep is that if your body doesn’t have an ample supply of glucose from a recent meal, it will start recruiting that essential energy from your fat stores… you literally burn off the fat while you rest if you haven’t stuffed yourself right before you hit the bed.

So take some time to evaluate your night time routine and your eating habits.  I have no doubt that if you start taking away the extra calories at night you’ll see some progress in weight loss.

Take care!

Steph

Update on Production and Website

This is just a quick post to respond to some questions I’ve had  lately.  First of all, looks like April is the date when the five new workouts will be available.  And I’ve heard from some of you that sometimes this blog is hard to read because of the font size.  Please know that plans are in the works for an improved website that will be easier to read and navigate.  And let me know what else you’d like to see – I’m wide open to suggestions!

Have a great week!!!!

Steph

Lean Out Quick in a Bowl….

A woman recently asked me what I would recommend she eat to try to lean out just a little more.  She obviously worked out and was quite fit from what I could tell – she just wanted to see if she could get a little more muscle definition and lean out through the middle (isn’t that what we all want??).

So, I shared this little recipe with her that has worked for me and it’s something I did right before my recent shoot.  I’m not saying that you should eat it for every meal as that would be pretty boring and it wouldn’t give enough additional nutrients.  It’s just a way to get in a lean meal with three things you can prepare in advance so you’ll have them ready to go before you have a chance to get into the cookies…

First of all, buy a pack of chicken breasts or a whole chicken – bone in with the skin.  Get water boling on the stove and then add all of the chicken.  Boil it for 45 minutes and then take it out.  (I actually dump the whole pot in a colander in the sink.)  Let it cool for about 30 minutes and then pull the skin off and pull the meat off the bone.  The reason I do this with chicken that still has the skin on it is that it keeps it more moist and I don’t think it’s enough fat to be a meal deal breaker…   Shred the chicken in a big Tupperware container.   This is part one of the bowl..

Part two is green beans.  Simmer 2 or 3 cans in SODIUM FREE beef broth.  I can NOT stress “sodium free” enough here.  Salt can be a huge hold up to your efforts to lean out – especially through the middle.

Part three is stewed tomatoes.  I was never a huge fan of these until I met my husband.  He’s a great cook and he makes them by putting 2 or 3 cans of tomatoes on the stove and lets them simmer on low for a few hours.  He includes a bay leaf and onion powder and garlic powder.  Normally he would also use salt – but not when his wife is working on leaning out as much as possible.

 

So now you’ve got the three parts.  When I’m really trying to lean out I’ll take out a bowl and put in some chicken, some tomatoes on top and place some green beans on the side.  This will fill me up, it has flavor and it’s SUPER lean…  If I know I’ve got a big workout ahead I’ll sometimes steam some brown rice to add in some carbohydrate, but usually it’s just the chicken and the tomatoes and green beans.

If you want to see if you can get a little more muscle development try substituting these things for a couple of your meals.  I think you’ll be pleased with how your body responds.

Have a wonderful weekend!!

Steph

Request for Back/Biceps from Patti S

Patti S. requested a back/biceps split so I’m going to share one that I did just last week when I didn’t have much time but I knew I needed to do something…Hope you like it and let me know if you have any questions.  Thanks for the request Patti!

 

Warm up 3-5 minutes walking in place, large motions with special attention to back like full form squats and spinal rolls…

 

I use 12 lbs. for this first set on both moves…

16 Double Bent rows – medium weight – starting bottom

16 Biceps curls (palm front, regular positioning) – medium weight

16 Double Bent rows

16 Biceps curls

Rest for one minute (or insert some core work for extra credit)

 

Heavy Up in weights… I use 15-20 for this next set

12 Double bent rows – start top so you get more of a negative contraction

12 Hammer curls (palms in and this should be your heaviest biceps set)

12 Double bent rows

12 Hammer curls

Rest for one minute

 

This next set is actually in my new DVD’s on Back/Biceps day…

Use light weights – 3 to 8 pounds…

12 Posterior Flyes

12 Alternating cross Biceps curls (and that’s 12 PER arm as this is a very light weight for you to use on a curl…you sit up, and bring the forearm across the body angling the dumbbell to the opposite shoulder)

12 Posterior Flyes

12 Alternating cross curls        

And NO rest as you move to the next set….

 

HEAVIEST back weight should be here…I’m talking 15s, 20s, 25s… (think how many of those plastic grocery bags you’ll cram into one hand to save yourself another trip to the car….don’t be shy and lift heavy on lat rows!!)

12 Single arm Lat rows Right –

12 Angled curls – arms angled toward corners of the room – light to medium weight – I use 8’s

12 Single arm Lat rows Left

12 Angle curls

And that should quickly and effectively knock out two muscle groups…don’t forget to eat some lean protein to help those muscles grow back stronger and better!!

New Year, New You in 2009?

It’s that time of year again when many of us try to figure out what  we can change about ourselves to make our lives happier and more fulfilling in 2009 just as many of us did for 2008, 2007, 2006, and on and on and on.  And I confess that I just love the feeling of the fresh slate that comes when the calendar shows January 1st with an entire year of possibility in front of me.  I’ve always wished for way to harness that excitement and enthusiasm that swirls about the turning of another year as usually by about March I’m completely over whatever resolutions I decided upon three months prior. 

This year I’m going to do something different. Now I’m sure I’ll write a little bit in my journal about some personal and professional goals as I think that’s a great way to document growth.  However, before I spend time coming up with the New Year Resolutions list, I’m going to decide upon the following three things as my “All Year” realizations of 2008 and carry those over into 2009.  I hope you’ll take some time yourself to honor your own experiences this past year and decide which things don’t need to be new for 2009, but carried over from 2008.

First of all, I’ve learned even more to celebrate the joy that is present in my everyday existence.  Sometimes I’m really tired by the time I have to tuck Gracie in and read bedtime stories.  But instead of focusing on how tired I feel, I’ll focus on the fact that I’m privilgedto have the opportunity to spend that precious time with her and soak in the blessing of having her in my life.   Anyone else out there have the “privilege ” of changing diapers?   Cleaning house?  Packing lunches and cooking meals?  It can sometimes be so tough to find joy in what appears to be the mundane, but I’m learning that if I open my heart to finding joy any and everywhere, joy will show up in ways I could never imagine.

The second thing I’m going to continue to do is open myself up to new ways of getting in exercise which I certainly did over this past year.  I used to be somewhat obsessive about things and attempted to lock myself into one routine.  I’ve learned that by trying some new approaches I not only have more fun, but my body seems to appreciate the changes by shaping up a little better.    This is something I will carry over into 2009 as well.  I can’t wait to share some of the new techniques and things I’ve learned with you during this next year.  I never thought I’d be able to do what I’m doing now as far as pushing myself when it was this time last year when Will was just weeks old….

The last one is something that I guess I’ve done for years, but it just became even more evident to me throughout 2008, and that’s to openly and honestly question God about things I don’t understand or about decisions that I have to make.  I know that to some  people out there, questioning God may sound blasphemous, but He’s much bigger than any question we may have and even if we don’t admit it, He knows when we wonder what He’s thinking or question the way things turn out.  I keep a prayer journal as that’s one of  the ways I like to communicate with God and it’s a great way to record many, many, many answered prayers.  In fact, occasionallyI’ll flip back through old journals and place check marks next to the things He’s answered.  Over this past year I really learned that if I struggle with part of my own beliefs or if there’s something I’m feeling doubt about, I can turn it over to Him and He will answer in ways that I couldn’t have even imagined.    I’ll continue to ask Him about anything and everything as He always has a better answer than what I would come up with.

Please take some time to reflect on 2008 and treasure the important things you have learned.  Write them down somewhere before you rush off to 2009 and shut the door on this past year and tuck them away so you can remind yourself of how you’ve grown through the years on your personal journey.  I can’t wait to hear what you decide you should list as your “All Year” realizations !!

Happy New Year….and now off to figure out my resolutions!!!!

Steph

Bowl Break Workout!!!

Okay college football fans… this is it… we’re down to the final days of opportunity to watch the 2008 teams in action.  I don’t know about you, but I have no doubts that over the next few days I’ll be watching more TV than normal to catch some of the games (that’s pending I can get my kids to nap at the same time and go to bed on time…).  So, I thought that it might be a good idea to have a mini-workout plan ready to implement just in case I have the urge to burn some calories in between watching plays and eating nachos… 

This is how it works… the average commercial break is around 3 minutes.  If you can get moving over the course of 6 commercial breaks, that’s at least 18 minutes of exercise.  (I wouldn’t even think to ask you to workout during halftime as that’s usually the best time to grab a bite of tailgate/game food!)  So I’ve written out some mini circuits to help you burn some calories and honor the athlete in all of us…  One word of caution – don’t do the circuit and then jump right back to the couch.  If you’ve gotten a spike in your heart rate, take some time to cruise around the house before you sit down.  And of course, if you’d like a real challenge – just do the exercises in the order I’ve written them and add in heavy resistance where you can…..Ready???

Commercial Break #1:

Drop down to the floor and do push ups for 1 minute.  That’s your warm-up and don’t complain…think about how hard your favorite football team worked out to make it to a bowl game…

Alternate dips Right and Left for one minute.  start small and then make your steps as long as you can.

Find a wall and do a wall squat for one minute – arms out – knees at 90 degrees and no bouncing…hold it still and strong!

Go back and watch some football but walk around for a minute or two before you plunk back down on the couch!

 Commercial break number #2

Standing Oblique reaches Right for one minute

Plie jumps or grounded plies for one minute

Standing Oblique reaches Left for one minute

Back to the games….that was an easy one…

Commercial Break #3

March in place for 30 seconds and then wide football run for 30 seconds

March in place for 30 seconds and then pretend to run through tires for 30 seconds

March in place for 30 seconds and then do a close football run for 30 seconds (feet close together)

Walk it off as you get ready to watch more football…drink some water

Commercial Break #4

Step squat alternating to the left and right for one minute. 

Do jumping jacks for one minute – make the kids do them with you!!

March in place and do arm circles forward for 30 seconds and backwards for 30 seconds.  (No joke – I did these the other day and though they give me bad flashbacks to 9th grade gym class  – they’ll really get your shoulders!!)

Commercial Break #5

Step touch for 30 seconds then make it a step skate – shifting your weight side to side with a little hop

One minute straight of the football run in honor of the game – wide, close..whatever - JUST MOVE!!

One minute of marching in place to settle back into TV watching mode…

Commercial Break #6

Drop down to the floor and do triceps push ups for one minute.  I have to do these on my knees…you move into pushup position – hands directly under the shoulders and as you lower down, take the elbows to the waist and not out to the side. (You can also do these on a wall as well if they’re too challenging on the floor – of if you just have too many people around you who won’t move out of the way while you’re attempting to workout during a bowl game..)

Roll over and do upper body crunches for 30 seconds.  Add in the lower body for a full form crunch for 30 seconds.

Bicycle the legs R/L for one minute with the upper body lifted and contracted.

At the end of this circuit take some time to stretch out, have some water and officially crash on the couch for the rest of the day!!

Go GAMECOCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hope all of you….

have a Merry Christmas and enjoy the holidays!

And a couple of other things….

Katri: I wish I could hand-deliver my new workouts to you in Finland as I’ve never been there, but I’ll certainly look into the shipping options.  I’m pretty sure that that’s taken care of and not an issue at all…though if I could hand-deliver them I would!!  (of course, you’d have to take me and the rest of the Huckabee crew and we’re pretty noisy – probably not your idea of great house guests!!)

Carla:  Same for you… I would love to hand deliver to the UK…  And to clarify on your comment about the workouts themselves, these are workouts that I did on my own based on what I did at my house every morning to lose my baby weight (which I confess was over 60 pounds…)

Judi:  Thanks for posting and I hope that you also have  Merry Christmas and Happy New Year!!

 

And to all of you -

 I hope that you have a memorable, merry Christmas and  holidays which are truly a happy time for you.  With so much turmoil in the world we live in, please take some time to treaure the people who are important to you in your life.  I think more than ever I’m realizing that it’s the time we spend with our kids that matters much more than any present we could give them. 

I know that I’m still whirling in exhaustion from my last trip to pick up a few items in the stores yesterday, but now I’m moving into what I hope will be a few days of restoration and most importantly, time to focus on the grace that is freely given to me through the birth of Christ and allows me to feel restored and new each and every day.

 

Merry Christmas!

Stephanie

Production Update

I decided I’ll try to post on here at least once a month on where things are with the production I just wrapped until the workouts are released.   Last weekend after I survived hosting a tea party for a bunch of 3-yr-olds, I sat down with my mother and mother-in-law and got to watch the master copies of my workouts.  It was the first time I got to see how the workouts are introduced along with the actual workouts themselves and I have to say that I’m even more excited now to get them out.  (And it was awesome to have Darla and Lucy there with me since I couldn’t do all that I do without their love and support!! )

Honestly, it was extremely nerve-wracking to head out to L.A. to attempt to shoot workouts having not done it since I’d become a mom.  And it made me nervous to share things right out of my own private workout journal which is what these are based on… So, as I put the first DVD in and hit “play” I had a huge rush of emotions just wondering if I was out of my mind for getting back into the fitness production world.   God heard many, many, many prayers over this project and I believe He answered me and as usual, beyond my own limited expectations.  I’ve managed to watch all five of them and now I’m looking forward even more to sharing them with you!!

Hope you’re all having a wonderful week!!

Steph

Peanut butter and Water – Your Secret Weapons!

If you’re headed out to celebrate the season this weekend you could be walking into a dangerous situation in terms of maintaining healthy nutrition.  Now, I’m certainly not opposed to enjoying special treats as I believe we do have tastebuds for a reason, but I think if you make a choice to do all that you can to proactively protect the investment you’ve made in taking care of yourself, you can do some significant damage control.

The first suggestion is to eat a scoop of   peanut butter before you head out the door.  It’s amazing how such a small amount can fill you up a little bit and help satisfy the craving for fatty foods before you even get to a party.  You’ll be getting in some of the healthy fats that your body needs to help prevent indulging in the bad stuff.  I buy the organic grocery store brand  and it tastes just fine.  

 The second suggestion is that before you have your first holiday beverage, down a glass of ice water.  And then continue alternating througout the party.  Even if you’re sticking to non-alcoholic drinks, the calories which you can potentially consume are  frightening!  You’ll be well-hydrated and prevent yourself from taking in wasted calories on beverages.  I prefer to save my calories for chocolate desserts….

I hope you all have a safe and happy weekend and most importantly, spend some time reaching out to the ones you love in the spririt of the season!! 

Merry Christmas!

Steph