tag:blogger.com,1999:blog-55063574414224721492024-02-19T01:58:31.862-08:00Burn and Fuel WomenBurn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.comBlogger35125tag:blogger.com,1999:blog-5506357441422472149.post-57796761016965161952013-07-20T10:54:00.000-07:002013-07-20T13:48:23.158-07:00Bodyweight Series: Squats<div class="MsoNormal" style="margin: 0in 0in 0pt;">
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<b style="mso-bidi-font-weight: normal;">Lord, Please Make My . . . Smaller/Bigger/Tighter</b><br>
We as women are a pretty self-conscious bunch, especially when it comes to our bodies. There's always something on our person that we want to be smaller. Or bigger. Or tighter. Or rounder. Regardless of what change in shape, size, or texture we want, I would venture to say that {in my non-expert opinion} I think I know exactly which body part we all want to change.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">The Batootie</b>. <o:p></o:p></div>
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The butt, bum, derriere, trunk, badonkadonk, bottom, tush, rear, or in my family's case {thanks to my dad's Polish background...} the doopa. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">When You Wish Upon the Butt Genie<o:p></o:p></b></div>
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Whatever it is that you affectionately call your posterior, I doubt that you would call it strong.<span style="mso-spacerun: yes;"> </span>That’s probably not something you would have thought to wish for if the Butt Genie were to show up on your front door step.<span style="mso-spacerun: yes;"> </span>Why should you want a strong butt? Because a strong butt means a smaller, tighter, non-jiggly butt…which I KNOWis what you want!<o:p></o:p></div>
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The Butt Genie would like to make your wish come true! With a wave of his hands and an “Abra, Kadabra, Alakazaam!”, he gives you…<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">The Squat<o:p></o:p></b></div>
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Squats are the essence of functional movements for us bipedal people.<span style="mso-spacerun: yes;"> </span>We squat to pick up children and dropped keys.<span style="mso-spacerun: yes;"> </span>We squat when going from a sitting to standing position. Heck, my 1-year-old squats constantly as he has recently started walking and loves taste testing everything on the floor {I pick it up, it goes in my mouth, I drop it, I pick it up again…}<o:p></o:p></div>
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Squats are vital in maintaining healthy backs, knees, and hips. And butts!<span style="mso-spacerun: yes;"> </span>It’s a simple yet super effective move to strengthen your entire core, increase mobility and flexibility, and lift, lift, LIFT that doopa!<o:p></o:p></div>
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I can honestly say that I have definitely noticed a huge difference in my tush and hamstrings in only a few months’ time of doing squats on a regular basis.<span style="mso-spacerun: yes;"> </span>It’s easier to pick up my boys, grab things off the ground or in low cabinets, and do yard work.<span style="mso-spacerun: yes;"> </span>Going up two flights of stairs every day at work is cake.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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My pants fit way better in the back side.<span style="mso-spacerun: yes;"> </span>I have one pair of work pants that make me chuckle because I can’t actually say they’re bigger in the butt on me now.<span style="mso-spacerun: yes;"> </span>Truth be told, they’re actually tighter around the <i style="mso-bidi-font-style: normal;">upper</i> part of my butt and loose in the <i style="mso-bidi-font-style: normal;">bottom</i> part.<span style="mso-spacerun: yes;"> </span>I just laugh and think, “My butt may be getting bigger…but at least it’s more lifted!”<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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So let’s drop it!<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><a href="http://support.gymfu.com/manual/gymfu-posture/" target="_blank">How to Squat</a></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF2ETATIQgBbWeImMovww6SN_Y_MSTx4kXUerk7KX7AKFr9ySJbJvEyjrqCOUIGKPrtGuiZ-9hHcsGTbyo7e3b6GIMj-Xc4d5x6-MJEN4KE-4KOZiS1FAlEGJVPyMF1gPhm62H5btFYRk/s1600/Squat+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF2ETATIQgBbWeImMovww6SN_Y_MSTx4kXUerk7KX7AKFr9ySJbJvEyjrqCOUIGKPrtGuiZ-9hHcsGTbyo7e3b6GIMj-Xc4d5x6-MJEN4KE-4KOZiS1FAlEGJVPyMF1gPhm62H5btFYRk/s1600/Squat+1.png"></a></div>
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•Start with feet shoulder width and slightly toed out.<o:p></o:p></div>
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•Keep the head up.<o:p></o:p></div>
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•Maintain the lumbar curve of the lower back.<o:p></o:p></div>
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•Keep the midsection tight.<o:p></o:p></div>
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•Send the butt back and down.<o:p></o:p></div>
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•Keep the pressure on the heels.<o:p></o:p></div>
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•Delay the knees forward travel as much as possible.<o:p></o:p></div>
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•Lift the arms as the butt drops down.<o:p></o:p></div>
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{Thighs should drop “below parallel”}<o:p></o:p></div>
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•Squeeze the glutes and hamstrings to rise.<o:p></o:p></div>
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•Stand tall at the top*<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">Squat Variations<o:p></o:p></b></div>
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<i style="mso-bidi-font-style: normal;"><a href="http://eas.com/training/strength/push-jerk-barbell" target="_blank">Front Squat<o:p></o:p></a></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ90Gp8d7iDVAQSWMAJMxAc6rPJ_a4adgqWi2EsIvSwVLEyBcga83LTIlCEkx0J3SzywtlBSi0_DxIbsOefzlpVjmN2w5gLPC3qDD18D1Pta_6ha2L1XhNXa69ZBLRHBNOikVUg8lh0iM/s1600/front_squat_barbell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" iya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ90Gp8d7iDVAQSWMAJMxAc6rPJ_a4adgqWi2EsIvSwVLEyBcga83LTIlCEkx0J3SzywtlBSi0_DxIbsOefzlpVjmN2w5gLPC3qDD18D1Pta_6ha2L1XhNXa69ZBLRHBNOikVUg8lh0iM/s320/front_squat_barbell.jpg" width="320"></a></div>
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Add weight to your squats by using a barbell, dumbbells, kettlebell, child, dog, bag of sand…anything!<span style="mso-spacerun: yes;"> </span>The front squat allows your torso to remain more vertical, but the movement does not target the hamstrings and glutes as directly as the back squat.<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;"><a href="http://blog.healthination.com/" target="_blank">Back Squat<o:p></o:p></a></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje1mmyMMg68MBPZyfVm2my7ilijp1vEcB5Jb4-C_no-uLmJ0DtJ7x8Ou5NU9v_XDZNasOR9r6t-lHLUP4n439hzKkXfvdh2MPHandnGar34OAQy9f6Z7Tq9Tp3fZcxaP3d_L5LmVtnIXA/s1600/Back_Squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" iya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje1mmyMMg68MBPZyfVm2my7ilijp1vEcB5Jb4-C_no-uLmJ0DtJ7x8Ou5NU9v_XDZNasOR9r6t-lHLUP4n439hzKkXfvdh2MPHandnGar34OAQy9f6Z7Tq9Tp3fZcxaP3d_L5LmVtnIXA/s320/Back_Squat.jpg" width="320"></a></div>
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Same as front squat but instead of weight being in the “front rack” position, the weight is behind.<span style="mso-spacerun: yes;"> </span>Typically, one should be able to back squat a higher weight load compared to their front squat.<span style="mso-spacerun: yes;"> </span>This movement targets quads, hamstrings, glutes, calves, and abs.<span style="mso-spacerun: yes;"> </span>However, back squats can be a little more taxing on your spine.<o:p></o:p></div>
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<a href="http://www.muscleandfitnesshers.com/training/other/get-short-circuit-sexy" target="_blank"><i style="mso-bidi-font-style: normal;">Overhead Squat</i><o:p></o:p></a></div>
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Dubbed the “ultimate core exercise” by CrossFit’s Greg Glassman, the overhead squat is an extremely challenging movement.<span style="mso-spacerun: yes;"> </span>Elbows are locked out as you hold the weight up while you squat.<o:p></o:p></div>
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<i style="mso-bidi-font-style: normal;"><a href="http://www.shape.com/fitness/workouts/12-ways-spice-your-squats-better-results?page=3" target="_blank">Single Leg or Pistol Squat<o:p></o:p></a></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHVJisJmC9l8x857iCN1j4ZjUzemRF7PuBuUjhilt0KmBPiOzLoXpR7AUzv4S6JmygBLKbH8G-kcE9Zp6JoX1YtcEweK97Bj6xD9LjZ0fVD9gui0Kjh3q2rFl232OGhWHLUzwyZB56S5k/s1600/pistol-squat-420.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" iya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHVJisJmC9l8x857iCN1j4ZjUzemRF7PuBuUjhilt0KmBPiOzLoXpR7AUzv4S6JmygBLKbH8G-kcE9Zp6JoX1YtcEweK97Bj6xD9LjZ0fVD9gui0Kjh3q2rFl232OGhWHLUzwyZB56S5k/s320/pistol-squat-420.jpg" width="320"></a></div>
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This one really tests your balance!<span style="mso-spacerun: yes;"> </span>I couldn’t do these just a few months ago. I tried last week for the first time and was super stoked that I could do them without falling over and feeling like a fool.<span style="mso-spacerun: yes;"> </span>You can start by using a chair to help you balance.<span style="mso-spacerun: yes;"> </span>To make it more challenging, try to get your butt as close to the ground as possible. <o:p></o:p></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Lots of love, Dawn</div>
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*http://www.rebelfitnesssquamish.com/2011/11/12/the-squat-test-and-foundation-for-functional-movement/<o:p></o:p></div>
Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-32163513361834387892013-07-19T15:22:00.001-07:002013-07-19T15:23:52.794-07:00No Boundaries. Stop stereotyping.<div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b>She's such an inspiration! </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b>Ladies, don't be afraid to lift, climb, push, drag, carry, pull, & swing. Push yourself to a new fitness level, eat more, lean out and build muscle! </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b>You're not going to look like a guy unless you're taking some sort of drug supplements. I promise. </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b>Strong and muscular women is the new "skinny" right?! ;) </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b> ~Inspirational and motivational thoughts coming your way, with love from Mel! </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b><br></b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><b>Read this awesome article! </b></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><a href="http://m.utsandiego.com/news/2013/Jul/18/crossfit-camille-leblanc-bazinet/2/">http://m.utsandiego.com/news/2013/Jul/18/crossfit-camille-leblanc-bazinet/2/</a></div><div style="font-family: '.Helvetica NeueUI'; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); "><br></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-64345893743602114462013-07-19T09:22:00.001-07:002013-07-19T09:28:04.717-07:00Burn of the Day {7.19.13}<b>It's one hour and 20 minutes of torture, but your body will thank you and reward you for it! Take breaks as needed.... It's Ok, I promise! </b><div><b>Stay fit and healthy ladies (and men) by exercising and eating healthy! Still allow yourself your cheat meals/drinks and still enjoy the pleasures in life, but in moderation! ;) <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTVsA-sl6AhvGVUrQDaTUKR8Fqq0j08oBQ98b-BHWi_f7R-DXcu2NGW9zVf2u_UMrw8bgJrdW6iyPd4hE8pmN5Fla4wnzwBjzjFlWT1pba02Eu8VR8yh71koJrtW1dPHpi5t2MMBbirw/s640/blogger-image-1983801017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTVsA-sl6AhvGVUrQDaTUKR8Fqq0j08oBQ98b-BHWi_f7R-DXcu2NGW9zVf2u_UMrw8bgJrdW6iyPd4hE8pmN5Fla4wnzwBjzjFlWT1pba02Eu8VR8yh71koJrtW1dPHpi5t2MMBbirw/s640/blogger-image-1983801017.jpg"></a></div></b><div class="separator" style="clear: both;"><br></div></div><div class="separator" style="clear: both;"><b>My post-workout omelette: four egg whites, one yolk, fresh basil, green onion, grape tomatoes, red bell pepper, minced garlic, cooked with EVOO, topped with one small avocado. It was so delicious and very satisfying. </b></div><div class="separator" style="clear: both;"><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr0U_ctKlYMBFqMId7GWNWhQM6Q-w_JEg1JItiwDFogg24VDK_4Rg3sf1NtJTwk4kVtf3cVKHjXmsDG3eHpDO9o8jjolHMz54qG4oxEDzg_DpiHqyUpSvW28ZsQiYzfALtJU81S976-D8/s640/blogger-image--2052736407.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr0U_ctKlYMBFqMId7GWNWhQM6Q-w_JEg1JItiwDFogg24VDK_4Rg3sf1NtJTwk4kVtf3cVKHjXmsDG3eHpDO9o8jjolHMz54qG4oxEDzg_DpiHqyUpSvW28ZsQiYzfALtJU81S976-D8/s640/blogger-image--2052736407.jpg"></a></div></b></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-47905368054988124552013-07-18T19:34:00.001-07:002013-07-18T19:34:59.803-07:00Burn of the Day {7.18.13}<b>Get it in ladies! </b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXrkII2yvMZBoRSs5sXnOAr0ydLQUOMcZUacDIpnv_ZhNzc3_0Iw1OBu-5xJfozBz2L6I9tBW5kz9ZrRPQzBR6P6EaOEtUeGu9YwQeONICusoUQBkv-KAe6_W6-VosGn6lMm6MI00X2U/s640/blogger-image-1207016944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgXrkII2yvMZBoRSs5sXnOAr0ydLQUOMcZUacDIpnv_ZhNzc3_0Iw1OBu-5xJfozBz2L6I9tBW5kz9ZrRPQzBR6P6EaOEtUeGu9YwQeONICusoUQBkv-KAe6_W6-VosGn6lMm6MI00X2U/s640/blogger-image-1207016944.jpg"></a></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-11910001850677059482013-07-17T19:03:00.001-07:002013-07-17T19:03:44.312-07:00Burn of the Day (7.17.13)<b>Burn baby burn and sweat like crazy! </b><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1eQzGlZ_LizvMAeyGbfjfqJhYnGq-8LlsC7C4_DxaevLd7MZeU-poBapkF7w9Ab_pVXOm392p6lw_MUqKkrKgwozx-dmKqe5OdcTIWgAsxnWL_HiFZRwlIwrN5QeTEutPkHff1UxMXI/s640/blogger-image--144895811.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><b><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1eQzGlZ_LizvMAeyGbfjfqJhYnGq-8LlsC7C4_DxaevLd7MZeU-poBapkF7w9Ab_pVXOm392p6lw_MUqKkrKgwozx-dmKqe5OdcTIWgAsxnWL_HiFZRwlIwrN5QeTEutPkHff1UxMXI/s640/blogger-image--144895811.jpg"></b></a></div><br></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-32440542213512150542013-07-16T13:22:00.001-07:002013-07-16T13:22:40.313-07:00Kicked My Own Butt! (7.16.13)I was in Canada for 10 days on a missions trip with my church youth group. I brought my workout clothes thinking I would actually have time to workout. Who was I fooling?!?? There was absolutely no down time to workout. <div><br></div><div>My days started at 5:30am waiting in line to take a shower. My days didn't end until around 1:00am. I was literally running on fumes each day. <div><br></div><div>After driving 20 hours back home (I drove 16 out of the 20 hours), I decided to take another two days off to SLEEP! Oh how I missed sleep and my own bed. </div><div><br></div><div>With that being said, I took 12 days off from working out! That's a lot when you're used to working out 5-6 days a week. My motto for my workout this morning, was "go big or go home." I had a love hate relationship with my workout today, but I'm so glad I did it. </div><div><br></div><div>Keep moving friends! Even though I was walking non-stop on my trip and we even went on two hikes, it still wasn't good enough! Our bodies need to do more than just walking. </div><div><br></div><div><br></div><div>Mel's WOD/BOD:<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmXNYzJwZqkJr7n7g_yigKHopUuvy9MBDuZtv1b-Ba0cvRQV0UcyDZ-5Taovd3pqKT6TE4Xs1wpSLS3UhM1_UaJBII80psBCEhQuzgw1s8CU_feM-yVERVJqqImwtiLONGY_dOUJ6w6vg/s640/blogger-image-175845555.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmXNYzJwZqkJr7n7g_yigKHopUuvy9MBDuZtv1b-Ba0cvRQV0UcyDZ-5Taovd3pqKT6TE4Xs1wpSLS3UhM1_UaJBII80psBCEhQuzgw1s8CU_feM-yVERVJqqImwtiLONGY_dOUJ6w6vg/s640/blogger-image-175845555.jpg"></a></div></div></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-36470690878973224012013-07-16T06:13:00.001-07:002013-07-16T06:13:28.195-07:00Burn of the Day 7/16/13<div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLMMozcCfF1szPwXNQf3Qx5YiRxZqVaSEB1v4zl4Wv0knHP8PL9c2VT2PZnfTcPV_thianWRlj4h2As0g0nuss4lYwNF8GXSvUlA8fOKRHEN02TMT7TLmb94FEoe7sYPevaWNcbfd62Ew/s640/blogger-image-1071495992.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLMMozcCfF1szPwXNQf3Qx5YiRxZqVaSEB1v4zl4Wv0knHP8PL9c2VT2PZnfTcPV_thianWRlj4h2As0g0nuss4lYwNF8GXSvUlA8fOKRHEN02TMT7TLmb94FEoe7sYPevaWNcbfd62Ew/s640/blogger-image-1071495992.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Good morning! I used my barbell for the overhead squats. If you don't have a barbell, you can use any weights...a kettlebell, dumbbell, son, or daughter! Be creative! Or you can do squats without the added weight. Post time to comments!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHZ9wOoi3LKi4GcsqZoKUUt0iDYKeWVHsYEII8GDe2MDCAILSO8XQPmFBEaFOZcKnbbozAlucGXujdMs3BlYvqMMig9BQ4l5ZtMOwYVXqNA1JFc47I9lkGvhhgVONI0gnVfIqAhRkRuI/s640/blogger-image-31826515.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHZ9wOoi3LKi4GcsqZoKUUt0iDYKeWVHsYEII8GDe2MDCAILSO8XQPmFBEaFOZcKnbbozAlucGXujdMs3BlYvqMMig9BQ4l5ZtMOwYVXqNA1JFc47I9lkGvhhgVONI0gnVfIqAhRkRuI/s640/blogger-image-31826515.jpg"></a></div><br></div><br><div class="separator" style="clear: both;">Workout courtesy of www.crossfit.com</div><div class="separator" style="clear: both;">Image courtesy of www.crossfitbattlefield.com</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-6830656112866975042013-07-15T08:57:00.001-07:002013-07-15T08:59:15.961-07:00Burn of the Day 7/15/13<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsHdA2eQmvP8zDqfPksGQ-i-A3jY5409DG7uWj4KMg30BGf1Ly5RUQc1GhO0Be1D3aRUW_MeOfDoqh0oCWuiGB9vsy5eL7-BhMHthm9LvqZ3LqCK6z5Gy5gEr_oA-1hfsLCaWWBPgrMEY/s640/blogger-image--1962866250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsHdA2eQmvP8zDqfPksGQ-i-A3jY5409DG7uWj4KMg30BGf1Ly5RUQc1GhO0Be1D3aRUW_MeOfDoqh0oCWuiGB9vsy5eL7-BhMHthm9LvqZ3LqCK6z5Gy5gEr_oA-1hfsLCaWWBPgrMEY/s640/blogger-image--1962866250.jpg"></a></div></div><div>3 Rounds</div><div>15 Hang Power Cleans {65, 45, or 25 lbs}</div><div>15 Burpees</div><div><br></div><div>Workout courtesy of www.crossfitmom.com</div><div>Image courtesy of catalyst-strong.com</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-83951406252750876832013-07-12T09:55:00.001-07:002013-07-12T09:56:46.916-07:00Burn of the Day 7/12/13<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfXchmGNnlmKP4a_cJadWd8FlsB5MQrTU6a-ajqb1rfDY9JOn95H4H-El1mwvKO_77H5eHYAO21EQqN6y5kT7oU73VUXj1GmpQnSGbw3GtEQOZvM20kf9-MzZJ6UCd3sBkmkyzHut61iw/s640/blogger-image-577427264.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfXchmGNnlmKP4a_cJadWd8FlsB5MQrTU6a-ajqb1rfDY9JOn95H4H-El1mwvKO_77H5eHYAO21EQqN6y5kT7oU73VUXj1GmpQnSGbw3GtEQOZvM20kf9-MzZJ6UCd3sBkmkyzHut61iw/s640/blogger-image-577427264.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">4 Rounds For Time:</div><div class="separator" style="clear: both;">20 Pistol Squats</div><div class="separator" style="clear: both;">10 Push-ups</div><div class="separator" style="clear: both;">5 Burpees</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Post time to comments!</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-53826477914516641062013-07-10T18:45:00.001-07:002013-07-10T18:50:28.436-07:00Burn of the Day 7/10/13<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUyKIlOsjb1lDP8x-DlLDd-gfQMEi5ac6IoOzcCg-gvswytqQhIAwaZQaIiKi52-aEImJ84h9-JhnAZ9oviG4Oyig4Jqeh-hxbO69YWq8ZqpSXlnvBETYrd5wa8EQo4XABafZtxLhaYc/s640/blogger-image-689915218.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUyKIlOsjb1lDP8x-DlLDd-gfQMEi5ac6IoOzcCg-gvswytqQhIAwaZQaIiKi52-aEImJ84h9-JhnAZ9oviG4Oyig4Jqeh-hxbO69YWq8ZqpSXlnvBETYrd5wa8EQo4XABafZtxLhaYc/s640/blogger-image-689915218.jpg"></a></div><br></div><div><br></div>AMRAP {As Many Rounds As Possible}<div>5 minutes</div><div>15 Overhead Lunges {20 lbs}</div><div>15 Kettlebell Swings {20+ lbs}</div><div><br></div><div>Image courtesy of www.c<span style="font-family: '.HelveticaNeueUI'; font-size: 15px; line-height: 19px; white-space: nowrap; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">rossfitblackhawk66mil.com</span></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-29528792343829675352013-07-08T14:48:00.003-07:002013-07-08T14:50:44.619-07:00Burn of the Day {BOD} 7/8/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz-mW2nO7JyVf7xJLluR5QC59kexbOPmnw6kG5yG4-Pc0FNFumKZqtlBPRLwwNPUJL0TJN8gVFlJuu0kUqNy7Dxg6EnaVpYshPdLHFoNwXmgneGWJpPYqeM0F-QoL_mqiCVtKv9oT_a2o/s1600/crossfit+mom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz-mW2nO7JyVf7xJLluR5QC59kexbOPmnw6kG5yG4-Pc0FNFumKZqtlBPRLwwNPUJL0TJN8gVFlJuu0kUqNy7Dxg6EnaVpYshPdLHFoNwXmgneGWJpPYqeM0F-QoL_mqiCVtKv9oT_a2o/s400/crossfit+mom.jpg" width="305" /></a></div>
<br />
<br />
"Faith"<br />
<br />
3 Rounds of:<br />
Burpees<br />
Power snatch, 20 lbs<br />
Box jump, 18" box<br />
Thrusters, 20 lbs<br />
Pull-ups<br />
<br />
Same format as CrossFit's <i><a href="http://www.crossfit.com/mt-archive2/004588.html" target="_blank">Fight Gone Bad</a></i> workout. In this workout, you move from each of 5 stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset of stop between exercises. The athlete must move to next station at the end of each minute. One point is given for each rep. Post score to comments!<br />
<br />
Lots of love, Dawn<br />
<br />
<span style="font-family: Helvetica; font-size: x-small;">Workout courtesy of cfmamas.blogspot.com</span><br />
<span style="font-family: Helvetica; font-size: x-small;">Image courtesy of <a href="http://crossfiteastsac.com/" target="_blank">CrossFit East Sacramento</a></span>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com1tag:blogger.com,1999:blog-5506357441422472149.post-89530467150403228712013-07-06T11:27:00.000-07:002013-07-06T11:31:22.141-07:00Cardio Makes You Fat<em>I saw this article on </em><a href="http://health.yahoo.net/experts/yahoo-spotlight/why-your-cardio-routine-making-you-fat" target="_blank"><em>Yahoo Health</em></a><em> today and thought it was pretty thought-provoking. Your thoughts? Written</em> <em>by Jim Karas, a four-time New York Times bestselling author and weight-loss professional...</em><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvRiT2OuL3bAsUfLYzm8PVkq7hYUZZ431w-hMS-abPI8dRpDTpEGS60l9aA7j3AbBUdHxWHmrvpcpcQxRqBk9QZwO8sktRRG9r5WTJX-ASXWzc3xd3X0mhMg23Ofs4Fv12UqqAuzDKdDQ/s1600/elliptical.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvRiT2OuL3bAsUfLYzm8PVkq7hYUZZ431w-hMS-abPI8dRpDTpEGS60l9aA7j3AbBUdHxWHmrvpcpcQxRqBk9QZwO8sktRRG9r5WTJX-ASXWzc3xd3X0mhMg23Ofs4Fv12UqqAuzDKdDQ/s320/elliptical.jpg" width="320" /></a></div>
<br />
Are you interested in gaining weight? If you are, perform cardiovascular exercise, and a lot of it.<br />
<br />
Are you interested in losing weight? Then you should cut back on classic cardiovascular exercise. Shun it, even. Abolish it. Throw out your treadmill or better yet, give it to someone you don’t like as cardio doesn’t work if your goal is long-term weight loss. There truly is only one reason to exercise: To increase your metabolism in order to burn more calories 24 hours a day, seven days a week. What is the only style of exercise that accomplishes that goal? Strength training. Increasing your metabolism through strength training is the key to successful, permanent weight loss.<br />
<br />
Why? Because a classic diet coupled with cardiovascular exercise will result in weight loss, but <a data-rapid_p="1" href="http://www.humankinetics.com/excerpts/excerpts/physical-benefits-of-the-metabolic-diet">it will come at a cost</a> as 60% of the weight loss will be fat (that's good!) while the remaining 40% will come from muscle (that's really, really bad!).<br />
<h3>
<strong>Natural Muscle Loss After Age 20</strong></h3>
You never want to lose lean muscle tissue. It's simple mathematics. <br />
<ul>
<li>One pound of muscle burns six calories per pound per day.</li>
<li>One pound of fat burns two calories per pound per day.</li>
<li></li>
</ul>
That four calorie difference may not sound like much, but for most people, that’s the difference between living lean and living obese and even morbidly obese (defined by those who are 100 or more pounds overweight). <br />
<br />
To further complicate things, after the age of 20, the average person loses one-half to seven-tenths of a pound of muscle a year. That’s 5 to 7 pounds a decade. <br />
<br />
As women approach menopause, the rate at which they lose muscle doubles, which is why so many women begin to gain weight right around that time of life.<br />
<br />
After the age of 70, the average person loses 3 pounds of muscle—per year! And you wonder why some of our formerly lean celebrities blow up before our eyes. Did I hear William Shatner? Come on, did young Captain Kirk look like he had a weight problem?<br />
<br />
Why is this weight gain happening? It's simple—muscle loss. When you lose muscle, your metabolism is destroyed.<br />
<br />
You are also decimating your metabolism by dieting without exercise or dieting with cardio. Your successful weight loss formula is dieting plus strength training. Period.<br />
<h3>
<strong>How Cardio (Negatively) Effects Your Body</strong></h3>
In 2007, my book <a data-rapid_p="3" href="http://www.amazon.com/The-Cardio-Free-Diet-Jim-Karas/dp/1416585966" target="_blank"><em>The Cardio-Free Diet</em></a> was published and went on to become a <em>New York Times</em> best seller. The original title of the book was CARDIO KILLS, and to this day I believe that was a far more effective representations of my opinion. That book represented a revolutionary, highly controversial approach to exercise, which continues to gain a huge following. I firmly believe that classic cardiovascular exercise is a total waste of your time because it has adverse effects on your body in the following ways:<br />
<ul>
<li><strong>Your Joints: </strong>An article about <a data-rapid_p="4" href="http://www.nytimes.com/2006/12/19/health/19brody.html?pagewanted=all&_r=0">"boomeritis" in <em>The New York Times</em></a> reveals that the number two reason baby boomers visit their doctor is because of an exercise-related injury, most of which are attributable to the punishing nature of classic cardio.</li>
<li><strong>Your Posture:</strong> Do you really want the rounded shoulder, chin jutting alignment of a runner, stair stepper or spin fanatic?</li>
<li><strong>Your Immunity: </strong>Want to get sick and tired? Blast the life out of your immunity, which is what happens <a data-rapid_p="5" href="http://ivs.org/yabb/YaBB.pl?num=1255618275">after 20 to 30 minutes of classic cardio</a>. Why do you think so many marathon runners get sick post event or during training?</li>
<li><strong>Your Lungs:</strong> A brilliant article by <em>Men's Health</em> called <a data-rapid_p="6" href="http://www.menshealth.com/health/effects-air-pollution" target="_blank">“Dying Breaths”</a> proved that while exercising in a heavily polluted area, such as Central Park or along Lake Shore Drive in Chicago (my hometown), you are gulping down <em>gallons</em> of toxic air. You might as well put your mouth over the exhaust of your car as that is the quality of what you are breathing. Just think of what those toxins are doing to your insides? How about the wrinkled, gray pallor of most runners’ faces. Ever wonder why?</li>
<li><strong>Your Shape:</strong> If you are shaped like a pear and do manage to lose a few pounds with cardio, what do you end up looking like? A smaller pear. This won’t get me out of bed and into the gym with gusto as cardio does nothing to change your body’s composition and often results in a big old muffin top from all the stress.</li>
<li><strong>Your Muscle:</strong> After 20 to 30 minutes, most classic, steady state cardiovascular exercise begins to chew up your precious, calorie-burning muscle. Shocking to realize that something you believed was the ultimate weight<em>-loss</em> tool ends up being the ultimate weight<em>-gain</em> tool because the moment you chew up that muscle, you are in a metabolic free fall.</li>
</ul>
But wait, there is one thing cardio doesn’t kill—your appetite. Go out for a run, burn a few calories, and then come back and eat up twice as many calories. Translation: Weight (and fat) gain. Doesn’t sound like a solution to me.<br />
<br />
<strong>Interval Training Works Best</strong><br />
Clearly exercise is a must to lose weight, so what should you be doing? Only <a data-rapid_p="8" href="http://health.yahoo.net/articles/fitness/4-things-women-should-be-doing-their-fitness-training-arent">interval-based strength training</a>. Here are the benefits:<br />
<ul>
<li><strong>Better heart health</strong> than classic cardio because exercising in intervals enhances what is called <a data-rapid_p="9" href="http://www.youtube.com/watch?v=lMDQ_uEuIek" target="_blank">heart rate variability,</a> and by doing so, you reduce your risk of heart disease much more than classic cardio.</li>
<li>A maintenance and increase in your <strong>lean muscle tissue.</strong> A diet without strength training results in a diminished metabolism. I bet you always wondered why you couldn’t keep the weight off. It’s simple, without strength training, you are all but doomed to fail.</li>
<li>An <strong>enhanced after burn.</strong> You never want to worry about the calories you burn <em>during</em> exercise. More important are the calories burned <em>after</em> exercise, called EPOC (Excess, Post-Exercise Oxygen Consumption). You get up to 38 hours of EPOC from interval-based strength training. That is the key to long-term weight loss success. (You get maybe two to three hours of EPOC from classic cardio training.)<strong> </strong></li>
<li><strong>Optimized posture.</strong> When you properly balance your interval-based strength training, you immediately see improvement in your posture. <strong> </strong></li>
<li><strong>Flat abs.</strong> Honestly, most abdominal exercises are a complete and utter waste of time. Want to burn abdominal fat? Strength train your upper and lower body, blast off that fat, and reveal defined abs.<strong> </strong></li>
<li><strong>Results.</strong> If you don’t believe me, take the “Jim Karas Challenge.” Go to your gym, and look at the people performing cardio. More than likely, they are not in shape, hanging over the machines, frowning, and burning nothing but their precious time, which all but guarantees that they will continue to “live life large,” and that’s not “large” in a good way. Then look at the people performing strength training. What do you see? People who are long and lean with flat abs, great posture, and sexy bodies. Which person would you rather be? </li>
</ul>
_____________________________________________________________________<br />
Jim Karas is unique in the weight loss and fitness industry because he combines a degree from the Wharton School of Business at the University of Pennsylvania with more than 27 years of unparalleled success as a weight-loss professional. Jim is a four-time <em>New York Times</em> bestselling author, which includes his most recent <em>NYT</em> bestseller,<em> <a data-rapid_p="10" href="http://www.amazon.com/The-Petite-Advantage-Diet-Specialized/dp/0062025465" target="_blank">The Petite Advantage Diet.</a></em><br />
<br />
As the fitness contributor on ABC's <em>Good Morning America</em>, Jim helped former cohost Diane Sawyer lose more than 25 pounds. He has been a regular guest on <em>The Dr. Oz Show</em>, <em>The View, CNN, </em>and<em> Fox News, </em>to name a few.<br />
<br />
Jim has served as a contributing editor for <em>Good Housekeeping</em> magazine and has written feature articles for countless other national publications, including <em>"O" The Oprah Magazine</em> (and he helped editor-at large and Oprah’s bff, Gayle King, lose 25 pounds). Jim and his team of trainers also continue to personally work with one of <em>People</em> magazine's “Sexiest Man Alive" Hugh Jackman and with countless other celebrities, CEOs, and soccer moms in Chicago and New York.<br />
In addition, Jim is a widely sought after as a keynote speaker for many of the country’s most prominent corporations, trade associations, small businesses, and special interest groups.<br />
<br />
For more information, please visit <a data-rapid_p="11" href="http://www.jimkaras.com/">www.jimkaras.com
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</a>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-4043651386875979852013-07-06T07:03:00.001-07:002013-07-06T09:32:34.380-07:00Burn of the Day {BOD} 7/6/13<span style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">5 minutes:</span><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Handstand hold against wall till failure, then...</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Air squats till failure</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Repeat until 5 minutes are up</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">2 minute rest</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">5 minutes:</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Plank till failure, then...</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Tuck jumps till failure</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Repeat until 5 minutes are up</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Wall Handstand variations...</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); 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font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Tuck jumps...</div><div style="font-family: Noteworthy; font-size: 18px; font-weight: bold; line-height: 24px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI7HwkTDV3aVZX0VuiXSPSHTH9GVH5haOl2ZTevdSFWxppi_rkI7Ct3u8Vd9ZbtK4OGstQhN0M4n-TwrvZdVKTyn8UQ73PMRslxwyZlZXjcjR8YqDt_uCffsfPfDYw3ap-MiSsn1ZRx1U/s640/blogger-image--1157245935.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI7HwkTDV3aVZX0VuiXSPSHTH9GVH5haOl2ZTevdSFWxppi_rkI7Ct3u8Vd9ZbtK4OGstQhN0M4n-TwrvZdVKTyn8UQ73PMRslxwyZlZXjcjR8YqDt_uCffsfPfDYw3ap-MiSsn1ZRx1U/s640/blogger-image--1157245935.jpg"></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfWcYPo22wfRh2gF7miFwjgQ1Smm_cFKnxgqp68fnNKSZtFLG4WIQ5rEt_j8iezBBGDA27ULLk1azkP7eStBtpSfo_X4c_nbYvQTZpHUND1Isg67GS4FlIjKxUsriOmf9cImhUdBmiQ0s/s640/blogger-image-1640715307.jpg" imageanchor="1" style="margin-left: 1em; 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It beeps every minute for 30 minutes} <a href="http://youtu.be/Y-AYC3_DbpY" style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); ">http://youtu.be/Y-AYC3_DbpY</a></div><div>5 push-ups</div><div>15 American or Russian Kettlebell Swings {35#}</div><div><br></div><div>Add 1 push-up each successive minute until failure</div><div><br></div><div><br></div><div>Here's a hint on kettlebell swings...your quads should not be burning. This is not a squat! Yes, you are bending your knees, but just enough to "catch" the kettlebell on the downswing. It's more of a hip thrust action to get that sucker up to overhead {American} or to shoulder or eye-level {Russian}.</div><div><br></div><div>American Kettlebell Swing</div><div>
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<p></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5HTKNHtQc6c7_prMniOivM3O26G_6HSiY8H4q7PAVkKVymRLxE0dNnXfUQRDzf4d0lZyKe2e_t8XeToxKG1oITeUzwuZw6dJsxKymvSFxn8JHLSZSaLdMgwdIu_ld_ZPJVa2Tlo9L6U/s640/blogger-image--310389701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix5HTKNHtQc6c7_prMniOivM3O26G_6HSiY8H4q7PAVkKVymRLxE0dNnXfUQRDzf4d0lZyKe2e_t8XeToxKG1oITeUzwuZw6dJsxKymvSFxn8JHLSZSaLdMgwdIu_ld_ZPJVa2Tlo9L6U/s640/blogger-image--310389701.jpg"></a></div><br><p></p></div><div class="column"><br></div><div class="column"><br></div><div class="column">Russian Kettlebell Swing</div><div class="column"><br></div><div class="column"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1MwIcVAKVg3MHJQV4EqJ0t3kXw2BP2mYcPmNLyQZFnHEI5IDMDCYfxXGh5YNiLd4fmlgeqk4bHp-kD-VNQJe_er2BNzgHi7bnGHLv_uhAZ_eZFCNpsBdpfkh6Udl4WktUW6p8haBoBmg/s640/blogger-image--1399804319.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1MwIcVAKVg3MHJQV4EqJ0t3kXw2BP2mYcPmNLyQZFnHEI5IDMDCYfxXGh5YNiLd4fmlgeqk4bHp-kD-VNQJe_er2BNzgHi7bnGHLv_uhAZ_eZFCNpsBdpfkh6Udl4WktUW6p8haBoBmg/s640/blogger-image--1399804319.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Lots of love,</div><div class="separator" style="clear: both;">Dawn</div><br></div></div></div></div></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com2tag:blogger.com,1999:blog-5506357441422472149.post-87251531435023692482013-07-04T13:25:00.001-07:002013-07-04T13:25:58.490-07:00Burn of the Day 7.4.13Happy Independence Day!<div><br></div><div><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); ">7.44 mile run (</span><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); ">7:53</span><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); "> pace) </span><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); "><br></div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); ">(One round using 20 lb. kettlebell):</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); "><div>*15 box jumps</div><div>*30 deep squats </div><div>*15 push ups </div><div>*25 KB swings w/ deep squat </div><div>*25 punch swings r arm</div><div>*25 punch swings L arm </div><div>*15 KB squats w/over the head press</div><div>*25 over the head KB swings with squat </div><div>*15 box jumps </div><div>*20 KB squats with over the head press</div><div><br></div></div></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-6880069846370950492013-07-04T07:43:00.001-07:002013-07-05T19:58:01.271-07:00Burn of the Day {BOD} 7/4/13100 Lunges {50 each side}<div>100 Push-ups</div><div>100 Sit-ups</div><div>100 Squats</div><div><br></div><div>cfmamas.blogspot.com</div><div><br></div><div>Lots of love, Dawn</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-7562029174338562902013-07-03T14:09:00.001-07:002013-07-03T14:09:35.036-07:00Burn of the Day 7.3.13<b>Get your sweat on!</b><div><b> I have/had (still going strong today) been so busy, overwhelmed, and a little stressed out today. I ALMOST didn't workout today because of my busy day. I am so glad I MADE time to do this. This entire workout took less than 90 minutes.</b></div><div><b>I'm feeling much better now. Remember, working out is cheaper than therapy! </b></div><div><b>Post your times! </b></div><div><br></div><div><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">*6 miles on treadmill (</span><a href="x-apple-data-detectors://0" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="0" style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">7:50</a><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "> pace) </span><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">*120 sit-ups tossing 10lb. medicine ball</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">*Seated Row (10x3 reps with 85 lbs.)</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">*Row (10x3 reps with 90lbs)</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">*(1 round)</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><div>Using 20 lb. KB: </div><div>15 box jumps (20 inch)</div><div>15 push ups (not girly)</div><div>25 KB swings w/deep squat</div><div>30 squats (no KB) </div><div>25 punch swings L arm</div><div>25 punch swings R arm</div><div>15 deep squats w/high KB press</div><div>25 over the head swings with deep squat </div></div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">20 burpees</div></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-83781077015937271072013-07-03T07:03:00.001-07:002013-07-05T19:57:42.928-07:00Burn of the Day {BOD} 7/3/14For Time:<div><br></div><div>100 Burpees</div><div><br></div><div>Take your time. Breathe. You're welcome :)</div><div><br></div><div>Lots of love,</div><div>Dawn</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-57148918500654059022013-07-02T21:27:00.001-07:002013-07-02T21:27:20.252-07:00Burn of the Day 7-2-13<div><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">Power through it! Take a rest as needed! Drink plenty of water. </span></div><span style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><div><br></div><div>6 mile run on treadmill or on trail</div></span><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><br></div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">120 sit-ups with 10lb ball</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">25 V Ups</div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; "><div>10 box jumps </div><div>50 KB snatches (25 Right, 25 left)</div><div>25 push-ups</div><div>50 KB swings</div><div>20 Burpees</div><div>10 box jumps </div><div>50 KB Clean & Press (25 right, 25 left)</div><div>50 mountain climbers</div></div><div style="font-family: Noteworthy; font-size: 24px; font-weight: bold; line-height: 32px; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); -webkit-composition-fill-color: rgba(130, 98, 83, 0.0976563); -webkit-composition-frame-color: rgba(191, 107, 82, 0.496094); -webkit-text-size-adjust: auto; ">75 deep squats </div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-81313410857760500792013-07-02T07:47:00.001-07:002013-07-05T19:57:17.370-07:00Burn of the Day {BOD} 7/2/134 Rounds For Time:<div><br></div><div>30 Squats</div><div>20 Push-ups</div><div>1:00 Plank</div><div><br></div><div>Partition...partition...partition...</div><div>If you can't do 30 squats straight through or hold a plank for a minute, partition if out. Do 15 squats, take a teeny quick breather, then do the remaining 15 squats. Hold a plank for 30 seconds, release for just a few seconds, then hold for the remaining 30 seconds. You can do it!</div><div><br></div><div>Lots of love, Dawn</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-39438641297948002482013-06-30T09:12:00.001-07:002013-07-05T19:59:26.506-07:00Burn of the Day {BOD} 6/30/13Every Minute On The Minute<div>1 Squat</div><div>1 Push-up</div><div>1 Burpee</div><div>Add 1 rep to each movement with each successive minute until failure.</div><div><br></div><div>Post time to comments!</div><div><br></div><div>Lots of love,</div><div>Dawn</div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com1tag:blogger.com,1999:blog-5506357441422472149.post-3014799217751272722013-06-29T09:34:00.003-07:002013-06-29T09:34:58.739-07:00Burn of the Day {BOD} 6/29/13<div>
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7 Rounds For Time:<br />
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7 Burpees {more info on burpees <a href="http://burnandfuelwomen.blogspot.com/2013/06/bodyweight-series-burpees.html" target="_blank">here</a>!}</div>
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7 Squats</div>
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7 Sit-ups</div>
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Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-29790701774320069752013-06-28T13:24:00.001-07:002013-06-28T13:24:11.564-07:00Burn of the Day {BOD} 6/28/13<div class="separator" style="clear: both;"><div class="separator" style="clear: both;">CrossFit posts their Workout of the Day {WOD} each day on their website...we're going to start posting our Burn of the Day {BOD} for all you lovely ladies! Do the BOD, and work your bod!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">For Time:</div><div class="separator" style="clear: both;">25 Squats, 5 Push-ups</div><div class="separator" style="clear: both;">20 Squats, 10 Push-ups</div><div class="separator" style="clear: both;">15 Squats, 15 Push-ups</div><div class="separator" style="clear: both;">10 Squats, 20 Push-ups</div><div class="separator" style="clear: both;">5 Squats, 25 Push-ups</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Squats: Thighs should drop past parallel. In other words, you should feel the back of the thighs touch the back of your calves.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Push-ups: Modify as needed. Hands can go against a wall, on a desk or chair, or on the floor for strict push-ups. You can also do push-ups on your knees instead.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Post your time to comments!</div><br></div>Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com1tag:blogger.com,1999:blog-5506357441422472149.post-87943264638599435832013-06-11T09:49:00.000-07:002013-06-11T09:50:08.614-07:00Burn and Fuel Woman: Mindy Spencer<div>
<span style="-webkit-text-size-adjust: auto;"><em>Since Burn and Fuel Women is about inspiring and encouraging women, we decided to feature spotlight stories of women close to us who we believe are beyond inspirational. This blog is about all of you, not us. Sure, Mel and I like to write about our runs or various workouts, but at the end of the day, we want to hear your stories and allow others to draw inspiration from your challenges and accomplishments. </em></span></div>
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<span style="-webkit-text-size-adjust: auto;"><em>Mindy is a dear friend of mine who I have known {and loved!} for several years from church. She is always such a pleasure to be around and has the sweetest spirit. I asked her to be the first BAFW profile because I have seen her life just blossom with amazing opportunities just in the past several months. She has always been beautiful inside and out to me. But now she looks smokin' hot! I am so thrilled about her dedication and hard work to get to where she is today...I know it hasn't been easy, friend!</em></span></div>
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<span style="-webkit-text-size-adjust: auto;">Here's Mindy's story...</span><br />
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My fitness journey begins when I was 20 years old and in college. At the time, I was taking 22 units, working two jobs and at my ultimate breaking point of the amount of stress my body could take. What can I say... I have a high amount of "Achiever" in me. I believe in hard work and doing your very best. </div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After awhile I started feeling very ill and noticed I wasn't able to recover from it. It took about two years to get the correct diagnosis. I had Crohn's Disease, an autoimmune deficiency that happens to some young people. I was immediately placed on a steroid, Prednisone, which brought on significant weight gain. </span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">At that point in my life I was in "survival mode." I was struggling just to get to my next class. But nothing was going to stand in my way of getting my degree, not even an illness. Regardless of my ambition for school, my body was not getting excercise and the nutrition it needed. Emotionally, I was such a mess from everything that I didn't even have time to care. </span></div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />Let's skip forward six years...<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-6Gp7pbcAI5S3R2BoQnjoAD6x2Kzv7iXNuA5xyQyV-1Tv-1zF8RWT49LDWoTSe3fp__4kgAKbr8LlrovtwJ6z7KbuT5oObUms7RXL9jJN758R1CHoRpXWAVHbk6xxNK1ltelBB_6cwm8/s1600/image_3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" cya="true" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-6Gp7pbcAI5S3R2BoQnjoAD6x2Kzv7iXNuA5xyQyV-1Tv-1zF8RWT49LDWoTSe3fp__4kgAKbr8LlrovtwJ6z7KbuT5oObUms7RXL9jJN758R1CHoRpXWAVHbk6xxNK1ltelBB_6cwm8/s320/image_3.jpeg" width="320" /></a></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am in remission at this point, graduated and in a full-time job. I am finally able to take on the issue that I knew was so important and that I had been almost too "scared" of taking care of. I knew I HAD to get healthy. My body needed it so that I could function fully. I desired to be strong. To not be afraid of the body that I felt had failed me. </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I realized I had a choice and knew that I could do this. I joined Weight Watchers in August of 2012. The nutrition classes they offer were incredibly helpful, especially for a person who has diet constraints due to illness. I also took up running since adopting a rambunctious puppy, as well as getting back to some old loves of mine: hiking and tennis. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJP9oqMzZBPBSfgqXI-x7SYZDK31oFLlTRUJ8W6zjiJ9pbHdfMJn1Rh1hoajtfUiF0vuHj9FoH-io6MgE_A4kOLpqzV1AI7AlDJfPAG6iAJN4mR-WsOif2JKWiaXggF9qHF6v1D1Q-Qo/s1600/IMAGE_5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" cya="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVJP9oqMzZBPBSfgqXI-x7SYZDK31oFLlTRUJ8W6zjiJ9pbHdfMJn1Rh1hoajtfUiF0vuHj9FoH-io6MgE_A4kOLpqzV1AI7AlDJfPAG6iAJN4mR-WsOif2JKWiaXggF9qHF6v1D1Q-Qo/s320/IMAGE_5.jpeg" width="320" /></a><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Skip forward to today, June 2013. I am 35 pounds lighter! It's crazy how much you find that you are able to do activity-wise when your body is in shape. I even recently lead a fitness challenge at my work place that had coworkers track their activity level in "steps." It was awesome to get to coordinate that and it definitely kept me in check. </span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">What's ahead? The same thing. Consistency, I'm finding, is key. Sometimes you have to get to your breaking point to realize that you have to make a change. In my case it was exactly that, and it worked. My hope is to continue taking adventures in the great outdoors and lose about 15 more pounds. Slowly but surely, you can achieve all things!<br /><br /><br />-mindy spencer </span></div>
Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0tag:blogger.com,1999:blog-5506357441422472149.post-40571583311495466252013-06-10T12:49:00.003-07:002013-06-10T12:57:19.560-07:00Bodyweight Series: BurpeesWe'll be starting a series on the cheapest, most convenient, and most effective piece of exercise equipment ever...your own body weight!<br />
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No gym membership required.</div>
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No fancy schmancy equipment.</div>
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All you need is a floor...and you!</div>
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It's freer than free!</div>
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Can literally be done any place, any time, while wearing {or not wearing!} anything.</div>
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Let's first look at burpees...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLoBr9bAjGlo5M6Hj0ZobalzDt-4rzw0qNPYn3tQd6zbpQGxIbEo1f7nShxvffboZIZN-4sEmRdloiLUUPDa9dn1rEfEWcMCjGiiXz2xNY87KP6s8YU4vd-UFRn5c7p3RBoXiqJDLIUU/s1600/burpees+not+a+fan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLoBr9bAjGlo5M6Hj0ZobalzDt-4rzw0qNPYn3tQd6zbpQGxIbEo1f7nShxvffboZIZN-4sEmRdloiLUUPDa9dn1rEfEWcMCjGiiXz2xNY87KP6s8YU4vd-UFRn5c7p3RBoXiqJDLIUU/s400/burpees+not+a+fan.jpg" width="400" /></a></div>
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Burpees may just be the <a href="http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html" target="_blank">single best exercise</a> that you can possibly do. And yet, burpees are one of those exercises that people absolutely love to hate. It's hard not to hate something that kicks your butt, leaves you a millimeter from passing out, and burns the besqueezus out of every muscle in your body. This will burn crazy calories, shed fat all over, and make you stronger while working your arms, abs, glutes, hamstrings, quads, and chest.<br />
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I think there's something wrong with my neurological wiring because I just love doing burpees {strangely enough} for the same reason people want to give them the middle finger.</div>
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If you search the web, you'll find a whole heck of a lot of burpee variations, depending on how hard you want to get knocked on your tush. But the idea is that you go from a vertical position to horizontal then back up to vertical as quickly as you can. Like this...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbyhJ7JsdUMY8U94PovdaRFozL1iFv3rEdl_5nyV3zIn7PEG-U8dvbMLVyc04HIq5lDzuZu6d0C8dZecAm0E8byB0WboCzs6zvE7FufXAUJsUK7HaGedFw5LumWtZsvwxb_w1K8SdwtyE/s1600/burpees.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbyhJ7JsdUMY8U94PovdaRFozL1iFv3rEdl_5nyV3zIn7PEG-U8dvbMLVyc04HIq5lDzuZu6d0C8dZecAm0E8byB0WboCzs6zvE7FufXAUJsUK7HaGedFw5LumWtZsvwxb_w1K8SdwtyE/s400/burpees.png" width="400" /></a></div>
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<b>4-Point Burpee</b></div>
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Start standing.</div>
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Squat.</div>
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Kick feet back to plank/push-up position.</div>
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Pull feet back in to squat.</div>
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Back up to standing or jump up.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWcKGQLRENsmSPEvwoxFf6CB_kmyw14OCKmhKUe0KcJtofk61WFrL1sVte7iYb3j1Bmi3fCKEc6lTsp8g7vWaTECkvOYLP5veDPr3YYYjR6ZXbKJtHHFnikKtDtOLj-8DRbOHWm2Ka2Yg/s1600/burpee+pushup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWcKGQLRENsmSPEvwoxFf6CB_kmyw14OCKmhKUe0KcJtofk61WFrL1sVte7iYb3j1Bmi3fCKEc6lTsp8g7vWaTECkvOYLP5veDPr3YYYjR6ZXbKJtHHFnikKtDtOLj-8DRbOHWm2Ka2Yg/s400/burpee+pushup.jpg" width="400" /></a></div>
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<b>6-point/Push-Up Burpee</b>: For an extra challenge, there's the 6-point burpee which adds a push-up {chest to touch the ground} from the plank position.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrgi3lyDbjjPfyUs12NbYXziZqiOkWY6d6k3wvKzge-Waamzd06AOYTY-VgT-3PtYPhD1PO6JKAwwsYTWYRKasYmwBO5dTSXE7Xw-xYE5A-AkTeJGxa5fouud9Yci1E-yIRk5POWcF0ho/s1600/box+jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrgi3lyDbjjPfyUs12NbYXziZqiOkWY6d6k3wvKzge-Waamzd06AOYTY-VgT-3PtYPhD1PO6JKAwwsYTWYRKasYmwBO5dTSXE7Xw-xYE5A-AkTeJGxa5fouud9Yci1E-yIRk5POWcF0ho/s400/box+jump.jpg" width="400" /></a></div>
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<b>Burpee Box Jumps</b>: Instead of standing up or jumping straight up, jump on to a plyometric box.</div>
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There's some burpees that exhibit poor form and good form. For example, CrossFit's version of burpees are the perfect example of the former. It goes a little something like this:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj82apcelHl3cwelLuXmR0vDm3rlU6VZHxMIBv-qorCwH4zMzzYriGDAYfz1cD0WXM56JjM-wFzMruooIVsm0Jw2nKoXsgCDSarA1aL05swEMUQgGODuHG02S75KOUjrKTgFtiCsNrANaM/s1600/CrossFit+Burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj82apcelHl3cwelLuXmR0vDm3rlU6VZHxMIBv-qorCwH4zMzzYriGDAYfz1cD0WXM56JjM-wFzMruooIVsm0Jw2nKoXsgCDSarA1aL05swEMUQgGODuHG02S75KOUjrKTgFtiCsNrANaM/s400/CrossFit+Burpee.jpg" width="400" /></a></div>
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Squat. Kick out {more like flop down} to touch chest and thighs to the ground. Back to squat. Jump up to touch a target 6" above your max reach.</div>
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And I have a confession...my sorry butt has been doing this version of burpees, thinking I'm all hardcore knocking burpees out faster than you can say "onomatopoeia." In the back of my mind I keep thinking, "Why do people hate burpees so much? They're easy!" Well, no wonder! I've been cheating!</div>
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I really have no idea why CrossFit has its athletes do burpees like this. To be able to do more in less time? Doing this version of burpees causes the athlete to <a href="http://joshleeger.com/2012/02/24/burpees-good-form-healthy-movement/" target="_blank">hyper extend the lumbar</a> when getting up, which can cause injury.<br />
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Ready to do it? Let's go!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGt6bHbgVEywffa-Wzc4RS8xtVlHuKOp6TP0sihaMP1XG7w5tea_p8BE7aBP3TFmYwrtwA1XoWskKPDw2gR_y5wkcgVgW5MJXwhIGqJPytcGty5vFy-_qkeBSnBcdL2kJEWvDKhxcerfE/s1600/30+day+burpee+challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGt6bHbgVEywffa-Wzc4RS8xtVlHuKOp6TP0sihaMP1XG7w5tea_p8BE7aBP3TFmYwrtwA1XoWskKPDw2gR_y5wkcgVgW5MJXwhIGqJPytcGty5vFy-_qkeBSnBcdL2kJEWvDKhxcerfE/s400/30+day+burpee+challenge.jpg" width="400" /></a></div>
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<b>30 Day Burpee Challenge: </b>This is a great way to slowly get into the swing of your new favorite exercise. Modify any way you want, take your time, and try to keep your back as straight as possible. <br />
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<b>The Prisoner Workout</b>: What do you do when you're a prisoner...meaning, you have no agenda, no equipment, and limited space? You work out, of course! You do burpees! Lots and lots of burpees! Here's how this one goes...do 20 reps of burpees {straight through without stopping, if possible}. Rest and catch your breath. Now do 19 reps of burpees. Catch your breath. Keep descending the number of reps you do until you get all the way down to 1. See how long it takes you to complete this workout. I have done this once {doing cheater/CrossFit burps} and it took me 26:33. I'll have to try it again by doing 4-point or 6-point burpees. You can modify by starting at a different number other than 20, like 10 or 5, depending on your fitness level and how much time you've got.<br />
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Let us know how it goes! Keep an eye out for the next Bodyweight Series exercise...<br />
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Lots of love, <i>Dawn</i><br />
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<u><b>REFERENCES</b></u>:<br />
<b>New York Times article "What's the Best Exercise?"</b>: <a href="http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html">http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html</a><br />
<b>Burpee T-shirt</b>: <a href="http://skreened.com/superdoubleextreme/burpees-not-a-fan">http://skreened.com/superdoubleextreme/burpees-not-a-fan</a><br />
<b>4-Point Burpee Image</b>: <a href="http://joshuaspodek.com/burpees-the-one-year-review">http://joshuaspodek.com/burpees-the-one-year-review</a><br />
<b>6-Point Burpee Image</b>: <a href="http://workitoutchicago.blogspot.com/2013/01/1000-burpees-in-february.html">http://workitoutchicago.blogspot.com/2013/01/1000-burpees-in-february.html</a><br />
<b>Burpee Box Jumps Image</b>: <a href="http://www.crossfitmemorialhouston.com/2012/06/">http://www.crossfitmemorialhouston.com/2012/06/</a><br />
<b>Burpees and proper form</b>: <a href="http://www.bodybuilding.com/fun/rossboxing2.htm">http://www.bodybuilding.com/fun/rossboxing2.htm</a></div>
Burn and Fuel Women http://www.blogger.com/profile/15484312144091786301noreply@blogger.com0