Thursday, June 19, 2008


I love gymnastics! For kids it teaches discipline, coordination, and fun. If you live in the Salt Lake area and are looking for a fun activity for your kids, you should check out Bailies Gymnastics. Yes, I work there and No, I am not getting paid for this advertisement. I just love the way my kids (my own and my classes) look while learning fun tricks. Summer can be HOT and sometimes boring unless you have something planned. Why not introduce your boys and girls alike into the world of cartwheels, flips, foam pits, rock walls, spring boards, cheese mats, and tumbling trampolines?

Tuesday, June 10, 2008

Arm and AB workout

3 minute warm up

pull up (or modified pull up): 10-15 reps
back extensions on ball or machine: 30 reps
cardio: 1 minute

REPEAT 2-3 more times

DB chest press: 15 reps
plank: hold 1 min.
cardio: 1 min.

REPEAT 2-3 more times

concentration bicep curl: 15 reps
incline reverse curl: 20-30 reps (lay on an decline bench with head higher than legs, holding onto the bench near your head lift hips off bench pressing feet to the ceiling)

cardio: 1 min.
REPEAT 2-3 more times

bench dips: 20 reps

pendulum: 10 each side (on your back with feet in air and legs straight, drop both feet to one side without lifting back off ground; return to top and drop to other side)
cardio: 1 min.

REPEAT 2-3 more times

Wednesday, June 4, 2008

4th set

Anyone else getting tired of the same old exercise routine? 3 sets of 12-15 reps for the same old exercises 1 minute cardio in between...blah blah blah. Me too. On a whim I decided to change things up. So I cut down the number of exercises from 6 (for legs) to only 3. I changed the repetitions from 15-20 to about 10-12 and added significant weight. And I decided to do 3 minutes of cardio at the end of each set instead of 1 minute between each exercise. That's a lot of numbers. What does it add up to? Soreness! Pretty simple tweaks, less to think about and less total time and you've got yourself a great new workout. Here is what one of my Leg days looks like:

  • Smith Machine Quarter Squat 12 reps with 85 pounds
  • Single Leg Curl with Stability Ball 10 reps each leg
  • Single Leg Smith Machine Squat 10 reps each leg with 65 pounds
  • 3 minute elliptical on Level 10

Repeat 3 more times for a total of 4 sets

  • Hanging Crunch 15 reps
  • Weighted Back Extension 30 reps with 25 pound dumbbell
  • Incline Reverse Curl 25 reps
  • Weighted Standing Side Bends 15 reps with 20 pound dumbbell
  • Plank 2 minutes

Repeat AB section once more for a total of 2 sets

I like to supplement this with another leg workout that same week of only body weight exercises and one arm and ab circuit boot camp style.

Tuesday, June 3, 2008


I guess I'll come clean. After 10 days and one mental breakdown I've decided to not follow through with the original plan. I guess there are more important things out there than worrying about getting fat. Yep, fat. I said it. Probably my biggest fear in life and it's really no big deal. So this is the end of my blog about my body image issues. I guess I will bury them and eventually they will go away. Here on out, if you choose to read this blog, you'll get fitness tips and occasional nutrition facts. Let's be professional here.