Nutrition Nut on the Run

Pilates Core Workout

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Jacquelyn here. I’m the voice behind Fitsouffle, a blog devoted to fitness and overall healthy living. I am a full-time Pilates teacher, personal trainer, and group exercise instructor. I love exercise and have found – through many years of trying and teaching all different forms – that by incorporating Pilates into my life, I have been healthier, less injured, balanced, and in good posture.

fitsouffleI am so excited to be here sharing with you all today! I have put together a short set of Pilates core exercises for you to incorporate into your daily/weekly routines. This routine will challenge your core muscles, your strength, endurance, and a little bit of flexibility. I hope you enjoy the routine. Thanks to Hillary for letting me take over today!

PilatesCore

Teaser // Start in a supine position. Begin by circling your arms down and around towards your sides as you curl your head, neck and shoulders up and lifting your feet to hover. Pause, take a breath! This is the most challenging part of the exercise, pausing here will challenge you to use your core rather than momentum to lift to the top. Continue to lift your upper and lower body evenly, finding your Teaser. Reverse the exercise, lowering back down to the hover and then to the mat finding your head and feet touching down at the same time. Complete 1-2 sets of 8.

Walking Plank // Begin in a forearm plank position with your legs hip width distance apart. Keeping your hips as stable and square to the mat as possible by engaging your obliques, place your right hand under your right shoulder and press up to your left hand placing it under your left shoulder. Lower down starting on the right and then the left. Repeat starting on the other side. Repeat 8x on each side.

Advanced Oblique Curls // Lying supine, raise both legs to a 90 degree angle or as straight to the ceiling as you can (this can also be performed with the knees bent to tabletop). Reach your arms straight up over your chest, keeping your shoulders down away from your ears and curl your head, neck, and shoulders off of the mat. Begin by lowering your left leg to hover over the ground while keeping your right leg reaching to the ceiling.  Rotate your torso towards your right leg (the leg reaching up) taking your arms to the outside. Curl up a little higher. Inhale and lower a little and exhale to curl back up. Repeat 10x on each side.

Side Plank + Rotation // Begin in a side plank position on your forearm with your elbow directly underneath your shoulder, feet can be stacked or staggered. Rotate your torso reaching your top arm through. Return to a side plank position and repeat. Complete 1-3 sets of 10 and repeat on the other side.

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fitsouffle

Tone It Up Tabata Workout

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Don’t miss the incredible Forte Gelato GIVEAWAY {ends tomorrow}!

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Last week I did a turbo tabata workout. The intention was to do my trusty 20-minute Tabata Kettlebell Workout (from which I still have an ugly blood blister), but then I wanted more. The endorphins were pumpin’.

So… I added on five bodyweight tabatas (20 intense minutes with a 25 pound kettlebell was enough iron!) to create this Tone It Up Tabata Workout.

You will be drippin’ halfway through this workout. Feel free to switch up the order of the tabatas (i.e. alternate the weighted and bodyweight exercises). This full-body routine will tone up every inch of you body from your deltoids to your derrière.

tabata

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What You’ll Need

  • 1 kettlebell, 10-30lbs.
  • interval timer — I use this Tabata Timer app on my phone

Exercises

kettlebell exercises >>

bodyweight exercises >>

Notes

  • for the plank tabata, perform two sets each of elbow plank, straight arm plank, right side, and left side

Tone it up with more tabata workouts!

Valentine’s Day Workout >> Love Your Bod WOD

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Would you rather do cardio or strength tabatas?

How are you showing your body some love this week? An extra workout or an extra day of rest?

600 Rep Workout

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From cookies to kettlebells. It’s all about balance, right?

The first of the 2014 Workout Wednesday posts is here! This workout evolved from one of Tina’s CrossFit WODs. I have done many variations of the workout; it is simple to formulate and execute when the creative juices aren’t flowing. This variation, however, takes the cake for efficient exercise; it is a full body workout using a single piece of equipment (two, if you count your fabulously strong body).

I won’t argue with you — five rounds can be a bit monotonous, so feel free to use the combination however you wish (i.e. complete two rounds as a warm-up); but, you will feel pretty badass finishing 300 swings, 100 squats, 100 burpees, and 100 v-ups (my lower abs are sore!).

600

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What You’ll Need

  • 1 kettlebell (I used 25lb.)

Exercises

If you have questions regarding any of the exercises, please ask.

Notes

  • I did bodyweight squats, burpees, and v-ups; although, you can add weight via a dumbbell or a medicine ball if you’re crazy.

If you enjoy kettlebells, be sure to check out all of my quick, metabolism-enhancing workouts here!

Cycle & Strength Workout

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Gooood morning! Merry Christmas Eve Eve.

I’m jumping the gun today. Since Christmas falls on a Workout Wednesday this year, I’m sharing a new workout with y’all today — Monday. Nothing like jump-startin’ the indulgent holiday week, right?

This routine is a mix of cardio and strength. Hoppin’ on and off the bike for the strength sets keeps things interesting and allows time to fly by. I was able to do this workout at home since I have a bike trainer, but feel free to PIN this routine and take it with you to the gym.

I definitely felt this workout in my legs and bum the following morning. Oh, and plank jacks for sixty seconds — they are tough.

cycleWhat You’ll Need

  • spin bike or alternative cardio machine
  • 1 set of dumbbells — I used 10lb. bells
  • a chair/plyo box
  • timer

Exercises

Legs

Arms

Abs

Notes

  • If you don’t have access to an indoor spin bike, you can use a treadmill or alternative cardio machine/exercise.
  • If you are at a gym, use a plyo box in lieu of the chair (much sturdier, too).

cycle1.jpg

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Do you workout on Christmas?

Do you split up your cardio and strength into separate workouts, or do you usually combine them?

Tree Trimming Tabata Workout

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Happy Workout Wednesday/ONE week until Christmas!! Seriously, one week until Santa? Hold your horses reindeer, can it really be?

If you’ve been indulging in eggnog cocktails (or hot chocolate in my case) and treating yourself to the irresistible tins of cookies that friends leave at your door, today’s Tabata routine will help trim up your waistline. It is an ideal workout for when you are snowed in with a sugar high, and it serves as a quick pre-holiday party sweat sesh, too — 30 minutes and you’re done!

treetrimmingWhat You’ll Need

  • 1 set of dumbbells — I used 10lb. bells
  • 1 medicine ball — I used a 12lb. ball
  • interval timer — I use this Tabata Timer app on my phone

Exercises

New Moves >> Lunge + Knee Lift and Frog Jump {inspired by Peanut Butter Runner}

Notes

  • For exercises in white, use a set of dumbbells.
  • For exercises in red, use a medicine ball.
  • Exercises in black don’t require equipment.

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Like Tabata workouts?

 

3-Minute Power Hour Workout

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Don’t miss your chance to win a delightfully comfy Go Long Crew from Albion Fit. GIVEAWAY ends tomorrow, 11/21.

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Who says you need a full hour for an effective, metabolism-boosting workout? Not I!

Today’s workout is, once again, inspired from my favorite workout bud and personal trainer boyfriend. A “3-minute hour” is a set of three different exercises executed for one minute each without rest in between. A demanding three-minute order that feels like one hour gives it said name.

I constructed a full-body workoutwith three pieces of equipment that you may have at home, or could certainly find in your gym. With no rest between exercises, and only 1.5-2 minutes of rest between sets, you satisfy your cardiovascular system while toning sleek, toned muscles.

powerhour

timer

What You’ll Need

  • 1 kettlebell
  • 1 medicine ball
  • 1 pair of dumbbells
  • 1 interval timer – I download the free Seconds interval timer onto my iPhone (it rocks!)

Exercises

If you have questions about exercises not listed, please ask! 

Notes + Instructions

  • Perform each exercise for one minute. Complete all three exercises in the set without resting in between. Upon completion of the third exercise, rest 1.5-2 minutes before moving on to the next set; move through the workout starting at Set 1 and finishing with Set 5.
  • I performed the push-ups and medicine ball uneven push-ups on my knees — shhh!

Happy Workout Wednesday!

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If you only had 15-20 minutes to exercise, what would you do?

Dirty Thirty Workout

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It’s time to get dirty.

I may look sweet and innocent, but don’t let that fool you — I can create a wicked tough workout.

I did this workout Sunday (in approximately 20 minutes). It wasn’t actually all that brutal in the moment — heavy, but not huff and puff until your lungs burst status.

Then there was Monday. My inner thighs were screaming sore… hurts-to-squat-on-the-toilet sore; yes, you know what I am talking about.

Don’t let that frighten you though; soreness = smiling muscles.

I hope you enjoy this CrossFit-inspired workout… and don’t be afraid to get a little dirt on your hands.

dirty30

strong

<<@hillontherun>>

What You’ll Need

  • 1 kettlebell
  • 1 athletic sandbag OR substitute 1 pair of heavier dumbbells

Exercises

  1. kettlebell swings
  2. weighted lunges — sandbag on my shoulders
  3. plie squats + high pull
  4. single arm swings
  5. single arm high pulls
  6. thrusters
  7. hang cleans
  8. weighted squats — sandbag on my shoulders
  9. speed skaters — hold a kettlebell with two hands; step to the right, cross your left leg behind you as you raise the kettlebell up into the high pull position; bend your knees and lower the weight outside your right leg; repeat on the other side
  10. burpees

Notes

  • For Exericses #1, 4, 5, and 9, I used one 25lb. kettlebell
  • For Exercise #2, 3, 6, 7, and 8, I used one 35lb. athletic sandbag

If you do not have access to a sandbag, here are alternatives:

  • lunges: hold one dumbbell in each hand
  • plie squats + high pull: use one kettlebell
  • thrusters: use two dumbbells
  • hang cleans: use a barbell
  • weighted squats: hold one kettlebell

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What exercises are guaranteed to make your muscles scream?

Bell & Burpee Pyramid Workout

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Mornin’ — happy Workout Wednesday!

It’s been a little while since I’ve shared a new workout. Quite honestly, October hasn’t granted me with much workout motivation; yet, walking miles around NYC and hiking in Yosemite count as something, right?

The boy created another killer workout for me to try; it’s simpler than the first one I posted >> The Boyfriend Workout.

… simple doesn’t mean easy though. I’m glad I didn’t count the total reps until the end of the workout (ahem… 120 burpees!).

If you’re pinched for time, this quick pyramid (<30 minutes) will fulfill your cardio and strength training for the day.

bellburpee

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What You’ll Need

  • 1 kettlebell — I used 25lb.

Exercises

Notes

  • You can use a dumbbell if you do not have a kettlebell.

Do you like burpees!?

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What keeps you motivated during the cooler (and darker) fall months?

20-Minute Tabata Travel Workout

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I have one “New York minute” to publish this post as I have to jet to the airport — NYC, here we come! I didn’t want you to think I’ve completely forgotten about Workout Wednesdays, though, as I skipped last week’s WW post – sorry!

Since I am going to be traveling for five days – without access to a gym or equipment – I created a quick workout to pack along with my boots, scarves… and raincoat. With ALL the walking that I know we’ll be doing, fitting in workouts is not a priority during this jam-packed vacation (oh, and the fact that there are 4 stitches in my thumb).

That said, I like to be prepared to maintain my healthy lifestyle while I’m away from home, which includes packing homemade trail mix, sports bras, and a Tabata travel workout or two.

newyorkminuteWhat You’ll Need

Exercises

Notes

  • to really feel the burn with plie squats, you can do plie jump squats

Like Tabata training?

NYC

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What are your strategies for maintaining a healthy lifestyle while traveling or on vacation?

 

Autumn Arms & Abs Workout

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Don’t miss out! The Super Oats GIVEAWAY ends tomorrow. One lucky reader will win a load of LOVE (Grown Foods).

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Guys! I don’t know what happened, but do you remember how I was resisting Fall’s arrival? Well, something switched and I am all about autumn now. Perhaps it’s the new brown riding boots that are on their way… who knows, but YES to pumpkin, big sweaters and dark jeans.

Fall doesn’t mean we can get lazy though. You still want toned, sleek arms and a flat tummy under all those cozy layers, don’t you? I know I do. Tag this 20-minute arms and abs routine onto a cardio day. This workout was built upon the philosophy of lighter weights + higher reps = long and lean.

autumn workout

plank

What’ll You’ll Need

  • 2 dumbbells, 5-10lb.

Exercises

Notes

  • Use dumbbells for exercises 1, 3, 5, and 7
  • No weights required for exercises 2, 4, 6, and 8 (use a dumbbell for the v-ups to make them more challenging)

Happy Workout Wednesday!

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What is your favorite arm exercise? Ab exercise?

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