Spider Climbers & Leap Frog Planks

Yes, I know I am crazy.  I lie awake at night thinking of "fun" new ways to torture, I mean strengthen, my body.  Last night was one of those nights.  Behold the work of a sleep deprived, overactive imagination:

Spider Climbers & Leap Frog Planks

Maybe you've done Mountain Climbers.  And maybe you've done your fair share of Spider Push Ups.  Spider Jacks are the demented off-spring of a Mountain Climber- Spider Push Up marriage.  Don't you feel excited just thinking about it!?!

And who wouldn't coo over the union of Leap Frogs and Planks.  What JOY!

Now friends (because I assume you are all my friends/admirers/wannabes/critics i.e. friends)  -- true love for you means I will show myself in not so flattering light. Here is my disclaimer:

These videos and pictures have not been photo-shopped to make us look like fitness models.  We are real people.  Our goal is to encourage and increase fitness not stress-out about thinness. (Easier said than done!) So,  DON'T TEASE THE CHUBBY LADY!!!)

That being said, Let the FUN begin.

Leap Frog Planks

Forward Leaning Rest

Assume a forward leaning rest position, i.e. push up position.  (If we think about it as resting it is not as hard right?)  Shoulder blades are squeezed together and pushed down the back; abs are tucked in; tuck the bum under and focus on pushing all your weight into your toes -- it takes the pressure off your arms.





While keeping your abs in tight and your bum tucked under, jump your legs up to your elbows like you are doing a leap frog.  Jump your legs back to the starting position.

For you CERTIFIABLY CRAZY people; try leaping your legs up without touching at the top.  Check out Adrienne doing the advanced version:

Spider Climbers

Lowered Forward Leaning Rest

What makes this exercise really challenging is maintaining a low push up position the whole time.

Begin with a forward leaning rest and lower down into a good push up position.  Head should be looking forward-- this allows you to go lower-- try to maintain a 90 degree angle.



While maintaining a lowered position, alternate pulling your knees to your elbows.  Keep those bums down, abs tucked and shoulder blades together.  Now go faster!!!!





Here is the video of Spider Climbers at full speed.

Have a fabulous Wednesday Workout!!!

Jalapeño Greek Yogurt Dip

By now you know of my food issues-- love of too much food.  Last spring my mom introduced me to another addicting food.  Jalapeño Greek Yogurt Dip from Costco.  YUMMY and Healthy?!?  No not really because this version is made with whole milk, so more than 50% of the calories come from fat.  (Just one piece of advice: if you love something, do yourself a favor and don't read the label.  Just enjoy!)

I decided I would have to make a recipe myself.  Here is the result, with a great bonus: No Jalapeño Chopping Necessary!  If you love to chop jalapeños, you knock yourself out!

AND with only 120 calories and 20 Grams of protein per 1 cup, it's pretty darn healthy!  Go ahead and eat it all!

Mock Jalapeño Greek Yogurt Dip
3/4 cup fat free Greek Yogurt
1/4 cup salsa (your favorite)
1/4 teaspoon McCormick Grill Mates Firy 5 Pepper Seasoning

Mix together.  Chill.  Enjoy with fresh veggies, pita chips or your favorite cracker/chip.  Makes 1 cup dip.

Back & Shoulder Basics

Can you really apply the scriptures to all aspects of your life?  Do the scriptures have anything to say about helping your body be more healthy and fit?  The ancient prophet Nephi says to "liken all scriptures unto us, that it might be for our profit and learning"(1Nephi 19:23).  I will be bold in my attempt to liken the scriptures to health and fitness in this installment of:
Can Scripture Power Help Me Be Healthy?

I had a remarkable epiphany this summer and it all came about because of my shoulder injury.  Head-strong me, I separated my shoulder and bruised the heck out of my body on an ill-fated, death-defying zipline run.  After a month of ice and rest I could mostly move my arm around, but I still couldn't lift a gallon of milk.  It was time for physical therapy.

All the exercises at physical therapy focused on making sure I had good posture and that my back was strong.  My therapist taught me that when I engaged the muscles in my back (squeeze the shoulder blades down and together) it took all the pressure off the shoulder joint and gave my arms free range of motion. (I am happy to report that I can now do as many push-ups as I could before the injury:)

Check out how many muscles there are in your back.  We have a ton of muscle tissue to use to support our bodies.  The back muscles are larger and can be stronger than the arms muscles.  I know I fall into the trap in exercise  of focusing on arm work-- getting awesome guns for that amazing flex.  But biceps and triceps and (my) weak joint  can only do so much.  Our back muscles are designed to be strong to support our bodies and our limbs.



Now to the $64,000 question.  What do the scriptures say?  The Book of Mormon tells of a time when a group of people were captured by an enemy and forced into bondage.  In their labor and suffering they prayed to the Lord to deliver them.  The Lord in his wisdom did not immediately remove the burden, but strengthened the people that they could not feel the burdens on their backs.  "Yea the Lord did strengthen them that they could bear up their burdens with ease." (Mosiah 24:14-15)  I like easy work!

When we rely on the Lord he can strengthen us in ways we could never imagine.  When we rely on our "arm of flesh" to perform our labors (push-ups, pull-ups or any other exercise/work ) we increase our risk of injury and limit our potential.

God designed our bodies.  He knows how to best use them to accomplish his work.  So let the Lord strengthen your back, so your arms can do the work He has for you.

We want good posture for this exercise!

Need a ridiculous Back Exercise?

This exercise will encourage phenomenally good posture.  After mastering this simple exercise, apply the squeeze and push down principle to every activity you do.  You will be surprised how much more power and endurance you will have in your workouts, yard work or even house work.

Wax on!  Wax off

Wall of Hell: (it has this name for a reason)  Grab a towel or two and stand, with feet shoulder width apart, facing a wall.  Extend your arms so they are touching said wall at shoulder hight.  Lean slightly into your hands.  Squeeze your shoulder blades together and press them down your back.  Engage your abs and tuck your hips slightly forward. (This is my therapists definition of good posture.)

Circle the hands first clock wise for 30 seconds then counter clockwise for 30 seconds.  Connect with your inner Karate Kid-- wax on (30 seconds); wax off (30 seconds).
Start small and work up to 6 minutes of continuous circles.  Take a break when your form starts to deteriorate.  This exercise is all about developing good form.

Help Me Name a New Exercise

At our American Fork East Exercise Class we have some AMAZING instructors (I'm including me in that group:) Our Kick Boxing & Power Pump instructor, Adrienne, developed an awesome side plank exercise.  But it needs a name!



Here is how you do it:  Assume standard side plank position, by resting your forearm on the floor.  Using your core for support, lift your body off the floor.  Your spine should form a straight line from head to heels.

Good Plank Position

While holding a good plank position (don't let that hip sag),  bring your knee up towards your head and bring your elbow to meet the knee.  Crunch those ABS!  For a fun variation alternate bringing the elbow to the inside of the knee and then the outside.

Wow is that my six pack showing?  (Please say yes!?!)

What shall this move be called?  Plank Crunchers?  Plank with a side elbow twist?

What do you think?

Chocolate Zucchini Snack Cake

Is your garden (or kitchen counter) exploding with zucchini?  Mine's not.  Why?  I don't like zucchini.  I know, I know.  I live in Utah.  I have a garden.  How can I not LOVE all kinds of squash.  I don't.

Don't get me wrong-- in the right application zucchini is tolerable-- outright divine-- and I am on a quest to find AMAZING zucchini recipes.  If I like it.  The world ought to also.

Here is my current favorite:  Chocolate Zucchini Snack Cake-- Mine doesn't look quite so good.  I found the recipe in Healthy Homestyle desserts.  The author cut down the sugar, chocolate, oil and nuts to make it a healthier (from 500 calories per serving to 300)-- AND it is still DIVINE!

2 1/4 cups flour
1 1/2 cup sugar
1/2 cup cocoa powder
1 teaspoon baking soda
1/4 teaspoon salt
3/4 cup buttermilk (or 1 tbsp vinegar enough milk to make 3/4 cup)
1/2 cup unsweetened applesauce
1 Tablespoon oil
1 teaspoon vanilla extract
4 egg whites
2 cups grated zucchini
2/3 cup MINI chocolate chips (more bang for your calorie buck)-- divided
1/2 cup chopped walnuts (my family isn't huge on nuts so we leave them out sometimes)

Pre-heat the oven to 325.  Lightly coat a 9x13 pan in non-stick spray.

In a large bowl combine flour, sugar, cocoa powder, baking soda, and salt.

In a medium bowl combine buttermilk, applesauce, oil and vanilla.

Healthy Homestyle Desserts

In another large bowl (I know tons of dishes, but worth it!!!!)  Beat egg whites on high for one minute.  Add buttermilk mixture and beat until blended.

Combine egg white mixture with flour mixture and mix until just blended.  Stir in zucchini and 1/3 cup chocolate chips.  Pour batter into prepared 9x13.  Sprinkle remaining chocolate chips and nuts on the top.

Bake for 50 minutes or until a toothpick inserted near the center comes out clean.

Makes 12 GENEROUS servings.

Don't be afraid to double the recipe and freeze a couple batches.  It is great heated up in the dead of winter.

Happy Eating!

CTR for LIFE

In LDS culture, we teach our kids to CTR (Choose the Right) at a young age.  By 4 most kids have their first CTR ring, have colored a CTR coloring page and even sung a CTR song.  In teenage years we learn to poke fun at the seemingly cliche phrase saying "Choose the Rich"  or "Choose the Red (UTAH)" 

A couple years ago we wanted the Young Women (ages 12-18) to become more physically fit.  We challenged some 16 year olds to create a logo and theme to help motivate the girls.  Their theme astonished me: CTR!  Choose-- Train-- Run.  I have thought of this theme many times since they introduced it, and want to modify/elaborate on their brilliance.

When we have worthy goals in life we need to Commit-- Train-- and Race.  CTR!

Commit-   Making the decision to change can be the hardest part of the process.  Recognizing weaknesses and flaws can be brutal to one's self esteem.  I think the only constant in life is the need to improve-- to discard the habits that leave us (or those around us) miserable in favor of harder paths that lead to the joy of accomplishment.  Make the decision to trust, to change, to live a fuller life.

Train- Non-elite Ironman competitors spend 20+ hours per week for 3 or more months training for a one-time event that they hope to complete in 16 hours or less.  These competitors work HARD to prepare for the race.  Is training for life any less grueling?  Should we expect it to be?  Training for the virtue of patience will require a minimum of 20+ hours of patience exercises per week with intense sessions that push us to the limit.  We will fail in training-- but in failing we grow, improve and recognize our limitations.  Training is essential if we wish to run the race of life.

Race--  Our lives really do represent the agony, joy, exhilaration and eventual triumph of an Iron competition.  The race is long; fraught with unforeseen obstacles.  Flat tires hold us up; discouragement  dampens our mood; injury slows us down or forces us to abandon the race prematurely.  But conquer we do.  Even the attempt is glorious.




Have you noticed that most CTRs are mounted on a shield.  I like to think that the Lord carries a shield and has my back during the whole life/race process.  He wathces over us, guides us and gives us the mentors we need to succeed.  Our ultimate triumph will come as we return to Him and he welcomes us back with as much love and celebration as He can give.  No matter what slows us down in the race of life, He loves us!  And He cheers for us and is excited to see our progress and ultimate triumph.








I love to Choose the Right-- and I am excited to continue on my race.

Giving the Gift of SIX

As my exercise peeps will tell you, I am obsessed with flat abs.  I have been dreaming of regaining my six pack flat abs ever since baby #1 blessed my life.  A six pack hasn't magically appeared, but my stomach is flatter than it has been in years.

While I was hanging out at the Dr.'s office I read Healthy Utah magizine and tripped over an article called "the perfect ABS workout"  300 crunches every other day for smoking strong abs.  COUNT ME IN!

Here's the workout and some abs for inspiration:

30 Crunches
20 Bicycle Crunches
30 Toe Touches
20 Reverse Crunches

AB Inspiration

15 Side-Plank Hip lifts (r)
30 Crunches
15 Side-Plank Hip lifts (l)
40 Russian Twists


30 Bicycle Crunches
15 Oblique V-Ups (r)
20 Reverse Crunches
15 Oblique V-Ups (l)
10 Leg Lifts

Obviously, for this to work it must be in conjunction with healthy diet and balanced strength training and cardio work.  A great tan might help make things look better too.

Erica's Goal:  I want to give myself the gift of awesome abs (dreaming of Six) for Christmas.  We'll see how close I get.  Stay tuned.  In September, I'll show you my progress.