5 miler+Ballet Barre=AWESOME WEDNESDAY

Woot Woot, great workout so far. Did 5 miles on a treadmill, now off to the Ballet Barre Class. This is such an amazing class. It sculpts and tones you from head to toe and you are definitely feeling sore the next day. Pop Physique originates from California and last September they launched their new studio here in Baltimore.  It incorporates the elements of ballet, pilates, some weight training as well as core shaping and lots of stretching. If you haven't tried this class, it's A MUST, you will fall in love with it;)

What's your workout for today?

Oksana,

xoxo

LAST DAY OF SUMMER TRIM DOWN SERIES

CONGRATULATIONS TO EVERYBODY WHO PARTICIPATED IN SUMMER TRIM DOWN SERIES AND FINISHED IT STRONG!!!

You did it!!! YAY!

YOU HAVE STRUGGLED BUT NEVER GAVE UP!!! Now, pat yourself on a back because you deserve it.

You've made it through an intense 6 weeks of eating clean and working out. You have put so much hard work and effort and I am extremely proud of you:)

However, your journey is not over. Being healthy and fit is not a phase or destination you are trying to reach, IT IS A WAY OF LIFE.

I hope that you all will stay motivated to be healthy and continue on this great path.

Here a few tips of keeping a healthy lifestyle your habit:

• Pick an exercise you truly enjoy ( swimming, cycling, zumba, etc) If you don't enjoy it, you won't stick to it.
• Treat it like your appointment. Write down the times for each day in your calendar.
• Get a partner in crime:) Working out with a friend is always more fun and you will keep each other motivated.
• Switch it up. Change your routines every 2 to 4 weeks. This way you won't get bored and will keep your body wondering;)
• Keep the food journal.This way you will be honest with yourself.
• Check your progress.Weight yourself biweekly, pay attention to your heart rate, if it changed at all, if you became faster or stronger, etc.

Great job Everybody;)

"A HEALTHY INDIVIDUAL IS A HAPPY INDIVIDUAL" ;) <3

SUMMER TRIM DOWN SERIES DAY 44

Today we are working our Chest. This is one of my favorite body parts to work on and hopefully you enjoy it as much as i do:)

This is our last day of SUMMER TRIM DOWN SERIES and I know you can do it. I believe in you:)

Barbell Bench Press 20 reps

Decline Dumbbell Press 20 reps

Dumbbell Flies 20 reps

Incline Dumbbell Flies 20 reps

Shoulder Push Ups 20 reps

Dips 20 reps ( Chest Version, using a chest machine )
REPEAT 2 MORE TIMES

For your mid afternoon snack, kick it with this tropical smoothie:
banana, apricots, peaches, sparkling water! 

REPEAT 2 MORE TIMES

For your PM Workout:

Stair Climber Intervals 45 min

SUMMER TRIM DOWN WEEK 6 DAY 36

Hey guys. How was your 3 day weekend? I hope everyone stayed on track and is well rested:)
WELCOME TO WEEK 6, YAY:) This is the last week of our SUMMER TRIM DOWN SERIES and I'm so proud of you. YOU'VE MADE IT... ONE MORE WEEK TO GO:)

Let's ROCK AND ROLL THIS LAST WEEK!!!!
READY?

GO!!!!

We are starting out day 37 with pedaling away from unhealthy choices. Yes, We are biking.. WHOO-HOOOO, HOP ON IT and I'm right next to you...

40 min biking for your morning workout:)
make those legs look lean and long with this pm workout:

GET READY TO HURT WITH THIS LEG WORKOUT. You might want to give up, you might say it's hard, it's burning and you can't go any longer but GUESS WHAT?
YES YOU CAN AND YOU WILL. DON'T LISTEN TO THAT EVIL VOICE OF YOURS, KEEP GOING AND YOU WON'T REGRET IT, I PROMISE. You will feel awesome once you are done>>>:)

*** barbell squat 3 sets 20 reps

*** single leg squats 3 sets 20 reps

*** leg press 3 sets 20 reps

*** dumbbell deadlift 3 sets 20 reps

*** leg curls 3 sets 20 reps

*** glute bridge 3 sets 20 reps

***  leg extensions 3 sets 20 reps

Have a great Tuesday, xoxo

SUMMER TRIM DOWN WEEK 5 DAY 33

Happy Saturday! I'm sure all of you are excited for the weekend. Many of you are having a three day weekend which is even better. I'm so excited for those who are having a bbq with friends and family or heading over to the beach. It looks like the weather will be amazing this weekend so i hope you will have a blast. But lets not forget that we have some body part we haven't worked this week:) ARMS...
This will be your quick workout before you are out for the weekend. Ask your friend to join you for your Saturday workout. She/he won't regret it but instead you will enjoy your time together and get in an awesome workout:)

SATURDAY AM : ARMS + ABS.

Dumbbell Curls 20 reps

Tricep Overhead Press 20 reps ( Laying on the bench ) 

Dumbbell Alternate Bicep Curl 20 reps

Bench Dips

Cable Hammer Curls with Rope Attachment 20 reps

Cable Tricep Push Down 20 reps

Crunches 20 reps

Obligue Crunches 20 reps ( R )

Arm Pull Over Straight Leg Crunch 20 reps

Obligue Crunches 20 reps ( L ) 

The Matrix 20 reps

Side Plank with A Knee Tuck 20 reps 
REPEAT 3 TIMES
Drink PLENTY OF H20!!!

You are all done. Pad yourself on your back and enjoy your weekend! ;)
xoxo

Summer Trim Down Week 5 Day 28

Good Morning Everybody. I hope everyone had a great weekend and is ready to rock this week. I have a lot of new exercises, challenges and recipes coming out so stay tuned.
How did you like you weekend workout? What cardio did you do for those 20 min? I decided to mix it up a bit. I did 10 min on bike and 10 min on a stair climber on Saturday and i did sprints on Sunday :) This way you won't get bored!!!

We are starting Week 5 with a Leg Workout:)
There are only 2 weeks left, so push it harder, get out of your comfort zone and make every workout count...

SUPERSET:

Leg Press 3 sets 15 reps
Jump Squat 3 sets 15 reps
Rest
Jump Roping 3 sets 1 min
SUPERSET:

Walking Dumbbell Lunges 3 sets 20 reps
Single Leg Squat 3 sets 20 reps
Rest
Burpees 3 sets 1 min
SUPERSET:

Standing Calf Raises 3 sets 15 reps
Leg Extension 3 sets 20 reps
Jumping Rope 3 sets 1 min


For Breakfast Try This Recipe Today. It's delicious and filling. It's only about 300 calories. It should keep you satisfied until lunch time:)
Toast 2 slices of bread. Mash 1/2 avocado and spread on wheat bread. Top each piece with smoked salmon, chopped onions and capers.

Happy Monday:)

SUMMER TRIM DOWN SERIES WEEK 4 DAY 26+27

Who went biking today? Biking is such a great way to improve cardiovascular fitness, burn calories and build strong, killer legs. Riding a bike also reduces stress, improves immune system and coordination. If you are new to biking, consult a doctor before starting, start slowly and gradually increase your speed. Biking is lots fun but can be dangerous too. ALWAYS wear a helmet, elbow and knee pads. "It is better to be safe than sorry".
I went for a bike ride this morning before it got hot. I did 13 miles in an hour and it felt great. :) It is always fun to do it with a friend so if you didn't get a chance to go for a ride today, grab a buddy and make it your cardio workout tomorrow or Sunday.

Your weekend workout I found it on a FIT SUGAR and couldn't help myself but post it for the weekend. I think it is a great workout to tone up and get ton of cardio and it's quick too. For a cardio, do anything you want. It's your choice, just don't stop moving:)

HAPPY WEEKEND!!!

SUMMER TRIM DOWN WEEK 4 DAY 25

Today is NATIONAL BIKE DAY.

How are we celebrating it? Well, the answer is pretty simple. We will be biking:)
This is a great opportunity to save gas by riding a bike to work, to get some exercise in and to go back to our childhood. How fun can it be?
Grab a friend, a helmet and a bike and let's gooooo!!!!

Enjoy your ride:)

PM WORKOUT: CHEST

Here is your PM Workout for this evening!

Make sure you concentrate on your form. Exhale when you lift the weight. This is a little trick that I like. It makes it so much easier to finish the reps when you are exhaling properly. Choose the weight that you can manage. I don't want you to hurt yourself but also challenge yourself. Take a min to rest between sets.

1. Front Raise and Pull Over 4 sets 8 reps ( one of my favorites ) Lie on a bench holding a barbell using a palms down grip which is about 15 inches apart. Place the bar on your upper thighs, extend your arms and keep a slight bend on the elbows. Raise the weight while keeping your arms straight, inhale and continue until the bar is on the other side above your head . It should be about 180 degrees. Your arms should be parallel to the floor with the palms of your hands facing the ceiling. Return to the starting position and exhale. Repeat the motion.
2. Barbell Bench Press 4 sets 12 reps
3. Incline Dumbbell Flies 4 sets 8 reps
4. Push Ups on Bosu Ball 4 sets 12 reps. It is a little more advanced push up. If you want to do a regular one or on your knees that is ok too :)
5. Cable Cross Over 4 sets 8 reps

Stretch. 

The Photo is from "POPSUGAR Studios!!!!

Throw some watermelon to u water. Mmm, so refreshing and delicious. Make a huge pitcher for this weekend if you are having friends over. Such a great beverage to enjoy at the bbq!!! 
Happy Thirsty Thursday:)

SUMMER TRIM DOWN SERIES WEEK 4 DAY 24

Hey guys.
Today we are going to concentrate on shaping our chests, building that 6-pack and increasing endurance. THAT'S RIGHT, IT'S CHEST+ABS+CARDIO WORKOUT. I did say that every week was going to get more intense so stay with me... We are almost there.

AM:
Start your morning with a light jog/walk - 5 min to warm up
Sprint as fast as you can for 30 sec
Jog for 3 min
Sprint as fast as you can for 45 sec
Jog for 3 min
Sprint as fast as you can for 60 sec
Jog for 3 min
REPEAT 3 MORE TIMES FOR A TOTAL 45 MIN WORKOUT
Cool Down for 10 min... Walk it off...
Then, get down on the ground and do
*** 30 crunches
       25 bicycle crunches
       20 leg lifts
       10 reverse crunches
       Water Break
***  30 Situps
        25 Scissors
        20 Hanging Leg Raises
        10 Side Plank Hip Lifts ( R )
        10 Side Plank Hip Lifts ( L )
       
     

SUMMER TRIM DOWN SERIES WEEK 4 DAY 22

Hey guys. I hope everyone is awake and ready to start this day:)

I've received a couple of emails with a feedback from some of you who are very pleased with this program so far. We are only on week 4 and results are amazing. The pounds lost are between one and four and it's huge. Yay, i'm so happy:)  This is the first Summer Trim Down Series and It's already a huge success. I'm still in the process of figuring out the workouts and one of these days ( haha) i will make videos and descriptions for some of the workouts just like you guys requested. 

Some people are not happy that they only lost A pound or didn't loose anything. Well, to those who lost A pound, "any progress is still a progress, even if it's a slow one". Don't pay too much attention to the scale because you could have lost weight in inches and it won't appear on your scale. To those who didn't loose anything, you cheated somewhere:)). Did you know that Fitness is only 20% and Nutrition is 80%???

You can train all day every day but if you are eating crappy food, chances are you will stay the same or even gain weight. You MUST track everything that goes in your mouth. 'Eating Clean, Lean and Green' will bring you excellent results in the long run:) 

Today, we are working on our BACK and more Cardio. 

Cardio = Fat Burning. 

Fat Burning = Looking Great in Summer :)

Are you short on time this morning ? Rushing to work?

Here's the morning cardio for you! You don't even have to leave the house:)

AM: Cardio

Circuit 1:

30 sec Burpees

30 sec Mountain Climbers

30 sec Squat Jumps

30 sec Speed Skaters

30 sec Water Break

Circuit 2:

30 sec Jump Lunges

30 sec Plank Jacks

30 sec Butt Kicks

30 sec Box Jumps 

30 sec Water Break

Repeat 5 times for a total of 25 min workout

PM: Back Circuit

Lat Pull Down 15 reps

Tricep Dips 12 reps

Barbell Deadlift 15 reps

Push Ups with a Row 12 reps. Get 2 dumbbells in your hands, get in a push up position. Lower your body to the floor and pause, complete one push up. Go back to the starting position. Once you back in starting position, row one dumbbell on one side to your chest, pulling the dumbbell upwards, pause and lower dumbbells back down. Complete on another side.

Pull Ups 15 reps 

Seated Cable Rows 12 reps

Repeat 3 times

SUMMER TRIM DOWN SERIES WEEK 4 DAY 21

Good Morning Everybody. Welcome to Week 4:) We are getting closer and closer to the end and this means that intensity increases. For the next 3 weeks, we will be concentrating more on abs and cardio. We want to build muscles and burn fat faster. The workouts will be divided into AM and PM workouts. AM workout will be your cardio ( 30 min-40 min ) and PM will be weight lifting. Cardio in the morning will help you start your day right and get your metabolism going. If your schedule doesnt let you workout in the morning, do it in the afternoon ( on your lunch break ), FIND TIME FOR IT:) This is all about you, MAKE YOURSELF A PRIORITY.

Workout for today:

AM: 30 min on elliptical, level 9, push yourself. It will be soooo worth it in the end.
PM: Arms and ABS

SUPERSET:

• Jackknife Reach Up 3 sets 20 reps
• Dumbbell Alternate Bicep Curl. 3 sets 12 reps.  DID YOU INCREASE YOUR WEIGHTS YET? You are not a beginner any more if you successfully accomplished 3 weeks in the Series. If you never increased your weight lift it means its time NOW. Weight training is supposed to be challenging so it you are lifting the weight thats very easy for you or you can go forever it means IT'S TIME :) A great way to find out if resistance is too easy is to try to do 15 reps, if you can go for more than 15, you should increase it!

SUPERSET:

• Mountain Climbers 3 sets 20 reps
• Bench Dips 3 sets 12 reps

SUPERSET:

• Bicycle Crunch 3 sets 20 reps
• Preacher Curl 3 sets 12 reps

SUPERSET:

• Ball Roll Out 3 sets 20 reps
• Tricep Push Down 3 sets 12 reps

SUPERSET:

• Leg Lifts 3 sets 20 reps
• Push Ups 3 sets 12 reps

HAPPY TRAINING. 

xoxo

Summer Trim Down Series WEEK 3 Day 20

Happy Mother's Day to all the Mothers out there. Our moms are usually so busy taking care of everyone else that they often put themselves last. Make sure to thank your moms for everything they have done for you. Let's tell them how special and important they are to us and how much we love and respect them. 
They fill our hearts with love, warmth and care every day so we can do it at least once a year, right? 


Today, we are sculpting some sexy and rounded shoulders along with some cardio. Strong heart and lungs are very important for our bodies to look great.

* Military Press 3 sets 12 reps
* Barbell Row 3 sets 12 reps
* Standing Lateral Raises 3 sets 12 reps
* Seated Lateral Raises 3 sets 12 reps
* 30 min of medium intensity cardio.
I'll go running outside by the water. :)

Summer Trim Down Series Week 3 Day 19

Yay, It's Friday and the week is over. We are also half through the challenge and I'm so amazed you guys are not giving up. Some days have been more intense than the others but you are not letting intensity get to you and you are finishing strong every time!
 You are strong. You are confident. You push yourself to the limit. You don't give up. 
KEEP GOING:)

Today, do the cardio that you like. Go for a nice, long run outside or hop on the bike and climb up the hill. It's such a beautiful morning. I hate to waste it indoors. If you don;t like running or biking outside, feel free to go on the treadmill, stationary bike or stairmaster. Go for as long as you can ( 1 hour? :) )
After you are finished, get down on a mat and work towards that 6-pack:)
*30 crunches
20 bicycle crunches
30 toe touchers
20 reverse crunches
WATER BREAK
*50 russian twists
15 side plank hip lifts (R)
15 side plank hip lifts (L)
20 crunches
WATER BREAK
*30 bicycle crunches
20 leg lifts
20 reverse crunches
10 in and outs
10 side plank hip lifts (R)
10 side plank hip lifts (L)

HAPPY FRIDAY
xoxo

Summer Trim Down Series Week 3 Day 18

YES, it is LEG DAY today. A lot of people think that they have nice legs and they do not need to train them.  Everybody needs to train them. Many of us do not realize that leg training tones the entire body. It tones our abs, chest, back, etc. For those, who do not train legs, START NOW.
Leg training provides major results and you will be amazed the way your body looks:)

Today, I want you to have two workouts. It doesn't matter if you do it in the morning or on the lunch break. You decide when you are going to workout. I personally will do my cardio in the morning because it will make feel awesome for the day:) and i'll work my legs in the evening:)
It is HIIT Training today. You should blast those calories in about 25 min:)

AM WORKOUT:

Treadmill warm up @ 4.00. 1% incline for 2 min
After this, repeat the following 2 times.
Treadmill incline walk @ 3.00, 10% incline for 2 min. Jump off the treadmill and do
Jumping Jacks for 1 min
Treadmill Jog @ 5.00 for 2 min. Jump off the treadmill and do
Jump Squats for 30 sec
Treadmill incline walk @ 3.00, 10% incline for 2 min. Jump off the treadmill and do
Push Ups for 30 sec
Treadmill Jog @ 5.00 for 2 min. Jump off the treadmill and do
Walking Lunges for 30 sec
Treadmill Cool Down @ 3.5, 1 % for 2 min

How are you feeling? Out of breathe? AWESOME!!!!

PM WORKOUT:
Leg Press: 4 sets 8 reps
Single Leg Barbell Lunge ( keep one foot on the bench ) 4 sets 10 reps
Seated Calf Raise 3 sets 20 reps
Leg Press  4 sets 8 reps
Dumbbell Step Ups with A Kickback 4 sets 10 reps
Standing Calf Raise 3 sets 20 reps
Great Job Today. You've completed two training today. Sip, on some green tea and relax for the rest of the night:)
xoxo

Summer Trim Down Series Week 3 Day 17

We are training chest and midsection today.

Start with a 10 min warm up. It can be anything. Do some Jumping Jacks, High Knees, Run in Place, Jog, Walk. GET YOUR HEART RATE UP AND LETS GET STARTED. NO TIME FOR DRAGGING OUR FEET!!!

* Dumbbell Bench Press 4 sets 10 reps

SUPERSET:

* Incline Dumbbell Press 4 sets 8 reps
* Tricep Dips 4 sets 8 reps ( you can use the bar or do them on the bench )

SUPERSET:

* Dumbbell Flies 4 sets 8 reps
* Standing Cable Flies 4 sets 8 reps

Resume normal sets:

*Stability Ball Chest Press 4 sets 8 reps
* Crunches 3 sets 30 reps
* Bicycle Crunches 3 sets 30 reps
* Jackknife Crunches 3 sets 30 reps
* Roman Chair ( Hanging Raises ) 3 sets 15 reps

Are you sweating??? If not, DO MORE:))

Summer Trim Down Week 3 Day 15

Happy Monday. I hope you had a great weekend and didn't have too many margaritas:))
Remember to weight yourself this morning if you haven't already!:)

Every week the workouts will be getting more and more intense. Get ready to burn more fast and start seeing more muscle tone. We will be doing lots of cardio and supersets this week, so get ready for fun:)
For those who don't know what superset is, It is when two exercises are performed in a row without a break. After you successfully perform two exercise in a row, rest, go back and repeat the sequence. Intense, huh?:)


You can do it. "There is no buts, no ands, no ifs". There is just you and your body. Don't listen to that voice in your head that says: "oh, its too hard, i can't, i'm tired, i'll do it tomorrow". There is NO TOMORROW. LET TODAY BE YOUR TOMORROW!!!
Happy Motivation Monday!


ARM+ABS

*Push up 4 sets 15 reps
*Seated Tricep Press 4 sets 12 reps

Superset:

*One Arm Cable Extension 4 sets 12 reps
*Tricep Pushdown with 2 hands 4 sets 12 reps

Go back to normal sets:

*Barbell Bench Press 3 sets 10 reps or to failure
*Skull Crushers 3 sets 10 reps
*Alternating Bicep Curl 4 sets 12 reps
*Incline Dumbbell Curl 4 sets 12 reps
*Crunches on Stability Ball 3 sets of 20 reps
*Full Sit Ups 3 sets of 20 reps
*Reverse Crunches 20 reps
* 2 min Plank

You are done! GREAT JOB. Don't forget to stretch:)

Summer Trim Down Series Week 2 Day 11

Morning everyone.

Today we are kicking things off with a beautiful back and biceps workout. If you are lacking a motivation, think about beautiful summer dresses that you will be buying soon to show that beautiful back and toned arms:)

* Wide Grip Pull Ups 3 sets 12 reps
* Seated Cable Rows 3 sets 10 reps
* Lat Pull Down 3 sets 12 reps
* One Arm Dumbbell Row 3 sets 10 reps
* Barbell Curl 3 sets 12 reps
* Alternating Hammer Curl  3 sets 10 reps
* Biceps Curl 3 sets 12 reps
* Preacher Curl 3 sets 10 reps
* Concentration Curls 3 sets 12 reps

Your challenge for today is arm circles. I'm sure you guys remember those from the gym class:) They are so fun and seem pretty easy but they are not. YOU WILL FEEL THE BURN, i promise. You will be doing them for 2 min every hour on the hour. The key is slow movements.

  You will stand with your feet shoulders width apart and your arms extended out to the sides at shoulder height. Keep your shoulders down and start with small backward circles ( for 1 min ). Now switch and do forward circles ( for 1 min ).

Make sure to hydrate. It's Thirsty Thursday:)
As you are reading this, sip on some H2O;)

Summer Trim Down Week 2 Day 10

Happy Hump Day.

Today is a perfect day to work our booty. It's been a week since we worked on this body parts so it should be ready to work hard today. 

Let's get started with some stair climbing. Find some stairs ( It does not matter if its in the park, office, school, gym ) and run them up and down for a bout 10 min to warm the body up. After the warm up we are going to start with some squats. I'm a strong believer that there is no better exercise for our booty than squats so we are going to do many many many squats today. ARE YOU READY???

* 20 Plie Squats

         * Plie Squat Pulses. While you are squat down and your knees are at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 20 Squats on Right Leg

         * 1 Leg Squats Pulses While you are squat down and your knee is at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 20 Squats on Left Leg 

         * While you are squat down and your knee is at 90 degrees angle, hold it there and pulse up and down about 3-4 inches for 45 sec.

* 1 min wall sit

Rest. Repeat twice. 

Cool down with 10 min walk/jog and some stretching. 

Summer Trim Down Week 2 Day 9

Today's workout is a cardio and ab routine.
- Start with a light stretching
-Abs:

• 30 crunches
• 20 bicycle crunches
• 30 toe touchers
• 20 reverse crunches

Water Break

• 20 Side Hip Lifts (Right)
• 30 Russian Twist. Use a medicine ball for extra challenge
• 20  Side Hip Lifts (Left)
• 30 crunches

Water Break

- Run for 45 min at a steady pace. Feel Free to walk if you need to. As long as your heart rate is up, you are good:)

Looking out of the window, you might feel somewhat unmotivated. It is chilly and pouring rain, so you might not want to leave the house and go to the gym. Well, guess what? That's alright too. I got that covered.

*** Start with Ab Workout and them move onto Cardio Circuit.

• Jumping Jacks 60 sec
• Jumping Rope 60 sec
• Skaters 60 sec ( My fave ;))
• Burpees 60 sec
• Squat Jumps 60 sec

Water Break. Repeat 3 more times. 

Happy Training ;)

xoxo