HIIT Bodyweight Booty Circuit!

Screenshot 2016-03-16 18.54.53Ok guys new territory here! Made my first workout video…I’m no#janefonda but everyone’s gotta start somewhere right?

complete 3x thru
PS where I’m standing in this pic is right below someone’s apartment…and they were definitely home with their window open while I shot this. Don’t mind me casually jumping around out here ; )

And like my hippy self said, do it 3 times thru!

 

your-trainer-Engrid

Lululemon + Liveng Proof Bootcamp!

Live in the Greenville, SC area?? Come join me at Lululemon for a free full-body workout to get a lean, toned body so you can look good in your lulu leggings. I am seriously so excited (and honored) to be opening the Lululemon Greenville showroom as a fitness studio on Saturday NOV. 21 (9AM)!!

 

RSVP to the event here on Facebook!

Lululmeon liveng proof bootcamp ad
Bring a friend and tone up together!
All you need to bring is a mat and a water bottle!

Just show up and you’ll be automatically entered to win one of the amazing goodie giveaway bags!

lululemon+livengproof bootcamp giveaway promo

Giveaway prize packages include:

🔹$50 giftcard to Lululemon

🔹$25 giftcard to Urban Nirvana or Nails for You (gel manicure anyone?)

🔹 Quest Bars (20g of protein and my go-to for when I’m in a pinch)

🔹Vega Sport Chocolate Protein Powder Packets (perfect for on-the-go!)

🔹 snag-free hair ties (can’t have too many of these)

🔹anthropologie candles (one of my favorite scents to unwind)

🔹antho soaps & sunscreen!

🔹Zico coconut water & more healthy snacks!

your-trainer-Engrid

‘Crossfit Gym’ HIIT Circuit Workout

IMG_4128-2

How’s everyone doing this week!?
Summer is right around the corner ☀ can you feel it!?!

IMG_1564
For me this means the months ahead are filled with weddings, birthdays, upcoming vacations to finish planning etc! Often it can feel like I have to “cram” everything in before the nice weather runs out!

Warmer weather also means people are more likely than ever to seek out personal training (which is great for me)! So I’ve been much busier with the addition of new clients. So, I’m in a bit of an adjustment phase to this new busier ‘normal’. I have to remind myself that I need to take care of “me” first – which is incredibly challenging! I pour my heart and soul into my clients, but I’ve realized that if I don’t treat myself right (aka knowing when to say “No, I can’t do that” or knowing when I will need to take a 20 min power nap) I won’t be able to give them everything I’ve got!

I’ve learned the hard way. And, yes, sometimes I do spread myself too thin. But I’ve also learned that sacrificing my own needs for others never pans out well. I pride myself in giving each of my clients the energy and attention they deserve at every single session. But when I don’t take care of me I  know that my spark can dim  – and that’s usually a result of me taking on more than I can handle. But just like building strength and endurance with a progressive load, I am trying to gradually increase and adapt. And I’d like to think I’m building a pretty solid foundation for handling my days, as they get busier!

It’s definitely a process learning how to balance this new “normal”. At first, I’d catch myself feeling run-down & tired later on in the afternoons (it happens after your alarm clock goes off at 4 AM a few days in a row). So just before meeting with my late afternoon client(s), I’d envision how wonderful a nap would feel… but for some reason once our session would start I’d instantly be filled with happiness and energy! In reality, I feel so blessed with the responsibility I have to each of my clients. It seriously is so rewarding and I sometimes I can’t believe I’ve actually carved this life out for myself! Additionally outside of my clients, I know I am lucky to have the commitments and friendships I have that add all that wonderful flavor to my life.

Take home message: Even through all of the chaos ~I want you to focus on Y♡U

Make your healthy lifestyle the one consistent part of your everyday life, even if everything else is moving and shaking! Maybe crazy is your new normal??

Okay, so it’s the end of my work week and I’m seriously exhausted, but that’s not stopping me from posting this ‘Crossfit Gym HIIT Circuit Workout’!  I have been trying to stay more consistent about posting REGULARLY!

Crossfit Gym HIIT Circuit WorkoutComplete this routine 4 times through!!

IMG_2708

your-trainer-Engrid

AMRAP Workout | Plyo Intervals

AMRAP WORKOUT_Plyo Intervals_LivengProof_1

I jumped at the chance to try out the Nike Flyknit 5.0 this weekend. I’ve always had trouble finding shoes that fit my extremely pronated flat-feet. I remember my Mom taking me to get new shoes as a kid and not understanding why they would put an annoying raised arch in the middle of the shoe…

I was on the women’s crew team my freshman year of college and despite the fact that it’s not exactly a land sport – running was one of our cross training workouts. And it was evident that my feet just weren’t cutting it. So I got orthotics. Which, come to think of it, I should be using more often…but nowadays I run no more than 4-6 miles at a time.

 I am however a huge fan of the 5.0 series of Nike free’s. They are so lightweight but still give just enough support for my extremely low “arch” (or lack there of). The minimalist design doesn’t include the annoying raised arch I remember as a kid. The form fitted “flyknit” material sort of feels like you’re wearing a really awesome sock that’s also part shoe – if that makes any sense 😉 I got these on ebay, you can check them out here. I’m wearing them in Rainbow Atomic Purple / White Blue One

The fall foliage and crisp air are on point right now so I’ve actually have been running outside lately (probably too much and without my orthotics). My arch was bothering me so instead of pounding the pavement, I came up with this workout to get my fitness on.


AMRAP Workout | Plyo Intervals

Equipment I Used:

38 Sets interval cycles (7 moves x 6 sets) + (6 forty-five second breaks)
30 seconds of work (High)
15 seconds of rest (Low)


Or you can set it for:
7 Sets interval cycles (number of moves)
30 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 6 cycles.

If you go this route you can manually pause your timer at the end of each set to grab water and rest for 30 – 60 seconds before jumping right back in!

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!


You’ll do each exercise for 30 seconds followed by 15 seconds of rest before moving immediately onto the next exercise. Once you’ve completed the whole circuit, pause the timer, grab some water, and take a breather for 30-60 seconds. Repeat five more times, for a total of 6 rounds.

I set my interval timer for 38 rounds of 30 seconds of work and 15 seconds of rest, and selected different sounds for the high interval vs the low interval so I would know which one was signaling me to start and stop (38 interval cycles to account for the six 45-second breaks). I was feeling pretty good so I took shorter rests. When I was ready to start I’d manually start my next round.

Each round is 6 minutes in length: 5 minutes and 15 seconds of work, followed by 45 seconds of rest between each round. You’ll complete 6 rounds total, so you should finish in 36 mins! As always, make sure you’re warmed up before you start!

AMRAP WORKOUT_Plyo Intervals_LivengProof

The Moves:

Alternating Bear Lunges:
Starting from a plank position bring your right foot up next to your right hand. Then return it back to starting position. Repeat on the left side.

Squat Jumps:
Stand with your feet slightly wider than hip distance apart. Get organized before you start; squeeze your glutes together and think about screwing your feet into the ground. Keeping your belly in and your shins vertical, hinge from your hips sitting back into a squat. Then explode up, squeezing your glutes together to drive you up! When you jump you should be in “triple extension” that is your ankles, hips and are fully extended and your shoulders are shrugged!

Inverted Pike:
Face away from a wall, firmly plant your hands into a pushup position. Squat down and kick your feet up so that you’re in a handstand position, positioned at about a 45 degree angle to the wall. It is important that your core do its job – and avoid over-arching your low back. To do this squeeze your glutes (think “pinching a dime”) – this forces your hips forward and engages your anterior core! Now lift your hips up, maintaining your core and glute squeeze throughout the movement,  then return back to starting position. Repeat.

Squat Jumps (again!)

Forward/Backward Bear Crawl:
Hands and toes touching ground, hips in the air. Move one leg and the opposite arm forward. Switch by moving your other leg and opposite arm forward. Keep your hips and back flat. Walk yourself forward about 4-6 x then go backwards. Repeat for the duration of the round!?

Back Lunge Plyo Hops:
Stand with feet together, hands on hips. Step back with your right foot and lower into a reverse lunge. Shift your weight onto your left leg.
In one movement, rise up, bring your right knee forward, and jump, lifting your right knee to hip level. Land lightly on your left foot and step your right leg back into a lunge. (On the odd rounds do your Right side, even rounds Left side!)

Pike Hop Overs:
In a plank position hop your feet together over to the right then to the left. Continue for the duration of the interval!

your-trainer-Engrid

 

 

Up & Autumn Kettle Bell Workout

I was inspired to create this particular workout after a serious lifting session with my friend Joe. Our workout that day included some pretty intense KB work and made me realize I’d really been overlooking this regular ‘ol piece of workout equipment. Sure, I’ve swung my fair share of kettlebells but I hadn’t really considered their uses much further than that. My new found appreciation of kettle bells was like discovering an unassuming restaurant that you pass by everyday but never give a second thought…until one day a friend takes you there, the food is amazing, and you’re like “how have I not been here before?!”

IMG_6659

These cannon-ball-with-a-handle-cast-iron-weights really shine when performing power movements such as: snatches, swings, cleans, and jerks (which apparently is what they were designed for in the first place, go figure). But that’s enough of my blabbin’ you’re here for a workout – so give it a run! If you’re not breaking a sweat by the end of the first set then I’m gonna go ahead and say you need to pick up some heavier KB’s…just sayin 😉 It’s always easier to drop weight during a workout, than it is to increase your load part way through…AmIRight?

And if you don’t have access to kettle bells, dumbbells can be used as a stand in! One last thing, don’t laugh at my attempt at a pistol squat (especially with an 18 lb KB)..I’m working at being able to do one someday, but not going to pretend that I can do one just yet…I had to try for you guys 😉 If you’re in the same boat and have access to TRX cables (or resistance band), I like this pistol squat variation.

Photocredit to my friend and amazing photographer Jen! Check her out here!

Up and Autumn Kettlebell workout

 

Double Kettlebell Swing:
☑ place the kettlebell on the ground in front of you with the handles perpendicular your body
☑ your feet a little wider the hip distance apart. Pick the kettle bells up, screw your feet into the ground (imagine your feet are on big dinner plates and you’re turning them into the ground)
☑ Your feet should remain parallel but by doing this you create torque in your hips, knees, and glutes which gives you greater stability, thus an increased ability to generate power!
☑ Next I want you to think about squeezing your butt (yes you’re still just standing there holding the kettle bells and we haven’t started the movement yet) You are just getting organized to be able to execute!
☑ Hinging from your hip (without arching your low back) sit back and snap your hips forward – this should be a dramatic, fast, pulse-like movement and is driven mostly by just how tightly you can squeeze those cheeks. This hip snap will create momentum that drives the kettle bells up. As they descend back down sit back and repeat!

 

Turkish Getup:
☑ Laying on your back, position the kettlebell next to your right shoulder. You want your right foot posted up (think: the side you’re lifting the weight with is the same side your knee is bent). Now, reach across your body with your left hand and grip the handle with both your right and left hands. Glutes should be squeezed and belly should feel tight. Using your left hand, pull the kettlbell toward the center of your body and extend the weight up – keeping your elbow in close to your body and thumb facing toward your head as you press up. Ideally you should lock your elbow out and let your shoulder drop to the back of the socket. Keep your eyes locked on that kettlebell throughout the entire movement!
☑ Drive off the ground with your right leg, think about twisting your body up as you come up onto your left elbow. Ideally you want your elbow directly in line with your shoulder (yeah yeah, I know mine is slightly off). One more thing to think about – as if there isn’t enough already going on – you want to keep your shoulder blades pulled back and your trunk braced!
☑ Sit up and plant your left palm on the ground (again left palm should be aligned with left shoulder) As you transition to bring your hips up – think about getting your armpit forward. Squeezing your glutes and driving your right foot into the ground, lift your hips up!
☑ Left arm and right leg support you as you “needle” or pull your left leg underneath the kettlebell (your center of mass)
☑ Shifting your weight toward the right so that your torso is now vertical – I should have also kept eye contact locked onto that kettlebell – dive your right knee out , pushing off your right left , and stand tall.

Single Arm Kettlebell Snatch
☑Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
☑Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

 

Single arm Overhead Press:
Start with your feet screwed into the ground, knees are soft, glutes squeezed , belly should feel tight (this is a stable athletic position) With the kettlebell in your right hand, keep your elbow in and your palm facing your head. Press the weight up overhead. Lower the weight back down and repeat.

 

Double Kettlebell Front Squats:
Screw your feet into the ground, glutes squeezed, belly tight. Load your hips and hamstrings sitting back. As you do this be sure to keep a flat back, shoulders retracted, vertical shins, and drive your knees out. Squat back and extend your hips back up to starting postion. Repeat.

Pistol Squats:
Again foot screwed into the ground, glutes squeezed to start, belly in tight. Load hip and hammies sitting back driving all your weight into your left foot. Work on building up glute strength to master this move!

 

Can any of you do a pistol squat?? Let me know!

your-trainer-Engrid

Total Body Toning Workout!

Screenshot 2014-07-01 17.55.17

Happy 1st of July! Your Total Body Toning Workout can be done anywhere, anytime all you need is a set of dumb bells!

Bring your printable with you to the gym or to the park,  for an effective toning-cardio combo that will leave you smiling all day long!

Start with Set 1 and make your way down the column. Grab some water then get right back at it with Set 2!

Need music to get you energized? Us too!! Listen to some of our favorite songs:

 

Let us know what you think!

xo Engrid & Shana

 

Strength Training First, Cardio Last * The Perfect Fat Burning Workout!

Want to strip away that stubborn outer layer of body fat? Or just want to tighten up? Maybe you want to lose 10, 20, or 30 pounds. Whatever you goal, this is how to make it happen!

Maybe you’ve considered weight training, but you’re afraid of getting too big or bulky? For the lean toned look, weight training is essential. Most ladies first instinct is to avoid weight training in fear of looking like a bodybuilder. Resistance training will tone you up and turn your body into an efficient calorie-burning machine! Check out our other post on the many benefits of strength training here. So now you’re probably wondering…which do I do first? The answer: strength first, cardio (preferably HIIT) last. And here’s why – there are three different energy sources your body utilizes for energy:

  1. glycolytic system
  2. phosphagen system
  3. oxidative process

Each of these sources has it’s advantages and limitations.  The first two, the glycolytic and the phosphagen systems are used for intense bursts of energy! As you’d probably guess, the energy these systems produce doesn’t last long!

Phosphagen is used first, usually within a few seconds of intense activity, which is why glycogen is also used in parallel. Think phosophagen, firecracker – it produces an exceptional amount of power and energy!

Glycogen is created from carbohydrates taken from your diet and converted in your liver to use during in this energy process. This energy is the most readily available and can be accessed immediately for most intense exercises.

When you workout, your body expends energy. Think of your body as a car that has three separate gas tanks. Let’s pretend, for the sake of this analogy, that every time you start this car it has to go from 0 to 60 mph. To do this you turn your key in the ignition and immediately put your pedal to the metal. This burns through all the fuel produced by the phosphagen and glycogen systems. Now you’re crusing at 60 mph. You’re phosphagen and glycogen tanks are on empty, but not to worry this is when the oxidative gas tank kicks in to fuel your ride.

The oxidative “engine” creates fuel by drawing out stored body fat. Beginning a process that separates body fat into fatty-acids and triglycerides. These fatty-acids and triglycerides – which are common buzz words which we’ve been made to think are “unhealthy” – are actually the building blocks for glucose (carbohydrate) which supplies the “gasoline”(or energy) to your engine while you workout. Thus allowing you to burn up your stored body fat and increase your lean muscle mass!

Because your resistance training exercise has a greater energy requirement than your HIIT does, it’s ideal to perform this first so that you can give it your all! Dedicating 100% to your strength training ensures that your metabolism stays boosted for a longer period of time (during repair!) and that you gain that long lean muscle tone you’ve been working so hard for.

Following your strength and toning workout with cardio exercise will activate the (oxidative) energy process that draws stored body fat for energy during your cardio!

How perfect is that?!.. it’s exactly what we were looking for. By performing your cardio AFTER your toning workout, you will gain strength and burn fat!