Halloween Workouts!

Halloween is approaching!

Why not have a workout inspired by one?! Tribesports has an awesome challenge that has a discount. Tribesports has teamed up with Run For Your Lives to offer a 20% discount off of their races. You can use the promo code TRIBE to get the special discount. Cool right?

In addtion to that, there are also 10 pairs of tickets for Run For Your Lives race entry, a Bodymax Kettlebone Kettlebell, and 5 Join The Tribe T shirts to giveaway in our competition which you can read more about here.

Lastly, There are some Halloween inspired workouts that they have created so we can all look great in our costumes!!!

 

1. Zombie Fitness Circuits

 

2. Zombie Wrecking Ball Workout

 

 

 

3. Evasion and Escape Workout

 

4. Survival Under Siege Workout

 

Shoulders, Calves and Abs

 

Yesterday I hit the gym pretty hard and rocked out my workout. I did my shoulders, calves and abs. I thought the workout would be easy being that there were not that many exercises. No. My shoulders were on fire and I had the slow disoriented waddle, when I walked out the gym yesterday. My workout consisted of:

20 mins on the elliptical

150 reps, per side of Seated bar bell twists w/ 20lb bar

3 sets to failure in 15 reps of Side Lateral raises w/10lb 

3 sets to failure in 15 reps  of Front Dumbbell Raises w/ 10lbs 

Superset of 

3 sets to failure in 12 reps of Side lateral raises w/ 5lbs

3 sets to failure in 15 reps of Front Dumbbell Raises w/ 10lbs 

Machine Shoulder Military Press w/ 25lbs

1 warm up set of 8 reps

3 sets to failure in 15 reps

7 sets of Seated bent over Rear Delt Raises in 15 reps w/ 15 lbs 

Standing Calf Raises 1 warm up set of 10 reps and 5 sets of 20 reps

3 sets to failure 20 reps each of Sit ups

Elliptical for 20 mins

150 twists w/ 20lb bar

 

I was pooped I tell you!!!  I also noticed this amazing phenomenon. A lot of women do not lift. I got a lot of stares and questionable looks as to why I was in the free weights area. Usually a woman is accompanied by a man in this area to be trained briefly or they are just passing by. So, it is overall a male dominated area. Most women dominate the cardio equipment. I would like to encourage all of my female fitness enthusiasts to join me! Come to the weight area. It is not a scary place, it actually is a great place to look at men! lol See the various forms and different workouts that other people do. I am a beginner out there in the weighted world, but I would like to see women get their weights, and toning in too! I am all about showing these guys what I can do! The stares were welcomed by me, and I even got a few smiles out the guys when they saw me working hard!

 

Today is leg day and I have my handicap sticker ready lol. I may be crawling out the gym when I finish wish me luck.

 

 

Photo credit: Womenshealthmagazine.com

High School Reunion

This weekend was action packed!

My boyfriend came into town for my 10 year high-school reunion. When I say we had fun honey! We had fun.

Friday night was the kickoff event and we went to a place in Pearland called the Fox Den. They have a nice bar, good music and a bull. It was good to see everyone and let me say we all were dancing and as we like to call it. Turning up!

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Whew that was some fun. The next day I went to see the new movie Baggage Claim with my guy (It was very funny!)  and we got ready for the actual reunion look at us.

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They had an open bar and I took advantage and got…. A little happy lol.

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We had so much fun. The next day I struggled a little, but I was encouraged to get up and workout. I did my shoulders exercise and that consisted of :

20 minute cardio on the eliptical

Smith Machine Overhead Shoulder Press

Machine Shoulder (Military Press)

Side Lateral Raises

Side Lateral Raise starting behind back.

Dumbbell Shrug

Reverse Machine Flys

10 Minute Cardio

Good little workout. I need to work on my Side Lateral Raises. A 10 lb weight gave me absolute hell! Overall it was a good weekend and I am ready for this week. It will be a busy one. Seriously, I do not know when I will not ever be busy. My schedule/plate is so full. This week I am in the process of moving. So this Monday, I woke up at 7ish to load my car with two large boxes of clothes and one medium box of stuff.  I need to do that everyday this week in order to have the majority of my boxes out of my house. I will have some movers come and take my furniture down my stairs and help me get it to my storage. I also need to clean as much as I can, so that I won’t get charged an arm and a leg! I can do it in between working out, caking , writing a paper, and doing homework and reading assignments for school right?

Monday’s  Calves and Abs workout consisted of:

10 min cardio

Standing Calf Raises

2 warm up sets of 10 reps

4 sets of 12 reps

Donkey calf raises

4 sets to failure 18 reps

Hanging Leg Raises

3 sets to failure in 20 reps

10 min cardio

I did this on my lunch break. I found time! I did it. Calve workouts are tough! Donkey calf raises hurrrrt! I did surprisingly well on my hanging leg raises. Here is my video!

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Tomorrow is  Back and Biceps day and I don’t know where or how I will fit in the cardio. I am guessing I can take my box moving and trade that in as 20 minutes of cardio? LOL I will find time somewhere. I just wish there were more hours in the day!

Full Body Dumbbell Workout

 

Hey there! It’s been a while! But Tribesports never fails me! They came up with an AWESOME workout that will work every part of your body! Just follow the steps below with a 5,10, or 20 lb weight, depending on your fitness level and you will be set. Work your way up to the 20lb dumbbells if you can. Check it out!

 

 

Pretty cool huh? Tribesports.com has also added some more cool features to their site such as the new training features. You can now log. your daily exercise, and even saving different sessions as “Workouts” to re-do them at a later date. Almost everything imaginable is covered from back squats and individual weights exercises to yoga and even fitness classes and sports, and we are constantly adding new exercises and sports to improve the system.Use it after a day at the gym, a run, a biking activity or whatever. Use it! Check out all the functionality of the new and improved site here

 

This weekend came together nicely. I am walking with my Company in the annual UNCF walk for education on Saturday and that should be fun, then I am participating in a biking event with my sis in Prairie View called the Tour de pink. It’s an annual biking event that raises money for Breast Cancer research. Really exciting stuff!

How is your weekend coming along? Anything cool going on?

Beast Mode and some

Good Morning,

I woke up this morning a little stiff, and you know what! I am very okay with that. I am starting to do some lifting in my workouts and boy, let me tell you, it is interesting. Not only is it a challenge, it really takes concentration. Yesterday’s workout with #GarageFit consisted of:

15 min run for a warm up

25 hills

3 sets of bench-press w/ 20lb barbell @15 reps

3 sets of reverse pull ups with body band

3 sets of bench-press w/ 20lb barbell with 10lbs on each side @15 reps

3 sets of shoulder press w/ 40lb barbell

3 sets of reverse planks hold at 30 seconds each 

3 sets of dumbbell lat flys w/ 10lb weights

3 sets of dumbell hammer curls w/ 10lb weights

15 hills. 

Beasty. I have also found that if I eat a Banana w/ peanut butter. My performance increases dramatically. So tomorrow I am attending #GarageFits Boot-camp. I will definitely blog about it on Monday! Also, I picked up my books for school, and I need to go buy a few notebooks for notes! I need a laptop too, but that can wait.  I typically always have access to a cpu. A laptop is just far more convenient. Happy Friday everyone!

 

 

Workout Struggle

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What workout isn’t a struggle?

On Tuesday I absolutely struggled. I threw up, I felt queasy, I kept quitting. I was disappointed in myself. I tend to go through this once a month. It was all due to my diet the past weekend. Eating the right kind of foods absolutely pays off. Well, on the weekend I ate fried chicken and had a coke, and on Sunday my only option in the hospital(Where my niece was being born) was McDonalds. So of course, I struggled something serious. Here was my workout:

Warm Up: 15 minute ,jog 15 hills

Workout:

  • 10 box jumps 10 lunges
  • 30 jump squats
  • 10 squats with 25lb weights in each hand
  • 10 lunges on an incline with 25lb weight
  • rope thrusts with 15 squats

This workout was intended to be repeated for 3 rounds, and I only  made it to one. Hopefully today’s workout can be conquered and I can pick up my pride and ego off the ground. I am not going to let this one bad day discourage me. There are going to be more highs in workout sessions than lows. After all, the workouts are meant to be challenging.  If you aren’t feeling challenged then, you might not be as productive in your workouts as you could be. Today I will strive to do my best.

Workout Challenge of the Week

Challenge of the week is here! Right before we get into our weekend, Tribesports wanted to bring you a workout that would focus on your legs and abs. It is summer and we are halfway through the year and our fitness goals, well they do not stop! Go on over to Tribesports.com and take the challenge. You can find the shortcut on the site here. I will be taking the challenge as well and I have done one that is similar to it on here. Also feel free to follow Tribesports on Instagram as well. They always have something Fitfluential on there.

Workouts at Work

I decided to work out while at work and utilize the amazing gym that my job offers. I decided that my lunch break is the best time to take advantage. If I go too early, I will miss out on time with my dog, and if I stay later, my dog will suffer (Not going to the potty in over 7 hours). Lunch time works perfect. I am thinking about incorporating my last break into that as well so I do not have to worry about factoring in dress time.

Monday: I hit a Women’s Health magazine 15 minute burn with a 10 minute session on the elliptical.

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400+ Calories burned not bad for a quick workout, I also saw my second ab make it’s debut. Just call me 2 ab Davis!

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Tuesday: I did 20 minutes on the elliptical and worked on my obliques in a different way. I used the ab crunch machine and sat on it sideways and worked each side with 3 sets of 25 with 50lbs. Can you say Obliterated. This was also short and sweet but I burned 300+ calories. Not too shabby.

I plan on stepping it up each and every time I go into the gym and I have taken a few classes there. I will keep you guys updated. Pilates on Thursday and I have not decided what to do for Weds just yet. I wish I could work out in the evenings but the GMAT has my commitment for the next month. Small but effective workouts have to be done.

15 minute Ab Workout

Happy Thursday!

I started out my day in a huge rush. My alarm did not blair this morning and I was appalled. How dare my trusty alarm I have had since 12 not go off! So I rushed to get dressed and out the house in 15 minutes. I am here, I am sore from yesterday’s workout and I have a picture! I posted it on Instagram and it looks like my one ab is getting some shine. This is so exciting. One Ab that’s my nickname!

Ignore the baby wipes. I hit the elliptical machine and did my 3 sets of 30 seconds exercise I posted in a previous blog (here). Boy my lats are feeling it. I also discovered I may have a possible groin injury. I felt a knot on my right side where my hip connects to my pelvic bone. It only mildly hurts when I press down on it and when I cough it stays in place. Meh. Today I will workout my core I found an interesting 15 minute workout for abs on Pinterest. Pumps and Iron is the name of her blog. I haven’t had a moment to read any of her other posts but trust me I will!

15-Minute Ab Workout

This workout is broken down into three sections and you’ll rest for 30 seconds in between each.

15-minute ab workout

First Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield wiper motion.
  • 30 seconds Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
  • 30 seconds Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.

Second Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Side Plank Lifts (right side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
  • 30 seconds Side Plank Lifts (left side)
  • 30 seconds Elbow Plank: A plank…on your elbows/forearms.

Third Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Reptile Planks: Bring your left knee (bent out to the side and parallel to the ground) up to your left elbow, crunching your obliques. Repeat on the right side.
  • 30 seconds Crunch Pulses: For these, you’ll be holding a crunch position (shoulders off the ground) and pushing your hands through your legs, making small ab contractions (crunch pulses).
  • 30 seconds Leg Hover Hold: Lay on your back with hands by your sides for support. Lift your legs off the ground a couple inches and hold. Really engage your core; try to keep the small of your back on the ground and resist arching your back.

Looks challenging enough!  I also discovered a very inspiring blog through fitfluential.com About a woman who was ridiculed and called Precious by her college professor and turned that embarassing painful moment into inspiration to get fit. Home girl is looking GREAT. Read her story here.

Look at her transformation! It is absolutely inspiring. She has a lot to say, she is encouraging and most of all she is so down to earth!

What are your fitness goals today?

Have you ever had a groin injury?

Who inspires you?

Stadium Sprint Challenge

If you like a great challenge, then a stadium sprint is definitely a way to go. Tribesports has put together a workout that will work your upper, lower body and core. The best thing of it all is that you can use your own body weight. I am considering doing it sometime this week. I live where I have access to stairs (stadium not needed if you do not live close to one). I love that Tribesports puts up new challenges every week and day. It is refreshing to switch up the routine and keep it spicy. Follow them on Instagram as well, they have some really awesome challenges of the day that they post. Mini Circuits and Supersets galore!. Click the picture to take the challenge

stadiumsprints

In other news:

I went to Las Vegas this weekend and had a blast! It was a nice little birthday get away with some amazing friends from Dallas. We did everything we wanted to do! We walked, ziplined, danced, ate, toured, gambled, rode bulls, shopped. You get the point. I walked at least 10 miles each day. At least it felt like it. Here are a few pictures.

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