Tag Archives: form

What the heck is a Burpee Challenge??

Red Fox Burpee's 5

About two weeks ago an awesome fitness friend of mine, ShariFitness from ATL  put a challenge out there about doing this 100 Burpees in 100 days.  I was already on a pretty intense training program and declined until I saw so many of my friends doing it.  Of course, many of them have been already involved with the infamous “Burpee” and new full well the Love-Hate that it can bring.  Burpees are also called squat thrusts.  What ever you call them, they work!  Here’s how to do them:

  • Start in a standing position.
  • Go down into a squat with your hands on the floor
  • kick your legs and feet back ending up in a push up position
  • Jump back into a squat position
  • Jump up into the air with your hands doing a clap above your head

That’s Count 1!

*It’s important to remember to jump straight up, opening your body fully.   Also, To do these in as quick of a progression as possible, but you need to listing to your own body.  The point is to get healthy not hurt!  If you need to alter this program in any way, starting out a little slower, then make a careful note and progress from there.  You are in charge of your own workout!

Now, from what I understand, the challenge originally was put out there as doing progressive Burpees.  So, Day 1, you do 1 Burpee, Day 2 = 2 Burpees and so on.  Now of course my fitness buddies that I’ve met through BCx turned this into each day starting with day 1 you do 100 Burpees.  I’m trying to get my push ups better and added in 100 push ups on the side (I can’t do them with in my Burpee quite yet!).  Someone else added in 100 sledge hammers as well!

I decided to do them because after watching my friends do them, I realized they really didn’t take up very much time; 7-20min depending how familiar you are with these Bad Boys!  A Burpee is an AWESOME way to get someone going in fitness.  they really DO work!  Your heart goes way up, your muscle definitely feel it, and they improve muscle tone very quickly while burning fat! What more could you ask for, right?

Well, I must warn you, The burpee club is a special one!  The first time I was introduced to them,it was in the middle of an already intense training program and I almost threw up!  I thought they were from the Devil himself!  I couldn’t breath!  I was sweating everywhere!  The only reason I kept doing them was because I signed up for the work out and had to check in with the crew!  I couldn’t let them down and say I wimped out!  So, I finished in a very slow time frame.  What I found out though was, they were exactly what I needed.  After doing them in a work out routine on a 6-day-a-week basis for 4 weeks,  I became “good” at them.  Meaning, I could do them without throwing up!   With the challenge, I find that Brupees alone aren’t quite so bad.  They give me some energy afterward and I’m all warmed up.  I can do them anywhere and wearing almost anything-not a skirt of course or heels, but they are a great way to work out a little without ever leaving my “spot” where ever that is!

Which brings me back to the challenge.  This challenge-100 day/100 days is a great way to get moving and to do it anywhere!  Some of the best I’ve heard is during a lunch break or afternoon break at work.  Co-workers even egg each other on to get them done while on the job!  They only take about 10min on average and give quite the boost of energy!  Rather then going for that sugary sweet “snack” that is only going to harm you quite frankly, go do some Burpees instead!  You’ll feel better, have more energy and at least you’ll have a start to getting on a program!  After doing them for about a week, you’ll start to feel stronger.  You may never fall in love  with these (or maybe you will), but you will love the results!

I don’t have it yet, but I will be putting a video on here and my youtube channel so stay tuned!

To see how Burpees inhance an already great work out, take a look at my Training Work Out article.

A Point of View

The Son comes in and through and around!God reaches across the vastness of eternity to divinely stoop down & desires an intimate, loving, unconditional relationship with us.  He chooses to want us whether we ever return that love to Him or not.  As we spew and vomit our putrid selfishness all over His glory, He stays by our side…just loving us.  As we hang onto our hurts and shortcomings using them as excuses to stew in our lives…He patiently waits-understanding our pain.  He doesn’t show this to the world, He doesn’t expose what we do or where we are at…He just loves us; patiently desiring for us to turn our hearts to look in His direction even if for only a single moment.  He longs to lavish His love-perfect as it is, He longs to pour it out all over and in and through us.  In doing so, He stands us up to realize when we look in His direction for our strength, we can truly do anything!  It’s uncomfortable at best to step out with such awesome power running through us.  Knowing it’s really not of ourselves, but with each step, each breath, each ability is powered from Complete Power.  With this greatness comes a responsibility.  We are never able to be completely touched by such wonderfulness and keep it to ourselves.  It becomes our desire for all to taste the completeness and the healing that’s necessary for our finite spirits.  When we allow God Himself to touch all that is within us, we are able to tap into His perfect peace and completeness.  Full acceptance right where we are at-no matter how dark of a space it is.  We touch eternity through The One who always was, always is, and always will be.  The cure for all that ails us, is this Love that reaches through the space, through the time, through all the darkness and places it’s arms of Grace around us.  This Love carries us through it all, expecting nothing in return.  Why?  Why would such perfectness ever want anything to do with me and all that I’ve messed up, with all that I’ve hurt, with all my brokenness?  Why?  Because He wants to.  I can do nothing to earn it.  I can do nothing to lose it.  But we must ask for it.  When we do, He reaches through all to let you and I know…


For a Sexy Backside and Lower Body:

We all want to look our best but the honest truth is we will have to work at it!  The woman in this picture is earning the views of her backside by doing what it takes to keep it up where it belongs!  This work out isn’t just for women (I challenge any man to make it through it!), but it does target the areas we deem most problematic.  And so…make this a weekly stop to lift that derriere and get rid of the dimples!

This is a work out for improving your core.  The core is the basic of muscle-building and is important for EVERY activity you will ever do!  So take this one on and keep improving in this area!  It’ll be very worth it!

 Be sure to do a Warm up and Stretching before beginning this!

  • 50 Jumping Jacks
  • 15 Arm/Leg raises (for more advanced, add small weights in hands)
  • 30-60sec plank (increasing your time as you improve)
  • 25 side v-ups (R/L)
  • 25 crunches (for more advanced, add weights holding at upper chest)
  • 25 leg lowers (lay on the floor w/ arms over head, back flat to floor, and legs up in air.  Lower legs til almost touching floor then raise back up.

(Repeat 3x’s through-record time and adjustments.)   Time:__________  Adjustments:___________

One of the best derriere work outs I’ve done is the step/squat/back kick!  Wow, this thing works!  Stand on a step and step backward off of it.  Squat down on lower leg and lift back up while kicking backward!  I hate doing them, but I LOVE the results!  Go for it!  It will lift your bum!!  Do these as a set and record your time-but keep tight on your form!

  • 15 2-step stair squats holding a weight ball
  • 15ea Step/Squat/Back Kick (R/L)
  • 30-60sec Superman (increase time as you improve)
  • 30-60sec Plank (increase time as you improve)
  • 20 Squat w/ front kick

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

This combo really gets to the heart of our lower body!  Your heart rate will be up (guaranteed!!) and your leg muscles will be burning!  Work through that burn and keep your form!  This thing really works – working thighs, calves and back-sides!

    • 50 Jumping Jacks
    • 10 Skaters
    • 10 Plyo Jumps w/ band (or box)
    • 50 Jump Rope (jump in place)
    • 10 X-Squats (more advanced w/ 10lb weight ball)
    • 1 min wall sit

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Who’s watching you?

To know something and to do something are two very different things.  I know that I should get 7-8 hrs of sleep each night and drink 8-12 glasses of water each day, and yet I don’t do either!  For some “unknown” reason, it is not on my priority radar.  Yes, yes I know.  I’m in the health industry and don’t do something so basic as those two things, how can I tell you to do them?  Well, the truth is, I can’t.  At least not very well.  I can’t “preach” to you about all the benefits of getting 8 hours of sleep because I don’t know first-hand how it feels!  It would be like the old saying “Do as I say, not as I do!”  Ya…right!

When it comes to behavior, there is a common universal law, I will do as you do, not as you say.  Two things come to my mind when addressing this law and they both require the person in the mirror to be the responsible party (as I usually spin it!).

Always watching...

1.  I’m being watched:  I’m a woman, a friend, a wife, a mother, a daughter, a business owner, a public figure…there is no doubt that others are watching me.  What I do is important.  I would never want how I act and what I say to be a stumbling block to others.  I want to be an example.  This all started out for me when I had my first child.  As He grew, I grew too!  I needed to learn (and am still learning 🙂 ) to put into practice what I talk about and what I ask of him ( and now 5 others!).  There have been times when my kids have caught me getting angry and taking it out wrong, or using words that I shouldn’t.  In the midst of those moments is usually when God sees fit to have a pair of big brown or blue eyes stare at me in disbelief.  I haven’t always been great at being the beacon (again, God’s not finished with me yet!), but I do strive to get better and better.  Why?  Because like it or not, my actions affect others.  I don’t control those responses, but I do contribute to them.  And, therefore, I respect other people enough to abide by this universal law to the best of my ability.

How would it be if I was advising you on health and fitness and yet never worked out or only ate fast-food cheeseburgers all the time?  Not too good.  This Law applies to every area in our lives and we need to live our lives being fully aware that we were put here on earth with others!  This law is a wonderful thing!  Hear me out.  Accountability helps each and everyone one of us and without it, we don’t get nearly as much accomplished or make the lifestyle changes necessary for something permanent!  I’ve known this first-hand when it comes to business.  No accountability = failure.  This being watched can become an internal checking point that keeps us on track.

2.  Who I surround myself with is paramount:    This is the old adage, “You are what you eat!”, and “You are who you hang out with.”  I grew up hearing this one constantly.  “No you cannot have that person as you friend because they dress, behave, go to places (you name it…) that will lead you down the wrong path.” my mother would say.  All grown up now, I know that she was right!  If I associate with someone who is constantly lying, cheating, always late, or a heavy drinker etc., I will eventually become those things as well.  Rest assured, I will adapt to my surroundings.  This is what makes us quite unique and special, but can be a real hinderance if we are hanging out with the wrong crowd.

Let me spin this a little differently, because this doesn’t need to be one of the “deadliest sins” sort of thing. Take the activity of running for instance.  I decide that I need to get more active and want to start by running a few miles a day to make this new change in my life.  Typically what would happen is I would start out great and get some steam, but when the first few winds of pressure hit, I would revert back to a non-running lifestyle.  Why?  Honestly, I believe that people who want to make the changes have intentions that are good.  They do know they need a change.  They do know that they need to exercise.  So, what happens?  They forget to surround themselves with others that have made that change as well.  We need the support of others. Surrounding ourselves with what it is that we want to become, assures us that someone else is also looking out for us.  We need this because none of us can be up and at it all the time.  We have doubts.  We have insecurities.  We have plain ol days that make us wish we could crawl right back into bed!  None of us are strong enough to go it all alone.  We need someone in our corner so that we can stand up and turn our unwanted behaviors around, replacing them with quality instead.

So the next time you want to make a decision for some change in your life, take a look around you.  Are the ones around you encouraging you to have health, fitness, happiness, and growth in your life?  Are you that person for others?  None of us were put here alone, we were meant to “encourage one another in brotherly love.”  Whatever that decision is that is requiring change in your life, get the support of surrounding yourself with where you want to go and who you want to become!  You will be that much closer to making it permanent in your life!!

Fat or Phat? Which do you choose


My son wants to play Football…whoa!  Now as a mom, this scares me.  Hold on now-stick with me!  He’s 10, my youngest of 6 (yes you heard me right!) and my second boy.  I haven’t had to deal with this issue much because my boys are these high energetic, active, muscle bound-no fat kinda kids!  When the question came up of “Can I play Football this year?” I simply gave the answer I always give…no you won’t make-weight. ( I know you guys out there are scolding me right now :)) but this is not my youngest son’s 1st go round with me and he know what I do for a living–exercise, fitness, and weight loss.  So, logically he asked “What do I need to do to gain weight?”  What?!  He’s not suppose to be that smart.  But when I saw how determined he was and how my husband said that I’m not letting him grow up (What?!?! again!), well I had to reconsider!  What he was asking was what I deal with on an almost daily basis with adults only in reverse.  The fact that he needed this advice is good.  Too many children have to deal with the life-long scaring of being on the other end of the spectrum.  Many of his classmates who also want to play are dealing with the weight cut-off limit as well but on the high side–they weigh too much! They are the same age and are in jeopardy of not playing football as well because they can’t get beneath the 140 lb mark!  (and these are the ones he will be getting hit by!! Can you see why I am nervous??)

Since gaining and losing are the same coin (different sides) I thought I would share some “rules” on the subject.

  1. Calories in vs Calories out:  It’s simple math.  2000 calories in and only 1500 burned up or used in a day and you WILL gain weight.  Your body will store the excess weight as fat for later use.  When losing weight, you want to increase the amount of calories burned in the form of exercise and activities and therefore, increase your muscle mass (Which by-the-way increases your metabolism!).  When trying to GAIN weight, you want to choose wisely on what you eat but INCREASE your caloric intake and increase your activity level at the same time.  You want the ability to build muscle and by increasing your exercise daily you will do that.  To get bigger however, you either have to have a fat storage already there to turn into muscle OR you have to fuel the energy being used.  When On a program like this, you want to make sure that your amount of protein intake is fairly high.  Protein is what helps speed the repair of muscle tissue.  so, after a strenuous work out, be sure to have a significant amount of protein!
  2. What we eat determines Fit or Fat:  Potato Chips, fast foods, greasy deep-fried foods will help you to gain weight, but gaining fat  and filling up our arteries isn’t the idea!  Wanting to get fit and healthy means choosing foods that will feed your body for energy,  muscle growth and keep your immunity system fit.  We need vitamins (for cell rejuvenation), carbs (for energy production) & proteins (for muscle repair and building).  When we are bumping up our exercising, it’s important to have both high quality and high quantity of protein in our diets!  This is best achieved having a protein intake after we work out for quick recovery and repair of our muscles.  Good sources are tuna, salmon, eggs, soy and whey.  Even with these foods, sometimes it’s easier to grab a quick protein shake that’s already ready to drink on the go like a Chocolate Fudge Protein shake or adding Protein Powder to your favorite homemade kind.  Either way, it’s important for your muscles to give them the protein they need.  Also, whether losing or gaining weight we still need some fat consumption.  It’s the type of fats that you choose that are important!  Monounsaturated or Polyunsaturated fats are the healthiest for us and mainly come from vegetables.  Nuts (Almond are my favorite!), avocado’s, and certain oils such as olive, canola or peanut oils, when used in moderation, are good for our systems and necessary for healthy skin & hair, and acts as a carrying agent for vitamins A, D, E and K.  Our bodies do not manufacture Essential Fatty Acids which aid in the regulation of blood pressure.  Essential fatty acids also help to regulate cholesterol in your blood.  Fats also provide satiety because they slow down the rate of your stomach emptying out.  Trans fats and saturated fats are what we are to avoid no matter if we are gaining or losing.  “Researchers have conservatively calculated that trans fats alone account for at least 30,000 premature deaths from heart disease every year in the U.S.” (Fitness: The complete Guide edition 8.6.6 pg 478 ) Word to the wise:  Read Your labels!!
  3. How often we eat is soooooo important:  We live in a culture that is telling us “3 square meals a day!” But nothing could be further from the truth!  Our bodies need to be fueled throughout the day.  One of the reasons that we are gaining weight is that we have been programmed that “it’s not time to eat” even though our bodies are telling us they need fuel!  We wait and get overly hungry then gorge ourselves because we scarf down wrong choices and way too fast!  We are meant to feed ourselves 5-6x’s a day!  Yup!  Every few hours we are to give our bodies something that they can use for energy to keep us going.  Now before you take this to stuff yourself constantly throughout the day, take note…we are to have portion control here!  This does not mean we are to sit down and have 3 course meals 5-6x’s a day.  It means that we are to have small amounts of food like an apple and a 1/2c granola, or whole wheat crackers and some tuna, or a small protein shake-those are ‘meals'(These are general ideas).   Small amounts that our bodies can use up and not store as fat.  This is true whether gaining or losing.   A key for the losing weight aspect here is to eat slowly.  Enjoy the foods and let your body become aware of when it is full-this is a process that takes up to 20 min.  So, don’t rush in for those seconds or for another helping…wait and see if your body tells you that you are full (or at least not hungry anymore!!  Being ‘stuffed’ is NOT a feeling we are striving for!)
  4. Taking supplements to know for sure:  It is almost impossible to get all the nutrients that your body needs from food alone-especially if you are on a diet and increasing your exercise.  There are also other factors that won’t allow us to get the nutrients that our bodies need such as:  a.)  we can’t always get 5-6 small meals a day,  b.)  our bodies have a difficult time digesting and absorbing these important nutrients from food, c.)  our farming techniques have depleted our soil, toxins and free radicals have caused our foods to be lower in nutrients then in the early 1900’s  d.) Periods of higher training requires our bodies to need more nutrients.  There are lots of supplements out there.  But remember:  Always consult your doctor before and while you are on a supplement program.  One of the best vitamin and mineral supplement that is 100% Natural, 100% Organic & 100% plant derived is Double X from Nutrilite.  This company has been around for over 70yrs and have led the way in dietary supplements advising even our US Government-changing how we look at food!
  5. Water, water, & more water:  It’s important to allow our bodies the water that it needs.  Our bodies are made up of up to 75% water and we lose much of that during our regular activities throughout the day let alone when bringing on some strenuous exercise and activities!  A 10% reduction in body water means sickness for us and a 20% reduction can mean death!  Water aides in the transport of important energy, aides in recovery from work outs, and rejuvenates your cells.  Water flushes out the toxins that our bodies produce from working out and speeds up the recovery time.  So, don’t neglect taking in large amounts (at least a gallon a day when working out) of this important substance!

So, whether losing or gaining there are some rules to go by to be healthy and fit no matter what your fitness goals are!  We don’t want to lose just to be ‘skinny’ without health and neither do we want to be ‘big and fat’!   Being healthy, fit,and our ability to be active and up for the challenges life brings our way is what we want to strive for!

As for my 10yr old son, well he’s all signed up for Football and is just 60lbs (the cut off is 59 or less!)  He’s working hard on gaining some good quality weight-at least a couple of pounds.  We are really looking forward to watching him play!