Friday, August 26, 2011

Sprints and water bottles

I convinced myself today that I was going to do cardio. I would much rather strength train all day long, but I know I gotta fit it in. I so hate that it is dark now when I wake up to go to the gym. Boo. Does anyone hate that? It always seems harder to get out of bed when the sun hasn't even woken up yet. Got to the gym and started in on GPP.

Shoulder Medley - 3 rounds

20 front raises 15/20
20 upright row 15/20
20 OH press 15/20

*I added a 400 meter sprint here

Triceps Medley - 3 rounds

10 narrow push-ups BW
20 skull crushers 15/20
20 OH French press 15/20

*Added a 1 min sprint

Ab Medley - 3 rounds

20 situps
20 R side ups
20 L side ups
20 Superman back ext's

*Added a 1 minute sprint after every round

Biceps 21’s - 3 rounds

7 bottom to half 15/20
7 half to full 15/20
7 full 15/20

*Added a one minute sprint

Legs Medley -3 rounds

20 BTB squats
20 alternating lunge switches
20 single leg DL 15/20

*Added a 400 meter sprint

Then I did some chest and shoulders on the pulleys. Threw in some abs at the end.

Then I talked my friend into getting off her stair climber and doing sprints with me. We did a twenty minute workout sprinting one minute on one minute off. Sprint speeds were 9.5 to 10.0. I was a sweaty gal! I finished off my workout with twenty minutes on the stair climber. I was so happy I got some good cardio in and felt so great. I am slightly obsessed with my water bottle. Water is so important for you. As long as I have my trusty bottle in hand I usually get in about a hundred oz per day.

Sweaty and red as a cherry tomato. Yes I can drive and take self portraits at the same time. It's all about hidden talents people. I wonder why other drivers were looking at me weird?

I had a ginormous protein shake. I bottle of coconut water, one and a half scoops protien, ice, and a handful of spinach. It was huge and so yummy. I downed the whole thing. No prob!

For lunch I had a veggie/protien plate. Spinach, broccoli, carrots, tomatoes, egg whites, turkey, a tablespoon of my jalapeno yogurt dip, and threw in some cracker for some carbs. I once again....ate the whole thing. Geez.

Afternoon snack. Plain greek yogurt, Kashi Crunch, and blueberries. This is one of my favorite snack ever. And you get a ton of protien, your carbs, and sweet crunchy goodness.

This is where my day kinda went downhill. I did get my house cleaned and even better I got my five year old and three year old to help! Dinner was crazy and I ended up eating only an apple with almond butter, 3 egg whites, and a SMALL whole wheat blueberry pancake. Then we had to run out the door, drop kids off at grandmas, and be somewhere by 6:30. We were on out way home about 9:30 and my husband is starving and decides he really wants sushi. So we went out to eat at 9:30 at night! That is something I never do. I had some tofu veggie dish that was really good but not so good for me. Then we headed next door and shared an ice cream. Wow, I feel really gross but here's to a great Saturday workout tomorrow.

Thursday, August 25, 2011

Not feeling it today...:(

The trusty alarm went off at 5:40 again this morning. I was already awake and had been for awhile. That means not enough sleep! My sister met me at the gym at six...and we started right in on the GPP workout of the day.

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises. Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
mountain climbers
jump rope
box jumps

I do not know what my deal was but I was NOT feeling up to anything today. I finished it just fine...I just felt a little off. When we were done we did a couple of ab workouts:

crunches on ball w/ pulley-3 sets, 20 reps, 50 pds
hanging abs-15 each side,15 center, 3x

Then I threw in some back exercises while my sister hit the treadmill.

Lat pull downs -3 sets, 15 reps, 70/80/90/pds. (last set only did ten reps.)
Dumbell rows on one leg- 25 pds, 15 e.s (keep that leg up the whole time)

*My one legged dumbell row.

Chin ups-7
Squats with glute raise-10 each leg

*Attempted to do cardio, lasted seven minutes. :) Hopefully I get a cardio workout in today at home!

Post gym I had a protein shake. Ice, water, 3 scoops Elite Protein, 1/2 a banana, and a teaspoon of peanut butter. This was a shake for two and my husband had half of it.

Can I just say how much I LOVE Costco? This is my mid-morning snack. Four egg whites, 1 oz turkey, heap of spinach, a tablespoon of Jalapeno Yogurt Dip, (aka the best dip in the world I could eat it with a spoon), all on a whole wheat sandwich thin. Everything...I mean everything on this beauty was purchased from costco. This had around 235 calories and over 25 grams of protein. Not bad. And it was so yummy!

All the ingredients. Thank you Costco!

Ok, this is seriously the best dip. I eat it with crackers, veggies, on sandwiches, etc, etc...I love it
! It only has 50 calories in two tablespoons.

We had family pictures tonight at five o clock. Am I the only one who hates getting family pictures? With three little kids it is no easy task. This was my "dinner" as I was running out the door at quarter to five. Spinach, tomatoes, turkey, feta, and my made up dressing. (1 tablespoon jalapeno yogurt dip and 1 tablespoon balsamic vinegar. Add water to thin it out. Delish!) No worries, I ate some of my husbands Cafe Rio soup as well.

We promised the kids Yogurt if they were good for pictures. Really though....the husband and I just wanted yogurt. This was our combo we shared. I could have eaten five.

This post does not include all my snacking throughout the day. Peanut butter oatmeal balls, string cheese, kashi get the idea. :)


Yesterday started at 5:40 when my alarm went off. I was supposed to meet my sister at the gym at 6:00 but she didn't show. :( So I was left to myself. I tend to workout harder when I workout alone, for some reason I push myself harder. Workout went something along the lines of this:

body ball push-ups-20
push ups-failure
cable leg extentions-10 e.l.
step plyos-45 seconds
rest 30 seconds

dumbell press on ball-25 pd. dumbells 20 reps
half crow push-ups-10
jump squats-15
warrior pose with dumbells-hold 1 minute
rest 30 sec

tricep dips-failure
hanging abs-15 each side, 15 center
static lunge with lateral shoulder raise-10 each leg, 10 pd. dumbells
side step plyos-45 seconds
rest 30 sec

pike push-ups-15
squat w/military shoulder press-10, 15 pd weights
dropsies-12 e.l.
jump rope-1 min
rest 30 sec

bench dips w/ ball- 20
bicycle crunches-50
plank twists-40
boat pose- 30 sec
*This is a workout from Jillian Micheals "Making the cut."

Then I threw in some woodchoppers, abs on the TRX, pushups and fly's on the TRX, hamstrings and glutes on the TRX, and a couple sets of tricep extensions.

Next was my GPP Fitness routine. If you don't know about this...go to Love their workouts! I usually incorporate other things as well as GPP but I love it.

4 ten m high knee sprints (rest 5 sec. between each sprint)
20 OH DB presses 15/20 ea.
20 DB biceps curls 15/20 ea.
20 OH triceps ext 15/20

Did this three times and did my sprints in the gym parking lot. :)

To finish off -
one mile on the stair stepper
one mile on the row machine
one mile on the stair stepper

I usually am not this crazy when I workout...but I was feeling good so worked it for two and half hours! I was beat.

Breakfast was a protien shake and a oatmeal/peanut butter ball I threw together. Lunch was half a can of tuna mixed with one teaspoon light mayo and a squirt of mustard. With a side of green beans and 3 egg whites.

My "dessert" was some chocolate almonds. These are the most amazing thing I have ever discovered. And they have the same amount of calories as natural raw almonds. Whoo Whoo!

I took my husband a snack at work for after his lunch break workout. Turkey, almonds, apple,
peanut butter/oatmeal ball, and a protien shake. Looks good to me!

Do you work out harder by yourself or with a friend?

What is your favorite post workout meal/drink?

Wednesday, August 24, 2011

first post

Ahhh, I'm finally starting a fitness, nutrition blog! I have been wanting to start this forever but in no way am I the perfect example for any one person out there. My main goal for this blog is for it to motivate MYSELF to be better at what I put into my body as well as motivation to get my butt moving everyday. I am a mom to three little kids and my workouts are my escape that gets me through the day. I KNOW I am a better and a happier person because of them. So feel free to follow, here it goes!