Sister Workout

My sister and I were in Wisconsin a week ago and we needed to get out of the house so we headed over to planet fitness for a quick workout. Funny enough, my sister and I workout TOTALLY different. She was all American in Track in high school and would prefer to just do straight up cardio on the treadmill til she pukes, while I prefer to lift and do circuit training for my cardio.

My trainer had given me a cardio circuit on Friday which I had done and timed that morning and my sister agreed to give it a try. It was actually pretty awesome working out with her because we pushed each other so we maintained the same pace the entire time. The best part about this workout is that you don't need any equipment so it's a great workout to do when you can't make it to the gym. Give it a try and let me know how it goes!

50 Jumping Jack

50 Crunches

45 Jumping Jacks

45 Squats

40 Jumping jacks

40 Crunches

35 Jumping Jacks

35 Alternating Lunges

30 Jumping Jacks

30 Squats

25 Jumping Jacks

25 Push Ups

20 Jumping Jacks

20 Alternating JUMPING Lunges

15 Jumping Jacks

15 Squats

10 Jumping Jacks

10 Bicycle Crunches

5 Jumping Jacks

 5 Burpees

Post Workout Selfie

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100's Challenge

This past weekend while I was in Palm Beach, I asked my trainer to send me some workouts so I didn't slack off and one of them that she sent me was this 100's Circuit Challenge. When I first saw this challenge, the triple digits alone made my body hurt but I decided I should give it a try and although it was definitely tough I shocked myself with being able to get through it a lot easier than I had anticipated. I got through this in under 20 minutes, time yourself and see where you end up:

1) 100 Squats with Shoulder Press using 5lbs

 

2) 100 Deadlifts using a 45 lbs bar

3) 100 Sit-Ups

4) 100 Forward Walking Lunges

5) Wall Sit with Bicep Curls using 5 lb weights- this was the most difficult to get through the 100

 6) 100 Wide Mountain Climbers - get into a plank position and then bring your right knee to your right elbow and then do the same with the left side. This exercise obviously cannot be done at the speed as regular mountain climbers but still try to have a quick pace
 

 
 

Cardio Curse to Cardio Challenge

Although I preach that women need to re-evaluate their workouts and do a lot more weight lifting and plyos than cardio, cardio is still a part of the equation to fitness success. After talking to my trainer this past weekend, I realized that I wasn't taking this seriously enough and just kind of going through the motions when it came to cardio. Although I was waking up in the AM to run before my first meal to get my "empty cardio" in, that's all I was doing for cardio and my body inevitably became used to it and therefore it became a waste of time because I was only maintaining instead of improving. In order to get results, I need to implement variety into my cardio routine. So I decided I would start on Sunday morning and wake up and do a Cardio Challenge that my trainer gave me. It definitely wore me out but in a great way and it was the perfect jump start into my new variety cardio goals. Try it out and let me know what you think!

Instagram Fitness Craze

Fitness has always been a part of my life but as many of you know, I only started getting results in the past year when I started training with Meriah. Since I've made the commitment to living healthier, I have started following a ton of accounts of fitness pros, bikini models, health experts etc for workout plans and healthy recipes. But of course, along the way I have had a ton of "holy shit moments" where I've felt discouraged about my own journey and progressed because I'm looking at people who have already reached their goals and who do this for a living. One of the fitties that I follow is this awesome NPC Bikini Competitor, Rachel Del Vescovo. Her blog that captures her life, her fitness progress and competition prep is called Pretty and Pumped. A little background on Rachel - she was born with arthritis and her pain was so intense that she had to be home-schooled until she eventually got both of her hips replaced and look at her now! Obviously she has a different appreciate now for being able to work out when the littlest things were such a struggle before but it's a really inspirational story about overcoming adversity and not letting yourself be your own excuse.

Last week she posted about the Instagram Fitness Craze and how she felt the same way prior to being competition ready and it just made me have so much respect for her. In her post she talks about how prior to competing she would stalk fitness models on insta and start to obsess with wanting to be like them (just like every other girl) and the effects that it can have on a girl's head. I really wanted to share this post with the rest of you because it is refreshing and 100% real. Check out Rachel's post here and the rest of her blog for more amazing fitness and health tips

 

 

   

Meriah & Steph Collaboration Post: Deadlift Continuation

Meriah is in NYC for two weeks from Denmark so we met up this week to train together :) Last week when I posted about the 2 most elementary Deadlifts, she messaged me right away saying we should take this a step further and do a collaboration post with other deadlifts, because deadlifts are number one in her book! So we did just that :)

Like I mentioned in my first post, you can use a variation of weights to do your deadlifts, but the best in my opinion for the most basic deadlifts would be to use a barbell. In this case, we were working out at the gym in my building so we used a regular bar to demo.

To review the Romanian deadlift, slightly bend your knees and sit your hips back- keeping your back flat. Keep your hands positioned on the bar in alignment with your legs, shoulder width apart and go down to your shins and repeat.

  

The next that Meriah is doing is the Wide Grip Deadlift. This is an easy modification and pretty self explanatory. Grip the bar as wide as you can and do the same Romanian Deadlift motion as the first exercise. This grip is for your upper back and it allows you to go deeper into the dead lift.

 

The third deadlift we featured is the Sumo Deadlift with High Pull. For this exercise Meriah used the kettlebell. Stand in a wide stance with your feet turned out at an angle. Have a close together grip with your arms inside of your knees. Pull the weight up so that your arms form a V underneath your chin and your elbows are pointed in the air.

 

The last exercise is the Single Leg Deadlift. This exercise is done with dumbbells. Start standing with the weights by your side. Lean forward, holding the weights in front of you and simultaneously lifting 1 leg backwards in the air. Start by doing 10 on the first leg and then switch to the other & do the same.

 

Let us know if you guys have any follow up questions! :) - Steph and Meriah

Deadlifts

The 30 day squat challenge that I posted is everywhere and social media has really taken off with showing the amazing results. An update/next step to that would be a dead lift challenge. There is a debate as to whether squats or dead lifts are better but honestly they both make for amazing results and I think they should be done in tandem. There is no way I would know what a dead lift was if it wasn't for having a trainer. Deadlifts are most known for targeting and lifting your glutes/butt/ass/cheeks but this exercise actually strengthens 6 other areas: hamstrings, upper back, lower back, shoulders, quads, and abs. There are two major types of dead lifts that I do- regular Deadlifts and Romanian Deadlifts. If you don't already do these you should try to incorporate them in every workout you do.

For Regular dead lifts or "stiff leg deadlifts" you can use a dumbbell or separate hand weights. When women are doing high reps with weights, they're limited with how much they can increase the weight but deadlifts are definitely an exercise where you can challenge yourself and really increase the weight. In these pictures I only used 20 lb weights for higher reps but when I use a dumbbell I lift a lot more.

 

Staring in a standing position hold the weights, lean forward and have the weights follow your legs down to your shins while keeping your legs as straight as possible. Then lift back up, squeezing your glutes and repeat for the appropriate amount of reps to the weight you are lifting

Looking at this picture, my knees should honestly be less bent but my legs were so tight when I did this and I should have stretched out more before working out 

For Romanian Deadlifts, start in the same starting position but as you start to bring the weight down to your shins, bend your knees. For this type of deadlift, you should be going closer to the floor and stick your butt out more. Once again continue this for as many reps relative to the weight you are lifting

 

Both exercises are really simple but the results are unreal. For me, having bad knees - deadlifts are less painful than squats but like I said before you should really be doing both instead of one over the other

Meriah's Killer Cardio for The Bottom Half

In my last post I gave my #1 choice for cardio machines - the rower. Now I'll give you my #2 choice - the stair climber.

First thing I want to clear up, this machine will not give you a bigger butt, bulkier legs, or any of those fears you may have. Only heavy weight training can do that. In fact, this is a great exercise to use if you carry weight on your bottom half, because it burns a ton of calories and will tighten, tone, and lift your rear.

As opposed to the elliptical, the stairs are:

• functional and versatile
• working your legs individually, challenging your core & balance
• able to sculpt and strengthen your lower half
• a total body exercise with some light dumbbells 
• can get your heart rate up and burn a ton of calories

If your gym doesn't have a stepper, the next best option is to use a set of stairs like inside an apartment building or outside at the park. 

You can work up to doing sprints, 2 steps at a time… you want to go for at least 20-30 seconds for each sprint, so you can get your heart rate to the max, and then 8 times should be enough. You can also throw in some plyometrics, jumping up, 1 or 2 steps at a time… If you jump with both legs, land in a squat, or for a challenge try single leg hops. I promise you'll know they're working because you'll feel the burn. Bring a jump rope and a yoga mat to do some core exercises, and you can turn it into an intense total body circuit.

Now, if you go the gym, the machine is the next best option.

The machine can be tough if you're just starting out. But even if you're a veteran, make sure you maintain good alignment - it can be tempting to hold on to the railings and hunch over the machine for support, but you lose most of the effectiveness!

Here's how it should look:

• Make like you're holding a mini-squat, butt slightly sticking out
• Push off the step through the heel of your foot (you'll feel it in your glutes)
• Keep your arms bent in front of you to counterbalance your weight
• Chest up, shoulders back, and ab's tight so you feel your core working

Start out slow to build up endurance, balance, and coordination. Then some optional add-ins to maximize results

• Before taking each step, lift into a rear (straight) leg raise, to really hit your glutes and hamstrings
• Hold a set of dumbbells at your side to increase the challenge on your core
• To step up the intensity, do alternating dumbbell curls, with a light weight, as you step
• Slow it down a bit and lunge up by taking 2 steps at a time (great for your buns)
• If you're ready to push up the weight, hold a bar on your shoulders, but be sure to keep your ab's tight and chest out

For best results, include a session on the stair climber 2-3 times a week. You'll start to notice not only a tighter rear, more defined legs, but an increase in your endurance as well.

No machine gets my heart rate up like the rower, and after 15 minutes on the stair climber my glutes feel like they're popping. Include these 2 in your routine and you'll get great results…  Whats your experience so far with the rower and the stair climber? Have you tried sprinting or using them in circuits?

In my next posts, I'll get into strength training and how to set up a program that works for you.

Any other questions or suggestions are welcome!

You can find me on Facebook, at WonderYogi.com or e-mail: meriahmccauley@gmail.com

Meriah's #1 Cardio Recommendation

 

Ain't that the truth. 

First things first, if you're serious about getting into shape, I strongly recommend buying a Heart Rate monitor. It tells you how much you're burning, and if you're peaking in your fat-burning zone, especially important during those cardio-focused workouts. There are all different types, but the best ones come with a wrist-watch and chest strap. Most even come with a software program so you can log your results. Its almost like having a trainer. You could use it throughout the day, like pushing yourself to get your heart rate up during a mid-day walk…. But if you're just starting out, you can go with a basic version, because they can get a little pricy. I recommend the Polar brand.
Now, as far as the best cardio machines, of course they're not the easiest, but that's what makes them so powerful, and helps you make the most of your time.

My #1 Pick:

Indoor Rowing Machine (Concept II Rower)

In addition to attaining a high level of fitness, rowing is an intense calorie-burner!
Indoor rowing primarily focuses on your cardio, with a good workout consisting of a moderate, steady 20 minutes (although a great goal is 2000 m, under 10 minutes).
But once again, *interval training* will maximize your results - because rowing also works many muscle groups throughout the entire body "anaerobically", giving you more bounce per ounce.
And - Bonus: Unlike high impact exercises, like running, which can damage your knees, rowing isn't so rough on your joints :)

How to Include the Rower in Your Fitness Routine:

On weight lifting days, I like to use the rower as a warm-up if I don't feel like running. Five minutes on the clock, or 1000 m (or 1 km), and Im ready to go do some damage.
The rower can be used in your circuit training, where you jump on for a quick 200 m, or a 45 second blast, then hop off and go for a set of push ups or KB swings.
Something fun I tried yesterday was doing a mini-triathalon, because I need to get my cardio back up. So I started with: 2 km on the treadmill, then 2 km on the rower, and finished with 5 km on the bike. Followed it up with some TRX suspension training - I haven't had such a great workout in a long time!

Remember these tips when you go for your next session, and let me know how it works for you.

In my next post, Ill get into my 2nd favorite cardio machine, a killer for burning some serious calories, while sculpting sexy legs, and a tight lifted butt… can you guess what it is?


 

Meriah's New Definition of Fitness

Traditional "Cardio"  a.k.a.  "Aerobics"   ak.a.  "A Waste of Time" 

The *trick* to cardio and weight loss is not about how long you can go, or even how many calories the machine says you've burned - its all about your heart rate! Your H.R. determines whether you're burning mostly air (too easy!), fat (somewhat intense), or muscle (too high - not good!)

Hopefully you know from science class, our bodies are like machines that run on fat, carb's, and protein from our food as fuel… But, the catch is the lower the intensity of exercise, the easier it is, the higher the percentage of calories we burn are coming from stored *fat* rather than carb's or protein. This is because we are working the "aerobic" pathway, which is a long slow process metabolically, but favorable for us in terms of *fat loss*.

Once you're working at an intensity above your "anaerobic" threshold, which is around 85% of your maximum HR (when its hard for you to breathe), you start to burn protein a.k.a muscle - and thats a big no-no! We always want to work towards building muscle, because it makes your metabolism faster, makes our stronger, and also gives the look of a defined, toned shape. Doing short sprints is a great way to push yourself to the limit, but still give your body just enough time to recover, so it doesn't have to resort to stealing your hard-earned muscle to keep going.

A great example of this is comparing a marathon distance runner, and an Olympic sprinter. Which 1 tends to look frail and skinny, and which is lean and ripped?

This is because of "The Fat Burning Zone"…

You may be familiar with this term. However - if your goal is to lose weight, you need to be burning more calories than you take in through eating. So, even though you burn mostly *fat* when working at an easier intensity, the *total* amount of calories burned is going to be low - unless, you stay in that fat-burning heart rate zone (65-85% of your max) for *at least* 45 minutes to 1 hour.

This is what is runners call a long, slow, distance (LSD) session.

I recommend this type of workout only 1-2 days a week, because its time-consuming, but valuable especially on days after a tough, high-intensity session, as a way to allow your body to recover, and still get in some exercise. The most efficient way to workout and do your "cardio" is using weights and sprints, so you're still sculpting your muscles, plus keeping your heart rate up. And this type of "interval" training can take a fraction of the time of an LSD workout.

For example:

1 minute each: Squat + Shoulder (Overhead) Press

30 seconds: Burpees

1 minute each: Side Lunge (Alternating) + Push up

10 reps: Pull ups or Rows

3-4 rounds of this and you've achieved way more than the equivalent of 45 minutes on the boring elliptical. 

You could also switch things up by going for 20 minutes on the clock to see how many sets you can get through, creating a competition with yourself.

Be sure to do a warm up, and then record your weights, rep's, and time results.

In conclusion, heres my suggestion:

If you can only start out in the gym 1-2 days a week, make sure you hit a total body circuit. You can also do this at home with resistance bands or body-weight exercises.

Think of 1 exercise for each muscle group (legs, shoulders, core, chest, back) and give it your maximum effort for 30-60 seconds, and then switch exercises. 

Ideally, to be in the best shape your goal should be to train 5-6 days a week, alternate between a quick 20 minute, high-intensity circuit, and follow it up the next day with a moderate intensity workout, but remember that should last for about an hour… It could include weight lifting, yoga, swimming, jogging, or even an easy "aerobics" type class like step or kickboxing (only thing Im not a big advocate of is "spinning" because you're hunched over & sitting on your ass, which is the last thing anyone needs) You can also still use traditional cardio machines, but I'll give my suggestions for the best ones and how to incorporate them into your program in my next post. 

As long as you do something you enjoy, are consistent, and get your body moving, you'll be on your way to reaching your goals.

There are many other benefits to doing other weight circuits and super-sets. Mixing up your workouts not only makes it interesting, but keeps your body guessing, so you don't hit the dreaded plateau. Its a really good idea to keep notes on your progress, so you can always kick it up, push harder, lift heavier, and jump higher.

Best of luck in working toward your fitness goals. I know I gave you a lot of info. here so questions are welcome!

Always remember to keep *yourself* first in taking care of your health, its up to you to make it a priority!

Meriah's Intro

Hey there!

I'm Meriah. I am really excited to introduce myself to you, starting off with my background experience in the world of fitness.

 

 

 I grew up in NYC, and I've been active most of my life, with dancing and sports as a child, gymnastics as a young teen, I even tried judo for 1 year. And then at 16 years old, I got a personal trainer, because I was so fascinated by the gym and all the weights, but still too young to play. At the same time, I had started doing yoga classes at my local Gold's gym with a woman named Uma, a true yogi, who inspired me to really explore what my mind and body was capable of doing and feeling, through fun and engaging classes.

So, the gym was an important hobby for me when I was in high school, on top of my other commitments, like singing in the choir, killing myself in the Science Research program… (yeah, I was a bit of a nerd… but an awesome one!) And then, I went on to college. I joined a sorority and that became my new hobby - and my life. Business meetings, socializing, and partying was the priority, so my fitness sort of went down the drain. It wasn't until after graduating did I come full circle and decide that I was going to get my personal trainer certification (I thought it would be the perfect side job to teaching high school, my supposed future profession). Little did I know, not long after stepping back out onto the gym floor in my new role, I had found my calling. I fell in love with fitness again, and the opportunity to help change peoples health and lives.

However, it wasn't that easy. I soon found that my clients weren't getting the weight loss results they had hoped for and that I knew they could attain. I realized exercise alone is simply not enough. I started doing research into nutrition and enrolled for 1 year at the Institute for Integrative Nutrition in July of 2011. There I learned all about *holistic* health counseling… Providing people support to make the shift to a healthier lifestyle, by learning about foods, diets - and also about their bodies, their relationships, career, spirituality, and how it all ties together - in allowing us to reach our fitness goals.

 

 The Integrative Nutrition Holistic "Food Pyramid"

Ironically, around that same time I had started training for my first bodybuilding competition for the "figure" and "bikini" categories. I wanted to demonstrate and inspire my clients to reach big goals. With intense workouts nearly every day, a crapload of supplements, and a diet that was low in calories, high in protein, and deficient on so many levels - I was convinced, from everyone else I knew and all the fitness magazines, that was the only way I was going to win. And so I ended up with a phenomenal body, a shiny trophy… and a whole mess of problems. But I will get into that side of it in future articles. What I chose to take from the experience was an education in serious training to accomplish major change, the dedication to stay focused on achieving, and the importance of having a team of support with me through the whole way, because there is no chance I would've been able to do it on my own.

 

 Figure category. Fitness America, October 2011

 
 
 Bikini category. Fitness America, October 2011

 Yup, that was me!

But approximately 1 year after my bodybuilding experience, I've come full circle once again. This time, back to my other passion: yoga. In January, I went to the Nosara Yoga Institute, in beautiful Costa Rica, with directors Amba and Don Stapleton (the old director of Kripalu). There I gained my 200-hour Interdisciplinary Yoga Teacher Training. My education covered the philosophy of yoga, as it applies to self-discovery of our deep multi-dimensional being, and also learned vinyasa, self-awakening yoga, pranayama (breathing exercises), and meditation. I was so inspired by my experience that I decided to stay for an additional training: Pranassage. Prana is simply energy - that vital life force, which is behind the sun rising, our breathing, the ocean tides, and flowers blooming. It is in us, and everything around us, and through a combination of "massage" and yoga, I can help you harness the amazing relaxation effects and get you to a feeling of pure bliss. Sounds yummy doesn't it?

 This is what it looks like when someone is what we call "blissed out" :)

 Client being assisted in "Downward Dog" while I am in "Scorpion" pose on her shoulders

And so now here I am writing to you… all the way from Denmark.

Um, wait, Denmark, you ask?
Well, before going to Costa Rica, I met a wonderful Danish chef, who had come all the way to NYC to run the Marathon (which was cancelled due to Hurricane Sandy) and thanks to Skype, we kept our romance going. I very recently made the big move to give things a shot over in Europe. Its crazy but you never know what amazing places life will take you, as long as you keep a positive outlook, and are open to all possibilities. That's the way I see it at least, and it works for me!

I look forward to sharing more with you in upcoming posts… look out for my next one, on "The New Definition of Fitness", where I'll give you some excellent workout tips on how to stop wasting time, and maximize your results - *guaranteed* - just ask Steph ;)

If you like what you read, feel free to check out my "Wonder Yogi" blog:

wonderyogi.wordpress.com or contact me, with questions, post suggestions, or just to chat:

Facebook: Meriah McCauley

Wellness Page: facebook.com/AlphaOmegaWellness

email: meriahmccauley@gmail.com

Peace,
Light & Love,
Namaste :)

Kettle Bell Circuit

A couple months ago I decided I was going to make an effort to multitask and get a workout in while watching TV- so I ordered a 20 pound kettle bell weight since it doesn't take up much space (non NYC-ers wont relate to this storage/space issue). It's crazy to think you can get an entire workout in with just 1 weight. Here is an example of a circuit workout using a kettle bell. Try this out at the gym and if you like it, you should get one for home also.

20 Over Head Swings - stand with your legs a little wider than shoulder length apart with bent knees and take the kettle bell in between your legs and swing it above your head, so your arms are straight in the air then swing it back down and repeat 20x.

 

20 Squats - holding the kettle bell in front of you 20x.

20 lunges with bell cross over- holding the kettle bell with your right hand lunge forward with 1 leg and then pass the kettle bell under your lunging leg to your left hand. Then stand up and step forward with your other leg and pass the weight under your lunging leg from your left hand to your right.

 

20 Side Crunches - stand up straight with the kettle bell in the right hand with the weight at your side. Lean your body to the side with weight so that the weight goes from your thigh to your calf. Repeat ten times then switch to the other side.

20 One Arm Rows - use a bench and put one knee one the bench and your other foot on the ground. Pick up the kettle bell and do 10 rows and then switch to the other side.

 

40 Russian Twists - sit on the ground with your knees up. Raise your legs slightly off the ground and then hold the kettle bell with both arms and twist from side to side with the weight 40x.

 

This is the entire circuit and you should repeat the whole thing 3 times. Try not to take more than 30 second breaks in between exercises so that you can get your heart rate up. 

Just as a footnote: by no means am I a fitness model, trainer, etc - I work a lot so I am always looking for quick effective workout that I can squeeze in, not to mention that if I don't make it to the gym before it closes, I can do this in my apartment. If you have workouts that you've had a lot of success with please share them. I'd love to try them out!