Hydro Inertia Training With The Surge

16426277_1342033315848549_6104887067993813124_n  As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.

What is The Surge??

 

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The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.

It can be used in a variety of manners and is extremely versatile.  You can go light or add more water (see chart below) to take things up a notch.  However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.

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As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities.  You can do anything from deadlifting to jump squats.

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In addition to these traits, The Surge also comes in two different sizes.   The more compact 3.0 is great for core and upper body work.

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This is definitely a great addition to my arsenal of training tools.  I look forward to using this in my work with clients and within my own training plans.  It’s going to get a lot of use.

Have you heard of The Surge?  Do you see how it can benefit your training sessions?

If you’d like to learn more go to www.hedstromfitness.com/sweatpink.

If you’ve seen enough and want to buy your own Surge go to the link use code 💗SPHF25 to save 25% off your order.

 

 

 

 

 

 

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Why Is Fat Funny? Is Being Fit And Healthy Really “Living The Life”?

So, I was busy watching (aka bingeing) on Friends episodes a few of weeks ago (thank you sick time) when I had an epiphany of sorts.  Most of us are familiar with the popular sitcom and know that one of the main characters, Monica was “fat” in her younger years.  In flashback episodes you get a glimpse of young Monica (in a fat suit).

Photo: Courtesy of Warner Bros.
Photo: Courtesy of Warner Bros.
The thing that got to me was the way her character was portrayed when she was fat; a person who lacked self-control and binge ate her feelings.  It also poked fun at her in the scenes and showed her as the goofy “fat friend” who comically danced about and got stuck in bean bag chairs  because she was too large to get up.  Later in the series you learn that the reason she lost weight was because of a cruel comment she had overheard Chandler make on Thanksgiving.

A year later, her character was then transformed into who we see on the show now, a thin and beautiful woman.  Overly competitive, meticulously clean, and well-disciplined (she’s a chef who doesn’t overindulge in her fare), she’s a completely different person.  Yet, they do have moments when they sneak in some lingerings of “Fat Monica” and her insecurities show (i.e. the episode where she learns Chandler dumped a girl because she got too fat).

This is not the first and likely not the last time we’ll see something like this. Another favorite show of mine is New Girl.  They too have a main character, Schmidt, who used to be fat and the flashbacks more often than not poke fun at his “fat person” status.

His character is now portrayed as a narcissistic ladies’ man who continually comes off as douchey.   There are even a few episodes where he begins (secretly) dating his college girlfriend (from his fat days).  BUT he feels like he needs to hide it and is ashamed of his feelings for her because he has his trophy of an ex to compare her to.

I could go on and on spitting out examples of how being fat is portrayed in the media.  In the majority of cases it’s the butt of a bad joke or something portrayed in a shameful manner.  I guess that’s part of the deal though, we’ve conditioned to laugh at it or look at it in disgust.

Is being fat (or shall I say having fat) truly a laughing matter?  And why are these “ex-fat” people always written to turn into these type-A over achievers?

Is it all just for show?

I say yes and no.  Many studies suggest that someone who used to obsess over food in an indulgent manner is also likely to do a complete 180 and flip the switch with an obsession of “the healthy life”.  There is even a new eating disorder called orthorexia nervosa, which literally means “fixation on righteous eating.”

It can become a psychological game and ultimately end in disaster.  This is why so many people struggle on the maintenance side of things or with disordered eating after they strive for a healthier lifestyle.

It’s finding that sweet spot that can be tricky, but there are ways to check yourself before you literally wreck yourself.

Checkout these 20 signs that you’re too obsessed with your weight:

1) You weigh yourself multiple times a day

2) You count every calorie

3) You feel yourself up

4) You believe thinness will solve your problems

5) You see food in black and white

6) You’re adding more and more foods to your forbidden list

7) You’re skipping social functions

8) You have to cut your food into bite-sized pieces

9) Your workout is always your top priority

10) You’re always up on the newest diet craze

11) You check everybody out

12) You fetishize skinny pics

13) You have tricks to avoid eating

14) You’re a slave to Fitbit

15) You eat only 100% organic, 100% of the time

16) You beat yourself up for bad behavior

17) You love your selfie more than yourself

18) You feel more lovable when you’re thin

19) You bring your own salad dressing

20) You’ve lost your other passions

Where do you fall on the spectrum?  I’ll admit, I have faced my moments of obsession when it comes to weight loss and body image, but I’ve become aware of these instances and things that trigger that mentality.

I’m a firm believer in finding the balance so that healthier habits can be maintained in the long run.  Knowing that a five-pound fluctuation on the scale is normal and not acting like it’s the end of the world is healthy.  But why is it still so hard to accept the triumphs without going overboard?

For one, we live in a society of smoke and mirrors.  Social media has made it so easy for people to only share the highlight reels of their lives.  It all looks so easy for them, they’re thin, they eat all of the foods, and never workout, but are also sporting abs.

Truth be told, those are just the snippets.  I’m sure not every meal is a heap of fries with a 1 pound burger and I’m sure they are in fact spending some time in the gym (despite what they say).  And, guess what?  They probably have their fat days too and battle that same stubborn 5-10lbs like you. When they sit down they have a roll in those perfectly sculpted abs.

Smoke and mirrors.

What are your thoughts?  Do you notice these “ex-fat” characters as well?  Do you recognize yourself in them?  Does it offend you?

 

 

 

 

Product Review: BOSU Sport/BOSU Family pack

Disclaimer: This post was sponsored by BOSU, but all thoughts and opinions are my own. We truly appreciate all of the brands that support the Fit Approach/Sweat Pink community.

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As you all know, we love our at home workouts and we love to find new ways to spice them up!  Enter the BOSU Sport and BOSU Sport Kids Workout DVD. The BOSU Sport is perfect for your favorite tiny workout buddy!  My son had a blast following along for a short while, but I don’t think he’s quite ready for the full length workouts that are featured in the DVDs (he’s only 3.5 years old and the DVDs are for ages 6-12).

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Ideally, we would have attempted more routines during the campaign, but we both kept sharing some nasty bugs and it made it difficult to schedule workouts in between dinner and bed time.  I am actually hopeful that we can work on putting together a few more workouts and videos, especially since I plan to work on sharing more Mommy and Me inspired workouts (keep an eye out for those, the BOSUs will make a comeback for sure!)

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(**Note:  please do not use the BOSU without shoes!  We foolishly got eager this day and didn’t strap them on.  Shoes are a necessity while using the BOSU to prevent slipping or injury)

The DVD moves were quite a bit advanced for my little guy so we often improvised and did our own thing.  From planks, to jumps, to squats, he thoroughly enjoyed himself, but as you may have guessed he wasn’t always thrilled to workout with the BOSU (as seen below).

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He’s three and he knows he has a reasonable amount of free-will.  I can’t force him to join me with every routine and that’s okay. I don’t ever plan to forcefully push my kiddo to do something he doesn’t want to do, but my positive influence does transfer onto him!

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There were many times I would catch him copying movements he had seen me perform.  Like these BOSU tricep dips!  He was actually able to dip himself and push himself back up…ALL ON HIS OWN! (I supervised of course).  I look forward to finding new ways to incorporate the BOSU Sport and BOSU Balance trainer into our Mommy and Me routines.

As for me?  I think my favorite moves are a tossup!  I love the side lunges and squats, but I am also a huge fan of planks and core work.

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Are you interested in incorporating the BOSU Sport into your family workouts?  Use code: BOSUSWEATPINK15. This will give you the following offer: Purchase a BOSU Sport and get the BOSU Sport-Kids DVD for FREE!!

Product/Workout Review: BOSU Trainer

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

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A few weeks ago I was awarded the opportunity to work with Fit Approach and BOSU for the #BOSUStrong challenge/campaign.  During that time I was able to incorporate the BOSU trainer into my fitness routine as well as follow the workouts provided by BOSU Fitness.

One of the things I like most about the BOSU is its versatility and ability to be used with nearly any workout routine.  Additionally, a quick google search can provide you with many great examples of moves that can be used to strengthen, tone, and balance your body, but if you’re short on search time you can also use the DVD that comes with the purchase of one of these trainers.

One of my favorite workouts in the 4 in 1 Complete Body Workout DVD was the Total Body Workout.  It’s easy to follow and works everything from your legs to your core.

It includes moves like the side squat (pictured above), side squats with standard squats (pictured below),

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and side squats with a twist (also pictured below). There were also side squats with a double hop in between, but we missed those in the shots.

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It was followed up by marching in place on the BOSU and then step ups onto the BOSU with a march or jog (see below)
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Next up was one legged balance with a raised leg.  The routine was then repeated to go back to marching in place, stepping up to march and then balance on the opposite leg.

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Core work came next with a few crunches that really put emphasis on drawing up with the core and extending back with the spine.

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Side bends (below) were next and they also focused on full engagement of the core.

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After the side bend sequence there was the side balance (two versions) with raised legs–I chose to do the modified with forearm support (not pictured). It was immediately followed by a full side stretch with a two arm reach or a one arm reach with forearm support. This side sequence was repeated for both sides.

Segment 2 began with forward lunges onto the BOSU (see picture below).  After completion of a few lunges it switched to step ups all the way to the opposite side of the BOSU and added in another set of lunges followed by more step ups until I was centered on the BOSU.

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The next motion was a sequence of a few side squats with alternation back and forth between sides.

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The sequence repeated for a while until it dropped down to double side squats and then single side squats (with punch) while alternating between sides.  The pace built as the number of squats between side steps decreased.

Up next we took it to the floor with rocking planks.  These took a lot of work in both the upper body and the core. It’s a challenging move, but can be modified if you bring yourself to your knees.

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Unfortunately, I wasn’t able to photograph the remainder of the workout (my personal photographer of a hubby was far to busy) , but the remainder of the workout was still fun.

The side planks went right into push-ups (choice of modified or standard and were followed up by a stretch very similar to child’s pose.

In short the workout closed up with BOSU bicycle crunches (always a killer) and additional core work and stretches.

Segment 3 included the following moves:

  • side step ups with knee lifts
  • compressions
  • mogul jumps
  • squats
  • squats with a jump
  • knee balance
  • core balance with rotation
  • hamstring stretch while seated on the BOSU
  • BOSU superman stretches
  • and a few additional stretches (sorry they are hard to describe)

Overall this total body workout was a blast, but I much prefer to utilize the trainer in creative ways to add a challenge to my current workout routine.

As most of my readers and followers know, I am a huge fan of at home workouts and I believe that everyone should find something that can make their at home routine more convenient.  We don’t all have access to the gym or a trainer, but having a few useful pieces of workout equipment can go a long way.

The BOSU trainer is a great addition to any home gym or any personal trainer’s collection.  It can either add an extra challenge to certain movement or make them easier by changing the depth of squatting or lunging.  I loved using the trainer for that reason.

I’ve been recovering from a running injury and it made it difficult for me to do certain squatting of lunging movements the standard way.  BUT there was something about the different levels of squatting or lunging with the BOSU that made it a little bit easier to do the movements without pain.

I definitely recommend this item to others and look forward to finding new ways to use it. I’m also super stoked to be participating in the upcoming #FitFamily challenge with my son! The new challenge begins on 10/12/15 and it focuses on how to make fitness a family affair.

Keep an eye out for more posts and reviews of the kids workouts!

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

Week 4, SHOW US YOUR #BOSUSTRONG! (10/5-10/9):

This week is the very last week of the #bosustrong challenge that has inspired me to workout twice a day. Before starting the challenge, my goal was to build core strength and lean out and now that we’re in the final week I plan to_keep this goal_. I couldn’t always make it _to the gym and still can’t run due to injury_ (to the gym/for a trail run/in the pool), but I still workout when I can at home!

This week we’re focusing on the things that make us BOSU Strong. Here are the 10 things that make me #BOSUStrong:

  • I am _determined__.
  • I will always do my best to inspire and uplift others.
  • I never _give up (even if it’s hard)_.
  • I do_my best to persevere_.
  • I love to__workout with my son____.
  • I am inspired to_be an example to him everyday_.
  • I love to encourage others to_to find their inner beast_.
  • I have _a strong body and mind_.
  • I am proud of _what I have accomplished___.
  • I hope to continue to achieve any goal I put in front of myself_.

My top workouts during the challenge are featured below:

I loved to use the BOSU for forward lunges and mountain climbers (see below)

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I enjoyed practicing my tree post and challenging myself with BOSU burpees. (see below)

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Connor and I had a blast doing squats together and I worked my legs and booty with BOSU side lunges.

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I fought to find my center while working my core and found relief after a tough workout with an amazing back stretch.

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And, I got creative by pairing up my BOSU with weight training and created a modified bench.  BUT, my favorite workouts by far were the ones where my little guy got involved.  Pairing up with this kiddo was my all time fave workout.

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So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 4, SHOW US YOUR #BOSUSTRONG! (10/5-10/9):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

  • Monday, 10/05: It’s #moveitmonday. Show us how you’re moving it this Monday. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 10/06: It’s #tempotuesday! Show us what makes you #BosuStrong! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: It’s #triceptuesday and we want to see what makes you #BosuStrong. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 10/07: Planks, planks and more planks! Plank it out and show us how you’re #BosuStrong @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
      • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 10/08: It’s #totalbodythursday. Show us your favorite total body move – the one that truly makes you feel #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of your favorite moment of this challenge #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 10/09: #FreeFriday. Show us your #BOSUstrong! #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
    • Bonus: Happy #forearmfriday. Let’s all celebrate the final day of the challenge with dolphin pose! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

#BOSUstrong Challenge: Week 2-Stay Balanced

Week 2: 6 ways I stay balanced

Balance: 

  • the state of having your weight spread equally so that you do not fall
  • the ability to move or to remain in a position without losing control or falling
  • a state in which different things occur in equal or proper amounts or have an equal or proper amount of importance

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If you forgot to join me last week for the #BOSUStrong challenge or just weren’t up for the cardio, make sure you join me this week as it’s all about the balance! We’re standing on one leg, lunging, and BOSU squatting our way through the week. If you’re a mom like me then I am sure you know the importance of balance in your life.

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Balance means more than just being able to stand on one leg, it also means being able to do what you love while making healthy choices at the same time. It means putting in the work and still finding time for family. Or eating those well planned meals but balancing it out with the occasional piece of chocolate cake. Or using your BOSU (workout) and workout DVDs (workout) at home when you can’t make it to the gym.

The 6 Ways I Stay Balanced:

Here are the 6 ways I stay balanced – what are yours?

  • I make time for myself by squeezing in a lunchtime workout during the work week.
  • My favorite me time is going for a long run in the crisp fall air.
  • My rule when it comes to a balanced diet is allowing some flexibility.
  • I make fitness a priority by __making it part of my family-time___.
  • When I get stressed or overwhelmed, my go to is __meditation or a long hot bath___.
  • I do __my best to prepare healthy meals and be an example for healthy living__ to help my family stay balanced.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 2, it’s all about that BALANCE (9/21-9/25):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

  • Monday, 9/21: Happy Monday sweaties, this week we’re all about that balance. Let’s see you stand on one leg – ready, set, GO! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 9/22: We want to see you #dropitlikeasquat…on your BOSU or perhaps one leg? #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: It’s time for #treetuesday! Show us your best tree pose. @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Wednesday, 9/23: Let’s lunge it out sweaties! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  •  Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 9/24:  It’s #totalbodythursday. Show us your favorite total body balance  move! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of a time when you really challenged your balance (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 9/25: #FreeFriday. Show us your favorite way to get your balance on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
    • Bonus: Happy #forearmfriday. Let’s forearm plank it out y’all! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

#BOSUstrong Challenge Starts Monday 9/14/2015!!

Today I am embarking on a 4 week challenge with BOSU and Sweat Pink to prove to the world that I am #BOSUSTRONG.
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 I will squat, mountain climb, plank, push-up, lunge, crunch, and balance my way to a stronger core and leaner body.  And I will encourage my family, fit friends, and fellow challengers to join me on this fun journey because we are one big, happy #FitFamily.

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Being #BOSUStrong is not just about movement, sweat, or even owning a BOSU, its about being a leader, an inspiration to others, and sharing my own fitness journey with others. The 5 things that make be #BOSUStrong are:

  • My strong__determination__.
  • My ability to_persevere___.
  • My love for__health and fitness__.
  • My healthy __mindset__.
  • And my _desire to help others achieve their goals_.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me, @sarah_griff_fit in it and share with your friends! Let’s all be #BOSUSTRONG.

And don’t be afraid to get your family and little ones involved!  The great thing about this challenge is that anyone and everyone can participate!  I’m eager to use the BOSU to aid in my PT for my running injury (which, I’ve yet to mention on here–oops! I’ll update on that soon) and to combine with my favorite Beachbody workouts.

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As usual, little man is always eager to join me on my ventures and pretty soon he’ll be receiving his very own mini-BOSU (the BOSOsport) along with workouts geared towards kiddos. We’re lucky enough to also be participating in the #FitFamily challenge as well!

SO!! Are you ready??  Let’s get #BOSUstrong together and hustle for the muscle.

The daily prompts are below. You can also follow along HERE.

Week 1 Instagram prompts (9/14-9/18):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

    • Monday, 9/14: It’s #MOUNTAINCLIMBMONDAY! Show us your favorite way to climb that mountain whether it be with hiking poles, in plank position or….? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 9/15: #tempotuesday we want to see how you’re getting your heart rate up today. Tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: Show us your favorite tricep workout and tag #triceptuesday and #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 9/16: Drop down and give us some #BURPEES! Even better if you can make them #BOSUBurpees! Tag  #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 9/17: It’s #totalbodythursday. Show us your favorite total body cardio move! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of the most brutal cardio workout you’ve ever done! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 9/18: #FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Put those forearms to work. Show us your BEST cardio move for #forearmfriday. Forearm plank mountain climbers, dolphin push-ups, forearm plank toe taps…something else? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.