November 2011
68 posts
11/30 Workout
Transformer: Get Lean Light Jog: 3 minutes Slide and Glide: 1 minute Straight leg kicks: 1 minute Recover: 1 minute Ski Jumps: 1 minute w/ 10lb kettlebell Squat Jumps: 1 minute Plank: 1 minute Jump Rope: 1 minute Recover: 1 minute Alternating Step Back Lunges: 2 minutes Kick Downs: 1 minute Modified Push Ups: 1 minute Recover: 1 minute Ski Jumps: 1 minute Kettle bell swing: 1...
Nov 30th
Nov 30th
2 notes
11/29 Mini
40 Jumping Jacks 30 Crunches 20 Squats 20 Pushups 50 sit-ups (with weights) 40 kettlebell swings
Nov 30th
11/28 Workout
Light Jog: 1 minute High Knee Runs: 1 Minute Walking Lunges: 1 minute Light Jog: 2 minutes Recover: 2 minutes Squat Hold: 1 minute Bicep Curls (w/8lb dumbbells): 1 minute Tuck Jumps: 30 seconds Mountain Climbers: 1 minute Single Leg Dead Lift: 2 minutes Toe Touches: 1 minute Jump Rope: 1 minute Recover: 1 minute 2 feet lateral hops distance: 2 minutes Plank w/swivel (bringing knee to...
Nov 29th
Goals
I have decided that I have “wished” long enough, “prayed” long enough, and “hoped” long enough for a “better” me. I am going to become the better me. Goals are not goals unless they are shared and I have to remind myself daily that these goals can be obtained. So here they are: 1. Increase flexibility: I cannot skip stretching anymore. I have a...
Nov 28th
11/27 Ab Mini
25 sit-ups with toe tap 30 crunches 30 reverse crunches 15 push-ups
Nov 28th
Nov 27th
Nov 27th
“Discipline is liberation; routine will set you free.”
Nov 27th
Nov 27th
Nov 27th
11/27 Workout!
ENDURANCE MASTER! Light Jog: 2 minutes Back Pedal: 1 minute Straight Leg Kicks: 1 minute Walking Lunges: 1 minute Recover: 2 minutes Sumo Squat w/press: 30 seconds Side Lunge: 30 seconds Wood Chops: 30 seconds Jump Rope: 30 seconds Plank: 1 minute Dead Lift: 1 minute Recover: 1 minute  Sumo Squat w/press: 30 seconds Side Lunge: 30 seconds Wood Chops: 30 seconds Jump Rope: 30...
Nov 27th
Nov 27th
11/26 Workout
Straight Leg Kicks: 1 minute Walking Lunges: 2 minutes High Knee Runs: 2 minutes Recover: 1 minute Jump Rope: 2 minute Sumo Squat with press: 2minutes Side Lunge: 2 minutes Jog In Place: 1 minute Russian Twists: 1 minute Mountain Climbers: 1 minute Recover: 1 minute Jump Rope: 2 minute Sumo Squat with Lateral Raise:2 minutes Single Leg Dead lift: 2 minutes Jog in Place: 1 minute ...
Nov 26th
Love
I love that mind is changing about exercise. I want results. I was bored so I just did  50 Kettle Bell Swings! 
Nov 26th
Nov 26th
11/25 Workout!
POST TURKEY DAY KICK  Slide and Glide: 2 minutes Straight Leg Kicks: 1 minute Light Jog: 2 minutes Recover: 1 minute Plank Row: 1 minute Squat Jumps: 1 minute Plank Walks: 1 minute Walking Lunges: 2 minutes Single Leg Dead Lift w/weights: 2 minutes Jog in Place: 1 minute Sumo Squat w/press: 2 minutes Opposite Arm and Leg Extension:2 minutes Alternating Step Back Lunges: 2 minutes ...
Nov 25th
11/23 Workout (Mini)
10 Jumping jacks 10 push ups 9 jumping jack  9 pushups 8 jumping jacks 8 push ups 7 jumping jacks 7 push ups 6 jumping jacks 6 push ups 5 jumping jacks 5 push ups 4 jumping jacks 4 push ups 3 jumping jacks 3 push ups 2 jumping jacks 2 push ups 1 jumping jack 1 push up: Total Jumping Jacks: 55 Total Pushups: 55 100 Workout: 100 jumping jacks ( I did two sets of 50) 1 minute...
Nov 24th
Nov 24th
Nov 24th
Making Fit Affordable
Since I do not have the extra cash to get a gym membership or get a trainer, I decided to create a variety of work-outs to do at home before I go to work. These combined with my Nike Training Club App, I hope to get lean, CHEAP :) Thanks to the internet I created a bunch of 8 x 11 poster boards with quick workouts that will help build strength and endurance. MUST HANG-UP IN THE GARAGE...
Nov 23rd
Nov 23rd
Nov 23rd
Mid-Week Thoughts
So it marks an official week I have been exercising and dieting. 5 out of the 7 days I got up and worked out. I unfortunately ignored the alarm clock this morning and slept. I am regretting it now and hope to squeeze a kick ass 45 minute workout tomorrow morning despite the fact that it is Thanksgiving. I might as well boost my metabolism before I face the temptation of Thanksgiving food. (Which...
Nov 23rd
“20 squats 20 crunches 10 lunges per leg 10 crunches 20 calf raises 20...”
Nov 23rd
Nov 22nd
6 Days In
So it’s been about 6 days since I decided to become a healthier version of me. Time to celebrate some little successes: Eating a lot healthier. Actually ate celery instead of chips, and ate rice cakes instead of dessert. My 24 pack of water is almost gone. I only skipped ONE day of working out I continually seek new ways to work my body out. Push-ups are getting easier!
Nov 22nd
11/22 Workout
WIPEOUT WORKOUT: Nike Training Club Light Jog: 2 minutes Back Pedal: 1 minute High Knee Runs: 1 minute Slide and Glide: 1 minute Recover: 1 minute Side Lunge Rotation with Dumbbells (16lbs) : 1 minute Modified Push Ups: 30 seconds Mountain Climbers: 1 minute Sumo Squat with Press: 1 minute Plank: 1 minute Recover: 30 seconds Squats with dumbbells: 1 minute Modified Push Ups: 1...
Nov 22nd
Nov 22nd
What I Ate Today: Calorie Counting
I am actually started to count my calories to make sure that I am eating the right amount. It’s been difficult to avoid chips, and other dishes that are filled with calories. Breakfast: (Post-workout) Bottle of water: 0 calories Whole Wheat Sandwich Thin: 100 Calories Egg: 92 calories Borden Single Cheese Slice (Extra Cheddar): 70 Calories Turkey Sausage Patty: 60 calories *Made into...
Nov 22nd
Nov 22nd
“100 jumping jacks (x3) 30 sec wall sit (x3) 40 squats (x3) 50 knee highs (x3)...”
Nov 21st
Workout Idea...
I found this work-out on: soon2befit.tumblr.com Cardio  25 jumping jacks High Knees for a count of 10 25 squats  20 lunges (interchanging a different leg each time) 25 Jump Rope Jumps  10 Skaters  20 line jumps ([unsure the name] pick a spot on the ground and jump over it back and forth.) Abs  15 crunches 10 reverse crunches  10 Elbow to knee crunch (each side) 20 second plank 10...
Nov 21st
Nov 21st
Lower Body Office Exercises
Lower Body Exercises Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps.  Repeat on the other side. Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. ...
Nov 21st
Office Workout Ideas...
Five Key Exercises 1) Legs - Squats - Stand in front of your chair and repeat sitting down and standing up 10 times three times a day. 2) Shoulder Shrugs - Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day. 3) Dumbbell Curls - While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day....
Nov 21st
Nov 21st
Difficult Road Ahead...
I realized that my journey to lose this weight and tone up is going to be difficult at times. I have cravings for fattening foods… I want to see the results now…I don’t want to wait. Getting up early, is a BATTLE ROYALE. This morning I had to convince myself to get up. I started my work-out a little later than usual and I had to convince my brain that the workout would be GOOD...
Nov 21st
11/21 Workout
Sweat and Shape Light Jog: 2 minutes Back Pedal: 1 minute Straight Leg Kicks: 2 minutes Modified Push-ups: 1 minute Modified Plank: 30 seconds Mountain Climbers: 1 minute Side Lunge With 8lb dumbbells in each hand (16lbs total): 2 minutes 2 feet/forward/backward: 30 seconds Plank: 1 minute Squats: 2 minutes Hip Lifts: 1 minute Opposite arm and leg extension: 1 minute Alternating Step...
Nov 21st
Nov 20th
Kettlebell Workout (Mini)
Had a few minutes… 20 Bent Row with kettlebell 20 One-Handed Swings (each arm) 20 Dead Lifts
Nov 20th
Nov 20th
“Motivation is what get’s you started. Habit is what keeps you going.”
Nov 20th
Nov 20th
Burn a Few Calories Fast
Just did it, feel better! Getting in as much exercise I can!  40 Jumping Jacks 30 Crunches 20 Squats (slow controlled motions, work those muscles) 10 push-ups (still doing modified but hope to do the real ones soon) Endorphins <3
Nov 20th
“Strive for progress, not perfection.”
Nov 20th
Nov 20th
The Most Important Meal of the Day
After my work-out this morning I decided to eat a nice big breakfast filled with protein and the things that keep me going: 2 scrambled eggs w/ salsa 1 tortilla 2 turkey sausage patties Serving of triple cheddar shredded cheese hot sauce *Made into a wrap! DELISH! Coffee  2 bottles of water. 
Nov 20th
Nov 20th
Workout 11/20
I took Saturday off, but I was up early to work-out today! CRUNCH & BURN: Nike Training Club Light Jog: 2 minutes Back Pedal: 1 minute High-Knee Run: 1 minute Straight Leg Kicks: 1 minute Recover: 2 minutes Squats: 1 Minute Ski-Jumps: 1 minute Side Lunge: 1 minute Modified Plank: 30 seconds Recover: 1 minute Squat Jumps: 30 seconds Alternating Step Back Lunges: 1 minute High...
Nov 20th