FFF- #2

And just like that we are back to Friday. And as you can tell I haven't really been to busy on the blog. Or in the gym.

I did manage to go to bootcamp on Wednesday night and enjoyed a lovely stretch session at baby yoga on Thursday morning. Other than that, I get a big fail. However, my excuse is that I may have broken my foot.  How you may ask? My dropping a freaking can of shaving cream onto the top of my foot. Yup. Not even a cool story. But it was enough to make my foot very sore and me not really want to shove my foot into a running shoe.

Weekly Weigh In: Still the same. Kinda bummed about this, but really what was I expecting? Didn't really change up the diet to much and didn't work out...


Hopefully there is more to tell next week.

Back Exercises

Its beginning to get to the point where I am starting to feel the motivation to get back to my pre-baby weight. I wanted to start off with something easy, and my back has been sore lately (picking up a babe isn't always easy)

I just did all of them and they are all simple enough, but I did feel something working! Hopefully this will help the sore back. Remember to breathe properly!

Original source: fitsugar.com  (the photos are from there as well)

Upper Back Lifts:

Targeting key muscles with upper back lifts helps to strengthen your back while improving your posture:

• Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
• Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
• Complete three sets of 12 to 15 reps.

Superman Booty Lift

• Lie on your belly and hold an exercise ball between your feet.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
• Repeat for a total of 10 lifts.

Side Bend With Ball

Lengthen and tone your sides and back with side bends with a stability ball:

• Hold a gym ball firmly between your palms, right in front of your belly.
• Stand firmly, with your feet hips-width distance apart. Tuck your tailbone in and engage your abs to protect your lower back.
• Raise the ball above your head and straighten your arms completely. Then slowly lean your hands over to the right side, but continue to keep both feet planted equally.
• Try to draw your upper ribs back so they're stacked on top of your lower ribs. Pull your belly button in towards your spine and look up towards the ceiling if you can.
• Bend as much as you feel comfortable and hold for five complete breaths.
• When you're ready, while keeping your lower body strong and stable, lift your torso back up. Stay in a neutral standing position for one complete breath, and then arch over and do the left side.
• Repeat each side five more times.

Opposite Limb Extensions

• 

  
  

  • Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders, and your feet hip distance apart.
  • Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
  • Now lift your left arm and your right leg. Hold for two seconds and slowly release.
  • Try to move slowly and with control in order to keep the ball as steady as possible. Use your deep abs to help stabilize.
  • Repeat this move for a total of 15 to 20 reps on each side.

Back Extensions

Fight the bulge on your lower back with simple back extensions:

• Kneel down with an exercise ball in front of you. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes anchored firmly on the floor about shoulder-width apart.
• Lower your torso down with your hands behind your head — your upper body should basically be wrapped around the ball.
• Lift your torso up until you form a straight line with your hips and legs. 
Lower back down to complete one rep. Be sure to inhale as you come down and exhale as you lift your torso up.
• Do three sets of 12 reps.

Back Excercies to try

I just did all of them and they are all simple enough, but I did feel something working! Hopefully this will help the sore back. Remember to breathe properly!

Original source: fitsugar.com I just compiled a bunch of them together for my ease.  I didn't create them either; so don't get mad at me if you hurt yourself.

Upper Back Lifts:

Targeting key muscles with upper back lifts helps to strengthen your back while improving your posture:

• Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
• Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.

Complete three sets of 12 to 15 reps.

Superman Booty Lift

• Lie on your belly and hold an exercise ball between your feet.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
• Repeat for a total of 10 lifts.

Side Bend With Ball

Lengthen and tone your sides and back with side bends with a stability ball:

• Hold a gym ball firmly between your palms, right in front of your belly.
• Stand firmly, with your feet hips-width distance apart. Tuck your tailbone in and engage your abs to protect your lower back.
• Raise the ball above your head and straighten your arms completely. Then slowly lean your hands over to the right side, but continue to keep both feet planted equally.
• Try to draw your upper ribs back so they're stacked on top of your lower ribs. Pull your belly button in towards your spine and look up towards the ceiling if you can.
• Bend as much as you feel comfortable and hold for five complete breaths.
• When you're ready, while keeping your lower body strong and stable, lift your torso back up. Stay in a neutral standing position for one complete breath, and then arch over and do the left side.
• Repeat each side five more times.

Opposite Limb Extensions

• 

  
  

  • Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders, and your feet hip distance apart.
  • Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
  • Now lift your left arm and your right leg. Hold for two seconds and slowly release.
  • Try to move slowly and with control in order to keep the ball as steady as possible. Use your deep abs to help stabilize.
  • Repeat this move for a total of 15 to 20 reps on each side.

Back Extensions

Fight the bulge on your lower back with simple back extensions:

• Kneel down with an exercise ball in front of you. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes anchored firmly on the floor about shoulder-width apart.
• Lower your torso down with your hands behind your head — your upper body should basically be wrapped around the ball.
• Lift your torso up until you form a straight line with your hips and legs. 
Lower back down to complete one rep. Be sure to inhale as you come down and exhale as you lift your torso up.
• Do three sets of 12 reps.

Running

Well folks, the end is near.
I signed up for a 5k! In less than a month.
I'm doing the Couch to 5K app. And so far, the training for it has been alright, but truth be told, I can't wait when voice over says "start walking". Like thank fucken god.  And because the race is in less than a month, I've been doing double time with the training, currently going into week 5 where I get to run 5-8 min straight! with minimal walking :( oh man.

Anyways, just wanted to post this to may it seem more accountable. I am going to be doing this race with my brother in-law, so wish us non-runners luck.

Arm workouts

I love when workouts are quick and to the point. More bang for my  bucks. muscles. 3 minutes, 3 times each.

My lower body hurts

So, I thought that it would be a good idea to do 1000 squats the other day.

Why you may ask?

Because I'm fucking insane that's why.

No, for real though, it was the video of the day for blogilates, and while I haven't really worked out for a week (due to me being sick), I figured why not?! And I am glad I pushed myself to not only try it, but complete it. Well in all honesty, I only did about 850 as I needed some breathing breaks in between. But that kind of makes it cool, as I know where I was last time and can only improve.

I DARE YOU ALL TO TRY IT.

How many did you do?

Sneaky Workout

I love these ideas. I used to do the squats everytime I went to the bathroom. Have to get back into the habit.

Easy little pyramid workout:

25 squats / 5 push-ups
20 squats / 10 push-ups
15 squats / 15 push-ups
10 squats / 20 push-ups
5 squats / 25 push-ups


make it for time for more of a challenge

 

 

and just love this:

 

Weekend update

I think the time has come for me to realize this. 

Not saying that I won't stop working out and eating healthy. But, at least I'm good with it.... maybe. Maybe if my calves still didn't hurt I would be more inclined. These are a few of the workouts to blame for my soreness

 

and

 

 

and

 

 

(the last one with the calves.....)

Speaking of food. I made a pretty wicked green thai curry soup last night. I'll post the recipe sometime this week.

The hot tub is up and running! Woo! It was kind of a shit show to get it all hooked up and waterfied, but now that its going and I can see us using it lots in the future!

What else. I can't think of any hilarious stories that happened this weekend. Pretty boring I know.




 

World's "Fastest" Workout

 

 

Burns as many calories as a 40-60 minutes run. Makes your body adapt and improve very quickly. Increases metabolism for up to the next 36 hrs. Takes only FOUR minutes, Developed by a Japanese Scientist. NO EXCUSES.

I just did this to get me into the mood to workout, and well it's a great warm-up thats for sure. Got my breath going.

Wait... did I say warm-up? Who am I??!

 

My kind of working out! (and a vent)

 

 

I'm at a plateau. Well not really, because that would involve actually loosing some god damn weight. I apologize in advance that this will probably come out as me bitching.  Scroll down to the kangaroo stretching picture if you don't want to read.

 

As I was saying.  I have been working my ass off, like an hour a day of strength and cardio, having 500-900 calorie burns (according to my HR monitor) and nothing. I've gained weight for fucks sake. And blah blah blah I know that muscle weighs more, but the pants aren't even getting looser. Its super frustrating. Sure I see a bit of a change in my arms, and my thighs feel tonight, but...nothing to scream and shout with pride about.

 

And don't say that its because of the food. I have been eating super clean, drinking enough water that makes me pee about 5 times/hour (no joke), etc. And logging my calories via myfitnesspal. So I am very conscious of what I'm putting into my mouth.

 

Things like this just make me want to say fuck it, what's the point? And to go to the workout regime in the first photo. But... ugh...come on... What am I doing wrong? Any tips?

Thanks for listening/reading. I just needed to vent.




Just need to do this:

 

 

 

 

burpees... go away... no one likes you

 

 

As the title of this post suggests, I hate burpees.

And that was at the core of my work out yesterday. The premise is that it's a pyramid. 1 kettlebell swing, 1 burpee. All the way up to 15. Then back down. Holy hell. It didn't sound that hard, until you actually start doing it.

Next time I wont run the mile first, so I could actually finish the pyramid  strong and proud. Oh well, I guess its something to strive for next time.

And in case you want to try it out, here is the youtube video:

Oh and this is the workout I am following via blogilates. Yes I realize it says December, but really who cares about the month. It gives me a good idea what to do wihtout me having to plan it. I am on Day 11 now. Had to take a little hiatus due to the flu hitting me like a fucking truck, but back on track. And I have to say I am super proud of myself that I am actually doing something!

 

The 3-1-2-1 Diet by Dolvette Quince

After binge eating and drinking after the holidays, I figured I should review a diet book.

 

 

Diets suck. We all know that and we all know that diets are so hard to stick too. This is what makes Dolvett's diet guide a little easier to handle. He allows you to have cheat days, 2 days a week.  That way you aren't depriving your body of anything. Mind you he warns you not to be a gluttonous pig on those days either, but if you are really craving a piece of chocolate or a glass of wine, have them on those days.

The clean eating days do seem manageable, and he provides a bunch of recipes that make it seem even more doable. Plus they sound delicious. I just wish there were pictures. (but that's just me. I like seeing what it's suppose to look like).

The only thing that scares me away is that most of the meals net 1200 calories.  I don't know about you but that seems a little low, especially since the workouts are 48 minutes long. Sounds a little bit of starvation to me.  And the thing that got me was when he gets interviewed he says 1200 is too low.... so I am a bit confused about this. What is it Dolvett?

However, the exercise plans laid out do seem very good. Doable and effective; he mixes cardio with strength. I screen shotted a bunch of the plans, so I can try them out next time I feel like stepping in the gym. Mind you, you don't need a gym for this- it all can be done at home.

Will I follow this diet plan? No. Not saying that I don't think it will work. I think the gist of having a 'cheat' day makes wonderful sense, I just don't see me following a specific meal plan for 21 days. Maybe if I lived by myself it would be easier.

I received this via netgalley in exchange for an honest review.

300 Abs Challenge

In preparation of Cuba, I've been doing this every other day, and while 300 seems like a lot of crunches and for sure scare you away, the way it is broken down makes it bearable. At first I needed to take a breather between each 100, but now I can notice an improvement and power through them.

30 Crunches

20 Bicycle Crunches

30 Toe Touches

20 Reverse Crunches

15 Side Plank Hip Lifts (R)

30 Crunches

15 Side Plank Hip Lifts (L)

40 Russian Twists

30 Bicycle Crunches

15 Oblique V-Ups (R)

20 Reverse Crunches

15 Oblique V-Ups (L)

10 Leg Lifts

Running Rant

I get it. Running is great. Running is awesome. Its therapy. Its the best way to lose weight fast. blah blah fucken blah. The propaganda is everywhere!

well fuuuuck....

 

I just don't like it. I try, I really do.  I mean, I see brontos running and they seem to not be struggling, so why can't I? And I mean my hubs didn't run for 14 years and ran 14km one day, just because. (this really pissed me off in a jealous way--- love you!). Maybe this is why I can't stand running, because everyone else makes it look so easy and then...theres me...

I try all the time to go on the treadmill and try and bust out 20 minutes, but after 5 minutes I am 1 of 3 things.

 

1) Bored out of my freakin' mind

2) dying because my shins are deciding to murder me.

3) Wondering when I can stop and call it a 'good' calorie burn

Then I try every once in a while to run outside. But I swear, after like a block the same 3 thoughts are entering my mind. Plus I'm pissed off that my dogs are so freakin' stupid that they can't figure out how to run on a leash.  (and yes, I know people are going to say- run without your dogs, but here is my rebuttal for that...why would I run for an hour, 20, 5 minutes only to have to go back home to walk my stupid gremlins)

In conclusion:

Not everyone is a runner.

 

and I really want to be, but it just ain't gonna happen.

 

 

So what are some other good cardio activities that doesn't involve running?

Its just a number, but it feels good!

Sunday. We meet again.

I know I said I'd throw away my scale, but I didn't. I am a sadistic person who wants to know how far along or not I am moving... and well guess what?! I moved! DOWN!!! DOWN bitches!

I'm not going to say exactly what my number is because well, I have more pride shame whatever in me. Let's just say I may be able to fit into my wedding dress so I can trash it! WOOO!! People always ask what it is that is motivating you/me to workout... and well I just want to. I'm sick of looking in the mirror being like... well I used to be skinny, have a ton of clothes that I can't fit into but I really want too,  but I also really just want to be comfortable wearing leggings as pants ( I think I hear the fashion police coming!!!)

And while I didn't do either of these things, I was more cautious of what I was putting in my mouth. (That sounds dirty).  I also started doing the 30 Day Shred. I actually made it to part 2. And Yoga. Lots and lots of different styles of yoga.  I think a good motivator for me was my new acquisition of a heart rate monitor - the Wahoo. I mean, its just a fun name.  At first I hated it because it never connected to the bluetooth and I was stuck at being, well dead, through the entire workout. And I can assure you, the heart was pounding.  (I am getting absolutely no benefits of mentioning this, other than a smaller ass)





Especially during yoga

Yoga -aka- I love that stretching is a workout.

I've finally fell into the yoga trap. I admit I pretended I used to do it when it was all the rage a few years ago. But I didn't. Unless you count playing on the Wii. I secretly was afraid to go to a class because I thought everyone would be so much more advanced than me and the instructor would just be like 'chattaranga pose' and I'd be all 'what-the fuck is that'.

Anyways, my sister finally convinced me to go to her yoga class, and I loved it. I was instantly hooked. It also helps that I am kinda flexible already ( I can't fold myself in half, but I can touch my toes...lol). And it is a lot harder than it looks. I was always skeptical about how much of a workout yoga could be- I mean its a workout that encourages a nap at the end-  but let me tell you my legs shake just as much from doing a bunch of squats.

It is really something that I wish I got into earlier and wasn't so afraid to try, but knowing that I know I can do it I am excited to continue with yoga and try different and harder classes... hot yoga perhaps?

This video is pretty accurate on what you are actually thinking while in a yoga class. The main one is definitely, DO NOT FART.

check out the girl in the back!

It is now something I can cross of the ol' bucket list, as it is something I definitely want to keep up! Plus I always sleep so good after a yoga session!

not your typical REVIEW: Bob Harper Pure Burn workout DVD

It’s a burn all right. All over the body. How I'm going to walk tomorrow nobody knows.

So to continue with my promise of not always reviewing books, here is another workout video by Bob Harper. Let's be honest though, I wish reading burnt more calories. And I have to admit have been putting it off for a while, the trailer just looks so scary.

Finally, I manned up and put the DVD on. I decided to go straight for the 1-hour just like the cardio one. It didn’t last so long. I saw 66 minutes, and stopped it. 66 minutes! That’s false advertising Bob! So I manned down, and then just did the beginner 20 minute strength workout. Ahhhh, I finally felt good at something. It was a breath of fresh air. It starts out with stretches to warm up for 3 minutes, which gets you used to the movements, then its bicep curls, tricep extensions, tricep kickbacks, alternating lunges, front raises, lateral raises, shoulders, dead lifts, bentover wide row, and then some pushups and ab work. Each exercise just focusing on one movement, there are no combinations, like I said, after doing the cardio one, this was soooo nice. But a lot of things done here were the same as the 25 butt & balance one on the cardio DVD, so why not just do that one instead?

Finally, I did the 66 hour, I mean minute workout. I have to admit I was a little tired and sore but I powered through it with the thoughts of a review in mind. Bob yammered on this time about how you wanted Bob as a trainer, well you have him now, so don’t let him down…enter a string of explicits. The warm up was good, longer than normal and then the pure hell begins. Push ups, t-stalls, crunches, lateral raises, this that and the other thing. And this is only 20 minutes into. Seriously, I was sweating and cursing my ass off. Then there were some matrix lunges, and regular lunges, then alternating lunges. Who knew there were so many fucken types of lunges! Then more push ups, and planks, lots of god damn plank, oh then more crunches and skull crushers. That name just sounds scary. It just kept going and going and going. But it did work every muscle in the body, it also went by fairly quickly. I may be lying to myself with this part in my post-adrenaline work out bliss.

I think the best part of it was seeing Bob's workout buddies sweating, and giving up, grunting, and squealing like they just got fucked. Also, the girl who showed all the modified exercises facial expressions were priceless. So funny! That andmy own swearing at the TV. It made you feel a bit better.

 It pushed you hard, and you can make it harder by increasing your dumbbell weights. There were no set reps, just you kept doing it until he told you to move to the next one. The music also wasn't as pumping on this DVD.


Awesome, I recommend it. Now to try the Bob Harper, yoga one. oh vie!

not your typical REVIEW: Bob Harper workout DVD

holy mother of jesus.

I told you I would sway from books once in a while to review other things! And well, sometimes reading and drinking champagne all the time leads to being a fat ass. 

To remedy thisI brought this DVD out of the shadows of the cabinets and with being crazy in the fitness mood I put this in the DVD player.  I also figured, ‘hey, if he can make all those biggest loser contestants skinny then I can do this no problem'

There are two workouts on this DVD, but there are 2 more DVDs in this Inside Out series. I am on the search for the other 2 as we speak.

The first time I tried it, I just pressed play on the 60 minute cardio workout. Didn’t even look at the trailers, which would have scared me out of it I’m sure. It begins with Bob yammering on about how important the heart is blah blah blah, a perfect time to get the dogs situated on the couch and out of my way.

After the warm up, the real workout started and by the single-arm deadlifts swings I was feeling really tired and out of breath. And it just keeps going. Never stopping. Ugh. I saw a lot of the exercises done here on the Biggest Loser and thought they looked pretty easy, especially when some 300lb brontosaurus is doing them. Nope. Not easy at all. I felt like a brontosaurus trying to climb mount everest. And it didn’t stop. More deadlifts, and squats, handwalks, jumping jacks, mountain climbers, the whole shebang.Then you notice the clock on the corner, 40 minutes to go, are you freakin kidding me? I'm already breathing like a fat kid stuffing his face with ding dongs trying to walk up the stairs. The second half was mainly arms and standing ab works, mosh pit jumps, push ups, scorpion push-ups, and getting Tobi to stop trying to hump me. It also brought more sweat and swearing at the TV. I have to say the clock while bad at times, also was good motivation to keep going, as it is only an hour. Another plus is the music isn’t your typical work out video music, but more rockish get ya going type.

The best part of it, other than knowing there is 3 minutes left and that means cool-down, is that during the whole work out, his work out buddies are sweating, shaking, and just like every normal person trying it for the first time not being able to complete all of the reps. They were saying no more, and giving Bob the evil eyes. This made me feel better, if these super in shape people are having a hard time, then its okay for this super out of shape person to be having a hard time as well. By the time it was over, I was drenched in sweat, hyperventilating, legs shaking like crazy that I thought I was going to collapse walking up the stairs to let the dogs out- I say it’s a damn good work out.

There is also a 20 minute butt & balance workout on the DVD, but as Bob so nicely states in the hour long “there is no such thing as a 20 minute work out-that’s a warm up”, I wasn’t expecting much. While the cardio wasn’t as intense, the breath still got up there. And my legs and ass felt it the next day.There are some similar moves from this one and the 60 minute one, like deadlifts and suitcase swings (my nemesis) but also some new ones. Get used to standing on one leg, feeling every muscle in that leg burn while incorporating arm work like lateral raises.oh you feel it alright. And just when you think you can shake out your leg and switch it to the other side, nope some more single leg deadlifts are thrown at you. Short, good strength work out to do on the days where cardio really does not seem like fun.

So, all in all I really like this DVD, I forgot how much it hurts. I recommend it to anyone who wants a different at home exercise DVD. Its hard, with only 1 Bob-approved water break. You can increase the intensity by upping how much weight you’re using. And Bob isn’t an ass, motivating you just at the right times. And I couldn’t walk or sit down in my chair easily for the next couple of days which I feel defines a successful workout.
I also really just wanted to curl up with a good book after as well!