Tag Archive | no sugar

3 basics for losing fat and building muscle

Hello!!  Today is a gorgeous FALL day!!  This morning we went on our favorite trail run!  I set my timer.  Each week I want to get faster and be able to keep up with my friends.  I hope the weather holds for as long as possible.  The leaves are perfect right now!  We made it up in 42:42 and down in 30.10.  Next week, 40 and 29 (:  Great way to start the week and day!!

IMG_8777 IMG_8774Well, my Oxygen Challenge ended and I’m a little upset at myself because I didn’t eat the way I should have!  I saw my normal results when I go strict for a short time.  I need to work on maintaining my strict bod for longer (:  My friends and I decided to do NO SUGAR OR WHITE FLOUR for 30 days!  Surprise surprise!  We talked again about how nutrition is about 80% of the results.  Soooooo, starting today until November 10th.  I’m on.  It’s more fun to do it with friends!

This will be an amazing 30 days.  I’m still sticking to my 12 week weight lifting program.  I decided to do Amanda’s Month 2 workout for the first 4 weeks and then hop over to Jamie Eason’s for the last 8 weeks.  The next 4 weeks will look like this, but not necessarily in this order.

Monday: Lower Body

Tuesday: Shoulders, biceps, triceps, cardio

Wednesday: Amanda’s better-booty workout

Thursday: Lower body, abs

Friday: Back, chest, HIIT

Another thing I’m going to work on that I’m not too consistent with is taking supplements.  I read an article from Samantha Ann Leete on bodybuilding.com about supplements.  I like what she recommended.

sam-leete-fit-360-graphics-supps-1

This might look like a lot of craziness, but I’m going to experiment and see if it makes a difference.  This is what I’ll be taking on a regular basis.

Multi-Vitamin

Multi-Vitamin

Vitamin C

Vitamin C

Calcium

Calcium

Glutamine

Glutamine

Krill or Fish Oil

Krill or Fish Oil

CLA

CLA

Protein Powder

Protein Powder

BCAA's

BCAA’s

Emerge

Emerge

In a nutshell, most of these supplements will assist in fat loss, support a healthy cardiovascular system, increase immunity, support brain function and nervous system, provide joint support, help manage inflammation, preserve muscle, reduce body fat, and help build, sustain, and recover.  Whew!  Miracle workers pretty much.  I purchase these at Max Muscle, GNC, or bodybuilding.com

I’m set!  The top 3 basics for losing fat and building muscle are: Nutrition goals, workout plan, and supplements.  I’ll keep up with my posts on how I look and feel.  As always I love a challenge and setting goals.  Now get to work work!!  (:

exercise-motivation-workout-Favim.com-213293-e1351456652223

Say no to processed foods and sugar

Good morning!  Life is good.  We just had 2 good days off school.  One day I took the kids ice skating and the other day we went to Get Air.  However, I’m an orderly person and it was nice to send them off to school again!  I loved skating and realized we need to go more often!

securedownload

Today I will post a super sweaty workout we did this morning at 6 a.m. AND a little word about my food challenge.  Several people are interested and I need to clarify a few things!  The MAIN goal of the challenge is to get rid of processed foods and sugar.  This is not LOW CARB.  You will be eating plenty of fruits and vegetables.  Here is the list of what you CAN eat: fruits, vegetables, sweet potatoes, lean meats, soups, salads, legumes, nuts, almond milk, eggs.  You can also eat some dairy.  Plain yogurt or cottage cheese are best.  I’m o.k. with adding a little stevia to plain yogurt and berries.  This is what you CANNOT eat (: Breads of any kind, grains (except for a small amount that I’ll get to next), sugar (Check labels.  Don’t eat anything with more than 6 grams per serving), cereal.  I am allowing ONE small grain option ONCE a day.  You can either have 1/2 c oatmeal, 1/2 c brown rice or quinoa, or 2 protein balls.  Also, if you’d like 1 sugar free food a day you can.  That would include a diet soda, sugar free pudding, sugar free jello, or sugar free popsicle.  Sound easy enough?

To keep us motivated and challenged, everyone puts in $50.00.  The person that goes the longest WINS the pot!  We have no days off and no ending.  I told them we’d stop as soon as all my clothes fall off or I win (: whichever comes first!  We have some serious competitors in my circle of friends.  It’s going to be awesome!!  I’ll send this email out today and we’ll officially start tomorrow!!  Any questions?  Let me know!

K!!  WOD was great!  I set my timer for 2:00 minutes.  4 rounds.  We pretty much went round the clock with no breaks for 8 minutes at each set of 3 exercises.  Then we did all the exercises again in circuit form and completed two times.  We finished with butt lifts with a weight at the knee.  Like this:

great-glutes-get-a-tight-tush-in-10-minutes-quadraped-2

2 Minute rounds

 4X

10 frog hops

10 over head press

10 step ups

 4X

10 jump squats

10 burpees

10 curtsy lunges

 4X

10 mountain climbers

10 sit ups

10 biceps

 CIRCUIT BLAST 2X

 20 frog hops

20 over head press

20 step ups

20 jump squats

20 burpees

20 curtsy lunges

20 mountain climbers

20 sit ups

20 biceps

 BONUS

butt lifts

This is a great time of year to take charge of your health, lose weight, and feel better!  We won’t have to do anything come Spring time cuz we’ll already be there!!!  Stick with it!

086f487a46b9bc051ad0b5901f379217

Day 14

9855737fb252171fb552929a42934e74

2 weeks in!  Excellent day and morning!  I have two workouts to share this morning.  I said a couple days ago that I want to lift 4 days a week.  Yesterday I put together my 1st workout of the week.  It was CHEST, GLUTES, AND ABS day.  It was harder than I thought.  TRY THIS!!!  I do everything superset style because I like it (:

3 x 12

Dumbbell Flys

Incline Bench Press

3 x 12

Cable Flys

Push Ups

3 x12 and 3 x20

Hamstring curls 

Step ups with 40-50# bar 

3 x 12

Abductor machine

Deadlifts

3 x 12 and 3 x 20

Adductor machine

Weighted lunges

3 x 60 sec. and 3 x 30 sec. each side

Plank

Side plank

3 x 12 and 3 x 25

Reverse Crunch with ball between legs

Bicycle crunch

3 x 25 and 3 x 12

Abs on Exercise Ball

Roman Chair 

I was going to run after this, but I was spent!  It took about an hour too!  That is plenty!  Today’s workout was at an outside pavilion by the track.  Very fun!  We always do a little more talking and not enough workout out!

10 MINUTES AMRAP (As Many Rounds As Possible)

20 Burpees

20 Full Sit Ups

20 Bicep Curls

Run up a HILL and BEAR CRAWL down

20 Thrusters

20 Tricep Extensions

20 Planks Knee to Elbow

Run up a HILL and BEAR CRAWL down

20 Reverse Pull Ups

20 Hip Raises with weight

20 Push Ups

Run up a Hill and Bear Crawl down

20 High Sumos

20 Curtsy Lunges

40 Bicycles

Run up a Hill and Bear Crawl down

BONUS

100 Walking Lunges

100 Sit Ups

 100 Leg Lifts each leg

My friends and I were talking about BALANCE today at the track!  I workout with a lot of VERY fit people and many times we wonder if our exercise fetish makes us unbalanced.  I was talking about dropping different things when school starts to help find more balance.  Yes, I talk a lot about exercise and health because this is a FITNESS blog, but life is FULL of so much more!  LOVE LIFE and keep LEARNING!  Don’t ever take anything for granted.  It’s o.k. to mess up once in awhile.  Try again tomorrow!  Be YOU and LOVE who you ARE!

Check out this CUTE CUTE picture.  These are the decals that people put on the back of their cars only exercise style.  LOVE IT!!

be3dc707ac2a91d96ce6bff611c5de70

Lastly, a beautiful setting in SPAIN!!!  I think I want to blow up this picture for my house.  LOVE!

e138b938b0751212f9bf48833ae6d5d0

Kick iT always!  AWESOME!!