Day 119: Beat the Bulge Challenge and Healthy Snack Ideas

Hey yall!

Things are continuing to go well!  I had a few more cheat meals during my birthday week then I wanted so I wanted to focus on getting rid of the bloating going on in my core and get it back in shape.  I want others to join me and keep me on it so I have decided to do another 2 week challenge focused on the core.  Cardio is important for the core as well as exercises that target the core and food is very very VERY important so that is my focus.  Two weeks should turn into 4 weeks and more so that you can really get the results you would like but I think this strategy gets people involved and they are more likely to keep it up if they can do it for two weeks! So if you want to join me read below.

GUIDELINES:

1. Do the challenge atleast 4 times a week.
2. You can separate the cardio from the exercises but will probably get the most out of your workout if combined.  Cardio is great in the morning so if you can try that.  It helps your metabolism get started for the rest of the day. Try HIIT as well. If need for your schedule, you could even break it up for 15 cardio in the morning and 15 in evening before your workout.  Make it work for you....JUST GET IT DONE!
3. NO CARBS or limit your carbs at night
4. TRY to drink plain green tea or sweetened with honey or stevia since they are natural sweeteners. It helps boost your metabolism.
5. No simple carbs but complex carbs like whole wheat products.
6. Eat whole foods and avoid processed foods 
7. Have PORTION CONTROL, cupped hand of carbs, half a plate of veggies, palm sized amount of a lean protein like fish or chicken breast.  BISON is leaner than regular beef.
8. Reduce sodium intake.  Try sea salt and Mrs. Dash products and spices like cumin, cayenne, etc.
9. Lower sugar intake
10. Packing lunch and snacks as well as planning meals helps you from slipping.

My 2 Week Challenge

These challenges are a fun way to change up your current workout or get you back into exercise.  Yes, within two weeks you probably won't get significant results but you may begin to see some positive changes in your body.  You will gain strength and endurance by being consistent with this challenge and that is beneficial for your entire weekly workout routine.  For maximum results, do the cardio first and then do the abs but if you don't have time you can do cardio separate from the exercise segment. You can change this up by adding more reps, repeating it after you complete the entire circuit or doing some of the exercise in a way where you go up slow and come down at a regular pace.  For example, on the kickdowns instead of going right down you could go down slowing counting 1-2-3 and then go right up.  The resistance will help strengthen your core.  I always here in kickboxing that having a strong core helps you in all of your exercises so don't forget about your abs.  This challenge is for you to do a minimum of 4 days a week.  If you want to do extra that is great and up to you.  It is important to let you muscles recover so this helps you put a day in between workouts if you would like.  If you have a medicine ball, it would be a great addition to your russian twists and toe touches.  You could even try push ups with the medicine ball where one hand is on the ball and the other is on the ground like regular.  Once it gets easy, find ways to make it more intense and keep your muscles guessing.  Check out the challenge below....

If you do not understand the workouts look on youtube or google or click the following links...

Kickdowns - Click here

Russian Twists - click here for normal ones

advanced with medicine ball!! Love these

Toe Touches - click here - ADD A Medicine ball for advanced movement

Burpees - click here

Planks with alternating knees to elbows -click here 

You can change and make it go to opposite elbows for advance movement

6 inches/scissor kicks - click here

Mountain Climbers - click here

MEDICINE BALL PUSH UPS 

Advanced

Do them like the challenge says or try these TABATA style when you feel a need

to change things up.  Pick 4-5 exercises if you make it TABATA style.  Look at my TABATA post if you want to try this suggestion

HEALTHY IDEAS FOR SNACKS 

Snacking two to three hours in between meals is important so that you don't crash and grab unhealthy food.  Planning is key to your success and if you haven't heard...ABS ARE MADE IN THE KITCHEN so you meals need to be healthy as well as you snacks or all the hard work you put in working out at home or in the gym will not matter.  Yes we need a cheat meal maybe once or twice a week but don't make cheating an everyday thing.  You should eat clean, whole foods the majority of the week.  Try to find healthy ways to make your favorite meals.  Check out my recipes for tacos, pita pizza and spaghetti on the link.  They taste just as good but way healthier for you.  So you feel like your cheating but you aren't really cheating too bad.  Below is a list of snacks I make as well as some that I have researched.

Don't forget to view old post such as my "Beat the Bulge" post that focused on exercises and foods that help promote losing belly fat.  Get more ideas there.

Creative Healthy Snacks for 100, 150 and 200 and up calories - Not the same ole' thing snacks

A small salad is also a good snack too.

HAVE FUN AND LEAVE A POST OR COMMENT WITH ANY IDEAS, SUGGESTIONS OR JUST TO SAY HEY!!!!

Day 116: Always Evaluate Your Plan

Hey everyone! Been on a hiatus a little bit from the blog!

SORRY!!!!!

I been celebrating the birthday and just busy! Today is more of a basic update but I am going to give you a link to yummy recipes that you will have to try!

Szechwan-Shrimp - So good and only 149 calories

Spicy Orange Bison Balls - I cut half the water though and added green onions to the sauce

I am still loving working out and boxing is still my fav! I am doing my best to
Stay eating clean and not slip up too much. I tried to be stricter this month but with it being my birthday month had a few more meals that weren't clean (loved it and didn't regret it) so I want to get better with that. I do very well compared to before I started this blog in January and have had some good results! I'm still pushing towards my goal and looking forward to the day when I get where I want to be. It takes a day at a time and patience. I will keep that in my head and make the best choices I can for my health and fitness goals!


Also, I have been having fun with a challenge I started and some friends have been doing! I plan to make a new two week challenge but make it where it is not everyday but 4 days out of the week so more people may try it and not be intimidated by it! It's always good to reevaluate your workout plan and push yourself. If things get easy challenge yourself and change it up. Some have lost inches and pounds and that makes me so proud! Push and you can get results!

I had a few slip ups with the challenge but it did have me push more by adding that to my daily routine. I feel stronger from it also. I did 25 push ups and wasn't tired at 10 so that is great!

So be looking for my challenge this weekend! Get ready! Take a look at these pictures below and please leave a comment with any questions or advice!

Szechwan Shrimp Recipe I made with link above!

My results with abs from January until mid-April

Spicy Orange Bison Balls (recipe link above)

A healthy breakfast with 2 egg white on whole egg with yolk omelet with sauteed veggies and a little Parmesan.  I also had grapefruit that helps with losing belly fat and I take a multi-vitamin and fish oil pill daily..  

Day 106: A Learning Process & Challengers: Point System

Hey!

We all have a little competitive nature in us so lets make the most of that and make it a little more fun.  I hope this helps with accountability as well.  You all took the first step to enhance your current workouts or to start getting fit because you have not really been working out consistently.

I work out very often but it is a sacrifice in my time but I really am focused at the moment and loving the results I have been getting so far.  I made a personal goal that by August I think I will have the main results that I want.  It takes time and I struggle with that sometimes because you want the results NOW NOW NOW!  I know when you make this a lifestyle and do it with healthy foods and consistent exercise it takes more time than if you were doing pills, diets, special weight loss programs etc.  I know that I don't want to do that for life so I rather learn to eat good "whole" and "clean" foods and workout and be disciplined in that way to get the results I want for my health and body.  It can be done but it takes time, persistence and hard work.  They say if you can do something for 21 days you pretty much can make it a habit. 

To all those who took the challenge, I commend you on taking the steps to improve your health and get the body you want.  We can't get either sitting on the couch everyday eating processed foods like potato chips and what not.  Work out hard, eat right during the week...go ahead and treat yourself at times during the weekend just don't overindulge and blow all your progress.  Do things in moderation and have fun.  I know Saturday I find myself being lazy and relaxing and I don't feel bad about it especially since I know I put in work during the week and I even workout Saturday mornings.  Sunday is my rest day.  Honestly probably 3 to 4 days a week is good so when this challenge is over try to take that into consideration...especially if you have done my challenge you used to doing a little something everyday.  It is a good kick start!!!

POINT SYSTEM

This week how you can get points...

~ ONE POINT - Keep track of your workouts.  Be honest.  If you miss a day just put it down, don't worry it happens just try harder the next day.  It will be cool to see who actually does this each day for the next 14 days.  NO EXCUSES just do it!

~If you want, chart your weight today and inches on your thighs, stomach, bust, arms and hips.  This is not mandatory but it would be cool to see if you made any progress that shows in your body on day 14...I do know you will have more endurance by the end of the challenge if you and you can begin to tackle more workouts if you do this everyday. You will also feel proud of yourself if you stick it out.

~ONE POINT (EACH) -

• Post on the blog TUESDAY how you felt when doing the workout and one healthy meal for the day.
• Post on the blog THURSDAY share two healthy meals you have planned or had for the day and how does it feel to complete 3 days of workouts in a row, and if you missed explain the obstacles that got in your way and kept you from doing your workout.

  (We can work together and share ideas so that we can keep each other motivated as well as give advice that may keep you from missing workouts and find more time for them in your daily life)


HAPPY DAY TO YOU ALL!

Day 105: Let the Challenge Begin

Sorry Challengers. I updated on my phone and realized it didn't post to this blog, below is what I wrote earlier for you all that I texted about. Sorry.

Hey people! If you haven't checked the blog yet with the challenge take a look! I have 8 go getters looking to get moving. But here is the challenge in case you didn't see it yet.


This two week challenge is for anyone. Those that don't workout and those that do. I am going to do this as well as my regular workout routine.

Challengers please use the comment section on the blog to check in Tuesday. Honesty is the best policy, fibs only hurt your progress. We are here to support each other, motivate each others and share ideas.

Tuesday comment: Share how you felt the first day of doing the challenge (did you not do it, did you fulfill it completely) and share a healthy choice or meal from Monday and Tuesday. This will help others get food ideas as well. If you are not a follower of the blog you can join now or even just post under anonymous. You can leave a code name or your real name. It is totally up to you. This will also help you stay accountable and on it.

Remember, if you already do something cardio related like run, zumba, stairmaster, etc in your regular workout for the day it counts for your 15 minutes of cardio for the
Challenge. If it's an off day do the entire challenge although you could do the cardio in the morning and exercises in the evening although maximum benefit will come if you do them together. Get creative and have fun with it.

Here is my workout routine for the week:

Monday-leg day
Tuesday- kickboxing
Wednesday -chest and triceps
Thursday - weight lifting class
Friday- shoulders and back/bi's
Saturday- cardio day (run)

Meals for the week....

Breakfast options:
Steel cut oats and peaches
Scrambled eggs with spinach and veggies and 1/2 avocado
Turkey bacon, boiled eggs
Egg white omelet and chicken sausage
Grapefruit and whole wheat toast
Green tea with all meals
Plain Greek yogurt with fresh berries and almonds

Snack ideas...
Almond butter and banana
Tuna and almonds
V8 and almonds or nuts
Boiled eggs or egg whites
Protein shake
Mandarin and tuna and seed crackers
Apple and almonds
Carrots and broccoli raw no ranch
(fresh carrots usually yummiest)

Lunch ideas...
Green salads with lean protein
And no creamy dressings even if low fat try raspberry or balsamic vinaigrettes. 1/2 an avocado on salad for healthy fat

Fish, sweet potato, sautéed spinach or salad

Chicken breast, veggies and brown rice or sweet potato

Stuffed bell pepper or tomato with ground turkey and veggies and part skim mozzarella with green beans or salad on the side

Lettuce wraps with ground bison or
Turkey, light soy sauce.

Turkey chili

Dinner ideas..

Chicken, veggies
Sautéed shrimp, steamed veggies
Fish, veggies, sweet potato (small)
Salads with protein
Lettuce wraps
Stuffed bell peppers or tomatoes
Breakfast for dinner

This a list of things I am going to have and maybe ideas you can draw from. I personally am trying to lower my carbs from bread and pasta to work on my summer belly I want but you could have those things in moderation. Also biggest meal of day should be breakfast, medium at lunch and smallest at dinner. I've read
Lowering carbs or none at all with dinner helps with belly fat so I'm trying it haha. Please check the links on side of page for more ideas on food. Let me know if you have any questions, if you you tube burpees or any other exercise that will help give you a visual.

I am trying to think of a prize for the people who stick with it each day so please do your best and report honest updates on being consistent with the workouts if you miss one I happens just make it up and keep on track the next day.

We can do this y'all! Looking forward to Tuesdays dialogue from your comments! Point system. You get a point for answering questions as well as doing the workouts. Will let you know prize soon.

Have a great Sunday, get grocery shopping for some healthy meals, buy a jump rope for easy cardio at home while you watch tv if you don't have one and plan your meals and workouts for the week. Let's go! So proud of all of you. You took the first step!

Day 103: Keeping it UP

Hey everyone!!!!

Thanks for stopping by my post!  I can't believe this is already day 103.  I have really changed my lifestyle (finally).  I do slip up every now and then but I am human and I work hard so the treats are well deserved.  I find myself really making sure I don't mess up too much during the week because I love to have a good treat meal on the weekend and a drink or two.  I am tempted at work with birthday cakes and several sweet and salty foods but It doesn't phase me like it used to.  I have learned to say no and be good with that....especially when I can see the positive changes in my body and how I look and fit into my clothes.  I feel comfortable enough to wear my bikini again which was not the case on January 1st when I started this journey towards a healthier lifestyle.  I have some results but it doesn't stop me from working hard.  I am trying to still get more muscle tone in various part of my body like arms, thighs and stomach.  I see my abs but I want to really see them so I have been not having any or very little carbs at night as a new thing I implemented this month.  I also started taking protein shakes after my workouts to help replenish those worn out muscles which helps with the process of gaining muscle tone.  I have a goal to see more of my abs and a flatter tummy by June 1st and more definition in my arms and calves.  Hopefully, the thighs will tighten up in the process but feel it may take a little more time for that to get really tone.  I have fit into jeans that I couldn't wear in January so I know the thighs are well on there way so that is enough motivation for me to keep it up and keep going!!!

Some things to think about when you are going through the process are....

• HOW BAD DO YOU REALLY WANT TO BE HEALTHY?
• DO YOU WANT TO FIX TROUBLE AREAS IN YOUR BODY?
• WHEN YOU FEEL DISCOURAGED, KEEP GOING AND DON'T GIVE UP

These questions can really help you stay focused and really think about the process you are taking on.  It takes time especially when you aren't doing a fad diet or not eating normal clean eating foods.  I am a true testimony that it does work.  I have had lots of progress these last 3 months and it gets better every month.  I enjoy eating right and having others reevaluate their unhealthy lifestyles because they see the good it is doing in my life.  I started a challenge to keep me accountable and get folks moving along with me.  Yesterdays post shows you the challenge.  Join if you would like and leave a comment and let me know if you are going to do it.  It is so much more fun to have others going towards the same thing as you!  I think this will even help speed up some of my results because I will still be doing my regular workout routine along with the challenge.  I will probably do it in the mornings, during lunch and later in the night!  I set out to attack and conquer the stair master (such a scary work out machine) and I did 15 minutes...I did sweat and it was challenging but I keep it up and wasn't dying like I would have been if I tried to tackle it in January.  I have built up my endurance and strength and that is awesome! 

I even love to workout!  It is fun and I like to change it up constantly.  I know it is important to stretch so one of those days I usually do yoga, 3 days of boxing (cardio and body weight exercises) and strength training (weights) and I take weightlifiting classes like body pump and do basic cardio like run, walk, jump rope, HIIT training on cardio equipment, etc.  I just love it and love what it is doing for my body!

So come on and get yourself together!!!! Join me and let me know if I can help in any way or just share your ideas with me to help me and my readers!

HAPPY FRIDAY PEOPLE!!!!!

Day 101: Keep it Fresh...Wy's 2 Week Fitness Challenge

Hey hey hey yall!

How yall' feeling....I hope good!  I am doing well.  Can't believe I truly made this lifestyle change..it's been good and clothes are fitting better.  I see some toning in my arms and I can see the abs but working on that layer of extra "pooch".  So in order to attack this, In conjunction with my regular workouts which is about 5 to 6 days out the week, I am going to do a challenge.

I first started out with 15 minutes of cardio each day, then I came up with the idea to add to add in some body weight exercises and various things...then I thought to myself how can I really make this fun and stick to it so I have decided to put it out there and anyone who wants to join can.  I plan to check on those that are in the challenge throughout the week every so often and give some motivation to them or tips as the week goes on.

In addition, I think I am going to add two weeks to it and make the exercises a little more intense and instead of everyday make it 5 days since body will need a little rest day if the workouts are more intense....therefore turning my two week challenge into a full month!

ARE YOU IN FOR THE CHALLENGE!!! Take a look and don't be scared.

So you have seen it....are you in! If so, leave a comment and I will add you to my message list.


Cardio Ideas: Jump Rope, High Knees, Butt Kicks, 15 minutes or more of a workout video that is cardio based, boxing, power walking, running, dancing, Zumba, kick boxing, sprinting, etc.


Disclaimer: I am not a trainer or health professional, if you feel a need to check with your doctor before doing this type of exercise please do so.  I am just person trying to get healthier and fit and have read many things on the process. 


CHALLENGERS

1. You DO NOT have to do the cardio and then go right into the workout. If you do it would probably allow you to burn more calories since your heart rate will already be up.  I want this to be for those that don't have too much time too so if you need or want to do the cardio at a different time from the workout that is find with me.  This is just to get you moving and help you burn some extra calories as well as start to tone up various areas.
2. Drink lots of water.
3. Do your best to EAT CLEAN although a cheat meal once a week won't hurt.  A slip up happens just don't let it become routine and get back on track.
4. LIMIT your sugar intake.
5. Try to not have as many carbs at night and have them during the day.  If you have a regular workout plan and doing this, make sure you are getting enough meals in during the day to keep your energy up.
6. Eat 5 to 6 small meals a day.  This blog is loaded with ideas so view past posts.
7. For your own purposes, weigh yourself to see how many pounds you lose.  Or even better, put on something that doesn't fit well (like something tight) and see how much better it can fit when this is over.  Like at the end of the month.  2 weeks is to get you in and want more.  You have a choice after two weeks to continue...I hope you do! If it can become a lifestyle for me, it can become one for you too.  

HOW BAD DO YOU WANT IT!!!!!!! LET'S GO!!!!

ARE YOU READY...WELL IF SO, READY......SET......GO!

Day 98: Healthy Meal Ideas and Ideas for the Picky Eater

Hey yall!

Hope all has been well!  Things have been great my way! Lots of my co-workers have been seeing the changes in  my body and the progress so that has really made me happy!  I hope you all have been getting some wanted results as well! I still have the hard to get rid of layer on my belly but I can see the abs through the layer so I know they are there haha!

I have had a few readers ask about what to eat when they are very picky eaters as well as meal ideas.  I think there are some basic foods that picky eaters could try it doesn't always have to be something that you can prounounce to be healthy but different foods do keep it fun and gives you variety which helps you stay on track!  Anyway, I have some great links and ideas to help you all with meal ideas and for you picky eaters I hope this helps.

BE SURE TO REMEMBER...

• Watch your portions
• Usually pair a lean protein and complex carb together to keep you fuller longer
• Stay away from sugar, Try stevia or honey instead or Agave Nectar
• Limit the pop and alcohol
• Stay away from too much sugar substitute with stevia and honey when you can
• Avocado is a healthy fat I love to add to my tacos, fajitas, and salads.

Here are some of my ideas for basic meal plans if you are not trying to get to technical or try different foods.  Although a well rounded diet keeps you excited about meals and gives you various nutrients and vitamins.  Variety in color is good especially with veggies! 

I will be honest picky people...learn to like whole wheat products such as pasta and bread.  Barilla Plus is a good brand with enriched nutrition although not whole wheat pasta) or you can find ways around not having bread type things and grains.

My Ideas:

• Staple Healthy Meal: Grilled or baked chicken breast with veggies (if you want carbs add brown rice or a sweet potato).
• Salmon and veggies (broccoli, green beans, cauliflower, etc)
• Tilapia and veggies
• Turkey breast and veggies
• Turkey tacos (when you want cheese get 2% since less fattening)
• Bison patty melt (buffalo that taste just like beef and way leaner) - Eat plain with veggies season with sea salt and cracker black pepper and if you want top with a little mozzarella cheese or eat with half a whole wheat bun..a whole bun if it is a workout day and lunch time).
• Chicken Sausage and sauteed peppers on top of brown rice or in a whole wheat pasta dish with marinara.
• Turkey chili (recipe on the blog....or try bison)
• Turkey spaghetti (recipe on the blog...you can use bison too)
• Omelet with two whole egg whites and one whole egg and add spinach and veggies
• Salad with spinach or romaine lettuce
• Hummus and veggies
• Carrots sticks, string cheese, and wheat crackers (or mulit-seed crackers)
• 
  
• Kale chips FOR RECIPE click here
• Turkey bacon with a boiled egg and piece of fruit 
• Scrambled egg whites (one yolk) with english muffin and turkey bacon for breakfast sandwich
• Parfait (greek yogurt, almonds and chopped strawberries, raspberries or blueberries)
• Oatmeal with honey, almonds, wheat germ or ground flax (can't taste either), dried cranberries or fresh fruit
• Banana and almond butter or peanut butter. My fav is almond butter
• Green Tea
• Boiled Eggs and whole wheat toast
• Peanut butter (2 T) or almond butter with celery or on whole wheat toast or half of large wheat bagel
• Scallops or Shrimp with brown rice and sauteed spinach or salad
• Vinaigrette's are best dressing for salad stay away from the creamier (fattier) dressings
• Black beans are good with the tacos
• String cheese and an apple
• Chicken Fajitas and black beans

The ideas are endless.  I will post again as I get more ideas.  Please view the links for more ideas and recipes.

Healthy Meal Ideas from Breakfast to Dessert!!!

This link is a great one.  A friend posted this on facebook and it has great ideas.  For those that like to try new things and those that are picky eaters.

Did you know tacos with corn tortillas homemade or the hard ones bought from the store are not really bad for you.  In moderation, these are healthy especially when filled with ground turkey. Yum! I love these and was happy to see them on the list.

One of my fav's...PITA PIZZA...is listed on this page too.  I have made these with my own homemade pita bread which is simple and yummy.  The recipe is on my RECIPES page attached to my blog site at the top.  You can buy it or even get the dough fresh from WHOLE FOODS.  I top mine with basic, part skim mozzarella cheese, organic pizza sauce (tomato sauce is good too) and tomatoes.  Sometimes I add turkey pepperoni if I want some meat or add veggies like chopped onion, roasted garlic, mushrooms and green peppers.  This honestly taste like a real pizza and like you shouldn't be eating it.  Now don't go overboard but have this in moderation.

A great healthy dessert is sugar free Jello and light whipped cream.  Honestly, it tastes like the real deal and like you are eating something bad (which makes you feel good inside) but you really aren't.

HEALTHY FOOD IDEAS

This link has good ideas.  It is for children but has ideas adults would be glad to eat. So picky eaters really take a look here.

100 QUICK HEALTHY RECIPES

HEALTHY MEALS FOR THE PICKY EATER
The chicken Caesar wrap looks great and so do the fajitas!

YOU CAN BE PICKY AND HEALTHY! Eat up!

Day 93: MINI SUCCESSES!!!

Hey everyone!!!!

Hope you have been staying active and eating right! I have been doing my best to do so and as I said I have refocused this month to go the extra mile and push harder with my workouts and do my best to not have too many cheat meals!  I usually do great until the weekend and I still don't just over do it but I may have an extra glass of wine or a meal that is not exactly "CLEAN".  I am giving myself until June 1st to get more visble results like more definition in my stomach so I have added more cardio such as kickboxing and boxing which I do 3 days a week and I do my best to do 15 minutes of interval training on the treadmill or elliptical for cardio before I do strength training.  It helps get my heart rate up before I get into my weight training.  I also want more sculpting in my arms and calves and tighten up my thighs and butt (swimsuit season is approaching....have you all thought about that).  I don't understand why wait and do it in the summer when you can start now and really enjoy your results with summer clothes and pool wear!!! So if you are procrastinating...GET ON IT!!!

I posted on a website before and a friend who frequently posts great advice and suggestions for me and others brought it up on my Belly Bulge post.  They have several workouts that you can do at home within 12 minutes.  They are interval type workouts so you can download an interval timer to your phone if you can (I have the Iphone and it has one as well as a tabata timer).  They show you the workouts and then you can do them yourself so maybe write them down or pause write before the next exercise starts because the videos are about 2 to 3 minutes usually.  They have mini workouts for abs, butt and various parts of your body.  NO EXCUSES when you can work out at home.  They have equipment with some exercises so maybe find something to replace it that works out same body part, buy the equipment or find something that can allow you to modify the workout so you can do it.

CLICK HERE IF YOU WOULD LIKE TO VISIT THE WEBSITE.  It also offers fitness tips, exercises, workouts, food ideas, etc.  If you are up for a fitness challenge they post those as well.

Mini Successes

Anyway, my mini success for the day....I FIT INTO SOME JEANS THAT WERE TOO TIGHT TO PULL UP OVER MY THIGHS!!!! I did a little happy dance and everything.  If you have ever had that happen you know the excitement that I felt and probably did your own little jig too. HAHA

So stay focused and celebrate your successes along the way.  It is not always easy or fun but just push through and think about the end result.

WORKOUTS

My workouts this week have been as follows...

Sunday - REST
Monday - Chest and Triceps and interval training on treadmill for 15 minutes
Tuesday - Kickboxing at 5:45 am! It was an hour class! I felt a all energized and happy through the day which was funny since I  woke up so early.  It is good to get cardio in during the morning because it boosts your metabolism and gets it going for the day.
Wednesday - Power Yogo that focuses on full body workout.

I have more strength training this week like legs, and back butt and bi's and I am taking a kickboxing class Friday evening and Saturday morning.  Honestly those boxing classes work my whole body and my body weight at times is resistance with some things we do.  I want to incorporate abs more at home at night too.

I have been taking OH YEAH brand Protein Shakes since they are said to have lower sugar and carbs.  Protein is important after a workout and helps your muscles. 

MEALS

When it comes to my meals I have ate very clean this week.  Some of my meals include mixed spring salad mixed with baby spinach and avocado, tomatoes, a little gorgonzola cheese (not cleanest thing but use small amount to add a little kick) and raspberry vinagerette, salmon, chicken breast on top of salad, steel cut oats, fresh fruits and veggies, string cheese, banana and almond butter, almonds, greek yogurt, almond yogurt (something new and I think I like it), turkey bacon, flax and fiber wheat bread, etc.  These are some things I have ate this week. 

HONEY LIME GLAZE  - I squeezed an entire lime into a bowl and added about 2 -3 tablespoons of honey.  You can taste it to see if you want to add a little more lime or honey.  Stir it up and pour on salmon that is searing in the pan.  I used a little of olive oil so it wouldn't stick to the pan and sprinkled it with some sea salt and fresh cracked black pepper! It was delicious! Try it out when you get time.  It would probably be good on any fish and chicken. SO YUM!!!!

NEW CHANGES

I read an article on belly fat and it suggested a few things that I am trying.

• Cardio activity atleast 4-5 times a week
• No carbs in the evening (if I have any it will be smaller portion)
• Drink lots of water
• Do flexibilty work atleast 2 times a week like yoga and pilates.  Don't underestimate these classes and the power of stretching.  It can also make you work a sweat if you really work hard.
• Eat 6 to 7 small meals a day (which I already do).

WELL THANKS FOR READING AND PLEASE LEAVE A COMMENT AND SHARE WITH ME YOUR THOUGHTS ON THIS OR ANY ADVICE OR SUGGESTIONS!

Day 91: TABATA...Effective and Time Efficient Workouts

http://maxxxpower64.blogspot.com/2012/02/tabata.html

Hey everyone!

You know I have been dabbling in all sorts of things from weight training to running, from pilates to boxing...well I have been told by a few people to look into TABATA.  It is where you do an exercise for 20 seconds and rest 10 seconds and repeat this for a total of 4 minutes.  I downloaded a timer on my Iphone that beeps and everything so I know when it is time to rest and time to workout.

This style of workout is a type of (HIIT) interval training just like when I wrote about doing cardio interval training.  You go at a high intensity with as many reps as you can in the allotted 20 seconds and then you get 10 seconds rest and repeat 8 times.  It is said to be highly effective and great perk from it is it does not take too long to get done!  This is great for those who don't have much time to hit the gym or want to do home workouts.

Here are a few suggested workouts from my sister and then a friend.

Plan 1:  tabata jump rope/squat/sit ups/pushups/shoulder presses

Plan 2: mountain climbers, pushups(whatever variation you want to do), star jumps, flutter kicks, steam engines, military press/overheadclaps/elbow in prayer lifts, planks, and side leg lifts.

You are able to pick and choose whatever workouts you want.  If you don't know what the exercises listed above are you can always google them or just do TABATA with exercises you are familiar with.  Yesterday I did a few ab exercises and calf raises to try it out.  It was intense but I liked how quick it was over and how I could really feel the intensity of it like I really did something! HAHA!

I viewed some different TABATA workouts and made this little circuit up. Now don't go hurting yourself! Take your time and figure out what works best for you and your body.

Plan 3:

Jack-Leg Knee Crunch where you raise arms and one leg and change each rep.

Push Up and Jump In

Squat Sit and Raise Arm with Kettlebell as you sit into squat

Soldier Squat - Hands on head and squat fast with chest up and sit into it

Dumbell Back Row - Bend slightly forwards with knees bent softly and pull dumbells towards back

Sprinting in place

Take a look at these videos to get a visual on what I am talking about.  

TABATA KETTLEBELL WORKOUT VIDEO

Mountain Climbers and Burpees VIDEO

TABATA ARM WORKOUT

BELLY FAT TABATA WORKOUT

This Tabata workout is exactly the kind of cardio you want to do to burn belly fat. This workout can be done at home in 20 minutes and burn 9 times more fat than 60 minutes of traditional cardio. This kind of workout is especially good for helping moms burn belly fat or lose baby belly fat.

15 EXERCISES to do with TABATA

TABATA WORKOUT VIDEO! 28 MINUTES! You can do this at home!

I can't wait to start and let you know how it goes.

Also, I have read you should not do TABATA more than 2 times a week or atleast not back to back.

If you have done TABATA or have questions!  Please comment with an questions and ideas! 

Until next time folks! Let me know if you try TABATA and how you liked it.

Day 90: Refocusing

Hey everyone!

Today's post is about some thoughts I have had as I continue my journey towards this healthy lifestyle.  I actually think it is my lifestyle now.  I don't indulge in fast food and make as many poor choices when it comes to what I eat.  I do have treat meals and have a drink or two occasionally but I don't go overboard.  I am pretty proud of that.  I am coming up on 100 days of changing my lifestyle towards a healthier one and it has been great.  I want to refocus just to make sure I am doing everything as good as I can.  I get so many workouts and ideas I go on overload sometimes so I need to sit and just plan it out and get it together.  Refocusing is important in your personal life as well.  Sometimes it is good to just sit back and reflect and reevaluate your life in various aspects such as career, education, friends, relationships and all sorts of things.  It helps you grow!  I have been doing alot of that and I it has helped me be way more happier and look at things in a different perspective.  So if you can make the time to do that I would highly suggest it!  Change can be good so embrace it, and if it is not what you want roll with the punches and figure out how to make it work in your favor! There is a plan for all of us so just keep the faith.

As I plan to refocus and continue to dedicate myself towards my new lifestyle.  I plan this month to focus on gaining more lean muscle and lose excess fat around my thighs, arms and belly.  I have currently joined a boxing gym! A workout and sport that I truly love and may not have found this out if I wasn't dabbling in a little bit of everything when it comes to my workout routines.  I also plan to incorporate Tabata workouts in my routine atleast once to twice a week along with my strength training (i love the weights and don't want to miss out on them).  I found a gym that has 5:30 am classes which is perfect for me to get to work on time.  The cool thing about these classes is that they are usually full body workouts. We begin with a warm up that uses cardio such as running and jump rope, we do squats and core exercise throughout and at the end of the workout, and when we are hitting bags and sparing with the trainer we are working out arms, shoulders and since it is so intense we are sweating as if doing more cardio.  I ABSOLUTELY LOVE IT!!!!! So I will be there alot but the days I go there in the morning, I still plan to strength train in the evening and do upper body or lower body with weights and what not.
When I start Tabata I am going to write out a few workouts and do those.  If you don't know what Tabata is I suggest you youtube it.  It is an exercise done in 4 minutes and you do as many reps in 20 seconds as you can and take 10 seconds rest and continue for 4 minutes.  It is highly effective and takes less time!  Who doesn't want to get a workout done quicker.  I know with my crazy jam packed days that workout will be awesome!!!!  I want to buy a medicine ball and kettleball, I already have a stability ball, resistance bands and some dumb bells for home workouts. My bf thinks i'm addicted lol and maybe I am but I actually really like to workout now yes I have times when I am tired but I go anyway and feel way better that I stuck to my plan and go.

I am incorporating protein shakes now.  I got a low carb and sugar brand called Oh Yea.  This will be to put protein in my body after my workouts so that it can help my muscles out and all that.  I am refocusing to be stricter with my food.  This will really help me get the calories I need also.

I thank everyone that has supported me through this so far and I look forward to the results over the next two months.  All the advice and suggestions have truly been helpful.  This week I will be posting some ideas for Tabata workouts if you want to try.  It actually can be done with any exercise you want.

Thanks for reading!