May 24th, my family took our yearly vacation. This year we took a cruise from New Orleans to Cozumel, Mexico! We had a fantastic time. Weather was 95% perfect.... we had about a 2 hour down pour at the end of our day in Cozumel.... food was delicious, company was wonderful!
Pics to come soon...
Zach and I had already decided that we were still going to workout as if we were home. Each morning we were at the gym when it opened at 6am, busted our hineys for about 45mins, and then enjoyed the rest of our days.
Friday was the end of week 1 of my new program. Either I was tired and a little dehydrated(didn't drink much on Thursday due to traveling) or this workout was a toughie. I left drenched in sweat. Oh... and my calves were super sore from walking flights and flights of stairs from the previous day. I managed to push through and get it done.
Saturday, we made it to Cozumel, Mexico around 8am. Zach did some weight training while I just did 30 mins of fasted steady state cardio on the elliptical. We spent several hours in Cozumel shopping and playing in the ocean.
Sorry the pic is so foggy. My camera was fogging up from the heat.
Sunday, Zach hit the weights some more and I did 10mins of the elliptical, 10mins of KB Swing intervals, and finished up with another 10mins on the elliptical. We spent the rest of the day lounging by the pool soaking up some vitamin D.
Monday, Zach and I woke up super early... as usual. We headed to the dining hall (where you could find us some A LOT!), he had his coffee and I enjoyed some warm lemon green tea. Since we were cruising the Mississippi River at this point we decided to head to the front deck and check out the scenery... even though it was pitch black outside.
Well, well, well... what do we discover??? A different entrance to the gym. The door was unlocked so Zach and I made ourselves at home.
What were they going to do?!?!?
Kick us off the boat???
We had the gym all to ourselves.
I wasn't going to wait and train at home but since we had so much time on our hands and an empty gym...
I knocked it out!
I had to modify some exercises because of the limited amount of equipment but was still able to get a good session in.
Please ignore my outfit... I thought I was just going to do cardio.
We were finally able to get off the boat after waiting at the dock for about 2.5 hours. Like I said earlier, we had a fantastic time. I love my family vacations and am already looking forward to our trip for next year... whatever that may be!
I completed my second workout this morning. On paper, this workout looked like it was going to be not so bad.
WRONG!!!
It was a little LOT harder than I thought.
Front Loaded Reverse Lunges.
One mission I have with this 4 week program is to do a body weight chin up. Today, I had to do several isometric holds. I jump up the bar, hold myself there for about 5 seconds and then as slow as I can, lower myself down. I had to do 3 of this... that 3rd one was a killer.
Negative Chin-up
I am sending my videos off to be assessed. This way I make sure that my form is as close to perfect as it can get. We all need a little constructive criticism, right?
Well, I want it! Good or bad. I want to know what I am doing wrong.
Here is my video... It downloaded all out of order again. The Tabata was the last thing that I did.
This time tomorrow I will be on the Carnival Elation cruise ship heading to Cozumel, Mexico!!!
Zach and I loaded up the KBs and headed to the park but quickly came back home once we passed by the park and realized that it is Pearl Day. Every inch of the park was covered with tents and booths. We headed back to the hood and got to work.
Zach headed out to the streets to do 25 sprint intervals and I took my KBs to the backyard for a little fun killer workout.
KB Goblet Squat/Overhead Press
My video is a little out of order but this is what I did...
15secs rest/45secs on x 3 rounds without stopping.
Alternating KB Row-35lb
Burpee/Suitcase Deadlift-70lb
KB Swing- 35lb
Goblet Squat/ Overhead Press-35lb
Overhead Carry(right arm)-35lb
Overhead Carry(left arm)-35lb
Figure 8's -35lb
The entire circuit only took 21 minutes. It was a definite killer. The heat might have a lot to do with that too.
Afterwards, I walked for about 10 minutes and then came in to chow down on my flex meal!
Here it is...
Gluten-free huckleberry(which came out of Em's backyard)/dark chocolate pancakes with organic 100% Mable syrup, scrambled eggs, and nitrate free bacon.
It was pretty darn good. I have always loved breakfast for dinner. I must say though... I am stuffed!
I love this meal plan. 110% all week and then enjoy whatever I want on Friday nights.
This morning my alarm went off. It was time for me to workout. For the first time in FOR-E-VER, I completely struggled! I stumbled getting out of bed, barely got dressed and actually went out to the garage to start working out. I sat there for about 1 minute and shook my head. There was no way that these puffy/tired eyes could even focus. I was in no shape to try to lift heavy weights. I crawled back in to the bed and got 1 more hour of rest.
I made it through my 8 hour work day and came home with determination to workout out. Tired or not, I was going to get it done. Thankfully, I was in 10x's better shape than I was this morning.
I was focused.
I was ready!
Headed out to the garage and got started....
Bench:
45x5
65x5
85x5
95x5
110x3 :)
Circuit:
3 Rounds
45 seconds on/15 second off
(completed all 3 rounds without stopping)
Superplank/Pushup
One Arm alternating Row 35lb KB
KB Swing 35lb
Facepulls
3x10
KB Clean&Press
2x3/arm
35lb
It ended up being a great workout. I was going to walk around the hood a couple of times afterwards but decided to mow the grass instead.
I came inside and was starving.
Check this out...
How good does that look???
Lean hamburger patty over fresh greens topped with an Organic Omega-3 cage free egg, broccoli, squash(form my backyard... I'm L-O-V-I-N-G it!), and sweet potato.
So good!!!
Zach and I have thinking about what we want to eat for our flex meal on Friday night...
Since I was away all last week, I took the week off from lifting heavy. I focused mainly on circuits and lighter weights.
This morning, I decided to get back to the heavy lifting. My body was struggling a little bit... definitely think it is getting close to deload. I still managed to get through the workout and throw around a few big numbers.
I started out with my favorite lift...
Deadlift!
45x5
95x5
115x5
135x5
185x3
195x3
Back supported Hip Thrust
95lb
3x10
Weighted Step-ups
25lb
2x15/leg
Glute/Ham Raise
3x8
It ended up being a great session but only because I was cheering myself through it the entire time.
Friday, I decided to ditch the KBs for a day and get back to the barbell.
I did 5sets of 5 of the following exercises...
Romanian Deadlift
Bent-over row
Front squats
Military Press
Reverse Lunges.
I was only using 55lbs and rested one minute between sets. Some exercises I could have used a little more weight but to complete them all back to back, 55lb was my limit. Might try a little more this week.
This is something that can easily be done at home with some dumbbells.
At the end, I added in some arm exercises.
Gotta pump those guns occasionally. =)
2sets of 10
Hammer Curls: 25lb
Tricep Pressdowns: Red band
Reverse Fly: 5lb
Lateral raises: 5lb
Front RaisesL: 5lb
Afterwards, I decided to try the Ab Wheel. I have discovered that this is a definite weak spot and I need to get better!
Thankfully, all the rain was gone by the time I got off work today. I have really been enjoying to my workouts outside. Love the fresh air, the birds chirping and the vitamin D!
Zach and I headed to the nearest park and got to work. He did his sprint intervals and I did a little KB action.
This is how I roll...
Inverted Rows:
4x10
Circuit:
5x10
Step Ups/leg 20lbs
Plank/1 Arm Rows 20lb
Goblet Squat 20lb
Pushups BW
Clean&Press 20lb
2x8
Tabata:
KB Swings
20sec on/10 sec off x 8 rounds
It was a quick/fun/challenging workout.
I definitely wasn't feeling it at first but after the first round.... was in the zone!
Zach and I were doing our 40 minute fasted cardio yesterday morning in the Belhaven neighborhood (I am dog sitting for a great friend). While we were admiring all the beautiful homes with beautiful landscaped yards, we came across this playground. We both knew that we wanted to take our workouts for today there. I had a great session in mind and Zach was going to do his sprint intervals.
Well, thanks to mother nature, our plans were changed. Zach went home to save Duke and Delta from the down pour that we were about to get and I stayed at the house were I am dog sitting. Zach brought me our 25lb dumbbells and I took them outside on this beautiful back porch.
I had no music going. My music was the nice rain and a few birds chirping here and there. Very peaceful but a killer workout!!!
I quickly broke a sweat and started feeling it after the first set!
This is how it went...
4sets of 6
25lb dumbbells
One-leg deadlift/leg
Bent over DB rows
Goblet Squats
Military Press
Reverse Lunges
I did all 5 exercises without putting the dumbbells down. After all 5, I rested for 1 minute between sets.
5set of 10
Push-ups
Body Weight Squats
I did a set of 10 of each and then rested 30 seconds in between sets.
Arms were becoming noodles!!
Came inside and got my Gymboss Interval Timer ready for Tabata!!! Tabata is a great conditioning that I like to add to the end of a workout. It is only 8 rounds and its over in 4 minutes!
I set my timer for 8 rounds, 20sec on/10secs rest, and hopped on the airdyne bike and got to work! Sprinted for 20 seconds and rested for 10 seconds x 8 rounds.
Tabata can be down with any exercise.... KB Swings, Burpees, Sprints, Jump Roe, Battle Rope(this one is an absolute killer!!!), whatever you feel like doing.
Give Tabata a try and let me know what you think!!!
That's all folks!
I really enjoyed the change of scenery for the day and look forward to Wednesday's training!
Friday was such a beautiful day, I decided to load up the KB and take it to the park!
I got another flex-meal after my training, so I definitely pushed myself hard. I really enjoyed this session.
Here is how it went down...
3 rounds:
45secs on/15secs rest
Front loaded reverse lunges 20lb
Super plank/push ups
2 rounds:
45secs on/15secs off
1 Arm row-right 20lb
1 Arm row-left 20lb
Hand to hand KB Swings
3 rounds:
45secs on/15second off
Front Loaded Goblet Squats 20lb
2 handed KB swing 20lb
2 rounds:
45sec on/15 secs rest
KB Clean&Press-right 20lb
KB Clean&Press-left 20lb
High Knees
p.s. if you look in the background you might see zach doing his sprint intervals. so cute =)
Zach and I had a delicious meal planned for when we returned.
Grilled bacon cheese burgers with gluten free bread, kale with bacon and all colored bell peppers, and sweet potato fries!!!
YES, I said BACON!! It was nitrate free bacon! I haven't had bacon in about 9 months and I must say it was DELICIOUS!!!
For dessert with took frozen bananas and blended them in the food processor to make banana "ice cream." I also, made some gluten free chewy chocolate chip cookies! These were so good!!!
Saturday morning, I was back at it. Waking up and walking for 40 mins! I think Zach and I are going to stick with this meal one more time this coming up Friday....
It was THAT good!
The only "bad" thing in this meal was the cheese and bacon. But that is the whole point of a flex-meal. You can enjoy whatever your heart desires!
Ready for tomorrows training! Its going to be a good one!!! =)
So, I use to put up what I ate every Wednesday but haven't done it in quite sometime. Yesterday, I ate such delicious food that I just had to bring it back so here is goes...
What I Ate Wednesday...
*Disclaimer: I don't eat like this everyday... this was a training day and is totally different from my non-training days.
Meal #1
Egg white omelet with 2oz of ground turkey, kale, all colored bell peppers, and onions, broccoli, sweet potato and sauerkraut.
Meal #2
Baked chicken salad.
Organic spring mix greens, broccoli sprouts, all colored bell peppers, onions, cucumber and sauerkraut.
Meal #3
Ground Turkey, red and green cabbage, and broccoli.
There was more broccoli on the plate but I ate some before I remembered to take the pic.
Meal#4
Beef tenderloin, carrots, mushrooms, asparagus, and sauerkraut.
Makes my mouth water just looking at those pics. Today was just as good except for I didn't get any carbs.
I, also, drank lots and lots of water and a cup of Blueberry Green Tea. Sounds weird but is very good!!!
As I have mentioned before, I follow several girls on Facebook who are apart of a group and call themselves Girls Gone Strong. Check them out! Anyways... they are always posting their workouts, recipes, and just great motivation. One of the girls is Marianne Kane. She post tons of at home KB workouts. She also uses a Gymboss Interval Timer. I have been wanting to try out several of her workouts but did not have the gymboss timer....
Until NOW!!!
My sweet, sweet husband got me one for a happy. I love happys. They make me happy. =)
I looked through Marianne's workouts and found one that I thought would go good with my squats. I got up yesterday morning, got ready and headed straight to the garage.
Workout:
Squats:
45x5
55x5
75x5
95x5
115x5
145x3
Gymboss Killer:
(Perform each exercise for 45sec and rest for 15. Go through all 8 exercises and then repeat for a total of 3 rounds)
Burpees to a Suitcase Deadlift- 70lbs
Jump Rope
Goblet 1.5 Squats- 20lb
KB Swings- 35lb
Renegade Rows- 25lb
Jump Rope
Reverse Lunges- 20lb
Hand to Hand KB Swings- 20lb
I filmed the last round. Since I only had 15 seconds in between exercises, I didn't have enough time to turn the camera on and off. Feel free to fast forward the video if you would like.
It doesn't look that hard in the video but it was definitely a challenge!!!
This was my 3rd round and was feeling it!!!
After my workout, I came inside and enjoyed this delicious breakfast!!!
Egg white omelet with kale, onions and peppers and ground turkey with a side of broccoli, sauerkraut, and sweet potato!
Yum, Yum, Yum!!
Next training session.... tomorrow morning!
Hope you enjoyed this one. Give it a try and let me know what you think!
