The Sweet and Fit life: Workout #1

For those of you who really don't know me, I am a certified personal trainer and nutritionist for NASM. (National Academy of Sports Medicine). I was a personal trainer for 4 years right after high school then I moved up to Area Director over all of the trainers here in Utah County. I loved that job because of the satisfaction I got from seeing real life success stories from weight loss to recovery from injuries and so much more. I got true happiness and joy from seeing others reach their goals and become who they always thought they could be. But being in the gym and fitness industry there are also a lot of downsides. So, Wes and I both decided that maybe I just continue my fitness and nutrition career outside of a public gym. And I can't tell you how happy I am that I did that. It feels like that is where life started. I continued to have personal training clients out of home gyms and private facilities and loved that.

Well, fast forward a couple of years, we finally got pregnant again after trying for a couple years and now my baby boy is almost 12 weeks old. I have been so busy with work, and just life in general, that I really haven't had any time for myself. I haven't had a hard time with not having any "whitney" time, just because my son is amazing, he is the happiest little man ever, so being his mom is so easy. But being a fitness freak and an athlete for most of my life, I just don't feel like "me". I have lost lots of my baby weight, I am finally down to 116 lbs, but the number on the scale isn't what bothers me. It is the fact that I am "soft" and not as toned as I used to be.

And so that is my goal. I am wanting to start blogging about my workouts and my journey to get back in shape. I would love if you joined me. I will post the workout routines and pictures when possible. If you want, I would love to see and hear your progress as you follow me on this fun journey. I will post photos and updates as time goes by.

So here it goes... Workout #1

100 jumping Jacks

(I want you to jump high and do full extension jacks)

200 Fast pace High Knees

(Bring your knees as high as you can with every step)

50 standing jumps

(Standing with feet shoulder width apart, bend your knees slightly and do big jumps vertically. Repeat)

20 squats

(Feet shoulder width apart, bend knees slightly. Don't let heels come off ground)

20 Heel Raises

(Stay in low squat position, raise heels)

Hold Low squat position with heels raised for 1 min

{REST- 2 minutes}

50 Ballet First Position Calve raises

(Start in first position, and come on heels like you're wearing high heels)

25 Ballet First position Plies

(Starting in first position, bend knees slightly. for an even better workout, keep heels raised)

25 Ballet Second position Plies

(Starting in second position, bend knees slightly and return to starting position)

50 Ballet Second position Calve raises

(Starting in second position, raise heels til calves are tight, then release and let down. Repeat)

{REST- 1 minute}

1 minute Plank

(Start with hands and toes on ground, body should be straight like a table top. Don't let your bum sink.)

20 "girl" push-ups

(With knees and hands on ground, bend elbows and then straighten elbows to do a full pushup)

30 seconds Child's pose

(to stretch out your back and shoulders)

1 minute Plank

(remember to keep your back straight, and don't let your bum sink)

1 minute Mtn Climbers

(Do high knees in plank position. High speed pace. You should be out of breath afterwards)

{REST-1 minute}

35 Curls

30 shoulder raises

(Start with arms I upright bent "T" position, raise arms slowly, lower back to original position)

25 "T" to Straight out position

(Start in "T" position bring arms straight out In front of you. Return to T position. Repeat)

25 Tricep raises

(Start with feet shoulder width apart, bend knees, bring chest low, head up, and arms straight back behind you. Raise hands and lower to straight position. For an even deeper burn, use your 1-2 lb hand weights)

25 Bended To Straight Triceps

(Start in same position, with arms straight out behind you, with tight controlled arms, bend elbows to 90 degrees, then straighten. Repeat)

25 full arm raises

(Start with arms at your sides, tighten up arms, in a controlled motion, swing arms above your head, and slowly go back to starting position)

25 arm swings

(Start with arms in above your head position, knees slightly bent, in a controlled motion, swing arms down to a 90 degree angle, in the same motion,bring chest down, parallel to the ground)

20 "T" Shoulder Rows

(In the same bent knee, chest down position, bring arms

From 90 degrees, up to a bent "T" and back down to the 90 degree angle)

{REST- 1 minute}

100 Simple Crunches

(lay flat on ground, elbows bent, hands behind your head, slowly crunch up, using only your abs and lower back to bring chin to chest, slowly let head roll back down to starting position)

50 Legs up, Crunches

(Lay flat on ground like with normal crunches, but bring both legs straight up in the air and do crunches while legs remain in the air. Do not let them touch the ground until you have finished the whole set.)

25 Raised "V's"

(Start in crunch position, raise legs into a V, crunch up to a full sit up with legs still I the air)

25 Full, Slow Tricep Dips

(Start with hands behind you, and feet In front of you, and bum 3 inches off the ground. Raise your bum up by straightening your armament then bend arms to a 90 degree angle)

25 Full, Slow Tricep dips with single leg raise

(Do a normal tricep, but raise 1 leg while you dip. After 25, alternate to opposite leg)

1 Minute Side Planks

(Get into a tight side plank position, feet on ground, one forearm on ground, and 1 arm up above body. Keep hips straight, properly aligned. Hold position for 1 minute. Alternate to opposite side. For an even better workout, get into side plank position and slowly lower and raise hips)

100 Russian Twists

(Sit on ground, upper body slightly lowered towards ground, with a weight ball or just arms, raise legs, knees together, toes pointed, brings arms from one side on the body, touch floor, and twist to opposite side quickly Repeat)