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Rock N Roll Running Playlist

 

Running isn’t the easiest thing in the world to do, but sometimes, we must do it. Fortunantly, there are ways to stay motivated to even sprint out the last few hundred meters. Being plugged in while you run is a great way to not only pass the time, but gives you the boost you need to sustain high energy throughout your entire run or exercise. When a song makes you connect with a certain emotion, it can flip the on switch of your adreniline. And like a bullet, you blast away! Personally, it’s impossible for me to run if I’m not listening to music. Good music can keep you focused on your goal and keep your stride at an even pace. I love and can appreciate all music, but this week I was in the mood for some Rock. I feel like my mind goes into a meditative state when I listen to music, which makes my run and workouts less streneous. Certain songs make me want to even run longer. Do you agree with my list? What is your favorite type of music to listen to while you workout?  

 

Kings of Leon- I Want You
Passion Pit- The REeling
The Offspring- You’re Gonna Go Far Kid
Walk the Moon- Anna Sun
Paramore- Ain’t it Fun
30 Seconds to Mars-
Weezer- Perfect Situation
One Republic- We’ll Be Counting Stars
Sublime- What I Got
Cranberries- Zombie
Nine Inch Nails- Closer
Red Hot Chili Peppers- Scar Tissue
Aero Smith- Sweet Emotion
Cake- The Distance
Blink 182- Girl From Another Planet
Foo Fighters- Monkey Wrench
Ramones- Beat on the Brat
The Black Keys- Tighten Up
The Beatles- Come Together
Third Eye Blind- Never Let You Go

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June Fitness Challenge Week 1

 

Wednesday, June 1
Record how many squats, lunges, leg raises, etc you can do in one minute. You may surprise yourself!

 

Thursday, June 2
Keep an open mind! Practice 15 minutes of yoga. You can check out Yoga With Adriene to really ease into yoga.

 

Friday, June 3
Do this circuit as many times as you can in 20 minutes and record: 10 squats, 20 sit ups, 10 burpees, 10 lunges and 10 tricep dips

 

Saturday, June 4
Write down some fitness goals you would like to achieve for the month. Whether it’s running a 4 minute mile or getting your family active, come up with at least 5 goals you want to make happen.

 

Sunday, June 5
A properly rested body is the key to unlocking a healthy body. Enjoy a hot bubble bath tonight, after all, you’ve earned it!

 

Monday, June 6
Happy Monday! Have fun with at least 30 minutes of cardio followed by 20 squats. Push yourself!

 

Tuesday June 7
Blast your booty with this circuit workout! 

 

June Fitness Challenge Week 2

 

Wednesday, June 8
Take out your notebook that you recorded squats and lunges on Day 1. Challenge yourself to beat your score and share your progress on Instagram or Pinterest!

 

Thursday, June 9
Enjoy a delicious dessert today after you complete your normal workout routine. Try one of these healthy dessert recipes you can make at home!

 

Ice Cream

 

Cookies

 

Cheesecake

 

Friday, June 10
Try something different! Take a break from your music and binge on your favorite Netflix show while you work out!

 

Saturday, June 11
Grab your Nikes and headphones because today is the perfect day for a run. You’re not meant to be trapped in between four walls all day, get outside!

 

Sunday, June 12
Turn off your tv, computer and cell phone for at least 30 minutes and take a break from technology. Use this time to do something you love, like paint, write or visit with friends.

 

Monday, June 13
Take 10 minutes out of your very busy schedule and just breathe! Use this time to empty your mind and relax.

 

Tuesday, June 14
A few inspiring words can go a long way. Here are a few fitness quotes that get me off the couch. I would love to know what quotes motivate you to get in shape. Share it with me on Instagram! (@heatherwhite_lv)

 

June Fitness Challenge Week 3

 

Wednesday, June 15
Once again, take out that notebook and see how many squats, lunges, leg raises and calf raises you can do in one minute. Try beating your previous scores. It might be easier than you think this time!

 

Thursday, June 16
Phone a friend and hit the gym! 

 

Friday, June 17
Live with gratitude! Write an entry in your journal about how thankful you are for your family, friends and health. 

 

Saturday, June 18
Remember how you wrote down goals for June? Review your list and see how far away you are to reaching your goals. Don’t give up!

 

Sunday, June 19
Protein is essential to building strong muscles. For the maximum amount of energy, try adding an egg to your oatmeal this morning. You’ll feel amazing and you can’t even taste the egg!

 

Monday, June 20
Tone that butt! Do at least 25 minutes of cardio followed by 20 lunges on each leg and 20 squats. Push it all the way through!

 

Tuesday, June 21
Turn on your favorite playlist and get moving! Dance for at least 20 minutes to burn off those calories. Now you don’t have to feel guilty about that cupcake you snuck at lunch!

 

June Fitness Challenge Week 4

 

Wednesday, June 22
Share a sweaty progress selfie with the community on Instagram. Tag me @heatherwhite_lv Don’t be shy! 

 

Thursday, June 23
Don’t think of dieting, just eat clean. Today, stay away from sugary snacks completely and replace them with veggies and fruits. 

 

Friday, June 26
A friendly reminder of how important drinking water is. You want to aim drinking half your body weight in ounces. For example, someone who weighs 120 lb, they should be drinking 60 oz of water a day, which is about 4 water bottles!

 

Saturday, June 25
Focus on your core. Do this circuit as many times as you can in 20 minutes to tone that belly. 10 v sit ups, 20 crunches, 30 heel touches and 10 leg raises.

 

Sunday, June 26
One of the best snacks for a runner to eat are pitchacios! Grab a small handful of these protein packed nuts and run on the treadmill for 15 minutes.

 

Monday, June 27
Expand your mind! Pick a book you’ve never read before and find a quiet spot. 

 

Tuesday,  June 28
Do your favorite workout today followed by 20 burpees!

 

June Challenge Week 5

 

Wednesday, June 29
For the last time this month, take out your notebook and crank up the heat. Perform as many squats, lunges, leg raises and calf raises as you can in one minute and record your progress! 


Thursday, June 30
Choose a video online to follow along for at least 25 minutes of intense cardio. Follow it up with 10 burpees. You’ll thank me later!

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A Little Motivation to Get Started and Stay Focused 

 

Keep a Journal

 

Writing your goals down will help you focus on exactly what you want to achieve. Whether it’s weight loss or trying to live a healthier lifestyle, you can customize your journal according to your objective. Recording workouts and diet is a great way to stay on track. Everyone has days when all they want to do is sit on the couch and binge eat  on sweets. Use your notebooks as a diary and write when you feel these cravings. It’s also a good idea to document how you feel after exercising. Reviewing past entries will remind you how great your mind and body felt afterward.

 

Accountability Buddy

 

When you struggle to get off the couch, schedule a date with a friend whose fitness level is near your own. Days when you feel unmotivated to put your running shoes on, call on your workout partner. You can motivate each other and surely thank the other one later. Having someone to push your limits will help you reach your goal that much faster.

 

Before and After Photos

 

Take a full body photo or several before you start your fitness journey. (Remember, you’re not comparing yourself to others, but only yourself) This should be about your transformation. Take progress photos every week. You will be able to visibly see the improved results of your health, which will help you keep going!

 

Reward Yourself

 

You should reward yourself after each milestone you accomplish. For example, if you complete a week of ab training, buy yourself a new pair of running shoes, or a new beauty product you’ve been wanting to try. This is an incentive to give it your all every week.

 

Make Exercise Fun

 

Although working out sounds like excruciating work, it should be fun. Enjoying 30 minutes a day to yourself to be one with your body and mind is refreshing. You can put on a cute workout outfit and favorite pair of Nike’s. Your athletic wear will make you feel like you are running a marathon. Turn on some music that makes you want to dance and viola! Instant body motivation. If you’re trying to catch up on binge watching on Netflix, press play on your show and begin your workout.

 

Work With A Well Rested Body

 

All your hard work will only go to waste if you do not properly rest and hydrate your body. Typically, you need 8 hours of sleep every night and drink plenty of water. However, you don’t have to force yourself to drink 8 glasses of tasteless H2O. Try adding natural flavors to make it bearable. Fresh fruits like strawberries, cucumber and lemon can turn any glass of water into a tropical paradise.

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Yoga With Adriene

 

I came across Adriene Mishler’s yoga videos while searching through Youtube. She is a yoga instructor based in Austin, Texas. Her unique style inspires people to do what feels good to them. Adriene understands the importance of expressing your personality. Yoga doesn’t have to be a one size fits all practice.

 

Yoga With Adriene is a series of videos that guide you through the foundations of yoga. Her playful approach and good sense of humor make is simple for you to ease into the practice. She reminds us the importance of mind and body awareness as well as spreading happiness. Yoga With Adriene is great for beginners and teaches you a variety of poses.

 

Some days the videos will be 30 minutes long, while you can enjoy a quick 10 minute practice the other days. Adriene also takes the time to explain the steps carefully, while always allowing you freedom to move how you want. Take a look at her videos to enhance your wellness!

 

I took the 30 Day Yoga Challenge and am currently on day 5. I already feel more open and calm than I did before I started my journey. Yoga is just another tool in our toolbox that we should all learn to utilize.

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Morning Workout Routine

 

I’ll be the first one to confess that I am not a morning person. However, the benefits of getting your workout in early are energizing to say the least. If you exercise in the morning, you’ll feel like you can accomplish anything because you already completed something for the day. Even if you don’t have time to do everything, you did something for yourself. For example, you may not have washed your car, but at least you got your cardio in. Starting off the day with a healthy activity can spark more healthy habits. Your body will be craving water and salad instead of sweets. 

 

Getting your workout in early in the day will prevent you from procrastinating later. There is a good chance something will get in your way during the morning hours. and your workout. Try to get in some type of physical activity soon after you wake up. Working out also helps your body to release endorphins, which increases positivity and happiness for the whole day. Do these circuits every day before you hop in the shower.

 

Sunday-

 

50 jumping jacks
30 calf raises
20 squats
60 second wall sit
10 jack knives
60 second plank
20 leg raises

 

Monday-

 

60 second plank
30 crunches
60 second mountain climbers
20 pull throughs
10 diamond push ups
30 tricep dips

 

Tuesday-

 

60 jumping jacks
30 lunges (each leg)
20 squats
60 second wall sit
60 second russian twist
20 v sit-ups
20 leg raises

 

Wednesday-

 

60 second side plank (each side)
30 tricep dips
10 inchworms
20 knee push ups
30 pull throughs
20 bicycle crunches (each knee)

 

Thursday-

 

60 second plank-to-push-up
20 tricep dips
10 diamond push ups
60 second mountain climbers
30 bicycle crunch (each knee)
30 second plank

 

Friday-

 

50 jumping jacks
30 squats
20 side lunges (each leg)
60 second wall sit
40 calf raises
30 crunches
30 leg raises

 

Saturday-

 

60 second plank
10 inchworms
20 bicycle crunches (each knee)
60 second russian twist
30 tricep dips
20 knee push ups

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Celebrity Trainer: Anna Kaiser

 

Celebrity Trainer and Founder of ATK in Motion, Anna Kaiser has trained a number of stars including Kelly Ripa, Sarah Jessica Parker, Shakira and many more others. Kaiser is a fitness guru in many subjects and has a diverse background which includes dance, pilates and body conditioning. She inspires her following by improving their health and everyday life through her New York studio and workout videos. From yoga to kickboxing to dance, Kaiser’s well-rounded workouts will keep you entertained and fit. Most people fall out of regular physical activity because they become bored with their routine and they stop seeing results. Kaiser keeps her workouts fresh by changing up the routines every two weeks. You’ll never get bored and your muscles will always be challenged. She incorporates fun and sexy dance moves into her exercise routines, which makes you feel like you’re just learning a dance choreography. You’ll be so focused on learning the moves to realize how hard your body is working. There are not enough hours in a day, but Kaiser helps you get the most out of your workout. She emphasizes the importance of targeting strength, flexibility and cardio while encouraging you to have fun. Losing weight and getting in shape is hard work, but it doesn’t have to be boring. Her strategic, high impact workouts and high energy personality are enough to push yourself through the end. If you wanted to check out her Instagram, you’ll find motivating quotes and photos of Kaiser’s rock hard abs. If that doesn’t sound inspiring enough, see for yourself @theannakaiser

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100 Burpee Challenge

 

Burpees are probably the most dreaded exercise to perform in any fitness routine, however, the benefits and results speak for themselves. There are many variations of burpees, but the traditional version is pretty basic:
Stand in a squat position and place your hands in front of you on the floor
Drop your chest on the floor
simutaneously kicking back your feet into a push-up position
Raise your chest upward and move your feet back to squat as quickly as possible
Jump with your hands above your head as high as you can

Sounds difficult? Well, it kind of is and your body will feel the hard work. Burpees are considered to be a full body exercise. This means you are targeting every major muscle in your body instead of isolating one group of muscles. An amazing benefit of doing burpees is that they only require your body weight.You don’t have to own any gym equipment to get stronger. You’ll be taking less trips back in forth to the car after grocery shopping. Do this exercise 4-5 times a week! 

 

10 burpees
10 squats
10 burpees
10 jumping jacks
10 burpees
10 tricep dips
10 burpees
10 v-sit ups
10 burpees
10 russian twists
10 burpees
10 calf raises
10 burpees
10 lunges (each leg)
10 burpees
10 mountain climbers
10 burpees
10 leg raises (each leg)
10 burpees

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Pyramid Workout Challenge Week

 

Monday

 

40 Crunches
30 Pull Throughs
20 Leg Raises
10 Cross Legged Crunches (each leg)
20 Leg Raises
30 Pull Throughs
40 Crunches

 

Tuesday

 

50 Calf Raises
40 Jumping Jacks
30 Lunges (each leg)
20 Side Lunges (each leg)
10 Jump Squats
20 Side Lunges (each leg)
30 Lunges (each leg)
40 Jumping Jacks
50 Calf Raises

 

Wednesday

 

40 Russian Twists
30 Sit Ups
20 Leg Raises
10 Burpees
20 Leg Raises
30 Sit Ups
40 Russian Twists

40 Jumping Jacks
30 Tricep Dips
20 Push Ups
10 Inch Worms
20 Push Ups
30 Tricep Dips
40 Jumping Jacks

 

Thursday

 

50 Bridge Pulses
40 Second Wall Sit
30 Squats
20 Lying Side Leg Lifts (each leg)
10 Burpees
20 Lying Side Leg Lifts (each leg)
30 Squats
40 Second Wall Sit
50 Bridge Pulses

 

Friday

 

50 Heel Touches 
40 Reverse Crunches
30 Leg Raises
20 Standing Bicycle Crunch (each leg)
10 Jack Knifes
20 Standing Bicycle Crunch (each leg)
30 Leg Raises
40 Reverse Crunches
50 Heel Touches

 

Saturday

Rest

 

Sunday

 

50 Arm Circles (forward and back)
40 Mountain Climbers
30 Tricep Dips
20 Diamond Push Ups
10 Inch Worms
20 Diamond Push Ups
30 Tricep Dips
40 Mountain Climbers
50 Arm Circles (forward and back)

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Why You Shoud Be Doing Cardio

 

I’ve always enjoyed running since I competed in track when I was in middle school. And my passion for cardio didn’t end there. To this day I still love to run and have been practicing kickboxing a couple of times a week. However, I know that most of you completely despise cardio training. This is something I can understand because cardio requires a great amount of energy. 

 

Cardio is an important part of losing, gaining or maintaining weight. If you are trying to get toned, you can’t gain muscle if you have a certain percentage of body fat. Obesity is one of the leading causes of heart attacks and diabetes. Cardiovascular exercise can help with weight loss by burning off calories. 

 

As long as your heart rate and blood circulation significantly increase, you are considered to be doing cardio. There are numerous forms of physical activity that you can do besides running like swimming, cycling, kickboxing and even speed walking. Most people stop incorporating cardio into their routine because they grow bored doing the same thing. Find a few different exercises you enjoy so you can change it up. Strength training and cardio can be exhausting to do on the same day. So get your cardio in 3-4 days a week when you’re not lifting weights. The best part about cardio is that it doesn’t require any exercise equipment.

 

I hope you enjoy these cardio circuit exercises I planned out just for you! I am not a certified fitness trainer, nor do I claim to be. Please consult your doctor before performing any exercise. Let me know how you get in your cardio in the comment section below.


May Cardio Workout Plan

 

Monday

 

2 minute jump rope
20 squat jumps
50 jumping jacks
10 burpees
20 v sit ups
1 minute russian twists
20 push ups


Tuesday

 

5 minute run
20 plank squat hops
1 minute mountain climbers
40 lunges (each leg) 
60 jumping jacks
20 jack in and out
50 crunches

 

Wednesday

 

2 minute mountain climbers
1 minute butt kicks
20 v sit ups
15 burpees
15 diamond push ups
20 plank squat hops
30 tricep dips

Thursday

2 minute high knees
40 lunges (each leg)
20 push ups
30 squats
1 minute mountain climbers
30 crunches
20 jack in and out


Friday

 

10 minute run


Saturday

 

3 minute jump rope
15 burpees
1 minute high knees
30 v sit ups
20 squat jumps
1 minute russian twists
60 jumping jacks


Sunday

 

2 minute butt kicks
1 minute mountain climbers
40 lunges (each leg)
20 v sit ups
30 crunches
20 diamond push ups
65 jumping jacks

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