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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

Thursday, July 31, 2014

Fruit salad


Yesterday when I was grocery shopping I decided I'm going to have fruit salad for my purple containers. I'm still having a really hard time saying no to bad foods but I'm trying to stick to the 21 day fix meal plan as best as I can.


Fruit salad is my favorite way to eat fruit because you get to eat a bunch of different fruits at once - you don't have to decide if you want a banana OR an apple. These are my favorite fruits for fruit salad. I should have grabbed a melon (cantaloupe or honeydew) but that'll have to wait until next time. I love the combination of oranges and grapefruit, the citrus just adds that something something to it and prevents the apples and bananas from turning brown.

Ingredients:
  • 1 banana
  • 1 gala apple
  • 1 orange
  • 1 grapefruit
  • 1 1/4 c grapes
  • lemon juice



I like to cut my fruit into fairly small pieces so I can have a bit of everything in every spoonful :) I cut the banana in half lengthwise and then cut into slices.


Cut the apple in half, then into quarters. I cut each quarter into three slices and chop into smaller pieces.


You can peel and cut the orange the 'chef way' but I don't mind the membrane so I just peel it normally, divide the segments, and then cut into small chunks.


I find the membrane of grapefruit bitter so I cut it the 'chef way' and then cut the segments into small chunks.


Add your grapes and voila! A beautiful and delicious fruit salad! Add some lemon juice for extra taste and serve by itself or add some granola or whipped topping or whatever your heart desires.



Bon appetit!




Thursday, July 24, 2014

Melissa Bender 30 Day Sculpted Abs Challenge

In May I started Melissa Bender's 30 day sculpted abs challenge. I haven't finished it but I have about half left so I'm going to finish them and then I want to finish the rest of the free ZWOW's since I made it up to ZWOW #52. Here are the links to the videos and the workout breakdowns!

Day #1
All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise. right plank step - 18

left plank step - 17
up dog/down dog - 6
bicycle abs - 64
toe tab sit up - 8
cross plank right - 14
cross plan left - 15
bicycle boat - 20
temple tap abs - 18
knee tap plank crunch - 10

Day #2
All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. high knees - 67

burpee - 10
lunge kick right - 20
lunge kick left - 21
mount climbers - 44
1 leg hip thrust right - 18
1 leg hip thrust left - 20
speed skater - 40
jump squat - 26
plank jack - 31
single leg stand right - 11
single leg stand left - 9
hip lift/leg lift - 12
temple tap abs - 19
frogger - 20

Day #3
All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.

bike abs - 42
wide burpee - 14
oblique toe reach right - 20
oblique toe reach left - 20
super fly girl - 15
Russian kicks - 34
heel tap abs - 10
walk the plank - 13
three part abs - 10
mountain climbers - 44

Day #4
(no video)

Day #5
completed one round in 8:53
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

completed two rounds in 20:33
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Froggers
2. Twisting V-Up
3. Sumo Pushups
4. Lunge Jumps
5. Knee Cross to Elbow (right)
6. Angel Abs
7. Knee Cross to Elbow (left)
8. Side Plank Twist (right)
9. Side Plank Twist (left)
10. Curtsy Lunge Twist

completed in 24 minutes
Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks - 62
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee - 12
10. Russians - 44

Round 2:
1. High Knees - 76
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers - 55
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees - 77

I did 50/10 intervals instead of 20 reps per
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X.

1. Heel Tap Squat Jump - 26, 25
2. 1 Leg Side Lift (right) - 28, 25
3. 1 Leg Side Lift (left) - 24, 25
4. Table Crunch - 15, 16
5. Rock the Boat Pose - 11, 11
6. Heel Press Plank (right) - 20, 27
7. Heel Press Plank (left) - 24, 27
8. Twisting Situp - 12, 15
9. Crunch Tap - 10, 12
10. Side Step Reverse Plank (Reverse Windshield Wiper Plank) - 22, 26


*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

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.
Repeat 1-3X

1. Frogger - 14, 12
2. Heel Tap Abs -
3. Plank Knee to Elbow - 16, 15
4. Snow Angel V-Up - 13, 15
5. Heel Tap Plank - 16, 14
6. Temple Tap Abs - 20, 21
7. Mountain Climber - 42, 42
8. Hip Lift Hook - 9, 13
9. Shoulder Tap Pushups - 9, 8
10. Reverse Plank Leg Lift - 18, 19
11. Cross Donkey Kick - 12, 11
12. Singel Leg Boat Kick - 33, 33
13. Plank Crunch Pushup - 7, 7
14. Side Plank Hip Lift (right) - 17, 16
15. Side Plank Hip Lift (left) - 17, 18

Day #11
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Scissor Situps - 17
2. Extended Heel Tap - 17
3. Lift and Tuck - 7
4. Balanced Side Crunch (right) - 20
5. Balanced Side Crunch (left) - 20
6. Hip Lift Circle - 12
7. Bicycle - 26
8. Reverse Crunch - 21
9. Side V-Up (right) - 25
10. Side V-Up (left) - 25

completed in 15:27
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. Boat Tap
2. Frogger (timed)
3. Leg Circle Situps
4. Plank Jump (timed)
5. Reverse Double Situp
6. Plank Jack (timed)
7. Oblique Leg Raise (right)
8. Oblique Leg Raise (left)
9. Cheek to Cheek Plank (timed)
10. Superman Crunch Twist

completed in 20:07
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

completed in 20:27
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Mountain Climber
2. Side Plank Getup (right)
3. Side Plank Getup (left)
4. Lift, Tap, Reach Situp
5. High Knees
6. Table Heel Rock
7. Reverse Bicycle
8. Decline Mountain Climber
9. Side Crunch Reach (right)
10. Side Crunch Reach (left)
11. Row the Boat

10/50 Second Intervals
Repeat 1-3X

1. 3 Park Abs
2. Temple Tap Abs
3. Crescent Plank (right)
4. Crescent Plank (left)
5. Heel Tap Abs
6. Angel Abs
7. Plank Crunch
8. Russian Twist
9. Elbow Tap Hip Lift (right)
10. Elbow Tap Hip Lift (left)
11. Boat Lift
12. Slow Mountain Climber
13. Leg Scissor
14. Tricep Leg Lift
15. Cheek to Cheek

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Jack
2. Pendulum Squat
3. Temple Tap Abs
4. Pendulum Hop
5. Plank Crunch Pushup
6. Twisting Sumo Squat
7. Weighted Leg Lift Abs
8. Star Tap
9. Crab Toe Touch
10. Runner's Lunge Twist

Beginner: 10 reps, 30 seconds static exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Burpees
2. 1 Minute Plank
3. Angel Abs
4. Reverse Plank
5. Tricep Dips
6. Extended Supine Stretch
7. V-Up with Hip Lift
8. Left Side Oblique Plank
9. Left Hip Drop
10. Right Oblique Plank
11. Right Hip Drop
12. Up Dog
13. Dive Bombers
14. Flat Back
15. Prone Heel Taps
16. Burpees

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X

1. Jump Rope (60 seconds)
2. Weighted Squat Twist
3. Mountain Climber
4. Back Extension
5. Jump Squat
6. Heel Tap Leg Lift
7. Frogger Pushup
8. Super Starfish
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)
11. High Knees

Day #20
Beginner: 10 reps, 30 second cardio intervals
Intermediate: 15 reps, 45 seconds cardio
Advanced: 20 reps, 60 seconds cardio

*Timed Cardio Burst between each exercise.n

1. Situp Crunch
2. Sumo Pushup
3. Heel Tap Leg Lift
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Prone Heel Lift
7. Leg/Hip Lift
8. Knee Drop Plank
9. Bicycle
10. Clockwork Plank

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Unless otherwise noted.

Repeat 1-3X, or complete as many rounds as possible for time. I will time my workout and share the number of rounds this evening.

1. 5 Burpees
2. 1 Leg Plank Pulse (right)
3. 5 Burpees
4. 1 Leg Plank Pulse (left)
5. 5 Burpees
6. 3 Way Plie Pulse
7. 5 Burpees
8. Leg Lift/Hip Lift
9. 5 Burpees
10. Side Plank Pulse (right)
11. 5 Burpees
12. Side Plank Pulse (left)

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
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Mountain Climbers
2. Twisting Sumo Squat
3. Side Plank Leg Lift (right)
4. Side Plank Leg Lift (left)
5. Mountain Jumper
6. Flutter Abs
7. Stability Ball Backbend Situp
8. Table Pose Kick
9. Twisting Starfish Situp
10. Three Part Abs

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

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

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

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

1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Beginner: 10 reps, 2 Burpees
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees

*Cardio Warm Up

1. Frogger
-Burpee
2. Jump Squat
-Burpee
3. Mountain Climber
-Burpee
4. Lunge Jump
-Burpee
5. Russian Kick
-Burpee
6. Surfer
-Burpee
7. Push-up Jack
-Burpee
8. Ninja Jump
-Burpee
9. Pendulum Hop
-Burpee
10. Low Jacks
-Burpee

*Cardio Cool Down

Beginner: 10 reps, 30 second timed exercises
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
Repeat 1-3X

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Beginner: 10 reps, 30 second timed intervals
Intermediate: 15 reps, 45 second intervals
Advanced: 20 reps, 30 second intervals

*High Knees and Mountain Climbers are timed intervals

1. High Knees
2. 1 Leg Lifted Bridge (right)
3. Mountain Climber
4. 1 Leg Lifted Bridge (left)
5. High Knees
6. 1 Leg Jumping Pushup (alternating legs)
7. Mountain Climbers
8. Heel Tap Abs
9. High Knees
10. Supergirl
11. Mountain Climber
12. Lunge to Warrior III (right)
13. High Knees
14. Lunge to Warrior III (left)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Sunday, July 13, 2014

Summer challenges

Alright... so my last post was about recommitting to the 21 Day Fix diet but I was defeated again. Sugary treats and unhealthy dinners are going to be my demise. But I refuse to quit trying.

For workouts I've been doing the challenge from my friend's website, HIITmx. You sign up and you get an email every day that has your workout break down (in English, even those his website is in Spanish. If you use Google Chrome is has the option to translate it.) His workouts are awesome! They work every body part and my abs are getting more defined just in the short time I've been doing the videos. Some days I do 6 rounds for a 40 minute workout and some days I'll do 4 rounds and pair it with a Beachbody video (Focus T25, Turbo Fire, PiYo).

I haven't run since last Sunday because my knee is still causing pain. I've been told that it is because my IT band it tight and it's causing pressure on my arthritic knee. I've been doing more stretching but it hasn't helped enough so that I can run. I have a 5K next weekend too! OMG. I'm nervous because I don't know if my knee will be better by then. Perhaps I need to purchase a foam roller...

I have my containers ready on my counter for my food prep, my groceries all purchased, and I'm grilling up some chicken breasts on the BBQ at my mom's place for my lunches and dinners this week. I am avoiding some foods for health reasons so here is what my meal plan looks like for the week:

Breakfast: two eggs, cereal or a pancake, and fruit (I bought bananas, strawberries, and apples.)
Snack: yogurt or cottage cheese, fruit
Lunchchicken or fish, fresh salad with dressing, and sweet potatoes
Snack: raw carrots, bell peppers, and hummus
Dinner: chicken or fish, fresh salad with dressing

Some people might say that I'm a bad example because I have no will power and continue to ruin my progress with bad decisions HOWEVER, I feel like I can be called a good example for always getting back up after being knocked down. LET'S DO THIS!!!!!