Wednesday, October 8, 2014

Ultimate Leg Day Workout

Leg Day!
 
That day that everyone loves to hate. Yes I used to be one of those people who dreaded leg day. But I have turned over a new leaf my friends, and I'm now fully embracing leg days. I have learned to love that next day feeling of soreness. When simple tasks such as attempting to sit down on the tiolet is a process.
 
Well if you want a gaurenteed not going to be able to walk the next day leg workout this is it:
 
 
 
 
Squatting is the focal point of any leg workout. If you are going to master and be consistent with one leg exercise, the squat should be it. That's why lately when I do leg workouts I usually start with squats so my legs are fresh when doing them. I also like to drop the number of reps to eventually end up at my max weight. I usally start doing the first 20 reps at 95lbs and end doing a set of 5 (or sometimes only 3 ) at 235lbs.
 
You want to push yourself so that on the last set you struggle to make those 5 reps. If you are just cruising and can easily hit those 5, it's time to go up in weight!
 
Love or hate leg days?!
 
  
 
 
 


Thursday, October 2, 2014

Luna Jai Review & 10% off Leggings!




Lately I have been getting bored with my standard old black leggings. Don't get me wrong though, there's nothing wrong with a solid par of black leggings, they get the job done. However, recently I have wanted to break out and start getting creative. So the hunt for fresh and interesting leggings to spice up my fitness wardrobe began! 

Well if you are like me and are craving high fashion leggings, that don't sacrifice on the quality, look no further then Luna Jai.





Luna Jai first catch my eye based on your out of the box styles and colors. The colors are bright and let's face it, simply look some much better in pictures! But that's not what made me fall for Luna Jai's leggings. Looking cool is one thing, but if they can't handle all the types of workout I do throughout the week, then sorry it's a no go. I have worn Luna Jai's leggings during not only my yoga workouts, but also when hitting my PR on the Squat the other day, running through sprint workouts, and yes just lounging on the couch. 

These leggings were extremely versatile and comfortable, which is perfect for someone who really likes to switch up the workouts. I loved how these leggings hug to your body without feeling way too tight. Admittley, I have tried certain leggings that look great as long as I don't try to move. When you go to perfom the beloved squat exercises, you don't know if they are going to tear in half when you hit the bottom. These leggings are extremely stretchy and never once did I feel like I couldn't do certain movements in them.

Now let's talk price point. These leggings sell online for around $69 a pair (only available online), which is about $20+ less than the other top fitness apparel retailers out there. Plus if you know a certain fitness blogger you could receive 10% off your order...


























If you want to get your hands on a pair on Luna Jai shorts or leggings, head over to their website here . You can get 10% off when you use promo code "Elise" !






I was given Luna Jai leggings and shorts free of charge for this review, however, as always, all opinions are my own.

Tuesday, September 30, 2014

#PLANKtober is back


Yes it is BACK! Starting tomorrow #PLANKtober is back yet again. For those of you who are new to 9toFit or the Cody App, basically through out the month of October Cody & Instagram users will begin posting creative ways to do the plank pose. Use costumes, props, interesting locations etc, just make the picture unique while doing the plank pose!  Whenever you post a picture simply tag #PLANKtober so everyone will be able to view it! 

Planktober was started last year on the Cody App by another fitness junkie and myself, and really took off. This year we will be adding "plank challenges" throughout the month as well, to add some fun ways to push yourself. 


Planks are an amazing workout for your entire core and are key if you are striving for that 6 pack (check out the 6pack plank routine); Have fun with this, hopefully we will get some great ideas, and hilarious ways to do the exercise we all love but hate at the same time!

For those of you who don't have or want the cody app but still want to participate follow me on instagram at @EMCAIRA and send your pictures in that way.







PS- Want to see last year's winner.. check it out here!

Friday, September 26, 2014

Chewy Pumpkin Chocolate Chip Cookies

Attention 9toFit readers looking for a healthy, clean eating recipe for this weekend.. skip this post! 

Sorry but it's pumpkin season and I decided to make these delicious chewy cookies with all the sugars and fats included. I think it's okay to indulge at times, that's the reason we work out right?

Anyways, as soon as fall rolls around I am the first one to jump into the pumpkin craze. Yes I was drinking pumpkin beer back in August when it first came on tap at local bars, my coffee order every morning "large hot pumpkin, skim milk", so of course when I decided to bake some cookies for Sunday football, pfff obviously they were pumpkin!

These chewy cookies even won over some of my non-pumpkin loving friends (yeah I don't know what there deal is either?) But to their own amazement they fell in love with the pumpkin chocolate combo just the same.

Take that pumpkin haters!



Chewy Pumpkin Chocolate Chip Cookies:

Ingredients:
  • 1 Stick of unsalted butter
  • 1/2 cup of brown sugar
  • 1/2 cup of granulated sugar
  • 6 tablespoons pumpking puree
  • 1 and 1/2 cups flour
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking powder
  • 2 teaspoons cinnamon
  • 1/4 teaspoons nutmeg
  • pinch of ground cloves
  • 1/3 dark chocolate (bakers choice)
Instructions:
  1. In a small bowl, whisk together melted butter, brown sugar, granulated sugar, and vanilla. Make  sure there are no lumps then stir in the pumpkin until smooth.
  2. In a  large bowl, mix together all the other dry ingredients (except the chocolate chips).
  3. Pour the wet ingredients in with the dry ingredients and mix together.
  4. Fold in chocolate chips, while preheating the oven to 350F.
  5. Line baking sheets with parchment paper, or baking spray. Roll the dough into balls, or use a cookie scoop and place balls on the baking sheet.
  6. Bake cookies for 10 minutes, even though the cookies will lok very soft and udnerbaked when you take them off.
  7. Allow cookies to cool for 15 minutes and enjoy!

Recipe adapted from Sallys Baking Addiction.

Favorite pumpkin recipes.. Go!


Thursday, September 25, 2014

Back Blaster Workout

As I mentioned when I returned to blogging, weight training has become a much larger part of my weekly workouts. Does that mean I love lifting? Hell no! There are certain days (cough cough Chest) when I dread going through that lifting routine. I must admit though there are days that I do LOVE, and back days are definitely it!

I am the type of person who needs instant gratification. I like to see results and see results quick. Certain areas, for me at least, I tend to feel and see a difference much quicker then others, and my back is definitely one of them.

Here is the back workout I have been doing lately, I will probably continue this workout for another 3-4 weeks before switching it up again: 





On lift days I do usually like to warm up with a 10 minute elliptical or bike ride. I think people get an overall better workout in when you are already sweating and ready to go. So instead of just heading straight for the dumbbells jump on the bike for a few minutes, I think you will see a different.

Favorite muscles to work?







Thursday, September 18, 2014

Fat Burner Workout

Know what I love.. working from home. Those few and far between days are always the best. It means the 5:00am alarm can get pushed back to 6:30/7am, and I'm still able to get a workout in before plugging into the computer for the day. However, at 7am most people need to be home getting ready for work so the normal yoga or spin classes I go to have been long over. That’s when I start getting creative with my workouts. Enter the Fat Burner Workout!

This workout is perfect for people who get bored just sitting on a cardio machine for 20+ minutes (um me!) You are never doing one exercise for more than 1 minute and the intervals of sprints will torch fat. If you are one of those people who cardios for an extended period of time and aren't seeing any results, I suggest you implement sprints into your workouts. They burn more calories and you can cut your cardio time in half!



Fat Burner Workout:

This workout is designed to be performed in supersepts (just like how my lifts are set up). For each superset you will be performing the following 5 exercises. But first, start off with a 10 minute bike warm up. You want to make sure you are stretched and all warmed up before you jump into your treadmill sprints.

Superset Breakdown:
  • 5 Minutes of Treadmill Sprints - 30 seconds of jogging, 30 seconds of sprinting. Everyone is at a different level so find two speeds that are right for you. One speed you will be jogging, I keep it around a 7 , and the other speed you are sprinting, for me this is around a 8.5/9. Make sure for the sprint you are really pushing yourself. (You can modify this by jumping on the elliptical or bike instead- no worries) 
  • 1 Minute of Dumbbell Punches- Immediately after, jump off the treadmill and grab your dumbbells, start punching for 1 minute straight. I found that 10lb dumbbells work for me. To focus on working your back, bend over slightly and punch towards the ground. To work more of your biceps and triceps, stand up straight and jab forward.
  • 30 Body Weight Squats- After the minute is over drop the dumbbells and go right into 30 body weight squats. Focus on not letting your knees go over your toes and put your weight in your heels. Once you have your form down, focus on speed
  • 20 reps of your favorite ab- I found that switching up the ab exercise every superset worked best for me, so I could target a couple different areas. But this is all up to you! Just make sure to get 20 solid reps in.
  • 10 Push-ups: Everyone loves push-ups right? Wrong, but believe me they get easier the more you do them. Finish this supersets with 10 push-ups, if you need to modify and do them on your knees. Congratulations you just finished one superset!

Depending on your fitness level (or motivation level) do between 4-5 supersets. This workout will fly by and the fat will begin to fall off!


What are some of your favorite cardio workouts??







PS- Want more sprinting workouts, check out the Sprint it Out Workout!

Tuesday, September 16, 2014

Quest Winners!

Hey All!

Just dropping in to announce the two winner of the awesome Quest Nutrition Sample Pack. And the winners are... 

a Rafflecopter giveaway

Congrats Bianca & Jordan! I will be sending you an email later today. 

Also everyone else be sure to check back on Thursday for my new favorite Fat Burning Workout!