I did all 3 workouts this weekend, even though I didn't particularly feel it. I know I made a commitment to myself and to you; I couldn't give up after just one week!
Here are a few video workouts from the weekend and some of my meals!
Thursday, July 7, 2016
Hammer and Chisel -- Day 7, 8, and 9!
This holiday weekend got away from me, but I'm back on track today!
I did all 3 workouts this weekend, even though I didn't particularly feel it. I know I made a commitment to myself and to you; I couldn't give up after just one week!
Here are a few video workouts from the weekend and some of my meals!
I did all 3 workouts this weekend, even though I didn't particularly feel it. I know I made a commitment to myself and to you; I couldn't give up after just one week!
Here are a few video workouts from the weekend and some of my meals!
Sunday, July 3, 2016
Hammer and Chisel -- Day 6
It's day 6! I had a date with Autumn today! Today's video was Chisel Endurance and it REALLY tested my ability to keep going without breaks. The video is about 35 minutes long. It's broken up into two identical rounds. Every move is done for 1 full minute before switching to a new exercise or to the other leg. I actually did the first half of Round 1 without shoes on because the rubber soles of my sneakers kept sticking to the chair when I was trying to run up and down on it.
My favorite chisel move:
Step up Crossover --- I LOOOOOVE leg exercises even when they push me to my max. I used my folding chair for this one. You hold a weight- I used 15 lbs.- and keep one foot planted on the chair; the other foot will lift off the ground. The planted leg pushes you up and you lower yourself back to the ground slowly. The control and slow speed is the hardest part. It's also the most effective!
My LEAST favorite move (i.e. the most effective):
Negative Pull-ups --- You pull up and then lower yourself down slowly for one minute. By the end of the workout, even with the pull-up assist band, I couldn't
Breakfast: 3 scrambled eggs, whole wheat English muffin with peanut butter
Snack: (late breakfast so no snack today!)
Lunch: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: UGH! Holiday weekend strikes again! Ritz crackers, spinach and artichoke dip, cured meat, liquid calories : (
Dinner: London broil, grilled chicken, salad, corn, tomato/ fresh mozzarella salad, potato salad ... ice cream cake for my sister's birthday. Only a little slice, but all that sugar messed with my slumber last night! I just can't metabolize sugars like I used to. They make me jittery!
My favorite chisel move:
Step up Crossover --- I LOOOOOVE leg exercises even when they push me to my max. I used my folding chair for this one. You hold a weight- I used 15 lbs.- and keep one foot planted on the chair; the other foot will lift off the ground. The planted leg pushes you up and you lower yourself back to the ground slowly. The control and slow speed is the hardest part. It's also the most effective!
My LEAST favorite move (i.e. the most effective):
Negative Pull-ups --- You pull up and then lower yourself down slowly for one minute. By the end of the workout, even with the pull-up assist band, I couldn't
Breakfast: 3 scrambled eggs, whole wheat English muffin with peanut butter
Snack: (late breakfast so no snack today!)
Lunch: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: UGH! Holiday weekend strikes again! Ritz crackers, spinach and artichoke dip, cured meat, liquid calories : (
Dinner: London broil, grilled chicken, salad, corn, tomato/ fresh mozzarella salad, potato salad ... ice cream cake for my sister's birthday. Only a little slice, but all that sugar messed with my slumber last night! I just can't metabolize sugars like I used to. They make me jittery!
Friday, July 1, 2016
Hammer and Chisel -- Day 5 and deFunkIt
deFunkIt
https://www.amazon.com/Permanent-Odor-Control-Machine-Wash/dp/B0186P1ZZY
O.M.G! Okay, I hate to admit it, but I was at a loss with our #workoutclothes. 🤔 I was about to start throwing garments out because I just couldn't get them fresh again!!! 😁😁 **It happens to everyone.** So, I tried this #defunkit and it worked like a dream! 😍😍🤗Only two wash cycles and my clothes are finally feeling fresh and clean again!! If you have this problem, try it out!
There are directions for hand wash, top loader, and front loader. Since we have an energy efficient (HE) washing machine, the entire machine never fills with water. We decided to go with the "front loader" instructions which vary slightly from top loader.
Step 1 is the pre wash stage. Step 2 has two parts but should be done together during the 2nd load.
Hope it works as well for you as it did for me!!
Day 5 -- ISO Speed Hammer
I did a 2 mile walk on the treadmill after all that "dinner" snacking and I feel much better! I'm not trying to workout to get rid of all the calories I ate, I just want to have my body use all those sugars instead of just storing them!
Snack: (late breakfast so no snack today!)
Lunch: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: tomato/cucumber/red onion salad; Abs Diet whole wheat linguine with a Thai-inspired sauce
Dinner: SNACKSSSSS! Whoops!
I know it's not great, but it IS a holiday weekend ~ Ritz Crackers, horseradish dip, lots of veggies (thank goodness), some ranch dressing : /; liquid calories, a little cheese, more Abs Diet noodles
Thursday, June 30, 2016
Hammer and Chisel -- Day 4 REST DAY!!
It's rest day!!! YAY! Autumn and Sagi really know when you need a break. I didn't do a workout today, but I made sure I at least hit my 10,000 step goal with my FitBit!
Here's what I did on my rest day to celebrate ....
Breakfast: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: 24 almonds
Lunch: Filet mignon, 3 scrambled eggs, crisped kale salad with homemade, healthy dijon dressing ... yummmm!
Snack: 1 serving roasted garlic hummus from BJ's Wholesale, carrots
Dinner: Filet mignon, tomato/cucumber/red onion salad; Abs Diet whole wheat linguine with a Thai-inspired sauce ... delish!
Here's what I did on my rest day to celebrate ....
Breakfast: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: 24 almonds
Lunch: Filet mignon, 3 scrambled eggs, crisped kale salad with homemade, healthy dijon dressing ... yummmm!
Snack: 1 serving roasted garlic hummus from BJ's Wholesale, carrots
Wednesday, June 29, 2016
Hammer and Chisel -- Day 3
Today is The Master's Hammer and Chisel Day 3. I am seriously so glad tomorrow is a rest day! This Beachbody program requires you to work out 6 days a week with one rest day.
Today's goals according to Autumn Calabrese ... "When you feel like giving up, just go deeper!"
Weights Used: My own body weight, 15 lbs, (10lbs, 8lbs, 5lbs, 3lbs because I was struggling after my 15 mile bike ride today!)
Equipment: pull-up, free weights
My favorite chisel move:
Bulgarian split squats ... targets those glutes, calves, thighs-- EVERYTHING BACKSIDE. ; ) It was so hard for me today after my bike ride, but I got through it. Instead of doing all the reps, I kept my weight at 15 lbs and did 8 instead of 10. I was moving slower than Autumn, but I want to build muscle to I kept the heavier weight!
My LEAST favorite move (i.e. the most effective):
Pull-ups with a 10 second hold after EACH of the 3 sets ... UGH! I had to use the Pull-up Assist Band because my arms were fried! It helped me get as many pull-ups as I could must. Autumn makes you do 10 pull-ups -- 10 second hold -- 10 pull-ups -- 10 second hold -- 10 pull-ups -- 10 second hold! It's unreal, but I know it's going to help me reach my goal of being able to do at least 3 pull-ups without the assist band. Chin-ups I can do; pull-ups still have me beat! Not for long, though. ; )
Breakfast: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: 24 almonds ... yes, I actually count them! : )
Lunch: Grilled chicken, broccoli slaw, red onion, olive oil, a scoop of prepared guacamole from BJs Wholesale
Snack: 1 serving Multigrain crackers from BJs with ... more guacamole!! I was feeling the guac today!
Dinner: Filet mignon, roasted brussel sprouts, sweet potato; crisped kale salad with homemade whole wheat croutons, and healthy dijon dressing ... yummmm!
Dessert: Yasso Sea Salt and Caramel frozen yogurt bar
Feel free to click the live links in this post to find out more about Beachbody programs, Beachbody supplements, or just to get to know me better!
Today's Workout - ISO STRENGTH CHISEL
Today's goals according to Autumn Calabrese ... "When you feel like giving up, just go deeper!"
Weights Used: My own body weight, 15 lbs, (10lbs, 8lbs, 5lbs, 3lbs because I was struggling after my 15 mile bike ride today!)
Equipment: pull-up, free weights
My favorite chisel move:
Bulgarian split squats ... targets those glutes, calves, thighs-- EVERYTHING BACKSIDE. ; ) It was so hard for me today after my bike ride, but I got through it. Instead of doing all the reps, I kept my weight at 15 lbs and did 8 instead of 10. I was moving slower than Autumn, but I want to build muscle to I kept the heavier weight!
My LEAST favorite move (i.e. the most effective):
Pull-ups with a 10 second hold after EACH of the 3 sets ... UGH! I had to use the Pull-up Assist Band because my arms were fried! It helped me get as many pull-ups as I could must. Autumn makes you do 10 pull-ups -- 10 second hold -- 10 pull-ups -- 10 second hold -- 10 pull-ups -- 10 second hold! It's unreal, but I know it's going to help me reach my goal of being able to do at least 3 pull-ups without the assist band. Chin-ups I can do; pull-ups still have me beat! Not for long, though. ; )
Breakfast: 1 scoop Vegan Shakeology, one FROZEN banana (total game changer), 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: 24 almonds ... yes, I actually count them! : )
Lunch: Grilled chicken, broccoli slaw, red onion, olive oil, a scoop of prepared guacamole from BJs Wholesale
Snack: 1 serving Multigrain crackers from BJs with ... more guacamole!! I was feeling the guac today!
Dessert: Yasso Sea Salt and Caramel frozen yogurt bar
Tuesday, June 28, 2016
My TV Experiment! Day 12
STOP! Put down the remote and step away from the TV!
I often have people ask me where I get the motivation to be so active and productive all the time. Well, here's the scoop. I'm not always moving and going and doing. I have downtime every day, but it's the right kind! If I want to nap, I nap. If I want to go for a leisurely walk instead of doing an insane workout, I walk. If I want to sit in silence on my hammock and just stare at the sky, I do it. Outside of my uber-productive spells, there is a great deal of my day devoted to relaxation and balance, and that has only increased since the school year ended. As a teacher, I am blessed with time on top of time on top of time during the summer. It's magical; I'm not going to lie. But sometimes, there's too much time. Did you ever think that could be a thing? Well, take it from me, it's real! When there's little need for a schedule or a pressing need to get things done before a certain time, you spend all day with no sense of urgency. That freedom can be amazing if you use it correctly, or it could become a slippery slope of nothingness!
Today is Day 12 of my own personal experiment. I decided that this summer, I would limit my TV watching. I made a rule for myself on the last day of school, and I have stuck to it since then! I love TV, so this is really an accomplishment for me.
Here's my rule: No TV from 8:30 a.m. - 8:30 p.m.
Could you do it? Could you limit your TV watching each day and schedule your indulgences? I challenge you!
Every summer, I vow to accomplish certain tasks. My summer work ethic always starts off strong, but as the weeks go by my motivation lessens. The cause? TV! I am a naturally driven and productive person, and I love starting and completing tasks -- devouring anything in my path. It's who I am. This quality sounds great, but it does not stop at building a brand, a business, writing the next great American novel, sewing a runway quality frock, or learning to play the guitar (all summer To Do's ; ) ). This quality extends into every aspect of my life -- including binge watching tv series or shows just because "I have to know how it ends"!
Like I said before, I LOVE TV! ❤️ 📺 ❤️ There's something about the mindlessness of it that calls to me. Reality TV is my nemesis AND my best friend. You put on an episode of The Real Housewives of ... , even one I've watched countless times, I'll watch it. The yelling and screaming will make my head hurt, but I love it. Kim K and Khloe are eating the same huge salad I've seen before while they discuss which new phone to buy, I'm hooked. My very "focused" personality inhibits me from watching a few minutes and turning the TV off. I can't stop watching once I start. There are days when I don't sit down for more than 20 minutes; then, there are days when I don't move for 6 hours as I binge-watch a TV series. I know myself, and I know that TV sucks the motivation right out of me. I just can't give in to it! This summer, I'm staying strong!
It's Day 12 and I found myself laying down on the couch after lunch. I was thinking of taking a nap which would normally mean turning the TV on, so it would lull me into a stupor that would only end in a glorious two hour nap. Obviously, it would take two hours of watching a show, or two, or three before I actually let myself succumb to the wills of the couch-- relaxation, partial paralysis, slumber. 😴 That would mean AT LEAST 4 hours of couch time. Eeek! Tack on an hour of post-nap confusion, delirium, and continued partial paralysis and that's FIVE hours of couch time. If I want to nap these days, I do it ... sans TV. That gives me back at least two hours of my day! There's no way to avoid the post-nap struggle! 😜
Since I took this no TV vow, I have found myself automatically reaching for the remote as I sit on the couch. It's muscle memory in the most unproductive form! Do you do this too, or is it just me? I know. I sound like I'm addicted to TV. 😁 Well, I have now placed the remote inside the coffee table, so I have to actively look for it when the luxurious, microfiber siren lures me in. If you're worse than me, you might want to unplug that flatscreen beast, so you don't suddenly realize that you've been watching a Botched marathon for 3 hours.
I've been so much more productive by limiting my TV watching each day. I know it would do the same for you. Just try it for a day, even if you don't think you watch that much TV. When you begin to look at your daily routines and patterns, I'm sure you'll see that we are pretty similar. Do you accept the challenge?
Stay strong. Keep that TV off. It's worth it; I promise!
Hammer and Chisel Review -- Day 2
Today is The Master's Hammer and Chisel Day 2. I am feeling a little sore, but really energized! I just love the way I immediately feel better after a killer Beachbody workout and just one day of eating right and fueling my body instead of just feeding it!
Today's goals according to Sagi Kalev ... speed, force, and power!
Weights Used: My own body weight, 15 lbs
Equipment: pull-up, free weights
My favorite hammer move:
Crazy Horse ... I LOVE working my core! This move helps me strengthen my core because it has to be engaged the entire time. As I lift my legs, I try to really focus on pulling my belly button towards my spine. Instead of simply throwing my legs in the air, I fire up my lower abs and make them do the work!
My LEAST favorite move (i.e. the most effective):
Sumo Tuck Jump .... AH!!!! This move tests your cardio endurance, your leg strength, and your ability to push through. Even if you want to stop, you know you can't! Having my goals in mind while I do this move helps me push through .... toned legs, toned legs, toned legs. I utter or yell this mantra when I feel like I can't go any longer!
Breakfast: 1 scoop Vegan Shakeology, one banana, 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: Cashew Cookie Lara Bar
Lunch: Grilled chicken, broccoli slaw, cherry tomatoes, red onion, olive oil, a splash of Italian salad dressing (I wish I had sunflower seeds because they would have been all over this crunchy chicken salad!)
Snack: 24 almonds ... yes, I actually count them! : )
Dinner: Baked flounder in lemon, white wine, and olive oil sauce (frozen filets from BJs wholesale); brown and red rice with chia and kale from BJs; asparagus; salad with homemade whole wheat croutons; tomato, olive oil, and salt
Feel free to click the live links in this post to find out more about Beachbody programs, Beachbody supplements, or just to get to know me better!
Today's Workout - HAMMER PLYOMETRICS
Today's goals according to Sagi Kalev ... speed, force, and power!
Weights Used: My own body weight, 15 lbs
Equipment: pull-up, free weights
My favorite hammer move:
Crazy Horse ... I LOVE working my core! This move helps me strengthen my core because it has to be engaged the entire time. As I lift my legs, I try to really focus on pulling my belly button towards my spine. Instead of simply throwing my legs in the air, I fire up my lower abs and make them do the work!
My LEAST favorite move (i.e. the most effective):
Sumo Tuck Jump .... AH!!!! This move tests your cardio endurance, your leg strength, and your ability to push through. Even if you want to stop, you know you can't! Having my goals in mind while I do this move helps me push through .... toned legs, toned legs, toned legs. I utter or yell this mantra when I feel like I can't go any longer!
Workout --- 25 minutes long! That's it!
Vertical Jump
Burpee Pull-up
Leg In and Outs
Plyo Push-up Taps
Crazy Horse
Chin-up Crunch Squat Jump
Knee Driver
Sumo Tuck Jump
Lunge Lunge Squat
---- Repeat ----
Breakfast: 1 scoop Vegan Shakeology, one banana, 1 scoop of powdered peanut butter (PB2), 7oz of water
Snack: Cashew Cookie Lara Bar
Lunch: Grilled chicken, broccoli slaw, cherry tomatoes, red onion, olive oil, a splash of Italian salad dressing (I wish I had sunflower seeds because they would have been all over this crunchy chicken salad!)
Snack: 24 almonds ... yes, I actually count them! : )
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