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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Wednesday, January 29, 2014

Bodyrock/Daily HIIT January 2014 - 30 Day Challenge

The DailyHIIT started a new challenge at the beginning of January and I'm excited to give it a try. It's back to the old format so I plan on adding rounds to make them longer. Click on the day number to view the link on their website.

Day #1
10 seconds rest & 50 seconds work as below for 12 rounds. You will Complete the following 4 exercises 3 times through. (plank for the 10 second rests). I added skipping every second exercise to make it longer and for some extra cardio. I did 5 rounds for a 30 minute workout.

Workout Breakdown:
1. Push Up & Spider Touch – (L&R Alternate) - 8, 8, 8, 8, 8
2. Forward & backward Lunge & Jump - Left Leg – using the Sandbag - 7, 8, 9, 10, 8
*skipping
3. Forward & backward Lunge & Jump – Right Leg – using the Sandbag - 8, 7, 7, 8, 9
4. C Sit Rope Pull Abs - 32, 30, 34, 38, 29
*skipping
----------------------------------------------------
Day #2
10 seconds rest & 30 seconds work. You will Complete the following 7 exercises twice through. *I did 5 rounds for a 30 minute workout.

Workout Breakdown:
1) Squat + Sandbag Press - using the Sandbag - 11, 10, 10, 9, 9
2) Burpee + Row - using the Sandbag - 8, 6, 7, 8, 7
3) Side Plank Leg Lift & Through L - 6, 6, 5, 7, 7
4) Side Plank Leg Lift & Through R - 6, 7, 7, 6, 8
5) Skipping -
6) Single Leg Thrusts R - 8, 8, 9, 7, 8
7) Single Leg Thrusts L - 11, 11, 11, 12, 11
8) Sandbag Swings using the Sandbag - 14, 13, 13, 12, 12
9) Plank Walk Out - 6, 6, 6, 5, 6
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following 6 exercises twice through. *I did 5 rounds for a 30 minute workout and did not do the planking for the 10 second rest.

Workout Breakdown:
*Rest: Plank*
1) Elbow Ups - 11, 10, 11, 13, 10
*Rest: Plank*
2) Double High Knees -
*Rest: Plank*
3) Burpee + 2 Push-ups + 2 Knee-ups – using the Dip Station or Equalizer - 4, 4.5, 4, 3, 3.5
*Rest: Plank*
4) Double High Knees -
*Rest: Plank*
5) Superman Swings - 9, 12, 11, 11, 12
*Plank*
6) Double High Knees -
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Front/Back Lunge – Using the Sandbag
2) Front/Back Lunge – Using the Sandbag
3) Plank & Knee In - Using the Dip Station
4) Dip Station Crunch – Using the Dip Station
5) Jumps
6) Reverse Plank
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Power Push Ups
2) 180 Long leap
3) Plank Leg Lift & Kick Out
4) 10 Switch Mountain Climbers & 10 Bike Abs
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Plie Squat & Lift & Press – Using the Sandbag
2) Skipping
3) Walking Push-Up’s
4) Skipping
5) Single Leg Deadlift - Using the Sandbag
6) Single Leg Deadlift - Using the Sandbag
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
*Mountain Climbers*
1) 180 Ninja Jump Tucks
*Mountain Climbers*
2) Bent Body Pushups
*Mountain Climbers*
3) Lateral Touch Towns
*Mountain Climbers*
4) Plank Kick-Out
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Lateral Lunge & Cross – Using the Sandbag
2) Lateral Lunge & Cross – Using the Sandbag
3) In & Out Plank Jumps – High To Low
4) Pop Squat
5) Pull- Ups – Using the Dip Station or Equalizer
6) Floor Wide Leg Frog jumps
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
#squat
1) Roll Back Burpee with Jump Tuck
#squat
2) Side Lunge & Low Squat Jump – Using the Sandbag
#squat
3) Walking Dragon
#squat
4) Crunch Reach
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Front Squat & Tricep Overhead – Using the Sandbag
2) Shoulder Tap Plank
3) Deadlift & Row – Using the Sandbag
4) Skipping
5) Side Plank Lifts – Left Side
6) Side Plank Lifts – Right Side
----------------------------------------------------
HIIT dance or yoga, or both!
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
#high knees
1) Krav Burpees - Using the Sandbag
#high knees
2) Jump Squat Kick Out – Using the Sandbag
#high knees
3) 3D Push-Ups
#high knees
4) 2x V Ups
----------------------------------------------------
Day #16
rest day
----------------------------------------------------
Day #17
10 seconds rest & 50 seconds work. You will Complete the following exercises 2 x through.

Workout Breakdown:
#Plank
1) Side to Side Hops – Using the Sandbag
#Plank
2) 2 x Rows & 2 x push-ups - Using the Sandbag
#Plank
3) In & Out Jump Squats - Using the Sandbag
#Plank
4) 3 x Plank Jacks & Feet Clap
#Plank
5) 1 Arms Mountain Climbers
#plank
6) 1 Arms Mountain Climbers
----------------------------------------------------
Day #18
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) 1 Leg Elevated Lunge – Left Leg – using the Equalizer or DipStation
2) Core Knee In - using the Equalizer or Dip Station
3) 1 Leg Elevated Lunge – Right Leg – using the Equalizer or Dip Station
4) Tricep Dips – using the Equalizer or Dip Station
5) Mountain climbers - using the Equalizer or Dip Station
6) Hip Thrusts - using the Equalizer or Dip Station
----------------------------------------------------
Day #19
rest day
----------------------------------------------------
Day #20
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
*Double High Knees*
1) Push Up Squat
*Double High Knees*
2) Knee Up Leg Over Lunge - using the Equalizer or Dip Station
*Double High Knees*
3) Push Back Push Ups
*Double High Knees*
4) Ab Swimmers
----------------------------------------------------
HIIT dance or yoga, or both!
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
1) Over The Shoulder - using the Sandbag
2) Twist – using the Sandbag
3) Burpree
4) Plank Hold & Pull Through – using the Sandbag
5) Front Hold Lunge Left Leg - using the Sandbag
6) Front Hold Lunge Right Leg - using the Sandbag
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown:
*Plank*
1) Surfers
*Plank*
2) Pull Ups – Using The Equalizer or Dip Station
*Plank*
3) One Arm 1/2 Bupree
*plank*
4) Leg Drop & Hip Lift & Toe Touch
----------------------------------------------------
Day #25
HIIT dance or yoga, or both!
----------------------------------------------------
rest day\
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown: .
*Side to Side Hops*
1) Pendulum
*Side to Side Hops*
2) Power Blumpkin Walk (Crap Walk & Toe Touch)
*Side to Side Hops*
3) Low Step Backs - Using the Sandbag, or TBar Weights
*Side to Side Hops*
4) Wall Touches
----------------------------------------------------
Day #28
yoga
----------------------------------------------------
Day #29
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.

Workout Breakdown: .
*Mountain Climbers*
1) Spiderman Kick Through
*Mountain Climbers*
2) Frogs
*Mountain Climbers*
3) Superman Push Ups
*Mountain Climbers*
4) Rope Pulls
----------------------------------------------------
Day #30

Tuesday, January 28, 2014

Pre Mexico lunches


I'm heading to Mexico next week on Monday so I need to do some last minute damage control. Healthy lunches all week and lots of veggies! Here's what I've been taking to work this week:

Morning snack - plain non-fat Greek yogurt and fruit salad (melon, grapefruit, orange, blueberries, apple, and banana)

Lunch - salmon, steamed broccoli, and yams (first picture)

Afternoon snack - if I'm hungry in the afternoon I'm bringing the sweet kale salad I've become addicted to. It's so good. Where I live you can only buy it at Costco and Superstore.


I have the rest of the Bender challenge scheduled to post on my facebook page every day. I'm getting really good results from it, I hope you are too!

Thursday, January 16, 2014

30 day Melissa Bender Challenge

Here is the link for the 30 Day challenge by Melissa Bender. I'm on day #13 and I love her workouts so far. They're a nice change up from Bodyrock and there are new moves and I notice a huge difference in my core already. Click on the Day # to link to Melissa's blog to watch the video.

I wasn't going to post my results but decided I'd like to keep track on here too.

Day #1
Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees - 146
2. Spiderman Push-ups - 10
3. Russians - 40 (10 lb hand weight)
4. Warrior Deadlift (right) - 9 (25 lb sandbag)
5. Warrior Deadlift (left) - 10 (25 lb sandbag)
6. Mountain Climbers - 100
7. Temple Tap Abs - 24
8. Frog Hopper - 10
9. Curtsy Lunge Kick (right) - 13
10. Curtsy Lunge Kick (left) - 14
11. Burpee - 8
12. Heel Tap Plank - 12
13. Plank Pop-Up - 8
14. Plie Squat - 20
15. High Knees - 146


Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 Reps, 60 seconds *I did this one, twice through and it took me 26:20

Repeat 1-3X

1. Plank Pull (10 lb hand weight)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)


All Levels: Max reps during each interval. (60 seconds, 30 second Burpees) *I did this format. I didn't keep track of my reps because there was no rest period.
or
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee


Intervals:
50 Seconds Max Reps, 10 Seconds Rest

1. Push-up Jacks - 13, 12
2. Jump Squat - 25, 25
3. High Knees - 134, 124
4. Plank Tap (right) - 20, 16
5. Plank Tap (left) - 21, 17
6. High Knees - 106, 112
7. Hip Thrust (right) - 17, 14
8. Hip Thrust (left) - 16, 16
9. High Knees - 138, 122
10. Lunge Jump - 28, 28
11. Burpee - 8, 7
12. High Knees - 124, 128
13. Super Taps - 62, 74
14. Leg Circles - 10, 10
15. High Knees - 130, 128


Intervals:
50 Seconds Max Reps, 10 Seconds Rest

Repeat 1-3X

1. Overhead Squat - 19
2. Lunge Jump - 24
3. Hip Thrust (right) - 17
4. Hip Thrust (left) - 17
5. Plie Jump - 25
6. Down Dog Push-up - 11
7. Dips - 9
8. Leaning Plank - 5
9. Plank Press - 9
10. Bridge - 1
11. Frogger - 13
12. Heel Tap Abs - 12
13. Hip Lift/V-Up - 9
14. Elbow Tap Side Plank (right) - 11
15. Elbow Tap Side Plank (left) - 13


Repeat 1-3X, 10 reps per exercise
*I did twice through and it took me 22:56

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl


Max Reps 50 seconds, 10 seconds rest between exercises
1-3 rounds *I did two

1. Mountain Climbers - 114, 96
2. Jump Squats - 28, 26
3. High Knees - 138, 136
4. Lunge Jumps - 25, 24
5. Russians - 32, 30
6. High Knees - 122, 128
7. Frogger - 12, 11
8. Plie Jumps - 20, 20
9. High Knees - 110, 110
10. Hip Thrust (right) - 15, 18
11. Hip Thrust (left) - 18, 18
12. High Knees - 134, 126
13. Pendulum Hop - 20, 27
14. Burpee - 7, 7
15. High Knees - 118, 136


*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps *I did one round and a T25

Repeat 1-3X

1. Squat Rotation - 14 *10 lbs hand weight
2. Sumo Squat Kick - 14 *25 lbs sandbag
3. Weighted Bridge - 11 *10 lbs hand weight
4. Ninja Tuck Jump - 7
5. Chair Pose Side Kick - 17
6. Plank Jack Frogger - 17
7. Twisting V-Up - 18
8. Mountain Climber -86
9. Tick Tock Abs - 8
10. Plank Leg Lift - 15


Beginner: 10 reps (30 seconds)
Intermediate: 15 reps (45 seconds)
Advanced: 20 reps (60 seconds) *took me 23:09

1. Burpee -
2. Side Plank Drop with Leg Lift (right)
3. Side Plank Drop with Leg Lift (left)
4. Bicycle (timed)
5. Walking Pushups
6. Table Kick (right)
7. Table Kick (left)
8. Jump Squat
9. Down Dog Step (right)
10. Down Dog Step (left)
11. High Knees (timed)
12. Lunge Kick (right)
13. Lunge Kick (left)
14. 3 Part Abs
15. Knee Plank


All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest.
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest

1. High Knees - 136, 140
2. Flying Pigeon (right) - 12, 12
3. Mountain Climber - 92, 80
4. Flying Pigeon (left) - 9, 13
5. Russians - 39, 34 *left to right = 1
6. Frog Hop Squat - 11, 13
7. High Knees - 128, 130
8. Down Dog Lift - 13, 14
9. Mountain Climber - 76, 78
10. Squat Planks - 9, 9
11. Russians - 72, 60
12. Reverse Crunch Rotation - 15, 19
13. High Knees - 124, 126
14. Knee Drop Plank - 18, 19
15. Mountain Climber - 80, 72


All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.

1. Curtsy Lunge Hop - 11, 11
cardio: high knees

2. Mountain Climber Hop - 7, 8
cardio: burpee

3. Angel Abs - 21, 19
cardio: high knees

4. Sumo Pushups - 10, 10
cardio: Jumping Jacks

5. Leg Series (right) - 17, 15
cardio: high knees

6. Leg Series (left) - 18, 18
cardio: burpee

7. Temple Tap Abs - 27, 29
cardio: high knees

8. Frogger Crunch - 9, 8
cardio: Jumping Jacks

9. Chair Twist - 22, 23
cardio: burpee

10. Prone Heel Tap - 54, 59
cardio: burpee


All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees - ?, 110
2. 3 Way Frogger - 7, 6
3. Lunge Jump - 36, 30
4. Burpee - 7, 7
5. Hip Lift - 20, 18
6. Bicycle  - 27, 24 *L+R = 1
7. Side Plank Hip Lift (right) - 16, 16
8. Side Plank Hip Lift (left) - 20, 19
9. Jump Kick (right) - 24, 17
10. Jump Kick (left) - 19, 17
11. Surfer Burpee - 12, 12
12. Knee Drop Plank - 17, 20
13. Knee Slap Squat - 12, 11
14. Twisting Scissor - 17, 17
15. High Knees - 120, 120


Day #15
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees - 130, 130
2. Frogger - 11, 10
3. Lunge Kick (right) - 19, 18
4. Lunge Kick (left) - 21, 18
5. Jumping Jacks - 46, 50
6. Jump Squat - 21, 21
7. Mountain Climbers -86, 90
8. Plie Jump - 20, 21
9. Plank Jack - 36, 32
10. Ninja Jump - 5, 6
11. Burpee - 8, 9
12. Low Jack - 20, 23
13. Side Step Up (right) - 17, 17
14. Side Step Up (left) - 19, 16
15. Twister - 13, 16


Day #16
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises.

1. Split Squat (right) - 14, 13
2. Split Squat (left) - 13, 14
3. Jump Squat - 22, 22
4. High Knees (L&R=1) - 61, 68
5. Bicycle (L&R=1) - 24, 29
6. Leg Lift/Hip Lift - 14, 12
7. Knee Drop Plank - 17, 18
8. Frogger - 19, 20
9. Dips - 13, 14
10. Walk the Plank Pushups - 5, 6
11. Decline Rows - 16, 16 *with 5 lb hand weights
12. Squat and Curl - 15, 14 *with 5 lb hand weights 
13. Stretch Back - 1
14. Forward Fold - 1
15. Pigeon (right) - 1
16. Pigeon (left) - 1


Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body.

1. Decline Pushups - 11
2. Double Squat Jump - 17
3. Burpee - 8
4. Reverse Hook Crunch - 13
5. Spiderman Plank (L&R=1) - 11
6. Frogger - 13
7. Lunge Jump - 24
8. Surfer - 31
9. Single Leg Frogger - 12
10. Temple Tap Abs (L&R=1) - 16
11. Frog Hopper - 9
12. Curtsy Lunge Kick (right) - 17
13. Curtsy Lunge Kick (left) - 16
14. Rotating Side Plank Crunch - 10
15. Squat Twist - 26


Day #18
Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period

1. Jump Rope - 66, 66
2. Oblique V-Up (right) - 22, 22
3. Oblique V-Up (left) - 25, 23
4. Leg Lift Toe Touch - 11, 12
5. Temple Tap Abs - 14, 18
6. Jump Rope - 65, 65
7. Cheek to Cheek Plank - 12, 12
8. Side Plank Hip Lift (right) - 22, 17
9. Side Plank Hip Lift (left) - 22, 20
10. Heel Tap Abs - 13, 10
11. Jump Rope - 65, 63
12. Tricep Leg Lifts - 12, 16
13. Bicycle Abs - 32, 32
14. Scissor Reach - 11, 13
15. Angel Abs - 12, 18
16. Jump Rope - 68, 71

Day #19
All Levels: Max reps during each 50 second interval, with 10 seconds of rest in between.

Round 1: Cardio
1. In/Out Squat Jump
2. Step-up (right)
3. Step-up (left)
4. Warrior 3 Touch Down
5. Jump Up

Round 2: Abs
1. Half Get up/Crab Reach (with 10 lb kettle bell)
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-up

Round 3: Arms
1. Rolling Pushups
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Round 4: Legs/Butt
1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

Day #20
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps *took me 23:41 for 2 rounds

Repeat 1-3X

1. Side Frogger
2. Narrow Stance Squat
3. Angel Abs
4. Side Step Up Kick (right)
5. Side Step Up Kick (left)
6. Balanced Bicycle
7. 3 Point Side Tap (right)
8. 3 Point Side Tap (left)
9. Plank Lift


Day #21
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps *took me 32:10 for 2 rounds

Repeat 1-3X

1. Mountain Climber Pushups
2. Temple Tap Abs
3. Lunge Curl (right)
4. Situp Tap
5. Lunge Curl (left)
6. Stability Ball Chest Fly
7. Weighted Heel Tap Abs
8. Reverse Plank Step Out
9. Tricep Extension
10. 3 Part Abs


Day #22
10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast
1. Cross Jacks - 50
2. Frogger - 26
3. Russian Kicks - 33
4. Lunge Jumps - 23
5. High Knees - 66

Round 2: Sculpted Arms, Shoulders and Back
1. Reverse Push-up - 10
2. Dips - 12
3. Plank Rows (with or without push-up) - 13
4. Chair Curl - 12
5. Decline Spiderman Push-up - 7

Round 3: Toned Glutes and Legs
1. Squat Jump - 27
2. Hip Thrust (right) - 19
3. Hip Thrust (left) - 19
4. Box Jump - 10
5. Burpee - 8

Round 4: Tighter Core
1. Russian Twist - 16
2. Hip Lift - 15
3. Mountain Climbers - 45
4. Temple Tap Abs - 20
5. Knee Tap Plank Jacks - 16

Wednesday, January 8, 2014

First week of the 30 day challenge

How is everyone doing with the challenge? I've been a bit behind because I have taken a few extra rest days. I'm hoping to workout tonight but some health issues have prevented me the last few days. I am on Day 8 of the Melissa Bender challenge - the plank and jump rope video. This looks like a killer and I can't wait to do it :)

Did you make New Year's resolutions? How are you doing with them? I don't make New Year's resolutions because you can make changes any time of the year, any day of the week. It doesn't take a new year to become a better you!

If you're following the challenge let me know how you're doing! And remember I post the workout daily on my facebook page.

Thursday, January 2, 2014

A New Year, A New You: How to get started :)

I hope everyone had a great New Year's Eve. I had a quiet evening: went for drinks at my boyfriend's friends' place and then to the Keg for a late dinner of steak and yumminess. Got home around 11 and the boyfriend was sleeping within a few minutes lol. I refused to go to bed before midnight so I found a countdown on TV, wished him a happy new year and crawled into bed at 12:05AM haha.

I had a friend message me asking me for some tips so I'm dedicating this post to her and anyone else who wants to start making changes and steps towards a better and healthier you.

First, I want to share my favorite websites for free workouts - no excuses. Also, most of them don't require equipment and are under 20 minutes. They are all great resources for food and recipe ideas as well.

Fitness Blender - www.fitnessblender.com
Millionaire Hoyhttps://www.youtube.com/user/yaboymillhoy
The Fitness Marshallhttps://www.youtube.com/user/TheFitnessMarshall
Zuzka Light - www.zuzkalight.com
Bodyrock - www.bodyrock.tv
Daily HIIT - www.dailyhiit.com
Melissa Bender - www.benderfitness.com
Chelsea - www.vivacefitness.com


My friend has a blog where she has recorded videos for beginners if you find that the above links are too intimidating. Her blog is http://lovesimply.sarahdmusic.com/ Don't be fooled though, her workouts still kick your ass ;)

For more food ideas check out my recipe tab. As I've mentioned before I love Michi's ladder, a tool from Beachbody. It's very helpful to plan balanced meals and snacks. I also found that using a calorie tracker such as My Fitness Pal will help you get on the right track and make you more aware of how many calories you are burning and how many you're consuming. It's quite an eye opener because there are many things I thought were healthy that were full of sugars and empty calories.

Check out the Fitness and Health information tab for some other great links from magazines that I've found over the last year. There are so many resources out there!!! And it's incredible how many magazines publish information on their website for you to use without having to subscribe to their magazine.

After a year and a half of this amazing and rewarding lifestyle here are some tips that I'd like to pass along:
  • Prepare at least your lunches for the week on Sunday (or whatever day works for you)
  • If you have the time, prepare your snacks and dinners for the week as well (no excuses if healthy food is ready for you to grab in the fridge)
  • Allow yourself to have treats IN MODERATION. If you cut yourself off completely you risk losing control, binging, and then feeling awful. Have a treat here and there, again, in moderation.
  • Make the time to workout. If this is a priority you should make it a priority. I workout as many days of the week as I can because I never know when I won't be able to after work. When I work early shifts I workout after work. When I work late shifts I workout before work.
  • Results take time. Don't give up because you don't see a change on the scale or your body. It took time to gain the weight so it's going to take some time to lose the weight.
  • Just because you worked out today doesn't mean that you're 'allowed' bad food. You're not a dog, don't reward yourself with food. **FOOD IS FUEL FOR YOUR BODY, NOTHING ELSE**
  • Drink lots of water and cut out pop - even juice has a lot of sugar. I really only drink water and coffee with cream. I only drink diet pop if it has alcohol in it ;)
  • Try to eat veggies with every snack and meal.
  • REMEMBER: finding what works for you takes time. Everything I post on here is what works for me and may not necessarily work for everyone. Tweak your diet and exercise after 2 weeks if you're not noticing a change in how you feel. Some people prefer 3 large meals a day whereas I prefer 3 smaller meals and 2 snacks throughout the day.
  • If you find that these are too many changes, try incorporating one or two of these into your life a week or 2 at a time. Drastic changes can be intimidating and overwhelming. Try starting with drinking more water and concentrating on what you're eating before you start adding exercise in. I lost 8 pounds by tracking my calories before I starting working out.
  • My last tip: Try not to eat after dinner. This was probably the hardest habit for me to break. I love eating cereal before bed. But your metabolism slows way down when you're sleeping so eating before bed can damper your results.
I hope this is useful and if you have any questions please respond to this post or can you message me on my Facebook page.

-- Kelsey