Fab 5 Friday: Surge Workout

Disclaimer: I am not a videographer, editor, or in any way tech savvy. However, I am a fitness professional and enthusiast! These movements are fun, challenging, and make for a great circuit. 

The SURGE

The SURGE is a product that uses hydro-inertia to provide resistance and challenge your bodies physical capabilities. As you will hear in the video below, as you move the water begins to shift which will also shift the physical demand on your body. Some exercises you will want to keep the water perfectly level, while with other exercises you will intentionally “dump” or osculate the water within the SURGE.

Today I performed 4 rounds at 60-second exercise.  I allowed 90 seconds rest between rounds

THE WORKOUT

Reverse Lunge w/Dump to Squat Press

Start with your feet directly under your hips, shoulders stacked over your hips and surge positioned right in front of your chest. With your right leg, take a step back into a reverse lunge while bringing the SURGE over your left leg, perpendicular to the ground. Water will collect at the bottom of the SURGE and as you drive up through your left foot, bring the SURGE back to chest, stabilize water and repeat on the other side. Then, keeping the surge at your chest, squat down and on your way up Press overhead until arms are fully extended. from there, tilt each side just a tad as you bring the surge back to your chest.

Single Arm Swing

Begin with your feet positioned outside your shoulders. One hand is holding the top handle of the surge as the handles face you. Lock your wrist and elbow, then begin to hinge at the hip, keeping your back flat and core tight as your drive the SURGE back between your legs. Your chest should never drop below your hips. As you reach your end point, draw your heels towards each other as you tighten your hamstrings and drive the SURGE forward so that it is parallel with the ground. At this point, your all the muscles in your arm should be contracted along with your glutes and abs. Begin to hinge at the hips and draw the SURGE back again and repeat. Allow the water to splash around but stay strong through your movement.

Box Variation in Squat

Lower yourself into a static squat position with your weight back on your heels. Start with the SURGE at Chest Level and lift overhead keeping the water level. Lower down to the chest and no press out in front of you still keeping the water level. Then dump to the right, left and back to center. Repeat.

RDL w/Row to Spinal Twist

Start with an underhand grip, soft knees, and tight abs. Keeping shoulder blades pulled together, Hinge at the hip lowering the SURGE just below the knee. Retract your shoulders to pull SURGE to the bottom of your rib cage, then twist as the water shifts down the SURGE. Slowly, rotate back to neutral position, stabilize the water, lower the SURGE below the knee, and then engage your abdominals, hamstrings, and glutes to return to starting position.

Chest Press in Bridge w/Alt. Leg Extension

(Please note that my hips should be higher than they are in the video.)

On your back with knees bent and feet hip-width apart, squeeze your glutes and lift your hips while holding the SURGE close to your chest with a neutral grip. As you begin to extend the SURGE from your chest, extend one leg straight out while keeping your hips, and water, level. Slowly lower foot and SURGE back to the starting position and repeat on the other side.

I have really enjoyed the challenges the SURGE provides and it has spiced up my workouts. Head over to www.hedstromfitness.com and receive 17% off your purchase when you use the code LUCKY17. Offer ends Monday

Check out the video below and let me know which exercise is your favorite!

Fab Friday: Fitness Gifts, Gadgets & Gear!

FAB FRIDAY

Fitness Gear & Gadgets

(These are a few of my favorite things!)

Are you still looking for a gift for the fitness enthusiast in your life? Or, maybe you are looking for some fresh new gear and tolls to kick 2017 of right! I have complied a list of some of my favorite gadgets and gear including somethings that are on my personal wish list.

Check ’em out and click on the links below the picture to shop!

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Right to Left

Top to Bottom

1. Tigger Point STK  2. Trigger Point Grid Mini 3. Happy Hour Sweatshirt 4. Slay T-Shirt

5. Ninja Yoga Capri’s 6. Flight Fitness Kit 7. Nike Medium Resistance Band 8. Nike Gym Bag

9. Yoga Mat 10. Yoga Strap 12. Glass Water Bottle

14. Fitbit Alta ($30!!!)  16. Yes to Cucumber Face Wipes 17. Jump Rope

18. Happy Bud Headphones

Trigger Point STK & Grid Mini: Perfect tools to help relieve and restore those tight, tired and achy muscles. What I love most about these two is that they are small and compact so they can fit perfectly in a gym bag or suitcase.

Graphic Sweatshirt & T-Shirt: Who doesn’t LOVE to rock a fun saying on their shirt. I always find that when I have an outfit that makes me feel good and a little bad-@$$y my workouts are so much better. There are plenty of fun sayings out there, which one speaks to you?

Ninja Yoga Capri’s: These are super cute, high quality and are at the top of my wishlist.

On the Go Essentials: Do you travel a lot? Well now there is no excuse not to miss a workout. These resistance bands are a easy to tote with you in the Nike gym bag or any bag of your choice. I happen to like the look and style of this Nike bag.

Yoga Mat, Strap and Cleaning Wipes: Yoga mats are always good have on hand. I have one for my own outdoor workouts, in house workouts and nicer one for yoga classes. The yoga strap is a great tool to increase flexibility and work on mobility. I also had the opportunity to test out the Seven Yoga Mat Wipes and was pleased with product and they smell great!

Glass Water Bottle: Even knowing the health benefits of using a glass water bottle over plastic I was apprehensive to transition for a long time. I am clumsy and though for sure it would break. I have now switched over and refuse to go back. It also allows me to use my essential oils to add a pick me up to my workouts.

Fitbit Charge 2 & Alta: I happen to find Fitbit and their products perfect for my needs. They are easy to use, sink with your smart phone and the Alta is on sale for $30. You can’t beat that!

Post Workout Needs: Dry shampoo and good cleansing wipes are a must! These are perfect additions to your gym bag for easy use and a quick pick me up so you can run errands after your workout sesh!.

Speed Rope & Earbuds: Two things that can increase the intensity of a workout. A jump rope allows for hard hitting cardio and is perfect for when you are short on time. These earbuds are super cute and music can make or break a workout. Select your butt kicking play list and get moving.

So there you have it.

I am curious to hear from you, What are some of your favorite things?

Leave them in the comments below!

Fab 5 Friday: When Life Works Well List

With my birthday fast approaching I like to take time to reflect over the past 365 days. I think about what I have accomplished, what I want to accomplish, where improvements can be made and congratulate myself for the growth that occurred. Each year brings new adventures, new lessons, and powerful memories. Birthdays are a great milestone to take time to reflect on YOU. After all, it is YOUR DAY.

 

Here are my 5 ‘When Life Works Well” List.

 

  1. Trust your Gut

Both literally, and physically. Believe in your instincts. They are there for a reason, and every time I have tried to ignore what was stirring up within in me, and I turned away from it, I regretted my decision. Your intuition is a powerful thing.

  1. Keep Moving

Just do it. Nike’s saying is spot on. Even when you don’t feel like heading to the gym or getting super sweaty, just start moving. Go for a walk . Do some squats or reverse lunges in place. Jumping jacks are great too. Once you start moving for a few minutes you will want to keep going for a few more, then a few more.

  1. Personal Time

It’s not selfish it’s self-care. The other day I read a quote that read, “You can’t pour for an empty glass.” How true that is! It is important to take time for you. Go to a spa, meditate, pick up a new hobby or immerse yourself in an interest you all ready love. Do things for you. Do things that make you happy.

  1. Write it out

I am a lover of lists! To-do lists, grocery lists, if it can be made into a list and I can cross things off, I am a happy girl! I love to write and share my stories. It is a way for me to pay it forward, share and connect with others. It wasn’t until I started journaling on a daily basis did I begin to feel more clarity. I journal about the things I am grateful for, goals, dreams, what went well today and what ever else pops into my head. Some days I can go on for pages, other days its just a few sentences, but no matter the length of the entry it feels great to get everything that is going on in my head and put it onto paper. I don’t need to go back and read it, but it is there if I feel the need to do so.

  1. Smile Anyway

There will be times you do not want to. I have them often, but thinking of something positive, funny or inappropriate enough to give you a little chuckle will help lighten your mood. I find this especially useful when people challenge me, or try to bring me down. I just smile and think, “success is the best revenge.” That is thought or mantra that allows me to push through my funk and realize all the good that is around me. It forces me to smile and my mood begins to shift.

Need A Little Motivation???

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At 6am this morning I crawled out of bed to a freezing cold house and clouds covering the sky. I live in th San Francisco Bay Area and this is supposed ot be the start of our Indian Summer but that has not happened yet.

Today, was one of the rare mornings where I didn’t have early clients. I popped open my laptop with coffee in hand and a blanket across my lap trying to keep warm.

I answered some e-mails, connected with my virtual training clients and watched a little GMA.

Although my morning was open, my afternoon was packed with meetings, conference calls and ends with catching up with a good friend I have not been able to connect with in a few weeks.

As I am cuddled up under my warm blanket I am contemplating working out.

If I wanted to get it in, it had to happen right then and there. If not, something else was going to get knocked off the to-do list as they day went on. I am still on a mission to make this year my healthiest year yet and I didn’t want pure laziness to get in my way.

I needed some extra motivation.

I grabbed my jumprope, bands and ab wheel. I put on a cute workout outfit but even that didn’t seem to help. So I grabbed my essential oils.

I have become fascinated with oils the past 2 months. Originally I started using them to help with my sleep disorder and then saw the benefit the offered when used for anxiousness and stressed. Now, I am trying them with just about everything.

In a world that is moving so fast we forget to stop and smell the roses, I find oils a great way to get the aromatherapy our senses need and also to help regulate our energy forces.

Today I used Peppermint and Motivate to give me a little extra push and it worked! Peppermint helps to promote clear breathing and is a great pick-me-up oil. Motivate, the Encouraging Blend, promotes confidence and courage. It also has a chocolate smell for all the chocolate lovers out there! Together they can give you the boost you may need on tough days.

Workout is done and I can now go about my day with no regrets!

Have you worked out yet today? Here is a cardio blast workout that can be done anywhere!

Have fun!

~ TIffany G.

Cardio Blast Tabata Style

Fab Friday and then some…

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New discoveries, things I am grateful for and other AWESOME stuff!

 

Books!!!

 

I made a goal this year to read at least 4 books a month. Well We are halfway through the month and I am on book number 3, just started one audio book and have another one to follow once the first one is done. I highly recommend adding these into your reading queue. Just click on the titles to order your copy.

 

Where Fit Happens

This is a great guide to efficient and effective training. I use this approach with many of my clients and incorporate it into my workouts as well. If you are looking to see lasting results with workouts that last 30-40 minutes, this book is for you!

 

Mindset

Perfect book to understand the personality, views and learning styles of those you interact with on a daily basis.

 

Adventures for Your Soul

This book came recommended by one of my mentors wife. It speaks to me, and the journey I have been on the past few years. Remember YOU are important.

 

 

Wellness Habits

 

Essential Oils and Bath Bombs

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I am in love with these bath bombs by www.Rejuvelle.com.  For the past few months I have been doing research on essential oils to help me with my anxiety and sleep disturbances but felt overwhelmed. My guy happened to buy these for me for Christmas and they have become a highlight to my nightly routine. I drop them in the tub, drink my tea while reading a book and come out of the bath feeling pampered and relaxed.

 

Tea

Ahh….It makes me happy. It is like a big warm hug in the evening. I love Yogi Tea, mostly for the positive messages on the label but I also found this tea that is perfect in the evening.

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Workouts

 

Dan John’s KB Challenge

I am doing it! By the time you read this I will have completed 4k swings this month. The first week was tough and a different part of my body was sore each day. At first I couldn’t walk, then my glutes and it move to my abs and shoulders and back to my abs (I’m not going to complain about that!).

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Its’s been awesome and my new mantra is to “Be a BadASS with a Good ASS!”

 

But seriously, this workout has me feeling fierce and powerful.

 

 

AWESOME and then some…

 

FITRadio

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Have you tried this app? I never have to worry about creating a playlist again. FitPRO’s have the option of picking playlists based on activity and beats per minute and workout enthusiasts can select by DJ, genre and/or activity. Check it out and leave a comment below with your favorite playlist!

 

Journal

I have been committed to journaling in the morning how I envision my day unfolding and then I go back at night and write down 3 things I am grateful for that day. This activity helps me slow down and appreciate each and every day.

 

Ruby….

This girl make me smile! She is sweet, loving, silly and has brought so much joy into our home.

This is her "Why do you keep taking pictures of me?" face!

This is her “Why do you keep taking pictures of me?” face!

 

See you next week with more AWESOME stuff!

Until then, feel free to share this with your friends or comment below with some things you find fabulous these days.

Wishing you a Healthier Ever After

~ Tiffany G.

Keep It Simple Silly!

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It doesn’t matter if you are brand new to fitness, setting a new goal or just trying to get back on track. The key to success is consistency. It is the small simple habits performed day after day that lead to a compound effect over time. Have you ever heard of the K.I.S.S. principal? Keep It Simple Stupid however I prefer to use the word SILLY. The more you can simplify things the easier it will be to adhere to daily habits.

 

Here are some tips to help you remember this principal as you move forward in your journey.

 

Keep It Short

 

There is NO need to spend hours in the gym! We all have things to do, families to see, places to go and friends to catch up with. When done right, you can get a killer workout in just 10-30 minutes. In fact, that forces you to increase the intensity, reduce the down time between exercises, and eliminates the main excuse I have no time!

 

Invest In Yourself

 

I am not afraid to say it….money is a motivator. Think about it. How many times have you signed up for a FREE event and backed out at the last minute? Now compare that to the times you paid for an event. I bet the number is not as high, am I correct? Hiring a coach, trainer, nutritionist or life coach will help you get to where you want to go. Many people object because they don’t have money but will regularly spend $5 a day on Starbucks or at Happy Hours. Basically, by not investing yourself you are really saying that YOU are not worth it.

 

What cost would you put on a healthy life?

 

 

Start Early

 

Sure, it sucks when the alarm is going off before the sun comes up and everyone else is asleep. But that is also the beauty of it! It is the perfect time to get your workout in before the kids are awake, work spirals out of control or you get a tempting dinner invitation. Get it done before your body knows what is going on. It works. Try it two times a week to start and as you get used to that, gradually add on additional morning workouts. (KISS)

 

Socialize

 

Grab a friend. Heck, grab a group of friends, join a boot camp, training club or anything else that brings a community feel to fitness. This will help you stay accountable because you will not want to let others down by being a no-show. It will also increase intensity by providing a little healthy competition. Being a part of a group or having a workout buddy will help you stay true to your goals. They will lift you up when you are down and push you forward when you can push harder.

 

 

So there you have it. Pretty simple but not always easy. Start small, stay consistent and Keep It Simple Silly!

Wishing you a HEALTHY EVER AFTER!

 

~ Tiffany G.

 

 

 

WORKOUT WEDNESDAY: Anywhere Workout

Check out this workout you can do anytime and any place! No excuses 🙂

 

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5 rounds. 30 seconds each.

You don’t need fancy equipment or a special gym to get in a workout. All you need is determination, focus and a strong commitment to your health.  Get after it TODAY!