Beginner cross fit workout

I posted a few beginner workouts in a previous blog and I finally was able to try one out. Let me just say I burned 260+ calories in 25 minutes. That is amazing. It is not for the faint of heart and you will need water. I was shaking at the end of this workout but I made it through.

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Here is the ladder workout. A day of rest is recommended after you complete it, I’m sore!

Wod

3 rounds
50 jumping jacks
10 push ups
10 air squats

30 second each side lunge stretch
60 second butterfly stretch
30 second dynamic arm swings
30 second wide arm circle forward
30 second wide arm circle backward

Workout:
50 push-up -(I did push-ups on my knees for half of this)
40 lunges(knee injury prevented me from attempting this so in substituted air squats)
30 sit-ups
20 air squats
10 burpees
60 second plank hold
10 burpees
20 air squats
30 sit-ups
40 lunges
50 push-ups

Good luck! Tomorrow in will attempt the butt blaster

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5K Dream Deferred…

Remember that 5k I was supposed to run in on Saturday? Well, that dream was deferred  Anyone who lives in the Houston, TX area knows how bad parking is in the Medical Center and how confusing that can be. Poor planning on my part resulted in me circling the 5k route for a good 30 minutes. I was unable to find the designated parking place, and opted to just run by my apartment at the wonderful park up the street. 5k timed or not, I could still get my 3 mile run in. As I exit to go to the park, rain pours down. Dream absolutely differed. I opted for an Ihop Swiss Mocha instead.

I cannot be mad, all I can do is look forward to the next 5k or take on my running adventures around my apartment and local park. This will not get me down and like I said it’s deferred, like a student loan payment ha ha! My knee got some movement on the elliptical today. I think I will stick with the elliptical until it gets a little bit stronger. It hyper-extended a few times, but minus the pain! This is progress.

Running My 1st 5 K of the Year

Knee injury? pffftt! I’ve done enough relaxing per say, and my sprained knee has had months to heal. I am a pretty active lady, having a dog helps me not remain stagnant. Anywho, I am running my 1st 5k of the year and I am nervous. I have done zero endurance training, but the runner in me says, you can do it. I might not make the best times, but I will be sure to do my best. I just purchased this puppy and she’s beautiful.

Polar Ft4I tried her out last night while doing my mini circuit and she is legit! 

 

 

 

 

 

 

 

 

 

 

 

So with that said, I am ready! I look forward to saving my bib and running as many 5k’s and hopefully a few 10k’s soon.

 

 

Running My 1st 5 K of the Year

Knee injury? pffftt! I’ve done enough relaxing per say, and my sprained knee has had months to heal. I am a pretty active lady, having a dog helps me not remain stagnant. Anywho, I am running my 1st 5k of the year and I am nervous. I have done zero endurance training, but the runner in me says, you can do it. I might not make the best times, but I will be sure to do my best. I just purchased this puppy and she’s beautiful.

Polar Ft4I tried her out last night while doing my mini circuit and she is legit! 

 

 

 

 

 

 

 

 

 

 

 

So with that said, I am ready! I look forward to saving my bib and running as many 5k’s and hopefully a few 10k’s soon.

 

 

Back Fat aka Bra Fat

Health Scoop Online

I used to work with a girl who would complain about having “back fat”.  You know…the unsightly rolls that appear on the sides of your back, right above and below your bra.  I had never really heard the term used but it quickly became a part of my vocabulary.  Back fat or bra fat not only looks unattractive, it can also be uncomfortable.  Not to mention, it’s hard to rock a snug or fitted shirt with confidence when there are bumps and bulges spilling out from under your bra.  The good news is that there are things you can do to rid yourself of that despised back fat and I’m not talking about investing in a pricey bodyshaper.

Here’s the scoop…back fat and the accompanying bulges are primarily the result of ill-fitting bras.  Besides going in for a bra fitting, the only other way to reduce back fat is to…

View original post 321 more words

Health Scoop Online

I used to work with a girl who would complain about having “back fat”.  You know…the unsightly rolls that appear on the sides of your back, right above and below your bra.  I had never really heard the term used but it quickly became a part of my vocabulary.  Back fat or bra fat not only looks unattractive, it can also be uncomfortable.  Not to mention, it’s hard to rock a snug or fitted shirt with confidence when there are bumps and bulges spilling out from under your bra.  The good news is that there are things you can do to rid yourself of that despised back fat and I’m not talking about investing in a pricey bodyshaper.

Here’s the scoop…back fat and the accompanying bulges are primarily the result of ill-fitting bras.  Besides going in for a bra fitting, the only other way to reduce back fat is to…

View original post 321 more words

British Military Fitness: Green Workout

Cheerio!

Tribesports has a great challenge in store for you this week, and it’s a good one. Challenge yourself with the green work out in a way that will make you lean and mean. This workout is designed to help you max out on reps! click here to go directly to tribesports and take the challenge, also when you complete the challenge feel free to comment and let others know how it made you feel! See the picture below

LEAN MEAN GREEN MACHINE!

Unofficial Cross Fit Moves

So, thanks to Pinterest, I found an amazing blog with some beginner workouts that mirror the Cross fit type workouts. If interested challenge yourself for 30 days with these exercises. I would like to thank Pinterest for allowing me to stumble upon the ascent blog. The blogger recommended you do one of these exercises once a week with a day of rest in between. Good Luck and let’s get fit!

 

Beginner WOD #1: The Ladder
Equipment needed: None

Warm Up:
3 Rounds (go at your own pace, but try not to rest more than 5 or 10 seconds between movements, and only 20 or 30 seconds between rounds):
50 jumping jacks
10 push-ups
10 air squats

30 second each side lunge stretch
60 seconds butterfly stretch
30 seconds dynamic arm swings (click here for example)
30 seconds wide arm circles forward
30 seconds wide arm circles backward

Workout:
(Editor’s Note: I realize that if you are not used to working out with such high reps, 100 push-ups is a LOT. If you are looking at this thinking “No freakin way!” feel free to cut the reps for all the movements in half and see how it feels–you can always come back to it later and complete the full workout!)
For time (AKA, as fast as you can!):
50 push-ups
40 lunges (count each leg)
30 sit-ups
20 air squats
10 burpees
60 second plank hold
10 burpees
20 air squats
30 sit-ups
40 lunges (count each leg)
50 push-ups

Beginner WOD #2: Butt Blaster
Equipment Needed: Super lightweight bar for warm-up, like a broom. 15-pound plate, or equivalent weight that can be held over your head

Warm-Up:
Run 400 meters (1/4 mile–use mapmyrun.com to measure a run you can do from your house)
15 slow-ish deep lunges, to stretch the hips and groin (walking or in-place)
20 supermans
60 seconds butterfly stretch
30 seconds each leg pigeon stretch
15 shoulder pass throughs (this is where the broom comes in)
30 seconds each arm shoulder stretch across chest

Workout:
12 minute AMRAP (As Many Rounds as Possible–so, work as hard as you can for 12 minutes and do as many rounds as possible of the following):
10 lunges with 25# plate/other heavy object overhead (count each leg, arms locked out, core tight)
15 air squats
20 speed skaters (count each side)
10 tuck jumps

Beginner WOD #3: Upper Body
Equipment Needed: Two sturdy chairs, a hand-weight that is moderate for you (probably 10-15 lbs for women, 20-25 lbs for men) or the equivalent household object (a gallon of water weighs a little over 8 lbs, for example).

Warm Up:
3 rounds:
15 jumping jacks
10 supermans
7 push-ups

10 Michael Phelps-style shoulder swings
15 each small, medium, and wide arm circles forward
15 each small, medium, and wide arm circles backwards
30 seconds each side shoulder stretch across chest
30 seconds each side tricep stretch
60 seconds this stretch (minus the child’s pose bit at the end)
60 seconds downward facing dog
60 seconds upward facing dog

Workout:
21-15-9 (1st round 21 reps, 2nd round 15 reps, 3rd round 9 reps each of):
One-arm shoulder press with your weight, alternating arms and counting each arm
Push-ups
Chair dips with feet elevated
Burpees
After each round: Crab walk to the other side of the room and back

Don’t forget to cool down, stretch, and drink a LOT of water before and after each workout!

Weekend recap

Where do I begin? I went to Dallas this weekend and I really enjoyed myself. I have created even stronger bonds with my friends that have moved there and lived there that I met a few years back, and got to even have my 1st experience with taking my dog with me on his 1st road trip.

My trip consisted of me catching up with friends, failing miserably at karaoke, dancing and emphasizing and eating delish brunch. My dog got along well with another pet in the household, and even attempted to be the house alarm system. My dog is an absolute character I tell you. I got some beautiful Candies platform heels for 10.00!!! At the buffalo exchange and had an amazing lemon cupcake.

On the way back to Houston, it was an adventure, I have a friend who rode with me back. My friend isn’t the biggest fan of energetic dogs and my dog is the epitome of energetic. If you look up in the dictionary energy, you will see a picture of Gizmo. So I finally used the dog crate I bought over a year ago and it worked well. Now he whined, growled, barked, huffed and puffed in protest, but we made it with no incidents.

Overall, this trip really showed me there are genuine people out there and that there is appreciation for you when you least expect it. As of lately, I haven’t felt appreciated, and it feels good to be validated that you DO impact people’s lives. Sometimes you just need that.

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It’s been a while

It’s been a while since I’ve blogged. Sorry about that. Life has been a whirlwind. My shift at work has changed, I had that knee injury and ate horribly, and I went to NYC to celebrate my friends birthday, which was an absolute blast!!! We rode bulls, ate great food (which I wanted to be baptized in btw lol), partied, rode subways, danced in the streets, and froze!  I am hitting the gym up tonight or a fitness dvd whichever one I feel my heart desires. I am also doing a salad/ low carb challenge for the month. My diet will heavily be vegetable/ salad based. (YUM). I will of course put every grilled/baked protein known to man on  my salad/ vegetables. Along with protein shakes and proper exercise  I should be off to a good start on #TeamSummertimefine Here are some pictures from my recent trip.

My good friend Karena and I eating at an AWESOME Cuban restaurant name La Havana

NYC!

Riding bulls in NYC !

Happy Birthday to one of my best friends!!!