Ab-tastic Ex. Challenge

Legs were SUPER dead today so I decided to do an exercise challenge instead of the workout I was planning on. I was bored at the gym last night so I did some squats, cable rows and alt. bicep curls on top of the workout listed yesterday.

30 reps knee raises

4 min jump roping

repeat another five times for a total of six rounds.

workout time: approx 31 min

Yesterday’s Food:

9am - cappuccino shake, 1 cup mixed fruit

12pm - 1 can tuna, vinegar, 2 tbsp almond butter, 1 ezekiel bread

3pm - 1/4 cup mac nuts, home made pB/banana cookie (small)

5pm - whey protein

7pm - chicken breast, salad, vinegar, 1/3 cup edamame, 2 tbsp almond butter

Lose Yourself

AAAGGHHHH! Beach withdrawal. It’s really, really painful.

On a scale of one to ten, ten being perfect...I would say that I ate about a 7.5 on this vacation. Even though we ate out EVERY single night I stuck with my meat and salad. Mostly I had a vinegarette dressing, which I should not have done, I should have asked for oil and vinegar every time. The only other dilemma was the 1/3 cup of jelly beans I had.

5 min yoga warm up

10s/50s -- 16 rounds

dive bombers - 15/14/13/10

sB squat/lunge back (30lbs) - 12/14/11/12

hanging knee raises - 17/12/12/11

snowboarder - 31/28/26/24

+ 20 min jump rope (5s/35s -- 30 rounds)

Tough getting back into it. Hard time breathing since I was down at sea level. Hope tomorrow will be better.

R.I.P Odin

You were a great dog. You didn’t deserve to suffer so much. We will miss you forever.

It Hurts But I Like It!

Part1: 10/50 - 4 rnds

sB front squats - 21/21/18/17

dive bombers - 12/11/10/10

Part 2: 2 min count down

dynamic pushups (w/ jump up!) - 17/15

Part 3: 10/50s - 4 rnds

sB dBl lunge L - 9/9/8/8

sB dBl lunge R - 8/9/8/8

Part 4: 2 min cD

jG pull up/knee tuck - 18/17

repeat one more time.

-    20 min jump rope (10s/30s -- 30 rounds)

Yesterday’s Eats:

7am - cappuccino shake, 1 cup mixed fruit

10:30am - 1 slice EFL meatloaf, 1 slice ezekiel bread, 1.5 protein ball

1pm - 1 tbsp aB

2 pm - 1 can tuna, vinegar, salad, 1/4 cup pumpkin and sunflower seeds

5pm - whey protein, apple

7pm - ground turkey, salad, vinegar

Set Fire

-->Squeezing out the last few workouts before I leave town again! I’ll only get two in before I go but it’ll be nice to let my body rest for a little while and really buckle down on clean eating and “resetting” my calorie intake.

April’s Goals:

1)            no alcohol this month!

2)           try EARN YOUR CARBS method...

3)           eat when hungry or every 4 hours (max.) DO NOT EAT WHEN NOT HUNGRY!

5 min yoga warm up

10s/30s -- 24 rounds

mountain jump lunges - 7/8/8/9

sliding pushups - 10/10/9/9

mountain jump lunges - 8/9/9/8

crunch scissors - 9/10/10/10

mountain jump lunges - 8/8/9/8

inverted row/knee tuck - 11/11/11/13

***BONUS ROUND!

1min/1min - 2 rounds

burpees - 13

side burpee L - 7

burpees - 9

side burpee R - 7

+20 min jump roping (5s/30s -- 35 rounds)

Yesterday's Eats:

745am - cappuccino whey shake, 1 large banana

11am - ground turkey, salad, vinegar, 1 ezekiel bread, 2 tbsp almond butter

12pm - peanut butter banana cookie:(   

2pm - whey protein

4pm - 1/2 leftover chicken, 1 tbsp red sauce, 1/3 cup edamame

7pm - Eating for Life turkey meatloaf (made with REAL veggies), salad, vinegar, 1 protein ball

Rude Boy Workout

Part 1: 10/50s - 6 rounds

Backwards lunge kickup L (12lb weight vest) - 25/22/21

Backwards lunge kickup R (12lb weight vest) - 24/22/21

Part 2: 6 min countdown

1 pushup - 32 reps

1 pull up - 31 reps (full bodyweight!)

Part 3: 10/50s - 6 rounds

Backwards lunge kickup L (12lb weight vest) - 22/19/18

Backwards lunge kickup R (12lb weight vest) - 20/20/18

notes:

-added an extra minute to part two (by 5 min I had Zuzana beat by 5 reps!)

1)            i really liked that pullup/pushup combo! it was super fun:D

+ 20 min jump rope (5s/25s -- 40 rounds)

Yesterday’s Eatings:

7am - cappuccino whey shake/1 large banana

1030am - 1 can tuna, spinach salad, vinegar, 1/4 cup oatmeal

12pm - 1.5 tbsp almond butter

2pm - seasoned ground turkey, green beans

3pm - 1.5 tbsp almond butter

5pm - whey protein

8pm - steak, salad, vinegar, fruit salad

12am - kind bar

Gun Show

Part 1: 30/30 - 8 rounds

kB rev pushups - 6 reps on average

bench jump ups - 13 reps ave.

Part 2: 30/30 - 8 rounds

rev grip chin ups - 6 rep ave.

plank front raise 8 lbs. - 9 reps ave.

Part 3: 30/30 - 8 rounds

push press 15 lbs - 7 reps ave.

ball squat to curl 15 lbs - 5 reps ave.

notes:

1.            VERY DIFFICULT!

2.           20 lbs too heavy for push press

3.           went to failure on chin ups then used chair for assistance

Friday Eats:

7am - cappuccino whey shake (made with 1/4 cup canned coconut and water), 1 cup mixed fruit

10:30am - 1 can tuna, broccoli slaw, vinegar, 1 slice ezekiel bread, 1/3 protein bar

2pm - spinach egg mug (4 egg whites/1 whole), 1/2 cup spelt noodles, 1 tbsp almond butter

3:30pm - 1 oz organic beef jerky, 1/4 cup pumpkin and sunflower seeds

5pm - whey protein

7pm - Eating for Life Chicken Parmesan leftovers with green beans (NO PASTA!)

Hot Curves Ex. Challenge

Exercise Challenge

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 11.5 reps

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 13 reps

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 14 reps

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 14 reps

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 15 reps

3 min JR

2 min: 2 jumps forward/10 high knees/drop down/power up - 13 reps

3 min JR

This was killer!!!!!!!!

Total workout time: 33 min

Happy April!!!! (More like UNhappy April for me...or April breezes bring May sneezes...) But at least we are another month closer to summer :D Super sore with everything today -- I did an extra 20 min of heavy lifting at the gym last night while I was waiting for a client to show up so I decided to save my exercise challenge for today because it’s slightly less intense than a full on workout. I know I promised to journal my food again so tomorrow’s entry will have today’s food in it. This will help me get back to a better eating schedule which I will maintain while I am away next week.

Remember, this is my version of Zuzana’s challenge. Not a fan of the 10 min stints...