Run like you mean it

I got up today, ate some oatmeal and had a small cup of coffee and got my gear on to run my little heart out! I did not have Khloe today, so I was determined to go farther faster...I mean how could I not go faster, I wouldn't be pushing 40 pounds in front of me! For one, I did go farther and I could have kept running too! I did a 3 mile run today in 34:23 and I felt great when I got done...except for my feet! My shoes have just not been supporting my feet like they should, so once my workout was done and I showed off I went and ordered me a good pair of running shoes. I will need it if I ever want to get better.  They are so light and bouncy! I tried a pair on that were a different color and decided that I needed the purple and black ones instead!I am additionally excited because I got my new road bike today! 







I can't wait for my shoes to get here so I can try them out with my new bike. Here she is! I got a men's 56 Trek 1.5, 10 speed. I went ahead and got the stationary rack so that I can get some good cycling done on rainy days too! This will definitely give me another option when it comes to cross training. Having the correct equipment means a lot to your training. Remember, don't skimp on the kind of shoes you use and the type of clothes you train in. I will be taking this ole girl out for a spin tomorrow. I hope to report good numbers for my workout! Here's to the next workout! Until tomorrow...




April

Body Rockin' all night long

Today I merged my own body rock routine to incorporate arms, legs, and abs. We also got a new piece of equipment, so I wanted to incorporate it into the routine too! This handy piece of equipment was not the easiest thing to use! I put it together, stuck it on the frame, and jumped up there half expecting to do 10 pull ups no problem. Boy was I wrong! This simple contraption makes you work for it!! I decided today to do a hanging leg raise. I am not sure I chose the best exercise, but this will take some getting used to before I become any type of master of this bar! So, here is the workout I created...





Workout: Should take about 12-14 minutes Do twice through
#1 15 Squats [I used a 5lb weight in each hand also]
#2 15 Push-ups
#3 15 Sumo squats
#4 15 Hanging leg raises [I kept my knees bent]
#5 15 Plank leg raises [I did 15 each leg]
#6 15 Tricep bar dips [since I had a bar I tried them, I usually do these on a chair]
[The first set took me 4:52 and the second set took me 4:07]

Ab Bonus:
100 Ab sequence: [legs bent: 10 straight, 10 left obliques, 10 right obliques; legs straight up: 10 straight, 10 alternating left and right. Repeat all with legs straight up.]
200 Oblique sequence: [50 punches and 50 side to side rock; do twice]
[The first 100 took me 2:13 and the second 200 took me 1:50]

Now I know what you are thinking...this seems like the easiest workout ever! And, when I got done that is exactly what I was thinking. I wasn't event sweating that much when I got done! However...as the night progressed I become more and more sore!! Don't ever take your workout for granted. Just because you are not poring sweat at the end of it, does not mean you have not worked! I will be taking Friday off again and will be back at it Saturday! I like splitting up my days off :) I feel less exhausted and more energized! Well, here's to the next workout! Until then...

April

Check out these great recipes to boost your workout plan:

Breakfast Ideas

Supper Ideas

Stroller wheel, you will not get me down...

I craved a good workout all day. I got my little one, headed home, and changed into my workout gear as soon as I opened the door. I noticed the more I got ready...the more tired I was becoming. The clouds were getting a little dark and I knew if I didn't go ahead and do this I was going to get soaked in mid run. I also noticed the battery on my phone was trying to die...

These are all very good "excuses" we tend to use daily to prevent us from working out. But, I fought through the urge to just sit on the couch and be a vegetable and did my 2.25 mile run. I noticed the whole time that I felt like I weighed a million pounds and that I was not going to have a good run. Before I knew it though...I was farther along in my run when certain songs began to play on my play list. This began to give me encouragement and I realized that while mentally I was telling my body I couldn't do it...physically my body was yelling at my mind that I could, and I was!!

I finished my 2.25 miles in 24:11, which was 1:04 faster than my run on Monday when I felt like I could have run 4 miles! Sometimes what we perceive as our worst days usually turn out to be the best workouts! I am very glad I got up and stuck to my commitment. 

Later that night Scott asked me if I was "up to a little Wii, or was I too tired"...what, I can do this! I played a game of bowling and 2 3-point shoot out matches. It may not have been much, but it got the blood flowing again and my legs felt it! Remember to stick to your goals and push through those negative thoughts!

April

Here are some great links to help you with workout ideas:

42 Best ways to lose stomach fat

Live. Dance. Love. Dream. Blog

What a Beautiful day for a run

Today was beautiful! All day all I could think about was going home and running. So, I did just that. I got Khloe from daycare and went home, changed my clothes, and grabbed the stroller. Khloe likes for mommy to push her! Usually when we are going up a hill she says, "Faster mommy"! :) It makes me want to push harder, but I have to say...a 25 pound toddler and a 15 pound jogging stroller get pretty heavy at about a 45 degree incline! My neighborhood is very hilly, which is a good thing and a bad thing. 

My times are not as good lately as I would like them to be, but I have to remind myself that I am pushing a child and not running a flat fast course. Click on my route to see my run. Hopefully I can get better and faster on the hills, which will make my flat race pace better! Here's to the next workout! Until then...

April 

**Need some motivation, here are a few guides that can help...

Core knowledge: How to get flat abs

Running 101: A beginner's guide

Love your legs workout

Day 5 Week 4 of the February 30 Day Challenge

FIT TEST!! Wow, I cannot believe I am done with another 2 weeks! I have been body rockin' for 8 weeks now and I have seen Tremendous improvements in my physique. :) So, here is my workout for the end of the February Challenge. I am super proud of myself! I also have my after pictures below...I hope you can see as much of an improvement as I can!

Workout: Fit Test 9 minutes
#1 Squat Jumps [36]
#2 Push Ups [29]
#3 Burpees [19]
#4 High Knees [170]
#5 Switch Lunges [52]
#6 Tuck Jumps [31]
#7 Tricep Dips [35]
#8 Straight Abs [23]
#9 Side Leap using ball [50]

I feel like having already done a workout helped me to get better scores today. I felt great but was so tired when I got done! I have my after pictures below for you to see, once again, my progress! So, here they are...

I am very proud of myself! I have pre-baby clothes from 2 years and 9 months ago that no longer fit because they are too big!! Now, I am 2 years post baby and in better shape than before. I am not quite to where I was at 18, but then again...I'm not quite 18 either! I hope I have inspired you to do better and get to rockin'! Good luck to you all and keep persevering! I will be decreasing my body rock workouts each week, but not my posts. I will be swimming, biking, and running too! Here's to the next workout!! Until then...

April **My other word for today is Amazed!**

Day 4 Week 4 of the February 30 Day Challenge

Today was very tough! I did 2 days worth of workouts today!! Day 4 was a 420 rep challenge that included 20 reps for each of the 7 exercises that I did 3 times through. I slightly altered Sean's workout here to better benefit my style and my fitness level. So, here is my workout...

Workout: Do 3 times through for a total of 420 reps My total time: 18:41
#1 20 Push up leg raise
#2 20 Chair dips
#3 20 Burpee with 2 jacks
#4 20 Sumo butt out
*This one you put your hands on the ground and feet on the ground so that you make a V upside down. Then kick out one leg at a time alternating legs.
#5 20 Plank leg raise
#6 20 Sumo Squats
#7 20 Jump squats with 2 low squats
My times were: [6:23, 6:03, and 6:15] 

This workout got my blood going really good! I altered the arrangement of the workout after the first time through. The second and third time I did [#1, #4, #6, #2, #3, #5, #7]. This helped me to alter legs and arms and made my body scream! It was a great 20 minutes :) Here's to Day 5 Week 4's exercise...

April **My word for today is Complete**

Day 3 Week 4 of the February 30 Day Challenge

Well, my Friday workout did not happen. I wasn't feeling my best yesterday so I decided to take a day off. I'm glad I did because I feel so much better today! I did a quick, intense workout that targeted my whole body! Here's the workout...

Workout: 11:10 with 30 second sequences and 10 seconds between sequences
#1 Push up twist [9]
#2 Sandbag swing [18]
*I used a 10lb weight
#3 Switch lunges [26]
#4 Bent over row [20]
#5 Side lunge left [15]
#6 Side lunge right [16]
#7 Push up and touch shoulder [15]
#8 Lunge and twist (alternate legs) [10]
#9 Shoulder press and squat [16]
#10 Elevated push ups [11]
*I put my feet in a chair and my hands on the ground
#11 Mountain Climbers [68]
#12 Reverse pull up [22]
*I did leg extensions seated in a chair instead because I have no bar
#13 Plank hold [n/a]
* I was proud, I held all planks the whole time!
#14 Side oblique plank left [n/a]
#15 Side oblique plank right [n/s]
#16 Tricep dip [19]
#17 Goblet squats [14]
*These are exaggerated seated squats and I used a 10lb weight

I was very ready to do another workout when this one was over! However...I decided not to push too much and get a good rest of the day's worth of rest and relaxation! Tomorrow my goal is to do Day 4 and Day 5 of Week 4's workouts. I would like to finish the February Challenge as of tomorrow. We will see how that goes. Ten from there I will be cutting back on the number of workouts per week that I do so I can begin to train for my Triathlon in October. Here's to Day 4 (hopefully and Day 5) Week 4! Until tomorrow...

April **My word for today is Succeed**

Day 2 Week 4 of the February 30 Day Challenge

WOW, this workout was insane! I really like the alternating exercises for a longer time frame. This workout included 3,  4 minutes sequences of 2 exercises each where you do 20 reps for the first sequence and 10 reps for the second and see how many you can do in the 4 minute time frame. Then you rest for 40 seconds and do the next set of 2 exercises. My legs felt like they were HUGE when this workout was over! Haha So, here's the workout...

Workout: 12 minutes with 4 minutes sequences and 40 seconds between sequences
Part 1:
#1 20 split jumps (switch lunges) [86]
#2 10 stagger push-ups [40]
*I still did girl push ups

Part 2:
#1 20 reverse pull ups [80]
*I did chair dips
#2 10 plank side hops [38]

Part 3:
#1 20 sandbag squat jumps [80]
*I used a 10lb weight
#2 10 dive bombers [40]

I was very tired when I got done! This will definitely be a workout that I will do again. I am coming close to the end of this month's challenge and starting next week you will see some changes to what I post for workouts. Don't be discouraged though! I will continue to Body Rock, I will just be doing fewer workouts per week and I may create my own workouts based on what I have done so far. BodyRock.Tv is doing a March challenge that I will incorporate into my weekly routine, but I will additionally be running, biking, and swimming.  Here's to Day 3 Week 4! Until tomorrow...

April **My word for today is Pumped**

Day 1 Week 4 of the February 30 Day Challenge

*My post from yesterday's workout will be up tomorrow...we had a bad storm today and I had some technical difficulties with getting it posted.* Today, I chose to do the intermediate exercises for my workout. I did the regular 12 minutes and the additional 4 minutes of abs. It was great! I LOVE the tuck abs...they killed my entire core! I like the workouts that have a little bit of everything in them :) Well, here's the workout...

Workout: 12 minutes with 50 second sequences and 10 seconds between sequences [Do twice]
#1 high knees [157, 152]
#2 squat lunge and side lunge (alternate sides) [8, 8]
#3 high knees [157, 160]
#4 monkey push up and jump [12, 13]
#5 high knees [157, 168]
#6 v towel slide and push up [0, 10]
*I did not do this on a wood floor, so istead of the v slide I did the 3 point jump then a push up

Abs Workout: 4 minutes with 50 second sequences and 10 seconds between sequences
#1 1/2 burpee [16]
#2 tuck abs [18]
#3 1/2 burpee [16]
#4 tuck abs [20]

Again, I loved the tuck abs! I really felt the burn on those and hope I am sore tomorrow from it! I also I get that extra motivation to get up in the morning and workout...I really need to get 2 workouts in tomorrow! Here's to Day 2 Week 4! Until tomorrow...

April **My word for today is Motivation**

Day 5 Week 3 of the February 30 Day Challenge

Hey there! I know it has been some time since I posted, but I have been working out! Sunday I went on a 2 mile run through my neighborhood pushing my little girl in the jogging stroller and by the time I came home to do my body rock workout I realized how "legs" heavy this workout was going to be so I decided to wait until Tuesday to do it. I could not do it Monday because I had to go pick up my love from the airport, I am so glad he is home!! So, here is my workout from last night :) 

Workout: 600 rep challenge [I decided to do 800 reps!!]
#1 100 High Knees [0:32]
#2 100 Lunge kicks [4:12]
#3 100 High knees [0:33]
#4 100 Squats [4:10]
#5 100 High knees [0:31]
#6 25 straight abs [1:03]
#7 25 leg bridge left [0:42]
*This was supposed to be V abs, but those really bother my hips so I did these instead
#8 25 leg bridge right [0:36]
*This was supposed to be V abs, but those really bother my hips so I did these instead
#9 50 bicycle abs [0:31]
*I find it hard to stop at 25, so I did 50
#10 100 (25 standing obliques/25 punches) twice [1:34]

Overall, this workout was amazing! I got a great high intensity, sweat packed workout and the whole thing only took me 11:48. That is definitely an action packed 12 minutes! Here's to Day 1 Week 4. Until tomorrow...

April **My word for today is Intense**

Day 4 Week 3 of the February 30 Day Challenge

I began my day with a 1.83 mile run. I had hoped to go further, but the jogging stroller I was pushing decided to stop working properly! It felt great outside and I can tell that the workouts I have been doing are paying off with my strength and endurance. The hills in my neighborhood didn't seem as bad this time and this was my first run in 2 months and I could have gone farther! So, I did my run in 21:53, not my best but a start! I also did not do Sean's workout exactly as he did. I had just ran and my legs were on fire, so I did the first 60 reps and then finished the last 240 reps with abs. Here's the workout...

Workout: 300 rep challenge
Legs - do 10 of each exercise
#1 push-up/knee raise
#2 side lunge step up left (I used a chair)
#3 side lunge step up right (I used a chair)
#4 step over squats (I used 2 chairs)
#5 step up kick out leg left (I used a chair)
#6 step up kick out leg right (I used a chair)
I did this set (60 reps) in 3:21

Abs - do 20 of each exercise
#1 straight abs
#2 sumo knee lifts and squats
#3 knee lifts in the chair
#4 leg bridge left
#5 leg bridge right
#6 overhead abs
I did this set (120 reps) in 4:04

Abs - do 20 of each exercise
#1 push ups/knee raise
#2 straight abs
#3 sumo knee lifts and squats
#4 knee lifts in the chair
#5 overhead abs
#6 side leap with the fitness ball
I did this set (120 reps) in 4:22

I know this is nothing like what he wanted for this workout, but I was dying when I got done...and my legs are so sore! What a great day! Well, here's to Day 5 Week 3! Until tomorrow...

April **My word for the day is Commit**

Day 3 Week 3 of the February 30 Day Challenge

Day 3 Week 3 was full of "make your own" workout sequences! I like when we are offered beginner, intermediate, and advanced workouts. It gives me a chance to customize my workout to me :) and along with that it makes me feel like my workout is even more beneficial because it is tailored to my fitness level. My legs were on fire after this sequence! Here is the workout...

Workout: 12 minutes with 50 second sequences and 10 seconds between sequences 
[Do twice]
#1 Squat jumps [33, 32]
#2 Side jumps [19, 24]
*I used my dining room chair and planked to the side focusing on engaging my abs the whole time
#3 Superman push ups [14, 15]
*After you do a push up you raise one arm and the opposite leg, then push up and raise the opposite arm and leg
#4 Knee lifts [32, 33]
*I used my chair again and sat on the edge and leaned back (make sure not to touch the seat back), holding on to the chair near the back of the seat and then extending my legs but not touching the floor
#5 Lunge and twist (alternate left and right) [17, 15]
#6 Sumo knee and 1/2 burpee [9, 10]
*I used my fitness ball and you raise one knee and bring the ball to that knee and then raise the other knee and bring the ball to that knee. Then for the 1/2 burpee I used the she of the chair.

This workout focused mainly on my legs. When I am done with the February Challenge, I am going to focus more on core training and working my abs more. I am ready for tomorrows exercises! Here's to Day 4 Week 3! Until tomorrow...

April **My word for the day is Persevere**

Day 2 Week 3 of the February 30 Day Challenge

Day 2 was great! I did the same workout I did on Day 5 Week 2 but only the cycle of 4 workouts for a total of 12 minutes. I had to squeeze in my workout while my little one was eating dinner!!she did great until the last 3 minutes, so I let her come in the room with me and she laughed at me saying, "Mommy look silly!" it made me push harder to finish faster...but I was on a set timer! There was no finishing faster, just doing more in my allotted time! Haha Well here is my workout...

Workout: 12 minutes with 50 second sequences and 10 seconds between sequences
#1 Hug knees, star jump, 3 point push up [7, 8, 8]
#2 Straight Abs [21, 22, 22]
#3 Pull up, knee lift [15, 16, 17]
*I did chair dips and knee lifts
#4 Step up and press [14, 14, 14]
*I used my dining room chair

I was lucky to get this workout in! I also made sure to stretch good when I got done. I am excited about tomorrow because I have mixed the beginner and intermediate exercises and I am eager to see how it goes! Here's to Day 3 Week 3! Until tomorrow...

April **My phrase for today is Over Come**

Day 1 Week 3 of the February 30 Day Challenge

Day 1 of the next week...Fit Test!! It was great! I can tell how much stronger I am by the fact that I do not have to stop in the middle of doing an exercise like I have had to before. It really feels great! Well, not much to say today so here is the workout...

Workout: 9 minutes with 50 second sequences and 10 seconds between sequences
#1 Squat jumps [31]
#2 Push ups [28]
*I did the girl push ups, but I did not stop until 50 seconds was up!
#3 Burpees [16]
#4 High knees [151]
#5 Switch lunges [45] 
#6 Tuck jumps [27]
#7 Tricep dips [31]
*I used a dining room chair
#8 Straight abs [23]
#9 Side leap with ball [47]
*I added this exercise to the end at the beginning so I wanted to be consistent and do it again

I felt great after doing these workout! I also felt tight so I made sure to stretch really good after my workout. That is just as important as the workout itself. You want to make sure you keep your body agile and loose and don't pull a muscle or hurt yourself. I am ready for tomorrow, but there was not a workout on the website for tomorrow, so I am going to go back and do the same workout as Day 5 Week 2 since it was a great cardio workout. Here's to Day 2 Week 3! Until tomorrow...

April **My word for today is esteem**

Day 5 Week 2 of the February 30 Day Challenge

OH WOW! I did it! I finished another 2 weeks! And yes...I can see the difference in my pictures! Today's workout was your choice between a beginner, intermediate, and advanced workout. I did the intermediate session with the straight abs from the beginner session because I do not have a bar to hang from to do an exercise shown in the intermediate and advanced videos. The ab bonus was KILLER! I absolutely loved it! I have been looking for a really good oblique workout and that routine did it! It also showed me that even though I am left handed, my left side is no where near as strong as my right! Well, on to the workout!

Workout: 12 minutes with 50 second sequences and 10 seconds rest between them
[Do each exercise 3 times]
#1 Hug knees + star jump + 3 point push up [6, 6, 7]
*By the way, I did real push ups for this one!!
#2 Straight Abs [21, 19, 24]
*I held my arms straight out in front and came all the way up to my knees
#3 Pull up and Press  [15, 16, 17]
*I did a chair dip and then brought my knees to my chest
#4 Step up and Press [13, 14, 14]
*I used a chair and a 5lb weight in each hand

Ab Bonus: 3 minutes with 50 second sequences and 10 seconds rest between [Do each once]
#1 Side plank toe touch left [28]
#2 Side plank toe touch right [35]
*I realized for both of these I was doing a knee to elbow instead of hand to toe, but it was still killer!
#3 Wall hold and knee tuck [20]
*OMG these were so hard! And I loved it!

I loved this workout! I am super excited to see how I do on the Fit Test tomorrow for Day 1 Week 3! Well, here are my progress pictures!!

The picture where I can see the most change is this last one. I have been trying to get rid of that "muffin top" that was accumulating on my hips and in the last 6 weeks I can definitely see a difference there! These workouts are amazing and I thank Body Rock for it all! Well, and myself for sticking to it! Good Luck out there. What changes have you seen? I would love to see your progress, or hear about it! Here's to Day 1 Week 3! Until tomorrow...

April *My word for the day is Proud**

Day 4 Week 2 of the February 30 Day Challenge

Day 4 is done! :) What a great feeling! I had a great workout. I decided to take yesterday off, which was my second day off for the week. This means day 5 will be tomorrow! And then...it's time for progress pictures! I am in a fantastic mood because...I just bought a new pair of jeans...Annnnnnd they are a size smaller than the pair I bought exactly one month ago! And I have Body Rock to thank for it :) I am super pumped about tomorrow. It will be the first time that a beginner, intermediate, and advanced video will be offered. I will be merging the intermediate and advanced video exercises. Anyway, back to today, here is my workout!

Workout: Ladder Workout [Total time: 16:30]
#1 Tuck jump + reverse lunge + press up
*I used a 5lb weight in each hand
#2 Tricep push up 
*I did these against my desk
#3 Reverse pull up
*I did chair dips
#4 Exploding up right row 
*This is a push up, burpee, and then row up (I used a 5lb weight in each hand)

Set 10: [3:11]; Set 9 [2:47]; Set 8 [2:23]; Set 7 [2:03]; Set 6 [1:42]; Set 5 [1:26]; Set 4 [1:09]; Set 3 [0:52]; Set 2 [0:36]; Set 1 [0:21]

What a great workout! I look forward to tomorrow and the new kind of exercises I will be mastering! Here's to Day 5 Week 2! Until tomorrow...

April **My word for today is Happy**

Day 3 Week 2 of the February 30 Day Challenge

Day 3 is done! I got up at 5:55am...even though I didn't want to, and got dressed...even though I thought it was too cold to get out of bed, and did my workout...and felt great when I got done!  Only 2 more days and then I will take my 2 week progress pictures. The great things about continuing this blog from the first 30 Day workout is that I can compare from the very beginning to now. So this could be considered a 6 week progress update! I cannot believe it has been 6 weeks since I started, and I have continued to see great results! Well...here is my workout!

Workout: 12 minutes with 50 second sequences and 1 seconds between sequences [Do twice]
#1 1 push-up + clean and press + squat press [3, 5]
#2 Lunge and press left leg [11, 13]
#3 Lunge and press right leg [11, 14]
#4 Single arm clean and press [14, 14]
#5 Side jump, center push up, side jump [12, 14]
#6 Knee lifts [26, 32]
*I used a chair and sat on the edge and lifted my knees to my chest and then extended keeping my feet off of the floor.

Ab Bonus: 3 minutes with 50 second sequences and 10 seconds between sequences
#1 Left leg bridge [27]
#2 Right leg bridge [22]
*Lay on the floor and raise your butt with your knees bent. Lift one leg straight out and then pull it toward you without bending your knee as far as you can and then back to the start point of straight out. Do this for both legs.
#3 Overhead abs [15]
*Lay flat on the floor and with your sandbag or weight (I used 5lb weights in each hand) raise your upper body up until you are in a seated position. Do not bend your knees and keep your back straight.

I am super excited to see my progress by the end of week 2! Here's to Day 4 Week 2! Until tomorrow...

April **My word for today is Pumped!**

Day 2 Week 2 of the February 30 Day Challenge

Hey there! Today was great! I decided to take yesterday off since I had worked out for 6 days straight I needed a day to rest. Besides...I didn't get much sleep the night before...Khloe just didn't sleep well so I needed the rest. It did me good too...I did my workout this evening and I loved it! I'm glad I did it in the evening because I may not have had time in the morning, but I was sweating so bad when I got done! :) What a great feeling! I wore some new clothes this week to work and got a lot of compliments...all my clothes were smaller than before!! It made me feel really good :) I thank Body Rock for that! Well, here is my workout...

Workout: Ladder
#1 Keg squat left
#2 Keg squat right
*This exercise includes lifting your sandbag or weight and putting it on one shoulder, then do a squat, then drop the weight and do a tuck jump. [He did a leap forward the length of the sandbag, but I do not have a sandbag so I just did a tuck jump]
#3 Sandbag hugger
*This exercise includes hugging a sandbag (or holding a weight at your chest) and then doing a squat, then upon coming up from the squat jump and spread your legs and land. 
#4 10 high knees + 10 mountain climbers
#5 Rotational abs
*Sit with your legs straight in front and lift your sandbag (or weight) from one hip to straight center and then lower the weight to the opposite hip

10 sets: [4:30];  9 sets: [3:46]; 8 sets: [3:33]; 7 sets: [2:59]; 6 sets: [2:34]; 5 sets: [2:13]; 4 sets: 1:51]; 3 sets: [1:22]; 2 sets: 0:57]; 1 set: [0:32]

My total time for this workout was 23:17. By the end of the first set I was pouring sweat!! Hopefully I can get back on track with my morning workouts, I like the energy I have when I do workouts first thing. Here's to Day 3 Week 2! Until tomorrow...

April  **My word for the day is Work**

Day 1 Week 2 of the February 30 Day Challenge

Good afternoon everyone! I have had quite a busy day this far! I am just now getting some breathing room here at work to post my scores from this morning. I liked the workout and got it done in a snap! This workout was done in 2 parts...I liked the focus on abs at the end! :) It made me smile. Here's the workout...

Workout: 8 minutes with 50 second sequences and 10 seconds between each sequence [Do through twice, which is why it is 8 minutes long]
#1 2 push-ups + burpee + tuck jump [7, 8]
#2 10 high knees + 10 mountain climbers [5.5, 7.5]
#3 2 push-ups + board jump [7, 8]
*I jumped over my yoga mat
#4 1 frog jump + push up [7, 7]
*I had to do one, then turn around and go the other way, and so on. I feel if I had a straight away to do these in one direction I could have done more.

3 minutes of Abs with 50 second sequences and 10 seconds of rest in between [Do each exercise once]
#1 Wood Chop - left [25]
#2 Wood Chop - right [26]
#3 Knee raises [30]
*I did not have the bars to raise my knees, so what I did was sat at the edge of a chair and grabbed the underside of the chair as close to the back of the chair as I could and leaned back until almost touching the back of the chair. Then I pulled my knees to my chest and extended out without touching the ground. These were very effective! 

I thought this workout was a great wake up for me. I was draining sweat when I got done and have been energized all day! I also have changed my eating habits a bit to reflect a higher energy diet. I took 1 apple, 10 strawberries, 30 grapes, and 1 banana and cut them into bit sized pieces split them between 2 pint sized ziplock bags. Then I had one bag for breakfast and one bag for lunch. This gives me my fruit for the day and is a healthier breakfast than my ham, egg, and cheese sandwich from Starbucks! Here's to Day 2 Week 2! Until tomorrow...

April *My word for today is Fuel**

Day 5 Week 1 of the February 30 Day Challenge

Well...after realizing I did not do yesterday's exercises completely correct...I decided to make sure I knew what I was doing before jumping into a routine. I really do try to study the information before hand, but I also feel in this situation it was not all my fault for misunderstanding the information that was not completely and accurately relayed to me. Anywho...that is not a big deal! The reason for the workout was to actually workout...and I did! So I still accomplished a goal :) As for Day 5...I was completely tired by the end of it! I did, however, alter the amount of sets for the high knees portion and the cool down section, but I still got a great workout in. So, here it is...

Workout: 3 sections
Section 1: 4 sets [Time each set]
#1 15 squats
#2 15 plank knee tucks [alternating legs for 30 total]
#3 15 shoulder press
#4 15 bent over rows
Set 1: [2:35]; Set 2: [2:29]; Set 3: [2:23]; Set 4: [2:17]

Section 2: 8 rounds of 50 second sequences with 10 seconds between 
[I altered it and did 4 rounds]
#1 High Knees [147, 159, 155, 158]

Section 3: 4 sets [I altered it and did 2 sets], [Time each set]
#1 15 squats
#2 15 push ups
#3 15 reverse pull ups 
*I did chair dips
Set 1: [1:39]; Set 2: [1:40]

I felt every inch of my arms straining by the end...but I wish there were more abs included. I think I may have to add items to get more ab workouts in each day. I can definitely see a change in my arms...but I don't want bulky dude arms...which will certainly happen if I train them too much. I do, however, want sculpted abs!! I'm getting there though! Here's to Day 1 Week 2! Until tomorrow...

April **My word for today is Stamina**

Day 4 Week 1 of the February 30 Day Challenge

Well, today is Saturday...but since I tool Monday and Tuesday off for traveling I decided to compensate the weekend to stay on track. I am glad today's workout happen to fall on a weekend day when I had more time. I was slightly disappointed in today's routine. It was another ladder, which was fine...but the first sequence in the workout is to do a tuck jump, then a clean and press, and then do 10 reverse lunges with one leg. Then repeat this with the opposite leg doing the reverse lunge part and that equals 1! Then you have to do that 10 times before moving to the next workout for the set. That. Was. Ridiculous! It took me 6:39 to do the first sequence in the 10 rep set and only 1:22 to do the other 3 sequences 10 times each! To boot, I did not feel like I was accomplishing Anything in that first set! It was too mundane...too boring...not explosive! So, in true April fashion...I altered the workout to actually benefit me and make me sweat! Instead of 10 reverse lunges per leg, I did 2. This sped up the sequence and I was sweating more just from the 9 rep sequence alone, which only took me 2:54, than I did the entire 6:39 of the first sequence of the first 10 rep set.

I'm sure you get my point...but it frustrated me. What if this had been done on Thursday...I would not have had time to finish the workout because I would not have been prepared for a 30 plus minute workout. These are supposed to be short, explosive, and maximizing workouts for those with little time in their day. I already do my "homework" the night before and get my things ready for in the morning...I don't need to add practicing to that list. My entire workout took me 23:59 and that is with altering the first sequence. I cannot imagine how long it would have taken if I had done what Sean was showing in the picture. Nonetheless, I altered the workout to better benefit me and got the job done...even if it was an "arms" heavy workout. I did not feel as though my abs got any training today...

Workout: Ladder
#1 Tuck jump, reverse lunge [one leg at a time]
*the first set I did 10 each leg, but after that I changed the sequence to 2 lunges for each leg
#2 Tricep push up
*I did not have the equalizer, so I used my desk edge and was on my knees like he showed as an alternate
#3 Exploding up right row
#4 Reverse pull up
*I did chair dips instead, again I do not have the equalizer
10 Reps: 8:03, 9 Reps: 2:54, 8 Reps: 2:50, 7 Reps: 2:25, 6 Reps: 2:07, 5 Reps: 1:49, 4 Reps: 1:28, 3 Reps: 1:07, 2 Reps: 0:48, and 1 Rep: 0:28.

I did a lot of sweating today. I do not feel that altering my workout made it any easier or less beneficial. I also did not take more than 10 seconds between sets, so I kept my body moving for 24 minutes! In all, today was a good workout!! My arms are going to die tomorrow! Well I just realized I did it wrong, and can't count! It was a 275 rep challenge, maybe Ishould have just counted! Oh well! Haha Here's to Day 5 Week 1! Until tomorrow...

April *My word for today is Maximize**

Day 3 Week 1 of the February 30 Day Challenge

The word for today began with....sleepy!! I tossed and I turned and I watched the clock! I was not getting good rest, and 5:55am came so slow it came quick! Haha Even at this moment, I am very tired. I hope to get better rest tonight. Even though I just didn't have the get up and go this morning, I did get up earlier than I used to and got ready for work and got to work on time. I decided to do my workout this evening since I missed my opportunity this morning. I actually could have worked out, but it would not have been as productive as the workout I did this evening. I also felt awesome when I went shopping and bought myself a new skirt...and it was a size 8! I have not worn a size 8 skirt in I can not even remember how long!! Well, here is my workout...

Workout: 12 minute workout with 50 second sequences and 10 seconds between sequences
[do this each one 3 times]
#1 Sand bag shoulder lift and drop [19, 19, 20]
*I used a 10lb weight
#2 1 leg push-up and jump over bag [7, 8, 10]
*I did not have the bag, so I jumped over my yoga mat
#3 10 high knees and 10 mountain climbers [4, 6, 6]
#4 Tuck knees and explosive star jumps [30, 30, 33]

Then I did the next set of sequences once
#1 Star abs (alternate left and right) [25]
#2 Left oblique plank and side drop [17]
#3 Right oblique plank and side drop [20]

I enjoyed this workout. I felt like the first set of exercises got my heart rate going good and the abs cooled me down good.  After shopping this evening I realized that sometimes it is the little efforts that we put into something that give us the biggest results. I may only be working out for 15 minutes a day, but my effort is clearly seen in the clothes that I am wearing and buying! I am so excited to continue to slim down and be healthy with Body Rock!! Here's to Day 4 Week 1 of the February Challenge. Until tomorrow...

April **My word for today is Push through**

Day 2 Week 1 of the February 30 Day Challenge

Hello day 2! 5:55am came quickly! I am finding it easier and easier to get up early and workout. I like it better in the mornings too...I feel better about my day and find it easier to continue to eat and be healthy. Today was a 300 rep challenge and was my first ladder exercise and I have to say it was not as tough as I thought it was going to be...but it definitely did the job because I can feel it now!! I was not sure how to time this workout, so I times each series of reps...for instance I did all 5 exercises for a 10 count and wrote down how long it took me, then I did all 5 exercises for a 9 count and wrote down the time, and so on. So, here is my workout...

Workout: Time the entire workout or each round, my total time was 11:51. I did the following exercises 10 times each, 9 times each, 8 times each, and so on to 1 time each. I used a 10lb weight for the arm swings and shovels, and used a 5lb weight for the clean and press.
#1 Alternate hand sandbag swing 
#2 Shovel left
#3 Shovel right
#4 Clean and Press left
#5 Clean and Press right
10 times: 2:24; 9 times: 2:00; 8 times: 1:35; 7 times: 1:28; 6 times: 1:12; 5 times: 1:03; 4 times: 0:50; 3 times: 0:38; 2 times; 0:26; and 1 time: 0:15. 

Additionally I did the 3 exercises that are 50 seconds long with 10 seconds in between 1 time each for a 3 minute extended workout
#1 Reptile push-ups [15] 
*I did regular push ups!! Hands and toes!
#2 Mountain climbers [84]
#3 Star push-ups [53]

I liked having a timed session and a predetermined time rep count session. I got a great workout in, in about 15 minutes. I am really starting to feel the "burn" from the alternating arm swings!! I have also dedicated myself to eating better. I don't do such a bad job now, but I think a smaller coffee is sufficient in the mornings, and more fruit would be beneficial during my day, increasing my vegetable intake would help with my fuel I need for the day, and paying better attention to my protein will help me build the lean muscles I need to get stronger. I am not calling this a diet because I think it is OK to have a glass of sweet tea every now and then, I think the occasional candy bar will not devastate your daily or weekly accomplishments. What does "hurt" your body is by completely cutting out a food and then reintroducing to your body. When this happens your body will go crazy thinking it will never get this food again so it retains everything from the food it can, instead of only keeping what the body needs. I believe in moderation on all accounts and what level that moderation is depends on the person. 

Good luck with your workouts today and in the morning for those who have converted! Here is to Day 3 week 1 of the February challenge! Until tomorrow...

April **My word for today is dedication**