WOW! Enjoy!

So here's what I have in store for you this week:

Mon:
upper: 50 SA snactchs (8-20lb DB)
lower: 100 squats
whole: 100 squats with med. ball swing
cardio: 4 laps on the track: Sprint the curves and walk/jog the straight ways
abs: 100 crossover crunches

Tue:
upper: 100 DB floor presses (10-30lb DB)
lower: 100 mule kicks each leg
cardio: 10 min of jump roping
abs: 200 Russian twists with at least 5 lbs

Wed:
upper: 100 supermans
lower: 200 hip bridges
whole: 75 burpees
cardio: 30sec skipping X 10
abs: 100 side bends (each side)

Thurs:
upper: 75 chest presses with DB or BB (at least 16 lbs total)
lower: 50 step-ups each leg
cardio: 45 min. of intense cardio
abs: 200 ball crunches

Fri:
upper: 100 bicep curls
lower: 100 walking lunges (50E)
whole: 50 prisoners
cardio: 1 mile as fast as you can (walk/run)
abs: 100 leg raises

Sat:
Come to the Fit Matrix at 10am at TI Fitness on the corner of Lindsay and Warner. tifitness.com Its Free!!!
Cardio: Walk for one hour

Don't forget to drink plenty of water since the temperature is getting warmer. Somewhere close to a gallon or 96 ounces.

Also if you don't know what something is for the homework then ASK! Devey4210@yahoo.com

I'm still working on losing my last few pounds of baby weight. I need to make improvements on my eating habits and do cardio EVERYDAY! Hope everyone is making Healthy Choices!

WOW!

Alright so like I posted last week, the workouts for this week are not going to change a whole lot. I guarantee that none of you did everything listed on the workouts. So this is what you need to do:
For Abs starting tomorrow do the workout backwards so start with this last fridays Ab workout and by friday you should be back to Monday. Hope that makes Sense : )  As far as upper/lower and full body workouts, do some of the things you didn't do last week. If you need to change your full body workout up then you can do the lower and upper body workouts to make it full body!

I hope all of the Women had a very special and Happy Mother's Day! I enjoyed my first Mother's Day with Everett today!

For Cardio this week, here it is:

Mon: 30 min- walk for 3min/run for 2min

Tue: 15 mins of jump rope

Wed: 45 mins of cardio with heart rate at 65% of Max

Thur: 250 jumping jacks

Fri: 2 mile run

Sat: 30 min of intense cardio

My confession for the week is that I allowed myself to have a Dr. Pepper on Saturday to celebrate my Birthmother/Mother's Day weekend. I only had one and will continue now to go without until I have reached my pre-pregnancy weight. Let me know if you have any questions this week! Make Healthy choices!

WOW! Week of Workouts

So I didn't reach my goal of losing my last 15lbs of baby weight by yesterday but I did lose 6 of it. I have 9 more pounds to go which means I still can't drink any Dr. Pepper. I could have worked out harder the first couple weeks. I worked out hard this last week. I'm trying to drink 3 liters of water everyday. I haven't done as well lately.

Here are the workouts for this week.

May 2nd
Upper: 50 tricep push-ups, push-up hold with 50 Single arm punches (ask if you need help)
Lower: 100 DB Squats (Hold the dumbell with both hands at one end and squat until it touches the ground)
Whole: 100 Sumo squats (legs out wide with toes pointing diagonal) with lateral raise (5-12lb DB)
Abs: 200 Russian twists holding a DB, weight plate or ball in your hands
Cardio: 2 mile easy pace

May 3rd
Upper: 100 single arm pulls with (15-30lb DB)
Lower: Lunge, Lunge, Squat 50x
Abs: 200 sit-up with legs straight
Cardio: 1 mile as fast as possible

May 4th
Upper: 100 dips on a bench or chair
Lower: 100 mule kicks, 100 side kicks (both done on hands and knees)
Whole: swing n' squat using (10-20lbs)
Abs: 100 sit-ups with pushing weight about your head
Cardio: 20 sprints 1min of rest between

May 5th
Upper: 150 bicep curls (5-20lb DB)
Lower: 50 lunges forward and backward
Abs: 100 tucks
Cardio: 20 mins of intense cardio

May 6th
Upper: 100 supermans, 50 windmills (25each side)
Lower: 50 broad jumps, 200 calf raises
Whole: 100 squat and press (5-20lb DB)
Abs: 3x 1min plank holds, front and each side
Cardio: 6x 1min of high knees

May 7th
Cardio: 1 hard hour of cardio

Next week for workouts it will be basically the same except because not everyone is going to do every exercise everyday so whatever you do this week, expect to do the other exercises the week after. Hope everyone is doing well and making healthy choices. : )

Workouts of Week! (WOW)

 

I hope everyone had a great weekend! Happy Easter yesterday! We had a great group come enjoy Zumba on Saturday! You can burn over 600 calories in one session. I'm getting closer to my goal of losing my last few pounds of baby weight. Anthon said I have to give it until the 30th because the 25th isn't actually 3 months so I have until Saturday. Wish me luck! What is your goal of weight loss or fat loss? And when do you want to reach it by? Write it down.

Here are the workouts for the week:

If you have questions let me know

April 25th

upper: 200 push-ups

Lower: 100 squats, 200 calf raises

whole: 100 burpees

Abs: 200 leg flutters, 100 crunches          

Cardio: 30 min of steady paced cardio

April 26th

upper: 50 bicep curls each arm, 50 DBL arm triceps behind head

Lower: 50 squat knee raises (25 each leg)

Abs: side crunches (100 each side)

Cardio: 20 mins of 1 min sprint/30 sec. rest

April 27st

upper: 75 Shoulder press (5-15lb DB)

Lower: 60 walking lunges (30 each side)

whole: 60 thrusters with (5-15lb DB)

Abs: 200 toe touches, 3X 1 min planks

Cardio: bleachers 20 times up and down

April 28th

upper: 100 plank to push up position

Lower: 50 jump squats, 20 side lunges (each side)

abs: 100 side bends (50 each side), 6x 30sec six inch hold

Cardio: 500 jumping jacks

April 29th 

upper: 50 lateral raise, 50 front raise (5-15lb DB)

Lower: 50 reverse squats, 100 road runners

 whole: 100 sumo squats w/ lateral raise (5-15lb DB)

abs: 200 Russian twists 

cardio: Track- 2 laps of sprint 100m/walk 100m, 4x 1 lap as fast as you can with 3 min recovery in between

April 30th 

Cardio: 45 mins. of steady paced cardio

Sundays are Rest Days

 

Craving It!

So it's been 6 days since I have stopped drinking Dr. Pepper and let me tell you, it has been no easy task. I have craved one every day since I stopped. It is just such a sweet, refreshing taste to my mouth! There is one sitting in the fridge staring at me everyday but I have remained strong. To reach a healthier life style or our goals sometimes we have to give things up for a while that aren't getting us any closer whether it be alcohol, ice cream or cookies.

 So one of the things I want you to think about it is what do you need to give up and sacrafice in order to meet your goals?

On another note I had a great weekend. I walked about 6.5 miles on Saturday which includes the distance it took to walk to and from the car to Pat's Run and then the 4.2 miles for the race itself.

That evening I went paintballing for my birthday for the first time. We spent 3 hours doing that and I was wearing about 3 layers of clothes so it would hurt as bad when I got shot. I must have lost 5lbs from sweating alone. It was a blast though.

One thing people need more of in their lives is SPA. Spontaneous Physical Activity. Think about that.

Everett and I at Pat's Run on Saturday

My Big Goal!

This picture was 10 days before I had Everett. The last time I was weighed a week before I had him I had gained 51 pounds!

So I weighed myself yesterday and realized I'm only 15lbs away from hitting my pre pregnancy weight. I have made a goal that I want to lose that last 15lbs by April 25th which means I really need to hit the exercising hard and cut out a few things in my diet that aren't helping.
Here's what I did for my workout today!

I jog/walked 3.66 miles which took 50:43 and my average mile pace was 13.50
I did this around 10 something so it was pretty warm and I pushed Everett while I was going. He enjoys the walks and they normally put him to sleep.

I just finished doing 6 rounds of Tabata (20sec work/10 sec rest) for squat knee raises, jumping jacks, and push-ups. I also did 3 sets of 25 squats with a dumbbell and 3 sets 8 bicep curls on each arm

I'm going to finish my workout up with 5min AB routine. You do each of the following exercises for 30 sec.
Basic crunch, left side crunch, right side crunch, bicycle, reverse crunch, long arm crunch, crossover crunch, half curl, toe touches and the plank.

I'm going to make sure I drink 3 liters of water today. I had a protein shake before my run. I have decided to make a PROMISE to myself and everyone else that I will not drink a Dr. Pepper until I have lost my last 15lbs. What are you willing to give up?