Thursday, March 21, 2013

5 Favorite Things

1. Nike Fuel Band - its like a workout game starring YOU as the player! How awesome is that?!?


2. Nike Training Club App - AMAZING workout app for days you can't get to the gym. You can do
these workouts at home or in your hotel room.
 https://itunes.apple.com/us/app/nike-training-club/id301521403?mt=8


3. My Fitness Pal - Very organized food and workout diary. You can even scan bar codes and it will transfer all the nutrition info to your phone. SWEET!
4. Daily Hiit/Body Rock - great for at home workouts!
http://www.dailyhiit.com/
    ​
5. Zuzanna Light - also great for at home workouts!
http://www.youtube.com/user/ZuzkaLight

Jailhouse Workout!

2 exercises, 10 reps of each, 9 reps, 8 reps.....all the way down to 1
     
Equipment: medium and heavy dumbbells
 **make sure to take 3-5 minutes to warm up and cooldown
    ​
    Set 1:
    Push ups
    Overhead Press
    ​
    Set 2:
    Froggers
    Squats
    ​
    Set 3:    Tricep Dips
    Reverse Fly
    ​
    Set 4:
    Squat Jumps
    Alt Lunges
    ​
    Set 5:
    Bicep Curls
    Crunches

Workout Playlists!

 Here are a couple of my favorite workout playlists!



Calvin Harris – Sweet Nothing
Hyper Crush – Werk Me
Far East Movement – Live My Life
Tiësto – Work Hard, Play Hard (Radio Mix)
Calvin Harris – Feel So Close - Radio Edit
Nicki Minaj – Pound The Alarm
Three 6 Mafia vs. Tiësto with Sean Kingston and Flo Rida – Feel It - Clean Album Version
Calvin Harris Feat. Kelis – Bounce - Radio Edit
Avicii & Sebastien Drums – My Feelings For You - Original Mix
DJ Fresh – Golddust
LMFAO – Put That A$$ To Work
DEV – Booty Bounce - Original
Hilary Duff – Dignity - Richard Vission Remix
Flo Rida – I Cry
The White Panda – Your Woman (Remix feat. Dorrough)
Deadmau5 & Kaskade – I Remember
Tegan And Sara – Closer
Macklemore & Ryan Lewis – Thrift Shop - feat. Wanz
Bruno Mars – Locked Out Of Heaven
The White Panda – Tongue Tied Tiger
The White Panda – Ignite Cherie
The White Panda – Give Me Kuduro
The White Panda – Pumped Up Again
The White Panda – Lose 2Nite
The White Panda – Children of the Lights
The White Panda – Summit, Inc
The White Panda – Bittersweet Donald
The White Panda – Nightcity
The White Panda – Shook Beliefs
The White Panda – Mo Free Mo Fallin'
The White Panda – Find Your D.A.N.C.E.
The White Panda – Knock Out Your Desires
The White Panda – Work the Army
The White Panda – Your Woman (Remix feat. Dorrough)
The White Panda – Midnight Life
The White Panda – Deep In The Levels
The White Panda – Lazerblow
The White Panda – Children Of The Lights
The White Panda – Foolish Monsters
The White Panda – Fly & Freaky
The White Panda – We Are Superstars
The White Panda – I Want Brooklyn Back
The White Panda – Girls To Blow
The White Panda – Why A G6?
The White Panda – Perfectly Bulletproof
The White Panda – Exploration Of Step
The White Panda – Pull Over Mellencamp
The White Panda – Turn Marvin Gaye Down
The White Panda – Kryptonite Island
The White Panda – Cold Overdrive
The White Panda – Racking in Unison
The White Panda – Look At Mozart Now
The White Panda – Kreayshawn the Insomniac
The White Panda – Relax Mode
The White Panda – Save the Cobra
The White Panda – Wondersleep
The White Panda – Drop It Like Twilight
Britney Spears – Break The Ice
Madonna – Revolver - Madonna vs. David Guetta One Love Remix
DEV – Booty Bounce - Original
Timbaland – All Night Long - featuring Missy Elliott and Timbaland
Missy Elliott – Get Ur Freak On - Amended LP Version
Hyper Crush – Werk Me
Nicki Minaj – Pound The Alarm
Nelly Furtado – Maneater
Janelle Monáe – Tightrope - Feat. Big Boi
Britney Spears – Radar
Justin Bieber – All Around The World
Santigold – Freak Like Me
The White Panda – Your Woman (Remix feat. Dorrough)
M.I.A. – Bad Girls
Yeah Yeah Yeahs – Heads Will Roll
Yeah Yeah Yeahs – Gold Lion
AWOLNATION – Sail
Rihanna – Diamonds
Maroon 5 – One More Night
Christina Aguilera – Glam
Flo Rida – I Cry
Hilary Duff – Stranger - Vission vs. Aude Mixshow
Christina Aguilera – Express - Burlesque Original Motion Picture Soundtrack
DEV – Booty Bounce - Original
LMFAO – Put That A$$ To Work
Britney Spears – Radar
Calvin Harris – Sweet Nothing
Calvin Harris – Feel So Close - Radio Edit
Three 6 Mafia vs. Tiësto with Sean Kingston and Flo Rida – Feel It - Clean Album Version
Calvin Harris Feat. Kelis – Bounce - Radio Edit
Far East Movement – Live My Life
Deadmau5 – I Remember
Porcelain by Moby
Freaks by Moguai/Tocadisco
I Like That by Richard Vission & Static Revenger Feat. Luciana
Take Over Control by Afrojack
Army of Love by Kerli
Bad Dog by Neon Hitch
Mr. Saxobeat (Radio Edit) by Alexandra Stan
Dancefloor by Stylophonic
When the Lights Go Down (Main Mix) by Grace
Get Outta My Way by Kylie Minogue
OPM (Dave Aude Radio Version) by Katrina
Selfish by Britney Spears
Sweet Disposition by The Temper Trap
We Are the People by Empire of the Sun
Turbulence (Radio Edit) [feat. Lil Jon] by Steve Aoki & Laidback Luke Turbulence
Good Feeling by Flo Rida
Bodyrock by Moby
Sexy and I Know It by LMFAO
Take Over Control by Afrojack
Freaks by Moguai/Tocadisco
I Like That by Richard Vission & Static Revenger Feat. Luciana
Dancefloor by Stylophonic
Memories (Featuring Kid Cudi) by David Guetta
C'mon (Catch 'Em By Surprise) by Tiësto vs. Diplo feat. Busta Rhymes
I Wanna Go Crazy (Featuring Will.I.Am) by David Guetta
Jump Ft. Nelly Furtado by Flo Rida
Available Ft. Akon by Flo Rida
Pumped Up Kicks by Foster the People

Strength & Conditioning Workout


2 exercises, 30 seconds each, 3x through then move on to next two exercises
Equipment: medium and heavy dumbbells
**make sure to take 3-5 minutes to warm up and cooldown
Bicep Curls
Squats
x3
Push Ups
Burpees
x3

Overhead Triceps
Squat Jumps
x3
Alternating Front and Lateral Raise
Bent over Rows
x3
Glute Raise w/ weights on hips
Mountain Climbers
x3
Pulsing Right Lunge
Pulsing Left Lunge
x3
Dumbbell Fly
Froggers
x3

Hammer curls
Tricep Dips
x3
Overhead Press
Side Taps
x3
Reverse Fly
Pulsing Sumo Squat
x3
Leg extension w/ weight behind knee (R)
Leg extension w/ weight behind knee (L)
x3
Pulsing Crunch
Russian Twists
x3
 

A Daily Massage You Can Afford!


Feeling sore from your workouts? Or just feeling like you could use a massage? With working out more then ever and teaching numerous classes a week, my body has been in need of a little extra TLC. I lead myself through a daily stretch and yoga poses but sometimes that just isn't enough! Two words..."FOAM ROLLER." After discovering these at ENRGi Fitness, I'm completely hooked! Foam rolling after a workout or anytime throughout the day leaves me feeling refreshed and as if I just left a professional massage.

The foam roller I've been using isn't no regular foam roller either, its made by Trigger Point Technologies and is called "The Grid." The Grid is totally different from the old traditional foam rollers because of its unique design that allows for targeted massage. It actually feels like someones massaging you with their palms, fingertips and forearms. LITERALLY AMAAAAAZING! Oh, and did I mention there are a number of different exercises you can do on it as well to strengthen your core? AND, its only $40, totally affordable...BONUS :)

Check out their website to learn more about this amazing new friend of mine! http://www.tptherapy.com/