Friday Fun w/ 21-15-9

  • 21-15-9
    • leg kickbacks with opposite arm raise (each side)
    • bent over dumbbell row
    • oblique side bend (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Here’s our base workout for the day, but I’m curious to know what you add to it. My ‘plus’ today was doing 3 pull-ups before each round of exercises (I’m trying to build back up to a higher number!). I also usually practice between 30-60 minutes of my Zumba routines for practice and cardio whenever I can, even if it’s just around the house when I’m cleaning or getting ready to go somewhere. (Although I don’t recommend doing that too often, I usually end up having to rush out only half ready!)

And for our Friday Challenge this week (I think it’s been a while….oops!), I challenge everyone to think of  a bad habit you’d like to give up or a positive change you’d like to make and start planning the steps to make it happen. I’ve recently been doing more research on foods and have been reminded why I chose to be so strict several years ago with the foods I was eating. We all need reminders now and again and I have fallen back into some bad habits the last couple months. But no more!


With that being said, my “bad habit” that I’m giving up is going to be cheese….I know, I know, that was half of the ‘Plus’ of Paleo Plus! But after being reminded of why I committed to being Paleo to begin with, I have to make the change. It’s not going to be easy, but it’s a little better each day. (I’ll report more when I write a post specifically about why I decided to completely give it up.)

What change are you going to make?


More Monday Madness

Whether you’re on vacation, back to work , or still at work, you can make this workout happ’n, cap’n!

  • 21-15-9
    • pushups
    • kayak twists
    • bench dips
    • squats
    • shifting planks
  • Finish it off with 9 burpees if you’re up to the challenge!


  • 21-15-9
    • Reverse fly
    • Back extensions
    • Oblique twist squats

Confused about any of these exercises? Check out Fitness in a Minute to find out!

It’s hard to believe it’s already July! How is everyone doing on their summer goals? Do you even have any? There’s so much emphasis put on “summer bodies” when our goal should be to feel our best all year long, not just during 3 months out of the year.

Notice I didn’t say “look our best.” Too often ‘looks’ become so much more important than anything else. Of course making good impressions and feeling a certain pride in our appearance are worthy goals, that’s not what I’m saying. However, confidence and self-worth don’t come from having ‘magazine model’ looks. No one person is perfect, and no body is free of imperfections. Embracing the best of ourselves along with so-called “flaws” will go a long way in boosting self-confidence.

Let’s make the Friday Challenge this week to focus less on outward appearance and more on being comfortable in your own skin. What non-physical traits make you a special and unique individual? Is there something about yourself that you’ve always viewed as a ‘negative’ but could in fact be the reason why you’re so good at your work/schooling/relationships? I can’t wait to hear what thoughts everyone has on the topic next week!

Have a wonderful weekend and enjoy being exactly who you are!

Movin’ It Monday

  • 21-15-9 reps of each exercise
    • oblique side bends (each side)
    • dumbbell lateral raises
    • back extensions
    • mountain climbers
    • under the fence pushups

Confused about any of these exercises? Check out Fitness in a Minute to find out!

There’s no rush, take the time you need to get through everything. Those under-the-fence pushups are killer, but they work a lot of muscle groups so don’t skip them!

Sizzling for Summer


Summer is almost here, are you ready? If not, whip yourself into shape with these workouts and make sure your body is as sizzling as the sun!

  • 10 Crossfit (wo)man makers
    • 21 – 15 – 9
    • leg kickbacks with opposite arm reach (each side)
    • mountain climbers
    • shoulder press squats
    • roll-up V-up
  • 10 Crossfit (wo)man makers

(21 – 15 – 9 means you’ll go through all four exercises 21 times, then all four 15 times, and finish with 9 times)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Friday Challenge this week is just to enjoy your (hopefully) extended Memorial Day weekend. What big plans do you have? Mine is going to be packed full of dancing, play-attending, Zumba, and the beach!

Have a wonderful weekend everyone and we’ll reconvene next week!