November 2011
46 posts
Get ready to get sweaty: vacation workout number 2
Just because I am on vacation doesnt mean I am on a break from a healthy lifestyle. I may have had pizza, margaritas, wine, gumbo, and potato salad to eat….but I also have had water, quest bars, portion control, and workouts to balance it all out!
Todays workout: I am lucky to be staying at my besties house…sleeping in a room with a treadmill. No excuse not to get up and run!
20...
Pizza a Vegetable? Shame on you, Congress...Shame... →
3 tags
Sacred Squats. Love em or Hate em, they do a booty... →
1 tag
2 tags
Keep your health and fitness in focus →
“”I will shape my future. Whether I fail or succeed shall be no...”
4 holiday health strategies →
mindfulwellness:
Know your values: Take stock now, before the full swing of the holiday season hits and remind yourself of what is important to you right now and during this season. This year fiscal responsibility may be important to you or you may want to find a way to honor a loved one you’ve recently lost. Knowing your values ahead of time will help you to make choices that honor those...
“I am gonna get all Dexter style on my workouts and start killing them one by...”
– Leo York (via arunnersdelight)
5 tags
8 tags
Get Ready to Get Sweaty-CardiOnly
ONE day a week Dedicated to Cardio-Only…steady state—keeping HR at 85% Max Heart Rate. (Find your max HR: 220-Age X .85)
ELLIPTICAL: Rolling Hills
TIME: 45 Min
BURN: 460 cals
AVG HR: 165 (85.5% my MHR)
WATER: 45 oz
SUPPLEMENTS: None
POST WORKOUT: Optimum Nutrition Chocolate Coconut Whey Protein Powder + Almond Breeze Unsweetened Vanilla Almond Milk
GET SWEATY!
13 tags
Get Ready to Get Sweaty-Leg Day
It’s Friday Night….LEG DAY it is!
WARM UP: 10 min 6/10 resistance
CIRCUIT 1 (3 Sets)
*Barbell Squat (65#)-10
*Straight Leg Deadlifts (65#)-10
*Power Squat holding 15# kettlebell-10
*Squat with side leg raise holding 8# medicine ball overhead-8/side
*Sumo Squat w/ 15# kettlebell-10
*Kettle Bell Swing-30 seconds
CIRCUIT 2 (3 Sets)
*Barbell Split Squats (55#)-10
*Single Leg...
11 tags
Get Ready to Get Sweaty-Chest/Triceps
Definitely my least favorite training day..but a necessary evil!
WARM UP: 10 min Elliptical 5/10 resistance
CHEST (3 Sets)
*Push Ups-10
*Barbell Chest Press (55#)-10
*Single Arm Cable Press w/ double heavy bands-10/side
*Dumbbell Fly on Stability Ball (15#)-10
*Dumbbell Press on Stability Ball (15#)-10
CARDIO: 10 minutes
HIIT-30 second sprints: 1 minute recovery —level 5/10...
11 tags
Get Ready to Get Sweaty: ABC-Abs, Back, Cardio
WARM UP: 10 min Elliptical Level 6/10 resistance
ABS (3 Sets)
*V Ups with Stability Ball Pass-10
*Plank alternating knees to elbows-10/side
*Trunk Twists with 15# Kettlebell-15/side
*In & Outs w/ 8# medicine ball between knees-12
*Plank w/ 10# plate on back-1 minute
CARDIO (10 Minutes)
Pyramid Resistance: 4, 5, 6, 7, 8, 9, 10, 9, 8, 7
BACK (3 Sets)
*Row with double heavy bands in...
5 tags
The Holidays are Approaching-Beat the Bulk →
“Feeling healthy and feeling good about yourself is not a luxury - it’s an...”
11 tags
Get Ready to Get Sweaty-Shoulders and Legs
Tonight was a fun workout doing all of my favorite things! I may not be able to walk or lift my arms tomorrow…but it was definitely worth it :)
*SIDE NOTE: Crossed 600 followers today! Crazy….welcome everyone-Go Get Sweaty!
Warm Up: 10 min elliptical 6/10 resistance
SHOULDERS (3 Sets)-Got moves out of Oxygen’s November issue! KILLER!
*Dumbbell Pull and Press (15#)-10/arm
...
4 tags
benkingartist-deactivated201203 asked: I'm glad you're feeling better! You look incredible! You're amazing and very pretty too ;) Love your blog x
train-eat-sleep asked: Girl you look awesome!!! Your weight loss is inspiring!!! Keep it up! Its so awesome to see someone else getting healthy and doing this the right way!
7 tags
7 tags
Rev up your Metabolism! →
9 tags
Get Ready to Get Sweaty-Chest/Triceps
TIME: 9:00-10:00 pm
WARM UP: 10 min elliptical 6/10 resistance
CHEST (3 Sets)
*Push Ups (No knees ladies!)-8
*Dumbbell Fly on stability ball (12#)-10
*Alternating dumbbell press on ball (15#)-10/side
*Barbell Chest Press (45#)-10
*Burpees-10
CARDIO INTERMISSION: 15 min level 6/10 resistance on elliptical
TRICEPS (3 Sets)
*Straight leg dips-10
*Tricep kickbacks (15#)-10
*Press...
You know you have D.O.M.S when.....
*you need to use the handicap stall because you need the handrails
*you walk around like you are 97 yrs old
*getting dressed takes three times as long
*forget doing your hair….the damn blowdryer feels like it weighs 30 lbs
*you pop ibuprofen just to make it through a shower.
God help me for chest and triceps tonight….
10 tags
Get Ready to Get Sweaty-Back/Biceps
10:30 pm and just hammered back and biceps. God it feels good to be back in the saddle again after being sick for over 2 weeks! I think it’s time to invest in a heavier kettlebell too…15 lbs just isn’t cutting it anymore :)
WARM UP: 10 min elliptical 5/10 resistance
BACK (3 Sets)
*Cable row in squat hold w/ double heavy bands-10
*Lat pull down w/ double heavy...
10 tags
Get Ready to Get Sweaty-Leg Day
I am finally feeling like my old self and I was feeling desperate to hit the weights again! I decided to kick off November with a much needed lower body workout!
WARM UP: 10 minutes elliptical level 5/10 resistance (I desperately miss having a treadmill!)
CIRCUIT 1 (3 Sets)
*Wide stance barbell squat (65#)-10
*Jump Squats holding 8# medicine ball-12
*Step Ups holding 10# dumbbells-10/leg
...
