ZWOW #46

6 min warm up

SS 4/9 triceps
1) OH press #25
2) narrow press #40
3)1 arm cable press down #20
time: 7:33

ZWOW #46
4RFT
one leg walk out burpee - 5 each leg
side lunge jump w/ dBs #8s - 30x
side plank lift/top knee tuck - 10 each side
time: 17:14

total time ~25 min

mon eats:
8 - capp shake, grapefruit
12 - 3 eggs, 1/4 yam & coc oil, grapes
4 - nuts & mixed green salad w/ vinegar
730 - orange coconut chicken stir fry, fried rice quinoa

tues
745 - capp shake, grapefruit
11 -  orange coconut chicken stir fry, fried rice quinoa, 1/2 pomegranet
230 - chicken salad, mixed green salad, 1/4 cup nuts
445 - 2pB protein balls, applesauce
9 - mixed green salad w/ dressing, ground beef

Killer Body Heat Workout

6 min warm up

SS 4/9 back
1) rear fly #15s
2) lat pulldown #136
3)1 arm row #25
time: 7:38

Killer Body Heat Workout
10/50s -- 30x

lunge fwd/ugi @ shoulder to opp. knee/switch shoulders #10

kB alt arm swings
 #26
3x

---

BB 1/2 burpee dL
 #50
ugi squat jumps
 #10 (sB next time)
3x

---

sB clean & press/squat n press

elevated cross knee tuck pu

3x

---

feet on ugi/10 chest taps/10 side to side toe taps off ugi

sB goblet squat/oh press

3x

---

knee tuck abs w/ front raise #3s
1/2 burpee/upright row
 #30
3x

total time: ~37min

sun eats:
745 - capp shake, grapefruit
1130 -chicken salad, grapes, 1/2 yam w/ coc oil
330 - leftover turkey loaf, mashed tato, apple, carrots w/ pB
8 - ground beef, mixed greens w/ dressing
930 - grapes & nuts

Call Me Crazy

SS 4/9 shoulders
1) BB Front raise #25
2) T-raise #10s
3) Cuban press #12s
time: 9:42

Call Me Crazy
15-10-5 FT:
burpee handstand (no jump)
mtn lunger (total)
man makers #15s
leglift/toe touch/situp/toe touch
time: 23:18

total time: ~33min

sat eats:
10 - squash/goat cheese omlete w/ steak fries and side salad of mixed greens
1 - chicken salad, TONS of grapes, coconut water/grape spritzer [NA] cocktail
4 - pB & 1/2 nana sammich (on paleo tortilla) w/ mixed green salad w/ vinegar dressing, apple
730 - ground beef, salad w/ vinegar
930 - 1/4 cup coconut milk + 1/2 banana = paleo ice cream!

Tight Cheeks Workout

6 min warm up

SS 4/9 legs
1) one leg squat #20
2) sumo squats #75
3) dBl leg ext #66
time: 8:25

Tight Cheeks Workout
Part1: 10/30s -- 6x
one arm kB swing L #26 - 19/19/19
one arm kB swing R - 19/19/19
Part 2: For time
stability ball sB side lunge L #30 - 25x
stability ball sB side lunge R - 25x
time: 3:03
Part 3: 10/30 -- 6x
sB fwd/bk lunges L #30 -6/4/4
sB fwd/bk lunges R - 5/4/5
Part 4: 5/25s -- 12x
hand to foot ball pass - 6/6/7/6/6/6
prone butt lift/chin lift - 10/12/13/12/14/14

total time ~23 min


thurs eats:
815 - capp shake, banana
1130 -  chicken salad, apple, mac nuts
2 - 3 eggs, mozz cheese stick, carrots & pB, dried pineapple
5 - 1/2 pfb bar, 1 mozz cheese stick
8 - EFL turkey loaf, mash tato, green beans
930 - apple

It's Hard & Video!

Did a workout video today! Click the workout title to see it!

6 min warm up

SS 4/9 biceps
1) lying cable curl #20
2) hammer curl #20s
3) alt. curls #17.5s
time: 8:39

It's Hard
10/50s -- 12x
ugi side to side jump lunge #10 - 30/25/26
Freestyle!
burpee chins - 5/5/5
Freestyle!

***AAAAMMMMMAAAAZZZZIIIIINNNNNGGGGG <3 WORKOUT!!! :D

total time: ~21min

wed eats:
8 - capp protein shake, grapefruit
1130 - chicken salad, sweet tato in coc oil
330 - enchilada, dried pineapple, mixed green salad w/ vinegar, mac nuts
5 - nuts
8 - leftover paleo casserole, 2 mozz cheese stix, a few bites of sweet tato w/ coc oil

Taken 2 The Limit

 6 min warm up

SS 4/9 triceps
1) dBl kickback #17.5s
2) 1 arm pu
3) dB skull crushers #12s
time: 8:36

Taken 2 The Limit
4RFT:
dB pu/punch fwd #10s - 5 each side
sB opp shldr lift, squat, burpee #30 (w/ pu) - 10x
ugi clean & press, jump fwd, 3 squat jumps #10 - 10x
tuck jump & wide squat jump - 10x
time: 21:28

total time: ~30min

mon eats:
830 - capp protein shake, banana
1230 - turkey jerky, apple, mac nuts
430 - 3 eggs, mixed green salad w/ dressing, strawberries
7 - handful white choc chips
9 - enchilada (no cheese) in paleo tortilla

tues
8 - capp protein shake, grapefruit/strawberries
1130 - 1 chicken enchilada in paleo tortilla (no cheese), mac nuts, apple
240 - chicken salad, mixed green salad w/ vinegar, carrots, dried pineapple and strawberries
8 - enchilada & veggie stix
930 - pB

My Booty Rocks!

 Saturday's Workout:
7.8 mi walk to city park, 18 holes disc golf, walking back
================
Sunday's Workout:
6.5 mi hike in Deer Creek Canyon
===============
6 min warm up

SS 4/9 back
1) lat pulldown #126
2) bent dB row #20s
3) band single arm row (black & blue)
time: 6:28

My Booty Rocks

FT:

100 hi knees JR

burpee w/ calf raise (no pu) - 60x

100 hi knees JR
elev 1 leg pu (alt) - 60x
100 hi knees JR

jump lunges - 60x
100 hi knees JR

prisoner squat/front kick - 60x

100 hi knees JR

tri dips on chair - 60x
100 hi knees JR

squat jump duck under - 60x

100 hi knees JR

v-crunches L -  60x
100 hi knees JR

v-crunches R - 60x
100 hi knees JR

mtn climbers - 60x

100 hi knees JR

single leg toe touch lifts - 60x

time: 36:22


total workout time: ~42min

fri eats:
745 - cappuccino shake, apple
12 - shrimp, grapefruit, sweet tat in coc oil
230 - apple
540 - 1/2 bison burger patty, salad w/ dressing, veggie stix & pB
8 - leftover paleo casserole
930 - banana & grapefruit

sat
810 - cappuccino protein shake, banana
1130 - 3 eggs, apple, raisins
430 - leftover paleo casserole, apple & pineapple, pB and carrots
8 - a little pineapple & zucchini chicken crock pot w/ lots of quinoa

sun
8 - cappuccino shake, grapefruit
1130 - WF chicken salad, apple
3 - paleo pB & nana sammich w/ dried strawberries
730 - leftover paleo casserole, blue chips w/ cheese
930 - banana

ZWOW #48

 Thursday's Workout:

Indoor Rock Climbing 3 hrs

=============
6 min warm up

SS 4/9: legs
1) side lunges #30BB
2) sumo dL #75
3) split squats #17.5s
time: 12:32


ZWOW #48
12min amrap
dB jump squats #10s - 10x
break dance pu - 10x
dB jump squats - 10x
leg lift/hip lift (abs) - 10x
# rounds: 4  3/4

total time: ~25min


wed eats:
815 - cappuccino protein shake, banana
1130 - tuna salad, mixed green salad w/ vinegar, blue chips
3 - 3 eggs, apple, veggie stix & hummus, brown rice
745 - paleo casserole

thurs:
830 - cappuccino protein shake, banana
1130 - leftover paleo casserole, pB & veggie stix
245 - shrimp, grapefruit, sweet tato
5 - more pB & veggie stix
830 - 2/3 buffalo burger patty, spinach salad w/ vinegar, sweet tat fries

Meet Me Half Way

6 min warm up

SS 4/9 biceps
1) hammer curl #20s
2) straight bar cable curl (bent over) #20
3) preacher curl #15s
time: 8:19

Meet Me Half Way
10/50s  -- 12x
Air Squat - 22/21
**
JAX OH BB press #30 -29/30
**
Ugi hold tap shins (legs up) #10 - 25/20
Dive Bomber -8/7

Plank jax
 w/ pu -10/9
JAX - 46/50

**modified this workout slightly to make it more interesting.

total workout time: ~20 min

tues eats:
740 - cappuccino shake, apple
1120 - leftover chili, mac nuts
330 - 3 eggs, banana, mixed green salad w/ vinegar, carrots & celery with hummus
5 - apple
745 - leftover chili
930 - apple sauce & mac nuts

Go Kaleo 4/10/12

 Monday's Workout:
Indoor Rock Climbing 3.5 hrs

===================
6 min warm up

SS 4/9 triceps
1) BB skull crushers #25
2) bench wV dips (straight leg 9 total) #12
3) dB dBl kickbacks #15s
time: 6:06

Go Kaleo 4/10/12
10/50s -- 16x
sB single leg dead lift R #30 -15/14/14/14
sB single leg dead lift L -16/14/14/13
TRX Delt Y's -10/12/11/11
sB thrusters -14/14/12/12

total time: ~22min

sun eats:
840 - protein hot chocolate & banana
1140 - ground turkey & quinioa, 1/4 mini watermelon, coconut butter
3 - 2 eggs, chia mug muffin, salad w/ vinegar
730 - chicken salad w/ dressing, raisins
930 - banana, 1/4 mini watermelon, almonds

mon:
840 - cappuccino protein shake, nana
12 - 3 eggs, carton of strawberries, blue chips
430 - tuna salad, mixed green salad w/ vinegar, apple
715 - white chicken chili, veggies & hummus
930 - banana, mac nuts

Vivace #73

I think my energy is back! YAAAAAAAY! This is the first week I've done 5 workouts AND a rock climb! Since I'm feeling good I thought I'd try to add in some more jump roping in somewhere. I have two ideas for this. Either adding 15-20 min on the day of the climb or adding the difference onto a <20 min workout. For example a lot of bodyrock workouts are 12 min. I would just end with 8 min of jump roping instead of stopping at 12. I'm pretty sure this less than 20 min thing is no good. At least, that's been my gut feeling all along. That should be easy enough to keep up when baby comes around...

6 min warm up

SS 4/9
1) cuban press #12
2) alt. dB OH press #12
3) BB front raise/pull back #25
time: 9:21


Vivace #73 
10/50 -- 21x
prisoner squat jax - 44/44/40
burpee no hand pu - 8/8/8
4 jump lunges/10 side lunge jumps - 2.5/2.5/2
knee raise/v-raise (d. station) - 9/9/9
twist tuck pu - 15/15/12     **too hard for pregnant ppl
chair toe taps - 73/71/64
tri dips (d stat) -18/18/16 (some full, most assisted)

total workout time: ~30min

sat eats:
9 - cappuccino protein drink, banana
1pm - tuna salad, romaine salad w/ vinegar
3pm - leftover turkey squash boat, watermelon bubble drink (see get started page)
5 - aB, 1/4 mini watermelon 
8 - quinoa stuffed bell pepper, with ground turkey

ZWOW #13

SS 4/9 legs
1) BB step ups #35
2) pistol squats (w/ jG)
3) ball ham roll ins (single)
time:16:00

ZWOW13
10/20s -- 8x each exercise
alt leg balance burn 3 cup touch - L8/9/9/10/11/11/11/11
plank jump overs -20/18/15/16/15/15/16/16
med ball leg raise #5 -5/4/4/4/4/4/4/4
broad jump burpee - 3/3/3/3/3/3/3/3

total time: ~32 min

fri eats:
750 - strawberry protien shake
1130 - tuna salad, grapefruit, raisins, sweet tato in coc sauce
245 - protein mug muffin
5 - pickles & cheese & blue chips
7 - ground turkey in squash boat

Make It Hot. Make It Happen

6 min warm up

SS 4/9 back
1) straight bar cable row #50  ^next time
2) ball back extensions #10  *not good while preg.
3) prone dB row pulses #20s
time: 6:27

Make It Hot. Make It Happen
10/50s -- 16x
jump roping
sB squat w/ bi curl (4)/4 sB jax #30 -3/3
jump roping
burpee (no pu)/jump tuck -11/11
jump roping
knee hug1/ upright bicycle (1 each leg) -6/7
jump roping
plank jack/pu -11/12

total time: ~23min

thurs eats:
830 - cappunccino protein shake, grapefruit
1130 - chicken salad, sweet potato, grapefruit
3 - 3 eggs, spinach salad w/ vinegar, carrot & aB, 1/2 slice protein bread
7 - leftover cashew chicken/veg stew w/ extra chicken
930 - cheese & 1/3 pomegranate

Hot Beastie!

 Wednesday's Workout:
Indoor rock climbing 3 hrs

==========================
6 min warm up

SS: 4/9 BICEPS
1) cross body hammer curls #20
2) BB curls #40
3) seated incl curls #12
time: 9:05
**appropriate weights


Hot Beastie!
10/50x -- 15x
sB front squats #30 -15/14/13
inv. row (straight leg) -15/19/16
sB pu/jump in/clean/squat to press - 5/5/5
tri dips on dip station -18/16/16  ** some help with legs after a few BW ones
sB pullover 2 OH sit up - 7/7/8

total workout time:

tues eats:
745 - banana protein drink
11 -  chicken salad w/ celery, mango, coc butter, 1/2 slice protein bread
3 - shrimp, spinach salad w/ vinegar, mac nuts
530 - blueberries & apple
8 - chicken, sweet potato in coconut milk sauce

wed:
8 - 3 egg banana pancakes
11 - grapefruit
12 - chicken, sweet potato, raisins
430 - shrimp, spinach salad w/ vinegar, carrot & celery w/ hummus, paleo/protein mug muffin
845 - leftover chicken cashew stew

Double Take

Sunday's Workout:
Indoor rock climbing 2 hrs

=====================
6 min warm up

SS: 4/9 TRICEPS
1) band kick back R+B
2) OH extension #25
3) dip station dips
time: 5:29


Double Take Workout
Part 1: 20/20 -- 6x (4min)
pike press -ave: 7
elbow plank reptiles - ave: 10

Part 2: 10/30 -- 12x (8min)
sB side lunge L #30 -8/7/7
ugi mtn climbers - 42/47/44
sB side lunge R -8/7/7
ugi foot walkover pu - 6/7/5

total workout time: ~18 min

sat eats:
830 - 1.5 slice protein loaf, apple
12 - glazed chicken leftovers w/ butt nut squash mash & asparagus, banana chips, apple
330 - salad w/ vinegar and beef burger patty
8 - glazed chicken, veggie stix w/ hummus

sun:
9 - cappuccino protein drink, banana
1 - 3 eggs w/ spinach, apple, banana chips, 1/2 slice protein loaf
440 - chicken salad w/ lots o' celery & apple
745 - cashew chicken stew
9 - 1/2 slice protein loaf, apple

mon:
815 -  1.5 slice protein loaf, banana
11 - chicken salad w/ celery, apple, banana chips, mac nuts
345 - chicken cashew stew w/ veggies & spinach, veggie sticks w/ hummus
745 - 2 eggs w/ spinach, paleo mug muffin, apple, raisins

Super Bass Booty

SS: SS: 4/9 LEGS
1) walking lunges #20
2) back squats #75 (1/2 full)
3) GHRs
time: 12:28

Super Bass Booty
10/50s -- 12x
kB swing #30 - 28/29
dip station seated pull up w/ ab tuck -11/13
kB swing - 30/26
kneeling ugi side leg abduction (alt sides) - 14/15
kB swing - 30/23
ugi pu/180 jump (#10) - 7/7

total time: ~25min

thurs eats:
830 - banana/mango protein shake
1145 - ground turkey w/ red sauce, spaghetti squash w/ ghee, 1 square protein cake, apple
230 - leftover stir fry beef/veg w/ spinach, mac nuts & raisins
5 - apple
7 -  3 egg scrambled w/ spinach & carrots

fri eats:
845 - protein cappuccino, grapefruit
1230 - leftover jambalaya, 3 yam slices in coc oil
3 - 3 egg/spinach scramble in coc oil, dried strawberries
730 - orange/maple glazed chicken w/ asparagus and mashed butternut squash
9 - apple & aB

Teenage Dream & Nutrition Video

6 min warm up

SS: 4/9 BACK
1) reverse fly #15s
2) inclined dB row #20s
3) cable (rope) pull #20
time: 6:14


Teenage Dream
Part 1: 4RFT
sB slide unders #30 - 10x
sB OH situps - 10x
ball knee tuck/pu - 10x
dip station alt. oblique raises - 10x
time: 12:49  (beat Zuzka by 11 sec!)
 
Part 2: 10/20s -- 8x (4 min)
hi knee run in place - 50/50/52/52
pendulum - 29/29/34/34

total time: ~ 23min

Found an interesting nutrition video here. 


wed eats:
845 - protein cappuccino, 1/2 slice cinna-swirl protein cake
12 - 3/4 WF tuna salad, sweet potato w. coc oil & spices, raisins
315 - 3egg scramble w/ spinach salad and cheese, 1/2 pomegranate, 1/2 slice cinna-swirl protein cake
5 - banana, mac nuts
815 - ground turkey in red sauce w/ 1/2 large spaghetti squash w/ ghee 

200 Rep Fat Killer & NYR

NYR: Well since I can't really DO anything about the fact that I can't breath, move as slowly as snail and have an ever distending gut...I suppose my resolution this year will revolve around VEGGIES! My goal is at least 2 servings of veggies every day since lately I have been getting one if any. However once July rolls around we're goin' strict paleo! Then in August we'll be back in business and like I said the other day in my post, 4-6 weeks to heal then back to hard core bodyrocking to get back down to (preconception weight) 125lbs. But this time I'll stick to JUST bodyrocking, no extra cardio and see where I get. Lots to look forward to this year:)

6 min warm up

SS: 4/9 BICEPS
1) concentration curls #15
2) lying cable curl #20
3) BB inclined curl #30
time: 8:09


200 Rep Fat Killer
4RFT:
sB jump lunges #15 - 10x
burpee w/ pu - 10x
sB jump lunges - 10x
narrow star pu - 10x
sB jump lunges - 10x
time: 14:34

****LOOOOOOOVED THIS WORKOUT!******
That's what pink means, btw.

total time: ~23min


mon eats:
9 - banana/mango protein shake
1 - WF chicken salad, 2 apple, a couple mac nuts
430 - sphaghetti squash w/ ghee & ground turkey w/ red sauce
8 - beef and veg stir fryw/ brown rice (a couple blue chips)

tues
10 - hot banana protein drink (see recipe here)
130 - leftover beef/veg stir fry, grapefruit
4 - ground turkey in tomato sauce w/ spaghetti squash noodles w/ ghee, apple, celery & almond butter
720 - leftover jambalaya w/ cheese & spinach, apple
9 - 8oz sparkling cider in the hot tub! (a belated nye)