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Thursday, February 28, 2013

Insanity Challenge

Insanity Challenge Tonight Ladies 

Make sure to Drink lot so Water Today and have a small snack before this workout. 

There will modifications for everything.

Noordeloos 7:00 PM

Why Run......

Why do you Run ????

Wednesday, February 27, 2013



I Love reading this Blog 

Yesterday she posted this Cardio workout, and That is what I did yesterday at home :) and very much enjoyed it. 

Give it a Try and let me know what you think :) 

Monday, February 25, 2013

Oh Monday

Oh it is Monday Again.....Happy Monday..... Hope that you had a great day. My Monday started out early. I started work at 6am today so that I would have time to go to my lunch time workout and leave at 3 for my first Girls on the Run of the Season. 

Today's lunch time workout was with Sasha Sandor- Fitness, We busted out the steps and weights and did some circuit training today. I think that I am really starting to love the step. My Legs Feel Tighter and Toned already. Challenge exercise from Today's Workout, Lay on your stomach and life up legs holding your feet together, Sounds Easy?? Right... Give it a Try..... Just holding that for 30 Seconds will make your legs starts to shake :) Why did we do this exercise well Ladies for those inner thighs, that we all want to tighten up and tone. 

Our First Girls on the Run at Rose Park Chr. was also today, I am coaching with Laurien Dannenberg and we have two helpers from Cross Country Heidi and Jessie. Today we were just getting to know the girls names and get their shoes fitted and get them their T-shirts and water bottles, all that good stuff. The lesson was just to get to know each other day and our activity was running around the school which they thought was like the funnest thing ever. 

Girls on the Run of Ottawa & Allegan Counties

Sunday, February 24, 2013


I hope that everyone had a Wonderful Weekend, I know that I did. My Weekend started on Friday at 4:00 when My Dad and I left for skiing at Bittersweet, my sister was already there because her and her friends left right after school.  

We Skied for about 3.5 hours and only took one break for a snack and a little rest then we were back on the Slopes. It was A lot of fun. 
When we stopped to warm up they had a great outdoor fire pit that people could hang out by. 

Saturday Morning was off to and Early start with and 8 Mile Run with the running group at 7:00am and it was a really nice morning, for running outside in the winter. It only took a little bit before I was warm and wanting to remove layers. After that it was a warm cup of Coffee at JP's. Then for the afternoon we went to the woodland mall with the Helder Family because they had to go pick up their lap top which was getting fixed at the Apple Store. We shopped for a little bit, and had a late Lunch at On The Border :) which was Yummy as always. 

Sunday was a pretty lazy day for us, we had lunch by my by my parents, and then when we got home, I fell a sleep on the sofa and Riley decided to make me her pillow. 


I hope that EVERYONE had a great weekend 


Thursday, February 21, 2013

Fit Night - Be Still

Tonight was the first workout that I led on my own !!!! Nervous and Exciting. It was so much fun. We started we with a simple warm up and then did cardio intervals for about 55 minutes with an ABS challenges, and Peace-full Cool Down. 

THANK YOU THANK YOU To everyone that Came tonight. It was a Great Group, I love working out with all of you. 

If you would like to Repeat our Peace-full Cool down here it is for your listening Pleasure. 


Tuesday, February 19, 2013

Another Snow Day


So I am pretty sure that every time I looked out the Window today at work it was snowing. The snow was pretty, the drive, not so pretty very slick on the roads. Anyways here is my lunch time workout from today. ENJOY 


Friday, February 15, 2013

Last Nights Workout


A lot of people have really like the Burn Interval DVD that we have done a few times on Thursday now, it is a nice mix of Cardio and light endurance weight lifting. The DVD is from the Chalean Extreme DVD series by Beachbody, there are 7 DVD's in set but that one that we have been doing is Burn Intervals followed by the Extreme Abs. If you are interested in the purchasing the DVD's to have for self at home, I suggest or 

You may have noticed that we do a lot of the Beachbody DVD's at fit night, I don't see them or promote them, but they do have some really good workouts that are challenging, for people at all levels of fitness. 

If you were at Fit Night last night I also brought in one of my favorite Chocolate Treats seen as it was valentines Day. They are little Chocolate protein balls. The ingredients are fairly flexible you can kind of pick and choose what you want to add to them. Here is the Basic Recipe. 


Thursday, February 14, 2013


Good Morning and Happy Valentines Day 
I hope that everyone has a Wonderful Day 
Filled With Love and Kindness

Don't Forget we are working out tonight
 A Chance to Show your Body Some Love as well Today 
7:00 Pm Noordeloos CRC

XOXO-Melissa Jo

Tuesday, February 12, 2013



Here is my little workout from Yesterday after my run... 

I want your thoughts and what to call my Workouts......

W. O .D( workout of the Day or 
M. E. D (Movement Everyday Day) ??? Thoughts 

10 Lateral Raise
10 Triceps Kick backs
10 Upward Rows
10 Front Lateral Raises

20 Ball/Wall/Knee ups ( Hold ball against wall and bring knee up to touch ball) 
                20 squat w/ leg raises
20 lunge front kick
                20 balance ball but kickback

Sunday, February 10, 2013

Sunday Morning Pilates


I hope that everyone is having a good weekend so far. Sundays are normally and active rest day for me, I don't do a hard core workout or run but I do enjoying some light activity like walking, hiking, whatever.... This morning I decided that a little Pilates sounded good. So here is my Sunday Morning Pilates workout. 


Friday, February 8, 2013

Happy SNOW day Friday ...Again

Friday is here again and we have another SNOW DAY!!!!! 
What do you like to do on Snow Days? Here a few Snow Day Suggestions, Build a Snow Man, Shovel the Drive Way, Go Sledding, Go XC Skiing, or Snow Shoeing. 

I like Pigeon Creek Park for XC skiing and Snowshoeing and if you have kids they have rentals. I remember my Mom would take my brother and I XC skiing, we had so much fun when were younger. They also have a Sledding hill so you can keep pretty busy there if you want to. 

Also just this week a co-worker came up to me told she read my blog post last week Friday and decided to shovel the driveway for a workout. She said that by the end of shoveling she was red and face and removing layers of clothing because she was working up a sweat. 

If you are not doing anything tomorrow morning.. Come Run with me I will be Down Town Holland in the morning for the  Snow Melt Shuffle, it is 3 laps on the nice clear snow melted side walks of down town Holland. 
And.. When you are done with all your Fun in the Snow Activities Warm up with some Creamy Hot Chocolate. 

Have a GREAT Friday :) 

Thursday, February 7, 2013

Fit Night Cancelled But here is your workout

Cardio/Strength Intervals for 2/7/2013
50 Second on/ 10 Seconds off

·         Warm Up
o   Ankle Rotations
o   Knee Rotations
o   Hip Rotations
o   Shoulder Rolls
o   Neck Rolls
o   Walk in Place
·         Round 1 (x2)
o   Suicides
o   Squats
o   Hand To Elbows Push Ups
o   Seated AB Twist
o   Switch Jump Lunges
o   Standing Bicycle Crunch
·         Round 2 (x2)
o   Triceps Dips W/ Chair
o   Burpees
o   Bicycle Crunches on the Floor
o   Laying Chest Press w/ Leg Raise
o   Jump Squats
o   Push Up with Row
·         Round 3 (x2)
o   Jumping Jacks
o   Chair Kick Over
o   Alternating Reverse Kick(on Hands and Knees)
o   High Knees
o   Pony Up
o   Side Lunge with Leg Lift
·         ABS
o   Tuck with Bicycle
o   Seated Tuck
o   Plank Rotations
o   Plank
o   Leg Climb
o   Pilates 100
·         Cool Down
o   Tree Pose
o   3 Sun salutations
o   Shavasana

Saturday, February 2, 2013

Winter is Here

Since Yesterday every time I have looked out the window it has been snowing, snowing, snowing,  It is kind of pretty though. What is one good form of cardio and strength that you can do outside in the snow??? you might not think this is very fun but.. Shoveling off the drive way :) I know exciting right. I did it yesterday when I got home from work, I turned into a little workout challenge for my self. :) Go For it give it a Try... But here are a few other things that you can do in the snow that are bit more fun... Cross Country Skiing, Down Hill Skiing or Snowboarding, Snowshoeing, or even Running.... Running outside in the snow can actually be kind of peaceful and quiet. 

So what are you going to do today ?

If you are not so inclined to go out in the snow Dust of that Treadmill, Elliptical, or Bike ...... Set the Ipad in front of you and get a work out in while watching something on Netflix (this is one of my favorites) or 

Try Some HIIT Intervals 50 seconds of work with 10 seconds of rest and repeat or any sort of interval time you want just don,t rest more then 30 seconds in between exercises. Or try Tabata Intervals 20/10 for 8 rounds equaling out to four minutes. 

You tube is also a great place to find workouts, There are actually tons of full workouts on You Tube. Here a few to get you started. 

6 Pack Abs
Boot Camp
Tara Stiles-Yoga

Have a Wonderful Day 

Friday, February 1, 2013

This Weeks LiveFit and Extras

Hope that You all got your workouts in too this week :) 
Monday - Chest and Triceps Day 8
Tuesday - Back and Biceps Day 9
Wednesday -Did Groove For Fun Today Groove
Thursday - Legs and Calves Day 10 
                + Fit Night (Just did Insanity on my own) 
Friday - Shoulders and Abs Day 11