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Make sure you bookmark http://jonathonsfitness.com

Thanks!

My Favorite Exercise: The Pull-up

Team - Pull-ups are always challenging and I use them in most of my upper body workouts. To perform this exercise, you will grab a sturdy bar and pull yourself to the top so you can see over the bar.  They're challenging because you're using your bodyweight to perform each repetition.

A pull-up is an exercise that engages a lot of the muscles in your back and shoulders.  It mainly targets the latissimus dorsi.  Surrounding muscles also engaged include the brachialis, brachioradialis, deltoids, rhomboids, trapezius, pectoralis minor and major.

The pull-up is a very versatile exercise.  You have several options available: close-grip, wide-grip, and/or underhand-grip. If those options are too difficult, you can also use a resistance band or TRX to mimic the same movements.

The versatility makes this exercise a complete success.  No matter your age, height, weight, or fitness level, you will be able to perform a pull-up. 

Here's how I use the pull-up: Superset them with Pushups

• 10 Pull-ups followed by 10 pushups, immediately to
• 9 pull-ups followed by 9 pushups, then 
• 8 pull-ups and 8 pushups...continure this patter to 1 repetition each

Please note, this exercise can be challenging, so remember to breathe throughout the entire set.

Can you do pull-ups? Or do you use the bands? Comment and share it!

A Great Song for any Playlist

Team - here is a song for any workout playlist. 

I used an older playlist in my spinning class this evening and I looked around the room to find everyone on beat and nodding their heads to one specific song. The hills became more challenging and everyone pushed through their resistance because they could feel the energy of the song. The song is called "We no speak americano," check it out here:

What do you think?  It's simple energy, but very infectious.  I loved it and they loved it too.  What song makes you move and helps you achieve your goals?

"I am scared to go to the gym!"

Team - you might say this line each and every day. "I am scared to go to the gym alone." Do not be scared of your local gym.  I'm here to tell you, you can do it! Here are 5 pointers to make your gym experience worth ever penny.

1. Don't get ripped off! Gym prices can be negotiated. Ask around to see what everyone else pays for a gym membership.  Here in Cincinnati, the local gyms start out at $79+ a month, but the average person pays around $20/month.

2. Take a look around. The first thing I do when I join a gym is find a treadmill where I can see the entire gym.  Locate the machines, free weights, extra cardio equipment, bathrooms, group fitness room, Spinning room, and free space for ab work.  Familiarizing yourself with your gym will make you feel more comfortable.

3. What are other people doing? You might also say "those machines look so complicated." If they look complicated and you're insecure about trying them, watch someone else and it will make sense.  They're all very user friendly.

4. Don't worry about the big guys! They will not think you're overweight or out of shape. They will pick up all of the heavy weights, continue their workout, concentrate on form in the mirror, and probably won't break focus.

5. Check out the group fitness schedule.  Most gyms offer free group fitness classes with a club membership.  Nothing gets better than group fitness classes! You show up to your gym, sign up for the class, and you won't have to think for an hour. The instructor will do all of the thinking for ya! And you will also get some new ideas for outside of the group fitness classroom.

5a. Jonathon's Fitness: If you still don't feel comfortable with the gym, subscribe to Jonathon's Fitness YouTube Channel so you'll get all of the best 10 minute workouts.  Or check out the Workout Section for all of your 10 Minute FREE workout videos!

Tomorrow is hump day! Make it a good one!

10 Minute Full Body Workout

Team - I've taken your feedback and workout suggestions and incorporated them into a custom Weekend Workout. Each move engages the upper and lower body for a full body workout, in just 10 minutes!

What You'll Need:

• Fitness Mat
• Hand Weights

10k Playlist - I'm doing it!

Team - Tomorrow I can check the 10k Turkey Trot in Cincinnati, Ohio off my fitness to-do list. Was it a last minute decision? Not really, but I will be doing it by myself tomorrow at 9am. I will not be taking any pictures because I do not want to carry my camera the entire race, but it will look something like this:

But...I'll be at the back of the bunch.  It's going to be a huge crowd tomorrow morning at Paul Brown stadium. Lots of iPods and running pants.  I'm #14650!

Here is my playlist for tomorrow's race.  My favorite song right now is "We Found Love" and that SHOULD be my halfway point in the race.  It's a simple way to pace myself. This playlist is 55 minutes, so I will run a 9-10 minute mile.  I like to run at a slow steady pace because Cincinnati is a city with lots of hills.

It's fun and exciting, but most importantly I cannot wait to finish! Wish you all were here to join me. Happy Thanksgiving and give me some support by writing on Jonathon's Fitness Facebook wall.

Lactose Free Supplement Review

Hi Team - If you need a lactose free supplement with some intense protein, check out this product. Nature's Best Isopure Mass is high in calories, low in sugar, and great in taste.

Here are my pros and cons on this product:

Why I love my job...

Hi Team - I could talk for hours about my love for teaching group fitness classes.  I enjoy the different fitness elements that go into every class, the choreography, the fact that I get paid to work out, and the control of having everyone in the room mimic your every move for a perfect workout. Those things are great, but the one reason I continue to teach group fitness is to feed my obsession of blurring the lines of fitness a fun.

15 Minute Cardio Kickboxing and Toning

Team - Your weekend workout is Cardio Kickboxing! I also threw in some toning to help you strengthen the upper and lower body.

What you'll need: Hand weights or soup cans for the last 5-6 minutes.

Enjoy and let me know if you have any questions.  As always, work at your own pace, consult a doctor or physician before performing, and take a few extra minutes at the start of the video to fully warm up.

Spinning Playlist - Lots of Hills

Team - Here is a great 50 minute hilly playlist to build leg strength and endurance!


As the instructor, feel free to switch up any of the hills by performing one of three hills: 1) Seated Climb 2) Standing Climb 3) Combination of both 1 and 2. If you don't know which hill to use, please see the "comments" section of the playlist.

It's fun to mix up your spinning playlist by adding a faster song for a seated or standing climb.  I specifically put "Remember the Time" at the end of first hill sequence to give the class a little motivation.  MJ will always give the class a second wind!

Two Jump series are placed at the start and end of the routine to give the legs a break.

Check out the playlist here:

It's definitely a mashup of artists, songs, BPMs, and genres.  But that's the glory of trying to please 30 different people in a class.

And what a cool down song, huh? It's a great song! Comment and let me know what you think of the playlist.

My Favorite Workout To Date: Ultimate Leg Challenge

Team - Here is my favorite at home workout video, the Ultimate Leg Challenge by Jonathon's Fitness.

I had absolutely no expectations when I first launched Jonathon's Fitness.  The only objective was was to encourage people to be active and healthy both in and out of a gym.  Thus, I started making 10 minute weekend workouts.  My workouts use little or no equipment and can be performed in almost every room of your house.  Just bring the computer with ya!

My favorite workout to date, and probably the most challenging, is my Ultimate Leg challenge. I turned on some good tunes and delivered 10 minutes of body weight exercises for your lower body - no equipment.

Check it out here:

Combine this workout with 2 other videos and you have a 30 minute class.  For Free! In the privacy of your own home.

What workouts would you like to see next? Please comment and let me know.  I'm here for you!

Cocoa-Nut Bananas

Team - Here is a new, fun, and healthy way to eat a banana.  It's fun for get-togethers too!

How was your week? I hope it was productive and healthy.  I had five great classes this week, two personal workouts, and two more tomorrow.  Fitness is fun, try it!

All of that exercise will make you hungry, right? Well I needed a snack today and thought I would create some Cocoa-Nut Banana bites. Easy, healthy, and quick...just the way a recipe should be.

1.  Grab your ingrediants

Leg Workout for the Gym

Team - Take this workout to your local gym to help build leg strength and endurance.

As you know, I teach group fitness classes all the time! Sometimes I push my body to teach 10+ classes a week, along side my regular daytime job.  Some classes I do not go all out, but Kickboxing or Spinning classes are very demanding.  Both mentally physically.

Today, I had the luxury of exercising at my local gym with my Awesome Workout Playlist. It was a nice change of pace for me and I would love to share it with you. So here goes!


Jonathon's Leg Workout (Perform each exercise 3 times - one minute rest between exercises/sets)


Start you leg workout with Cardio:

1. 5 minute walking pace to warm up the body
2. 7 minutes at a high, or the highest, incline and an aggressive pace
3. 6 minutes at a high speed with no incline
4. 2 minutes at your walking pace to cool down

Move to strength and endurance:

1. Weighted Lunges (8x/leg)
• Grab heavier weights and lunge one leg in forward, keeping the knee directly above the ankle, push off the front leg to the starting position.  Repeat on the other leg.
2. Jump squats in place (1 minute)
3. Weighted Calf Raises
• Today I used a step bench to elevate my heels, but feel free to stand on a couple 45lb plates.
4. Split Barbell Lunge (10x/leg)
• Barbell on the ground, straddle it with your lunge, lunge up and down with your barbell.
5. Stability Ball Hamstring Curls (1 minute)
• Heels on the ball, bottom raised, curl the heels in.

                                        

It was an awesome workout!  It was nice to complete an entire workout with talking, something very rare for me *smile.

This workout was the perfect combination of everything I enjoy.  A little bit of this and a little bit of that.  Made me think of my favorite quote:

"If we could giver every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates

Smile and exercise - it'll make you feel better!

Awesome Spinning Song!

Team - Here is another awesome song to add to your Spinning Playlists.  How many times have I said this line? I love fun music with good beats! It just makes life more fun.  This Rihanna song gets everyone moving and heart rates up.


I usually do not have songs with easy/familiar lyrics in my Cycling classes because it can take away from the workout.  I can tell people are thinking about the meaning of the song, their ex, or something else instead of working hard to overcome the resistance. With that said, this song is an exception. It's the perfect song for jumps on the bike.

Here's the best part: if you don't teach Spinning, add it to your workout mix. It's that good!

Check it out here

Although it's not The Best Cycling Song, it's still great.  Do you like it too? Comment and tell me - I personally love it!

How to Roast Pumpkin Seeds

Team - This is roasting pumpkin seeds made easy! I apologize this week has had a limited amount of posts, but my life has been extremely busy. Bad or good, I still find the time to exercise.  A big thanks to Tara, Vicky, and Alyson for giving me some motivation on my Facebook Page. I appreciate your feedback!

Let me begin by saying Happy Halloween. Halloween is the start to a wonderful season.  October starts colder weather, beautiful leaves changing, and the smell of cinnamon and nutmeg all throughout the house.

10 Minutes Arms and Abs

Team - Finally! I am so sorry - it took this video forever to load! I was always told, those who wait will be rewarded...so here ya go!

10 Minutes Arms and Abs - you'll only need a resistance band for this workout. If you don't have a band, try hand weights or some soup cans.

Enjoy and sorry for the delay!

Peanut Butter Banana Bread

Team - Happy Happy Happy Friday! I cannot say it enough.  I love the weekend!

Picture this:  You get home from a busy workday, fix dinner, eat it up and sit down to catch up on some television. After a few hours your stomach starts talking. You realize that you're still hungry.  You don't have leftovers and you don't feel like cooking again. 

Solution: I have it! Peanut Butter Banana Bread - It only takes a few ingredients and the peanut butter is extra filling and the perfect snack.

1.  Grab your ingredients:

• Bread
• Peanut Butter
• Banana
• Honey



2.  Slice up the bananas and toast the bread.

3.  Smear the peanut butter on the bread and place the bananas on top of the toast

4.  Drizzle honey on top and enjoy!





The Best Fitness Resources

Hi Team - There are health and fitness resources everywhere.  Online, in paper, videos and even blogs, smirk.  The question I get asked a lot is, "Where are the best fitness resources?" I have a few "Go-To" places when I need some new ideas for my workouts or group classes.

Here are my top fitness resources:

My Blog - Jonathon's Fitness

Team - It's been four months since my first post on Jonathon's Fitness. Today's post will be #102.  My blog has also evolved since that first post.  Jonathon's Fitness was initially started for Group Fitness Instructors.  I was only going to post Group Fitness ideas, combinations, playlists and patterns on here for the world to see.   Then I thought about all of the students that say, "I will be out of town the next two weeks, I wish I could take you with me." Which ultimately motivated me to post my weekly workouts. And recently I've wanted to share how fitness impacts my life...outside of the Group Fitness Room.

Wow! That's a lot of content for me to post, so now Jonathon's Fitness is for:

1. My Group Fitness Instructors - check out my 32 count combos
2. My friends at home that use my 10 Minute Workouts
3. Active people that need some help on healthy meals or snacks
4. People who know how to work out, but need a little motivation
5. Didn't see what you want, email me and tell me!

My passion for fitness is out of this world! I absolutely love exercising and I want my blog to appeal to everyone that stumbles onto it.

Many of you will probably notice, but I will be changing my blog schedule.  I will be posting 3-4x a week now, taking out a weekday and prepping more for your weekend workout.

Now it's your turn:

Why do you come to my site? Is it ideas for home, class, the recipes or all of the above? Comment and let me know.  To stay up to date on everything make sure to "like" my facebook, Jonathon's Fitness.

The Best Indoor Cycling Song

Hi Team - Happy Monday! I just got in from an awesome workout at my local park.  Play sets aren't just for children. They make for an awesome workout too!

Mondays for me mean my indoor cycling class, but my class was cancelled this week due to Fall Break and Northern Kentucky University. I have to keep asking myself, "Is this a good or bad thing?" A break is always nice.

No playlist post tonight, but I will share with you my all time favorite song to use in a Cycling class.

This song is special to me for a couple reasons.  I would use my Fitness Director's music when I first started teaching indoor cycling classes.  Believe it or not, those were the days without iPods.  I would walk into our cycling room at Eastern Kentucky University, put in her CD, grab the profile (she would always detail out the ride to each CD, similar to my Indoor Cycling Posts) and we would start pedaling.  She had everything written out for us and, to this day, I think of her every time I hear this song.

This song has it all: great tempo, aggressive chords and an energetic rhythm. My participants always love it because it's easier to follow, you'll have no question when you should start those sprints.

The Best Indoor Cycling Song is "Jessie's Girl" by Rick Springfield.  Check it out

Your first :10 sprint starts at :35 - you cannot miss it!

What'd you think? Comment and tell me! If you have a favorite, comment and let me know that as well.  Would love to hear from you.

Remember, it's a journey...take one step at a time to reach your fitness goals.

10 Minute, Mix and Match, Workout!

Team - Hope you had a wonderful weekend. Try this at home workout by switching it up and making it your own!  It's simple, just pick your exercises for the upper, lower and core. I've even provided examples of exercises I would include on this workout.

Print your Mix and Match workout here

Healthy Halloween Treats

Team - Try this Healthy Halloween treat this year for your kids or a Halloween Party with your friends or family.  It's simple and actually looks really cool!

An Apple a Day Keeps The Doctor Away

Hi Team - An apple a day keeps the doctor away! I do not want to see a doctor anytime soon.  I'm both mentally and physically tired.  Just taught my 8th class of the week and it's not over yet; Two more on Saturday.  It feels very good to sit down on my couch.  Sometimes nothing is better than home sweet home.

I've posted before about the importance of rest and tonight I'm going to take my own advice and go to be extra early.  Bed is not going to come before my Apple Smoothie.  It has to be true, an apple a day has to keep the doctor away.  Apples are high in vitamin C, help you with your daily serving of fruit, low in calories and eating an apple stimulates our gums which help with tooth decay.

Try this Apple Smoothie:

One Honey Crisp Apple
1/2 Cup of Orange Juice
1/2 Cup of Ice
Handful or Raspberries or Strawberries

Ta Da! Within minutes you'll have an irresistible smoothie.  I'm going to finish my smoothie and head to bed.  Goodnight and get excited for tomorrow's recipe!

Remember, it's a day by day journey; take one step at a time to reach your goals.

5 minute Brazilian Butt Workout

Team - Kickboxing was great tonight! How was your day? Hopefully you had great weather and had a chance to exercise outside. Exercising outside is very exhilarating!

Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.

Try this at home! It's a 5 minute Brazilian Butt workout:

Reggae Spinning Playlist

Team - Bob Marley said it best, "One good thing about music, when it hits - you feel no pain."  That's the truth and hopefully tonight's class won't feel any pain.  This playlist has about 20 minutes of seated or standing climbs.  It's a good one, I promise!

This playlist was inspired by the recent heatwave we've had in Cincinnati.  It has been amazing.  My friends and I were able to get outside this weekend and enjoy it as well.  I feel like I'm in Jamaica, mon! Here is today's forecast for Jamaica and Cincinnati:

Have fun with this playlist.  Also, if you're at home and need some nice, chill and positive songs on your iPod, check out the below playlist:

Remember it's a journey; take one step at a time to reach your goals.

Printable Workout Routine

Team - Trying to mix up your weekend workout today.  A lot of us have iPhones or PDAs that will let us view YouTube anytime, any place.  And some of us still have old school phones with only text messaging.  Today's printable workout will challenge you and help you keep track of your progress over 5 weeks.

Click the image or PDF link below, print it out and stick it in your gym bag or use it at home!

or click here for the original PDF

Details for each exercise are as follows:

1.  Prison Squat: Finger tips behind the head, not laced, all of the weight on the heels of your feet.

Starting Position:

Squat down and then return to starting position:

2.  Push ups - feel free to modify this excercise by lowering the knees.

Starting position: hands directly below the shoulders

Elbows out to the side or toward the heels (close to the body) and return to starting position

3.  Lunge - step forward with the front knee over the ankle and switch legs

Push off the front foot and back to a standing position and switch legs

4.  Tabletop dips

Starting position:  hands directly below shoulders, fingers pointing toward your toes and feet on the ground.

Push the elbows back - working the triceps - and push back up to the starting position

5.  My favorite! Reverse planks to V-sit

Starting Position:  Fingers point toward toes, hands to your sides and legs are straight out in front.

Push up to a reverse plank

Bottom to the ground and bring both legs up to a V-sit

Return to reverse plank and repeat

These same 5 exercises will be repeated for a total of 10 exercises and 10 full minutes. 

10 minutes! That's it! Set the timer and go to town.  Don't cheat and put on your favorite music.

High Protein Salad

Hi Team - Happy Friday! I hope all of you had a healthy week.

Today's recipe is a healthy, easy to make, high protein salad.  This salad is complete in minutes, but don't be mistaken...it's delicious.

My Group Fitness Experience

How I got Started:  Teaching group fitness classes came to me by a complete mistake.  I was attending Eastern Kentucky University for Undergrad and I needed one more elective class that was easy.  That easy class was "Introduction to Group Fitness." I cheered in college, so I had coordination.  We practiced a lot too, so I knew I could keep hold my own in the class.  It was two times a week for an hour and it fit my schedule.  Sign me up!

Walking in the first day was intimidating.  The room was filled with 15 girls...and there I stood.  The instructor was even female. She introduced herself and said, "let's warm up." She made the class super cool, interesting, dynamic and fun.  I kept up in class, undersood how she was building the class and then realized she was getting paid for doing this.  What! Getting paid to work out? This was right up my alley. I was instantly hooked.

Half way into the semester, the instructor plugged her GFIT (Group Fitness Instructor Training) workshop at the Campus Rec Center.  She also happened to be the Fitness Director on campus.  I attended the training and realized it wasn't as easy as showing up to a class 5 minutes prior, memorizing exercises and wearing a microphone. I kept thinking during the weekend training, "They really put that much preparation into every class?" Now I know the answer, we do!

I "Team Taught" for about 4-6 months before I got my own classes.  Getting a class with "Jonathon" as the instructor on the schedule was honestly a great feeling! All of these people are coming to MY class.  The class was "butts and guts." Some days were worse than others, but it's always a learning process.

Some of the biggest surprises of teaching group fitness classes:

• Why did he/she walk out of my class? At first it hurt my feelings because I thought I did something wrong.  I did nothing wrong, it could've been their schedule or maybe they were not feeling well.
• That routine worked at home, why is it not working now? Twelve people are looking at you, you might've mixed up a jab for two knees and the combination did not work out - AH! Always have a back up.  Over the years I incorporate the same combinations or moves somewhere in every class.  It's a break for my mind, keeps them working and helps me think ahead if something did not work the first time.
• I am out of breath, how can I talk too! It took time for my body to adapt to teaching.  Taking a class and teaching a class is different.  You'll quickly learn how to get a few breaths in here and there. Talking raises your heart rate and don't forget you have to think ahead too.  Sometimes at night I am both mentally and physically exhausted.  Stick with it and it gets easier.  I promise!
• I'm getting regulars! The best feeling in the world is to see people on a regular basis and have them give you feedback on your class.

Why do I still teach?: I have a full time job at a media agency and work about 40+ hours a week.  Lately, I've been teaching around 11-15 fitness classes a week. That's a total of 55 hours of working. A very full schedule! I continue my fitness schedule for my regulars.  They mean the world to me! Tonight a student was leaving and said, "Your energy makes me work hard and I'm coming to all of your classes because I want to get in shape." I smiled (because she's in shape) and said, "I'll hold you to that statement."

People come and go, but if they come to class and continue to come to class and they build your strength and stamina...it's like winning the lottery every single time.  I take pride in remembering names and fitness levels because I like to see my students work hard. I love to say, "that was hard for you two weeks ago and you killed it today!"

Proof:  Here's an oldie but a goodie - A picture after a Spin Class:

They all worked so hard before this picture (hence the smile on my face) and I see all of them on a regular basis.

I love my job and I love helping people reach their fitness goals.  This site is designed to help you achieve your fitness goals as well.  Follow me, message me, Join My Team (on the side) and remember it's a journey; take one step at a time to reach your goals.

Cardio Kickboxing Drills

Team - Don't let this post discourage you, you can do these same drills at home. You've probably seen a cardio kickboxing class and stopped in to join them, but if you haven't a cardio kickboxing class consists of many different things: jabs, cross, hook, uppercuts, front/back/side/roundhouse kicks and more. Cardio kickboxing is often a series of choreographed combinations, much like a dance routine, that sky rocket the heart rate and get your entire body moving.  I've even been in some classes where they'll use a punching bag to really help you release those frustrations.

Squat Kick Drill:
1.  Squat down - all the weight is in your heels just like you're sitting back into a chair
2.  Immediately stand up and bring the one knee up and extend the leg out in front and push through the heel of your foot.
3.  Sit back down into your squat
4.  Stand up and bring the opposite knee up and extend the leg out in front and push through the heel of your foot.


Continue this drill for 2 minutes

Lunge Kick Drill:
1.  Start in a Lunge - left leg back - front knee over the ankle

2.  Lunge by dropping the left knee down

3.  Bring the left knee up and extend the leg out in front and push through the heel of your foot for a front kick.

4.  Lunge the same knee, left leg, back down into your squat and repeat the kick

Do the left side for 1 minute and switch

Cardio Kick Punching Series:

15 seconds - Fast Jabs forward to each corner of the room keeping your waist to your ankles stabilized 

15 seconds - Jumping Jacks

15 seconds - Fast Hooks keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

15 seconds - Fast Uppercuts keeping your waist to your ankles stabilized

15 seconds - Jumping Jacks

Repeat 2x for a total of 3 minutes

Putting all of this together you'll have a 6-7 minute routine for your home or class.

And if you missed it, your last Weekend Workout was Cardio Kickboxing.  Check it out:

The sun is fading fast and so am I - enjoy the last few warm days in your city and leave me a comment. I would love to hear from you

Chill Out Music

Team - I am the first to admit - I work hard, but I chill out a lot too.  I teach or workout at least 10 classes/hours a week and nothing feels better than stretching at home with some good music. There is something about being home where you feel comfortable, safe, secure and relaxed.

This week is another switch up from the other "Spinning Playlist" Monday post.  I'm beyond exhausted tonight after two classes and I want to share with you how I cool down.

What you'll need:

• A mat
• Bottle of water
• My Chill Out Playlist

This playlist is 22 minutes and between every song I take a few sips of water.

The best cool down song is "Dreams On Fire" from Slumdog Millionaire. Take this last song or a few minutes and lay supine (on the spine).  Relax, take deep breathes in through the nose and out through the mouth.

It's a journey; it's about taking one step at a time to reach your goals

Namaste

10 Minute Kickboxing Workout

Team - Your weekend workout is here. I cannot get enough Cardio Kickboxing in my life! This workout has lots of cardio and toning.  And here's the best part, no equipment necessary.

Clear some space in the living room or spare bedroom, expand the video and kick it out!

What should I do next week? Comment and let me know.

Fruit Salad with Honey

Hi Team - Happy Friday! It has been a busy week.  I've been here, there and everywhere. (everywhere was my favorite)

It's finally cooling down here in Cincinnati and I've decided that the weather change means I have to exercise more to stay warm. I know the winter tradition is to pack on the pounds, but today's simple and easy recipe will do everything but that!

1.  Gather your ingredients:

A Banana
Black Raspberries
Raspberries
An Apple
Natural Honey (Thanks Dad!)

But as usual, feel free add or take away your favorite fruits.

2.  Add the black raspberries to your bowl

3.  Slice an apple and put along the sides

4.  Grab the banana and slice it up - place them in the middle

5.  Add the raspberries and get out the honey - the honey gives it a nice sweet touch

6.  Yum! Add 2 tablespoons of honey (or more) and enjoy!

If you're substituting fruits, make sure it's a fruit for a fruit.  I intentionally did not include a dip for this recipe because most of them are unhealthy.  Honey is a natural sweetener, this is a healthy choice substitution in place of any dip that would compliment a bowl of fruit.

It's a journey; it's about taking one step at a time to reach your goals.

How to Setup A Spinning Bike

Team - It has been a beautiful Thrusday here in Cincinnati.  It's very nice to see the sun shining and people walking around the city.

In my cycling class tonight (and usually every cycling class), I get the same question, "How do I set up my bike?" I always smile and say it's very easy!!!!

Here is a quick tutorial on setting up your bike:

Simple, right? A couple other things to note:

1. The handle bars can be even with the seat to start and then adjust them to a comfortable height
2. You don't want your leg fully extended OR have your kness close to your chin
3. Sit on the widest part of the saddle and...

Enjoy your ride!

Workout at Home - It's easy!

Team - I had to come home today for multiple family reasons.  My family lives in Peebles, Ohio.  Most of you will not be familiar with Peebles becuase it's a small village in Southern Ohio.  We have lots of pizza shops, churches, hair salons and gas stations. We only have a couple stop lights and NO gyms. 

The gym situation did not stop me!  I took a look around my parent's home and came up with a game plan.  It was raining so I couldn't run outside. My workout stayed on our covered porch and consisted of jumping rope (cardio), tricep dips (upper body) and squat jumps (lower body).

I needed a 30 minute total body workout.  I did not have a stop watch and I did not want to watch my wristwatch so I took my Great Workout Playlist, from yesterday's post, and did each exercise station for an entire song. For example, I jumped rope for an entire song and I moved to the next station when the song finished.

Here are some highlights:

Station 1:  Jump Squats - I loved having a shorter song like "Bottle Pop" by PCD

 Station 2: Jump rope - I mixed it up a little bit by adding some moves from my Jump Rope Workout

Station 3: Dips - this was difficult - I turned over sometimes and did a Plank



Look at my Mom's Flowers! How do you workout at home? The only equipement you needed for this was a jump rope and I've gotta say, it was a great workout!

Great Workout Music

Team - Today's post is usually a Spinning playlist, but I thought I would mix it up and share my "Workout Playlist" with all of you.  Whether you're trying to get a classroom of people motivated or you're trying to motivate yourself, having a good playlist will help your workouts.

We have iPods, Zunes, MP3 Players and some of us might still use Discmans, but why is it easier to workout with music?

Listening to music is more complex than most of us can hear.  The brain has to sort out beats, tones, timing, and different sounds to comprehend the music.

Costas Karageorghis, a sports psychologist, has been studying the effects of exercise and music for 2 decades and determined that there are four factors that contribute to the motivation of a song:

1. Rhythm response - beats per minute
2. Musicality - structure of a song
3. Cultural Impact - preference
4. Association - how we associate with the song

Karageogghis categorized rhythm response and musically as "internal" factors and cultural impact and association as "external" factors.

For example, my one hour "Workout" playlist has upbeat songs for 55 minutes.  The BPMs (rhythm response) are faster and the sound is intriguing to me.  These are internal factors. The last song on the playlist is by Gaving Degraw relates back to Association.  It brings back relaxing memories of my home away from home; Atlanta, GA.

Take a lot at my playlist and let me know what you think:

More than likely, all of my music may not be right for you.  Don't let that stop you! Pick the music that is right for you.  Find those fast songs that will make you run harder and jump higher.  And don't forget to include a slower long at the end so you can stretch and relax at the end of your workout.

What songs are on your workout mix right now?

Source:  Why music makes exercise easier

10 Minute Stability Ball Workout

Team - By viewer request, here is your Stability Ball Weekend Workout. The Stability Ball is a cheap and fun piece of fitness equipment most of us have around the house, but never use.  Now...you dont' have an excuse, this workout is only 10 minutes (and it's a good one too).

The Stability Ball was introduced on Jonathon's Fitness at the start of it all! Check out my Stability Ball Fitness post to find out what stability ball is right for you.

What You'll Need:

• Stability Ball
• A mat for the toning portion of the workout

What do you wanna see next weekend? Let me know! I'll put together a 10 minute workout for you too.

Cake Cookies - My Cheat Food

Team - Finally, it's here! My favorite cheat meal.  Not only is this my favorite cheat food, it's the easiest cookie recipe to make.  I talk about fitness and health on an everyday basis, but I'm still very human and sometimes I splurge.  Today's recipe features Lactose Free Cake Cookies.

This recipe is great when you commit to bringing a dessert to a party or work because you only need a few things.  I am lactose intolerant, so much of my recipes will have no dairy in the ingrediants. So let's get started!

1.  Gather your ingrediants:

• A box of Cake Mix - I picked Naturall Nora's Cake Mix
• 2 eggs
• 1/3 cup of Oil



2. Put the oil, eggs and cake mix in a mixing bowl

3.  Mix these ingrediants together and preheat the oven to 325 degrees

4.  Seperate the mixture into 1 inch balls and space out on cookie sheet

5. Place in the oven for 10-12 minutes or...

Until Golden Brown and cracking on top



6.  Move the cookes to a cooling rack or a flat surface (before)

7.  If you like, put some icing on them and enjoy!

They're always a crowd favorite! Try them out for yourself. 

What is your favorite cheat food? Comment and Share!