Home Workout Warrior LIVE

Hey hey friends! How are you? I hope you’re having a wonderful week. We’re all really enjoying having our favorite guy back around. He’s been making up for lost time with the girls, chasing them around the yard, helping Liv with homework, and playing hide and seek. We’ve taken family walks with the dogs, we had an awesome date night at Charro del Rey and it was even followed by our usual meandering around Target because if a babysitter comes over, there’s no way you can go home before the kids fall asleep.

So there’s obviously been a lot going on lately, but there’s something I didn’t want to skip over this year: Winter Shape Up. I’ve received some questions about when we were going to do WSU, and the original plan was to film the videos the weekend that P ended up coming down with the flu. A week later, my friend Katie (who films the videos with me) and her family also ended up getting it. (It was definitely going around Tucson and SO many people we know ended up being sick.) The next time we could schedule to film wasn’t until mid Feb, and I didn’t want to delay everything until the spring, especially since Summer Shape Up will be back in full force.

So we’re heading into Plan B, and I’m super excited about it: we’re going to do a live round of Home Workout Warrior!

Quite a few people let me know in my annual survey that they wanted to try a Fit Guide, but the cost was permitting them from purchasing the entire plan. Others said they wished there was a way to try out the plan first and then decide if they wanted to commit to the full 12 weeks. This is the way to do it! When you sign up for Home Workout Warrior LIVE (we start Monday, Feb 11) you’ll get 4 weeks of workouts, 4 weeks of meal plans from an RD, and group motivation headed your way.

If you’re feeling blah or unmotivated with your current fitness routine, this is the perfect opportunity to add a little spice back into it and see amazing results. This is also an effective plan for those who don’t have a gym membership or have been struggling to find time to work out. The workouts are short and incredibly effective. It’s one of my personal favorite ways to train.

The Home Workout Warrior plan is strategically designed to build lean muscle, burn fat, and increase athletic performance in the comfort of your own home. This is my #1 most popular plan, and the best thing about it is that you can do it anywhere with a pair of dumbbells and your own bodyweight.

Here’s Laura’s progress after 1 month of Fit Guide workouts:

And here are some incredible 8 week results:

While these lovely ladies look AMAZING, my favorite testimonials are from the many Fit Guide participants who’ve written to tell me that they feel stronger, more energized, and confident after creating a consistent routine with these plans. 

What do the workouts look like?

– These HWW workouts are fast and furious circuits with cardio intervals, strength exercises, and core work. They range from 30-45 minutes and all you need is a pair of dumbbells.

– Each week, you’ll have a plan to follow with your workouts and rest days. You don’t need to worry about a muscle training split or getting in a balanced workout; I did all of the work for you. You can also easily shuffle the workouts around if needed. I’ll always here to help you change up your workout days or answer any questions.

What about the meal plans?

These were created by my friend Kim McDevitt, and she specializes in creating meals for athletes. They’re balanced, delicious and simple ideas you can implement however you’d like. Grocery lists are provided for each week, too.

How do I get the workouts?

– If you sign up here, you’ll get EVERYTHING delivered to your inbox on Friday, Feb 8, so you’re ready to crush it on Monday. It’s $9 to sign up, which helps cover production and design costs. You’ll also get some email email check-ins along the way. (After Feb 8, the price will jump to $29)

– If you don’t want to receive everything in advance, no worries at all. Make sure you’re following me on Instagram. I’ll post the workout for the next day in my stories, along with any form cues or tips.

So when do we get new videos?

– We’re filming 4 new free videos for the blog the weekend of Feb 15. I’m so excited to post and share these when they’re live! I’ll also create a workout calendar with these new videos + the ones I’ve recently posted so you have some additional workout plan options in the spring.

Are you ready?? Sign up here to join in the fun!

xo

Gina

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Fit For Life: Week 5 Day 3

The techniques you’ve learned here with Katie, Nik and Amanda are building blocks for you to incorporate into your routine in a way that works for you.

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Sweet Potato Black Bean Enchiladas

Enjoy this healthier spin on enchiladas when you’re craving Mexican cuisine, but still want to stay on track with your health goals.

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Breaking the Mold

Fitness and life should be messy, beautiful, and human.

"Our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by society.”

Alan Watts

 

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Carpe Momentum: Week 5 Day 2

Nik Naidoo dives into one last high-intensity workout, reflecting on the productive month the UA 360 community has had together.

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Breaking the Mold

Fitness and life should be messy, beautiful, and human.

"Our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by society.”

Alan Watts

 

read more

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How to Back Squat

Squats are one of the best exercises for strengthening your legs, glutes, core and more. Without proper form, however, you’re missing out on all the benefits.

The post How to Back Squat appeared first on Under Armour.

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Deployment thoughts

Hi friends! Thank you SO, so much for your incredible comments and DMs this week. They made my heart so warm and I hope you know how thankful we are for your support, love, and sharing in our joy. I’ve shared some pretty huge life moments here on the blog, and it means the world to me that you’re here. You feel like a part of our family and I’m filled with gratitude to you all.

This post is just a collection of random thoughts I put together during the past 7 months. It was SO HARD to not write about the deployment since it was a huge part of our life, but thank you for understanding why I chose to keep it off the blog while it was happening. Here’s a little peek into brain while all of this was going down:

– I told him that I was feeling lonely and just missing having him around. A couple of weeks later, a box arrived with a shirt in it that he slept in for a few days. When I brought it up to my face and deeply inhaled his scent, my eyes welled with tears. I “saved” the shirt until I had a really rough day and needed it, and man, I needed it. It felt like the biggest hug.

– Our yard guy is harmless, but so.freaking.nosy. “When’s your husband coming home? Where is he?”  “He’s at work.”   “Yeah, but he’s like not in town, right?”    “No.”   “Wait, but when does he come back? Where is he?”     YOU’RE KILLIN’ ME, SMALLS.

– One of the hardest and weirdest parts about deployment is that you eventually become ok with being alone. It’s great and terribly sad at the same time. The thought of him being here literally feels like a dream come true. Like wait, there’s a person out there who wants to hang out with me every day? And we have a lot of fun together? And he loves our babies, and bathes them, and puts them to sleep at night? Sign me up.

– Dragging the trash can and recycling bin to the curb and back every week is the worst thing ever. We usually don’t have assigned tasks around the house or anything like that (we just do what needs to be done) but the trash? His job.

– When Tom comes home, I’m going to look like a weathered bag. I’m going to emerge like I’m coming out of the Civil War.

– It’s December now, which means he’s been gone almost 6 months. And I actually have a kinda-date for when he’s supposed to be home. It feels like I finally know that there’s a finish line to all of this, which was unimaginable in the early months. I’m starting to feel really excited.

– When I think about how much the girls have changed and grown since he left, it makes me cry a little. They’re so much bigger, funnier, wiser, and look like big kids instead of babies. I’m literally the exact same that I was when he left… but more tired looking, so there ya go.

– The Pilot hasn’t had a hug from someone who loves him in over 6 months, which breaks my heart. I feel so lucky that I’ve been able to have the girls hugs and sweetness around me because it’s really helped to get me through this. During the deployment, I haven’t felt sad or sorry for myself. I feel sad for him, and I think he knows that we’re going to make up for lost hug time when he gets here.

– When he’s gone, we eat breakfast for dinner a lot. Also a lot more restaurant meals and microwave mac n’ cheese. I’m strangely looking forward to cooking more consistently when he comes back. (At the same time, it’s SO EASY to just make pancakes, turkey bacon, and fruit for dinner… and the girls actually eat it.)

– I think I’ve written about this in the past, but when he’s gone, one of the hardest things for me is seeing other couples out and about, bickering. I was in Target and overhead another couple arguing about school pickup. I thought to myself, “Don’t you know how lucky you are to live in the same place? To see each other every day? To sleep in the same bed every night?” I would literally do anything to see Tom again in that moment and it just made me feel sad to know others take it for granted.

– We went to Winterhaven to look at the Christmas lights and as usual, we stopped by the Wishing Tree. You can write a wish on a piece of paper and add it to the paper links that surround the tree. You can read Livi’s wish if you want to cry.

-The Pilot shaved his creeper mustache as my Christmas present. #blessed

– We’re starting to get ready for his homecoming and it’s so WEIRD and EXCITING to think that it’s actually almost here. My only concern has been how to cram deployment homecoming signs into my suitcase, but I think we’ll just get the supplies in Valdosta and make them in our hotel room. My other concern is how to make room for his clothes in our closet because I kind of took over the whole thing.

– I was feeling pretty confident about this whole solo parenting thing, even after everything that’s been going on and how crazy busy we’ve been over the holiday season. I couldn’t help but briefly think to myself, “You took care of the kids, and house, and ran a business, and did your thing. I’m proud of you.” Then, P got the flu. It was one of the worst weeks we’ve had in a long time, and I felt so awful for her. It was really challenging taking care of poor P and trying to entertain Liv and protect her from getting sick. I didn’t sleep for 6 nights straight because I just sat up in bed, totally overcome with worry. I felt like I hit a major wall. We only had 2 weeks left of the deployment and I had no clue how I was going to get it together to celebrate Liv’s birthday, throw her a party, and get us all ready to travel across the country. I’m SO THANKFUL we were here in Tucson because madre was able to help during the week of sickness. She took Liv for a couple of nights so she could get out of the house, and took her to Chuck E Cheese after her birthday dinner (P was ready to go home) so she could have some extra fun. She’s a real-life angel. I’ve learned with parenting that you can never feel confident or the least bit smug about anything. Every time I feel like I have my life together, something horrible happens. So I just keep my head down and keep trucking along, embracing the good times and hoping the tough times are over quickly.

– I’ve never looked forward to the show This Is Us so much. During the summer, I was like, “Just make it until This Is Us is back” and then on winter break, I was like, “When This Is Us is back again, you’ll only have a week left!” It helps a lot that this season has been really, really good. I’ve set the strangest little milestones this entire time, which always gave me something to look forward to. For example, I knew the exact day that Crazy Rich Asians would be available to rent on Amazon. It’s the little things. I’ll share some deployment tips in an upcoming posts, but having small milestones along the way makes a huge difference.

– We’re getting ready to pick him up this week… and I feel like the honeymoon and happiness feeling has already started.

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Full Body Apartment-Friendly Workout

Workout equipment:

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Squat step overs
2. Dive bomber push ups
3. Bulgarian split squats
4. Handstand push ups
5. Side lunges
6. Split leg v up combo

Bonus: 50 Plank hip dips + 50 Rocking planks

——————————————————

Leave your reps in the comments below.

My reps for today’s workout:

Squat step overs
Dive bomber push ups
Bulgarian split squats
Handstand push ups
Side lunges
Split leg v up combo

Did you do this workout?Tweet It!

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Making This Year Your Year to Compete

By teaming up with others we can achieve our potential, learn from one another, and build upon the skills we share.

Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his back squat, 61.4 kg (135lbs) on his overhead press, and 111.4 kg (245lbs) on his deadlift. Enthused by his progress, he expressed his desire compete in USA Weightlifting. In a bustling gym, I gave him a hug and lifted him off his feet. He’d been battling high blood pressure and type II diabetes before meeting me.

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Making This Year Your Year to Compete

By teaming up with others we can achieve our potential, learn from one another, and build upon the skills we share.

Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his back squat, 61.4 kg (135lbs) on his overhead press, and 111.4 kg (245lbs) on his deadlift. Enthused by his progress, he expressed his desire compete in USA Weightlifting. In a bustling gym, I gave him a hug and lifted him off his feet. He’d been battling high blood pressure and type II diabetes before meeting me.

read more

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Renew Your Resolve: Week 5 Day 1

Join Katie Crewe for a victory lap through the last Circuit exercise of UA 360. Congrats. You’ve come a long way.

The post Renew Your Resolve: Week 5 Day 1 appeared first on Under Armour.

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Deciding on a Diet

Paleo, keto, IIFYM… when it comes to diets, there’s no shortage of options. The one you pick depends on what you’re willing to give up.

The post Deciding on a Diet appeared first on Under Armour.

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he’s finally home

After 7 long months, the Pilot is finally back!

He was deployed, which was a huge reason why we came back to Tucson. I’m very sorry I wasn’t able to post more about it in the moment. With past deployments (this was #4!), I’d usually avoid talking about it for as long as possible, and then when I’d have some sort of breakdown, I’d share the news, craving connection and your stories of going through the same thing. In this particular situation, it didn’t feel like a smart idea to shout from the rooftops that we were alone. With the kiddos, I felt so much more protective this time. I really wanted to talk about it and share my thoughts and honestly, get some virtual hugs because man, did I need them, but there were more reasons not to talk about it than to share this on the blog.

Last week, we went back to Valdosta to pick him up, and it was one of the best nights of my life. I feel like a lot of our trip was a blur, especially since we hit some major travel snafus. It also didn’t seem real! After being alone for so long and getting used to taking care of things for the girls and house, it never really felt like it had an end point. Even though the excitement that he was actually coming home kept me from remembering a lot about the week, there are quite a few moments that stand out in my mind:

– Waiting in the hangar with over 100 other families, holding “Welcome home” signs and balloons. They had jumping castles for all of the kiddos, tons of snacks and drinks, and you could just feel the excited buzz in the air.

When the plane landed and started taxiing towards the hangar, the entire building erupted into cheers. Everyone was doing at least one of the following things: cheering loudly, waving a sign or flag, or if they were under 4 ft tall, literally jumping up and down with happiness.

– I noticed a handful of red star balloons in the room. I thought it was cute that a few families had ordered the same balloons, and then I found out the reason behind them: each balloon was for a baby who hadn’t yet met their dad. These men were the first ones off the plane and they got to hold their little one for the first time. Just typing that makes my eyes sting with tears.

– Getting to see my friend Lindsay! I missed her dearly – she took all of my workout pics while we lived in Valdosta and became a close friend –  and it was so amazing to hang out with her in real life and catch up. She captured all of the incredible images in this post and I’m so thankful for her. I also got to meet Damian, who helped me out with some iPhone videos. We’re putting them together now into one video and I can’t wait to share it with you.

– Seeing Liv run towards him is something I’ll never, ever forget. I was holding P – it was cold and she was a little tired/chilly – and when we finally saw Tom, I was like, “Livi! There he is!!” and she TOOK. OFF. She tried to wait patiently while he gave the guys handshakes as he got off the plane, but as soon as he saw her, he bent down to give her the biggest hug, then swooped her up and held her.

– Being back in his arms. We’ve been back in Tucson since last summer, but it wasn’t until that moment that I felt like I was home. The honeymoon feeling when they come back truly is the best thing in the world. The girls and I have been soaking up this time with him, and I feel so thankful that he made it here safely.

I have so much to tell you guys and finally feel like I can take a deep breath. I have a few posts that I’ll share this week – I don’t want the blog to feel like deployment overload but I feel like I can finally tell you everything!! – but I just wanted to say thank you for being here this entire time.

For now, I’m off to drop the kiddos at school and enjoying a mimosa with my favorite guy.

Have a happy Monday and I’ll see ya soon!
xo

Gina

Thank you again to Lindsay Colson for the photos. We’ll treasure them always. <3

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Motivation with Alison Mariella Désir

Harlem Run founder Alison Mariella Désir used running to overcome depression and save her life. Now, she knows that every step of every run is an opportunity to feel better and get better.

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Explosive Bodyweight HIIT Workout

Workout equipment:

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Long jumps
2. Explosive push ups
3. Candlestick jump ups
4. Walking lunges
5. Burpee lateral jumps
6. V up tuck combo

Bonus: Handstand practice

——————————————————

Leave your reps in the comments below.

Did you do this workout?Tweet It!

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Take Your Trap Bar Deadlift from Good to Great

Train your quads, hamstrings, glutes, abs, lower back, forearms, and traps with the trap bar deadlift.

The trap bar deadlift is an incredibly effective exercise. It is a kind of squat/deadlift hybrid lift. Obviously, you deadlift the bar off the floor with it in your hands but the movement pattern is closer to a squat. This allows you to create a deeper knee angle than conventional deadlifts.

 

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The Perfect Squat for Tall Lifters

Protect your lower back and maintain balanced form with front squats.

The back squat is a great exercise, but it’s not great for everyone. In many cases, the front squat is a better choice for most tall lifters. Having the bar front loaded allows you to maintain a more upright torso position and sit deeper into the lift.

 

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Leave Don’ts In The Dust: Week 4 Day 6

It’s time to move onward and upward with Nik Naidoo.

The post Leave Don’ts In The Dust: Week 4 Day 6 appeared first on Under Armour.

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Take Your Trap Bar Deadlift from Good to Great

Train your quads, hamstrings, glutes, abs, lower back, forearms, and traps with the trap bar deadlift.

The trap bar deadlift is an incredibly effective exercise. It is a kind of squat/deadlift hybrid lift. Obviously, you deadlift the bar off the floor with it in your hands but the movement pattern is closer to a squat. This allows you to create a deeper knee angle than conventional deadlifts.

 

read more

from Breaking Muscle http://bit.ly/2S6sCee
via IFTTT

The Perfect Squat for Tall Lifters

Protect your lower back and maintain balanced form with front squats.

The back squat is a great exercise, but it’s not great for everyone. In many cases, the front squat is a better choice for most tall lifters. Having the bar front loaded allows you to maintain a more upright torso position and sit deeper into the lift.

 

read more

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The Circuit, Re-Charged: Week 4 Day 5

Katie Crewe’s leading the charge on today’s Circuit training, as you take on the seven fundamental movements with more know-how than ever before.

The post The Circuit, Re-Charged: Week 4 Day 5 appeared first on Under Armour.

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The State of Our Union's Children

Lobotomized by their devices, many of our youth drift along the superficial, never acting to create their own life.

Our country is a tribute to freedom and the human pioneering spirit. America is an idea as much as a country—the land of opportunity—the dream of building a better life for yourself. We believe in human ingenuity, strength of will, conviction, and that freedom is worth fighting for—or at least we did. Somewhere between storming the beaches at Normandy and posting a selfie of us storming Best Buy for a Nintendo Switch, we lost ourselves.

 

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Put Some Prep In Your Step: Week 4 Day 4

Prepping your food gives you more time and energy to pack into your daily fitness routine. Amanda Meixner’s got it down to a science.

The post Put Some Prep In Your Step: Week 4 Day 4 appeared first on Under Armour.

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The 20 Minute Total Body Workout

The point of these workouts is to stay on track with your fitness rather than making up an excuse to skip.

Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day.

 

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The State of Our Union's Children

Lobotomized by their devices, many of our youth drift along the superficial, never acting to create their own life.

Our country is a tribute to freedom and the human pioneering spirit. America is an idea as much as a country—the land of opportunity—the dream of building a better life for yourself. We believe in human ingenuity, strength of will, conviction, and that freedom is worth fighting for—or at least we did. Somewhere between storming the beaches at Normandy and posting a selfie of us storming Best Buy for a Nintendo Switch, we lost ourselves.

 

read more

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