Personal Trainer Columbus Ohio Training - Debbie Reichert Fitness

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Tuesday, July 31, 2012

Where my hummus lovers at???

Do you guys like hummus?  I sure do!  I used to buy the pre-packaged kind all the time.  It's pretty good, don't get me wrong........BUT, I recently had a fling with some home made hummus and don't think I'll ever be able to go back.




Sunday, July 29, 2012

It's not luck......

Let me preface before you read this.  Sometimes I go on a rant.  This may be one of those times.  I hope you don't mind and hopefully you even get something out of it and get to know more about me and my relationship with food and exercise.

I'm a pretty laid back person.  I know that most of you don't personally know me, but I hope that you can see a bit of my personality come through my Facebook page and this blog.  I'm pretty easy going, but super serious about the important things like work, my husband, my in-laws, my Mom and brother, my friends and keeping my kids alive, happy and well (that in itself is a very serious job when you are the mom of 2 little boys by the way). In most everything else I just try and have fun, hang out and chill, and make really bad ass food and work out like a champ ;)   But a few days ago someone said something to me that got me thinking, and even a little fired up.  She said that "I was very lucky to have such a fit body after having two kids."  Now, trust me, I do not think that in any way, shape or form that this person meant any ill will in that statement.  In fact, I think it was her way of complimenting me maybe.  So I just smiled and nodded and jumped in my uber-cool mini-van to head home.  Throughout the day, her words kept ringing in my ears and really got me thinking....and questioning.  Was I just lucky?  I mean, I've never really had a serious weight issue.  I certainly was thicker in college, and managed to maintain that thickness for the next 9 years or so, because I didn't work out as much as I should have, and I pretty much ate and drank whatever I wanted throughout my 20's.  Even then, at my highest weight I only reached 139 pounds on my 5 foot 3 inch frame, except when I was pregnant.  Even then, I gained an average amount of weight with both boys and lost it all quickly.  I started to really question my mission.  Am I really just lucky to have stumbled upon this healthy lifestyle and a 20 lb. weight loss??  I mean, to some people that is nothing.  Some people lose 100 pounds or more!!  I started to question if I could really inspire people to live a fit and healthier life since I never had the "ultimate struggle" with my weight and never dealt with those demons.  Would people listen to what I had to say??  Right at that moment, I looked at my forearms that were quite bruised from the previous days up/down planks. I felt my aching pulled hamstring muscle that has not had a chance to heal in over a month because I don't want to take a break from teaching my fitness classes.  At that point I quickly snapped back to reality...........Are you kidding me?  This is not a result of luck!  In no way will I chalk up my hard work, willpower, dedication, POOLS OF SWEAT and nausea from doing way to many burpees to LUCK.  

                       10 YEARS AGO                           TODAY AT 38 & 2 KIDS LATER



Monday, July 23, 2012

Plank challenge

If there is one thing I've learned from the awesome folks that follow my Facebook page, it's that y'all are ALWAYS up for a challenge!!  We have some great challenges every month, and this month is no exception!  You're drinking a TON of water and really taking advantage of the ab workouts I've created.  So, KUDOS to everyone that is taking part.  I wanted to do something different with today's ab work, so the first thing that came to mind was.......PLANKING of course!!!  This ab workout is all about endurance.  It will be KEY to keep that core tight and activated the entire time your holding your plank.  I've given designated rest periods, however, at anytime if you feel you need a quick break then take it and then come right back into your plank.  This is NOT cheating....short breaks are fine.  I'm just going to ask that you don't give up and that you finish.  You can drop down to your knees at any time to modify the plank.  Get your timer ready folks and let's STOP, DROP and PLANK!!




Sunday, July 22, 2012

Banana Protein Pancakes with fresh cherry sauce

I LOVE this recipe for protein pancakes!  I've tried a few different ones and have experimented with different ingredients, but always come back to this one.  When I started making them, I would top them with sliced bananas, berries,a drizzle of honey and sprinkled with cinnamon.  It is ridiculously delicious, and really a great pre-workout meal for me, full of protein and carbs.


Recipe for Banana Vanilla Protein Pancakes




Thursday, July 19, 2012

Ab Workout Pyramid

Here's the latest ab workout for our July challenge from my Facebook page.  Throughout the month, I've created for you various ab circuits and even an ab tabata, trying to show you a variety of different abdominal, oblique and back exercises.  I decided to go with a pyramid style for today.  Add this into your regularly scheduled workout for a little abdominal burn that will feel oh so good!!!  I've attached a few clips for you to review each exercise beforehand.  I'm attaching 2 clips for the jack knife sit ups.  This can be a bit of a challenging exercise, therefore, I wanted to make sure and include a less advanced option for you.  Go at your own pace and your own level.  Enjoy!!





Wednesday, July 18, 2012

Tabata Full Body Workout - No equipment

Oh Tabata, how I love thee.....True story!  I'm a weirdo.  Don't care ;)  I've done just about every style of workout out there......spinning, step, kick boxing, bootcamp, HIIT, yoga, pilates, barre, TRX, weights, weights and more weights.  But lately, I just can't get enough Tabata.  Maybe it's because I can get bored easily?  Tabata allows me to do an exercise for only 20 seconds before moving to the next.  I dig that!  I really enjoy creating my own by offering a variety of different exercises, usually combining plyometric cardio with strength exercises.  I'm what I like to call an "efficient exerciser."  So the more that I can get in in a small amount of time the better.  However, it's crucial that in that timeframe I bust out as many calories as possible.  Tabata is where it's at!



HIIT Cardio Strength Workout

I've really been enjoying my vacation workouts so far this week.  As much as I love teaching my group classes at Urban Active, it's nice to be able to come up with some original workouts for myself and really spend some time on me and my own fitness goals.  Therefore, I take FULL advantage of my vacations by really digging in and getting in some good sweat time!  On Monday, I did a sweet tabata workout and yesterday I got in a good 3 mile run, followed up by a core circuit.  So, this morning, I was all about some HIIT training, and decided to use some of my favorite exercises.  Of course, I had to throw a little Shaun T in there, right??  And no day is complete without a few burpees.  So I really hope you like this workout because I was totally digging it!  I've shown you videos and pictures below of each exercise, so please make sure to review them for explanation and form before attempting.  



Tuesday, July 17, 2012

Core workout

For our July abs and H2O challenge on Fit and Healthy with Debbie Reichert, here is another core workout to fit in this week, in addition to your regularly scheduled workout.  Enjoy!!  And P.S......drink your WATER!!!!



Monday, July 16, 2012

12 Minute Cardio Burst

Looking for a quick burst of energy?  Look no further.  This is a great, quick way to start your morning by getting that heart rate up and giving yourself a great boost!  Go through the circuit 3 times for a simple, 12 minute burst of energy!!  This would also make a great warmup before a strength training session, or abdominal workout.



300 Rep Core workout

Because you can NEVER have too many ab/core workouts to do I came up with another one!!!  Enjoy!!  I love this one and if you do as well, please share with your friends and feel free to pin away! :)




Vacation Workout - Day 1

I promised everyone over at my Facebook page, Fit and Healthy with Debbie Reichert that I would post my workouts everyday while I'm on vacation this week.  So here is my workout for today.  I chose to do another Tabata style workout because they are extremely quick and efficient.  Set your timer for 5 tabatas, 8 cycles, with a 20 second work and 10 second rest period.  Each tabata will be done 4 times through (hence the 8 cycles since there are 2 exercises per tabata).  If you do not have a timer, you can use the free one at http://tabatatimer.com/.  There is also a free app available for your smartphone.

I hope that you enjoy this workout and let me know if you try it!!  It's pretty intense, but muscle through it and you'll be happy you did!  Have a GREAT Monday folks!!




Sunday, July 15, 2012

Complete core workout

As part of our July abs challenge on Fit and Healthy with Debbie Reichert, I'm posting 3 unique ab/core workouts every week for the entire month.  So here is the first of 3 for this coming week.  Go through the circuit twice for maximum results.  This is a great warm-up to do prior to any cardio or strength training sessions as well.  Enjoy!!

In Good Health,
Debbie





Friday, July 13, 2012

1000 Rep Workout

I'm so excited that after only 3 months with my Facebook fitness page active, we've hit 1000 likes!  How cool is that!!  So, to celebrate, I put together a 1000 rep workout for myself and my page fans!  This is definitely a tough workout but it's going to feel SO GOOD.

You will want to use a light to moderate weight for the bent over rows into the tricep kickback, as well as for the side lateral raises, overhead tricep extensions and squat/overhead presses.



Monday, July 9, 2012

Tabata style Ab circuit

Happy Monday Fit and Healthy Crew!  For July's challenge, I promised that I would give you 3 different ab circuits to do each week.  If you have been following me for awhile, then you know my latest passion  obsession interest is the Tabata style workouts.  For those of you that are unfamiliar with this style, let me quickly give you a recap.

"Traditional" Tabata training is actually a type of High Intensity Interval Training (aka. HIIT training) that follows a very specific format.  It includes the following:
  • 20 seconds of a very high intensity exercise (e.g., sprints)
  • 10 seconds of rest
  • Repeat 8 times for a total of 4 minutes



Sunday, July 8, 2012

To Zumba or not to Zumba

As a group fitness instructor, I'm constantly telling my class participants to change up their workouts, make sure they are getting both cardio and strength training into their routines.  If they primarily just take group fitness classes, and do little else, then I urge them to try new instructors, different classes and be "open" to change.  Well, here is the deal.........I don't always practice what I preach.  WHAT?  I know, what sort of a role model am I anyway?  That said, I stepped out of my comfort zone today and went to my friends Zumba class.  Now, you may be thinking that this isn't really that big of a deal, right?  Well, let me tell you that it kind of IS a big deal.  I'm a kick boxing, boot camp, weight lifting kind of girl.  I run, do yoga, circuit training, tabatas, and spin occasionally.  I have a pretty good mixture of workouts, constantly creating muscle confusion, but I never really step out of my comfort zone.  If you give me a dumb bell, I feel comfortable and in charge.  But hip hop dance, Cha Cha, Mambo, Sangria (wait, that's a drink....)  I can't do ANY of that.  I mean I kind of CAN, but I don't look very coordinated.  Not like those sexy little numbers in the Zumba infomercials.  This reminds me of a picture I recently saw on Pinterest.




My Virgin Post

Well, I've gone and done it........I've started blogging.  I thought about doing this over the years and it wasn't until I recently started my Facebook page, Fit and Healthy with Debbie Reichert that this whole "blogging thing" started to really take a front seat.  I was looking for a way to reach even more people in regards to living a fit and healthy lifestyle, so what the heck!  Just like that........I'm a blogger.

Let me preface a few things.....if you are looking for a blog with a bunch of pretty pictures, this won't be it.  Don't get me wrong, I'll supply pictures of my latest creations in the kitchen, but I cannot guarantee the photography will be ummmmmmm......all that???  I can guarantee you, however, that the food will be delicious and healthy, and made with love.  I am a Mom to two little boys, Alex (7) and Andrew (5), so most of my recipes will be kid approved as well :)