Wednesday, September 21, 2011

Workout like a CAVE GIRL!

As you know, Yelle and I are primal gals. We like to eat, and live paleo (occasionally we can act like pretty convincing neanderthals too but, that just adds to our charm...we think). However, you can't get a rockin' body like a cave chick by simply eating better. So, why not workout like one too. It might come as a shock to you that healthy cave people back in the day DIDN'T: buy a cute outfit, drive their hummer to an air conditioned, designated workout place and run in place on a moving path... WIERD! Not to knock any of you die hard Lifestyles member (because there is more than one way to exercise) but, the bottom line is you will get used to it, stop improving and most importantly YOU DON'T NEED IT.

For you skeptics out there, I am not just making this stuff up. I am certified as a CrossFit Level 1 instructor (which may or may not mean a sack of nuts to you) and, this is what I believe :)

For anyone who might not have any idea about CrossFit training, I suggest you give it a little research. Then, search for a crossfit gym in your area (CrossFit St Pete!! WHOOP WHOOP).

For all of you interested in just giving it a try at home I have a sample workout for ya!!!

The WOD (workout of the day) is:
5 Pushups
5 Situps
5 Sqauts
AMRAP (as many rounds as possible) in 15 mins

Sounds easy enough???... holla at me when your done!

***This will be a good baseline workout to give you a chance to get your whole body moving, understand your fitness level and establish some goals. Don't be discouraged if this is difficult. Modify everything to your skill level. See Modifications below.


This is a standard pushup. If you can, try to touch your chest to the ground every time. This will ensure that you work your whole muscle and create long, lean (sexy), functional muscle

Modified on your knees

Modified against a wall


Make sure you perform a FULL situp. It works your whole core. Crunches are worthless.

Too easy?? Find something to place under the small of your back and let your knees fall to the outside. Perform a full situp


Squat down just below knee level, maintain your core stability and push your knees out

Don't have a medicine ball? Find something else about the same height and use it as a guide. You want to have a guide to ensure you are getting your full depth on your squat to work the full length of the muscle. Make sure that your knees track over your toes. If you do this correctly, there should be no knee pain. 

This workout is designed to be done as fast as you can for 15 mins. One round is considered 5 pushups, 5 situps and 5 squats. Repeat this cycle over and over until you reach 15 mins. It is helpful to set a timer. This gives you a goal and motivates you to not give up too early. You are capable of more than you think. Record your rounds and document them. 

 That way, when you do it again, you have a goal to beat and you can track your improvement.

Good luck!!! Go get yo SWEAT ON!!!

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