Weekly Challenge: Do a Hot Workout

WARNING: I've looked and looked and can't find any study to support what I'm going to say, but I know it works cause I've done it and can tell a huge difference.  Just be careful and know this could all be in my head lol.

The challenge is to workout without in a little hotter environment.  For a long time I thought that sweating meant you were burning more calories, but my search for something to prove that actually proved otherwise.  It's fairly understandable since various environmental factors, such as humidity, can play a roll in how much you sweat.

So what benefit does it have? It gets my heart rate up where it needs to be to burn fat effectively MUCH more quickly and with less effort.  Working out at 60-75% of your maximum heart rate has been shown to be the most effective zone for burning calories. (check out what WebMD has to say and see a formula for calculation your max HR here) In a time-crunched society, we need our workouts to be more efficient.  For me being turning off the air right before I work out gets my heart to the target zone faster and I don't have to kill myself in my workout to get there.

I'm not suggesting you go and workout in 100 degree weather.  That could be very dangerous.  Heat exhaustion and dehydration are a huge concern for working out hot.  We use window unit air conditioners in our house, so I just turn the one off in the bedroom just before my workout.  We generally keep that one at 65 degrees, anyway so it is by no means very hot in the room.

If you choose to try this challenge, then please take a few precautions.  First, make sure you've worked out and are beginning to get fit before attempting this.  I would not recommend it to anyone with heart problems or to people who don't sweat.  You do not want to overheat.  Second, take it slow.  Don't do like my hubby and workout with 3 layers of clothing in 90 degree weather right off the bat.  He's worked very hard to get there and is extremely fit.  The room I workout in probably gets to around 75-80 degrees, which is quite mild in this Houston climate.  Thirdly, stay hydrated.  Be sure to drink enough water.  Having enough water will help you recover faster and help keep you cool.  Drinking too much can make you water-logged, though so drink only just as much as you need.  If you start to feel like you're getting too hot or start getting nauseated just turn the AC back on.

So like I've said, this could all just be in my head, but I don't really think so.  I certainly notice a big difference in my workouts when I turn off the AC.  Like with anything on here, ask your doctor if you're healthy enough before trying this.

Recipe: Fried Rice

I love this easy recipe.  I almost always serve it with the Hibachi Chicken recipe.  You can also cut chicken into thin strips, pound them even thinner, and cook before adding in the rice and eggs for a complete meal in one pan. All of the measurements are approximate you can add more or less of anything (except the oil) to your taste.  Try to use a low sodium soy sauce to help keep the sodium content down.   Since it is a carb be sure to measure it out carefully.

You may also want to "deconstruct" it for yourself. What I mean is to measure out your rice, and veggies to make sure it's 2 servings of rice and 1 cup of veggies.  On your own plate.  Otherwise, I wouldn't really count the veggies in this as a veggie serving since there's so much more rice than there are veggies.

Wednesday Workout: Hot Legs Workout

This workout comes from Fitness Magazine's website.  It's a great power packed, challenging, 15 minute workout.  You can increase the number of sets you do if it isn't challenging enough for you. (All pictures comes from the workout website.  They are very unique exercises that will burn! Can you endure? :)

Diagonal Leg

Targets: Abs, obliques, butt, quads, hamstrings, and calves

Lie faceup on floor with knees bent, feet flat, hands on floor by hips.


Lift hips off floor and tuck left foot under right thigh, left knee pointing left. 

Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left.


Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

Side-Lunge Butt Kicker

Targets: Abs, obliques, butt, quads, and hamstrings

Stand with feet hip-width apart, arms by sides.

• Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.

Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to side lunge.
Do 20 reps. Switch legs and repeat. Do 2 sets.

Thigh Trimmer

Targets: Butt, quads and hamstrings

Stand with feet shoulder-width apart, arms by sides. 


Bend knees and hinge forward from hips to touch hands to floor a few inches in front of feet.  Lift left foot behind you a few inches off floor and point left knee slightly to left.

Lift Bent Left leg diagonally behind you toward right.


Swing left knee back down toward left


Do 20 reps. switch legs and repeat.  Do 2 Sets.

Carving Curtsy

Targets: abs, obliques, butt, inner thighs, quads, and hamstrings

Stand with feet shoulder-width apart, elbows bent by sides, hands in front of chest


Lunge back with left leg, bringing left foot toward right and bending both knees 90 degrees into a curtsy [same as crossover lunge which are my FAVE!] Swing bent left arm forward, right arm back as [same as if walking]

Stand up on right leg, bringing bent left knee directly out to side at hip level and tapping left hand on left knee


Quickly return to curtsy lunge. Do 20 reps. Switch sides and repeat.  Do 2 Sets.

Golf Swing

Target: abs, obliques, butt, inner thighs, and quads

Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.

Lower into squat

Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left lift right leg as high as you can)


Quickly return to squat.  Do 20 reps. switch sides and repeat. Do 2 sets.






Don't forget to cool down with some water, and get some protein about 20 minutes after you're done! All the pictures and instructions are from the website!