14 Day Challenge: Day 8 Workout

Before I get into the workout, I just have to say that today was a tough day. Food-wise. I’ve been strong all week. Was able to say no to all the bad food. Like Day 1 of this challenge, the hubs came home from school starving and I hadn’t made him anything to eat. We went out to run errands and he stopped at Chik-Fil-A to get something. Saying no was easy. And yesterday? Piece of cake. Didn’t even think twice about it. But today? Oh-em-gee. It was most definitely a struggle.

We went to another birthday party today. A kid birthday party. Our nephew’s birthday party. We walked into my sister-in-law’s house and almost immediately became hypnotized by the overwhelming aroma of pizza. I hardly ever crave pizza. But today…it’s all I wanted. I wanted so badly to grab a box and just start shoveling them slices into my mouth. What made it even more difficult was hearing the same line “let this be your free day” repeated to me over and over.  Even that deceiving little voice inside my head kept telling me “just one…just eat one.” It took every ounce of energy NOT to pick up a pizza slice. Ohhhh and cake and ice cream? Yeah… so bad. Thank goodness I had packed myself a lunch before I left home.  Hubs was nice enough to fix it for me in the kitchen… It was best I stayed out of that kitchen because I don’t think I would have been able to stay away from all of those pizzas.

Anyway, we were there for about 4 hours and I managed not to slip up. Isn’t it funny how you start craving stuff that you can’t have? I’m just so glad I survived. 😛

Okay, moving on. Here’s the plan for tomorrow’s workout.



HIIT Cardio:

  • 5 min warm-up
  • stretch
  • Run/sprint for 1 minute at level 9
  • walk for 1 minute at level 2
  • repeat 9x
  • cool down for 5 minutes

Strength Training:

JumpYourHeartOutTIUJumpRopeWorkout


End with this:

lean-legs-pyramid


If you want, you can do 100 decline sit ups and 100 push-ups like me. 🙂

This entire workout can be done at the gym or at home. At the gym, you can add weight if you feel you need a challenge.

Have a good workout, guys!!!

14 Day Challenge: Day 7 Workout

Bet ya thought I forgot about today’s workout, didn’t ya? NOPE!!! 🙂 I am well aware that it’s still a 14-Day Challenge. My entire body is in pain, so of course I did not forget about it at all. 

Anyway, today’s another busy day for me. Hair appointment with my salonist (not me, the hubs), then off to another birthday party, and then it’s time to get some groceries for the upcoming work week! Which, by the way, I’m planning on doing Tone It Up’s 5-Day Slim Down just because.

It’s Sunday. We are on the 7th day of this Challenge… halfway through! Wooohoooo! It feels awesome. Okay, so today’s workout will be a little less intense than the rest of the week. But it doesn’t mean ya get to slack off! Here are the workout options for today:

  1. Go for a run/jog around the neighborhood. At least 30 minutes. Get out and enjoy nature! The weather has been really nice lately here in Southern California… take advantage! I might just take my dogs for a run. Maybe.
  2. Go to the gym and do any type of cardio – on the treadmill, elliptical, bike, stairmaster… keep it low-intensity. Just get your blood flowin’ and sweat it out.
  3. You can do cardio at home. Maybe try a new workout video. Yoga is a good one to do. Or jump rope! Sky’s the limit.
  4. Do 100 air squats, 100 sit ups, 100 push-ups and then call it a day

Whatever it is, just do something for at least 30 minutes. If you’re sore like I am… and trust me, I am sore all over, you will enjoy the little “break” from the intense workouts from the past week. After I did my 100 decline sit ups last night, I seriously thought about not doing it today. But… I might change my mind. Who knows…we’ll see.

Enjoy your workout!!!

Let The Madness Begin!

Monday is the first day of the 14-Day Challenge! Made my weekly trip to the grocery store to pick up some goods so that tomorrow (after the whole Easter celebration) I can prep my meals for the week. If you’re wondering what’s on my menu, I will kinda break it down for you. Most of my meals get repetitive especially when I’m doin’ challenges like these, only because it saves me time and money. Especially since the hubs is on a high calorie diet (meaning the dude can and will eat whatever he wants). So I’m basically cooking for one.

I apologize in advance if you think this blog post is a bit wordy and long. But I just wanna give you an idea of what I’m doin’ on my end for this 2 week challenge. Let me start with my workouts. I have planned my workouts in advance and will be posting them up the day before I actually do them. If you want to do the same workouts I do, that’s totally cool. Just make sure you workout at your own pace and make sure you listen to your body. It’s always good to challenge yourself, but safety first! Don’t do too much or lift too heavy if your body can’t handle it. My goal is to build muscle and tone up. So I’ll be incorporating a lot of weights into my workouts. If you’re trying to slim down, try to lessen the amount of rest in between sets to keep your heart rate up. You burn more calories this way. Some of you may be a bit more advanced than I am (I’m still an amateur) and if you want to lift heavier, go for it! If you are just starting out, don’t over do it. OR, if you want to do your own workout(s), that’s totally fine, too!

Okay, so here’s an idea of what I’ll be doing Monday night in the gym:

On the treadmill:

  • 5 min warm up
  • Stretch
  • HIIT cardio : 1 min sprint  @ 9.0-10.0  2 min brisk walk @ 4.0. Repeat 8 times. Total of 24 min.
  • 5 min cooldown

On the machines:

  • squats 140#-160# – 10 reps 4x 
  • split squats (or static lunges) 50#-60# – 10 reps each leg 4x
  • leg extensions 80#-95# – 10 reps 4x
  • hip abductor (outer thighs) 175#-#190# – 10 reps 4x  (start 1st rep at 175# and increase 5# each set after) – do this while sitting up at the edge of the seat and not leaning back on the back rest. It allows you to hit heavier weights.
  • hip abductor (inner thights) 130#-145# – 10 reps 4x (this one you can sit back, increasing weight by 5# each set)
  • hamstring curls 50# 10 reps 4x
  • leg press 2-45# plates + 1-25# plate on each side – 10 reps 4x

Finish workout with 100 decline sit-ups and 100 push-ups (4 sets of 25)

If you don’t have a gym membership or workout equipment at home, you can do this…

30 min walk/jog – very easy to do. walk/jog 15 min away from your house and then walk/jog back to your house 15 min.

Then do these workout routines by Tone It Up:


Option 1:




Option 2:




And end with abs!!!





If you feel like you can do more or if you want to do more, then do all 3 workouts. Again, it’s totally up to you. If you’d like, you can even do the cardio portion earlier in the day and then the strength training part later on in the day. And just so you know, I will be doing abs at the end of my workouts every day.

********

Example Menu of my meals

  • Meal 1: double fiber whole wheat English muffin (toasted) with natural peanut butter and banana slices
  • Meal 2: Clif Bar and H20
  • Meal 3: homemade turkey chili with spinach (and maybe a cup of coffee)
  • Meal 4: 4 hard boiled eggs (2 w/the yolk, 2 without) doused with tobasco sauce
  • Meal 5: (post workout) protein shake
  • Meal 6: grilled chicken and lots of lots of green veggies

There ya go. This is just an example of the kind of stuff I eat on the daily. I’ll probably be changing up Meals 4 & 6 during this week, but will stay like this for the most part. Meal 4 may sound weird to you, but I’ve actually been craving it lately. Sometimes I’ll have raw almonds or maybe I’ll have some celery sticks with natural peanut butter. But hard-boiled eggs works fine, too. 😛

Anyway, guys… just have fun with it. I hope I’ve inspired you enough to want to do this with me… it is a lot of hard work. But it’s also soooo very rewarding at the end of the day. Trust me.

🙂

Holiday Bummin’ No More

And the Holidays are officially over. You have no idea how happy I am that life can finally get back to normal. My life. Normalcy to me is going back to my regular Monday thru Friday 7am – 330pm work schedule (except for this week. Workin’ Saturday because I had the first 3 days of the week off). And, of course, getting back to eating healthy (yup, got sucked into the whole spirit of eating junk food and grubbin’ on some holiday grub) and my intense workout routines. I did my best to workout during the holidays, but after working long and crazy hours (worked many 3am-12pm shifts and an overnighter) the most I could do was try to get in a good cardio workout at the end of my work day. My eating habits were a mixture of healthy eats at the start of my day and then ending it by going out to eat because I was too exhausted to cook anything. Yup. I’m just so full of excuses, aren’t I?

I was off from work the past 4 days. Worked out only once during those 4 days – lifted weights with the hubs (and I’m not even gonna deny just how out of shape I am) and woke up the next morning with sore muscles. The kind that just hurts so good. Then took the next couple of days off, including the 1st of the year. So today is officially my first day back at the gym. After a 2 week hiatus. And surprisingly enough, it wasn’t much of a struggle to get there.

I knew I couldn’t just do a measly 20-30 minute la-dee-da kind of run on the treadmill today (what I call my “lazy run”). Good thing Tone It Up just launched their new challenge. The Love Your Body Series. The first challenge of the year. It’s about a 6-week challenge that ends Valentine’s Day. Perfect for lookin’ awesome that night for that special someone.

001

Today marks Day 2 of the challenge. I did everything but the working out part… yeah, total slacker. 😛 But I made up for it today. These are the workouts I did…

First, went to the gym right after work and did this:

cupids cardio

And yes it kicked my booty. 30 minutes of intense cardio.

Came home and did this:

And then, as if that wasn’t enough… I did 3 sets of 25 decline sit-ups with 25 air squats in between each set.

Followed by a 1 minute plank.

By the way, I’m gonna attempt the plank a day challenge again. Didn’t quite follow thru last year.

Workin’ my way up to a 5 minute plank.

So…let’s just say that I will most likely be in a lot of pain tomorrow. And I’m actually lookin’ forward to it. I just hope I’m able to function at work tomorrow. 😛

 

Hump Day Workout

Not gonna blab on and on about nothing in this post.

Just wanted to let ya’ll know what workout I did today.

First up, got in a great cardio workout.

HIIT – High Intensity Interval Training

Burn the maximum amount of calories in a short amount of time!

Absolutely the best way to get that cardio in!


On the treadmill…

warmed up for 10 minutes
ran @ 7.0 speed for 2 minutes
brisk walked @ 4.0 speed for 2 minutes
*repeated 4 min set 6 times for a total of 24 minutes
cooled down for 10 minutes


Then did some major toning!!!


**30 reps each, repeated circuit 3x**


My legs were very shaky afterwards.

I am pretty confident that I will be SORE tomorrow.

Ah well… no pain, no gain right?

🙂

Get Your Drink On

Totally not what you think. ‘Get Your Drink On’ refers to H2O, guys. Today is “Thirsty Thursday”. The minimum you should drink daily is half your body weight in ounces. I’m aiming for a gallon. It’s mid day and I’m halfway there!

Okay, so I got my email from TIU for today’s challenge. It’s a new video paired with another awesome HIIT workout. It’s the same video from yesterday – which I did at home. Gotta say I loved it. I skipped the gym so I didn’t do any running for cardio, but the workouts I did brought my heart rate up just the same so it’s all good.

My Workout Last Night

12-15 reps each, repeated circuit 4x

followed by this workout

So instead of doing the 1st workout tonight, I’m going to be lifting weights. Not sure if I’ll be doing lower or upper body. Depends on what the hubs is doing. And, of course, I’ll be doing this HIIT workout:

Makes for a great workout, I would say.

Anyway, drink up! Stay hydrated especially during your workouts. VERY important! And no soda! Soda (dark or light, diet or regular) is BAD. Did you know that you can gain up to 12lbs a year just by drinking soda on the regular? Yeah, just don’t do it. Drink water. And if you don’t like plain water, you can flavor it with crushed fruit like strawberries. Me? I like plain water. And none of that sugar crap thingies either! Water does a body good!

😛

Happy Thirsty Thursday!!!

🙂

Doin’ My Best

So one of my faithful readers informed me last night that I’ve been slackin’ with my blog posts. Took me a minute to realize that it was almost a week since I had posted up anything on here. Wow. Where the heck have I been? I blame my crazy busy schedule. I guess I have to re-evaluate my priorities and work on my time management skills. My blog should be a priority.

Okay, so let’s recap for a second. I’m still doin’ Tone It Up’s Bikini Series Challenge. I believe today makes Day 9. I am still working out like crazy and eating clean – completing their daily challenges the best that I can. And I am feeling GREAT! Lovin’ the HIIT cardio workouts. I don’t think I’ve sweat that much in a 20 minute cardio workout before… gotta say though, there are some days where my legs feel light as a feather which makes these HIIT workouts a lot easier to accomplish. And then there are days where my legs feel like they weigh a ton and I can’t seem to keep up. And those days are the toughest. Because it takes effort to push yourself mentally. But all worth it in the end.

Here’s what my workout today consisted of:

I warmed up with a brisk walk for 10 minutes before starting this. Even stretched. Then got right down to business. I know you’re thinkin’ “16 minutes is easy.” Maybe so. But this definitely makes you work up a sweat. I know it made me sweat like crazy. After I was done with 16 minutes, I jogged for about another 5 minutes or so and then cooled down with a 5 minute brisk walk.

Then came home and did TIU’s new Beach Ball Workout video:

**Did this circuit 4x thru with 15 reps each move**

I’m a bit ambitious when it comes to new workouts.

🙂

According to the weather forecast, it’s supposed to rain tomorrow. And I’m workin’ from 6am-3pm… so I’m thinkin’ of skipping the gym tomorrow. Still planning on working out at home though. Maybe do the Beach Ball Workout again and a series of maybe 4 other toning circuits? Hmmm… will definitely let you know what I decide to do.

So if you haven’t worked out yet today. Try this workout. It’s a pretty good one. Trust me. 😉

Anyway, I hope my posts about my workouts help ya’ll out even just a little! To my faithful reader who graciously brought the issue of ‘slacking‘ to my attention – I hope this post pleases you. And I will do my very best to keep my blog current. I promise. 🙂