Jill Fit workout

I have mentioned this site before, but if you haven't checked it out, do so.  Jill Fit
For the full workout see her site.  Here is how I modified for different reasons:
(Each group do as many times through for total of 10 minutes)
BB lunges  10 ea leg 40lbs, 60 lbs
Jumping lunges 10 ea leg
BB stiff leg DL 15 with 40 lbs, 60 lbs
Flat treadmill sprint 30 sec Inc 0 speed 9
(I made 2 rounds through in the 10 min)

Step-ups 10 ea leg w 20 lb db
Bench jumps 10
Single leg squat off top of bench 10 ea leg
Bulgarian split squat off bench 10 ea leg w 15 lb db
Recumbent bike sprint 1 min super fast
(I did 2 rounds through at 10:50 min)

Leg press mach (wide stance) 15 180 lbs
Leg press mach (narrow stance) 15 180 lbs
Squat jumps 15
Leg ext 40 lbs to failure
Inc treadmill sprint 30 sec inc 15.0 speed 6.5
(I did 2 rounds at 10:15min)

At this point I left the gym and went to a high school track...
Sprint to top of bleachers
Squat in place 10 fast reps
Squat pulses 10 (1 in reps)
Squat jumps 10
Lunges in place 10 ea leg
Jumping lunges 16,12,10 (total)
Walk back down steps (as recovery)
(I did this for 3 rounds, thought I was going to PUKE!!!)

And here is how LOVELY I was at the end! :)  Have a great weekend!!

Headed in the right direction

Update:  I am down 1.5 pounds as of yesterday.  Only 3.5 more to go before next Wednesday!!!  Drinking a gallon of water a day right now, and really do not want to increase it.  I think I will drown if I do.  :)  This has been a great kick in the butt to get my diet back on track and to get cardio added back in to my workouts.  Not to mention drinking more water, A MUST!! 

I am going to share some favorite pics of mine from the last time we went to the beach 2 summers ago.....gosh how my babies have grown!  These were at Gulf Shores...we stayed there before going on down to Destin, but had more fun in Gulf Shores than Destin.

I printed this one and put it on their bathrom mirror with a saying about make your life a journey you would want to read about.

My baby...

Absolutely love the action of this one!

Back when i was still a blond...

So much fun!

And she had bleached out her hair, still beautiful...

smoochie, smoochie!!

Darned scale

As of Wednesday I am down 1/2 a pound.  UGH!  I know we should not expect or even want huge weight fluctuations, but I (we) do.  (My goal is to drop 5 lbs before leaving on vacation next Thursday morning.)  I am believing that most of that is water weight and can not wait to see it leave my body.  :)

Maybe I will look like this on the beach.......heheeehe

Probably not,

but chances are with all I am hearing I WILL look like this.....

LMBO!!!  Love that one.

 

One week to be bikini worthy

It just hit me that I have given myself 1 week to become bikini worthy.  We leave next week for FLORIDA!!!!  And I absolutely can not wait.  So I decided Monday to start tightening up my diet and adding in a bit more cardio to be decently in shape for my bikini.  One week.  Like one week is going to make much difference at all.  I should have taken a before pic and then a pic of me on the beach to see if any of this work paid off.  :)  Maybe I still will. 

Have a good one!

Felicia Romero

Check out her post on M&F Hers Sacrificies By Felicia Romero

Love her! 

Friday inspiration

I LOVE what I do in the gym.  The pain, frustration, sweat is all to make be the best I can be.

Enough said.....

Pretty.

Sweep

My newest leg concentration is my quad sweep.  Already I was working on my glute ham tie in and will fight that battle till the day I am gone from this world.  Harley has told me to put in more hack squats, which I am doing.
Here is yesterday's lovely leg workout:
Weighted step ups 3 X 15, 12, 10 ss
Leg Ext 3 X 15
Seated leg curl 3 X 15 ss
Pile DB squat 3 X 15
Hack squat 3 X 15, 12, 10 ss
Free hand jump squat 3 X 15
BB walking lunge with doubles at bottom 3 X 1/2 length of gym ss
mountain climbers 3 X 50
BB stiff leg DL 3 X 15
Lying leg curl 3 X 12, 8, 5

By the time I did the lying leg curl, I had NOTHING left in me.  Really thought I would be sore this morning, but I am not.   That almost makes me sad.  

Anywho, have a happy hump day!  

Where there is a will there is a way

I think I have said this a few times here on my blog, so when I found this I knew I had to share:

For me, this applies to everything in life.  My family, my job, my finances, my education, my pleasures & leisure,seriously EVERYTHING!  If you want it bad enough you WILL make it happen. 




On an aside note, I have to put in here that my Sundays are becoming one of my favorite days of the week.  It is when I have completed all the house cleaning, gone grocery shopping, and played on my weekend already and I can sit and relax the way I want to.  Yesterday Harley went walking with me in the AM around my neighborhood and then we all went to the gym at noon.  It was great to get in an "extra/unplanned" workout for the week.  I did Bootay, since I have not done that one in a while and it was great!  The rest of the day I spent cooking lunch and baking.  It is so nice to be able to cook and bake when I am not in a rush.  :)


I am going to show you my baking project yesterday that I found in the Food Network mag.  It is called Mix and Match bread.  Absolutely Divine!

Match and Match Bread

I was just playing around with stuff I had in the cabinets and used bananas, white choc chips (not many), raisins.  The rest I substituted such as whole wheat flour, apple sauce, sugar substitute, etc.....And it was amazing.  Even Harley said it was probably the best thing he has ever put in his mouth!  :)

Enjoy!

Catch all to catch up

Shoulders/Chest/Arms (with Harley in tow)
Laterals 3 X 12
Plate raises 3 X 10
Inc bench rear flyes 2 X 10 & 1 X Burnout
Flat flyes 3 X 10
Inc Flyes 3 X 10
Cable cross overs 3 X 10,10,8
Concentration curl 3 X 8 ss
Dips 3 X 8
Full Curl (twisting to top outside of shoulder) 3 X 8 ss
DB overhead ext 3 X 8

Good little workout to get it all in.  As you can see per Harley I have been trying to lay off all pressing motions because my shoulders are so jacked up right now.  Hopefully another week and I will start pressing again.

Have a happy Saturday!

She's Got Legs

Yesterday was a leg day for me.  I had put it off as I normally do legs on Monday because I was trying to recover from my Saturday and Sunday workouts which had left me with horrible shin splints or sprain, whatever they are called.  :)  Painful to walk is what I called them.  Anywho, I decided I was finally recovered last night enough to swing legs again. 

Legs/Calves:
DB squats 3X 8-10 heavy ss
Pile Squats w/DB 3X 10 heavy
Jump Squats w DB 3 X 15 ss
Stiff leg DL w BB 3 X 10
Leg press 3 X 15 ss
Walking Lunge w/BB 3 X 16
Stationary lunge 3 X 24 ss
Lying leg curl 3 X 10
Seated leg curl 3 X 10 ss
Leg Ext 3 X 10
Standing calf raise 4 X 12, 10, 8, 12

Feeling it today!

An oldie but goodie to leave you with!

The same and not much

Not a whole lot to report right now.  Diet is slacking, exercise is great.  I looked on bodybuilding.com the other day for some "off season" advise.  I found 3 different programs I think I will like.  When I finally settle on a diet that seems to work for me I will let you guys know.  I have a few more weeks to mess around and do basically whatever I feel like before I need to get serious again.  :)   Actually looking forward to having a goal to work towards.  "Idle minds/hands are the devil's workshop."  Not sure who said that one, but man they were right on a million accounts. 

  Some days I feel like this.  :)

Obesity

"Someone" said something to me the other day that really made sense and hit home.  They said most "fat" people see themselves as that and make that their (whole) self image so much so that when they decide to "diet" or "exercise" they will sabotage the effort when they start to see results. 

(Ok, stop and think about that and how many of you have seen your friends and family members do that, time and time again?) 

Think about the word sabotage........Wikipedia says Sabotage is a deliberate action!  They lose 20lbs then all the excuses start, or all the injuries start.  Why, because according to my source, they can not handle the thought of not being "fat".  Their entire self image, persona, life, friendships, jokes, struggle involves them being "fat".


Here are some eye opening blurbs I found online I think are worth sharing:

Overweight: Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water. Individuals with a BMI of 25 to 29.9 are considered overweight.

Obesity: Obesity refers specifically to having an abnormally high proportion of body fat. Individuals with a BMI of 30 or more are considered obese.

*(Let me put in here that I am not a fan of BMI for "bodybuilders", but for the average Joe this is a good tool to gauge by)

BMI is calculated from a person's weight and height and provides a reasonable indicator of body fatness and weight categories that may lead to health problems.

Americans who live in Appalachia and the South are the least likely to be physically active in their leisure time. In many counties in that region, more than 29 percent of adults reported getting no physical activity other than at their regular job.

*(That one just kills me!)


Approximately 300,000 adult deaths in the United States each year are attributable to unhealthy dietary habits and physical inactivity or sedentary behavior.

The cost of obesity to individuals families: It will cost approximately $549,907 for an obese 18 year old to remain obese throughout adulthood.


Obesity has been linked to several serious medical conditions, including:

• Heart disease and stroke.
• High blood pressure.
• Diabetes.
• Cancer.
• Gallbladder disease and gallstones.
• Osteoarthritis.
• Gout.
• Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma.

*(Do you really need another reason to get off the couch?!)


"Apple" shape. People whose weight is concentrated around their stomachs may be at greater risk of developing heart disease, diabetes or cancer than people of the same weight who are "pear-shaped" (they carry their weight in their hips and buttocks).


Type 2 diabetes reduces your body's ability to control blood sugar. It is a major cause of early death, heart disease, stroke, and blindness. Overweight people are more likely to develop type 2 diabetes compared to normal-weight people. Most cases of type 2 diabetes can be attributed to being overweight or obese. You can reduce your risk of developing type 2 diabetes by losing weight, eating a balanced diet, getting adequate sleep, and exercising more. If you have type 2 diabetes, losing weight and becoming more physically active can help control your blood sugar levels. Increasing your physical activity may also allow you to reduce the amount of diabetes medication you need.

*(Notice it said "overweight" as well as obese)

Sleep apnea is a serious breathing condition that is associated with being overweight. Sleep apnea can cause a person to snore heavily and to stop breathing for short periods during sleep. Sleep apnea may cause daytime sleepiness and even heart failure. The risk for sleep apnea increases as body weight increases. Weight loss usually improves sleep apnea.

*(I do not have enough time to tell you all the health problems you can develop from sleep issues)

As I am finishing this this song came on the radio:

Another Emily Sterling workout to try

So, because I get bored easily with the same workout day in and day out, I HAVE to change up quite regularly......this drives Harley nuts.  :)  This one left me wore out!  I got home and was so tired, normally I am up and ready to get everything done around my house, but last night I drug myself to the bed.

Give this one a whirl:  (It is slightly modified for me)
(Each giant set 3 X through)
Leg ext drop set
Pile squat
Treadmill 3.0 incline at 8.0 mph 1 min

Lying leg curl drop set
DB stiff leg DL
Spin bike standing hard spin 2 min.

Leg press (different feet positions each time)
Bench step touch
Seated calves burnout
Standing calves burnout
Run 1/4 mile

Hope you enjoy.  If you try it let me know how it goes for you.

And I am adding this pic, because someone out there needs it.

Figuring out my place

I haven't posted in what seems like forever mostly because I feel all over the place.  My workouts are Idon'tknow........... last week I managed to work out all 7 days vs 6, but honestly even though I did a workout every day I still feel like I am lacking.  My diet is about 75-80% good which as we all know is really not god at all.  I made homemade pizza over the weekend (delicious!!!) that left me feeling bloated up till this morning and honestly I am still not back quite right.  So what to do about this mess???

Going to try to tighten up the diet to more around 90-95% and adding in some cardio.  I sat down last night and calculated where I want my macros to be, which is proteins about 1 gr per pound, carbs about .75, and fats about .25.  This gives me a starting point and I can adjust as I want.  For cardio I intend to start with my stepmill again, being I need all the help I can get in the glute/ham tie in area.  

I will let you know how it goes.