Get Fit At Home: A Couch Potato Workout

<div class="separator" style="clear: both; text-align: center;"> <a href="http://1.bp.blogspot.com/-erP7gHzdmtY/VKL6mkeMnNI/AAAAAAAADRw/dLV-2QvVpZg/s1600/couch_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman getting fit at home. " border="0" src="http://1.bp.blogspot.com/-erP7gHzdmtY/VKL6mkeMnNI/AAAAAAAADRw/dLV-2QvVpZg/s1600/couch_fitness.png" title="get fit at home" /></a></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this workout to be done from the couch, so there are no excuses! You can even keep the TV on while you get fit at home. Remember, you may need to decrease the numbers to start with and work up to higher numbers, or split the workout into 2 sets.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The couch potato workout to get fit at home:</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Sit Ups (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Lay on your back with your feet up over the back of the couch. Put your hands behind your head and do sit ups as usual. This is a pretty simple exercise to get fit at home.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Tucked Leg Lift Shifts (25 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Stand facing the front of the couch. Lift bent right knee up as high as you can keeping it on the right side, then pull forward so foot is over couch seat, without touching the couch. Return to side and lower down to standing. Repeat on left side.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Arm Circles (50 each direction):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the couch with feet straight out in a pike and good posture. Put arms out to the side and perform circles forward, then backward. Experiment with smaller circles and bigger circles for working different muscles. This will help you get fit at home because it’s a simple thing to do, but it will really start to burn!</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Seated Leg Lifts (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the edge of the couch with good posture and hands on the couch for balance. Lift legs up as high as you can, then slowly lower down to feet on the ground. To intensify, stop your feet one inch before they hit the floor and immediately lift legs again.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Step Ups (15 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure your couch is extra sturdy for this one! You may need to take the seat cushions off. Stand at the front of the couch facing side ways. Place one foot on the couch with one foot on the floor. Step up so that you are standing on the couch with one foot, then lower slowly down to starting position. This will work your legs and glutes to get fit at home in no time. </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Over Push Ups (25): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get into a pushup position with hands on the ground and knees on the couch, then perform standard pushups. Intensify by moving legs farther off the couch so there is more weight on your arms during the push up.  </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Butt Raises (25 each leg): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lay on your back facing sideways on the couch with one leg bent and one leg straightened out over the arm of the couch. Lift butt until hips are flat, then lower down slowly. To intensify, hold the straight leg 1-2 inches above the arm chair.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Push and Points (25 each foot): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Face the front of the couch and place right foot on the couch. Simultaneously switch feet so left foot is on the couch and right foot is on the floor, push and point your feet as hard as you can with each movement. Do this move as fast as possible for a way to get some cardio in while you get fit at home.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I’m making this too easy for you. :) It’s so easy to get fit at home, all you need is some effort! Next time you are feeling like a couch potato and haven’t had time to get your workout in, pull up this workout and get it done!   </span></span></div>

abs, cardio, couch potato, fit, fitness, get fit, gym, home, home workout program, home workouts, sit ups, Success from home, workout

Get Fit At Home: A Couch Potato Workout

I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this wor...

Elite Beachbody Coach Ranked #7 out of 200,000 Coaches Success Story

<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">The past few weeks have been quite a whirlwind and I've been wanting to sit down and write a post about it all but I literally haven't had the time to breathe.  So today is the day! Today is the day you get a little glimpse into the exciting stuff going on in my life!</span><br /> <br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="http://3.bp.blogspot.com/-Vo1hJvId9dc/U9lmYX5agLI/AAAAAAAAC6U/8IKK-XPEGdc/s1600/Screen+Shot+2014-07-23+at+12.39.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="328" src="http://3.bp.blogspot.com/-Vo1hJvId9dc/U9lmYX5agLI/AAAAAAAAC6U/8IKK-XPEGdc/s1600/Screen+Shot+2014-07-23+at+12.39.54+PM.png" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> </div> <br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;" /> <br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;" /> <span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">So most of you know me as a fitness lover, clean eater, mom of 3, Registered Nurse and blogger.  What you may or may not know is that I am also a Beachbody Coach.  My job is to help other people achieve their health and fitness goals and live healthy and fulfilling lives.  I became a coach 19mo ago and decided to start by running a clean eating book club to help other people learn to change their lifestyle.  It all started because I was trying to lose the last 10 pounds from having my third baby and Insanity entered into my life! I dove into learning about nutrition and clean eating and realized that my diet sucked! Think... 100 calorie snack packs and processed protein bars.  So this is where the story begins!</span><br /> <br style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;" /> <span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">I changed my diet, I lost the weight, I did Insanity and I got into the best shape of my life!! I was ecstatic with my results so I shared them with others!  When I started as a Beachbody Coach I had no idea where it was going to lead me. Honestly, I saw a post for a live workout for combat that had celebrity trainers.  I set some goals for myself on a piece of poster board with pictures cut out from magazines and knew that I could be a support person for others! I started to dream big and put goals on there like:</span><br /> <br /> <ul style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; margin: 0.5em 0px; padding: 0px 2.5em;"> <li style="margin: 0px 0px 0.25em; padding: 0px;">Elite coach 2013</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Success Club 10 for 12 out of 12 months</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Qualify for the Success Club Trip to Cozumel in 2013</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Attend the leadership retreat</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Attend Coach Summit</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Help change 50 peoples lives with health and fitness</li> <li style="margin: 0px 0px 0.25em; padding: 0px;">Earn $5,000 in one month with Beachbody</li> </ul> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> What ended happening is that they all slowly started coming true.  I really saw the beauty in sharing my tips and strategies for changing my own life with others.  I started running challenge groups and other people started losing weight.  Then, other people started sending me referrals and eventually I started to develop a team of coaches that wanted to duplicate what I was doing with their own customers.  I began to grow this little team that is now known as Royal Republic!!!</div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> So 19 months after deciding to be a coach I have started this blog, helped over 1000 people transform their lives with health and fitness, sponsored over 90 coaches and have over 900 coaches in my organization right now! What was once a one man show is now Royal Republic! </div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> What is Royal Republic?  This is my coach organization that I created.  I provide my team with the tools, tips and strategies to build a business and be a successful entrepreneur just like myself.  I have created a system that is easily duplicatable along with a coach apprenticeship program to start every coach out with the support they need to be successful.  You just don't become a coach and magically become successful.  It takes a little guidance, support and belief in your ability to do great things! Our philosophy is one that stands behind integrity of the customer, meeting their individual needs with the Beachbody products and fitness programs and leading by example!!!  My goal is to teach other people that they don't need a background in marketing, health and fitness or sales to be successful.  You just have to have the will to learn and the drive to push through any situation that life throws at you!</div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> When you do these things you become successful. There is nothing magical there is consistency and persistency.  It's pushing yourself beyond what EVEN you think you are capable and having ME to keep you on track! I honestly LOVE my TEAM and I'm so blessed by each and every person on my team!</div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> So to get to the point of writing this article!  Last month I hit a HUGE milestone in my business!  I not only just came back from Las Vegas where I was asked to speak at the annual coach summit at the SHINE event but, I found out I was ranked number 7 in the entire organization!!   I am on track to win an all expenses trip to Paris next year!  How COOL is that!</div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="http://2.bp.blogspot.com/-HIdnkkezSLw/U9lmOPQxqcI/AAAAAAAAC6M/5GqK5v7xfio/s1600/Screen+Shot+2014-07-23+at+11.24.57+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-HIdnkkezSLw/U9lmOPQxqcI/AAAAAAAAC6M/5GqK5v7xfio/s1600/Screen+Shot+2014-07-23+at+11.24.57+AM.png" width="400" /></a></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> I didn't do this all myself.  It came with a lot of team work, collaboration and trust!  I want to share with you the faces behind each of the stars on my team!  I value each and every one of them from the bottom of my heart!  They are leaders that are committed to fulfilling the core mission of Beachbody with me!  Together we are moving forward, growing and expanding our businesses and loving life!!!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="http://4.bp.blogspot.com/-qtrjojo7tzo/U9lrA0SDovI/AAAAAAAAC6g/N0kEFWaS2nk/s1600/what+is+beachbody+coaching.jpg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="http://4.bp.blogspot.com/-qtrjojo7tzo/U9lrA0SDovI/AAAAAAAAC6g/N0kEFWaS2nk/s1600/what+is+beachbody+coaching.jpg.jpg" width="640" /></a></div> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> Lastly, if you are considering becoming a Beachbody Coach I want you to know that I don't have any special powers or secrets!  It's just hard work, dedication and compassion.  I am just a nurse on a mission!!!<br /> <br /> Here is my video about coaching and how I have made it a successful business for me!</div> <div> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="allowfullscreen" frameborder="0" height="266" mozallowfullscreen="mozallowfullscreen" src="https://www.youtube.com/embed/Sw9SHNH6S2c?feature=player_embedded" webkitallowfullscreen="webkitallowfullscreen" width="320"></iframe></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> </div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <span style="text-align: center;">Are you interested in Becoming a Coach on my team??  I am about to launch a Coach Apprenticeship program on August 4th for new coaches on my team!!  If you would like more information on becoming a coach please complete the application below to be considered for a space on my team!!  If you have that feeling in your stomach that this is something you MIGHT be really good at then you have to act on it!  I was the same way and I just knew I was meant to do something great with my life!  What is your purpose?  What is your DRIVE?  What makes you get up every morning and LIVE your LIFE??</span><br /> <span style="text-align: center;"><br /></span> <span style="text-align: center;">I would love to hear your story!! If you are compassionate, like to help other people, and even get on track for your own health and fitness goals.... I want to hear from you!</span><br /> <span style="text-align: center;"><br /></span></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <span style="text-align: center;"> </span></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> <span style="text-align: center;"> </span></div> <a href="https://alyssaschomaker.wufoo.com/forms/zg8p5jw1m9n5ha/">Fill out my form!</a>

A fit nurse, coach, Elite beachbody coach, mom, nurse, shakeology, Success from home, Successful Beachbody Coach, T25, Top 10 Beachbody Coaches

Elite Beachbody Coach Ranked #7 out of 200,000 Coaches Success Story

The past few weeks have been quite a whirlwind and I've been wanting to sit down and write a post about it all but I literally haven'...