Wednesday Workout


No Excuses Interval Workout

This Article was recently published on Health Your Way Online

The Holidays are fast approaching and no matter how much you plan, organize and think ahead, this time of year is always hectic. Family get-togethers, your kids activities, work parties and shopping all throw a wrench in your every day schedule. Everything gets chaotic and  usually your workout is the first thing pushed aside – BUT IT DOESN’T HAVE TO! The best way to make sure you still get your workout into the schedule, is to have one that can be done quickly and can be done anywhere! A workout that is fast and only requires your body eliminates 100% of the excuses. And that workout is called TABATA. 20 seconds all out work, 10 seconds rest, 8 times through for a total of 4 MINUTES!!!! And one of the best things about TABATA workouts is that, if done correctly, can burn calories for hours after you finish your workout.


During a tabata you can use any exercise you like, but the following is a list of body weight only exercises. Pick 1, 2, 4, or 8 of these to create your own tabata. Mix and match to create 8 rounds. Just make sure to do them as intensely as you can with good form.

Squats (regular, prisoner, side to side, jump)

Lunges (regular, static, forward, backward, side to side, jump)



Mountain Climbers (regular, cross body, spiderman)

Frog Jumps (Forward/Backwards Jumps while staying low)

Jumping Jacks (regular, low or plyo)

Plank Jacks

Skater Lunges

Pushups (regular, tricep, spiderman)

Up Down Planks

Now put your exercises together to create your own tabata or tabatas for a fast and efficient workout! The workout can consist of 1-5 tabatas depending on how much time you have. Make sure to warm up with 5 minutes of low intensity activity before hand to get the body ready for the intense work. Rest 1-2 minutes between tabatas.

Example tabata:

teras tabatas

Workout Wednesday

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Workout Wednesday


Workout Wednesday

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Mindset Makeover

4:30 am: Alarm goes off. Thought – “Ugh, I am so tired. How am I going to get through today?”

5:30 am: Arrive at the gym. Thought – “This is going to suck.”

8:00 am: Walk into work. Thought – “8 hours to go. I hate this place.”

Noon: Lunchtime. Thought – “I’m getting fat, I’m going to skip lunch.”

5:00 pm: Stuck in traffic. Thought – “These people are all idiots.”

6:00 pm: Eating dinner. Thought – “I can’t believe I just ate all that. I’m such a fat pig!”

10:00 pm: Getting ready for bed. Thought – “I don’t want to get up and go to work tomorrow.”

Sound familiar? It does to me, well, some of it. We have an experience, we have a thought and we see the negative in it. It’s almost an automatic response. We focus on the “bad” and see nothing but the bad. And, honestly, what would we expect? It’s like someone telling you to NOT eat the last piece of cake and them, all off a sudden, that last piece of cake is all you can think about. When you have a negative mindset, you will only see the negative in everything. But what if you changed your mindset? Instead of centering your sights on the negative, you try to turn it around and look for the positive. It sounds so simple, but it can be a very difficult cycle to break. Many of us have been stuck in this habit for years. But, like the saying goes, you need to make a change to see a change.

I have actually been practicing this “mindset makeover” for a few weeks now. Normally every morning I get up, my first thought is “I AM SO TIRED!” and then it seems like all day I am focused on how tired I am. But for the past few weeks, the first thing I do when I open my eyes is to have a conversation with God. I say “Thank You for the blessing of today, I will rejoice and be glad.” This small thing makes a huge difference in my day. It starts my day off by reminding me that I am blessed with the gift of another day and it is my day to make the choices that will make me proud of the gift that I was given.  This small change helped me want to try to see the positive in normally negative situations.

So what would happen if you did the same? What if you woke up with a thought of gratitude for another day on this earth? What if you saw your workout as way to honor an able body?  What if you took pride a job well done? What if you looked at food as healthy fuel for your a body you appreciated? What if you went to bed at night excited for another day?

This month try to makeover your mindset and see if you notice a difference.

Workout Wednesday


Workout Wednesday


Indoor Body Weight Circuit

This article was recently posted to Health Your Way Online

If you like to exercise in the open-air, then your “gym” time is totally dependent on the weather. Getting outdoors and taking in the sun on a beautiful day can make your workout enjoyable, but when the weather goes south, running in the rain while dodging puddles in squishy shoes is no fun. So what do you do when a rainy day forces you to forgo your alfresco sweat session and you don’t have the option to go to a gym?

Take your workout inside and use the best piece of equipment you have – your own body! Here is a fast and effective indoor workout that you can do without any fancy equipment. Perform the following exercises at your own risk. Please consult your doctor before beginning an exercise program.

Indoor Circuit

Beginners: Complete each exercise for 30 seconds and rest for 30 seconds before moving on to the next exercise
Intermediate: Complete each exercise for 40 seconds and rest for 20 seconds before moving on to the next exercise
Advanced: Complete each exercise for 50 seconds and rest for 10 seconds before moving on to the next exercise

Squats (Advanced: Jump Squats)
Jumping Jacks
Alternating Reverse Lunges (Advanced: Jump Lunges)
Inchworm (Advanced: Add pushup)
Mountain Climbers
Alternating Side Lunges (Advanced: Skater Lunges)
Rest for 2 minutes. Repeat circuit 2 more times.

Wednesday Workout

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