Tag Archive | lose weight

Workouts for injuries, biking, and MORE

Hey there!  I missed last Friday so I have a few thoughts from life to share!  I have a new workout plan for 3 weeks that is great for someone with a foot injury (that would be me) or anyone who wants low impact, but kick your trash workout!  First off, I have a picture of my beautiful bike that I LOVE so much!!!

IMG_0047 (1)I might look like I know something about biking, but really I don’t!  I’ve gone about 7 times now.  I live in a pretty hilly neighborhood and HOLY COW I think biking a hill is harder than running it!  I LOVE it!  My friends are already planning a race to do together in AUGUST.  I need to learn a little bit more biker lingo and etiquette.

Biking will be my cardio of choice for at least 3 weeks while I heal a STRESS FRACTURE!! I finally went to the doc.  Wish I went 3 weeks ago, but it’s good to know that it is a stress fracture and if I wear this beautiful STORM TROOPER boot for 3 weeks I will be healed!!  I try not to think about how it felt to RUN or do my HIGH FITNESS classes.  I’m hoping to come back even stronger.  Summer injuries are especially not fun!  ANYWAY!!!  HERE I am with my boot!  Everyone tells me how cute my purple running shoes are.  Before the boot that’s all I was wearing because it felt good on my foot.

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The other day I was at the gym and I LOVED my workout.  I found it from a fitness girl I follow and yes she’s doing a 12 week training program too.  Awww dang, too many workouts to choose from I can’t decide!

IMG_0081I changed it up a bit to fit my needs right now.

WARM UP

5 minute row machine

5 minute eliptical

5 minute spin bike

3 X

15 Push ups

10 Pull ups (that would be assisted for me!)

20 Thigh Adductor (inner thigh machine)

20 Leg Extensions

3 minute bike

3X

20 Alternating biceps

20 Weighted sit ups

20 Tricep Extension

20 Thigh Abductor (outer thigh machine)

20 Lying ham curls

I usually move at a fairly quick pace through each exercise.  Yesterday, I thought of workouts I could do over the next 3 weeks.  This is what I’ll be doing!

Bike 3-4 days a week

Strength Train 3 days a week:

Back Biceps Abs

Chest Triceps Abs

Shoulders Legs Abs

I’m not sure of the days yet and all the exercises involved.  I’ll be putting that together tonight so I can bike to the gym and  lift on Saturday!  Here’s a fitness tip to remember!  I’ll be o.k. if I can’t run or do a crazy amount of cardio!

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I’m loving SUMMER and the warm weather and relaxed FUN schedule!!  Last weekend we went boating with friends.  Here’s a pic. with my daughter.  She’s been working hard with a musical she’s involved in.  She’ll play Gabriella in High School Musical this weekend!!  Can’t wait to see her!  Have a GREAT sunny weekend.  Enjoy the outdoors.  (: Smile

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Oxygen Challenge and Biking!

Happy Summer Day! Every week I’m sure I talk about a new challenge or goal I want to work on. Well, I found one that I will not change for 3 months!! This last challenge I did with my friends was o.k., but I felt like I didn’t really get into it like I wanted to. SO, when my Oxygen magazine came in the mail on Saturday, I was so HAPPY to find just what I was looking for. Two of some of my favorite fitness gals are teaming up with Oxygen magazine and offering a 90 day challenge!

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You pick which team you want to be on and then follow the workouts and nutrition program for 90 days.  Look it up at Oxygen Magazine.  I’ve always wanted to try a personal trainer or to get in such crazy fit shape for awhile and well…I’m not getting an younger so SEIZE THE DAY! My only problem is that it doesn’t start until July 15th!!  One month!  I don’t want to get in too good of shape too soon (: so I think I’ll coast for a few weeks, which I NEED to do.  Both of my feet have very annoying injuries right now.  I’ll use this month to rest up and take up BIKING!!!

Last week, I borrowed a friend’s bike!  I really should of taken a picture.  She leant me the WORKS, outfit, shoes, helmet, and an incredibly nice road bike.  I’m pretty sure it was the bike, BUT I think I have a knack for it (:  We went along an awesome 12 mile out and back hilly road.  I LOVED it!  #nevertooyoung right??  And the best thing, my feet didn’t hurt at all and I felt like a got a killer workout!  I’d love to bike in the summer just around sunset when it’s cooled off or in the early morning when the sun comes up.  I just need to convince my husband now that this is a good thing!

Back to my challenge, I’m picking Erin to follow.  I bounced back and forth a little bit, but I think she is more like my personality and style!  Here are a few pics. of her with words I live by as well!  I think I need to get my sister on board with this one at happybeinghealthy! 

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I’m kind of in a quote mood!  I’ll end with a few more that I liked today and a pic. from my latest HIGH class!  I will miss my HIGH and RUNNING, but I’m tired of only being able to go 1/2 way!  A rest will make me stronger I know!  Have a wonderful DAY!  Enjoy every golden sunshine and SMILE!

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8 week challenge, oatmeal, and sample workout!!

I’m back again so soon!!  How nice of me (:  I have 3 things to talk about!  #1 My 8 week challenge!!  I know I have many challenges and goals and modifiers etc….Oh well.  Go with me!  I’ve kept this sweet and simple!  This is what I’m doing:

8 WEEK CHALLENGE April 6-May 31

7 hours of sleep 5 days a week

80-100 oz. water

No eating past 8:00 p.m.

Jamie Eason Live Fit every day

2 treat days

Results (weight, measurements, bodyfat)

I’m on DAY 4 right now and things are lookin’ good.  I didn’t specify my eating, but I’m eating low sugar and with as little processed foods as possible.  Lots of lean protein, fruits, and veggies.  I’m going to have my body fat tested at the end of April and evaluate and then check again the end of May.  I started Jamie Eason phase two and I will not miss a workout (:  I’ll keep you posted.

Today as I was making breakfast, I thought I’d share what I’ve been eating every morning this week!  It’s called Baked Oatmeal.  I cook it in 12 muffin tins and then store them in the fridge.  I heat 2 up each morning and add a little milk and berries and then I whip up some egg whites with green onion, tomatoes, spinach, and avocado.  I’m trying better to drink my vitamins and take my BCAA’s.  I think that helps with the muscle soreness.  Here is my not so professional food pic!

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Oh and here’s the recipe!!

Baked Oatmeal

2 c oats

1/4-1/3 c agave

1/2-1 scoop vanilla protein powder

1 t baking powder

1 1/2 c water

1/2 c applesauce

1 T flaxseed

Combine everything in a bowl and scoop into 12 muffin tins.  Sprinkle with nuts (I used pecans) and cranberries or raisins.  Bake at 375 for 20 minutes. YUMMM!!

And lastly, here is a sample workout from the Live Fit program.  I modified it a little.  I loved this workout and felt perfectly spent when I was done.  It was Chest/Abs day!  I started out with a pretty fast 1 mile run followed by the weight workout and then ended with 20 minutes of intervals.  20 second sprints with 10 second rests.  It took about an hour.  Whew!!!

SuperSets 

Wide Grip Barbell Bench Press 3×12

Push Ups 3×15

SuperSets 3×12

Incline Bench Press

Side to Side Push Ups

SuperSets 

Cable Crossovers 3×12

V-Ups with 10 lb. weight 3×20

TripleSets 3×12

Reverse Crunches with ball between legs

Captain chair knee raises

Cable Crunch machine

Today is going to be a great day!  I’ll end with my favorite happy thoughts.  My daughter is trying out for cheerleader this week.  She’s never felt super confident at anything involved with cheer, especially tumbling.  She’s struggled with throwing her back handspring all year.  With tryouts coming up she started worrying non stop and practicing every day after school!  Finally, last night at 10:30 p.m., SHE DID IT BY HERSELF and then she kept doing them over and over!  I wanted to cry.  I’m so glad she kept at it and did not give up!  Life lesson.

I’m looking forward to a relaxing weekend with family and friends.  I want to take the kids to see the movie HOME.  I heard it was really good.  Next week, I’m looking forward to making dinner for my son’s prom!!  I’m so glad he wants me to!  I’m also working on recertifying my personal trainer certificate.  I’m thinking I’ll take a big nutrition class.  I’ve started training a little on the side again too.  Well, I need to be off.  Today’s job is clean the entire house and laundry.  Can’t wait!!  Smile (:  Happy Spring!  I want to buy a bird bath too!

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Fashion FIRST day of Spring!!

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Happy First Day Of Spring!!!

I have a new tradition for the 1st day of Spring!  I got a really ugly  beautiful white elephant gift this year that is a ceramic plate with flowers and butterflies on it.  I loved it and decided I’d make lemon bars on the first day of Spring and put them on my plate!  I’ll take a picture for sure.  It’s the little things, right? (: Last post I was “post play” and I look at that last picture of me and I look very tired!  I’m slowly feeling like my normal self.  Being in charge of the play was similar to running a marathon I decided, only harder.  It took everything out of me!  I’m glad it’s over and I don’t think I’ll do it again, but I’d like to…  I told my husband that if I didn’t do a play I should do a fitness competition instead!  Another crazy thing I’ve always wanted to do.  I found a great blog called honeywerehealthy.blogspot.  She’s close to my age and just did a competition.  She has great information on everything I’d need to know.  We’ll see (:  My husband gave me a compliment yesterday and said you always do well at whatever you do.  I tried to tell him that doesn’t everyone do that?  And he said no.  A lot of people live by the NEVER TRY NEVER FAIL motto.  That’s from the movie ROBOTS.  Wise words to live by!  So…if I DID do a fitness competition, I wouldn’t fail, right? O.K.  last post I said I was doing a 4 day FAST!!  I did it.  It may sound crazy, but I felt so out of whack that it made me feel better, eventually.  The 1st day was the hardest because you know you still have 3 days left.  I felt a little light headed on day 2 (imagine that?), but day 3 and 4 were fine with fruit, veggies, and protein.  It gave me motivation to keep up the healthy eating.  I feel much better.  Weekends are the hardest!  So, my advice with this FIRST day of Spring is to sit down and make NEW goals for yourself.  Goals that are SMART! Smart-Goals Think about those 5 things as you set your goal and of course write down a REWARD.  That’s the BEST part!  And if you mess up, reroute yourself and try again.  I failed a little bit in February and March with my ONE treat day a week goal.  Oh well.  Starting now I’m back on!  Only candy at movies too!  During play week I was eating anything and everything.  Here’s a new favorite SONG that is perfect for your SPRING running.  Watch the video.  The guy is even running on a treadmill.  I love it!  I’ll end with two photos as well.  These pictures were taken within 20 minutes of each other.  Right after my workout and then after a quick shower and change!  Not much goin’ on with the hair.  (:  Have a wonderful weekend!  Our family is getting ready to go out of town and I couldn’t be more excited!!  Relaxation, Happiness, Fun.  I do like to work too!  That’s for Rob (:  P.S.  I cleaned the mirror after the 1st photo! https://www.youtube.com/watch?v=ozsmSlvGHv4 IMG_6330 photo-86

I’m still alive

I’M BACK!  I think this has been the longest span between posts!  My life was in a slight upheaval with being in charge of the elementary school play.  Elementary is what you’d think it should be, but this was like mini-broadway!!  I had a fantastic time doing it and I feel it was a great success especially when my 6th grader told me he had the best time and loved it so much!!!!  That right there is why I did the whole thing!  I’d love to post a million pictures but I don’t know if parents would like me sharing their kids cute faces all over the internet, so here are a couple!  Me and my kids and two of my besties that helped me so much with the play!

photo 1 photo 2We’ve been working on this for the past 10 weeks, but we really started in December with auditions.  It was similar to a marathon, but much harder (: and I don’t feel like I’m in the best shape of my life either.  The last two weeks I didn’t even have a desire to exercise and I was eating WAY out of whack.  SO……here is my healthy rant for the day!!!  I’m happy to say that my desire to exercise is back 110% and my eating goals are back on after a short break.  I wrote down a few things I’m going to stick to for….GOOD (:

To get back on track I’m doing a 4 day fast.  I’ve done this silly thing before.

Day 1: Water only

Day 2: Water and energy drink only

Day 3: Day 1,2, and 5 servings of fruit and 5 servings of vegetables

Day 4: Day 1, 2, 3, and 24 g protein

I like feeling back in control of my eating and the few pounds I lose aren’t bad either.  After that I’m going to eat healthy minus grains for the rest of the month.  I have a week long trip that I’m determined to stay strict on.  I’ll give myself a 24 hour window to eat whatever I want (:  It’ll probably be on the last day of my trip.

I have a week of workouts to share too!!  I’ve had this on my computer for weeks and finally I’m going to give it a try!!

0001XmI mentioned in my last post about the best day to weigh yourself.  Well, it’s Wednesday.  So, that will be my weigh in day now (:  All of a sudden I have too many things to do.  I’ll be back sooner than later…I promise!!  Make it a great day!!  Work Hard Always!!!  Oh!!  I haven’t taken many pictures over the last few weeks, but here are me and my ski buddies.  I forgot my helmet this day!  I wish I still had 2 weeks left of good skiing, but I’m afraid 70 degree days don’t do much for the quality of snow!

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Treadmill workout, best yogurt ever, music, and a new passion!

January is almost half way over, but I have to say this has been one of the best January’s we’ve had in a long time.  Our weather has been so nice!  My goals are in full swing.  January is one treat day a month.  I’ve wanted to drop 5 lbs. and tone up!!  What should you do?  CARDIO (:  I’m usually a weight lifting fanatic, but cardio burns the calories, especially HIIT cardio.  Tomorrow I think I’ll crank up the new treadmill and try this workout.  I tried half of it on Saturday at the gym and loved it.  Made the treadmill time fly!  I love sweating (:  I snapped this on my phone and I don’t know where I found it.  There’s a billion of them out there.  I think I’ll try 3 different ones this week!

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Next, one of my favorite followers (: shared an amazing yogurt that she bought at Whole Foods.  I rarely eat yogurt because of all the extra stuff in them and the sugar.  This is an organic plain yogurt that she added berries too and she couldn’t say enough of how good it tasted and how it filled her up for hours.  I’m on this!!  Here’s a pic. I found on the internet!  I love walking though Whole Foods.  I wish we had one close to me!  P.S.  I almost forgot she adds a heaping spoonful of chocolate whey protein.  Now I want this yummy dessert!

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My MUSIC today is a story about the BEST birthday present I’ve ever given.  This little gal of mine had a birthday last week!

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Several weeks before Christmas an amazing thought came to my mind.  I should get concert tickets for Erika.  She has a birthday right after Christmas so I planned it to be a birthday gift.  She loves Taylor Swift and One Direction.  We’ve seen Taylor Swift twice and just recently she has fallen head over heels in love with One Direction.  I accidentally forgot to buy her their new CD for Christmas.  I got her a DVD however and as we watched it together she was screaming and crying about how much she’d love to see them in concert.  I had the hardest time hiding my secret (: Early in December I looked up the One D tour and sadly they weren’t coming to Salt Lake, HOWEVER, a close second was San Diego!  The wheels in my mind started turning!  My brother lives in San Diego.  I could get tickets for the two of us and we could drive or fly out there to see the concert!!  The July date was perfect and after a little persuasiveness with my husband, I bought the present!!  I put the tickets in the CD case and wrote a little note from Harry to her.  I loved it so much and she is soooooooooo excited!!!  Can’t wait!

Lastly, my new passion (like I need another one!) is skiing!  This year we got season passes to Snow Basin.  The kids love it and I love it!  I skied a little as a teen and I taught my 16 year old when he was 6.  I took many years off because my kids were small and it’s so much work.  It’s different now that the kids are older.  Once we get up to the mountain, it’s breathtaking and I love flying down the hill.  I’m taking lessons and both my instructors couldn’t believe I’d never had lessons and one of them asked what sport I played!  He said he could tell I was an athlete.  I love that compliment!  Here’s me and my little girl.  We had such a fun day together!

photo 3I think this post has turned into a novel.  Good thing I type fast (:  Have a wonderful night.  It’s been snowing today.  Time to get up skiing!  Enjoy one of my favorite One Direction songs.  Night Changes.  Work Hard…Always!

Time to get serious!

OK!  First post of the NEW YEAR!!!  Yes, the buzz is around me!  Exercise more, eat better, lose weight.  I’m on board.  I debated about which diet to try…my brain is in constant motion pertaining to health and fitness.  South Beach? Burst Cycle Diet? Whole 30? Vegan?  The list could continue forever.  I get a little crazy when I follow a plan and always seem to fall off the wagon when it’s over.  For this month and next, I’m eating clean and healthy.  That’s it.  Very low sugar.  3 things I’m working on:

  • More Protein
  • A gallon of water a day
  • Less carbs

PROTEIN: I quickly googled the top 10 protein sources.  Put them on your shopping list!

  • Turkey or Chicken breast
  • Fish (Tuna, Salmon, Halibut)
  • Cheese (non-fat mozzarella, cottage cheese
  • Pork Loin
  • Lean Beef
  • Tofu
  • Beans (soy beans, kidney, black, white beans)
  • Eggs (especially egg whites)
  • Yogurt or Milk
  • Nuts and Seeds (Pumpkin, almonds, peanuts)

thWATER:  Super important.  Everywhere and in every diet or weight loss plan, MORE WATER is recommended.  I think the majority of people get busy and forget to drink, me included.  I’ll be filling up my water bottle several times each day!

th-1LESS CARBS:  What does that mean?  Nothing new, but a proven fact.  Less carbs=lose weight.  I should say BETTER CARBS.  I’m going to aim for 2 carb servings a day for awhile.  This includes oatmeal, brown rice, quinoa, whole wheat bread, whole wheat pasta.  Eliminate WHITE FLOUR and WHITE SUGAR and you got it down!

th-2My exercise plan is simple right now.  6 days a week as usual.  I’m going to up my running and cardio and or course lift weights 4 times a week.  I’m still working on my 4 day a week workouts.  I’ll have to post them next time!!  LOVE LOVE lifting weights, eating healthy, and then seeing results!!!  Keep at it!!  Work Hard!  And surround yourself with uplifting people who are on board with you as well!!

I’ll end with a SWEET SWEET song!!  I just took on the job of directing our elementary school play, Aladdin Jr., and I’m in heaven each day watching the kids sing and dance!  My little 2nd graders are going to sing this song as a pre-show.  Let’s go fly a kite.  This version is from the movie Saving Mr. Banks.  Such a GREAT movie!  Listening to it always makes me happy.  Love Mary Poppins!  Have a great day!