New Year's Eve Workout

HAPPY NEW YEAR'S EVE! I took 3 days off from the gym to enjoy myself in Las Vegas! However, I did a lot of walking and I could definitely feel it in my glutes when I woke up this morning! I went to the gym this morning for a short workout, I didn't want to over do it in the gym after not working out in a few days and consuming a decent amount of alcohol on my trip. Hey, when you gamble it's free- so why not? 


Time to complete: 30 minutes

Lat Pull Down: 4 sets  10 reps Wt: 70lbs
Chest Press: 4 sets 10 reps Wt: 30lbs
Shoulder Press: 4 sets 10 reps Wt: 30 lbs

Cable Fly's: 4 sets 10 reps Wt: 10lbs each cable
Over Head Tricep Extension 4 sets 10 reps Wt: 20lbs
Overhead Rear Deltoid Flys 4 sets 10 reps Wt: 10lbs each cable

Frog Sit Ups: 4 sets 20 reps

Quick workout

This morning’s workout was short and sweet and so is this blog post- Ryan’s on his way!!! :D Only took about 35 minutes.  I also took my measurements this morning, I don’t have time to write about this right now, but I will be posting them on Tuesday when I get back!

Cardio:

 20 minutes elliptical level 9 Completed: 1.32 mi Burned: 148 calories

Bicep Curls: 2 sets 12 reps Wt: 30lbs

Overhead Bar Press: 2 sets 12 Wt: 30lbs

Straight Arm Pull Downs: 2 sets 12 reps 35lbs

Tricep Extensions: 2 sets 10 reps Wt: 30lbs

Chest Flys: 2 sets 12 reps Wt: 10lbs each cable

Overhead Rear Deltoid Fly 2 sets 12 reps Wt: 10 lbs each cable

Happy Happy Friday!

Indeed it is a happy Friday! I got to leave work early today, hit the gym and packed my bag for Vegas tomorrow, and Ryan just landed a little bit ago, so I get to see him tomorrow before I'm off to Vegas! I plan on hitting the gym tomorrow morning before doing Christmas with him and heading to the airport! Tomorrow morning I'll also be taking my 2 month measurements and weighing in on my new scale I got for Christmas! It's pretty neat- I'll talk about it tomorrow! Until then, today's workout was all body weight- a little bit of cardio, legs and abs! Here you go:

Time to complete: 1 hour

Cardio:
20 minutes treadmill 15.0 Incline 4.0mph
Completed:1.33mi Burned 274 Calories


Complete these exercises with no breaks:

Stability Ball Crunch: 2 sets 50 reps
Stability Ball  Lateral Leg Lifts: 2 sets 25 reps each leg
Bosu Ball Oblique Crunches: 2 sets 20 reps each side
Bicycles: 2 sets 50 reps
Air Squats: 2 sets 50 reps
Bosu Ball Lunges: 2 sets 20 reps each leg
Stability Ball Leg curls w/ bridge: 2 sets 20 reps
Stability Ball Knee to Chest: 2 sets 20 reps
Butterfly Crunches: 2 sets 50 reps

Happy Cheat Day and Merry Christmas To Me!

A lot of people claim to have "the best parents in the world".  I actually have the best parents in the world!  They are taking my brother and I to LAS VEGAS on Saturday through Tuesday! I am absolutely ecstatic about taking this trip with my family, however I have realized I will be out of the gym/ physical activity for Sunday-Tues ( I plan on getting a workout in Saturday before I leave!) My plan is to take my Fitbit with me and monitor how far I walk each day up and down the strip.We will be doing A LOT of walking! I could be funny and tell you I'll be doing 12oz curls all day, but I won't- I'll be sticking to the mixed drinks rather than beers. I know this will take a mild impact on my fitness, but this is an opportunity I will NOT turn down and I will be working my tail off when I get back!  This Christmas has been wonderful spending it with my family, and I received some amazing gifts- a few pertaining to my fitness! I can't wait to share them with you all! The only thing that could have made this Christmas better was if Ryan was home. Thankfully, he is flying home for leave tomorrow night so I'll see him Saturday before I leave for Vegas. :)

Anyways, enough about my Christmas. I did an ab workout this morning in my room because I knew what kind of food and drink I was going be consuming today. ( I come from a line of Italians, so my grandfather's home made lasagna was the meal-I won't eat lasagna from anyone/anywhere else! I swear it contains 800 calories a slice! And even though I feel like a blimp, it was totally worth it since I only get this special lasagna once a year!) Happy cheat day and Merry Christmas!

500 ABS
100 Oblique crunches ( each side)
100 crunches
100 penguins
100 butterfly crunches
100 bicycles

Foam plane, card with cash, poker cards, Las Vegas Ornament and dice!
 We are Vegas bound Saturday thanks to some amazing parents!

At home workout for Christmas Eve

I didn’t make it to the gym today between work, stopping by Ryan’s to visit with his parents, and then spending Christmas Eve exchanging gifts with my grandmother and having our traditional Christmas Eve dinner. (I got some amazing new wireless headphones and I’m super stoked to wear these now instead of running a cord up under my sport bra at the gym. YAY!) However, I managed to squeeze in a quick 30 minute workout today- I found this on Pinterest. Hope everyone is enjoying spending time with their families! Tomorrow will be a cheat day for sure- but you already expected that. Now to bed because it's almost midnight and Santa is coming! Merry Christmas, everyone!  J

Upper body, Abs, and Cardio

It’s Christmas Eve’s Eve, and boy is it crazy outside! The weather is nasty, rainy and cold but at least the people are cheerful! The gym was more packed than usual and I expected it. Everyone’s trying to burn off a few extra calories before stuffing their faces! The worst of gym days is yet to come. JANUARY- when all those New Year’s resolutions are made. But don’t worry,  majority of them fall off by the second month. Just bare with the craziness for a little while, don’t stress! It’ll make you retain weight. And now for today’s workout:

Circuit 1:

Tricep Extensions: 3 sets 10 reps Wt: 35lbs, 42.5lbs, 42.5lbs

Overhead Rear Deltoid Fly: 3 sets 10 reps Wt:(each cable) 10lbs, 12lbs, 12lbs

Seated Rows 3 sets 10 reps Wt: 70lbs, 80lbs, 80lbs

Circuit 2:

Lat Pull Downs: 3 sets 10 reps Wt: 55lbs, 65lbs, 70lbs

Face Pulls 3 sets 10reps Wt: 45lbs, 45lbs, 50lbs

Shrugs 3 sets 15 reps Wt: 45lb plate each hand

Circuit 3:

Chest Press: 3 sets 15 reps Wt: 30lbs

Skull Crushes w/ bar: 3 sets 8reps Wt:30lbs

Forward Shoulder Raise: 3 sets 15 reps Wt: 10lbs

Circuit 4:

Lateral Shoulder Raise 3 sets 10 reps Wt: 10lbs

Dead Lift: 3 sets 15 reps Wt: 60lbs

Dips on bench: 3 sets 15 reps

Abs:

Incline sit ups: 3 sets 20 reps

Frog crunches: 3 sets 20 reps

Core twists using cable 3 sets of each side 25 reps Wt: 15lbs

Cardio:

20 minutes elliptical level 9 Completed: 1.86mi  Burned 200 calories

Long cardio and light lower body!

Today’s workout was a longer one- 2 hours! 1 hour of cardio,  about 25 minutes of abs, 25 minutes of lifting, and 10 minutes to stretch it all out! ! I must admit how proud I am of myself from abstaining from eating all the cookies in my house. Every year we make about 200 rosettes and about 8 different types of cookies. I've only had 1 cookie and 2 rosettes- this is much better than last year! Thankfully a lot of them are heading over to Ryan's in a few days! 4 days till he comes back home for leave! :D

Cardio:

 1 hour elliptical: level 9

* 5.35mi completed Burned 591 Calories

 Abs:
Bosu Ball Crunches:  5 sets 20 reps

Bosu Obliques: 5 sets (each side) 20 reps

Bicycles: 5 sets 50 reps

Penguins: 5 sets 50 reps

 Lower Body:

Leg Press 1 Leg: 3 sets( each leg) 20 reps Wt: 70lbs video demonstration ( The gym owner ALWAYS tells me how bad these are for your upper legs and knees. Call me a rebel, but I don't listen and I have been doing them for a very long time. If you do them correctly, you will not have pain in your knees or groin. The knee should come to 90 degrees and no less. You should drive through your heels instead of your toes- just as you would with a squat or two-legged leg press.)

Goodmornings: 3 sets 15 reps

Sumo Squats: 3 sets 15 reps Wt: 35lbs

What a weekend!!!

Sorry I’ve been MIA since Thursday, my bestie came in town Friday and we had a productive weekend.  I used Saturday as my cheat day because I had to work, and then we went downtown to celebrate Ashlea getting into PT school! And today…. well let just say we didn’t make it to the gym; the bar got the best of someone.;) But tomorrow I'll make up for it, I plan on being at the gym for about 2 hours. It's not everyday your best friend gets accepted into gradschool, so I think 2 days off when she visits is perfectly fine!

Friday:  45 minutes Strictly Cardio

20 minutes treadmill: interval speed. Jog 5.0-Sprint 9.0 Completed: 1.85mi Burned: 213 Calories

25 minutes elliptical: Completed 2.35mi Burned 257 Calories.

Friday night at the Checkers game! Sad we lost,
but the tickets were free! Thanks Greg!

And this is my bestie  <3

Cardio, Upper Body and Abs

Today’s workout was only an hour long, quick but effective. Tonight I’m going walking with my brother around our neighborhood. It was something I told him I’d do over his break with him to help him get in shape and I figured it could count as my second workout for the day. My dad is a huge walker at night; he does about 8-10 miles every other night.  I increased the weight on each exercise, on the last set.

Cardio:

15 minutes treadmill incline 15mph 4.0mph  Completed 1 mile  Burned: 208 calories

Circuit 1:

Overhead tricep cable fly

-2 sets 10 reps Wt: 10lbs each cable

-1 set 6reps Wt: 15lbs each cable

Straight arm pull downs

-2 sets 10 reps Wt: 30lbs

- 1 set 10 reps Wt: 35lbs

Seated Rows

-2 sets 10 reps Wt: 70lbs

-1set 10 reps Wt: 75lbs

Circuit 2:

Lat pull down:

-2 sets 10 reps Wt:70lbs

-1 set 10 reps Wt: 75lbs

Single arm bent over row

-2  sets 10 reps Wt: 30lbs

-1 set 10 reps Wt: 35lbs

Preacher Curl:

-2 sets 10 reps Wt: 12lbs

1 sets 10 reps Wt: 15lbs

Abs:

 Bosu ball  20 sit ups, 20 crunches  4 sets (complete 20 sit ups with legs at 90 degrees, and then crunches at a lower incline. Be sure not to use pressure around your neck, you need to pull from your core not your neck. I hold my hands on the side of my ears) video demonstration 

Cardio, Abs, Yoga!

Today has been absolutely exhausting and I couldn’t wait to get to the gym tonight to let out some stress I’ve been feeling. Fact: your body holds on to stress.  This past week was finals week, and my body has felt insanely stiff and honestly somewhat groggy. I know it’s from the lack of sleep and the high amount of stress I’ve put on myself to finish with a 4.0. However, it has all paid off.  Spinning is my go to for stress relieving cardio, so tonight’s workout contained spinning and abs and a little bit of yoga for stretching.

Side note: My blog not only has made it's way to India a few weeks ago, but I just saw that it has made it's way down to Colombia, South America as of today!

Cardio:

 Speed bike 30 minutes- challenge yourself on the intensity and change positions often.

Abs:

 3 sets 15 reps  Butterfly sit ups

3 sets 10 reps V-ups (these are hard, I won’t lie. If you can’t do 10 in a row decrease the reps until you develop strong core muscles and have perfected your form.)

3 sets 30 reps bicycles

Reclining Hero- one of my favorite stretches!

Cobra

Camel

MIA for the 4.0!

I’m still alive everyone, don’t worry. I’ve been MIA for the past few days because I’ve been living under a rock prepping for finals. And they are finally over. I literally felt a ton come off my shoulders when I pressed submit to my last exam.  I ended the 7 class, 19 credit hour semester with all A’s. That’s right, this chick made the Dean’s List ending her last semester of college classes with a 4.0! I am so overwhelmed it’s absolutely insane. So what was my motivation? The same motivation I have pertaining to the gym. Ryan shared this quote with me a long time ago and it has stuck. “Be humble, be hungry, and be the hardest working person in the room.” - Dwayne “ The Rock” Johnson.   It has been my goal this semester to display all of those attributes and it looks like it has all paid off! So hat’s off to an amazing semester, with amazing new friends and let the Christmas break commence!

With the start of break officially beginning tomorrow, I have decided with all my extra free time I’ll be hitting the gym twice a day during the week and once a day on the weekend (still continuing with an off day).

Here’s the workouts for the past 3 days!

Sunday: This was an extremely short workout. I spent the morning and afternoon studying and then worked 3-11.

Time to complete: 35 minutes

Cardio:

 25 minutes treadmill  15incline 4.0mph (completed 1.66mi burned 252 calories)

Circuit:

Adductors: 3 sets 15 reps 50lbs

Abductors 3 sets 15 reps 40lbs

Dead Lifts 3 sets 10 reps 50lbs

Monday: Cardio and lower body circuit w/ abs 
 Time to complete: 1 hour 25 minutes

Cardio:

Light jog for 7:00minutes

Sprint 30 seconds on, 30 second off: 10mph until you complete 1.50mi

Circuit 1:

Bent over 1 arm row 3 sets each arm 12 reps Wt:25lbs, 25lbs, 30lbs

Tricep Cable Extension 3 sets 12 reps Wt:35lbs

Over head rear deltoid fly 3 sets 12reps Wt: 10lbs each cable

Circuit 2:

 Lat pull down 3 sets  12 reps Wt: 55lbs, 55lbs, 70lbs

Overhead bar press 3 sets 12 reps: 40lbs

Shrugs 3 sets 10 reps Wt: 2- 45lb plate each hand (I find it easier to holder plates than dumbbells for shrugs.)

Circuit 3:

 Straight arm pull down 3 sets 10 reps Wt: 25lbs, 25lbs, 30lbs

Reverse grip tricep pull down: 3 sets 10 reps Wt:25lbs

Chest press 3 sets 10 reps Wt: (40lbs) 2-20lb dumbbells

Abs:

Frog sit ups 3 sets 20 reps

Russian trists 3 sets 20 reps ( 40 individual count)

Quick Cardio

Well today Ryan left for Rhode Island for Officer Candidate School and our families and I could not be more proud of him! 12 weeks of no communication other than handwritten letters (and a few days leave over Christmas or New Years) will be different for sure, but we both know in the end it will all be worth it.

As for me, I spent the day with him and then went to the gym after he left for the airport. I spent 50 minutes on the speed bike then stretched out for 10 minutes. My abs were pretty sore from yesterdays abs circuits. I'm not sure how far I went or how many calories I burned. Typically in an hour spin class I burn close to 720, however, I wasn't spinning as hard as I would normally spin in a class. Getting back to leg day tomorrow granted my knees are feeling better! :) Hope everyone is having a great weekend!

Cardio:

50 minutes speed bike

   

And this is my sweet girl who was sad to hear that Ryan wasn't going to be around for a while.

No, No, Noodle Arms!

Yesterday I didn’t go to the gym, my knees have really been bothering me lately so I decided to take a day off lifting and just opt for a walk. Ryan and walked for about 30 minutes with my dog, I’m not entirely sure how far we went but it was enough to work up a sweat and appetite!

Today’s workout consisted of cardio, upper body, and two abs circuits. I used Tuesday as my off day at the gym, but ate a healthy dinner. Because Ryan leaves for Officer Candidate School tomorrow, our family’s are going to dinner at Firebirds (one of my favorites!) So I’ll be using today as my cheat day for food. Here was today’s workout!:

Time to complete: 1 hr 30 minutes

Cardio:

30 minutes speed bicycle

Circuit 1:

Military press: 3 sets 10 reps Wt:20lbs

Bicep curls: 3 sets 10 reps  Wt: 2-10lbs dumbbells

Seated Rows 3 sets 10 reps Wt: 55lbs

Dips off bench 3 sets 15 reps

Circuit 2:

Lateral raises 3 sets 10 reps Wt: 8lbs

Front raises 3 sets 10 reps Wt: 8lbs

Overhead raises: 3 sets 10 reps Wt:8 lbs

Overhead tricep extension 3 sets 10 reps Wt: 20lbs

Circuit 3:

Overhead rear deltoid fly (Cable)  3 sets 10 reps Wt: 10lbs each side

Single arm pull down 4 sets 10 reps Wt: 25lbs

Bicep curl w/ cable 3 sets 10 reps Wt: 5lbs each side

Abs Circuit 1:

Ball toss 3 sets 12 reps

Mountain climbers 3 sets 30 reps

(legs on ball) Stability ball crunches 3 sets 20 reps

Stability Ball Knee to Chest 3 sets 15 reps

Abs Circuit 2:

Bicycles 3 sets  40 reps

Penguins 3 sets 50 reps

Butterfly crunches 3 sets 30 reps

(body on ball)Stability Ball Crunches  3 sets 20 reps

Baby Got Back

There was no way I could make it to the gym yesterday between shadowing at my clinic site and a meeting at night, so I decided to use yesterday as my cheat day. I decided to skip the gym but had a healthy meal (I’ll be using my cheat meal Friday night for Ryan’s going away party.) I also found out  some pretty awesome news last night! My overview course for my program and externship are going to happen at the same time starting in January. They are 8 weeks long which means I’ll be finished with school in March, I am also eligible to take my national exam in March, and won’t have classes in April or May. A month and a half off school before walking for graduation sounds alright with me!

As for today’s workout is was strictly body weight (with the exception of sumo squats) focusing on the butt and thighs.  I didn't rest between circuits/sets, so I finished the workout relatively quick. If you need to rest, by all means do. Just keep your rest periods short and frequent rather than few and long, this will help keep your heart rate elevated!

Time to complete:  1 hour 10 minutes

Cardio:

Elliptical 15 minutes Level: 9 Completed 1.25mi Burned 146 Calories

 Circuit 1:

Chair Step Ups: 4 sets 20 reps (alternate each leg, should complete 40 reps per leg total)

Side Lunge w/ curtsy: 4 sets 15 reps (alternate each leg, should complete 30 reps per leg total)

Donkey Kicks : 4 sets 15 reps (alternate each leg, should complete 30 reps per leg total)

Stability Ball Plank w/ Straight Leg Lift: 4 sets 15 reps (alternate each leg, should complete 30 reps per leg total)

Circuit 2:

Sumo Squats 4 sets 15 reps Wt: 25lbs

Side Saddle Leg Lifts: 4 sets 15 reps

Bridge: 4 sets 15 reps

Clams: 4 sets 15 reps (alternate each leg, should complete 30 reps per leg total)

Abs:

Bicycles: 3 sets 20 reps (40 individual count)

Butterfly Crunches: 3 sets 20 reps

Penguins: 3 sets 20 reps (40 individual count)

May The Odds Be Ever In Your Favor

You can definitely tell that finals are near! The gym is absolutely packed and you’re lucky if you can get on the cardio equipment. Lucky for me I was able to jump on the treadmill for 30 minutes before completing my lower body workout. With the colder weather finally settling in, I have noticed my right knee giving me some trouble. I discovered I had tendonitis in high school while playing lacrosse, and it seems that every winter it decides to act up with the colder weather around. Because of this, I kept the weight relatively light, only completed 3 sets and applied ice when I got home. I'll be hunting down my brace within the next couple of days. 

Cardio:

30 minutes treadmill 15incline 4.0mph:
Completed: 2 miles Burned: 411 Calories

Circuit 1:

Leg extensions 3 sets 10 reps Wt: 90lbs, 90lbs, 110lbs

Leg curls 3 sets 10 reps Wt: 65lbs, 75lbs, 80lbs

Leg press 3 sets 10 reps Wt: 150lbs, 160lbs, 170lbs

Circuit 2:

Dead lift 3 sets 10 reps Wt: 50lbs

Good mornings 3 sets 10 reps Wt:  30lbs

Thrusters 3 sets 10 reps Wt: (2) 10lbs dumbbells

Abs:

Bicycles 3 sets 20 reps

Incline crunches 3 sets 20 reps

Frog sit ups 3 sets 20 reps

No Power? No Gym? No Problem!

This weekend has felt like it has been going on for a week! ( but I'm not complaining) I didn't get a chance to post my workout from yesterday, I was pretty busy, and unfortunately today the power was out at my gym, so it was closed. Even though the gym was closed I still managed to come home and work out on my own personal workout machine. If you don't have one at home, improvise- every workout you can do with a weight, there is a counter exercise that you can perform using body weight.

Saturday:

I went to a 1 hour MATRX class with Ryan at the UFC gym. The class included boxing while incorporating TRX exercises after a few rounds. My shoulders and arms feel great with the exception of my forearms, they're pretty sore!

Sunday: Because my gym didn't have power and was closed I worked out at home. 

Time to complete: 50 minutes

Circuit 1:

Lat Pull Downs 4 sets 10 reps Wt:50lbs

Resistance Band Curls 4 sets 10 reps 

Chest Press 4 sets 10 reps 30lbs

Circuit 2:

Tricep Pull Downs 4 sets 10 reps 

Lateral Raises 4 sets 10 reps Wt: 5lbs each arm

Overhead Tricep Extensions 4 sets 10 reps Wt:15lbs plate

Abs:

Knee-on-couch crunches 4 sets 20 reps

Flutter Kicks 4 sets 20 reps (40 individual count)

Penguins 4 sets 20 reps (40 individual count)

Leg Throw Downs 4 sets 20 reps

Bicycles 4 sets 20 reps (40 individual count)

 

 My surprise trip on Friday was to Childress Vineyards and hotel! This man knows me so well and how much I love a good wine! Ryan and I explored downtown Lexington and found an awesome hole in the wall restaurant for lunch  with a chocolate shoppe next door. We took a tour of the vineyard, sampled some wine, bought a few bottles and had a romantic candlelit dinner overlooking the vineyard. All I have to say is: I'm one lucky woman and I'm not ready for him to leave in 5 days for OCS!

Fartlek Run: Fun To Say, Even More Fun To Run!

Today Ryan and I headed over to the old stomping grounds and completed a 2 mile Fartlek run. I couldn’t tell you the last time I did one of these, but when he said “let’s go on a run” I immediately said it had to be a Fartlek! A Fartlek run is a run in which you travel a short distance and complete a set of body weight exercises. You can choose to stop after a certain amount of time, or pick destinations in your path to stop at.

Earlier today, I came home to a new workout jacket on my bed from this wonderful man. I’ve been looking for a new warm up jacket for quite some time, and I’m absolutely in love with this one! And it just so happened to be the perfect temperature to go running outside with a jacket! After our run, we decided to pick up some steaks and chow down to get our protein fix! Tomorrow’s Friday, enjoy your cheat day! I’m headed to some secret surprise destination with Ryan. I’m really excited to find out what he’s been planning! :)

He's always pushing me to be stronger and better in more ways than fitness.
 He is without a doubt my better half <3
Side Note: I'm already obsessed with this jacket and
 I'm thinking my glutes look pretty damn good ;)

Time to complete: 26:14 minutes

Distance: 2 miles

1)      Run 0.5mi

30 air squats

20 push ups

20 toe touches ( find an area and touch each foot to it 20 times)

20 jumping jacks

2)      Run 0.5mi

15-4 count forward arm circles

15- 4 count backward arm circles

15-4 count  still jacks ( only move arms up over your head like a jumping jack motion)

15- count overhead circles

3)      Run 0.5mi

10 Lunges each leg with twist

10 push ups

20 seal jacks

20 skip knees

4)      Run 0.5 mi

 Stretch

Upper Body and Cardio

I don't have much to say about today's workout and I'm pressed for time. I've got a test tomorrow on the 50 most commonly prescribed medications that I need to look over again :) Here was tonight's workout! Happy Hump Day!

Cardio:

15 minutes treadmill  Incline 15 4.0mph Completed: 1 mi Burned: 108 Calories

Circuit 1:

Single arm lat pull down 4 sets 10 reps Wt: 25lbs, 30lbs, 30lbs, 30lbs

Overhead Press w/ bar 4 sets 10 reps Wt: 40lbs 

Incline Push Ups 4 sets 10 reps

Circuit 2:

Overhead deltoid flys 4 sets 8 reps Wt: 10lbs

Clean and press 4 sets 10 reps Wt: 30lbs

Straight arm pull downs 4 sets 10 reps Wt:30lbs

Abs:

Frog sit ups 4 sets 20 reps

Rope pull down crunch 4 sets 20 reps

Fa-La-La-La-La, La-La-La- Flonase!

This head cold got the best of me this morning, but it didn’t stop me from going to the gym. I opted for a shorter workout this morning so I could take a nap and rest before heading to the clinic to shadow for a few hours.  This nap (and Flonase) did me some good.  I’m thankful for a short shift tomorrow at work so I can hit the gym and then rest the remainder of the day.  I found out tonight I’m going on a surprise “romantic” trip with Ryan this weekend. I’m pretty giddy to say the least, so I’m hoping I feel better within the next day or two! Feeling better means I can workout hard before we leave  and  I won’t feel guilty about not completing a hard workout Friday morning / Saturday afternoon. Oh, and also because feeling yucky sucks! Hope everyone is surviving the awful week of back to school and work after a nice break!

PS: My fitness blog has managed to make its way over to India! Holey Moley! Thanks to everyone for reading! I hope you all enjoy reading it as much as I enjoy writing it! :)

Time to Complete: 50 minutes

Cardio:

15 minutes standard bike. Level 5. Completed: 3.04mi Burned 92 calories

Circuit 1:

Sumo squats 3 sets of 15 reps Wt: 40lbs

Ski Squats 3 sets of 15 reps Wt: 50lbs ( 2- 25lbs plates)

 Bulgarian Squats (each leg) 3 sets 15 reps Wt: (2-15 lbs dumbbells)

Circuit 2:

Dead Lift 3 sets 15 reps Wt: 50 lbs

Calf Raises w/bar 3 sets 15 reps Wt: 40lbs

Single Leg Romanian Dead Lift  (each leg) 3 sets 15 reps Wt: 15 lbs dumbbell

Morning Cardio

I decided to head to the gym earlier today for a high cardio workout on the elliptical.  Lately I've been feeling groggy :/  It could be that I got the flu shot the other day (unlikely for me) or this weather is just bipolar- it’s been 40 degrees last week and about 70 today! Hoping the weather can make up it's mind and I can get over this mini cold thing!

Cardio:

1 hour elliptical increasing intervals every 10 minutes

 Calories Burned:  583

Miles Completed: 3.76

Time	Resistance
0-10 minutes	10
10-20 minutes	11
20-30 minutes	12
30-40 minutes	13
40-50 minutes	14
50- 60 minutes	15

Legs on the wall.

This pose is great especially after being on the elliptical for an hour and having constant blood flow to my legs. I could feel the blood pulling from my feet (very weird) and  was able to stretch out my hamstrings and calf muscles, too! You can place your arms out to the side, or have then resting on your stomach, whichever you feel more comfortable with! You can learn more about this stretch here!

Upper Body and Cardio

Tonight workout was a longer one, but very productive. I had my original workout planned with cardio and 3 rounds of exercises, but the New England and Green Bay game was too close. I had to stay and make sure New England lost. It was a god week of football. Bills beat the Jets earlier this week and Browns today, NCSU kicked UNC’s ass, Duke beat Wake and New England lost to Green Bay. I’m a pretty happy fan. Have a great workout!

Time to compelte: 1 hour 35 minutes

Cardio:

2,000 meter row: Row Machine 12:40 minutes to complete

Circuit 1:

Tricep Pull Down (Cable) 4 sets 12 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs

Bench Dips 4 sets 12 reps

Bent Over Row L&R arms 4 sets of 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Circuit 2:

Shrugs w/ Bar  4 sets 12 reps Wt: 55lbs

Straight Arm Pull Downs (Cable) 4 sets 12 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs

Face Pulls w/ Rope ( Cable) 4 sets 12 reps Wt: 35lbs, 35lbs, 45lbs, 45lbs

Circuit 3: Complete these three exercises without stopping in between

¼  way bicep curl  12 reps

½ way bicep curl 12 reps

Full bicep curl 12 reps

Repeat 4 times resting after Full Bicep Curl

Abs:

Fluter kicks 3 sets 20 reps ( 40 individual count)

Penguins 3 sets of 20 reps ( 40 individual count)

Stability Ball Knee to Chest 3 sets 15 reps

Over head crunch w/ medicine ball 3 sets 30 reps (8lbs medicine ball)

Side bends ( L&R) 3 sets 20 reps

Football Cardio:

22:50 minutes  Incline of 15 3.8mph Completed: 1.43mi Burned 298 Calories

AMRAP

Hoping everyone enjoyed Thanksgiving with their loved ones! I used Thursday as a cheat day for food, and yesterday as a cheat day for the gym.  I felt better about those second helpings knowing I went to the gym that morning! As for today, it was  pretty simple. AMRAP ( As Many Rounds As Possible) I have done before and posted, but it is a great way to incorporate high intensity into your works while keeping your heart rate up. Try not to rest long during these sets, this allows your heart rate to return to normal. Try to limit the number of breaks you take as well.  For each of these exercises I completed the circuit for 15 minutes, and completed 10 reps of the exercise. Be sure to use weight that is challenging, but won’t cripple your form.  (I would have preferred to use the 8lbs dumbbells for circuit 2, however, I got the flu shot for my externship today and my left deltoid was as extremely stiff and I didn’t want to irritate the muscle anymore.) Remember, you are completing the exercises for 15 minutes with minimal breaks you need to have perfect form to avoid injury and to maximize your workout. Have fun!

Time to Complete:  1 hour

Cardio:

 Standard bike 15 minutes, Level 9 : Completed 3.59 miles Burned 108 calories

Circuit 1: (Completed circuit 8 times)

 Kettle Bell Swings 10 reps Wt: 15lbs

Goblet Squats 10 reps Wt: 20lbs

Sumo Squats 10 reps Wt: 35lbs

Rest 4 minutes

Circuit 2: (Completed circuit 10 times)

Lateral Side Raises 10 reps: Wt: 5lbs

Front Raises 10 reps Wt: 5lbs

Overhead Press 10 reps Wt: 5lbs

Cool Down:

15 minutes treadmill 9.0incline 4.0-4.2mph Completed 1.00 mi, Burned 154 calories

Turkey Trotting

Happy Thanksgiving Everyone! After watching some of the Macy's Thanksgiving Day Parade ( My brother's college's band coming through) I managed to make it to the gym for a 30 minute cardio workout! Short and sweet, but I hope everyone has a wonderful Thanksgiving with their loved ones! Gobble, Gobble!

15 minute Treadmill: 1.44mi  Burned 166 Calories
15 minutes elliptical Level 9: Burned 1.37mi  Calories

Bonding Time With The Broski

My brother is home on Fall break from school and I got to spend some good quality time with him tonight. I went to the gym before he decided to take me up to Hickory Tavern to catch up, little did I know one beer turned in to two and I order some of the best pretzels with queso and honey mustard sauce that I've ever had. It's a good thing I decided to go to the gym before coming home from a long day, and I will most definitely be hitting the gym tomorrow before stuffing my face with delicious food. Tomorrow will be my cheat day, specifically for food, but I intend on going to the gym tomorrow morning. Maybe I won't feel as guilty when I have second helpings of mashed potatoes or stuffing and maybe a few glasses of wine... Anyways, here was tonight workout, and I hope everyone had a wonderful Thanksgiving's Eve. :D

Cardio:

 15 minutes elliptical: level 12 1.04 mi completed and 148 calories burned

Circuit 1:

Leg Extensions: 4 sets 10 reps Wt: 70lbs, 70lbs, 85lbs, 85lbs

Leg Curls: 4 sets of 10 reps Wt: 60lbs, 60lbs,75lbs, 80lbs

Leg Press: 4 sets of 10 reps Wt: 110lbs, 125lbs, 140lbs, 150lbs

Circuit 2:

Good Mornings: 4 sets of 10 reps Wt: 30lbs, 40lbs, 40lbs, 40lbs

Frog Sit Ups: 4 sets of 20 reps

Incline Crunches:  4 sets of 20 reps

Side Bends: 4 sets of 20 reps ( each side)

You Never Know When You'll Be Called To The Hunger Games

Today was a short and sweet workout filled with cardio and abs. Ryan told me today that he was taking me to see Mockingjay tonight and you never know when you’re going to be called to the Hunger Games, so you might as well work on your running!  This was my fastest two mile run in a good while, I’m pretty excited about it J Also, tonight I took my one month measurements and I’m pretty happy with the progress so far! Looking forward for the months to come! Enjoy your workout!

Time to complete: 35 minutes

Cardio:

 2 mile: completed in 18:29

Abs:

Inclined Crunch: 2 sets of 20 reps

Frog Sit Ups: 2 sets of 30 reps

Russian Twists: 2 sets of 30 reps (or 60 if counting each side individually)

Leg Lifts: 2 sets of 20 reps

Penguins: 2 sets of 30 reps (or 60 if counting each side individually)

Bicycles:  2 sets of 20 reps (or 40 if counting each side individually)

BILLS and Biceps Both Start With B's!

I call this workout 55’s because you choose 5 exercises that work a specific area and you do 5 sets.  You can do as many exercises as you would like, but break it up into 5 exercises per circuit. Simple enough. Your arms will most definitely feel like jell-o once you leave the gym after this workout! Now it’s time to have a repeat of week 8 tonight. Bills vs. Jets. Obviously my team is going to demolish Ryan’s once again! Go Bills!

Cardio:

15 minutes standard bike: completed 3.05mi

Circuit 1:

Preacher Curls: 5 sets of 10 reps Wt: 15lbs

Reverse Grip Tricep Extensions: 5 sets 10 reps Wt: 25lbs, 25lbs, 30lbs, 30lbs, 30lbs

Tricep Pull Downs w/ rope: 5 sets of 10 reps Wt: 30lbs, 30lbs, 35lbs, 35lbs, 38lbs

Skull Crushers: 5 sets 10 reps Wt: 20lbs

Chest Press w/ Dumbbells  5 sets of 10 reps Wt: (2) 20lbs or 40lb bar

Circuit 2:

Cable Chest Flys 5 sets 10 reps Wt: 10lbs each cable

Crunches w/ stability ball 5 sets of 20 reps

Frog Sit Ups: 5 sets of 20 reps

Penguins on Stability Ball: 5 sets of 20 reps
Stability Ball Knee to Chest: 5 sets of 10 reps

Back and Cardio

Today's workout was extremely short and tonight's shift was extremely long. I didn't think 11PM would ever come!  I don't know why, but I decided it would be a good idea to leave a 5 page paper due till about 8 hours before due. However, I got to the gym well before I started it. (Funny how we will do anything to procrastinate!) Anyways, enough about my day- here was the workout!

Cardio: 
20 minutes elliptical: Level 11 ( 1.57mi completed 199 Calories Burned)

Circuit 1:
 Back extensions: 3 sets 15 reps
Rear Deltoid Fly w/ cables: 3 sets 15 Wt: 10lbs each arm
Pull ups: 3 sets of 8 reps

Circuit 2:
Wall Pushups: 3 sets 10 reps
Shrugs: 3 sets 10 reps Wt: 60lbs
Seated Rows: 3 sets 10 reps Wt: 55lbs, 70lbs, 70lbs

And now to bed because I have to be up at 5 AM :)

Do She Got A Booty?! SHE DOOO!

So I got to the gym a little later than usual and that’s why my post is much later- Okay 9 hours later.  But anyways, tonight’s workout kicked my butt, literally. I have never had a problem with filling out a pair of jeans in my life, and I like to think it looks pretty damn good in a pair of yoga pants. Sadly, a lot of women aren’t blessed with a bubble butt and they have to build it- and that’s okay, that’s what I’m here to help you with tonight.  Sure squats are great for your legs, your core, and your butt, but tonight’s workout focuses mainly on the tush. Be prepared to be sore just sitting  tomorrow!

Side note: The title of this post is part of a song my boyfriends brother enlightened us with one night on the way to the movies. It is absolutely ridiculous but at the same time absolutely hilarious! Thanks Chris! And for anyone who wants to listen to this catchy nonsense: Swiggity Swooty

 Bonus tip: In a few of these videos it looks like I’m looking into the camera for you all J Actually, the camera was set up in front of the mirror! It’s a great idea to have a mirror(s) where you can watch your form. A few times I found myself slipping up on form and I had to correct it.

Circuit 1:

Donkey Kicks 3 sets of 12 reps video

Air Squats: 3 sets of 12 reps

Supermans w/ Stability Ball: 3 sets of 12 reps video

Hip Raisers: 3 sets of 15 reps video
Reverse Hyperextensions: 3 sets of 15 reps video

Circuit 2:

Leg curls w/ Stability Ball: 3 sets of 15 reps video

Single Leg Romanian Dead Lift: 3 sets of 12 reps. Wt: 10lbs dumbbell video

Chair Step Ups: 3 sets 12 reps (each leg)  Wt: 2- 10lbs dumbbell video

Dirty Dogs: 3 sets 15 reps (each leg) video

Abs:

Leg lifts: 3 sets of 15 reps

Incline Sit Ups: 3 sets of 15 reps

TRX Body Saw: 3 sets 30 seconds

TRX Crunch and Curl: 3 sets 15 reps video

TRX Elbow Planks: 3 sets 30 seconds

TRX Hand Planks: 3 sets 30 seconds

Cardio:

 20 minutes treadmill 11.0 incline 4.0mph (Completed: 1.33mi, Burned 223 calories)

Friday Night Fun

This week has been absolutely insane and I had no choice but to take a second day off from the gym. I felt absolutely horrible skipping a workout at the gym again yesterday, but with Fall break beginning as of today, I should have known the days leading up to it were going to be intense.  Even as stressful as it was, my grandmother is finally home from the hospital, all tests are completed, and the giant health fair project is over with. (THANK GOD!) While Fall Break may be a time to relax from school, and presidential duties, I’ll be kicking my workouts into high gear because I have no reason not to! Here was tonight workout:

Cardio:

 15 minutes elliptical Level 10 1.63mi  158 calories

Circuit 1:

Leg Press: 3 sets of 10 reps Wt: 200lbs, 205lbs, 210lbs

Leg Extension: 3 sets of 10 reps Wt: 90lbs 100lbs, 110lbs

Leg Curl: 3 sets of 10 reps: Wt: 79lbs, 85lbs, 100lbs

Circuit 2:

Squats w/ Bar: 3 sets of 10 reps Wt: 45lbs, 65lbs, 95lbs

Bulgarian Squats: 3 sets of 10 reps (each leg) Wt: 8lbs medicine ball overhead

Goblet Squats: 3 sets of 10 reps Wt: 20lbs

Abs Circuit: ( Use Bosu Ball for all exercises)

 Crunches on 3 sets of 20 reps

Penguins: 3 sets of 20 reps  40 individual count)

Planks  30 seconds 3 sets  ( Ball side on ground, plastic side on arms)

Upper Body and Light Cardio

There was absolutely no way I could have made it to the gym yesterday so I used it as my cheat day. I  class and had to drive an hour and a half  for a fundraiser for my program, prepare things for our health fair tomorrow, and get ready for my grandmother who is coming home from the hospital tomorrow (YAY!) I had the worst headache and was absolutely drained, there was no reason to go to the gym if I knew I wasn't going to be productive. Friday is a gym day for subbing yesterday as a cheat day. Anyways, here was today’s workout:

Cardio:

15 minute treadmill 10.0 incline 4.0mph

Circuit 1:

 Military Press 4 sets 8 reps Wt: 25lbs

Lateral Raises 4 sets 8 reps Wt:10lbs

Front Raises 4 sets 8 reps Wt: 10lbs

Complete circuit 4 times resting 30-45 seconds between rounds

Circuit 2:

Reverse Grip Tricep Pull Downs( Cables) 4 sets 10 reps Wt: 25lbs, 30lbs, 35lbs, 35lbs

Face Pulls (Cables): 4 sets of 10 reps Wt: 35lbs, 50lbs, 55lbs, 55lbs

Bent Over Rows(Each arm) 4 sets 10reps Wt: 20lbs, 25lbs, 30lbs, 30lbs

Complete circuit 4 times resting 30-45 seconds between rounds

Circuit 3:

Lat Pull Downs 4 sets 10 reps Wt: 55lbs

High Row (Cable): 4 sets 10 reps Wt: 42.5lbs

Overhead Rear Deltoid Fly (cable)  4 sets 10 reps Wt: 10lbs each arm

Complete circuit 4 times resting 30-45 seconds between rounds

Abs Circuit:

Incline sit ups 4 sets 20 reps Wt: 8lbs medicine ball over head

Mountain climbers: 4 sets 40 reps

Side bends 4 sets 20 reps Wt: 25 lb plate

Russian Twists 4 sets 40 reps Wt: 8lbs medicine ball

Skinny Orange Chicken

Okay guys, this was a super easy meal to make especially when you don’t have a lot of time and it was delicious too! We all know how good Chinese food is, but do you know how many unnecessary calories you are consuming? This is a great modification for take-out Chinese- it’s cheap and quick to make! I changed the directions a little bit and  prepared the chicken the night before because I like for my meats to have flavoring. The next day I mixed everything together right before heading to work last night. Enjoy! 

Ingredients:

o    2 lbs. boneless, skinless chicken breasts, cut into bite-sized pieces

o    Salt and pepper

o    2 Tbsp. olive oil

o    3 cloves garlic, minced

o    ½ cup orange juice

o    ½ cup honey

o    ⅓ cup soy sauce

o    3 Tbsp. cornstarch

o    ½ tsp. ground ginger

o    Crushed red pepper flakes ( preference)

o    thinly sliced scallions

o    toasted sesame seeds

Directions:

1. Combine in ziplock bag to marinate overnight:

 Salt and pepper

2 Tbsp. olive oil

3 teaspoons garlic minced

½ cup orange juice

½ cup honey

⅓ cup soy sauce

( preference:)

Crushed red pepper flakes ( preference)

thinly sliced scallions

toasted sesame seeds

2. Pour bagged ingredients into a large skillet on medium heat and allow it to simmer ( 10-12 minutes or until chicken is cooked thoroughly)

3. Mix corn starch in small amounts to thicken the sauce.

4. Reduce heat to low and allow to simmer for 5 minutes

5. Remove from heat and serve over rice!