No Time.... INTENSE Workout!

So I missed the boat on the whole spring cleaning thing. Mine is more of a late fall..frig the kids still have their summer cloths in their closet kinda cleanup. Spent the morning defrosting and cleaning out the fridge and freezer and drcided to hit the gym in the afternoon. Buzzing along at home I didnt leave myself much time to workout, sauna, blog, and shower and pick the kids up from school on time so I went to a good ole standby that realky works up a sweat in no time at all... BOXING.

Started with a Tabata type warm up... basically pick 8-12 exercises and do them full out for 30 seconds. I try not to rest between exercises just making sure I hit different groups.  Heres what I did:
Jumping jacks, speed skaters (knee issues so dont as intense), Russian twist, mountain climbers, wall sit, push up, high knees, side plank (30ea side), ab walk ups

I did two rounds and got pretty warm then grabbed the boxing gloves. I dont like the big ones but you need some padding.. and more then just your weight lifting gloves. .learned that lesson the hard way :/

I make up combinations of jabs, hooks and uppercut with adding some light knee kicks in too. I repeat whatever combination ive come up with for at least 20-30 per arm.

Lead jab, straight punch (30ea, 2 sides)
Body jab
Body hooks

After each side does 30 of each exercise I skip for a minute and repeat this sequence two more times

Then lead jab, second hook  (or the old 1-2) .. do these as fast as you can.. again 30/side repeat 3x times with skipping in between

Fast feet moves then with the 1-2 jab jump switch to left side lead jab 1-2 jump back to right Side lead jab. Repeat this 20x  3 sets... yikes... you will need a rest.

Then I drop sets of each move on each arm to finish up the workout

Lead jab 15 right side, 15 left,  right side 10, 10 left, 5right , 5ish left. Rest and repeat

Do this for each move.. jab, hook and uppercut and you will be sweating and breathing hard by the end of the session... rest between moves.

Proper boxing technique is important so do some research on stance,  posture, arm positions, and movement. I realky like Derek Panza youtube videos.. he is clear, knows what he is talking about and easy to look at ;).. picture below.. youre welcome .

K.. shower time! I have been sweating so much the salt is stinging my eyes.. fat crying my friends.. fat crying. You will be sore the next day.. but it is that muscle building..very productive, you know you had a killer workout day kinda sore that gets very very addicting!!! :D

Keep shining and keep sweating!!! Coco
Kara

Ps.. music is a must for this workout!! Something heavier a strong beat that you can crank right up!! The headstones were my personal choice today!  

Ladies can lift! Busting Myths :)

Start getting some muscle tone and you will start to hear a lot of things out of a lot of peoples mouths! There are SO many misconceptions surrounding ladies and weight lighting. ...one of the reasons most women focus on the treadmill.  Here are my top 5 womens lifting myths and why they just aren't true!

1- weight training will make you look like a man - 100% not true!!! Women physically do not have enough testosterone to really bulk up.  It is absolutly impossible to see muscle gains like men do. When I say "weight lifting" and if the first thing that comes to mind is the professional level womens body building.. huge mass, square jaw, manly faces.. these ladies are taking synthetic hormones (known as anabolic steroids)  to give them this look. While I admire their commitment and tenacity to the sport, that is not the look im going for and not the norm when it comes to ladies pumping iron. Personally, my natural body shape does allow me to gain and keep decent size muscles, but even at my "biggest" in terms if muscles, I was my smallest in terms of measurments (see first blog post "walking the stage" for a picture of me at my biggest!   women dont get large by lifting weights.. women get large by eating donuts.

2- Weight training will make you Exhausted . WRONG AGAIN! Exercise and weight training gives you energy! Think of Tuesday after the long thanksgiving weekend.. too much food, not enough exercise, the last thing I wanted to do was go to the gym... compare that with regular gym visits and you will be dying to get there! I love being fit and healthy enough to wrestle with my son, play other team sports, help my husband cut and pile wood, and keep up to my daughter on roller skates :) . Do I get sore muscles. Absolutly!!! Do I have energy.. you bet! 

I have known people who overtrain (marathon running with many othe physical activities and little sleep). and/or dont follow a proper diet and are caloric deficit and therefor do get quite exhausted...but this is a diet issue, not a weight training issue. You lift weights, you need to eat.

3-as soon as you stop your muscle will turn to fat . How is this even possible?  That is like saying gold will turn into iron, or blue eyes will turn brown..it is physically not possible as they are two completely different things. If you stop lifting weights, continue the same eating plan and dont replace that exercise yes..100% you will lose your muscle and definition and gain fat..but this is simply becasue you are ingesting more calories then what you are burning and your metabolism is getting kicked in the gut. People..can you expect beautiful clear skin if you dont wash your face? No.. what about if you wash your face for a year..have incredible results..no acne..no wrinkles.. and then stop. .. a year from stopping would you still expect the same glowing healthy skin? I hope not..or you will be leading a life of disappointment. YOU GET WHAT YOU WORK FOR!

4-I Cant work out..I have no time. B.S.. first..we all have time for things we really WANT to do..why? Becasue we make them a priority in our lives and other things have to work around them. Period. 10min warmup, 20min HIIT workout, 30 minutes of weights and cool down or split the cardio and weights.. 30min brisk walk at lunch time and after kids go to bed do some weights...the dishwasher can wait.. One hour a day. You cant squeeze 1 hour a day for your health, wellbeing and sanity? The average canadian spends between 4-6hours a day in front of the TV. Whhhaaatttt????? Prioritize your life. Imagine your body a year from today if you committed to one hour a day.. the days will pass away whether you hit the gym or not so Get. It. Done!

5- The kids are my priority right now. AWESOME. Your kids should be your prioity..but is this your excuse for not hitting the gym?  I cant tell you how many times I hear this as an excuse for so many things!  What exactly are you teaching your kids if you run for them and dont ever put yourself first? Have you noticed that we are slowly creating a world of spoiled brats? Why? Becasue the world has and always does revolve around them. My kids know that I am there for them. They know that I have changed careers to be able to be with them more. But..friends, they also know that I am fiercely independant. .that I am not their maid or servant and that being healthy is of the utmost importance for all of us...not just them. Dont just talk the talk! My daughter came home from school with the student of the month award for... confidence and self esteem... woop woop!! Parent WIN!!! If I can teach her to take care of herself, help lift others up and be exactly who she wants to be..no excuses, then im on the right path. Honestly..I am a much better mom when I can hit the gym..I can handle meltdowns, I can calmly look at situations with an open mind becasue I have worked on myself and my own brain while running my butt off on the treadmill.  There is a reason when on a plane if the oxygen masks come down -you put yours on first.. then your childs...  you are no good to them if you are not healthy or in a state of mind to help. Take care of yourself, set the example, find a sitter for an hour, throw them in the stroller, do sports togther..whatever it takes to get active and show your kid how important it truly is and how you can and should be exercising throughout your entire life.

Activities we do togther: golf, roller derby/scooter/skate park, baseball, soccer,  frisbe, biking, swimming,  dirt bike, living room dancing, road hockey, yoga, park play

Be the example!!! 

Xo Kara

Shoulders, Butt and healthy snack

I ♥♥♥♥♥ Shoulder day :) and when I pair it with glutes, im working two big muscle groups and they are excellent for super setting. I added in some calves too for good measure and becasue I need to trim them.

Starting to see more definition in my arms... awesome, and less jiggle in the tush.. awesomer :)

Warm up on the elliptical 5min then 60sec fast forward, 60 seconds fast backwards..jump off and perform one of the following exercises..10-20reps depending on your fitness level:

Burpees
Mountain climbers
Pushups
Body weight squats
Jump in jacks

Then back on and repeat the 60/60 until you go through the list.  Cool down.

Workout:
Lateral raises **pic
Cable kickbacks
Reverse flys
Calf machine**pic
Shoulder press **pic
Standing calf raises
Step ups
Chest raises
Hip raises

Again, remember that I superset so pic a couple exercises in opposite muscle groups and perform back to back without rest. This keeps the heart rate up and gets you in and out of the gym in record time.  Stretch muscles between groups.

**if you are unsure of theses exercises..a quick google and you will find great descriptions,  videos and pics to help you out.. ive included some below too :)

Also included a great healthy protein rich snack option, awesome post workout for muscle recovery. .and super filling!

-1/2c unsweetened plain Greek yogurt (preferably organic)
-2scoops Arbonne protein powder (vanilla)
-handful of fresh organic berries..these are from my house and I stewd them a little to release their juices.
**mix and top with some sliced raw almonds

Long weekend, Thanksgiving → the aftermath

I can tell you how I didnt make it to gym enough (like since last wednesday :/ ), how the turkey, Mashed potatoes, stuffing and GRAVY, was just too much for my willpower to handle this far out from competitions (two nights in a row) , how the wine, hard cider, liqueurs,  and beer were flowing freely (and how the water was not) and how I feel quite bad about it all..

But it honesty, I don't.

Do I wish I wouldnt have gone back for a second piece of homemade pumpkin pie..sure..that was a little overboard,  but good times were had, and really, it happens twice a year . Thanksgiving and Christmas... well at least the food part anyways!

So..yes, today at the gym I was feeling it. My energy levels were lower, my waist was a little thicker, my motivation, not as high.. but the point is..I was there, getting the reps in, sweating it out on the elliptical, doing the crunches. AND I feel better now then I have all weekend long.

The best things you can do after a binge: 1-drink a ton of water -2workout -3forget about it!

Every day is a new day to make decisions that make you healthier and stronger.  Set your goals and put the plan in place to get it done.  If you interested in competing,  would like more information about what it takes, don't hesitate to ask! I have put my contact info below as well as a pic (thank you interest!) as to what categories and what the "look" is for each.. where you fit in might be personal preference, body shape, or a combination.. lets chat!

Be the light my friends!
Xo
Kara

Kara Johnston
e:karastouchweddings@gmail.com
f:kara.johnston
c:705-622-2111
Comment on The Blog and we can connect!

Clean Eats

Clean eating is a term that is thrown around often but what exactly are the rules?

I have included Tosca Reno's rules below..simple it out and carry with you as a reminder. She is the Queen Bee of clean eating and though it has been around a very Lon time, Tosca realky brought it forward to Joe blo Public to grasp and run with.

Here are my top rules, Tosca has a few more below:

1-the produce section is your new BFF. And yes.. not just BF.... but Best Friend FOREVER.. get rid of the nasty "D" work my friends..this is not a diet..this is a lifestyle change you will make from this day forevermore. Vegetables gov you the vitamins, fiber and nutrients your body needs. Adding a greens supplement (yah Arbonne!) Helps to make sure you are getting everything you should be...just make sure you dont take the supplement INSTEAD of eating properly... high quality supplements are made to add and enhance your diet plan... not to be an excuse not to follow it.

2-ditch the sugar. Every product found in thise middle isles of the grocery store contain extra, added, unnecessary sugars. We are so used to consuming incredibky high quantities that this os often the hardest part for people starting to eat clean.... over time, your body will adjust admins not crave that legal cocaine.. shop the perimeter of the grocery store and keep your sugar intake in check.

3- water water water 2-3+ litres a day!

4-balanced meals..no exclusions. Their is nothing in a clean eating diet plan that says to completely eliminate carbs, dairy, fats, gluten, etc etc and any other fad diet elimination diet going.  It is abiut choosing the right ones..plain and simple!  Again,  this is a lifestyle and food is pleasure.. so swap out bleached and refine white flour or oat,  coconut, or brown rice flour.  Swap out the margarine (please please.please do this!!!!! Margarine is closer in composition to plastic then it is to food) for cold pressed extra virgin olive oil or real butter.  Your plate should have protein, complex cards and verges..

**for example lean chicken breast with basil and garlic pesto, quinoa salad, steamed asparagus.

-pass on takeout.  Find the time, make the time to cook and eat at home. Sit with your family, enjoy your meal, eat slowly and stop when full. Looking at that takeout burger, there is nothing of value in it...every part has been made in a lab, with very little standards on ingredients and additives.

If you eat clean 90% of the time your body will flush toxins and fat, you will have more energy and you will lose weight without even seeing the inside of a gym. It is time to stop this obesity epidemic..and we can only control ourselves... it starts right here, right now, with ourselves.

Eat, exercise, inspire,
Xo
Kara