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

 

Monday I mean Tuesday

 

That extra off day can really make you think it is Monday,

 

I went to Subway after attacking  my intervals on the elliptical machine for a good 30 minutes yesterday(and burned 286 calories!), and thought I could get the Monday Turkey and Black Forest Ham special. Womp Womp! Nope! I settled for the 6 inch of the month, the Oven roasted chicken breast. Which was equally as yummy.

Today I did step aerobics which is one of my favorite aerobic exercises out there! My knees weren’t feeling up to the challenge, but I modified and pushed through. We also used some more resistant bands and the burn was not as intense as Friday. Nonetheless, it was definitely a challenge. It was the crazy lady’s class, or, we can just now call her Amina. lol She’s the cool form lady to me now! I burned a good 326 calories in a 33 minute period. Pretty good! I feel awesome. Anybody else love step aerobics as much as I do?  I feel like I’m the woman version of Richard Simmons when I see that step. (I know I’m a dork but hey it motivates me!)

 

 

Resistance Bands

Resistance bands,

 

Oh how they hurt so good. Today I had a formal introduction to them in the Power Hour class. My goodness, it showed just what muscles I have not been working. I have work to do. She almost made me cry. The bands were very effective and the burn…….4 alarm. I burned almost 500 calories today. Nice. I thought that the Power Hour on Wednesday was intense. Nope. No cigar….today was even more of a challenge. So, today she taught me the perfect form for a push up. I so thought I was doing it right. Nope. I felt my core get a workout like never before. I shall try it again. The lady that instructs has to be 40+ She mentioned she has grown kids, and can do one arm push ups. {insert inspiration here}

 

 

So, I really thought this Friday was the last Friday in this month. WRONG. I would have so showed up to Critical Mass today and wondered if I was on an episode of punk’d. So NEXT Friday, I will be participating in that wonderfulness. This weekend is Memorial Day weekend and I plan on studying for one, frolicking at the beach in Freeport, and having a lazy Kabob -BQ on Monday at my apartments pool. Hope everyone plans on doing something interesting this weekend!

Revamping my Workout Schedule

As my schedule fills up with things to do;

  • GMAT preparation
  • Humane Society Volunteering
  • Personal time
  • Grad school applications and Meet and Greets

I have to re-arrange my workout schedule. I typically workout in the morning if I work a later shift at work, but I am working a very early shift this month and I usually workout after work. No sweat. Well, Yes, Being that I have added 3 extra things to my life, I realize I did not leave anytime for working out. I mean I am finally at the place I wanted to be at in my fitness journey and I cannot let myself get back to the near 200lbs I was! So I decided the solution is to workout during lunch. Sure, yeah no one wants to do that but I feel like I just meander during my lunch. I sit at my desk, and I read blogs. That takes me zero effort. Today, I burned 348 calories with a 20 minute cardio session and 1 round of weights. I actually had a good time doing it too. Hopefully as your life fills up with things to do or accomplish, do not let them get in the way of your fitness goals! Stay motivated!

 

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?

It’s Finally Here!

So,

 

I have slaved away, worked out relentlessly,  even on days I did not want to. Yesterday, I FINALLY saw some definition! It is beginning!!!  I have wondered if this day would come. I wondered, if all the clean eating, push ups, and circuits were all in vain. Well 6 weeks into a consistent workout regimen and a better diet ( I have cheated), it’s here! I know you are supposed to be patient, and I am working on that trait, but YES!

This just goes to show you even if you don’t see it, it pays off. Hard work gets the results, and someone can tell you that until you are blue in the face, but, until you physically start to see it, it is not a reality. I know I am not the only one out there who set a goal and thought they would be there a little quicker than they anticipated. Being tall makes it that much more difficult for me to shed pounds. Seriously. I can lose inches like no tomorrow, but pounds. Pshh. My body is against it. I am convinced! lol. So I hope this motivates someone to keep going, keep striving, keep pushing. It will show. It will manifest. I am a testimony! I will post pictures of my one ab later. LOL . (Really there’s just one). Right now I have a water baby (Stomach is full o water).

Oh. Side Note. I do not recommend drinking 2 protein shakes with in a 3 hour period. You will signal that your body just ate a very large meal, and whatever you ate previously will be on it’s way. Learn from my error. O_O (TMI but seriously! I wished someone would have warned me!)

 

Beginner Crossfit Upper Body Workout

I have been trying a few new High intensity workouts lately, and I like the challenge. I get to burn calories faster,  keep my heart rate up, and I am not worried about what is coming next.  I am only worried about what I am currently trying to achieve. I am also starting to see some benefits.  I will post some pictures soon, I am happy with the results and Summer Time Year Round Fineness/ Healthiness will be in effect! If you are looking for a beginner upper body challenge, well here you go! Once again, I got this wonderful workout from the ascent blog. Good luck and you can do it! I will be working out today with this workout!

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

SN: I changed my theme, tell me what you think about my fishy theme! 

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!