I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.
one minute of Burpees
one minute of squat Box jumps
one minute of squats
Run the club X 2
50 Push-ups
25 Deadlifts
Run the club X1
40 Push-ups
20 Deadlifts
Run the club X 1/2
30 Push-ups
15 Deadlifts
Ru the club X1/4
At the end of class, we will go outside and have some playtime, either hill sprints, or suicides.
If your Dream isn’t bigger than you, there is something wrong with your dream
These are my new favorite running shorts! I wear them every time I workout!
I found this little poster today and it reminded me of my own struggles to adopt true lifestyle change. Any diet can work, and a 'new' workout can make a difference...for the moment. But, I have learned that lasting weight loss and fitness can really only happen if there is a change in mindset about food and nutrition. That has to come from within and usually comes with a complete lifestyle change.
Who do you know that has lost weight, sometimes even drastic amounts? Was it through a 'program', a pill, a diet? If so, most likely their weight will come back...because there hasn't been a change in the most important place...between the ears. Many of us, and I include myself in this equation, use food as more than just fuel. It is often used as comfort or a part of mindless eating behavior when eating, consuming more calories than we even realize. I am not saying that I have all the answers, because I struggle too, I am saying that if what we really want is to end the up and down weight/fitness struggle, we must first look at what we struggle with internally.Get Fit, Stay Fit, Be Happy, Lisl
When you speak the truth, have one foot in the stirrup. -John Wayne
Well, not exactly!There are so many misconceptions about how exercise, food and fitness change the way you look. Going to the gym, taking a group fitness class, going on a run, or a walk is awesome, but, it's more about the type of activity and the intensity of that activity that will change your fitness level and help reach your goals. Those that weigh more, need more fuel, so they use more calories. In my experience many people think they burn way more than they actually do and this common misconception can keep their fitness goals at bay. Truth be told, you might not be burning as many calories as you assume and this can put a halt to weight loss. Did you know that a 135 pound woman burns about:
55 calories per hour sleeping
60 calories per hour sitting
75 calories per hour waiting in line
90 calories per hour typing or doing light office work
120 calories per hour driving
125 calories per hour cooking
140 calories per hour shopping
(note: just 8 hours of sleeping and 8 hours of sitting adds up to 920 calories burned)
Of course, the calories burned per hour exercising are much greater:
150 per hour doing hatha yoga
300 per hour walking at 4 mph
450 per hour on the elliptical
500 per hour intense circuit training
600 per hour swimming laps
If you want to look like an a fit athlete, you need to train like an athlete. How does one train like an athlete you may be wondering. For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight. Cross-training is the key to success, along with high-intensity interval training. (HIIT)
Look at the whole picture:
calorie needs. You can use an online calculator which takes into account your activity level.
Know how much you are eating. Do you know how many calories you are actually eating? Most of us underestimate how much we are eating and few hundred calories here and there can add up. Keep a food record. I love www.livestrong.org
Know how much you are burning. Don’t rely on those gym machines either – many of the overestimate how many you are burning. How many calories you burn during exercise depends on many factors such as weight, gender, muscle mass and intensity.
SO, Get MOVING! EAT CLEAN AND STAY ON TRACK!
Tonight's Workout!
Warm Up
Bottom to Bottom Tabata Squats 8 rounds
then...tabata abmat situps vs biceps
Sprints, outside 15X
Then...
Painstorm... Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats
Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women
Spinach Basil Pesto
Ingredients
1 1/2 cups baby spinach leaves
3/4 cup fresh basil leaves
1/2 cup toasted pine nuts
1/2 cup grated Parmesan cheese
4 cloves garlic, peeled and quartered
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
1/2 teaspoon lemon zest
1/2 cup extra-virgin olive oil
Directions
Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth.
I made some today, spread it on my chicken before I baked it...yummy! I also froze some in small portion ziplock bags for later. BTW, I left off the Parmesan cheese this time.
"obsessed is just a word the lazy use to describe the dedicated"
BURPEE CHALLENGE PART 2~ I am psyched!!! it's the first Thursday in June, that means...100 Burpee Challenge today! Warm up – you know what that means!!! 10 Minute Burpee Challenge!! As many burpees as you can do in 10 minutes! Goal is 100! Can you do it??? If you do meet the challenge, try to see how many you can do past 100. This is the 5th month we have done this and it has completely worn me out each time! I finally met my goal of 130....well it was 129, but I am so happy! Remember, FULL pushup...stay powerful....have a strategy...full overhead extension.
What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover. Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120. Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way. However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it. Then speed it up.
WOD - --- AMRAP in 30 Minutes....
run to Caesar's and back
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY 50 leg raises
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall
5 sets
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of plank 30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
thought you would find this interesting!
so EAT YOUR VEGGIES! they fill you up and are full of wonderful nutrients!
"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore
at the USMC Mud Run! what an awesome day!
Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!
Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!
Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats
Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250) Core Work to end!
Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year.
♡
Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand
I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.
- Milton Berle
some of my favorite fitness friends~Juli, Carey, and Kim
Today's Warmup
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's
- Resting in plank position is OK, but NOT down dog.
2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press
30 Second Rest
2 Minutes Max Box Jump
30 Second Rest
AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!
"Grocery shopping has never been more confusing than it is in 2011.
With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.
To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.
Alternatively you can just ditch the supermarket altogether and head to the local farmers Market like I do.
Please feel free to share this with friends" May the food be with you. Originally posted at Summer Tomato, where you can find more healthy eating tips.
Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
“Tabata”
Alternating between exercises
#1
pushups
triceps
#2
Box jump (24/20)
Flutter kick
#3
One arm dbell press (rotate arms each round)
Mountain climbers
8 x 20 seconds on – 10 second rest
Filthy Fifty, For time 50 reps each. Rotate through until time is called!
Squats
Box Jumps
Burpee Broad Jump
Chest Press
Lunges - stationary
KBS
Wallball
Push Ups
Renegade Rows
Tuck Jumps - Level 1 can sub jump squats
Partner up and do leg throwdowns....
STRONG IS the NEW Skinny!!!!
check out these strong girls! Love it!
“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Nike
5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...
Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete
Recommended weight 65 lbs
Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back
Everyone has his burden.
What counts is how you carry it.
Portion Distortion
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat. Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control. To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.
If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature.
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine. Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides! Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied.
Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards
•A ping pong ball is the size of 1 ounce or 2 Tablespoons
•The average women's fist is approximately the size of 1 cup
•The average man's fist is approximately the size of 1.5 cups
•A tennis ball is about equivalent to a medium size piece of fruit
•1 ounce of cheese is about the size of 4 dice
I found some interesting images that addresses the changes in portion size!!!
