Episode 26 Resources

Links and addtional info about everything discussed in this episode

Exercise Excitement

Tagged in: |
| Share:

Before we left for vacation we were lucky enough to get into one of Michele Gordon, aka Miss Motivational’s, VBarre classes down at Reebok FitHub which was hosted by UrbanGirlSquad!  We are hoping to get to a cycling class with Michele soon!

For now we are back to routine with our CycleOps, Kettlebell Kickboxing and gearing up to try some new classes!

Also on the forefront is the KB “Love Your Jeans” Challenge! Check out the link for more details!

And Happy March! Here is the newest ShrinkingJeans.net monthly challenge!

10K a Day Plus – Shrinking Jeans March
10KaDay

We will definitely be trying out our guest, Michele Gordon’s, “Dorm Room Workouts” that ANYONE can do! Circuits of body weight moves that you can do at home or in the gym in 5 minutes separately or put all together for a 45-60 minute workout! Check them out below:

Warm up

Aim to do 8-16 repetitions of each move!

Pre Party Pump #1
Raise The Roof
Sumo Squat
Push up with side plank rotation
Fit Pump (alternate arms)
Curtsy Squats
Repeat!

Pre Party Pump #2
Push Away Pumps
Hinge Lunge
Plank + Hip Drop side to side
Glute Bridge

Food Shopping, In the Kitchen, Dorm Room, In the Library, ANYWHERE:

Woodchop – Right
Woodchop – Left
Speed Skaters
Partner Push Ups (or push ups against a table/shopping cart)

Lunge and Row with water bottle
Knee Repeater (8-16 repetitions)
Partner Abs:
Partner A does 10-15 sit ups as Partner B does 10-15 leg raises. Partner B holds Partner A at the ankles & switch
Squat thruster into a jump turn!

X Jumps
Flurries
Side Lunge + Single Arm Shoulder Press Right
Side Lunge + Single Arm Shoulder Press Left

Partner Abs:
Partner A goes into a plank position and holds Partner B’s ankles. Partner B completes 10-15 sit ups.

Stretch
HAVE FUN!
~Michele Gordon
Miss Motivational
www.missmotivational.com

Motivational Music

Categories: |
Tagged in: |
| Share:

As a group fitness instructor, our guest this week, Michele Gordon, aka Miss Motivational, makes it a point to find awesome songs that keep her students motivated! Check out these two great choices!

Ignition 1901 Remix R. Kelly vs. Phoenix by The Hood Internet

Walls by Sultan and Ned Shepard featuring Sia, Usher, and Martin Solveig (3LAU Vocal Edit)

The Art of Mindfulness

Categories: |
Tagged in: |
| Share:

Time Magazine

Photograph by Peter Hapak for Time

Our guest this week, Michele Gordon, aka Miss Motivational, provided us with an article that is so current and important. It is Time Magazine’s The Art of Mindfulness by Kate Pickert. Using mindfulness to de-stress and live a better, more whole life!

The multi-tasking of every day life can be more damaging to us than we realize. This article talks about the writer’s experience with attending a seminar that teaches you to de-stress.  It also provides excellent meditation practices to teach yourself to be more mindful along with basic tips on what you can do during your day to help avoid the insanity of unnecessary multi-tasking!

Guilt-Free Sweet Tooth Satisfaction

Tagged in: |
| Share:

enjoy life

We were so excited when our guest this week, Michele Gordon, aka Miss Motivational, shared this recipe with us! We absolutely LOVE Enjoy Life Chocolate Chips and cannot wait to make this treat that can be used as a dessert or a pre-workout snack!

Miss Motivational’s Recipe/Cheat of the Week

Ingredients:
1 cup Gluten Free Quick Cooking Oats (Bobs Red Mill Brand)
1-2 Ripe Bananas
1/2 c of Enjoy Life Choc Chips (I love the chunks, even more chocolate!)
2-2.5 tbsp of almond butter

Directions:
Mix it up, make balls out of the mixture, and put them on a baking sheet
Put the batch in the oven for about 15 minutes at 350 degrees (sometimes I bake it a little bit longer or shorter depending on how crispy I want them!)

Sometimes I add a dash of cinnamon and honey to the mix.

Basically this is delicious and satisfying way to fill that sweet tooth. I’m always looking for ways to eat chocolate that fill me up :)

Miss Motivational’s Tabata

Categories: |
Tagged in: |
| Share:

tabata

This week’s Tabata moves are taken from “Michele’s Dorm Workouts” provided by our guest, Michele Gordon, aka Miss Motivational! You can find the full list of those workouts in the Tips of the Week!

This Tabata is a fun, full body workout sure to get your heart rate going!

20 seconds side-lunge with a single arm press, 10 second break.
20 seconds squat thrust into a lateral turn jumping jack, 10 second break.
20 seconds side-lunge with a single arm press, 10 second break.
20 seconds squat thrust into a lateral turn jumping jack, 10 second break.
Repeat for a total of 4 minutes.

Quick Fitness – How to squeeze in fitness during the day!

Categories: |
Tagged in: |
| Share:

tips

We constantly hear about how people do not have the time to get to the gym, get to a class, etc.

We completely understand our society and the problem of the insanely packed schedules which do not always allow us to make time to workout.

Our guest, Michele Gordon, aka Miss Motivational, thought it would be helpful to share some tips and methods on how to find ways to squeeze fitness into our every day lives without taking too much time out of our already jam packed schedules!

Some of our favorite ways to fit in a quick workout are:

Using our commute as a way to get our heart rates up: Power walking to the subway, tackling the two subway staircases up to our platform and for Lisa, then walking down to my building if time and weather permits instead of taking the subway down one stop.

A Tabata workout is our favorite way to fit in a quick at home workout. It’s high intensity interval training which has a variety of workouts which keep it quick and exciting.

For those with desk jobs it’s important to try to stay moving during the day by taking quick breaks. Maybe a lap or two around your office floor just to get blood flow going.

For running errands, if you’re local enough to take a walk or bike ride to the store, choose this before getting in the car. Or if you do take the car, try not to fuss over getting the closest spot to the entrance.

Here are some articles that provide more ways to fit in some quick workouts during your every day life!

SheKnow’s.com’s GET FIT WITHOUT EVEN TRYING

Prevention Magazine’s 25 Easy Ways to Fit In 10 Minutes of Exercise

Last but NOT least, Michele’s Dorm Room Workouts that ANYONE can do! Circuits of bodyweight moves that you can do at home or in the gym in 5 minutes separately or put all together for a 45-60 minute workout!

Warm up

Aim to do 8-16 repetitions of each move!

Pre Party Pump #1
Raise The Roof
Sumo Squat
Push up with side plank rotation
Fit Pump (alternate arms)
Curtsy Squats
Repeat!

Pre Party Pump #2
Push Away Pumps
Hinge Lunge
Plank + Hip Drop side to side
Glute Bridge

Food Shopping, In the Kitchen, Dorm Room, In the Library, ANYWHERE:

Woodchop – Right
Woodchop – Left
Speed Skaters
Partner Push Ups (or push ups against a table/shopping cart)

Lunge and Row with water bottle
Knee Repeater (8-16 repetitions)
Partner Abs:
Partner A does 10-15 sit ups as Partner B does 10-15 leg raises. Partner B holds Partner A at the ankles & switch
Squat thruster into a jump turn!

X Jumps
Flurries
Side Lunge + Single Arm Shoulder Press Right
Side Lunge + Single Arm Shoulder Press Left

Partner Abs:
Partner A goes into a plank position and holds Partner B’s ankles. Partner B completes 10-15 sit ups.

Stretch
HAVE FUN!
~Michele Gordon
Miss Motivational
www.missmotivational.com

Want to win a free online personal training consultation with Michele and score some more convenient “Dorm Room” workouts to stay on track and motivated? Stay tuned for an upcoming giveaway with more details on our blog!

Who Is Miss Motivational?

Categories: |
Tagged in: |
| Share:

MM LogoMichele Gordon, AKA Miss Motivational, is an innovative and empowering AFAA Group Exercise Instructor, ACE Personal Trainer, and Presenter. She is an Ambassadress for several brands such as Reebok, LARABAR, Fresh & Co. NYC, Sweat Pink, and Fit To Inspire. She is also a Season 3 contestant on Fit or Flop The Search for America’s Next Fitness Star (fitorflop.com). Michele is known for her contagious passion, drive, energy, and her “realness”. After one class, you’ll know why she’s called Miss Motivational! She is in the process of launching Sweat For Success, a program geared towards college students who want to achieve their goals and feel great while doing it all. Prior to leading a fit life, Michele used to feel tired, sick, insecure, and afraid. Fitness gave Michele the confidence, strength, and energy to conquer fears and achieve her goals. Michele’s workout programs are fun, realistic, motivating, and effective. They’ll rev you up all day! Are you ready to GO! MAKE THINGS HAPPEN?

Michele so very kindly answered some of our questions and had so much positive, inspirational and of course motivational stories for us! Below are the questions, be sure to view or listen to the taped podcast to hear what she had to say!

Q&A with Miss Motivational:
1. Where did the name Miss Motivational come from?

2. What motivated you to get so involved in fitness?

3. Tell us more about how fitness and a healthy lifestyle has changed your life and helped you to overcome fears and insecurities.

4. What was your first experience as a group fitness instructor like?

5. Which class is your favorite to instruct?

6. What are the most common challenges your students face and how do you assist them in overcoming those challenges?

7. What kind of advice can you give to those who let fear of fitting in at a group fitness class hold them back?

8. Tell us more about Sweat for Success.

9. How do you help promote the balance of living healthy and steering away from obsession with looking “perfect” in your students?

10. Have you seen a positive increase in the college student demographic wanting to adopt a healthy lifestyle?

11. Tell us more about how you got involved with Fit or Flop and how people can tune in and vote for you!

Recent Posts:

FourC Fitness on Facebook:

FourC Fitness on Twitter:

FacebookTwitterGoogle+RSS