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My 1040 Total Body Workout

POSTED ON April 14, 2014

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Tomorrow is April 15th—Tax Day—the day we all love to hate, and one that looms over us as soon as the clock strikes midnight on December 31st. So if you’re like millions of other Americans and have waited until the last minute to crunch all those numbers, here’s a tax day twist on our 9-Minute Missions workout to get you all warmed up and ready to go!

Taxes already done? Then let’s celebrate…by working out! The best part? You can add this workout into your current exercise regimen and do it any day of the year – not just on Tax Day!

One caution: Since this a total body workout, make sure to rest at least one day before performing it again. ;)

This entire workout (excluding warm up and cool down) takes only 10 minutes. Just a heads up, this one might be hard to follow! I packed it FULL of fun moves in hopes of taking your mind off of your taxes for a bit :). Now don’t worry if you can’t perform one of the moves in the suggested time…just do your best for the entire period of time, and you’ll get the calorie burn we are looking for.

TIP TO STAYING ON TRACK – write the workout on a piece of paper with a marker. Set it in front of you to follow while you are working out :).

Now, find a stopwatch and let’s go!

Warm up: Do some all over body stretches, walk in place, and spend a few minutes just moving!

1040 EZ:

  • Bench Dips (10 seconds)
  • Marching/jogging in place and/or high knees (aim to get your knees to 90* )(40 seconds)
  • Knees to Elbows (10 seconds)
  • Marching/jogging in place and/or high knees (aim to get your knees to 90* )(40 seconds)
  • Air Squats (10 seconds)
  • Marching/jogging in place and/or high knees (aim to get your knees to 90* )(40 seconds)

Repeat twice = 5 minutes



1040 Long:

Repeat twice = 5 minutes

Cool down: It only takes a few minutes—go for a short walk, walk in place, do some stretching.

Now get back to your taxes!!!!

Category: blog / fitness

FitnessMagazine.com: Get #FitForLove this Valentine’s Day: Workouts with Your “Sweatie”

POSTED ON February 14, 2014

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Originally published on FitnessMagazine.com.

All day on Instagram, we’ve been sharing partner exercises you and your loved one – whether that’s romantic or bestie status – can do together to break a sweat. After all, those who sweat together stay together, and saying, “See ya, I’m off to the gym” is no way to spend your Valentine’s Day. Head there together (the obvious solution) and bust out these exercises from some of our favorite trainers. Then be sure to follow us on Instagram for all the fun, fit updates your heart could ever desire!

Lovers Lunges and Passion Push-Ups: Extreme Weight Loss’ Chris and Heidi Powell

Follow them on Instagram: @realchrispowell, @realheidipowell

The married trainers challenge you to get physical with your partner. With a running clock, do as many rounds of 14 lunges, followed by 14 push-ups, as you can in 9 minutes. A kiss at the bottom of those push-ups is optional, but totally recommended.

Chris and Heidi Powell share couple workout tips. http://ChrisPowell.com http://HeidiPowell.net

Lovers Lunges: Stand facing each other with right hands clasped together. Step back with left leg into a lunge, keeping hands clasped. Drive through your front leg to return to starting position, then switch to clasp left hands and lunge back with right leg.

Passion Push-Ups: The stronger partner (1) should lay on the ground facing up with feet together. The other partner (2) will straddle partner 1′s legs and clasp hands. Partner 2 performs a push-up as partner 1 lowers and presses partner 2 back to starting position.

On the Road: Avoiding Fitness Failure

POSTED ON January 22, 2014

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500 meter row (with Baby Ruby in the background!)

500 meter row (with Baby Ruby in the background!)

What’s a girl (or a boy) to do when she finds herself in a foreign country with very minimal fitness equipment, minimal time with a work schedule, and two little kiddos in tow?

A fast, fun, high intensity circuit, of course ☺. For me, it’s always important to maximize the limited time I do have to workout, so these are always a wonderful go-to.

This workout came straight from Crossfit’s home page a few days back and was perfect, considering my travel circumstances. I started with a 5 minute treadmill warm up, then did the following as quickly as I was able:

50 burpees
500 meter row (the workout called for 50 pushups, but I wanted something to counter balance the pressing motion from my burpees instead)
50 jumping jacks
50 swing ups
50 second handstand hold

To finish? A nice and easy stretching session while my muscles are still warm.

Although this wasn’t the hardest workout I have ever done, it was nice to know that with so little equipment and time, I was still able to get the workout in that my body was needing.

Travel can be tough, but doesn’t need to be an excuse for fitness failure! Something, even this quick circuit, is better than nothing ☺.

Category: blog / fitness

5-Minute Workout for Sculpting Sexy Arms

POSTED ON January 6, 2014

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While most of the country is in a cold spell, spring is not that far away! And nothing says spring like short sleeves and sleeveless tops :). Whether you’re looking to minimize the appearance of that “waving” skin of your underarm, or tone and build some beautifully sculpted shoulders, this 5-minute workout can help. Your shoulders, back, and arms will be in sexy, spring shape in no time at all!

Set the clock for 5 minutes, and do as many rounds as possible of:
10 Bench Dips
10 Commander Push-ups
10 Mountain Climbers

Record the number of rounds completed to set the bar for the next time you do this workout! You can safely repeat this workout twice a week.

Bench Dips:
1. Hold a seated position, shifted a couple of inches off of a bench. Hands should be directly beneath shoulders with elbows extended and knees straight and locked.
2. Lower down, bending elbows to a 90-degree angle.
3. Press upward through palms until elbows are fully extended.


Commander Push-Ups:
1. Begin lying facedown, hands underneath shoulders, with abs tight and body rigid.
2. Press upward, extending elbows while simultaneously driving right knee forward, touching it to your right elbow.
3. Lower body back to the ground, extending leg out and staying rigid from feet to shoulders.
4. Press upward again, extending elbows while simultaneously driving left knee forward, touching it to your left elbow.


Mountain Climbers:
1. Begin in a deep runner’s stance with both hands on the ground, shoulder-width apart.
2. Keeping abs tight, jump and switch feet as fast as you can.
3. Land gently with the opposite foot forward.
4. As soon as your feet touch down, jump quickly and switch feet again.
5. Land gently with the original foot forward.


Category: blog / fitness

My 1st Post Ruby Workout

POSTED ON December 13, 2013

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So many people are asking me if I am working out yet, post-baby. The answer is yes with some fine print ☺. While I have done a couple structured bouts of movement that could be considered “working out”, I am not yet allowing myself to push at the intensity that I am wishing I could, just to be safe.

Most doctors and reputable sources recommend waiting 4-6 weeks post-delivery before Mom gets back into her regular workouts. However, the same reputable sources and doctors also say the most important thing is to listen to your body (we are all different!). They say if you worked out before pregnancy, and continued to workout through your pregnancy, there is a good chance your body may be ready for exercise much quicker than if you didn’t workout before and/or during pregnancy.

My own personal rules of thumb are these:

1. Get my doctor’s okay to begin.
2. If I am experiencing vaginal bleeding still, I am not ready to workout. If at anytime after I start working out, bleeding resumes, I will stop until it subsides and doc says it’s okay to begin again.
3. If I experience any physical pain (unrelated to regular muscular soreness that follows any good workout), I will stop working out or modify the movement to eliminate the pain. I believe that our bodies talk to us this way, and we should listen!
4. If my breast milk production slows down at any point after resuming exercise, I will slow down my workouts, or stop altogether, until milk production ramps back up. Side note: this may also be a sign my calorie consumption and water intake need to increase.

There you have it. As long as these 4 things are in check, I will begin my workouts.

With every baby, this time period has been different. With Matix and Marley, I waited nearly a full 6 weeks because I didn’t do much (if any) exercise during pregnancy. After Cash, I waited about 2-3 weeks, and after Ruby I gave my body 2 weeks before I started “working out”.

I use quotes because, once again, the workouts were so light compared to my usual, but I know just how important it is to start light. More than anything, this was my structured way to move functionally like all new moms (and humans, for that matter) do each and every day. Think:

  • squats – like sitting and standing from couch or toilet,
  • presses – like we do to help our bodies off of the floor or how we push the stroller, and
  • pulling – like we do to lift our babies and hold them to our chest

Nice and basic. Easy and functional.

Time to share the workout! It was one of my favorites and can be done at ANY level of fitness, from beginner to advanced. By choosing a workout that is scalable, I knew I would be able to throttle it up or down at anytime, ensuring I didn’t overwork my body the first time back.

Disclaimer: If you plan to attempt this workout, please make sure you have your doctors approval, as every body is different post baby. Some are ready sooner than others. Your doctor can help you decide if YOU are ready to begin workouts again.

And…a side note: Even if you are NOT pregnant or postpartum, this workout could be great for you – don’t be scared to rev up the intensity! Give it a try.

My 1st Post-Ruby Workout: 12 Minutes of Tabata

What is Tabata? Four minute rounds of exercise. You perform a move for 20 seconds, followed by 10 second rest, repeating 8 times, totaling 4 minutes. Go at your own pace. If you are only able to get ONE repetition of move in during the allotted 20 second time period, then only do one repetition.

Moves I Tabata’d (4 minutes each move. 3 moves, totaling 12 minutes):

Air Squats – My first round I got 20 in, but by round 5 I was slowing down to about 10 squats in 20 seconds.
*These can be modified to be done from a couch or chair. You basically sit down and stand up from the couch or chair to complete one rep.

Pushups – Oh…I struggled with these. Round 1, I did 12. By round 7 and 8, I was happy to get in 1 or 2 pushups. I slowed down once I realized my core needed some attention.
*Feel free to modify this to pushups from your knees or even pushups from your waist.

Bent Over Rows – I used a 45 lbs weight for both arms (not for each arm ☺). These felt good, but worked muscles I seem to have been neglecting for the last little while.
*These were great to end with. I felt like I got the harder moves out of the way first, and got to end with something a tad lighter.

Moral of the story – listen to your body and your doctor. Move when you are ready, and don’t be discouraged to see your fitness levels aren’t where they were pre-pregnancy. Day by day, with some patience, hard work, and perseverance, we can all become even stronger than we were pre-baby!

Category: blog / fitness

Fabulous Abs in Just 5 Minutes

POSTED ON October 16, 2013

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Celebrity Trainer Heidi Powell's awesome abs - Learn more at http://heidipowell.net/4208

Alright busy ladies, here’s how we get rockin’ abs in just 5 minutes a day! Now, I wouldn’t advise you do this workout every day at first, but throw it in the mix – first one day a week, then maybe twice a week, on up to three or four days a week to fire up that core and help build and sculpt the abs muscles.

Here’s how you do it:

Set the clock for 5 minutes.

In the first 90 seconds, do as many Twisters as you can

In the next 90 seconds, do as many Knees-to-Elbows as you can.

For the remaining 2-minute period, hold a Plank. If you need a break, drop to your knees for 5 seconds and get right back into the plank position to complete.

Record the number of Twisters and Knees-to-Elbows you were able to complete in the 90-second periods, and how many seconds you were able to hold the Plank consecutively before your break, and try to beat it the next time you complete this workout.

Not sure what some of these moves are? Help is here!


  1. Begin lying on the ground face-up, knees bent between 45 and 90 degrees, and arms extended to the sides.
  2. Keeping your shoulders anchored to the ground and knees together, rotate your legs over to the left side. Touch your left knee to the ground to mark a complete repetition.
  3. Rotate your legs over to the right side and touch your right knee to the ground to mark another repetition.
Celebrity Trainer Heidi Powell Twisters - Step 1 - Learn more at http://www.HeidiPowell.net/4208

Twisters – Step 1

Celebrity Trainer Heidi Powell Twisters - Step 2 - Learn more at http://heidipowell.net/4208

Twisters – Step 2

Celebrity Trainer Heidi Powell Twisters - Step 3 - Learn more at http://heidipowell.net/4208

Twisters – Step 3


  1. Begin lying on the ground face-up, legs extended, and arms extended overhead.
  2. In one motion, draw your knees toward your chest and swing your arms forward, crunching upward with your torso. Touch your elbows to your knees.
  3. Extend legs downward and arms back overhead. Touch heels and hands to the ground.
Celebrity Trainer Heidi Powell Knees to Elbows - Step 1 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 1

Celebrity Trainer Heidi Powell Knees to Elbows - Step 2 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 2

Celebrity Trainer Heidi Powell Knees to Elbows - Step 3 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 3


  1. Begin lying face-down, propped up on your elbows. Elbows should be aligned directly underneath your shoulders, and your legs should be fully extended with ankles extended and toes on the ground.
  2. Squeeze your buttocks, draw your belly button in toward your spine, and raise your body 1 foot off of the ground. Hold the position as long as you can.
Celebrity Trainer Heidi Powell - Perfect Planking - Learn more at http://heidipowell.net/4208


Category: blog / fitness

Sunshine for the Sole

POSTED ON September 25, 2013

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The comments about my Reebok shoes poured in after sharing this photo. - Learn more at http://HeidiPowell.net/3581

The comments about my shoes poured in after sharing this photo.

A woman can never have too many shoes! Especially some super cute and super bright ones  like these!

So many asked where I got these fun loving, yellow shoes (actually “solar green” is the color), I thought I should just let you all know where to get a pair yourselves! Just putting them on my feet makes me smile with all of that brightness looking back at me! What better way to get moving? :).

You can find this amazing Dance UR Lead Mid in Solar Green/Party Purple by Reebok here. This dance shoe will keep you Zumba lovers jamming for hours on end. Or…if you’re like me, you can wear ‘em just because they’re super adorbs too. :)

Not sure if they’re the right shoe for you? Check out my tips for buying the perfect pair of shoes. Fit does matter!

Happy shoe shopping!

Reebok's "Dance UR Lead Mid" in Solar Green - Learn more at http://HeidiPowell.net/3581

Reebok’s “Dance UR Lead Mid” in Solar Green

Category: blog / fitness

AZFamily.com: Local Fitness Guru Weighs in on Being Pregnant and Weight Lifting


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Originally published on AZFamily.com.

It’s the image that set off a firestorm of criticism and also wave of praise, a pregnant woman weight lifting just two weeks before her due date.

Now a familiar face here in the Valley has joined the great debate by posting a picture of herself working out while pregnant.

“If someone is doing that kind of exercise at seven, eight or nine months pregnant that clearly means she worked out before she was pregnant and probably cross fitted before she was pregnant and her body is used to it,” said local fitness guru Heidi Powell.

Powell is quick to defend body building champion Leann Ellison who’s eight months pregnant and posted the picture of herself earlier this month. Her post resulted in thousands of likes, shares and comments, many of them critical.

“So many people make comments based on speculation not doctors or books,” said Powell, who herself is 32 weeks pregnant and still going strong, doing pull ups and lifting weights without worry.

“It really does depend on who you are, where you were before and what your pregnancy complications are,” said Powell.

Dr. Michael Foley, Chairman of the OBGYN program at Banner Good Samaritan Hospital, says exercise is important but pregnant women need to be careful.
“You don’t want to put yourself in a position where you might fall because pregnant women are more prone to injury,” said Dr. Foley.

Still he supports these strong women. He just wants people to realize this sort of workout regimen isn’t for everyone.

“The message is don’t go start something new,” said Foley. “It’s important to get off the couch, make sure you hydrate, stay cool and don’t exercise more than 30 minutes a day.”

The truth is every person and every pregnancy is different and the best advice is to consult with your doctor.

Fueling the Fire: Why I CrossFit while Pregnant

POSTED ON September 24, 2013

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Celebrity Trainer Heidi Powell working out while pregnant - Learn more at http://HeidiPowell.net/3567

Fueling the fire over pregnancy and CrossFit. See the debate go down on whether or not I should continue CrossFitting at 32 weeks pregnant.

Weigh in on the debate at HuffingtonPost.com.

Inquiring minds must know: did you workout during pregnancy?


Category: blog / fitness

Gardening Healthy

POSTED ON August 17, 2013

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Gardening as exercise? Who knew! An activity that most do for bonding time, stress relief, and beautifying the yard actually has many more health benefits than I even knew! Thank you to Justin Rohner and his amazing  iAgriscape team, we can learn about them here…and start some gardening of our own!

Cecilia in her Garden - Learn more at http://HeidiPowell.net/2950

Cecilia in her Garden

Garden Healthy
by iAgriscape

Bending, stretching, lifting, sweating; while this may sound like a typical trip to the gym, it’s actually an all natural, age old workout that can be as close as your own back yard. According to Harvard Health Publications, gardening can burn as many calories as activities like gymnastics, swimming and even fast paced dancing. Agriculture has not only made our muscles strong, brows wet and tummies flat for thousands of years, but has also given us the very resources we needed to become the self sustaining, thriving species we are today. The best part? Our ancestors didn’t even realize they were working out.

“I’ve lost 50 pounds since we started this,” Cecilia said, as her face lit up. “50 pounds! Can you believe it?!” It was a surprising afterthought that came at the end of a two hour conversation. Cecilia Nedelko, Master Gardener, founder and owner of Cecilia’s Garden, has spent the last few years transforming her once tennis court, concrete-filled back yard into her own food producing, self sufficient refuge. Though she is grateful for the weight loss, one of Cecilia’s main focuses is the mental clarity and sense of peace she finds amidst the sweet aromas of this beautiful oasis. “Man has so lost contact with the sense of life…After I work [in the garden], I just sit down, close my eyes and I listen to the birds and hear the bees; feel the sun, the warmth. To me, it is extremely spiritual and I feel so much closer to God in the garden than I do in a building.”

Calorie counting and will-bending cravings become a thing of the past when you shift your focus from tiring food restrictions to using fresh vegetables, juicy fruits and flavorful herbs to create a sustainable diet of real food. Even in climates as tough as Arizona’s desert, Cecilia and the increasingly large gardening community are able to grow a wide variety of plants. Kale, pomegranate, scallions, sweet potatoes, even quinoa and a plethora of beans and herbs can be grown inexpensively and provide weeks’ worth of food. “There was a point where I didn’t go to the grocery store at all for seven weeks. I just grazed in my garden!”

Cecilia is also able to share food with her neighbors, friends and family, and even sells produce at a local farmers market. During the upcoming fall season, she will be expanding her now profitable small business to some restaurants in the area who are part of the growing real, local food movement.

The more time that passes from the days when home grown food was the primary system utilized for our very survival, the more we forget just how much nature provides. From affordable, low calorie/high protein fruits and vegetables, to giving us an all over full body workout and intense stress relief, gardens have the power to transform not only our bodies, but our whole lives.

Do you garden? Share your experiences, or even things you’d love to learn about gardening and growing your own foods in the comments below!

Want to connect with Justin and the iAgriscape Team? Find and follow them here:
website: http://iAgriscape.com


Category: blog / fitness

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