HiiTReps #19

Calculated Calories: 1,785 calories
Protein (meat,fish,whey)
Grams: 126
Percentage: 28%
Carbs: (from fruit, beans, tatoes, yams)
Grams: 231
Percentage: 52%
Fat (limit to 1 T nut butter a day and coconut)
Grams: 40
Percentage: 20%

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2 min yoga

5 min JR

Start Getting Results
4RFT:
BB OH rev lunge kick L #45 - 10x
ugi squats #12wV - 10x
BB OH rev lunge kick R - 10x
ugi low squats #12 - 10x
ugi chop  to OH L #10+#12 - 10x
ugi chop ro OH R #10+#12 - 10x
time: 14:42

***killllller leg workout <3

BONUS 5 min JR

HiiTLean #7

 FRI:
Outdoor climb: (TR: 9, 10a, 11a in Lower Bowling Alley - BC)

==============
2min yoga

5 min JR

Strong & Sexy w/ Sean
10/50 -- 16x
ninja jump/sB sqt & press/2low walking side squats #30 - 5.5/5/5/4
sB goblet squat & press #30 - 14/12/10/10
sB side to side curtsey lunge/upright row #30 - 14/12/12/10
sB lunge fwd/1sB shoulder switch (NOT OH) #30 - 15/14/14/14

5 min JR

LOVED IT!!!!!

see myfitnesspal app for nutrition...

BR 30 Day Challenge Day 9 Part 2

2 min yoga

5 min JR

BR 30 Day Challenge Day 9 Part 2
10/30 -- 32x
16. Side Crunch Left#8 -- 12
JR
17. Side Crunch R #8 -13
JR
18. Hand release burpees - 7
JR
19. Lateral hop w/ hook punch #8s - 11
JR
20. Roll 2x (no arms/legs touching grnd)/jack knife - 9
JR
21. 180 burpees - 10
JR
22. Low Squat Circular Punches #8s - 64
JR
23. BB+wV Wide Squat #67 - 22
JR
24. Drop It Like Its Hot #10 (hold ugi fwd jump/put down/3 jumps b2u) -3
JR
25. DL/Clean & Press #55- 6
JR
26. Elevated Side Plank & Lift Left #15 -9
JR
27. Elevated Side Plank & Lift – Right - 9
JR
28. 10 Mountain climbers & 1Pike Jump -5
JR
29. Ugi ab pike/pu (feet on ugi) - 5
JR
30. Burpees - 7
JR
31. 1 Arm Pike Push Ups – L&R Alternate - 7
JR

total: ~26 min

Screamin' Legs WO

2 min yoga

5 min ROW

Screamin' Legs WO
pyramid 10--->1--->10FT
BB step up/lunge back L #45 - 10, 9, 8....
pistol R 1, 2, 3.....
then up the pyramid:
BB step up/lunge back R 1, 2, 3.....
pistol L 10,9,8....

time: 29:15

Absolute killer workout!!!!!!!

total:  34min

TheHiiT #2 &more meal planning

And the bad news is this morning I weighed in at: 127.4lbs with a body fat of: 17.5% My body fat is the same as last month so I know I had no fat gain...the flux is just water. Since I am weaning I have to start being careful of my food intake because that's ~500 calories less that I am burning each day by not breastfeeding any more. I HATE counting calories but that looks like where I'm at.

meal structure examples:

• 1st: veggies, meat, starch, protein shake, fruit
• 2nd: protein shake OR protein muffin/bread, fruit
• 3rd: meat, veg 

=========================================

FRI:
Rock climbing inside (tr9/leads 9, 10a,b/tr attempt 11a, finish: 10b)
=============
2 min yoga

10min JR (skip running this week to let leg heal more)

Hot Ass Lift
10/40s -- 21x (~17min)
sB OH walking lunges #30 - 16/14/12
BB squat n' press #55 - 9/7/8(1/2 on, 1/2 legs only on last round)
sB side lunge (NO shoulder switch) #30 - 7/7/7
ugi mtn runners - 67/67/58
elev knee tuck wide pu - 7/6/6
ugi jump lunge & twist (*no OH!!) #10 - 13/15/15
dB row/pu/curl(no press) #20s - 3/3/3

total:

**GREAT WORKOUT. Too much shoulders though so I modified it. My shoulders don't need to be any bigger :(

thurs eats:
1235 - WFstrawberry/nana/spinach protein shake, paleo coleslaw, 2T pB, 2T raisins
3 - carrots & black bean hummus, grapes/orangesslices, 2 glasses red wine, shrimps
6 - leftover picadillo casserole

fri:
12 - quest bar
2 - can tuna (dab mayo & pickles), 1/2c quinoa & kale salad, broccoli & vegan parm, grapes, 3 sm oranges
4 - mint protein shake, 2T raisins, celery & pb2
6 -  ranch pepper beef, 2 glasses wine

sat:
1230 - broc w/ vegan parm, carrots, 1/2c black bean n 2T salsa, chicken, protein shake, 1T raisins, 1/2 sm nana
3 - protein brownie, fruit slushie, 1/2 serving crackers:(
6 - ranch beef & peppers/spinach, celery salad

ZWOW #62 & meal structure

I've  been having a hard time with my allergies. ABNORMALLY hard. I haven't been able to take much for them since I've been breast feeding plus all Jaxen wants to do is be outside all day long...EVERY DAY. I realized today though, that perhaps they are at an all time high of terribleness because my diet hasn't been as good as it usually is. And that is how I found my MOTIVATION. Yesterday I did great and kicked the processed carbs and dairy completely. I had a MUCH better day with my allergies because of it. KEEP UP THE GOOD WORK! ;)


meal structure examples:
1st: veggies, meat, starch, protein shake
2nd: strawberry protein shake OR protein muffin/bread OR protein ice cream OR protein hot chocolate OR questbar, veggies/fruit
**3rd: fruit slushie & 1T pB (**optional)
4th: meat, veg, starch

2 min yoga

5 min ROW

ZWOW #62 
5RFT:
10 comp burpees
20 kB FULL swings #26
20 jump lunges
10 kB sngl bent leg dL each #35
time: 18:00

total: 23min

wed eats:
110 - broccoli w/ vegan parm, leftover picadillo casserole, cappuccino shake, 1/2 sm swt tato, 4 dried apricots, 2 sm apples
2 - 2T pB
430 - questbar, carrots & pb2, pickles
630 - brat, 1/2c black beans w/ 2T salsa, asparagus, 2 elk jerky strips

SPOT. ON.

Hot Reflection & nutritonal brainstorming

This is ridiculous. I am eating garbage. I really need to come up with a plan to follow especially by the end of the month when I'll be done breast feeding and can REALLY get some results. Not sure if I want to go back to paleo (too restrictive?) or actually follow sara soloman's flexible dieting thing (haaaate counting calories) but I feel like I need to follow something otherwise I just mess up :-(

Here is my brain storming:
- back to paleo with the exception of beans & whey  all potatoes/yams
- eat every 2 hours (unless out of the house and doing other things)
- strawberry shake to go instead of q-bars
- aminoX every 2 hours until fast broken
- 1T nut butter
- CHO w/ every meal/snack including dinner

meal structure examples:
1st: veggies, meat, starch, protein shake
2nd: strawberry protein shake OR protein muffin OR protein ice cream OR protein hot chocolate, veggies
3rd: fruit slushie & 1T pB
4th: meat, veg, starch

I'm going to start making small changes today but by JULY 1st...WE'RE ON. FULL ON. (I'll be done breastfeeding! YAY!)

2min yoga

5min ROW

Hot Reflection WO:
Part 1:
- 1min x ugi jump squats #10 - 33
- 1min x sB step ups - 16
- 1min x side to side lunge hops (touch ground!) - 42
- 1min x upside down inv row - 26
- 1min x ab splitters -  9
Part 2: Supersets: 2RFT:
1a) BB back squats #55 - 12x
1b) jump squats 1 min - 30/27
2a) BB dL #60(^) - 12x
2b) ball ham rolls 1 min - 23/25
3a) BB step calf raises #55- 12x
3b) wide squat tippy toe jumps 1 min - 40/43
time:12:03

BONUS 5 MIN JR!!

total: 27min

tues eats:
1215 - spag squash w/ vegan parm, leftover picadillo casserole, cappuccino protein shake, 2/3 cup black beans n' 1T salsa, 3 carrots & pb2
3 - questbar, paleo coleslaw, 2 sm oranges, 2 elk jerky strips, 3 crackers
6 - paleo carrot & ginger soup w/ chicken added, too many blue chips, 1/2c cottage cheese
 

ZWOW #115

2 min yoga

5 min JR

ZWOW # 115: 
3 Rounds for Time!
    •    12, 1Front/2Back Jumps w/ 1 Arm Plank
    •    12, Plank Reptile jump into low squat
    •    5, 2Plow lifts to 1jack knife
    •    5 Mountain Climbers comp burpee w/ Jump Tuck X 5
time: 16:39

tabata BONUS: 4 min
back squats #55
8/7/6/4/6/5/5/6

total: ~25min

sun eats:
120 - paleo coleslaw, tuna (w/ dab mayo & pickles), 4pcs salami, 3 crackers, 1T pB on 1 slice bread, 1 T raisins, 1 sm apple, mint protein shake
330 - protein shake, carrots & pb2
7 - fajita salad, 2 glasses red wine
8 - pB & apricots

mon:
12 - paleo coleslaw, tuna ("  "), 4 crackers, 1cup granola, 1/4c walnuts, mint shake, 2 sm apple
3 - questbar, 2T raisins,
6 - paleo picadillo casserole

Killer Fat Burn Challenge Day5

2 min yoga/SMR

5 min SPRINTS (30/30--5x) :( pulled a quadR :(

Killer Fat Burn Challenge Day5
10s/30s -- 32x (~21min) 

(Arms On Step)Plank Tricep Kick Back (L) #12 - 16/17/17/14

Squat + Tuck Jump + 2 Narrow Push-Up - 4/4/4/4
Extend Leg + 1 Arm Row (arms on step) (L) #20 - 13/14/12/12
Chest fly/press/pullover crunch ins (legs straight then crunch in) #20s - 3/3/4/3
Extend Leg + Row (R) #20 - 12/13/14/13

OH Front Lunge + Bicep Curl #20s - 4/4/4/4
Bent dB ext rotation rows #20s - 12/12/12/12
Plank Tricep Kick Back (R) #12 - 16/16/14/13

total:26min

ZWOW #97

2 min yoga

5 min JR

ZWOW # 97:
Breakdown: 5 rounds for time!
    •    10 Jump Squats #12s
    •    10 Kick-Ups (total)
    •    6 Alt. Breakdance Push ups with Jump
    •    10 Burpee (no pu)
    •    10 hip LiftSit Ups ( ft off grnd!) #12

Time: 17:15

total:22min


fri eats:
130 - carrots/brocc, spag sq w/ vegan parm, leftover chicken pesto, 6 crackers, mint protein shake, 2T raisins, 1T pB
330 - greens & whey bar, chicken, fruit slushie
6 - can tuna w/ dab mayo & pickles, zucchini & carrots, a few blue chips

Muscle Heat Workout [& VIDEO!] & egg snack

NEW TRICK:
when hungry, microwave 1 egg for 1 min then sprinkle with vegan parmesan cheese, follow with 16oz water.

2 min yoga

5 min row
 

Muscle Heat Workout
10/30s -- 18x
skater lunge L (k2g) #8s - 11/10/10/10/9
skater lunge R - 9/10/9/10/9
inv. row -14/13/14/14/14
hanging leg lifts #8 -9/11/11/10/11
kB curtsey lunge/side kick #26 -8/8/8/9/8
dead lift row (alt sides) #30 -6/6/7/7/6

**GREAT WORKOUT!!! <3 **

total:

wed eats:
1- carrots & broc, leftover paleo pad Thai, 1 slice bread, 2 sm apples, 1 slice turkey bacon, mint chip protein shake

3- greens & whey bar, 1T pB, 1 T aB, 3 pcs salami

5-paleo ratatouille

thurs:
1230 - carrots & celery w// pb2, 1/2 med swt tato, paleo ratatouille w/ vegan parmesan, mint protein shake, 1/2c granola
3 - quest bar, 2 sm apples, 3 crackers
6 -  spaghetti squash w/ avocado chicken pesto, raspberries

HiitTabata #2

Tues

Indoor climbing

============

2 min yoga

HiitTabata #2
10/20s -- 8x each exercise:
tabata high knees JR
BB squat & front kick #55 -6/7/7/7/7/7/7/7
Jump lunges #12 - 18/13/13/15/15/14/16/13
tabata single unders JR
Cross ankle push ups - 6n/5w/5/4/4/4/4/3
Cross body mtn climbers - 14/15/15/15/12/14/16/14
tabata free JR

total: ~28min

Tues:

12- carrots & pB2, zucchini, leftover fajita chicken/veg, 2 apples, mint protein shake, 2T pistachios

230- greens & whey bar, 1T alm butter

530 -leftover fajita chicken/veg, 1/3c wild rice, brocolli

Zshred #8 & HiiTrun

2 min yoga

5 min SPRINTS (30/30--5x)**FINALLY MADE MYSELF RUN!!! WOOT!!***
gotta do this once a week at least!

Zshred #8:
Buy-In:
2 Minute Jump Rope: High Knees
3 Rounds for TIME!
1 Plank ROw & Push-Up #25s/3 Jump Tucks/1 (1/2) Pistol - 10x (alternating legs each round)
THEN:
10 Single-Leg Plyo Push offs
10 dB shoulder walking lunges #25s
10 Comp Burpees
time: 21:24 + 2 min JR = 23:24 (beat Z by 3.5min!!!!WOOT)

AN EXCELLENT WORKOUT!!!!! <3 <3 <3

ZWOW #92

2min yoga

5 min JR

ZWOW #92:
15-Minute AMRAP Workout:
    •    10x, 3Jump Lunge/1Kick-Through
    •    20 Plank Feet Side-Step Overs
    •    20 Butt2Grnd Crab Toe Touches
    •    20 Elevated Mountain Climbers (Feet on step!)
#sets: 2 3/5

BONUS!!!!
tabata BB lunges #45 - 9L/9R/8/9/7/7/7/7

total: ~24min

eats:
12 - carrots& cel w/ pb2, "wendy's frosty" protein shake,  leftover EFL stirfry, HM corn muffin, 2 bites bobo bar, pickles, 1/4c raisins
3 - 6 crackers, victory protein bar, fruit slushie
6 - swt tato chowder, beef jerky

Z's Lifted Butt Series Workouts #10

2 min yoga

5 min JR
 

Lifted Butt Series Workouts # 10: 
3 rounds for TIME!
10 One-Arm Kettlebell Swings (10 Each Arm) #26
10, 1 leg knee touch squats (each)
10 One-Arm Kettlebell Swings (each)
10 Burpee with Superman
10 One-Arm Kettlebell Swings (each)
10 Jump Lunge Touch Ground (#12dB)
time: 14:21

BONUS 5 MIN JR!!!!!

total: ~24min


see myfitpal app for nutrition. (1700/d)

HiiTMax#8

TUES:
Indoor climb(11-/10s)

=============
2 min yoga

5 min ROW

HiiTMax#8
10/50s -- 15x
Single Leg Push Ups- 13
Skipping (JR)
Ninja Jump Tucks - 9
Skipping
Knee Raises - 18
Skipping
Inv. Row - 21
Skipping
Plank Jack Push Ups - 11
Skipping
dB Side Crunches Left And Right (10 each)- 30
Skipping
Curtsey dL w/ BB #45 - 12
Skipping
Dip station side/mid/side (=1) abs - 8

BONUS TABATA FRONT SQUATS!
#45
7/5/5/5/4/4/4/4


see my fit pal for nutrition.

Z's Lifted Butt Series Workout #2

2 min yoga

5 min JR

Z's Lifted Butt Series Workout #2: 
2 ROUNDS for time
10 BB Forward/Backward Lunge (each) #45
20 Side-to-Side Ugi Hop Squats #10
20 (ft on Ugi) Bridge Lifts dBl / Bridge Lift 1-leg
20 Curtsy Lunge Leg Lifts (each)
20 Plank Jacks
Ugi Burpee + 5 Sumo Squat Jumps #10 - 4x
20 BB Mini Sumo Squats #45
time: 18:09

BONUS:
5 min JR

total: ~28min