JBrauz’s 5 principles of fat loss (+ a FREE 25 min. Fat Loss Workout!) 1/19/16

When it comes to losing body fat, restricting calories is often the first thing that pops into your head, or maybe even running 5+ miles every day.  We feel that in order to just lose those last ten pounds, that we need to live on a diet of chicken and asparagus. Or, we feel we can reward ourselves with a chocolate cupcake every night because “I ran 5 miles, and I deserve it”.

Other times, we tend to go to crazy lengths or go by the latest fad to lose weight.  Master cleanse:”Lemon-cayenne pepper” diets, feeding tube diets (yikes, scary!), tapeworm diet, baby food diet, cotton ball diet….. there are so many out there, it’s just hard to name them all!  Now I don’t know about you but that does NOT sound appetizing to me one bit, it’s actually kind of scary! In all honesty, it does way more damage then good. We don’t need to be on a miserable, boring, and damaging diet in order to make those strides towards fat loss.

The smallest changes we can make will end up giving us the biggest results!

So I’m going to lay out the 5 principles that I find to be the most helpful to lose body fat.

1- Nutrition. 

It’s very true that you can not outtrain a bad diet. However, by not prioritizing your nutrition first when it comes to reaching your fat loss goal, getting to that goal may take a lot longer then usual. As cliche as it sounds “abs are made in the kitchen” stems from a very true standpoint.  What may work for others, may not necessarily work for you. What is important is to experiment. If one way isn’t working for you, then make a tweak to it! There is no one way fits all approach. All of our bodies are different, and they all react differently to the foods we eat.

If you feel like you are at a standstill with your fat loss intentions, take a look at your diet. Maybe take a week to completely prioritize it. Pick 1 or 2 small things in your diet that you feel are not necessarily aiding in your fat loss and work on switching things up. Don’t try to overwhelm yourself with every possible way to lose fat. One way to start is by adding protein and veggies for every meal. See how you feel once you have done that for a week.

2- Strength Training or Moving our bodies!

This one is going to go hand in hand with #1. They are essentially co-captains on a sports team. If they tend to disagree with one another, or one overpowers the other, then the team is going to fall apart. I remember a couple of years ago when I would be logging 5+ miles a day and going home to eat all of the food in the kitchen, why I wasn’t losing body fat? I just thought well, I’m putting in the work in the gym so that certainly gives me the RIGHT to eat what I want afterwards? Ugh, no Jess, just no.

I was causing a lot of stress on my body with all of the running I was doing and  then just allowing myself to overeat afterwards. Essentially I thought I was rewarding myself for my good behavior (ie running), but in the end I was doing quite the opposite. Adding a lot of stress to my body (overproduction of cortisol- leading to more abdominal fat) and then eating too much to compensate what I had done earlier that day. I basically had that mindset of “Hey, I ran 5 miles today, so I deserve it”.

What is important is to get some sort of movement in each day. I remember watching the news one day about how this one woman lost 200 lbs by walking around the airport that she worked at 5 times a week. Now she also helped her fat loss by joining weight watchers, but by just walking each day she was starting to shed some of the pounds as well. That is why I want to emphasize that it doesn’t JUST take lifting weights to lose the lbs. I know, I know,  you are probably thinking well Jess you are always promoting heavy strength training, I know yes, but that’s because it is a passion of mine and I find to be extremely helpful in losing body fat and burning more calories then steady state cardio. BUT once again everyone is different. A lot of people don’t like to strength train (we all have preferences), so if we can find an enjoyable way to move and if it works for us, then I am ALL for it. Especially when it is an exercise that is not adding too much stress to our body and we find that it is really helping us to reach our goal.

3- Undue Stress

This is one that can be really hard to combat. I almost think it needs to be rated #1 with nutrition.  We can be stuck in so many stressful situations that they tend to have a domino effect on the two principles listed above. Case in point. You are in a very stressful work situation that is causing you to work late hours and/or work under a boss that drives you absolutely insane. What do you do to cope? Well, you treat yourself to the candy bar that is staring at you in the vending machine, and/ or you come home from work to a glass of wine that ends up turning into the whole bottle and  decide to forego the workout class you were going to attend. Now, I am not saying this is necessarily BAD as I have definitely had my fair share of wine after work, or skipped a workout class just to relax, BUT when it ends up becoming a month long routine, that fat loss goal of yours tends to get put on the back burner. We live in a society that is so fast paced, if you can try and control your mind to just.slow.down. It may be all you need.

Here are a couple of ways to combat that stress.

1-DEEP BREATHING- Find yourself getting fired up at work? Take a second to yourself in your chair or maybe go outside, close your eyes and focus on slowly breathing in for 5 seconds, hold it for 5 seconds, and then exhale for 5 seconds.

2-ESSENTIAL OILS, MEDITATION STICKS, or AROMATHERAPY BATH-I love to light an incense stick before I go to bed in order to calm myself. I also am a big fan of baths with aromatherapy bath salts and some bubbles. I sometimes bring a book with me, othertimes I do not. Usually my cat keeps me company and that’s all I need.

3-GO FOR A WALK OR EXPERIENCE NATURE- Sometimes it takes a 5 minute walk to clear your head or stepping out into some fresh air to really help empty those negative thoughts out of our head.

4-YOGA-Start implementing yoga into your weekly routine and see how you body and mind feels afterward! Sometimes all we need are a few stretches for that mind and body connection in order to rid our bodies of toxic stress.

4- SLEEP

Sleep is such a big component for fat loss. Recently, I have found that I am having a hard time functioning on 6 hours of sleep. In order for my tomorrow to be productive, a solid night of sleep is a priority for me these days. According to bodybuilding.com, “one of the first major problems that is associated with a lack of sleep is an increased daytime cortisol level”. Cortisol is a hormone that wants to break down body tissue. Thus, with lack of sleep, cortisol levels will rise, leading to body tissue breaking down.

Another problem with sleep deprivation is increased hunger and appetite the following day. Ever notice when you haven’t had enough sleep, but crave carbs the next day? According to health.com, “Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you’ll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels. “When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down,” says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. So you have a greater amount of appetite and a greater amount of intake.”

So, if you can, try to get to bed around the same time each night and work on averaging 7-8 hours in order to have a more productive tomorrow.

5-Overconsumption of Alcohol and/or Soda

Unlike macronutrients like proteins, carbs or fats, alcohol supplies empty calories. According to bodybuilding.com, “Here’s the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that’s going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, and you immediately go back into ketosis/lipolysis after the alcohol is used up”. Another thing to remember is that alcohol loosens the inhibitions. Thus when we have taken back one too many, we may tend to eat whatever we are craving that night! Here are some general guidelines from bodybuilding.com.

  1. Drink alcohol with a lower caloric value, and a higher alcohol percentage (like wine for example). Less will be consumed, meaning lower overall calorie consumption.
  2. Avoid high-calorie liqueurs. These are extremely deceptive (they taste so good) and will add enormously to overall caloric content.
  3. Keep healthy food on hand when drinking. As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits.
  4. If drinking beer, try a lower calorie alternative. Also, drink diet sodas with various spirits to significantly lower the calorie content of these drinks.
  5. Drink water between alcoholic drinks. This will increase feelings of fullness and may help to prevent over consumption of alcohol.

http://www.bodybuilding.com/fun/drobson194.htm (5 Ways Alcohol Hinders Fat Loss!)

With that being said, we are all human and like to imbibe from time to time. If fat loss is a goal of yours and you find that alcohol and/or soda has been getting in the way of reaching your goals, then try and stick with the lower calorie types. Also try to drink 1-2 x/s a week and/ or in social situations only (granted your social situations aren’t every night 😉 )

 

Here is a great FAT LOSS workout for you to try out!

Make sure to get a dynamic warmup in, then complete AMRAP (As Many Rounds as Possible) in 20-25 min. Set your timer and get sweaty! Rest when needed or at the end of each round.

  1. Single Leg Deadlift (go heavy) x 5-8 reps each leg
  2. Neutral grip chinups or Inverted Rows: x 5-7 reps for the chinups or x 8-10 reps for the rows
  3. Single leg Squat with TRX x 5 reps each leg
  4. Incline pushups, weight plate pushups, or explosive pushups: x 5-8 reps
  5. Battle rope x 30 sec, or Jump rope x 30 sec, or jump squat x 30 sec 

 

Enjoy!

JBrauz

5 “Holy Ab burning” Core Exercises to do with a swiss ball! My faves…. 1/13/16

There’s nothing like the feeling of getting a nice little ab burn in 😉 We all know in order to get that visible ab pop, then shaping up your nutrition is the first thing to look at. But say you are already getting that in check and really want to strengthen your core, then now is the time to try JBrauz’s 5 favorite core exercises to do with a swiss ball!

  1. Jackknife- pikes: place feet on ball, with rest of body in plank position, start by bringing both knees to the chest while keeping the butt down and then when you extend legs back, you press tops of feet into the ball while simultaneously allowing hips and glutes to shoot up toward the ceiling into a pike position. After the Jackknife and pike that is 1 repetition. jackknife pike

2. Prayer pose:    Start with forearms and hands (hands are in prayer position) on swiss ball and remainder of body is off the ball in a plank position. You will then start to brace the core and push the ball away from you and then back in towards the body.  DSC_6500 modified version –>DSC_6508

3. Plank feet tap outs: option 1: tapping foot to ground —>DSC_6524

option 2: bringing leg out to the side and not touching the ground —>DSC_6527

 

4. KB circles: start by holding the horns of the KB, and then whichever direction you choose to start with, slowly circle your way around with the KB in your hand and move slowly in order to engage all of the abdominal muscles DSC_6510DSC_6511

 

5. Side jackknife with ball btw legs with DB or Kettlebell for extra oomph.DSC_6537DSC_6542

 

 

Core Workout: Do this TODAY! (2-3 rounds total)

Jackknife/pike: 10 repetitions each 

Prayer pose: 30 seconds

Plank feet tap outs: 10 reps each leg or 30 seconds

KB circles: 10-12 reps each direction 

Side jackknife with ball btw legs and (optional DB or KB in hand): 10 repetitions each side

Good luck and let me know how those abs feel!

Love,

JBrauz

 

 

What small, positive change can you make for YOURSELF this year? ( 1 Small Habit Change Challenge starting Monday Jan. 11-Feb. 9th- 30 days!) 1/7/16

A new year, means a new, long list of resolutions right?

Maybe you want to lose weight, cut carbs, cut sugar, or cut out ALL unhealthy foods in general?

Or even, stay in better touch with family or friends, quit smoking, save money, get more sleep, get in the best shape of your life and overall just be healthy? While this is ALL great stuff of course, what is NOT so good is when we put so much on our plate that we get overwhelmingly stuffed.

So what I am proposing to YOU if you want to make a positive change, is start by choosing 1 thing, just 1, and make it small and specific.

I know, I know. We all want to lose weight. Great! But how can you make that goal of yours a bit more specific, manageable and realistic?

Many times going into the New Year we go all out with our workouts that first and second week that by the third week in we are so burnt out, or maybe we cut out sugar and are doing really great during the week but by the weekend you drive by your favorite donut shop and just have to stop. It’s okay, I’ve been there too.

That is why I want you to approach this year with a potential shift in your mindset. Instead of overwhelming your brain with a long list of items, just pick 1 small postive change to really focus on for 30 days. See if you can really commit to that change for 30 days.

Maybe there is one not so healthy habit that you can’t stop thinking about and it’s driving you up the wall, or you just know it is not making a positive impact on your life currently. Here are some examples below of many common habits that people like to change! Right next to them are small ways to fix them! Feel free to take one of these examples below to work on for 30 days or choose one of your choice! I am going to abstain from alcohol for 30 days in order to refresh myself. Feel free to do that with me 😉

Examples of unhealthy habits:        ——->               Small, realistic fix for that habit:

Mindless eating after dinner                  ——–>      1)     Pinpoint the area where you tend to start eating alot-for many it is at night, infront of the TV. If you start finding that everytime you watch your favorite TV show at night that you HAVE to have something crunch and just can’t get that out of your head- try and substitute that “unhealthy crunch” like  buttery popcorn, cookies, or numerous hand full of nuts for a different type of crunch like 1 handful of almonds, couple stalks of celery with peanut butter, carrots with hummus and see how that makes you feel. 2) If you don’t really like the idea of swapping for a healthier crunch at night, try portioning out your food instead. Many times we grab the whole bag of popcorn, instead of putting it in a bowl. So try portioning out your snack into a smaller dish and only eat what you have portioned out for yourself. For the rest of it, wrap it up, put it in the cupboard, put it away in the fridge, turn off the light in your kitchen and that will signal to your brain okay that’s enough. Out of sight, out of mind.

The crazy sweet tooth dragon comes out at night!   —->  I know sweets, chocolates, and cakes can be oh so good and addicting, but may not be the healthiest for us if we are consuming them every night.  1) One healthy alternative is “Metabolic Effect Craving Cocoa”. I’ve had this stuff before, actually I currently still own some 🙂 and it’s SO good and helps my chocolate cravings at night. Metabolic Effect Craving Cocoa   2) Another helpful “sweet” treat is called “fro pro” (frozen protein). This is a dessert coined by another fitness professional where you take some plain greek yogurt- add some berries to it, maybe a little bit of almond butter , some chocolate chips, almonds, blueberries…and put it in the freezer for 5-10 min and then when you take it out it is a “healthier” version of frozen yogurt!

Emotional eating     ——>      Maybe your girlfriend or boyfriend just dumped you, you lost your job or your boss stresses you out. The first thing that comes to mind when you get home from work is food. Give me all the food and wine, now. While this is okay from time to time- hey we are all human! It it not a good idea to make a habit out of this. If this is the case, then a change may need to happen at work or with that significant other of yours. If you constantly find yourself reaching for that bottle or the pint of ice cream then try and find a healthier alternative. Sign up for a yoga class you can go to straight from work, go on a walk with your dog or friend as soon as you get home, schedule a personal training session before or after work ;), whatever it is, try to refocus your brain to more positive and healthier thoughts.

Too much alcohol —-> Social get togethers, happy hours, your friend just got promoted, your friend lost her job, birthdays, holidays, you just want a damn drink. Whatever it is, there is always an excuse to drink! Hey, I love me some vino. But is it okay to drink ALL the time? While moderation is typically the answer for most things- other times it feels good to just reset and rejuvenate the body and mind. 1)That is why once a year I like to do a 30 day detox of alcohol in order to reset, cleanse, and just give my body a little break. I also find that is starts to impact my workouts quite a bit the next day and plus with my age starting to creep up a tad..my body can’t quite handle it like it did back in those good ole college days. 2) I think it is also a great idea to have it more on special occasions as it can be something to really look forward to!. Do you feel like you are having a glass of wine or some beer every night after work? Try to start pouring some sparkling water or kombucha into a wine glass or even grab some hot tea and feel the warmth on your hands. Now I do not want you to feel restricted by any means but if you feel like you have just gotten into the habit of having a glass or some beer every night and it’s not even worth it, then is it worth it to your body and the results you are hoping for?

Cereal for breakfast  —>    For this one, all I hear is sugar (well for the majority of those out there!). It also doesn’t tend to fill you up as much as say eggs or greek yogurt or another protein filled meal, so I want you to think about how satisfying this one is for you? Is it something you ABSOLUTELY need to have? Does it make you do a crazy happy dance once it hits your mouth? If so, then great! I think it is really smart that we enjoy our foods wholeheartedly and as long as you are making smart decisions the rest of the day, then it may not be making too much of an impact. I also think if you are going to choose to have it, then eat it on the days when you are doing heavy strength training, particularly post workout. However, if it isn’t that mindblowing, or your significant other keeps buying it, or you are always in a rush to work, then try making some changes. Start by making some healthy egg muffins on Saturdays or Sundays so that you are prepped for the week and can just easily grab it in the am. Or you can hard boil some eggs and that is a quick fix as well. Not a fan of eggs? For some, overnight oats tend to do the trick. Here is a PB Overnight Oats recipe I found! —>http://minimalistbaker.com/peanut-butter-overnight-oats/

Too much sugar and/or unhealthy cream in your coffee —>This was something I made a change to about three or four years ago and have not stopped ever since. Sometimes I will drink it straight black but that’s once in a blue moon. For now, I like mine with a TOUCH of cream (preferably organic) and nothing else. If you find that having your coffee with sugar is a non-negotiable for you, but are itching to start making a change, start by adding in half the packet every morning instead of 1. My husband likes to add a little bit of honey into his and that helps him with the sweetness factor. Maybe even a touch of cinnamon will help as well!Or maybe you like the flavored creamers, start by introducing yourself to coconut milk or almond milk and see if one of those changes helps. Remember start small, so perhaps two times a week you start adding a different type of milk into your coffee or you start putting half the sugar amount in. Slowly but surely your body will start to get used to that change and may even start telling you that it was too sweet to begin with!

Portion sizes of your meals  ——> yes, yes we all go out to eat and the portion sizes they tend to give you at restaurants are quite huge. Now instead of stressin’ and getting yourself all worked up over that huge pasta dish you have in front of yourself, think about how you can cut it down? Maybe you take half the portion and put it on your plate and tell the server to wrap the rest up for you? Or perhaps you and your husband or wife share a plate when you go out to dinner? Okay, great but what about when you are making the meals at home? Now I’m certainly not one for weighing my food and or calorie counting. I have learned through trial and error as to what will work for me and have found that the hand trick is one great tool that is quite helpful!

Not drinking enough water—-> Now I’m sure all of us have heard this one a million times. Your doctor, trainer, and mom preaches it to you. But it really is true. Water is SUCH a great free fat loss tool. But what if you don’t like the taste of water? How can I start making sure I’m getting enough in? Well, one way to start is by adding in some cucumbers or lemons to your water to add a little flavor to it. 2) Buy yourself a water bottle with a straw- that is definitely a trick that works for me!

Lack of sleep or not getting enough—-> I have started to absolutely CHERISH my sleep. I just love love love it. I also tend to get up really early during the week to train clients so I make sure to try and get at least 7 hours each night, otherwise I don’t function the next day as well as I would like to. My husband can attest to that 😉 It is also great for fat loss, so if that is something you are striving for, get to bed.  1) Start by trying to schedule 1 or 2 days out of your week where you can get to sleep a tad bit earlier then you are used to. See how you feel the next day. 2) Turn off all electronics at least half hour-1 hour before bed (Yes, this is something I most certainly am working on!). Open up a good old fashioned book. 3) Practice some deep breathing while lying in bed. I like to inhale for 5 slow breaths, hold it for 5 breaths and then exhale for 5 breaths. 4) Take a hot bath or light some incense before bed to give yourself some down time.

Not enough time to workout—> I get it, we are busy bees! Maybe you have a new baby, or you are working 6am-8pm each day. I understand that stuff can make it absolutely tough to get to the gym. and I don’t blame you for not having enough time! One way that can be helpful is to start structuring home workouts. If you have some free weights, bands, a kettlebell, or just your bodyweight 😉 you can still get an effective 15-20 minute workout in! Read “my short on time” article to help get some ideas for a workout!   2) Communicate with your partner that getting a workout in the morning is very important to you, and see if you can work out a schedule where one of you goes a certain number of days to the gym while the other watches the baby and vice versa. 3) Schedule your workout in your phone or planner- if it is in there already it is going to make the priority list just like a doctors visit does. 4) Have a plan. This is probably the most important one of them all. If you have a plan/ workout program and know what you are doing, then you are more likely to prioritize it.

Eating out too often —-> you might find that it has become quite a habit to get lunch takeout with your friends 2-3 times a week or you forgot to pack your lunch but oh well, because there is a cafeteria. But that stuff can add up! Especially for your wallet…1) Start prepping your lunch or dinner meals the night before so that you are prepped the next morning or afternoon when you head into work! 2) Pick a day out of the month where you are going out with friends or co-workers and go out on that day each month. 3) Take dinner leftovers to work, score!

Working out TOO much—-> Maybe you are coming home at night and you are absolutely exhausted, maybe you are super sore and it’s just not going away, or lastly you don’t even FEEL like working out when you are typically all for it. Those could all be signs of over-training and your body is sending a signal enough is enough. At this point 1) take a week to reset. 2) shorten up your workouts, 3) Don’t go to the gym as often 4) Add in more active recovery days ( ie foam rolling or a nice leisure walk!) 5) Most importantly, LISTEN to your body.

Now those are some examples of unhealthy habits that people like you and me want to change! SO if you are going to pick one of the habits I’ve listed above OR you already have one in your head, go ahead and start SMALL with it. Starting this Monday January 11th, I want you to either work on limiting the amount day by day ( or adding depending on what it is!), work on eliminating or adding it couple days each week, or in my case abstaining from it for 30 days. Whatever it is that you choose, make sure you have pinpointed something that can be realistic and maneagable to work with. If not, we may have a harder time working on making that change for better or worse!

Make a note as to how you feel on Monday Jan. 11th, take some measurements, or take a picture of yourself and then in 30 days do the same thing. See if there was a positive change, I most certainly think there will be 😉

Here’s to 2016!

Happy New Year,

JBrauz

 

 

 

 

Want a strong, sexy and more defined Back in 2016?! Incorporate JBrauzFit’s 6 favorite Back exercises into your routine 1/3/16

Happy 2016!

Here’s to health, happiness, and unleashing that inner most badass, super strong and confident self in 2016!

Now I don’t know about you, but when I see a woman with a strong,sexy, and beautiful back, I’m like dayyyyum. That is why I wanted to share 6 of MY favorite back exercises with you!

Here are JBrauzFit’s 6 Favorite Back Exercises:

  1.  Chinups/Pullups: These are by far my favorite. Not only is this a killer compound exercise (it incorporates back, shoulders, abs and arms!), but think of how empowering it feels to get that chin over the bar? If pullups or chinups are a goal of yours for 2016, remember practice, practice, practice.  Can’t do a chinup just yet? Don’t fret! I would certainly start by nailing down inverted rows and seated rows first..and then slowly work up to it! Use a box to help assist you or a body band…I prefer these —>  Body Bands

pullup pic from Vasa

2. Inverted Rows: These are definitely rated high on my fave back exercises, AND are a great way to strengthen the back in order to accomplish that first chinup! You can do these with TRX straps, a barbell, or even a tree branch outside! Start by holding onto the straps, arms fully extended,  with palms facing one another or in a supinated position (palms facing upward). You will then in a controlled manner start to pull your chest toward the handles while exhaling your breath. Make sure to brace your core and glutes while doing so. You want your body to travel to the straps as one unit. Keep your arms in close to your sides like you don’t want someone to tickle you! On your way back to the starting position you will inhale.

3. Deadlifts: Mmmmm this exercise is just a killer full body exercise and I absolutely LOVE them! I especially love how it strengthens the upper/lower back AND booty for sure. Remember when doing the conventional deadlift to drop the butt down ( I know, I’m still working on this myself!), keep the arms long, brace the core, and root your feet into the ground.

deadlift pr

4. Single Arm Row (or One Arm Dumbbell Row): This is a great unilateral exercise that you can use a DB, Kettlebell, or weight plate with. Just remember even though this may SEEM like an easy exercise, many people tend to butcher it. You will want to start on the lighter side with your weight first in order to master this exercise and then work your way up. This is a great exercise for strengthening the lats (latissimus dorsi), mid and lower traps and definitely the core!

5. T-Bar Row: This is one of my favvvvvs for working those mid traps! You also work the lats, posterior deltoids, and the lower back as well. While many gyms will have different setups, the one that I am mostly talking about is where you set up the most appropriate weight that you can lift on the bar first, then you will step onto the foot pads, bending your knees, keeping that chest open, overhand grip on the bar handles, and then row the bar up and toward the chest while letting out a good exhale. Once you pull the bar into the chest, hold it there for a second while squeezing your back muscles. Then in a controlled manner slowly lower the bar back down to arms fully extended, while inhaling.

6. Seated Cable Row: For this exercise you will use a low pulley cable machine. Typically I prefer the V-handle bar, but you can use other bars or handles as well. You will sit upright on the bench with good posture and chest open, knees are slightly bent, arms will be fully extended to start. You will then exhale your breath as you pull the V handle towards the chest. Inhale your breath as you fully extend your arms back to the starting position.

 

Alright there ya have it! My top 6 favorite back exercises that I like to do at the gym! Now show everyone who’s back is BOSS.

 

Working dat back like whoa,

JBrauz

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 😉

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 🙂

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! 🙂

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! 🙂 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 😉

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 🙂

 

Okay. BAIII.

Xo,

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.. 😉 ), 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. 😉

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! 😉 @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! 😉 ) 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 😉 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 😉 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

 

T.H.A.N.K.S.G.I.V.I.N.G Werkkkkkout! 11/24/15

Whoa. Working my back and booty like whoa. (haha, well- I’ll be honest it’s pretty full body)

Happy Thanksgiving to you all! I have a WONDERFUL Thanksgiving workout for you all and wanted to test it out first before having you guys try it!

First off, I just want to say thank you.

Thank you for being a great friend.

Thank you for reading my blogs.

Thank you for just being the fabulous person that YOU are.

I am so grateful for you.

Now go and get your workout on so you can go drink ALL the red wine. (Well, at least that is what I am going to do…)

thanksgiving wine image

For your Thanksgiving workout, I have put together a great full body workout with a little optional finisher at the end! I also realized that many of you may not be able to get to a gym, so I put together an alternate workout that is just body weight…

When I tested it out, I did all 26 reps of each exercise, one after the other and also did the negative chinups toward the end of the workout-  I was already kinda tired at that point so I would suggest you try it at the beginning..if you WANT. Or just do the ninety second plank-up to you loves!

I also suggest probably going 13 reps of each exercise and then just doing two rounds of it…Do whatever floats your boat. 26 reps was pretty brutal 🙂 Remember to get in some dynamic stretching and foam rolling before your workout and foam roll after the workout as well.

Without further adieu, here is your workout.

JBrauzFit THANKSGIVING Workout

*Complete 26 reps of each exercise, or complete 13 reps of each exercise and do 2 rounds)

T-bar rows (oooo these feel so good!)

H-amstring curls

A-lternating KB or DB press (I used 15 lbs each hand)

N-egative chinups (I did about 10 body weight, then remainder 16 with my purple band-phew, holy hard!) OR Ninety second plank

K-neeling cable crunch

S-eated hammer curls ( I used 15 lbs each hand)

G-lute bridges ( I propped my feet up on a bench to get some extra OOMPF!)

I-nchworm

V-bar pull downs (this is like a regular lat pull down, however you use the close grip handles instead)

I-ncline pushups

N-inety second plank

G-oblet squat (gobble gobble!!)     GOBLET SQUAT (1)

Once you finish..

Optional 11-26-15 finisher!

11 rounds, 15 seconds of SPRINT work, 26 seconds rest in between each round

I chose to row..I got on the erg marchine, completed 11 rounds of 15 seconds of fast work and rested for 26 seconds in between each. Feels so good to finish like that! (Other options..treadmill sprints, jumping jacks, med ball slam, battle rope!!!, bike)

Alternate JBrauzFit Thanksgiving Body weight workout!

T-oe touches

H-ops (side to side laterally-30 seconds)

A-lternating reverse lunge

N-inety second plank

K-nee tucks

S-quat jumps

G-lute bridges

I-ncline pushups

V-ups

I-nchworm

N-ineteen jumping jacks

G-oblet squats (hold something heavy that you have lying around your house (like your turkey, hehe) or something outside!)

Optional 11-26-15 finisher!

11 rounds- 15 seconds of fast work, 26 seconds of rest in between each round.

(Options- sprint in place, jumping jacks, BURPEES, mt climbers…)

 

Well, there you have it! Good luck, have fun, get sweaty, and most importantly be grateful for all the wonderful things you have in your life.

funny-pictures-fud-coma-we-haz-it

 

Please comment below or send me an email @ jbrauzfit@gmail.com and let me know which workout you did and how it went! Oh, and let me know what your favorite Thanksgiving dish or beverage is 🙂 My favs are definitely the turkey and wine (can’t forget the crescent rolls too!)

Happy Thanksgiving,

JBrauz