|1. 10 squats, 10 burpees until you reach 50 (for rounds 2 & 3, add weights)|
|2. 30 alternating knee to same elbow in plank|
|3. 10 power (jumping) lunges|
|4. 10 burpees w/ pushup|
|5. 10 straight leg dead lifts|
|6. 10 hanging leg raises|
|CHEST & ABS|
|1. 10 power pushups|
|2. 20 bicycles|
|3. 20 crunches|
|1. 10 inverted pull up rows at Smith Machine|
|2. 10 dumbbell pullovers on ball|
|3. 10 plank on ball w/ alt knee taps on ball|
|SHOULDERS & ABS|
|1. 10 front raises|
|2. 10 lat raises|
|3. 10 overhead presses|
|4. 20 plank knee to opp. elbows|
|1. 10 bicep curls|
|2. 10 closed pushups on medicine ball|
#1. Dumbbell on neck, lower your chest keeping back straight, then up to standing
#2A. Deadlift to Upright Row
#2B. The upright row part
#3. Side Lunge with front raise
#4. Chair pose with shoulder extension
#5. Plie jumps - start in plie then point toes lift up and then come back down plie
#6. Jumping jacks with alternating front leg kicks
#7. Knee to nose (after doing walking planks!)
#8. Start w/ arms at 90 degree angle, lift chest and extend arms straight forward
#9. Lunges around the world w/ bicep curls - start with cross over lunge, to front lunge, to side lunge, to back lunge, to curtsy lunge
#10. Scissor Jumps! Start in plie then jump up and cross ankles, land in plie again.
#11. Chest flyes with 1 legged bridge pulses!
#12. Hop side to middle to side!
WOWWW!!!! And those are just SOME OF THE MOVES. These are from Ripped in 30 Week 1 and Week 4 videos - I have yet to take a look at the ones in between but I am in love my new subscription to GaiamTV. For fitness instructors, I think it's almost essential. I mean, honestly, it's hard to "invent" new moves all the time. Getting that spark of inspiration from other fitness professionals is really key in keeping your classes up to date, fun, and fresh.
I never saw Jillian's DVD before because I didn't wanna pay the $14.99 or whatever it was for each one. GaiamTV fortunately gives their subscribers access to their complete video library for $9.95/mo. I mean, wow. Some of my fave Pilates instructors are in there - like Mari Windsor of Windsor Pilates and Ana Caban! (I used to religiously do their workouts back in high school! That's how I got started in Pilates btw! At home DVDs!) There's workout videos, yoga videos, health videos, and all sorts of documentaries too. I am so excited to discover even more new moves! YAY!!!
And you know what else I am excited about? I announced today on Facebook that I AM FINALLY going to be making a POP Pilates DVD. And...the app!!!! I spoke with a friend about the app and we were able to work something out. I'll be getting input from you guys from time to time as the app develops, but yeahhhh!! 2012 will be fun!!! As for the DVD you guys told me you want a 1hr full class versus like 5 mini segments (ie. 10 min abs, 10 min arms etc etc.) - I think that's smart because you can get the mini's on YouTube. I also asked on Facebook if you wanted just me to be in the video or if I should have other students in it too. What do you think? And where do you think I should film? Let me know in the comments below!
As always these videos, DVDs and apps are all made FOR you BY you so your input and ideas are taken very seriously! So tell me what you wannnnnttttt!!!!!!
OK off to workout then teach Bootcamp!!!! I am going to workout like a maniac today again! I'm wiggling out of my computer chair to gooooo - okay bye! Love ya!
DISCLAIMER: This is a sponsored post for GaiamTV. However, all thoughts and opinions are my own. And just so you know, I've been a long time fan of Gaiam :)
Do You Burn More Calories in Hot or Cold Weather? You burn fewer calories when you exercise in cold weather than you do when it's hot. The hotter it is, the more extra work your heart has to do to prevent you from overheating. More than 70 percent of the energy produced by your muscles during exercise is lost as heat. So the harder you exercise, the hotter your muscles become. In hot weather, not only must your heart pump extra blood to bring oxygen to your muscles, it must also pump hot blood from your heated muscles to your skin where heat can be dissipated. On the other hand, in cold weather, your heart only has to pump blood to your muscles and very little extra blood to your skin to dissipate heat. Your muscles produce so much heat during exercise that your body does not need to produce more heat to keep you warm. So your heart works harder and you burn more calories in hot weather. This information should not discourage you from exercising when it’s cold, because staying in shape is a year-round proposition. However, it may help to explain why so many people find the pounds creeping on in the wintertime, even when they stay active. [DrMirkin]And now some quick Q&A if you got lost in all of that. SO IS IT SAFE TO WEAR A SWEATER TO WORKOUT? In my opinion, yes, I think so (but ask your doctor, don't take my word for it!) - the bad stuff only happens at extremes. I mean, really, who wears a sauna suit to workout. First of all, that's just weird-looking. And THAT could really heat you up to a point of exhaustion because of how quickly the heat will build up and stay. Wearing a cotton blend sweater? It's breathable and it creates a little extra heat that is BEARABLE. If it gets to a point where you feel like it's affecting the intensity of your workout then take it off! Wearing a sweater will increase your heart rate and therefore make you burn some more calories, who knows by how much, get a heart rate monitor and see for yourself. But again, if you find that while wearing a sweating you have to run for only 20 minutes instead of 30 then don't do it. I'd rather you increase your duration and feel comfortable. At the end of the day, an enjoyable workout is a sustainable one, and one you will stick to. DOES WORKING OUT IN A SWEATER HELP YOU LOSE WEIGHT? Hopefully you can answer this question by now. If you're sweating a ton, then YES!!! You lost weight! Lots of water weight. DOES WORKING OUT IN A SWEATER HELP YOU LOSE FAT? If you normally do the elliptical for 45 min in a tank and then you try doing the elliptical in a sweater the next time, at the same intensity, then your heart rate will be increased, which means you're expending more energy, meaning you're burning more calories. Whether you're burning fat or not is kind of dependent on what you had to eat before. If you ate a carb and sugar filled banana then you might just be burning off the calories from that! DOES WORKING OUT IN A SWEATER HELP YOU BURN MORE CALORIES? Compared to the same workout (same intensity and duration) without a sweater, yes! HOW MANY MORE CALORIES DOES WORKING OUT IN A SWEATER BURN? I can't answer this for you. But according the studies, it is not THAT much. Get a heart rate monitor and run your own experiement. But the consensus is that YES more cals are burned. SHOULD YOU WORKOUT WITH A SWEATER? Up to you. If you're in a crunch time situation where every pound matters like getting ready for a bikini contest or a weigh-in as a wrestler, then use this method. If not, then don't bother if it affects your duration, intensity, and most importantly, happiness, during the workout. PHEW! Hope that makes sense. Now I would like to hear what you have to say on this! Please post any journal articles or links to stuff saying otherwise if you don't agree. SOURCES:
☀ Outfit ☀
Mila Cami by Body Language Sportswear
Wowza Short by Body Language Sportswear
Also, I cannot wait to show you my DIY Tutorial for my Farmer's Market Fringe Tote!
I made this without ANY SEWING! Can you believe it? So POPsters, steal a shirt from your boyfriend or husband and start gathering your blank tees.
I've been dying to do another DIY since we made our DIY Workout Shirt from last year, so check back soon for the full tutorial! If you haven't made the shirt yet...try it now!Okie dokie! I hope you are having a FABULOUS start to your week! Eat well and train hard! You deserve everything. <3 Cassey
Earthquake Elbow Tapper gets the transverse abs (those 2 lines you see along the center of your stomach area.)
Confused Cobra :) This will BURN your triceps, perk up your chest, and strengthen your lower back.
Star Teaser. A very beautiful move that will not only empower you but will also give your AMAZING core strength.
YOU CAN GET YOUR FIT JOURNAL NOW, including the 12 week meal plan NOW: Click here!
Also...remember how I was telling you about the epic 12 Week New Body Makeover Meal Plan I was prepping for you guys? Well it's getting closer and closer to the release date as I work with the certified nutritionists over at WeightTraining.com to bring you a well-balanced and optimally planned program to help you reach your best fitness goals in 12 weeks.
Why 12 weeks? That is about how long it takes to completely transform your body. I mean, completely. You will look and feel like a whole different human being. A lot of the work is in the exercise, but even more of it is in the diet. That's why you'll notice that if you are working out a lot and not losing weight...well, you should probably check the food you're eating.
Did you know your physique is a result of 70% diet and 30% exercise?
A lot of people will say "Yes yes I eat very clean!" But most of the time that is not the case. That or they don't know how much they are eating. You'd be surprised at how quickly calories can add up which totally sabotages your diet. And...it's not just about calories! NOPE.
A calorie is not a calorie is not a calorie.
If you ate white bread for 12 weeks and stayed under 1000 calories everyday versus eating lean protein and veggies at about 1800-2000 calories a day, your body would look sooooooo different!
Thin with very little energy on the bread diet...muscular, strong, and full of energy on the clean eating diet.
Bread is made of carbs which is not bad if you use that energy right away. (That's why runners "carb up" right before a race.) But most people don't use all of it and it ends up being stored as fat...quickly. That's why people say carbs make you fat.
So why doesn't more calories from protein make you "fat"? Because protein is actually the building block of muscle!! As long as you're working out with weight (body weight counts too as in with Pilates) then you are fueling your body with what it needs to get stronger! It is important to note that you need a good balance of carbs, fats, and protein to function optimally as a human being so don't disregard any of these macronutrients. None is really superior to the other. You need all - just in the right portions.
What you eat and when you eat in relation to when you work out is super crucial. Like a workout plan, it is important to make sure you change up the food once in a while so you can stay happy and healthy mentally and physically. Sure chicken and broccoli will help you lose weight quickly, but don't tell me that anyone is happy doing that 24/7. There are many other ways to get lean without boring your taste palette. There's a whole world of natural goodness out there!!
So that's why I spent a lot of time developing this 12 Week New Body Makeover Meal Plan with certified nutritionists. We designed it to make it easy for you to transition into clean eating in Phase 1. The second and third phases will help your body to continue leaning out while still providing food variety and all the nourishment you will need to get through your workouts.
You will be eating 5x a day to keep your metabolism revved up! Do not worry. You will not be hungry. You will probably be eating more than you have (volume wise), feeling full, and feeling awesome. That's what clean eating does. It's kinda like magic...but not...because it's how we all should be eating to feel our best!!
Anyway, I am super super super excited to share this plan with you guys. I'm almost done. And just so you know, I will be doing the 12 Week New Body Makeover Challenge with you too. Get excited. This is gonna be a whole Blogilates Community movement.
Also, to celebrate and make this 12 week journey easier for you...I have a surprise for you! Sometimes tracking your food and your activities gets daunting, messy, and you end up hating the whole process. But trust me guys, you have to write things down. You have to be honest with yourself. You really need to track your progress. This is the only way you can appreciate all of the hard work you did! (Plus if you ever need to go on a body transformation diet again, you can see how you did it, what you ate, and how you felt!)
I kept a diary throughout my Bikini Competition prep and it truly is what kept me honest and strict to my diet. So that is why for the past few months I've been designing the perfect fitness journal for you :)
Sneak peek snap shots...
GET YOUR FIT JOURNAL NOW, including the 12 week meal plan NOW: Click here!That's all for now :) I'll show you more later. I collaborated with the wonderful Kim from Arthlete to create the perfect look and feel of our journal to make sure you feel inspired and motivated to KEEP GOING no matter what challenges you're facing. It's not just paper, not a place to just record notes. It's a place to create a beautiful story that you can keep. Just imagine your Day 1 before photo as you open the book. What will you see on Day 90? Well my love, you are the author of your own novel. Are you ready to take on the 12 week journey with me? It's not going to be easy but you're not going to be weak. I'm here for you. Comment below if you're in. I need to know how many of us will be doing this together. (Imagine your comment as the first step towards committing.) Love you, Cassey
HAPPY NEW YEAR!!! Well to half of the world as of now :)
I wanted to do something different and just fully EXPOSE the January 2014 Blogilates Workout Calendar just this one time! All I ask is that you share the calendar with your friends and family who are seeking a way to get fit and have fun. Pick someone close or virtual to do the workouts with you. My first New Year resolution for you is this...
DO AND CHECK OFF EVERY SINGLE ONE OF THE WORKOUTS LISTED HERE.
You have 31 days to transform your body and your life. Start now. Start fresh! And just take it one day at a time...just one workout at a time! It's only about 1 hr a day. That's nothing!! Before you know it, you'll be signing that pink box at the end of the calendar like a CHAMPION!
Also, I wanted to warn you about all of the new fitness infomercials you're going to be seeing for the next month. Please remember that just because someone or some product appears on TV, and a company charges you money for it, it does not mean that there is something magical about it that's going to make "slimmer, tighter, and toned" fast. It's still all on you. Big companies have millions of dollars to spend on commercials to get your attention and they hire professional fitness models to keep you glued to the TV. This does not mean those programs are any better than this one right here in front of you. At absolutely no cost.
Why do I do this? Because I can. Simple as that. I have knowledge and expertise to share from my years of training and teaching...and I enjoy seeing your hard work and dedication. I think fitness should be free. So that's why I've been posting free content this blog and my YouTube Channel (which will hopefully reach 1 MILLION subscribers by Jan 1, 2014!!) for 4 years now!
This month, I want you to take advantage of what I'm giving you because not only does it REALLY WORK...it's free of charge...it's way more fun than other programs...and it instantly comes with huge group of supportive friends: the Blogilates Community. This last part, is surely the most precious. As a part of the community already, you guys know that the positivity and the sheer vibrance of our POPsters is unmatched anywhere else. I hold you guys so dear to my heart.
Now...remember that your physique is about 80% how you eat and 20% workout. Wanna know the secret to getting the life and the body you've always wanted? There is no secret. Follow this plan, and I promise you WILL GET THERE.
1. Begin the 12 week #Newbodymakeover Meal Plan which is designed to be tasty, clean, and keep you from plateauing. I created this alongside the Registed Dieticians of WeightTraining.com. Click here to print the meal plan (regular and vegan). Be sure to drink AT LEAST 64 oz of water a day.
2. Follow the January 2014 Calendar. All you have to do is complete the workouts listed each day. They will last about 1 hr and are honestly, really fun. I segment the week for you based on how I want you to target and tone your muscles and how much cardio is necessary to burn a significant amount of fat. Follow it to a T and you won't have to worry about anything. New to working out? Dont' worry. Print the Beginner's Calendar.
3. Take a before picture on Jan 1 if this is the beginning of your new year, new you journey! Paste it in a safe place like the Blogilates Fit Journal and write down EXACTLY how you're eating and how you're exercising. This is an essential part of a successful body transformation.
Ok guys, good luck! This month the official hashtag is #sweatypic! I want you to tweet or instagram me @blogilates a sweaty pic of yourself after you absolutely MUUUURRDDDEERRRR your workouts. It'll be so fun to see all you guys in your most beautiful state :)
Have fun and happy new year!!! I'll be instagramming what dress I chose tonight at the A List Ball in San Francisco!
Here are the workout playlists for each day:
HIIT My Abs Hard!
45 sec on, 10 sec rest. Repeat 4x.
1. Split squat jumps
2. Hip Twists
4. Double D’s
5. Single legged burpee
6. Reverse CrunchI like using the app Tabata Pro to help me keep track of my time! It makes it so much easier. OH!!! And go follow my snapchat and instagram @blogilates because I'm giving behind the scenes hints about something big that is coming later this week. Can't tell you much more ;)
(Me this weekend at the CA Academy of Sciences after YOLOing with my fam!)First, let’s talk food – because that’s what the holidays are about, right? Well, not really. It’s not JUST about food. Sometimes I think we get too caught up and make the holidays an excuse to go crazy on all the yummy treats. Instead, focus your attention on what this time of year is really about – spending time with loved ones, caring for others, showing gratitude and simply living in the moment. If you think too much about food, you’ll end up overindulging on everything and probably regret it later. So what do you do instead? Here are my tips. #1. Allow yourself treats in moderation. Enjoy the flavors of the season, have your dessert, but don’t eat so much that you have a “food baby” after. Don’t deprive yourself, but don’t overindulge – find the balance. #2. When attending holiday parties, do NOT go on an empty stomach! This will lead to binging on all sorts of food (probably the ones that won’t make you feel so good). Instead, eat some veggies and lean protein before the event. Then go, grab some treats that look good to you, but listen to your body. Stop eating when you’re full. Also, remember that you’re allowed to say “no” when offered food. It’s okay to turn down seconds if you’re satisfied. #3. Drink up! Water that is. This time of year we’re so busy with running errands, stress from work, school, traveling, etc. It’s easy to get dehydrated without even realizing it. Drinking water is also important after those large meals, and the next morning. This will help get all that extra sodium out of your body and you’ll feel less bloated. Rule for water...Try to carry a water bottle with you at all times. Aim to drink at least 9 cups of water a day. These Blogilates Designs water timer bottles are PERFECT to help you reach your water goals. Also, check out my detox water recipes to add some flavor and extra vitamins and minerals to boost your metabolism and help flush out fat! Now, let’s talk fitness. During the holidays we can think of a million excuses to skip our workouts, but don’t let your excuses get the best of you! Instead, plan ahead! #4. Schedule your workouts just like you would schedule anything else. Make a plan that fits with your holiday schedule and COMMIT to it. If you plan it, then you won’t have the excuse “I don’t have time”. Even if it’s a 30-minute workout, make it happen! Something is better than nothing. #5. Make it a family affair! What better way to stay fit and active than getting your family to join in! Have they ever tried a Blogilates workout before? Imagine how fun it would be to do the Call Me Maybe Mighty Squat Challenge with your fam!