Work Out Plans, Elf Challenges and Veggies

I missed my Motivational Monday post. I had planned to talk about my workouts for the week and some tips to eating healthy. So I’m a day late and a dollar short, but here is my plan.

Monday I did a circuit again of chest, back and legs.
Reps: 20, 15, 10, 5 increasing weight each time.
Chest Press, Incline Row, Bench Press, Cable Row
Leg Press 25, 50, 75, 100 in between each set

Tuesday: cxworks core class and grit… if you haven’t tried either. They are great classes by Les Mills, my gym offers all of Les Mills classes, I recommend finding a gym near you that offers these classes.
Wednesday: Serious about Fitness Trainer
Thursday: Cardio – either swimming or running
Friday: Strength Training

elf

I decided to sign up for elf4health holiday challenge. They are the same ladies that put on Foodie Pen Pal that I’ve done a couple of times. I think it’s a great way to challenge yourself during the holidays and connect with others. The way it works is at the beginning of each week they send you challenges for the week and you get paired up with an elf for a 2 week period where you exchange emails helping them with there challenges are share your experience. There is also a facebook group set up and you can instagram or twitter your results. Here are this week’s challenges. I’ll talk later on how I’ve been doing.

veggies

A few tips to keep you eating clean this week. Include veggies in every meal. Try to think veggies first when meal planning. I also grab out my veggies and then decide what protein to cook with them. What helps for me is thinking the veggies as the main dish and the protein as the side. Some of my favorite winter veggies: Kale, Broccoli, Broccoli Raab, Brussels Sprouts, Squash, Sweet Potatoes and cauliflower. Tonight for dinner I’m going to make practical paleo cabbage rolls with a kale and broccoli.

 

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Fitness Friday

I have been one busy girl this week. Picking up serving shifts 2 nights in a row on top of my day job and work outs has exhausted me. Yesterday’s rest day was very much needed or I don’t think I would have lasted the 2nd 20 hour day. I woke up early for my work out this morning, but realized I forgot to do something for work so had to skip it and go to work early. As badly as I wanted to skip my Friday work out I knew I had to do it to stay on track with my one rest day a week.

So bring on Friday night work out..

3 mile treadmill run
– 1st mile at speed 6, incline 1
– 2nd mile at speed 7, incline 2
– 3rd mile at speed 8, no incline

Shoulders/trics/bics
– reps: 20, 15, 10, 5 increasing weight each set
– bar bicep curls
– bar pull ups
– dumbbell shoulder press
– tricep extensions

Abs
– 50 reps each
– incline sit ups
– vertical knee crunches
– vertical v-ups
– bicycle, reverse crunch, reg crunch
– 2 min plank

Enjoy your evening!

Come with me on my fitness journey

motivation wednesday

 

The above image I thought was perfect today since I can hardly walk, laughing hurts my abs and my arms hurt just typing this message. It sure does feel good to be sore from a work out though. I can’t remember the last time my body was sore from a work out at the gym. I’ve had a few runs that I’m really sore from, especially the marathon, but not from just a good work out at the gym. Taking a week break was worth it, exactly what I needed to get over the plateau I was in.

On Wednesday mornings, I am going to meet with a trainer. If you can find the right kind of trainer for what your looking for and affordably, I highly recommend one, even if it’s just for one day a week. I decided to get one after realizing I needed one day a week where I really got pushed to my limits and pushing yourself to your limits on your own is hard to do. Since I’m still pretty new in the weight room there is a lot of things I don’t know and wouldn’t know what or how to do on my own. That is what Wednesday’s are for. I thought it would be kind fun to share my wednesday work outs with you for two reasons; 1: gives me an outlet to write them down and remember them for the future, 2: hope to motivate, inspire and push you to your limits if your looking for a little extra from your workout. I’ll break down the circuits I do each week, but as far as weight goes, that’s what I got the trainer for cause I’ve never understood what weight level I should be at. So hopefully you know what’s best for your body or you can play around when trying these circuits.

CHEST AND BACK CIRCUIT

  • reps: 20, 16, 12, 8, 4
  • increasing weight each new set
  • 4 machines alternating between pull and push
  • pull: seated row, push: seated chess press, pull: seated lower row, push: incline bench press
  • Explanation: I started with 20 reps and did all four machines at 20 reps and then in between each new set I did abs and then increased the weight and started again with 16 and so on. By the time I got to 4 the weight was super heavy, heavy enough that I couldn’t do more than 4.

ABS – (in between chest and back circuit)

  • reps: 50 in between each chest and back set for a total of 250
  • vertical ab knee raises, v-ups, straight leg vertical crunch, incline bench sit ups, incline bench reverse crunches
  • Explanation: I did 5 different ab work outs, 1 after each chest and back circuit. I did the 5 listed above, 50 each.

BICS/TRICS/SHOULDERS CIRCUIT

  • reps: 20, 15, 10, 5
  • increasing weight after each set
  • bar bicep curls, shoulder press, tricep pressdown
  • Explanation: I started with 20 reps and did all three muscle groups and in between each new set I did leg presses and increased the weight so by the time I got to 5, I couldn’t do more than 5

LEG PRESS – (in between bics/trics,shoulder circuit)

  • reps: 25, 50, 75, 100
  • same weight, less by the end
  • explanation: I increased the reps after each set and did each set in between the bic/tric/shoulder circuit

As I get more comfortable with what I’m doing I won’t give all the details, just the exercise and how many reps, but for now incase I want to do this work out again I want to make sure I’ll remember it.

Hope you find it useful. I’m sore just reliving it with you guys. To recover today, I’m planning on drinking lots of water and making sure I have plenty of protein.

Tomorrow is a cardio day. Running if my legs can handle it, swimming if they are too sore.

 

Here’s to us.

here's to us

 

The above quote is one of my favorite ones I’ve come across. When it comes to fitness sometimes we all just need a little extra push to put on our work out clothes and exercise.

Here are a few tips that help me stay motivated everyday:

1. Cute workout clothes – who says you can’t look cute at the gym.
2. Fun work out shoes – your shoes need to serve a purpose and be comfy, but with all the fun styles who says they can’t be hot pink, thank you Nike run!
3. Music – a great playlist always make a work out more fun
4. Daily challenges – I always set a goal for myself and try and beat it (ex: I’m going to do a 2 min plank today)
5. Fitness Peers – I follow a lot of fitness peeps via Instagram, Facebook, twitter and blogs. My scroll through Instagram and I’m ready to get to work
6. Fitness quotes – I love finding motivational quotes. I’ll post them on my mirror or as the background on my phone as a constant reminder
7. Work-out partner – I don’t always have one, but when I do it makes the workout that much more fun
8. Planning ahead – I’ll put my workouts in my calendar as an appt and I don’t usually cancel my appts.

If there is anything that you do to help stay motivated, I’d love to hear about it.

I forgot what it’s like to be sore from a work out, but boy are my legs jello this morning from the squat and lunge track in body pump yesterday. I had to alter my workout this morning, 1 mile warm up run, shoulders/biceps and then cxworks core class for my abs.

I stayed completely paleo yesterday and have the same plan for today. It’s amazing how much better I feel when eating paleo. I’m still having sugar cravings, but I’m staying strong on the Xmas challenge.

Day One! Xmas Challenge.

dont give up

Today I start my diet and fitness challenge. I realized I need to call it something so I can reference back to it. I’m going to call it the Xmas challenge. On my last post I talked about the hard and soft limits of the diet plan and little bit of the fitness plan. Lets talk a little more about the fitness plan for this week.

First off, I think starting your day early is the ultimate way to be successful. It jump starts your metabolism and starting your day with a workout motivates you to stay active and healthy thoughout the day and gives you no excuses at the end of the day when your tired and stressed from work to skip it. As a part of my Xmas challenge, I plan on getting up 5:30am every morning and 7am on the weekends.

Today to kick things off I did the 6am body pump class at my gym and after taking a full week off, it was a challenge and I know I’m going to be sore tomorrow. I’ve decided I’m going up bring my workout gear and swim stuff with me to work and keep in my car so I can hit the gym, hot yoga, run or go for a swim at any point during the day.

My planned schedule for the rest of the week looks like this:

Monday – bodypump
Tuesday – 2 mile run, legs and abs
Wednesday – bootcamp with trainer
Thursday – run or swim, legs and abs
Friday – grit (high intensity interval training)
Saturday – grit and/or hot yoga
Sunday- jingle bell 5k

I’ll need to find another day I can do hot yoga. If I can do twice a week that would be great, but since hot yoga will be extra and probably an evening activity, I’m going to plan for 1 a week and if I do more than great. I’m also struggling between whether I want to swim or run for cardio. I’m going to always plan for both and see how I feel.

Each week during the Xmas Challenge I’ll start my week by letting you know what my fitness plan is for the week and then check in with a follow up of how I did and how my diet is going.

I ate a pre-work banana and had 2 eggs and an apple for breakfast after body pump. That was a I need to go grocery shopping breakfast. Lunch will be a salad with grilled chicken and dinner I’m going to make pork tenderloin with vegetables and hopefully make it to the store since my fridge is pretty bare.