12 Holiday Wishes from JBrauz (+ “The 12 Reps of Christmas” Workout!) 12/22/15

Ho, ho, ho…Merry Merry Christmas and Happy Holidays my loves!

I just wanted to send some holiday cheer your way and include a fun “The 12 Reps of Christmas” workout.

Here are 12 Holiday love wishes/requests!

12-Enjoy some egg nog, spiked or not ūüėČ

11-Go on a nice long walk outside or do 12, 40-50 meter sprints in your driveway!

10-Call or send a card to your grandparents or someone elderly in your life who you may not see during the Holidays.

9-Enjoy the best damn Christmas cookie you have ever had.

8- PLAY!

7-Meditate or do yoga.

6-Laugh.

5-Cuddle with a loved one.

4-Enjoy a new/different activity with family or friends.

3-Donate clothes, toys or food to those in need.

2-Dance or sing to Holiday music.

1-Be. in. the.moment. Put away your phone or electronics at some point this Holiday season and just remember what the holidays are all about. Spending time with your loved ones.

Hope your Holiday is as special as you are.

“The 12 Reps of Christmas” workout printout! —>The 12 Reps of Christmas

The 12 Reps of Christmas!

(Make sure to get a dynamic warmup in beforehand-foam rolling and dynamic stretches, then complete 1-2 sets, 12 repetitions of each exercise, modify if need be)

Chin-ups (unassisted or assisted with a band!)

Handstand pushups (against wall, or feet propped up on small bench or couch)

Renegade rows (12 reps each arm)

Incline dumbbell bench press

Single leg deadlift (12 reps each leg)

T-pushups (12 reps total)

Medicine ball slams

Alternating reverse lunges (hold kettlebell or dumbbell at chest- 12 reps each leg)

Swings-Kettlebell swings (Heavy!)

 

Enjoy and let me know how it goes ūüôā

Happy Holidays,

JBrauz

 

How to incorporate more balance into your life ( Plus a sample balance workout! ) 12/15/15

Hello my loves!

Hope everyone is having a wonderful December thus far. I’m sure many of you are running around getting some Christmas shopping in, maybe making some gingerbread cookies, or setting up your beautiful Christmas tree!

tree light decorations

Those are all great things of course, but what it really comes down to, are you making time for YOURSELF?

During the Holiday season, we get so caught up in taking care of others that many times we forget about the most important person, you. No, that is not being selfish, it is healthy. If you aren’t taking care of yourself first, then¬†we may not be of good use to others or even ourselves.

So, I want to provide you with some helpful tips for incorporating more “balance” into your life as well as some balance exercises! ūüôā

1. Get more sleep. This is SO important, I can’t even stress it enough. This should seriously be at the top of your self care list. Sleep has numerous benefits and here are just some! Superrrrr important for fat loss, keeping up good health, mood control, and better sex life. Lately I’ve been leaning towards the “grandma status go to bed early” lifestyle and it is has been so worth it. Your healthy feel good homework: Go to bed between 8:30-9:30pm 1-2 times a week starting now and let me know how you feel.

2. Learn to say NO. You do not need to go to every single happy hour or Holiday party that you are invited to. I know many of us tend to want to please everyone, but we also need to prioritize what is important for us and our health and just responding with a kind ” no thank you” should be just fine. Invite your friends to do healthy activities with you and then it is a win win for everyone! ūüôā Your healthy feel good homework: Invite a friend this week or weekend to go for coffee, a walk, run, or even a lift!

3. Exercise.¬†‘Nuff said. Seriously this has SO many benefits; especially getting those endorphins going and¬†making you¬†feel so much better and happy the rest of your day. I’ve had so many clients that come into the workout not too motivated or excited and then once we are finished they¬†have basically done a 180! Totally feeling good and ready to conquer their day. Your healthy feel good homework: Go do 30 body weight squats, 20 pushups (at an incline!), 10 jumping jacks, and 1 minute plank.

4. Laugh. Surround yourself with positive people. Engage in meaningful conversations. Listen. Dance. Laugh with friends or family and at yourself. Play charades. Your healthy feel good homework:¬†Go dance to your favorite song and laugh with your sister, brother, bestie, mom, dad, daughter, son, next door neighbor! Seriously…anyone!

lib dancinglaughing with jennydancin with friends

 

So now that we have touched on some of the most¬†important things to incorporate into your everyday life..let’s talk about some balance exercises that you can incorporate as well.

  1. Balance on one foot. Any sort of activities you do around your house, start lifting one leg up. Washing your dishes (a bit tricky!), brushing your teeth..or simply take a couple minutes out of your day in the am or pm and just stand there for 20-30 seconds practicing with 1 leg off the ground. Want to make it harder? Close your eyes!
  • ¬† If you are going to do this at a gym,¬†you can incorporate balancing on 1 foot with many exercises!¬†Bicep curls standing on one leg, shoulder press, lateral raises, single arm rows, bird dogs (a great one!).. I also think it is a good idea to do the single leg balance reach.¬†Do this exercise at the beginning of your workout so you aren’t so tired for it at the end! Start by balancing on whichever leg you choose, the opposite hand is going to reach for that stabilizing shin or foot while the non-balancing leg is going¬†push straight back as you reach for that opposite foot. [Tip: make sure to brace your core- “imagine someone is going to sucker punch ya!” haha all in good fun, and then pick something on the floor to focus on.]
  • Another variation of this exercise is the single leg balance reach with internal and external rotation! So you are essentially going to start the same way, however when that hand reaches down you will first start with internal so reaching for the inside of your foot and then come back up, and then when you reach back down you will reach for the outside of your foot. I would practice 5 reps for each side of the foot for both legs.

Int. rotation –>balance with internal rotation

Ext. rotation->

OLYMPUS DIGITAL CAMERA
OLYMPUS DIGITAL CAMERA

2. Incorporate unilateral exercises. This kinda goes with what was said above, but essentially work on challenging your brain and those stabilizer muscles once again! Instead of squats, practice single leg squats, romanian (straighter leg as opposed to a more bent leg) deadlifts? Do single leg romanian deadlifts. You get the point! Mix it up.

  • Sample exercises: Single leg squats, Single leg RDL’s (Romanian deadlifts), 1 legged step ups onto a box, 1 arm inverted row using TRX straps)

3. YOGA. Hey, I am a bigggg fan. If you have never tried it or are a bit curious about it, then I say go for it. It’s so good for working on balance and flexibility. ¬†Here are a couple of things to try! Seek out any beginner classes that you may have in your area. OR if you are an instagram fan: try some yoga challenges! I am currently doing 2. I know, probably a bit excessive, but it holds me accountable when I have to post a picture of the challenge that day + it helps me with my balance. Win-win. You don’t even need to post your picture if you don’t want to..here are two of the yoga pose challenges¬†I am currently following for December. The first one is beginner poses, and the second is more intermediate/advanced. I would not say I am a super yogi by any means, I just like practicing and getting better at it day by day.

december beginner yoga challengesdecember intermediate yoga challenges

 

4. Incorporate more multiplanar movements into your life. Remember¬†crawling around as a baby? Or maybe you played hopscotch or ran suicide sprints in gym class? Well, let’s not forget about those things. Many times, we only incorporate one plane of motion when we are performing an exercise..sagittal-plane¬†frontal planetransverse-planeHowever,¬†we really should be incorporating more multiplanar exercises as well! We don’t always move in the sagittal plane in everyday life, so we should certainly be moving in a multi-plane for our exercises as well. [ Note: be mindful, safe, and smart if attempting any of these exercises, if you have an injury- then ask someone before hand if it is a good idea. These exercises are not for everyone!]

Try some of these exercises: Lateral skaters, hop in 4 boxes (lay down a resistance band and then place the other one perpendicular to it and then practice hopping with both feet or one foot in each box ( essentially make the shape of a + with your bands and hop in each box.), diagonal woodchops with a medicine ball, bunny hops forward and backward!, suicide sprints, bear crawls, crab walks. 

 

Sample balance workout ( do this 2x’s/ week): Remember to get a dynamic warmup in! {Please remember this workout is not for everyone!}

**Complete 1a then 1b for 3 sets before moving onto 2a..

3 sets:

1a) opposite leg reach: bw (bodyweight), 8-10 reps each leg

1b) bird dogs: bw/ 10 reps each leg

3 sets:

2a) single leg (pistol) squats with trx: bw/ 8-10 reps each leg

2b) single arm row with trx: bw/8 reps each arm

2c) incline pushups: bw/10-12 reps

2d) lateral skaters: 30 seconds

3 sets:

3a) weighted step ups with knee drive: 10 reps each leg

3b) side plank: 30 seconds each side

3c) Peter pan curtsy lunge with trx straps: ( watch one of my TRX videos for a demo!) 10 reps each leg

3d)  crab walks or bear crawl: bw/ 10 moves up and 10 back

 

There you have it! I hope you can work on getting some more balance in your life.

yoga pose

 

Xoxo,

JBrauz

 

Gym Lingo 101 (+9 FREE workouts followed by the **** in this article!) 12/10/15

Reps, Supersets, and Pyramids, OH MY!

“Yo, can you spot me bro?”

“Alright, let’s¬†finish with a shoulder drop set”

“Do this metcon barbell complex”

“Ahh, that last rep just really worked my hammies..”

Mmmm WHAT? Haha. I know what many of you all may be thinking?

So my trainer just told me to do a “shoulder drop set” at the end of my workout and I just looked at her like a deer in headlights…

Seriously, many of you go into the gym day in and day out and so much gym jargon is tossed around that it may be making your head spin like crazy.

I know, I most certainly am guilty of telling my clients to go complete a complex, or a finisher, or a certain number of repetitions in a set (without having fully explained it) and it can be so darn confusing.

That is why I am here today to explain what some of the gym lingo means and hopefully it can bring some clarity to us all. I have included 9 free workouts below and please remember to be smart and safe and warmup before your workout. I don’t want you getting hurt!

{Gym Lingo 101: Definitions}

AMRAP: As many reps (repetitions or rounds) as possible! Many times you will see AMRAP listed after a particular exercise when the program simply wants you to see how many repetitions or rounds you can get in until failure. A great personal trainer, super strong and just overall bada** girl that I follow, Jen Sinkler- terms it as AS MANY REPS AS PRETTY. I like that one. ALOT.

****For example: In 20 minutes, Complete AMRAP of the following:

8 Jump Squats, 8 pushups, 8 dumbbell bent over rows, 8 mountain climbers each leg

Beast Mode or Bada**: This is when you are particularly proud of how well your co-lifter did on a particular set or exercise, maybe they got a PR (personal record) in ;).

Circuit Training: This is typically a faster paced workout consisting of one exercise after the other where the recovery period is toward the end of the circuit. You can set it up to do a certain number of repetitions in a circuit or go for time.

****For example: Complete 3-4 rounds of 8 reps for the following exercises 1) squats, 2) plank rows, 3) reverse lunges, 4) pushups rest for 30 seconds and then repeat

OR

**** 30-45 seconds of the following exercises- medicine ball slams, bosu ball pushups, weighted step ups, battle rope. Rest for 1 min after completing all 4 exercises. Complete 2-3 rounds.

Complex: This is a series of movements or exercises that are typically performed back to back without any rest until the end. A reallll fat scorcher! I typically like to perform these workouts with a barbell, dumbbells, or a kettlebell. I also like to mix it up with the sets or rounds. So, typically it is either a set number of rounds or sets such as 4-5 sets (rounds) of 5 deadlifts, 5 bent over rows, 5 military press, 5 good mornings, OR a pyramid (ladder) where you do 2 repetitions of each exercise followed by 4, 6, 8, 10 and then go back down the pyramid. You rest at the end of each set of exercises.

Compound Exercise: Compound exercises are multi-joint exercises that are comprised of working more than one major muscle group in your body. Some examples include; squats, bench press, pullups, lunges, step ups, pushups. I tend to favor working these exercises a bit more into my clients workouts.

Concentric muscle contraction: shortening of a muscle fiber as it contracts.

Core: Not to be confused with JUST your abdominal area. This area comprises your abdominals, obliques, lower back, glutes..it is very important to strengthen to prevent injury.

Dance:¬†That thing I do from time to time with some of my clients..and I digress…haha! It doesn’t hurt to have fun while you are working out, I’m just sayin’.

DOMS: Delayed onset muscle soreness. This is that muscle soreness feeling you get about 24-48 hours post workout.

Drop set: This is when you complete an exercise at a certain weight (typically higher) for a low number of repetitions, then complete the same exercise at a medium weight for a mid range of repetitions, followed by a lighter weight of the same exercise until failure.

For example (please be safe and mindful and use the appropriate weights for your body!): shoulder drop set: 25 lbs each hand: 5-6 reps, 20 lbs each hand: 8-10 reps reps, 15 lbs each hand: 12-15 reps, 5 or 10 lbs each hand: 15-20+ reps…

Eccentric muscle contraction: Eccentric is the lengthening of a muscle fiber as it contracts. If I have ever mentioned eccentric pullups/chinups or negatives, this is when I want you to work on the eccentric part of the exercise and move SLOWLY as you lower your body from the top down to a hanging full extension. (I definitely could have been much slower in the video below)

Finisher: This typically a short quick fast paced workout designed to really get that heart rate up at the end of your workout or on its own! It can be a reallll a**kicker!

****Example: In 10 minutes complete the following: 20 seconds of battle rope, 10 seconds rest, 20 seconds of medicine ball slams 10 seconds rest..repeat!

Hamstrings or “Hammies”: These are the group of 4 muscles¬†that run behind your thigh.

HIIT: High Intensity Interval Training! This is a type of interval training where you alternate short bursts of more intense anaerobic (without oxygen) type exercise with shorter amount of recovery time. This is not for everyone, and be smart and safe when thinking about adding this into your workout program!

****Example-HIIT Treadmill workout:

Warmup: 3-5 minutes at moderate pace

15 seconds (sec) hard or sprint, 10 sec recovery ( can jump feet to the sides of treadmill or lower the speed really fast)

30 sec hard, 20 sec recovery

45 sec hard, 30 sec recovery

1 min hard, 45 sec recovery

45 sec hard, 30 sec recovery

30 sec hard, 20 sec recovery

15 sec hard, 10 sec recovery

Cool down: 2-3 min at slow pace

Intensity: This is the desired pace you choose to work at for your workout. Slow intensity may be walking, light jog, restorative yoga, whereas high intensity may be a fast paced circuit workout, kickboxing or track sprints.

Metabolic Conditioning or “metcon”:¬†For this type of conditioning you will use multi-joint bigger compound type exercises or movements. The idea is to work the¬†these bigger muscle groups one after the other with little to no rest in order to get the heart rate up and maximize calorie burn. Typically tabata or circuit training falls under this category.

Negatives: This is when you control the speed or tempo of a repetition and slow down the lowering portion of the exercise typically to a 3-5 count.

Pyramids: These workouts are designed to help build muscle and strength and lose fat! You can do these with equipment or just your body weight. You will take a number of exercises and do the same number of repetitions for each one and then you will gradually work your way up to a desired number of repetitions and then if you are really feeling bada** work your way back down!

****Example: Do this bodyweight pyramid workout:

1,3,5,7,9,7,5,3,1 repetitions of the following: deep squats, incline pushups, reverse lunge with a knee drive, mountain climbers (each leg counts as 1 rep), jumping jacks

Quadriceps or “Quads”: This is the large muscle group that runs along the front part of your thigh.

Repetitions or “reps”: this is¬†the number of times you complete a certain exercise. Example: Complete 10 reps of burpees then stop.

Sets: This is how many times you will repeat a certain exercise or exercises with however many repetitions are called for.

****Example: Complete 2-3 sets of the following- 10 jump squats, 10 fast surrenders  (5 leading with each leg), 10 jump lunges ( 5 each leg), 10 lateral lunge skips side to side ( 5 each leg) rest 30 seconds in between each set.  HOLY. LEG. BURN.

Superset: This involves doing two exercises back to back with no rest in between. Some supersets will have you working the same muscle group (Agonist) ie: dumbbell lateral raises followed by dumbbell shoulder press, whereas others have you work the opposite muscle group (antagonist) ie: Squats followed by hamstring curls.

Swollen or “swole”: this is someone who has developed a muscular physique or “to grow in bulk”.

Tabata: Tabata is a type of HIIT workout that typically lasts around 4 minutes. Essentially you work HARD for 20 seconds, rest for 10 seconds and complete 8 rounds total.

****Example: Complete 8 rounds of the following with 10 seconds of rest in between each exercise. I like to use tabata timer on my iphone.

  1. star jumps
  2. side to side plank jumps
  3. jumping jacks
  4. burpees

Warmup: This should include dynamic stretches such as leg swings, frankenstein walks, hip circles, thoracic spine stretches and such, in order to prep and WARM your body up for your workout. Once you are finished with your workout, static stretching is advised. Typically you will hold the position from 30 seconds up to 2 minutes.

 

There you have it! 25 definitions of gym lingo that you may have been wondering and can now help your friends out when they have a question about reps or sets ūüėČ

Now go to the gym and get swole, yo.

Nah, I’m just kidding you don’t have to..well unless you really want to ūüôā

 

Okay. BAIII.

Xo,

JBrauz

 

 

 

 

Soo honored to be featured on WellnessWinz “3 Elite Trainers’ Advice for the Holidays” 12/7/15

Hi loves!

Happy Monday to all! I hope everyone had such a lovely weekend.

I had dinner and wine with some friends Friday night, got in a somewhat errrrrr good strength sesh on Saturday, ate some REALLY good japanese food at night (KOKO’s Kitchen is ¬†my husband and my new fav here in SLC if you live here ūüôā ) Got our adorable little 5 foot Christmas tree (mmmm love the smell of Christmas!) ) And then Sunday did a little Christmas shopping! OH. and forgot to mention..Friday I went out of my comfort zone and stuck my hand down the garbage disposal. hahahaha.

strict press pic   christmas tree    beanie husband

What did YOU do this weekend? Did you get out of your comfort zone however small it may have been?!?! Feel free to respond to this post and let me know. Would love to hear!

Oh and one last thing ;)….my good friend Maggie, (colleague from a previous presitigous sports club that I trained clients at- The Sports Club LA/DC) has featured me in her wellness holiday article today from WellnessWinz.com!

If you would like to check it out please click here! —>http://wellnesswinz.com/2015/12/07/3-elite-trainers-advice-for-the-holidays/

Hope you enjoy ūüôā

Happy Monday,

JBrauz

** 5 TIPS for staying on track this holiday season! ** (+ free DB Complex workout!) 12/3/15

Happy December 3rd my lovelies!

I hope everyone had a wonderful Thanksgiving with friends, family or yourself!! Now I know, I know, you may have eaten a little more on Thanksgiving Day, but  that is OK. Cut yourself a break.

Sometimes ( or maybe many times!) we have this mentality that we neeeeed to be perfect with our nutrition or our workouts every.single.day.of.the.week. But NO, let’s stop right there.

We are human, guys.

We slip up. We drink TOO many cocktails, (cough, cough.. ūüėČ ), we perhaps have a second helping of mashed potatoes or indulge in some icecream, or we all together don’t get our typical workouts in because we are spending time with our loved ones or our FAVORITE nephew ever.

We learn to adjust. We modify. We make changes and that is all a part of our daily lives.

Last week, I traveled up to Seattle, WA to spend some quality Thanksgiving time with my family. It was an absolute blast. My husband and I road tripped it up there and we really got to be in the moment and had so many laughs with everyone and my cute cute nephew.

all of us at turkey trotmom and dad at ThanksgivingPotsy and me

Here is how I ate and worked out last week:

For my nutrition– I did the best I could in the car ride driving up there, had a really good protein and veggie packed salad for lunch from whole foods, drank way too much water (which caused my husband to stop at every rest stop in sight!), munched on some ginger trail mix, and then had some not as healthy snacks such as: smart popcorn & deli style mustard pretzels. I did not beat myself over those. ūüėČ

Throughout the week, we had some really good coffee, plenty o’ protein, many¬†carbs, fats, water, and some yummy adult beverages. Was I perfect? No. Is that okay? Yes.

For my workouts– Tuesday morning- Did a couple of yoga moves in the hotel room, Wednesday- got my bodyweight Thanksgiving workout in with my hubs!, Thursday- 3 mile Turkey Trot with my hubs, sis, brother in law and their amazing¬†little guy, later that evening walked outside. Friday-did some walking again outside, and then didn’t workout the rest of the week! Yes- I really did miss lifting some weights, but once again didn’t beat myself up over it.

So, what I am saying is that- many times you will stay pretty consistent with your routine (nutrition or workouts), and other times you will not. If you miss a day, two or three, try to stay positive and look to a new day. OR get a bodyweight or 20 min workout in in the am so that you don’t have to stress about it the rest of the day.

Thus, here are 5 TIPS of mine for helping you to stay on track throughout the holiday season, enjoying family/friend time, laughing like crazy, and just not beating yourself up if you aren’t perfect.

  1. Eat protein and veggies for every meal. I like to structure three meals a day with 2-3 snacks as well. Protein will make you feel full faster! My holiday challenge for you is to have a green or red healthy food ( ie-broccoli, brussel sprouts, cucumber, green, red pepper, avocado, celery, spinach, mixed greens, snap peas, green onion, cilantro, asparagus, jalapenos, apples, tomatoes, raspberries, beets, strawberries!) everyday from today all the way through December 31st. ¬†Feel free to post to insta to let me know how it’s going and tag me along the way! ūüėČ @jbrauz07

green and red salad

2. Be mindful! Holiday season for many=get your drankkk and cookie eating on! Oh, yum! While I am all for both…wait did someone¬†just say “peanut butter blossoms” or the “assortment of Italian cookies my dad gets from his client every year”? Or some spiked egg nog? Hehe. I get it we all love this stuff and I absolutely do as well, AND I want you to enjoy it all! But what we can do is be a bit more mindful of how much we consume..

  • When consuming adult beverages, drink a glass of water for every alcoholic beverage consumed. Try Almond milk egg nog instead of regular- it’s SOO good, or if you are a fan of white russians (not necessarily a fav of mine), then try this…

white russianRecipe: 1.5 part vodka, 1.5 parts kahlua, 1 parts almond milk, put all into a shaker, pour over ice and enjoy!

AlmondMilkEggNog2 (omg so effing good!)

  • When consuming some holiday treats and you want ALL of the treats, take a couple of bites out of each delicious goodie (but don’t put it back! ūüėČ ) and it will make you feel content and perhaps not overly stuffed. Orrrr you can¬†go another route and for your dessert, choose to have a dessert over alcohol or vice versa.¬†Whatever you choose to do, ¬†I hope you truly enjoy it especially during this time of the year.

3. Get a 20-30 min workout in the am!¬†I know for myself that as soon as the Holiday season comes around, things can get a weee bit hectic. Last minute shopping, hanging out with friends and family, decorating your house and then you think ” oh crap, I haven’t gotten my workout in- well it’s too late now!”. Don’t think that just because it’s almost the end of the year that you have to give up at this point. NO. Plan your workouts in advance. Write down what you are going to do, challenge a friend, or schedule it in your phone. You can get a 20 min. workout in before work with a pair of DB’s (dumbbells or your body weight!) I personally like MRT Training ( Metabolic Resistance Training- great for strengthening and torching fat!) I LOVE complexes. They consist of completing a number of exercises back to back with out stopping until the last exercise has been completed! You can use body weight, DB’s, KB’s or a barbell.

Here is a DB Complex that I love to do!

Do 5 sets. 5-8 reps of each exercise. Make sure to do 10 burpees in between each set ūüėČ Rest for 30 sec-1 min after the burpees and repeat. ¬†*Deadlifts, *Bent over row, *Front squat, *Press, *Reverse Lunge

4. Enjoy Family & Friend time, dance, and laugh! I absolutely love my family’s traditions and wouldn’t trade them for the world. I also love to dance. Hey, I didn’t say I was good at it ūüėČ My younger sister is the best. You should follow her if you want to get your dance on! @librafairy

lib dancing

5. Most importantly, think about YOURSELF a little bit more this holiday season. When you get so caught up with buying gifts for your loved ones, we tend to lose focus on ourselves. Write down 3 things you love about your body, buy yourself a small little christmas gift ( hello, manicure!) and just take care of yourself. Go to your hot yoga class because it makes you feel good, Try something new or go outside, take your vitamins, take a hot bath every night…

I seriously love this time of the year and just remember- don’t stress about the little things. Be present. Be in the moment. Enjoy your time with the ones that mean the most.

 

Happy Holidays!

 

frosty

 

Love and hugs,

JBrauz