14 Day Challenge: Day 10, Day 11, AND Day 12

Sorry for not posting the last couple of workouts. I hope, if you are doing the challenge with me still, that you were able to get a good workout in yesterday and today. I’ve been dealing with some personal issues the past couple of days and didn’t have time to get on the laptop to hash out a post. Don’t worry, it’s not too serious. And, in case you were wondering, I haven’t fallen off the wagon… I’ve been working out like crazy, too.

Yesterday, Day 10:

Gym:

  • ran a mile
  • leg extensions – 12-15 reps (heavy weight) 4x
  • hip abductor (outter thighs) – 12-15 reps (heavy weight) 4x
  • squats – 12-15 reps (heavy weight) 4x
  • static lunges – 12-15 reps (heavy weight) 4x
  • leg press – 12-15 reps (heavy weight) 4x

At home 20 min AMRAP (as many rounds as possible):

  • 20 pushups
  • 20 bench press 45#
  • 20 air squats
  • 20 squats 45#
  • 10 squat jumps

Today, Day 11:

Gym: 

  • warm up: walked 5 min
  • HIIT cardio on treadmill: 1 min @ level 9, 2 min @ level 4, repeated 8 times
  • cooled down for 3 minutes

At home 30 min AMRAP:

  • 10 burpees
  • 20 side lunges (w/10# dumbbells)
  • 20 V ups
  • 6 – 95# squats
  • 10 stability ball one legged squats

**ended the entire workout with 100 decline sit-ups

Tomorrow Day 12:

Gym: 

  • HIIT cardio on the treadmill (probably the same one I did today)

At home 30 min AMRAP

  • 10 – 75# bench press
  • 10 – 25# snatches
  • 15 – 75# deadlifts
  • 20 box jumps

I may do a little more at the gym. We’ll see. And will definitely end the workout with 100 decline sit-ups and 100 push-ups.

Just a few more days to go!!!! 😉

 

 

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14 Day Challenge: Day 6 Workout

So I didn’t have time to do my “fun” post tonight like I wanted to. But maybe tomorrow night.

Anyway, I’ve had a pretty long day, so I’m just going to post up my workout for tomorrow.

At the gym:

Warm-up with 5 minute jog.

Workout:

  • upright rows: 8-12 reps (heavy weight) 4x
  • dumbell curls alternating arms: 10-15 reps 4x
  • cable lateral raises: 10-15 reps (alternating arms) 4x
  • single arm cable bent over row: 10-12 reps (heavier weight) 4x
  • lat pulldown: 15-20 reps 4x (for heavier weight, 10-12 reps)
  • reverse pec dec: 15-20 reps 4x
  • rear lateral raise: 15-20 reps 4x
  • 100 pushups
  • 100 decline situps

At home:


Do this one:




Then this one:




And then end with 100 situps and 100 pushups

 


I almost didn’t make it to the gym today… I think my body is finally starting to feel it. I literally had to drag my booty to the gym today. But, hey, I made it. 🙂 One more intense day and then Sunday’s my “light” day. I’m just so glad my work week is over and I get to sleep in tomorrow. Yay.

Hope you are enjoying these workouts!!!

14 Day Challenge: Day 5 (Friday Workout)

Thank goodness it’s almost Friday!!! I’m sooo glad the work week is almost over… It has been another crazy week, that really, I don’t have the energy to do anything else after my workouts. I haven’t had to drag my booty to do a workout yet during this challenge…so I’ll take that as a good sign. 🙂

Anyway, here are the workouts I have planned for tomorrow.



If you workout at the gym:

Cardio: 20 minutes on the stairmaster at any level above 7 – push yourselves! This one will have the booty muscles BURNIN’! In a good way 😉

Machines:

  • squat machine/squat rack/smith machine: low squats 15-20 reps (lighter weight) 4x
  • smith machine: smith lunges 15-18 reps (increase weight per set) 4x
  • bulgarian split squats w/weight: 12-15 reps (one leg at a time) 4x
  • leg press: 15-20 reps (lighter weight) 4x
  • leg extensions: 15-20 reps (lighter weight) 4x
  • hip abducter: 15-20 reps (lighter weight) 4x
  • 100 decline situps
  • 100 pushups



If you workout at home:

Cardio: walk/run 15 min away from home and then run back (approx 30 min total)

Then do this workout 3x thru @ 12-15 reps per move:



 

 

 

Then after the workouts, get a nice good stretch in… your muscles will thank you!

Since tomorrow is Friday and I can stay up till whenever I want to… I may just write a blog post that has nothing to do with this challenge. How ’bout that? I bet some of you are tired of reading about fitness stuff, huh. Okay, so I’ll try to publish a fun post…we’ll see.

Anyway, the 14 Day Challenge continues through the weekend…so no break for me. Some of you have opted to take the weekend off, which totally defeats the whole purpose of this “challenge” but that’s just my opinion. I will still post up my workouts and suggest those you can do at home. It is up to you if you want to do ’em or not.

This chick is about ready for bed. Good night!!!

14 Day Challenge – Day 4 (Thursday’s Workout)

I hope I haven’t confused anyone. Today (Wednesday) is only Day 3. BUT… I’m posting the following workouts for tomorrow Day 4. Days 1-3 are up on my previous posts, so if ya wanna join me, it’s not too late!!! 🙂

Okay, so I’m going to reiterate my reasons for doing this 14-Day Challenge. It’s for me to get myself back on track with eating clean and working out. That’s it. And it’s for 14 days straight. No days off. Strict clean eating. Intense workouts. I’m not satisfied with my progress, so I’m just trying to up the intensity with my workouts to see what kind of results I will get. Once the 14 days are over, it doesn’t mean I stop everything and go pig out on food and slack off on my workouts or anything like that. It just means that I can kinda lessen the intensity of my workouts on some days. And not be so strict on what I’m eating… but still eating clean. Which can include taking a day or 2 “rest” days from working out. In my book, it usually just means no gym, but going out for a run or something.

So what do I have planned for tomorrow? I don’t know if I’m going to the gym tomorrow. I think I may just do a workout here at home.


My dose of cardio:


Then this one:


And another one:


And then finally ending it with my usual 100 decline situps and 100 pushups (4 sets of 25)

 

 

Just keepin’ it simple!!!

🙂

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.

🙂

14 Day Challenge

March is almost over. Which means birthday celebrations are pretty much done. Hubs and I did something every weekend since the month started. Indulged in my favorite foods. Tried my best not to care about the calories consumed. Ate clean all week long so that I could enjoy the “cheat” meals on the weekends. Torture on my body, of course. I did, however, take the entire week off last week from the gym. I think I did a short workout on Thursday but that’s about it. Vegas was our little vacation… I extended it the entire week. I figured I’d give my body a little rest.

Anyway last weekend, we had brunch on Sunday at The Original Pancake House and indulged in some pumpkin pancakes sprinkled w/cinnamon and a side order of scrambled eggs and fried potatoes deluxe thingie… yeah and it was good. Then it was off to see the wizard. Watched Oz The Great and Powerful with family. And then hubs took me shopping. Awesome day needless to say. We don’t have anymore birthday/anniversary plans this weekend but it is Easter. You better believe I will be enjoying some good food and candy. My one last hoorah… before I start my 14 Day Challenge.

So what is this 14-Day Challenge? Well…it’s a challenge that consists of 2 things. 1) Eating Clean and 2) Working out hard. Everyday. For 2 weeks. It’s not and actual plan or anything like that. It’s kinda like a detox (for me) from all the junk I’ve been eating all month long. And to challenge my body to take it up a notch at the gym. I wanna do 2-a-days, but my gym doesn’t open up early enough in the mornings to get a good workout in before I have to be at work… so we’ll see.

Feel like joining me in this 14-Day Challenge? I think it would be fun. We can help motivate each other, share healthy recipes, share workout routines… Sounds cool, no? I’m gonna be blogging my workouts and meals daily. If you want in, you can either do the same workouts I’m doing or choose to do your own. Doesn’t matter… as long as you’re staying active and challenging yourself to do more than what you’d normally do.

I am, by no means, a certified personal trainer or nutritionist… so you do what’s best for you as far as how intense your workouts are… and depending on your fitness goals, you need to consume the right types of foods.

Okay! so the Challenge will kick off first thing Monday morning. If you have any questions, feel free to email me at fabfitme@gmail.com. I will do my best to assist you…but like I said, I’m not an expert. I do what works for me. We’re all different. So do what works for you. 

Some tips to prepare for this challenge:

  • Take before and after pics. This actually helps. At the beginning of my fitness journey, I took some pics of myself in just my underwear. Front, side, and back pics. I was not too fond of the way I looked, but I’m so glad I took them. I’d take progress pics each month. After the first month, I couldn’t see the difference just by looking at myself in the mirror. But when I put the “old” and “current” pic side by side, the transformation was there. So yes, take pics. It’s for your eyes only.
  • Record your initial weight and measurements. Just a reminder – the number on the scale isn’t as important as the measurements. Everyone’s body is different and will lose/gain weight in areas you do not have control over. And your body’s transformation does not always reflect the number on the scale. So do not get discouraged if the number on the scale is not what you want it to be… you will see changes in your body, whether it’s slimming down or toning up.
  • Take pics of every meal and tweet it, facebook it, instagram it, or just keep it for your records. It actually helps you stay on track. It can help you stay accountable.
  • Prep your meals – this is soooo very important! If you’re busy like me, prepping your meals can be a lifesaver! It saves you time during the week and it keeps you from being too “lazy to cook” and going out to eat when you don’t have time to cook.
  • Drink lots and lots of H2O – I’m actually gonna try to drink a gallon of water a day. But, if you’re not used to drinking that much water, strive to drink at least half your body weight in ounces. You’ll be taking potty breaks more often than you’re used to. But after a couple of days, your body (bladder) will adjust.
  • Eat Clean – eat lots of veggies and lean protein. No processed carbs. Good carbs? Whole wheat stuff. Oatmeal. Grains like quinoa is awesome. Black beans…yum. Lessen the amount of sodium in your diet. Try not to season your meals with salt, instead use natural herbs and spices for flavor. Stay away from sugar! You can eat fruits though… fruits are good for you. Carbs and sugars (fruits) should be consumed in the earlier part of the day – it helps give you energy/fuel for the rest of your day. And then dinners should be lean proteins and veggies. Unlimited veggies!!!! Oh yeah, and plan for 5-6 small meals per day. It helps keep your tummy full.
  • Write down your fitness/health goals and make sure they are realistic for a 14-Day Challenge! Maybe your goal is to workout more often or eat healthier… whatever it is, write it down. Keeping a journal of your workouts and meals is very helpful. 

I think that’s about it. Think you got it in you? Let’s do this!!! 🙂