Diet Soda.. not good

Hi all, I know what you are thinking, but I need caffeine and I do not want all the sugars.  I was that girl once.  I was hooked on diet dew, then onto Coke Zero. Oh the bubbliness that slowly made it's way down my throat, coating every inch.  It was sweet and delicious and oh so bad for me.  I was constantly bloated, gassy and my face broke out HORRIBLY.

This article is really good and covers the basics of why diet soda is not your friend: http://msmorphosis.com/diet-soda

For some people for drink a reasonable amount (like one or two a day), diet soda does not effect them negatively.  Some types of diet soda are even fortified with vitamins and minerals. But diet soda isn't a health drink or a easy way to lose weight. Switching from regular soda to diet soda may save you calories, some studies suggest that drinking more than one soda a day — regular or diet — increases your risk of obesity and related health problems such as type 2 diabetes.  If you need a caffeine fix, drink a cup of coffee, it has antioxidants and is way better for you than soda is!

Insane soreness Plus Kettlebell Kickboxing

I am so sore.  So maybe the 90 min spin class on Saturday or the 5 mile run on Sunday plus these insanity videos was not my brightest idea.  I feel like I am back in high school in volleyball pre-season.  Every major muscle group hurts and it is hard to squat.  Guess that means i am doing something right!

So Self magazine combined two of my favorite work outs.. kickboxing and kettlebell... Have fun :D

Calorie-Blasting Kettlebell Kickboxing Workout 

Fat-fighting kickboxing meets the new heavyweight champ of toning, the kettlebell. The fierce matchup will catapult you into a calorie-zapping frenzy—300 in 22 minutes! Are you ready to rumble with get-fit greatness?

Tough to Beat.

• WORKS ABS, BUTT, THIGHS

Warwick Saint

Round 1: Tip-Top Toner

STENT TO

Round 1: Liftoff

ST

Round 2: Low and Go STAND WITH FEET WIDER THAN HIP-WIDTH APART, TOES OUT, HOLDING HORNS AT CHEST. SQUAT, LOWERING ARMS TOWARD FLOOR, THEN STEP RIGHT LEG BACK AND TO LEFT AS YOU EXTEND ARMS OVERHEAD. RETURN TO SQUAT. SWITCH SIDES; REPEAT. CONTINUE, ALTERNATING SIDES, FOR 1 MINUTE.

• aint

Round 2: Thigh Thinner STAND WITH FEET HIP-WIDTH APART, TOES OUT, HOLDING HORNS AT CHEST. LIFT LEFT HEEL OFF FLOOR, THEN SQUAT. RETURN TO START. SWITCH SIDES; REPEAT. CONTINUE, ALTERNATING SIDES, FOR 1 MINUTE.WORKS THIGHS, BUTT, CALVES

int

Round 2: Whittling Warrior STAND WITH FEET HIP-WIDTH APART, HOLDING KETTLEBELL HORNS AT CHEST. LUNGE BACK WITH RIGHT LEG. STAND, BRINGING RIGHT THIGH PARALLEL TO FLOOR. BEND FORWARD, LOWERING ARMS TOWARD FLOOR, EXTENDING RIGHT LEG BEHIND YOU UNTIL PARALLEL TO FLOOR. RETURN TO START. SWITCH SIDES; REPEAT. CONTINUE, ALTERNATING SIDES, FOR 1 MINUTE.ABS, BUTT, LEGS

aint

Round 3: Plank Kick-Out START IN PLANK WITH RIGHT HAND ON KETTLEBELL. HOLD PLANK AS YOU EXTEND LEFT FOOT TO RIGHT SIDE AT A 45-DEGREE ANGLE. RETURN TO PLANK. SWITCH SIDES; REPEAT. CONTINUE, ALTERNATING SIDES, FOR 1 MINUTE.WORKS SHOULDERS, ARMS, CHEST, ABS

Warwick Saint

Round 3: Butt-Firming Bridge SIT WITH KNEES BENT, FEET FLAT, BACK AT A 45-DEGREE ANGLE, HOLDING HORNS AT CHEST. LOWER YOUR BACK TO FLOOR, THEN LIFT HIPS UNTIL BODY FORMS A STRAIGHT LINE AS YOU EXTEND ARMS OVERHEAD TO FLOOR. RETURN TO START. CONTINUE FOR 1 MINUTE. WORKS BUTT, ARMS, CHEST, BACK, ABS

Warwick Saint

Round 3: Chiseling Circle STAND WITH FEET HIP-WIDTH APART, HOLDING HORNS AT CHEST. STEP RIGHT LEG BACK AND TO LEFT, THEN EXPLODE UPWARD, SWINGING LEG IN A CIRCLE. RETURN TO START. SWITCH SIDES; REPEAT. CONTINUE, ALTERNATING SIDES, FOR 1 MINUTE. SLIM AND TONE WITH KETTLEBELLSWORKS ABS, BUTT, LEGS

Have a very fit day!

Insanity week 3.. finally plus fun work outs :D

So I finally started week # 3 on Insanity, after doing a 90 min spin class on Saturday and running 5 miles yesterday.  Let's just say my quads are SCREAMING, and so are my glutes.. YOWZERS!!!  I think I am glutton for punishment.  Though I am so happy with my results, that I will continue to push through the boredom and the nervousness of knowing the work outs.  That is my one issue with these, is I wish there was more variety. I get bored easily and that is exactly what is happening.  I know the work outs, so one would think I would push myself even harder, especially since I have not mastered them yet.  Instead I am dreading them, as I know how hard they are.  Not good for me.  But I did it.. I got through today's and I will get through tomorrows.. even if tomorrows will hurt a lot!

Here are some fun 3 work outs courtesy of Lozilu Training

Workout #1: Me Time.  

Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge:  4 times around on each side
Jump Rope:  2 minutes

Circuit 1: Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.
Step Back Lunge with OH Hold (don't forget to do both sides)
Resistance Band Standing Row
4 Squat Flip (4 squats & flip count as 1 rep)
Reverse Crunches

Circuit 2: Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.
Side Lunge Rotation to Single Leg Hop
Lying Chest Press
Single Leg Deadlift with Single Arm T's
Inverted Row

Circuit 3: Perform 10-12 reps of each exercise. Repeat the circuit 2-3 times.

Slow Mountain Climbers
Wood Chop with Resistance Band

Cool Down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: Sanity.

Warm Up: 

Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge:  4 times around on each side
Jump Rope:  2 minutes

Circuit: Perform each exercise for 45 seconds.  Rest for 15 seconds and then move right to the next exercise.  Repeat the circuit twice (or three times for an extra boost of confidence today!!!).
Wall Sit
Decline Push Up to Side Crunch
Box Blasts (alternate leg each rep)
Bear Crawl
Lunge to Jump
Jumping Pull Up
Modified V-Ups
Tricep Push Up to Frogger
Toe Taps with Med Ball

 

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Catching My Breath.  

Warm Up:  Repeat the warm up circuit twice. 

Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Incline walk/run (approx 8-10%): 2 minutes

Main Set: Complete the reps/duration or distance for each of the following exercises as quickly as possible, with good form before moving to the next exercise.
Jump Rope:  300  jumps
Push Up: 21 reps
Wall Sit: 1 minute
Pull Up: 21 reps
Wall Sit: 1 minute
Dips: 21 reps
Jump Rope: 200 jumps
Push Up: 17 reps
Wall Sit: 45 seconds
Pull Up: 17 reps
Wall Sit: 45 seconds
Dips: 17 reps
Jump Rope: 100 jumps
Push Up: 13 reps
Wall Sit: 1 minute
Pull Up: 13 reps
Wall Sit: 1 minute
Dips: 13 reps

Cool down: Total Body Stretch. 

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Have a very FIT day!

Re-do days and Strength training for Women

Some days you just need a re-do day.  Today was that day.  With any work out, if I feel like I am not in a place where I should be, I will re-do days.  With Couch potato to 5k, I would re-do days and weeks, until I was strong enough to move forward.  Today it was Insanity, I was not happy with my fit test, I had not been taking days off, like I should, so I took yesterday off and today, I re-did my fit test.  I was happier with the results and am ready to move on to the next days work out.

Here is some strength training exercise, pair these with some of your favorite cardio moves for a killer work out.

Strength Training for Women

Have a very FIT day!

Full Body Bodyweight Workout

Workout Description

Go through each of these exercises 3 times, take minimal amounts of rest in between each exercise and then take 1-2 minutes in between each series of exercises.

The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you get 14 pushups in week 1, you should try for 15 pushups in week 2. As long as you keep progressing you will get bigger and stronger.

Warm Up and Cool Down

• 5 Minute warm up: Walk or Light Jog
• 5 minute cool down: Walk or Light Jog

Bodyweight Workout
Full Body
Exercise	Sets	Reps
Jump Squat	1	10-15
Push Up	1	15-20
Pull Up	1	10-15
Walking Lunge (Reps are for each leg)	1	10-15
Dips	1	10-15
Inverted Pull Ups	1	10-15

Have a very FIT day!

Insanity fit test #2 plus Plank variations

Soooooo I am a little disappointed in me.  I did about the same on some (though I think my counting was off a bit. It was early and I had no coffee) or I did a little better. I think I may re-do the test tonight and see if my results are better. If nothing else it will be a 2nd workout for today and after my results I am thinking I need it.

I love planks.. they work your core.. and are just over all great all body work outs

Here is a link to 22 plank variations.  http://www.tinareale.com/887/plank-variations/

Happy Planking!

Have a very Fit Day!

Insanity week 2 done plus abs

Wow cannot believe its been two weeks already. I'm definitely getting Stronger. My lungs are keeping up. Though my body is tired. I can feel more muscles than before and feel I can last longer. I would say this program is definitely working! I am ready for the fit test tomorrow. Cannot wait to see how far I've come! Put on some pants today that were loose which a month ago were tight.  Measured and already lost inches in areas.. some more.. Insanity is insane. but works!

Here is a fun workout for you for a fun 6-pack  :)

4 moves for a 6-pack. Three times a week, do one set of 20 reps of each move in order without resting then repeat the entire routine once or twice.

Have a very fit day!

Insanity week 2 day 1 plus Killer Abs

Insanity week 2 started off as expected.  Hard.. but easier than last week. My body is getting used to the drills, I am able to not stop during most of them.  My upper body is still lacking in strength, but again am getting much much better.  By next week I should be flying through these. Excited to see how much better I do on my fitness test. (one week to go for that)  I keep pushing myself harder and harder, knowing that the test is coming up. I definitely sweat a lot and my heart rate stays up and my body is super hot (temp wise) for a LONG time.  I already see my abs getting stronger. I feel stronger.  So far so good.

We all want to look our best right?  Most people long for nice abs.  Some would love them even if they are under layers of skin or fat.  Without cardio you are just building muscle under the layers.  Still your ab muscles are important.  They help keep your core tight and your body up right.

Here is a fun home Killer Ab work out to try (make sure you pair with your fave cardio activity :

Have a very FIT day!

Best Chinese food options

We all have that day where we do not want to cook and well, Chinese take out sounds DELISH!  At least I do.  I was very saddened to see that my Veggie Lo Mein was not the best option for me to order, as it makes me really really happy.   Follow the below link for the top 5 best and worst Chinese foods to order

http://www.shape.com/healthy-eating/meal-ideas/5-low-calorie-chinese-dishes-and-5-skip

Have a very fit day!

Insanity - week one DONE!

Insanity - week one DONE!  I know you are thinking.. "please it is one week" but wow what a week! The work outs are still kicking my butt, but I am getting stronger and able to finish more of the exercises and do them quicker. I am glad I am seeing improvement, however slowly it feels.  I keep reminding myself, this is only the first week. I have many many more to go.  I can totally see me having to do a round two of this work out, maybe after a week or two off.  My mind my change, as I may start seeing radical results. I see it happening with others I know who have done this. Baby steps right?  I remind myself it took a good 2 weeks for me to master his Self magazine work outs to the point where I could do them as he instructed. So this too will take time.  I will be doing some spinning tomorrow to still get some exercise in and yet recover, I may be get crazy and do some Pilates or yoga. I could use some stretching.

Today I leave you with some yoga poses.  I love yoga, it stretches you while getting your heqart rate up a bit and it is relaxing (at least to me).

Enjoy

Have a very FIT day!

Insanity day 5

Wow. Today was pure cardio. Wow wow wow. So glad I pushed through. Definitely not for the unfit. It was 14 plus mins straight high high high intensity cardio. Like heart through your throat, think you are dying, completely out of breath cardio. I finished only had to stop a few times but so did multiple people on the video so that made me feel better. So glad they show that instead of pretending like everyone can finish easily. Made me feel even better about my performance. I feel stronger and am sore especially In my abs.

Yesterday was cardio recovery and I was correct it was yoga. It felt nice to stretch!!!!!

Not up for insanity yet? That's ok. Go for a walk or go bowling. I went bowling last night and that was quite a workout. Legs, arms and abs all a little sore. Doesn't really matter what you do as long as you get out there and do it!!!! Only you can make the changes you want to see!

Have a very fit day!

Insanity day 3 plus Work out 101

Day 3... I will not lie, I am sore. though I expected to wake up and not be able to walk, so the fact that I woke up and did not groan getting out of bed was a plus.

Today's work out was for me a little easier than yesterday.  The moves he made us do, were some I had done previously in his Self magazine work out  (see previous blog post).  So luckily those came fairly easy.  We did a lot more arms today, which is great because I need them.  I was not as winded (YAY)  tomorrow is the cardio recovery.. Supposedly lots of stretching.  I am envisioning a cardio yoga session, which would be fabulous.  I may even do some spinning tomorrow while watching tv for an extra workout.  As these work outs are killing my muscles and definitely getting my heart rate up, but not burning as many calories as I normally do. Though since my muscles are getting strong, I am burning more calories sitting than I was, so that is a plus as well. I am definitely looking forward to my "off day" on Tuesday.  I cannot wait to either do some kickboxing or some spinning.  The soreness does feel good.  I have missed this feeling.   So, day 3 did not kill me and I am ready for day 4 :D

Because I know some of you could careless about the Insanity videos. Here is a little something for you :)

http://iheartinspiration.com/infographic/weight-loss-101-whats-in-a-pound/

Have a VERY FIT Day!

Insanity day 2

If you have not heard of Insanity, it is a fitness series like P90x that is well, insane. All the workouts work with your body, no equipment needed. 60 days of intense training. Yesterday I started with the fit test. Did not do too bad. Some exercises I did better than those on the video. Some worse. I got through it though felt like jello afterwards. Today was plyometric cardio. 40 mins (with warm up, stretching, work out, more stretching). I a sore already. I was soaked by the end, could barely finish some of the exercises but I pushed through and before I knew it, I was stretching yay!!!!!

Now these videos are not for the beginner. These are for people already in shape but need that extra push to get ripped or just need extra motivation to get out of the rut you are in. I am in a rut and want to be ripped. I have become complacent on my bike and that is not good.  The bike was elusive and lulled me into a false sense of security.  I am not getting outside to work out, because, summers are so hot. It's hard to run and do those extra work outs. The yard needs tending too more often. It is raining, it's dark in the morning, the list goes on. See you are not the only one that can make excuses.

<sigh> So today was day two of insanity. I will keep you posted on my 60 days of Insanity!

Here is a nutritional guide to help you in your weight loss http://www.teamunify.com/cast/__doc__/Insanity%20Nutrition%20Guide.pdf

ps. 

No Nonesense Circuit

Have a very fit day

ps.. wish me luck, I am starting Insantity DVD's today :D

Rocking Abs Work out

Have a very fit day!

Fire Up. Power Up. Ignite your Passion.

Totally stealing this from http://www.lozilu.com:

Fire Up. Power Up. Ignite your Passion. Let the Olympics inspire you all week to crush these workouts!
 

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1:  Power  

Warm Up:

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Circuit 1:  Perform 10-12 reps of each exercise.  Repeat the circuit 2-3 times.  

Step Back Lunge with OH Hold (don't forget to do both sides)

Inch Worm to Push Up

Sprint Starts

Reverse Crunches
 

Circuit 2:  Perform 10-12 reps of each exercise. Repeat the circuit 2-3 times.

Side Lunge Rotation to Single Leg Hop

Bent Press

Single Leg Deadlift with Single Arm T's

Inverted Row

Circuit 3:  Perform 10-12 reps of each exercise. Repeat the circuit 2-3 times.

Hip Circles

Side Plank Reach Through

Cool Down:  Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.

 

Workout #2: Fire  

Warm Up:

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Circuit #1: Perform each exercise for 45 seconds. Rest for 15 seconds and then move right to the next exercise. Repeat the circuit twice (or three times for an extra boost of confidence today!!!).

4 Squat Flip

Pike Butt Push Ups

Box Blasts (alternate leg each rep)

Bear Crawl

Lunge to Jump

Plank Row to Burpee

Modified V-Ups

Tricep Push Up to Frogger

Rollbacks

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.
 

Workout #3: Passion  

Warm Up:  

Slow Mountain Climbers: 1 minute

Supermans with Just the Legs: 15 reps

Wood Chop with Resistance Band: 10 reps each side

Lunge Cross Chops: 10 each side

Toe taps on Med.Ball: 1 minute 

Main Set: This will be a Tabata style workout. For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times. Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 times.  

Sprints on the Spot

Alternating Forward Lunge to Shoulder Press

MB plank with Knee Tuck

Ski Jump to Cross Back Lunge

Plank Row to Burpee

Bicycles 

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos.

Have a very fit day!

Fad Diets.. are fads

Fad diets are just temporary fixes.  If you want to change your body weight and keep it off, than you must work out. You must work out and watch what you eat.  If a diet tells you that you will lose a TON of weight in a SHORT amount of time.. it is a fad.  You should lose between 1-3 lbs a week, if you are doing it safely and correctly.   Anything more, is mainly water and bowel weight which will come back once you start eating normal again.  

Stop taking short cuts, and put in the effort. YOU are WORTH the effort!

Have a very fit day!

Calisthenics

Calisthenics, is bascially bodyweight exercises, originated thousands of years ago in ancient Greece and is easy to do for daily fitness  home workouts without equipment.


Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Push Ups - 10

*add pullups when multiple sets is possible at 5-10 reps per set

Lower Body Warm-Up - Repeat 5-10 times
Jumping Jacks - 10
Squats - 10

Upper / Lower Body & Cardio Combo - repeat 3-4 times
A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Pullups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
Abs of choice - 50 reps
Optional Cardio of choice - 10 minutes



Lower body / Cardio Workout - Repeat 4-5 times
Here is a quick and challenging workout to build both leg speed and endurance.

Run or bike 3 minutes
Squats - 20 reps
Lunges - 15/leg reps
Heel raises (calves) - 20-30 reps

Upper / Lower back Balance Cycle - Repeat 2-3 times
In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.

Reverse pushups - 25 reps
Birds - 25 reps
Plank pose - 1 minute

Push / Pull Upper body Cycle - Repeat 4-5 times
To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back)

Push Ups - max reps
Reverse Push Ups - 20
Pull Ups - max reps
Birds - 20
Abs of choice - 50


Abdominal Cycle
Do this 2-3 times during the workout and 4-5 times a week.  It is fine to do abdominals and cardio exercises several days a week or on back to back days.

Crunches - 25
Reverse Crunches - 25
Double Crunches - 25
Left Crunches - 25
Right Crunches - 25
Bicycle Crunches -25
Plank pose - 1 minute

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days.  So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself.

Have a very fit day!