10 Thrusters (55 lb)
20 HR Push Ups
30 sit ups
400 m run
3 rounds
Cool Down:
10 tricep dips
100 crunches
50 squats
Pre-Workout: PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - potluck at school (salad, jello salad, 3 pigs in a blanket, enchillada casserole, ham & (1) Swiss hoagie, "Southern cheesecake" which was similar to bread pudding or monkey bread )
Snack - 1 breadstick and slice of banana bread cake
Water - 7 c
Friday, January 30, 2015
Thursday, January 29, 2015
January 29, 2015
20 KB Swings (30 lb)
30 sit ups
40 lunges
50 jump rope
(I realized later there should have been something for 10! Oops! :))
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - (2) breakfast biscuits
Lunch - flat bread pb&j and banana
Snack - cheese and crackers
Dinner -
Water - 5 c
30 sit ups
40 lunges
50 jump rope
(I realized later there should have been something for 10! Oops! :))
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: PB granola bar
Breakfast - Choco Premier Protein Shake
Snack - (2) breakfast biscuits
Lunch - flat bread pb&j and banana
Snack - cheese and crackers
Dinner -
Water - 5 c
Wednesday, January 28, 2015
January 28, 2015
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Push Press (55 lb)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 - HR Push ups
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: (3) cookies - yellow Oreos
Breakfast - Choco. Premier Protein Shake
Snack - fruit snacks
Lunch - Flat bread PB&J
Dinner - LARGE salad (lettuce, bell peppers, Olive Garden dressing)
Snack - Vegetable Thins (crackers) - 2 large handfuls
Water - 7 c
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 - HR Push ups
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: (3) cookies - yellow Oreos
Breakfast - Choco. Premier Protein Shake
Snack - fruit snacks
Lunch - Flat bread PB&J
Dinner - LARGE salad (lettuce, bell peppers, Olive Garden dressing)
Snack - Vegetable Thins (crackers) - 2 large handfuls
Water - 7 c
Tuesday, January 27, 2015
January 27, 2015
25 Jump Rope
10 KB Snatch (20 lb)
50 Jump Rope
10 KB Snatch
75 Jump Rope
10 KB Snatch
100 Jump Rope
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: PB granola bar
Breakfast - 2 (homemade) lemon poppy seed muffins
Snack - 2 Breakfast Biscuits
Lunch - Flat bread PB&J and Pringles pretzel sticks...oh and 4 Riesens.
Snack - 5 Andes Mints and handful of cashews
Dinner - LARGE salad (lettuce, bell peppers, black beans, corn, avocado, Parmesan cheese, salsa and ranch)
Snack - Frozen Twinkie
Water - 9 c
It's funny...I feel like a hypocrite lately. I have been doing well with my WOD's and working out my 5 days/week, yet I feel somewhat hypocritical by the way I have been eating. I guess that goes to show you...that's life. You will have good days and bad days but it's what you ultimately do that makes the difference. I feel like I have been in a slump lately. It's almost as though I have found new motivation with the WOD's ever since my workout team went from 2 (me and a friend) to 6 (me plus 5 more friends). I have brought back some old exercise movements I haven't used or done anything with in a while. I partly feel motivated because it is now my turn to hold the torch. These people count on me to be there or them each day, to motivate and push them to their breaking points, and share my knowledge. I feel lucky to know what I do about weightlifting (by no means am I saying that I am a pro at it), but I realize I know so much more about it than I did just 3 years ago. I am honored to have such a group of friends who put their faith in me!
My eating on the other hand...there are days where I feel point on, determined and indestructible. The last 3 days...not so much. I am only human, which means I can experience those MAD sugar cravings and I shouldn't let those days get me down or discouraged. It's not even about what I look like or what size I wear...ok well maybe a little bit, but it's more about the way I feel inside. As I sit here now, my stomach is churning, reminding me that IT hates sugar. When I was super healthy and food aware during my 6 week challenge I honestly felt the best that I had in years!! No upset stomach!! I think I need these sugar cravings in my life because as I give into them, it reminds me that I don't need or want the pain and discomfort that comes with it. It's like our health...we don't appreciate it until we are sick. We need these reminders in life to appreciate life a little more!
AND FINALLY...
10 KB Snatch (20 lb)
50 Jump Rope
10 KB Snatch
75 Jump Rope
10 KB Snatch
100 Jump Rope
Cool Down:
10 tricep dips
9 push ups
15 mountain climbers
75 sit ups
100 crunches
42 leg raises
65 sec. plank
50 squats
Pre-Workout: PB granola bar
Breakfast - 2 (homemade) lemon poppy seed muffins
Snack - 2 Breakfast Biscuits
Lunch - Flat bread PB&J and Pringles pretzel sticks...oh and 4 Riesens.
Snack - 5 Andes Mints and handful of cashews
Dinner - LARGE salad (lettuce, bell peppers, black beans, corn, avocado, Parmesan cheese, salsa and ranch)
Snack - Frozen Twinkie
Water - 9 c
It's funny...I feel like a hypocrite lately. I have been doing well with my WOD's and working out my 5 days/week, yet I feel somewhat hypocritical by the way I have been eating. I guess that goes to show you...that's life. You will have good days and bad days but it's what you ultimately do that makes the difference. I feel like I have been in a slump lately. It's almost as though I have found new motivation with the WOD's ever since my workout team went from 2 (me and a friend) to 6 (me plus 5 more friends). I have brought back some old exercise movements I haven't used or done anything with in a while. I partly feel motivated because it is now my turn to hold the torch. These people count on me to be there or them each day, to motivate and push them to their breaking points, and share my knowledge. I feel lucky to know what I do about weightlifting (by no means am I saying that I am a pro at it), but I realize I know so much more about it than I did just 3 years ago. I am honored to have such a group of friends who put their faith in me!
My eating on the other hand...there are days where I feel point on, determined and indestructible. The last 3 days...not so much. I am only human, which means I can experience those MAD sugar cravings and I shouldn't let those days get me down or discouraged. It's not even about what I look like or what size I wear...ok well maybe a little bit, but it's more about the way I feel inside. As I sit here now, my stomach is churning, reminding me that IT hates sugar. When I was super healthy and food aware during my 6 week challenge I honestly felt the best that I had in years!! No upset stomach!! I think I need these sugar cravings in my life because as I give into them, it reminds me that I don't need or want the pain and discomfort that comes with it. It's like our health...we don't appreciate it until we are sick. We need these reminders in life to appreciate life a little more!
AND FINALLY...
Monday, January 26, 2015
January 26, 2015
10 pull ups (band assisted)
20 lunges
300m run
4 rounds
The truth is I let this day pass without recording in my food journal. I ate great on Saturday, but Sunday and Monday were failure days as far as diet is concerned. This is the thought I need for those days...
Monday Measurements
Measurements:
Bicep: 9 3/4"
Chest: 30 1/4" (down 1 1/4")
Waist: 25 1/2" (down 3/4")
Hips: 34" (down 3/4")
Thigh: 19 1/2" (down 1/2")
Calf: 12 1/2" (down 1")
20 lunges
300m run
4 rounds
The truth is I let this day pass without recording in my food journal. I ate great on Saturday, but Sunday and Monday were failure days as far as diet is concerned. This is the thought I need for those days...
Monday Measurements
Measurements:
Bicep: 9 3/4"
Chest: 30 1/4" (down 1 1/4")
Waist: 25 1/2" (down 3/4")
Hips: 34" (down 3/4")
Thigh: 19 1/2" (down 1/2")
Calf: 12 1/2" (down 1")
Saturday, January 24, 2015
January 24, 2015
Brunch - Omelette (eggs, cheese, ham, bell peppers, salsa, and avocado)
Snack - 3 mini peppermint patties
Dinner - 2 hamburger patties* with brown gravy and salad with bell peppers, avocado and Olive Garden dressing
Snack/dessert - (1) homemade sugar cookie without the frosting
Water - 8 c.
*Hamburger Patties - Mix the following ingredients together with hamburger meat.
1 egg, cracker or bread crumbs, chopped onion, sprinkle ½ tsp garlic and ¼ tsp. pepper
Patty it out and grill.
Snack - 3 mini peppermint patties
Dinner - 2 hamburger patties* with brown gravy and salad with bell peppers, avocado and Olive Garden dressing
Snack/dessert - (1) homemade sugar cookie without the frosting
Water - 8 c.
*Hamburger Patties - Mix the following ingredients together with hamburger meat.
1 egg, cracker or bread crumbs, chopped onion, sprinkle ½ tsp garlic and ¼ tsp. pepper
Patty it out and grill.
Friday, January 23, 2015
January 23, 2015
10 bench press (45 lb)
20 lunges
300 m run
3 rounds
Cool Down:
8 tricep dips
9 push ups
12 mountain climbers
70 sit ups
95 crunches
42 leg raises
60 sec. plank
100 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Lunch - flat bread PB&J
Snack - veggie straw chips
Dinner -
Water - 8 c.
20 lunges
300 m run
3 rounds
Cool Down:
8 tricep dips
9 push ups
12 mountain climbers
70 sit ups
95 crunches
42 leg raises
60 sec. plank
100 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Lunch - flat bread PB&J
Snack - veggie straw chips
Dinner -
Water - 8 c.
Thursday, January 22, 2015
January 22, 2015
7 burpees
7 squats
14 KB Swings (25 lbs)
14 lunges
21 sit ups
21 double unders (63 Jump Rope)
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
65 sit ups
85 crunches
42 leg raises
55 sec. plank
75 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 breakfast biscuits
Lunch - PB&J flatbread sandwich and granola bar
Dinner - 1 1/2 burritos
Water - 7 c
7 squats
14 KB Swings (25 lbs)
14 lunges
21 sit ups
21 double unders (63 Jump Rope)
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
65 sit ups
85 crunches
42 leg raises
55 sec. plank
75 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 breakfast biscuits
Lunch - PB&J flatbread sandwich and granola bar
Dinner - 1 1/2 burritos
Water - 7 c
Wednesday, January 21, 2015
January 21, 2015
10 Hang Power Clean
10 K2E
100 Jump Rope
3 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
75 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 Breakfast Biscuits
Lunch - flat bread pb&j with granola bar
Dinner - leftover roast with potatoes and carrots
Snack - mini banana, handful of goldfish crackers, handful of veggie straws, 1 shortbread cookie
Water - 7 c.
10 K2E
100 Jump Rope
3 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
75 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 Breakfast Biscuits
Lunch - flat bread pb&j with granola bar
Dinner - leftover roast with potatoes and carrots
Snack - mini banana, handful of goldfish crackers, handful of veggie straws, 1 shortbread cookie
Water - 7 c.
Tuesday, January 20, 2015
January 20, 2015
10 HR push ups
20 KB Snatch
30 lunges
400m run
2 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
60 squats
Pre-Workout: mini banana
Breakfast - Choco. Premier Protein Shake
Snack - wafer cookie
Lunch - Flat bread PB&J with other 1/2 of cinnamon chips, handful of choco and white choco covered pretzels
Snack - handful of choco and white choco covered pretzels
Dinner - pot roast with potatoes and carrots
Water - 8 c
20 KB Snatch
30 lunges
400m run
2 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
60 sit ups
75 crunches
40 leg raises
50 sec. plank
60 squats
Pre-Workout: mini banana
Breakfast - Choco. Premier Protein Shake
Snack - wafer cookie
Lunch - Flat bread PB&J with other 1/2 of cinnamon chips, handful of choco and white choco covered pretzels
Snack - handful of choco and white choco covered pretzels
Dinner - pot roast with potatoes and carrots
Water - 8 c
Monday, January 19, 2015
January 19, 2015
Today is a holiday, but I'm glad that didn't stop us from working out this morning. We were able to sleep in a little and go in at 6:30, which was a nice feeling!
10 pull ups
10 thrusters
10 bar over burpees
200m run
3 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
55 sit ups
65 crunches
33 leg raises
42 sec. plank
100 squats
I'm not sure what it was about today...if it was the fact that I was getting over being sick, the nature of the day or what, but today was a rough WOD for me. The frustrating part about that is that in truth it wasn't a difficult WOD. One that I have covered many times. Anyway, by the end of the WOD today I felt like I was going to pass out and my lungs were burning. I coughed for a good 30 minutes after the workout because my lungs felt burnt. Thank goodness there's always tomorrow to try again! :)
Pre-Workout: mini banana
Breakfast - Choco. Premier Protein Shake
Snack - 2 handfuls of choco covered pretzels
Lunch - corn with handful of Veggie Straws
Snack - Homemade Granola (from Like Mother Like Daughter)
Dinner -
Water - 5 c
*Simple Granola
Bicep: 9 3/4"
Chest: 30 3/4" (down 3/4")
Waist: 25 3/4" (down 1/4")
Hips: 34" (down 3/4")
Thigh: 19 1/2" (down 1/2")
Calf: 12 1/2" (down 3/4")
10 pull ups
10 thrusters
10 bar over burpees
200m run
3 rounds
Cool Down:
10 tricep dips
8 push ups
15 mountain climbers
55 sit ups
65 crunches
33 leg raises
42 sec. plank
100 squats
I'm not sure what it was about today...if it was the fact that I was getting over being sick, the nature of the day or what, but today was a rough WOD for me. The frustrating part about that is that in truth it wasn't a difficult WOD. One that I have covered many times. Anyway, by the end of the WOD today I felt like I was going to pass out and my lungs were burning. I coughed for a good 30 minutes after the workout because my lungs felt burnt. Thank goodness there's always tomorrow to try again! :)
Pre-Workout: mini banana
Breakfast - Choco. Premier Protein Shake
Snack - 2 handfuls of choco covered pretzels
Lunch - corn with handful of Veggie Straws
Snack - Homemade Granola (from Like Mother Like Daughter)
Dinner -
Water - 5 c
*Simple Granola
1/2 cup brown sugar
1/2 cup honey
1/4 cup canola oil
4 cups old fashioned oats
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup honey
1/4 cup canola oil
4 cups old fashioned oats
1/2 tsp cinnamon
1/4 tsp salt
1. Preheat oven to 250 degrees.
2. Combine brown sugar, honey and canola oil in a small sauce pan over medium heat.
3. Cook, stirring often until sugar is dissolved.
4. Pour brown sugar mixture over oats and add cinnamon and salt. Stir until oats are evenly coated.
5. Spread granola mixture over a cookie sheet (sprayed with pam) and press mixture down.
6. Place in oven and bake for 1 hour, stirring every 15-20 minutes.
7. Remove from oven and allow to cool completely before breaking apart and into pieces.
8. Store in a ziplock bag or other air tight container.
Measurements:2. Combine brown sugar, honey and canola oil in a small sauce pan over medium heat.
3. Cook, stirring often until sugar is dissolved.
4. Pour brown sugar mixture over oats and add cinnamon and salt. Stir until oats are evenly coated.
5. Spread granola mixture over a cookie sheet (sprayed with pam) and press mixture down.
6. Place in oven and bake for 1 hour, stirring every 15-20 minutes.
7. Remove from oven and allow to cool completely before breaking apart and into pieces.
8. Store in a ziplock bag or other air tight container.
Bicep: 9 3/4"
Chest: 30 3/4" (down 3/4")
Waist: 25 3/4" (down 1/4")
Hips: 34" (down 3/4")
Thigh: 19 1/2" (down 1/2")
Calf: 12 1/2" (down 3/4")
Friday, January 16, 2015
January 16, 2015
10 push ups
10 push press
10 pull ups
200m run
3 rounds
This was the WOD my Xfit group did this morning, but I decided to rest my stomach from the day before a little more. By the evening I was feeling back to 100% so I decided to get in my WOD. I ended up changing the WOD above a little since I forgot to bring my workout bag which included my pull up band. Here's what I ended up doing:
15 push press (45 lb)
30 sit ups
200m run
3 rounds
Cool Down:
8 tricep dips
8 push ups
15 mountain climbers
95 sit ups
30 crunches
30 leg raises
38 sec. plank
45 squats
At the end of it all, I decided to work on some other areas...handstand push ups, wall walks, and clean & jerk (65lbs). I also put in a few more laps of running and then played some basketball with my husband and kids. All in all it ended up being an hr and half workout.
Breakfast - Pumpkin muffin
Lunch - flatbread PB&J with half a bag of cinnamon chips
Dinner - 3 mini corndogs, corn and jello pretzel salad
Water - 8c.
10 push press
10 pull ups
200m run
3 rounds
This was the WOD my Xfit group did this morning, but I decided to rest my stomach from the day before a little more. By the evening I was feeling back to 100% so I decided to get in my WOD. I ended up changing the WOD above a little since I forgot to bring my workout bag which included my pull up band. Here's what I ended up doing:
15 push press (45 lb)
30 sit ups
200m run
3 rounds
Cool Down:
8 tricep dips
8 push ups
15 mountain climbers
95 sit ups
30 crunches
30 leg raises
38 sec. plank
45 squats
At the end of it all, I decided to work on some other areas...handstand push ups, wall walks, and clean & jerk (65lbs). I also put in a few more laps of running and then played some basketball with my husband and kids. All in all it ended up being an hr and half workout.
Breakfast - Pumpkin muffin
Lunch - flatbread PB&J with half a bag of cinnamon chips
Dinner - 3 mini corndogs, corn and jello pretzel salad
Water - 8c.
Thursday, January 15, 2015
January 15, 2015
10 burpees
20 KB Swings
30 lunges
3 rounds
Cool Down:
8 tricep dips
8 push ups
15 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
45 squats
After running the 400m warm up, I decided that I really didn't feel well enough to be there so I left from Xfit to the elem school to work on lesson plans for a sub and stayed home sick with the flu. What I typed above is the WOD I left for the others to do.
Pre-Workout: fruit snacks
Breakfast - Pepsi...haven't had pop forever and I realize I really don't miss it in my life!!
Lunch - chicken noodle soup
Snack -
Dinner -
Water -
20 KB Swings
30 lunges
3 rounds
Cool Down:
8 tricep dips
8 push ups
15 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
45 squats
After running the 400m warm up, I decided that I really didn't feel well enough to be there so I left from Xfit to the elem school to work on lesson plans for a sub and stayed home sick with the flu. What I typed above is the WOD I left for the others to do.
Pre-Workout: fruit snacks
Breakfast - Pepsi...haven't had pop forever and I realize I really don't miss it in my life!!
Lunch - chicken noodle soup
Snack -
Dinner -
Water -
Wednesday, January 14, 2015
January 14, 2014
10 Clean & Jerk (45 lbs)
10 K2E
30 sit ups
400m run
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
50 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein shake
Snack - granola bar
Lunch- flatbread pb&j sandwich
Snack - several bites of icecream as I scooped some out for my daughter, raspberry pretzel jell-o salad, 3 pretzel bites with cheese from the BBall game.
Dinner - Didn't feel well by this time...
Water - 8c.
10 K2E
30 sit ups
400m run
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
50 squats
Pre-Workout: granola bar
Breakfast - Choco. Premier Protein shake
Snack - granola bar
Lunch- flatbread pb&j sandwich
Snack - several bites of icecream as I scooped some out for my daughter, raspberry pretzel jell-o salad, 3 pretzel bites with cheese from the BBall game.
Dinner - Didn't feel well by this time...
Water - 8c.
Tuesday, January 13, 2015
January 13, 2015
10 burpees
20 squats
30 sit ups
40 lunges
50 jump rope
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
40 sit ups, 20 crunches, 20 leg raises, 30 sec. plank
Pre-Workout: granola bar
Breakfast - flatbread toast with strawberry cream cheese
Snack - granola bar
Lunch - flatbread pb&j, cinnamon and sugar crisps
Dinner - grilled cheese sandwich
Water - 7 c.
20 squats
30 sit ups
40 lunges
50 jump rope
3 rounds
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
40 sit ups, 20 crunches, 20 leg raises, 30 sec. plank
Pre-Workout: granola bar
Breakfast - flatbread toast with strawberry cream cheese
Snack - granola bar
Lunch - flatbread pb&j, cinnamon and sugar crisps
Dinner - grilled cheese sandwich
Water - 7 c.
Monday, January 12, 2015
January 12, 2015
10 pull ups
10 Box Jumps
25 Sit Ups
200m run
3 round
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
35 sit ups, 15 crunches, 15 leg raises, 25 sec. plank
60 squats
Pre-Workout: granola bar
Breakfast - blueberry Greek yogurt
Snack - granola bar
Lunch- flatbread P&J with cinnamon sugar
Dinner - homemade waffles with 1 piece bacon
Water - 7c.
I did pass up on the ice cream the family ate later that night and Iwent to bed crashed at 7:30pm!!
Measurements:
Bicep: 9 3/4"
Chest: 31" (down 1/2")
Waist: 26"
Hips: 34 1/2" (down 1/4")
Thigh: 19 3/4" (down 1/4")
Calf: 13 1/4"
Down 1" in a week. Not too bad considering I wasn't completely strict!!
10 Box Jumps
25 Sit Ups
200m run
3 round
Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
35 sit ups, 15 crunches, 15 leg raises, 25 sec. plank
60 squats
Pre-Workout: granola bar
Breakfast - blueberry Greek yogurt
Snack - granola bar
Lunch- flatbread P&J with cinnamon sugar
Dinner - homemade waffles with 1 piece bacon
Water - 7c.
I did pass up on the ice cream the family ate later that night and I
Measurements:
Bicep: 9 3/4"
Chest: 31" (down 1/2")
Waist: 26"
Hips: 34 1/2" (down 1/4")
Thigh: 19 3/4" (down 1/4")
Calf: 13 1/4"
Down 1" in a week. Not too bad considering I wasn't completely strict!!
Friday, January 9, 2015
January 9, 2015
10 K2E
15 Box Jumps
20 Squats
25 Sit Ups
300 m run
3 rounds
Cool Down:
8 tricep dips
6 push ups
10 mountain climbers
30 sit ups, 12 crunches, 12 leg raises, 20 sec. plank
60 squats
Pre-Workout: fruit snacks
Breakfast - flatbread toast with strawberry cream cheese
Snack - (1) cracker
Lunch- flatbread pb&j and cheese crackers
Snack - Choco. Premier Protein shake & (2) handfuls of Protein Cheerios
Dinner -
Water - 5c
15 Box Jumps
20 Squats
25 Sit Ups
300 m run
3 rounds
Cool Down:
8 tricep dips
6 push ups
10 mountain climbers
30 sit ups, 12 crunches, 12 leg raises, 20 sec. plank
60 squats
Pre-Workout: fruit snacks
Breakfast - flatbread toast with strawberry cream cheese
Snack - (1) cracker
Lunch- flatbread pb&j and cheese crackers
Snack - Choco. Premier Protein shake & (2) handfuls of Protein Cheerios
Dinner -
Water - 5c
Thursday, January 8, 2015
January 8, 2015
20 KB Snatch
20 lunges
60 jump rope
3 rounds
Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 12 crunches, 10 leg raises, 20 sec. plank
60 squats
Pre-Workout: granola bar
Breakfast - strawberry Greek yogurt
Snack -
Lunch-
Snack -
Dinner -
Water - 3c
*I've noticed that I have started watching what I eat more closely and yes I have made some healthy swap outs or changes to my diet, but I know that I need to incorporate more fruits and veggies!
20 lunges
60 jump rope
3 rounds
Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 12 crunches, 10 leg raises, 20 sec. plank
60 squats
Pre-Workout: granola bar
Breakfast - strawberry Greek yogurt
Snack -
Lunch-
Snack -
Dinner -
Water - 3c
*I've noticed that I have started watching what I eat more closely and yes I have made some healthy swap outs or changes to my diet, but I know that I need to incorporate more fruits and veggies!
Wednesday, January 7, 2015
January 7, 2015
10 push press (45 lb)
25 sit ups
300m run
3 rounds
Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 10 crunches, 10 leg raises, 15 sec. plank
75 squats
Pre-Workout: Fruit Snacks
Breakfast - strawberry Greek yogurt & gingerbread fiber one bar
Snack - 3 Nature Valley Breakfast Biscuits
Lunch- turkey sandwich (flat bread, mustard, mayo, turkey), fiber one (gingerbread) bar, (2) Riesens (I really ought to get those out of my classroom!!)
Snack - 1 wedge of pork quesadilla & about 10 chips with house dressing (Costa Vida), fruit snacks
Dinner - It seems as though my after school "snack" lately has turned into my dinners...I need to work on that!
Water - 8c
25 sit ups
300m run
3 rounds
Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 10 crunches, 10 leg raises, 15 sec. plank
75 squats
Pre-Workout: Fruit Snacks
Breakfast - strawberry Greek yogurt & gingerbread fiber one bar
Snack - 3 Nature Valley Breakfast Biscuits
Lunch- turkey sandwich (flat bread, mustard, mayo, turkey), fiber one (gingerbread) bar, (2) Riesens (I really ought to get those out of my classroom!!)
Snack - 1 wedge of pork quesadilla & about 10 chips with house dressing (Costa Vida), fruit snacks
Dinner - It seems as though my after school "snack" lately has turned into my dinners...I need to work on that!
Water - 8c
Tuesday, January 6, 2015
January 6, 2015
10 pull ups (assisted with band)
10 burpees
10 hang power cleans
300m run
3 rounds
I'm excited...I feel like part of the old Crossfit group is coming back together! 2 people have joined Kim and I this week, one being a friend from our past workout group. Once his wife feels better she is going to join us too! I love working out, but the truth is it is WAY more fun with more people! Plus...I feel like it gives you more accountability, push and drive to change and be the best person you can be!
Breakfast - Blueberry Greek Yogurt
Snack - handful of cashews
Lunch - turkey sandwich on flat bread (mayo, mustard, flat bread, oven roasted turkey), veggie straws, 1/2 babybel cheese, (2) Riesens
Snack - chocolate premier protein shake, (1) stick from a kit kat, handful of BBQ rice cake "chips"
Dinner -
Water - 6 c.
I am having such a hard time with sweets/food this week! I think the main idea is to cut back and to take notice of what is actually going into my mouth, so with that, I feel like I am doing a great job. Baby steps towards healthy eating..you can't expect change all at once!
Monday, January 5, 2015
January 5, 2015
Here we go...
15 KB Swings (25 lbs)
30 sit ups
400 m run
3 rounds
Breakfast - Blueberry Greek Yogurt
Snack - (2) Nature Valley Breakfast Biscuits & about 10 cashews
Lunch - leftover vegetable soup from dinner & 1 choco covered walnut (that has left me craving more chocolate!)
Snack - (2) Riesens, Chocolate Premier Protein Shake, handful of pb chips
Dinner -
Water - 6 c
*Oh did I mention I "started" today? Too much info I know, but that might explain the headache and STRONG cravings for chocolate!
Measurements:
Bicep: 9 3/4" (same)
Chest: 31 1/2" (1/2")
Waist: 26" (1")
Hips: 34 3/4" (3 3/4")
Thigh: 20" (3/4")
Calf: 13 1/4" (1/4")
*I wanted to take my measurements to compare where I was at the end of the 6 week challenge I did before. I knew that I hadn't gained everything back, but yet I could feel that my body had changed some from before. So there it is...the evidence I needed. I always knew I gained weight in my butt first, but there's the proof! 6 1/4" total inches gained back!! YIKES! Time to get serious about food again.
15 KB Swings (25 lbs)
30 sit ups
400 m run
3 rounds
Breakfast - Blueberry Greek Yogurt
Snack - (2) Nature Valley Breakfast Biscuits & about 10 cashews
Lunch - leftover vegetable soup from dinner & 1 choco covered walnut (that has left me craving more chocolate!)
Snack - (2) Riesens, Chocolate Premier Protein Shake, handful of pb chips
Dinner -
Water - 6 c
*Oh did I mention I "started" today? Too much info I know, but that might explain the headache and STRONG cravings for chocolate!
Measurements:
Bicep: 9 3/4" (same)
Chest: 31 1/2" (1/2")
Waist: 26" (1")
Hips: 34 3/4" (3 3/4")
Thigh: 20" (3/4")
Calf: 13 1/4" (1/4")
*I wanted to take my measurements to compare where I was at the end of the 6 week challenge I did before. I knew that I hadn't gained everything back, but yet I could feel that my body had changed some from before. So there it is...the evidence I needed. I always knew I gained weight in my butt first, but there's the proof! 6 1/4" total inches gained back!! YIKES! Time to get serious about food again.
Thursday, January 1, 2015
January 1, 2015
NEW YEAR...OLD PLAN...
I think the fact the I stopped writing here for a while, left me unaccountable in many ways. I have continued to work out in some way or another, whether is be running, the upstairs weight room, which means weight machines and bike, or xfit. With the exception of the past 2 weeks (Christmas break), I would say that I have remained faithful to working out. My eating on the other hand...not as faithful as I once was and that is the "old plan" that I am going to strive to get back. I'm not sure why this break has been so difficult for me, but I realize that I do better when I have structure in my life. On Monday, our school district is beginning an 8 week wellness challenge. The challenge is focused on exercising and logging the minutes exercised within that 8 week period. That part is fine. In fact, I don't consider that to be a challenge since that is already part of who I am and what I do on a regular basis. With that being said, my 8 week challenge is to get back to being strict and on track with my eating habits. Beginning Monday, I am going to take my measurements and begin being accountable for what I eat...
I think the fact the I stopped writing here for a while, left me unaccountable in many ways. I have continued to work out in some way or another, whether is be running, the upstairs weight room, which means weight machines and bike, or xfit. With the exception of the past 2 weeks (Christmas break), I would say that I have remained faithful to working out. My eating on the other hand...not as faithful as I once was and that is the "old plan" that I am going to strive to get back. I'm not sure why this break has been so difficult for me, but I realize that I do better when I have structure in my life. On Monday, our school district is beginning an 8 week wellness challenge. The challenge is focused on exercising and logging the minutes exercised within that 8 week period. That part is fine. In fact, I don't consider that to be a challenge since that is already part of who I am and what I do on a regular basis. With that being said, my 8 week challenge is to get back to being strict and on track with my eating habits. Beginning Monday, I am going to take my measurements and begin being accountable for what I eat...
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