And now bootcamp

it is supposed to rain. again. so i think i’ll plan to stay inside but if it stops we’ll add a little run up the bridge or something to the workout. with medicine balls – the other bootcamp instructor did that the other day. sounds like a good idea to me

BTW i’m on day 10 of AdvoCare cleanse – tomorrow starts the BURN phase. I’ll update tomorrow with cleanse results. If they’re good. all i want at this moment is a glass of wine and some cheese. 14 more days. then a CHEAT MEAL . . . but y’all – i love the spark drink. it works but i have to tell you – i miss morning coffee! for real. tomorrow. it’s ON. 

 

after the warm up

circuit 1: do #1, then 1+2, 1+2+3, and so on to 10

1. 10 burpees
2. mt climber (1 min)
3. 10 squats
4. 10 push ups
5. 8 up and overs on step R then L
6. up up jack down down jack (30 sec)
7. 10 bodybuilders (like a burpee but add a push up and a plank jack)
8. 10 tricep extension
9. bicycles (1 min)
10. plank (1 min)

circuit 2: 4 rounds do each exercise 8x, 4x, 2x, back to 8x

• burpees (with push up)
• inchworms
• side plank leg lifts R then L
• mt climbers
• spider plank
• plank jacks

*** if it’s not raining we’ll go outside here ***

circuit 3: we’ll go through these as time allows maybe repeating some that are especially fun

• pinwheel bicep curls x25 each arm
• harpys 1 min (like a burpee but step is between knees and feet and you jump feet to step)
• db snatch x25 per arm
• walking lunges around outside of room with db OH
• close squats 50x then add alt front kick 50x
• run stairs a few times
• push up/dip pyramid 1-10
• chair pose with hammer curl x25
• bent over rows x25
• high knees with db 30 sec
• plank hip dips 30 sec each side
• run with mb oh across room

circuit 4: abs/finisher

• 1 min dips/1 min mt climbers/1 min jog in place with step overhead like a canoe. repeat.
• abs on the stability ball

 

 

 

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yoga AND bootcamp

Thursday is a yoga/bootcamp day – yoga in the am and bootcamp in the late afternoon. feedback i got from yoga on Tues was mixed – i should tell you about the instructor before i go any further. she teaches . . . odd. i am friends with her outside of class (we’ve known each other about 5 years i think) so i go to her class to support her but it is NOT a style of yoga that i could EVER teach – basically what she does is this:

light candles

breath for what seems like a freaking eternity

1/2 sun salutation

a pose – something crazy easy like mountain. seriously.

adjust people – depending on the class size this can take forever.

release. talk about things.

another pose. adjust people.

child’s pose. adjust people.

lying spinal twist.

savasana.

seriously it’s the weirdest yoga class i’ve ever taken – it’s like she’s picking a pose of the day and saying ok, class, today we’re going to learn triangle (except we haven’t learned anything that challenging . . . )

So feedback for my class (see previous post) was mixed – an older lady told me it was too fast which i will chalk up at least in part to nerves but honestly i did not think it was fast at all – it was exactly an hour and flowed (i thought) really nicely. another friend was only there about 1/2 the class and she said it was great – that pacing was good. i did 1/2 sun salutation, ssA then ssB and we did them slow, slow, little faster, with breath and then poses we held for 5-10 breaths each. so whatever. i know you can’t please everyone and i know too that yoga is such a personal thing – when i say YOGA everyone immediately has some image of what this is in mind.

Class Thursday: Yoga

opening: theme of the class is ‘appreciate your body’ notice any parts of your body that need care or attention. be happy with yourself and your body – it does amazing things every day

• breath: in – in – in – out (repeat several times) adding movement: in (arms overhead) – in (arms wide to the sky) – in (arms overhead) – out (ragdoll) repeat several times
• arm swings — like a kid, swing arms side to side (think floppy)

dynamic warm up -

• fold to all 4′s and cat/cow several breaths
• down dog to knees several breaths
• 1/2 sun salute
• sun salute A
• sun salute B

do each slow – slow – slow – a little faster – a little faster – with breath one time

Active Poses:

starting in down dog:

• lift R leg
• low lunge
• warrior II
• extended side angle
• reverse warrior
• low lunge
• high plank
• down dog
• repeat L

repeat series several times

_____

• child’s pose – 1 min
• hip circles (10 each direction)
• down dog
• lunge R – back knee taps floor and up
• half split (lunge forward to forearms)
• down dog
• repeat L

Repeat series if desired

—

• forward fold to chair 5x

—

• downward dog
• triangle R
• extended side angle
• downward dog
• repeat L

repeat series 2 or 3x

depending on time:

• low lunge hands to mat
• down dog
• pigeon R/L
• happy cow
• wide leg forward fold
• bound angle
• reclined bound angle
• reclined twist

Relaxing sequence: 5-10 breaths each

• child’s pose
• hero
• camel
• down dog
• pigeon R
• down dog
• pigeon L
• bow
• butterfly
• legs up the wall
• reclining twist

finish in savasana with a guided “thank your body” meditation:

bring awareness to ___ (for ex, your feet). how has ___ supported you in life? thank ___ for all it has done for you.

closing: poem by ee cummings with hands in thunderbolt seal (crossed in front of chest)

Gah. this post is long. back later with bootcamp. 

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New Workout Week!

Exciting news: I’m subbing YOGA this week! My first time teaching yoga. Here’s what I have planned (Tuesday):

Theme (this is a little self serving because of the shoulder issues I have had) 

LIBERATION of the shoulders . . .

Opening: seated in easy pose, inhale and lift shoulders, exhale and lower. we’ll move arms in various ways, concentrating on movement of shoulders and arms, easy pose with shoulder release (arm crossed in front of body), easy pose forward fold, ending with seated side bends (about 15 breaths here)

Dynamic Warm up: move to cat/cow about 15 breaths, down dog to knees 5x, 1/2 sun salutation 3x, sun salutation A 3x, sun salutation B 4x (we’ll do each one slow 1-2x then with breath 1-2x) — I will also play this by ear depending on who is there. If it’s all newbies, for ex, we’ll just do 1/2 sun salutation 8x or something

Active Poses: 5-10 breaths each pose

• tadasana
• warrior I (R)
• bowing warrior (R)
• return to mt/tadasana
• warrior I (L)
• bowing warrior (L)
• return to mt/tadasana
• inhale upward salute, exhale forward fold, inhale 1/2 fold, exhale hover, inhale up dog/cobra, exhale rest down dog 10 breaths

from down dog:

• plank
• cobra
• locust
• extended child’s pose
• push up to all 4′s and into down dog for rest 10 breaths, forward to plank and repeat series

from down dog hop or step to mt pose. easy breath – inhale upward salute, exhale forward fold, inhale 1/2 fold, exhale hover, inhale up dog/cobra, exhale rest down dog 10 breaths

• hop or step to mt/tadasana
• eagle (just arms/R)
• warrior II (R)
• reverse warrior (R)
• hover – up dog – down dog
• hop or step to mt/tadasana
• eagle (just arms/L)
• warrior II (L)
• reverse warrior (L)
• hover – up dog – down dog

from down dog come to easy pose and rest 10 breaths

• reverse plank
• bridge
• one leg bridge (R)
• reverse plank
• bridge
• one leg bridge (L)

*relax between each pose 5-10 breaths)

after final one leg bridge, relax and turn to lying twist for 10 breaths each side

savasana — repeat theme of LIBERATION and talk about letting go of externally imposed rules that don’t make sense

playlist will include everything from Earth to OM to Lady Gaga.

 

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AdvoCare Herbal Cleanse Day 7

Update: I know you’re supposed to wait to weigh/measure until day 11 but I went ahead and did it yesterday (day 6) just to see. Happy to report that I have lost 4 lbs (current weight: 139!) and 1″ from chest, hips and thighs (4″ total!) — 4 days left including today so stay tuned.

I’m going to continue the entire challenge after the cleanse phase — they call it “burn” phase so I will not be taking the herbal cleanse tablets but instead MNS 3 (I think it’s called) which is a thermogenic. Never taken one before so will let you know.

Overall, totally happy with results so far and excited to see what’s next. Only complaint is that I’ve been sick nearly the whole time and I haven’t enjoyed that and I also REALLY MISS COFFEE! It’s just not morning without coffee. I like the Spark drink and all but it’s just not coffee. *sigh*

If you want to join me on this challenge, go HERE!

Join me!

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land of the living?

I think I’m on the mend – gonna try Bootcamp today (stations — so I can do something without going too overboard!)

AdvoCare update: Day 4: I miss coffee. This cleanse is stupid. Why would anyone want to live without coffee? See, feeling better. In all seriousness, I am feeling better and I really don’t have anything to say one way or the other about the cleanse. I’m only at day 4 though.

Last night I needed carbs so made a chickpea curry served over brown rice. I think it was spicy but I can’t smell much so who knows. I think it was good? I know I don’t do well without carbs so I did feel better after eating it. 

On the menu for tonight: Gluten free spaghetti with sugar free tomato sauce (and meat added to mr man’s). I think I might be “technically” cheating by eating pasta but at least it’s gluten free and I need some “feel good” food.

On to the workout: Hopefully we can do this outside! The skies are a little cloudy and looks like rain . . . maybe it will hold off till later! if we are inside, all running will be done on machines — rowing, treadmill, stairs, etc

short inside warm up then we’ll head outside and everyone will do 2 laps around the Y (it’s proab 1/4 mile?) then we’ll meet in the parking lot for stations (hopefully about 3-4 people per station)

Station 1: 45/15 x2

• side to side hops the length of parking space
• mb squat to press
• russian twist (bodyweight)
• 1 arm assisted push up (one arm tucked close to body to assist, most of work done with other arm extended far from body)

We will then all run the same short loop around the Y

Station 2: 30/10 x3

• band bicep curls
• OH mb lunge
• T plank with hip drop
• globe jumps

Run longer loop towards bridge and back

Station 3: timer on this one is the people at the dolphin plank station. one at a time, each person there will run the short loop. after all have gone, we’ll rotate stations

• push ups
• mb woodchop
• dolphin plank
• rev lunge with hops

Run longer loop — towards bridge and back to Y

I think this will take about an hour — if we have time, we’ll head inside for abs

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AdvoCare Cleanse Day 2

Day 1 was fine … Until about the end of the day. I’m sick! I think it’s just a cold but I am knocked down! My legs even ache. My husband is sick too so good times around here …

Day2: staying on the cleanse but just barely. Eating is hard – all I want is soup but I don’t have any and I’m not up to making any. So I have had 1/2 and apple and a handful of carrots with hummus.

No workout today – I got a sub. Yay!
Stay tuned for day 3. Hope it is better than today!

AdvoCare herbal cleanse day 1

I can’t believe I’m posting these pictures. Eek.

Monday’s Workouts

I’ve had Friday, Saturday AND Sunday off!? What?! It’s been good – I think my shoulder needed it — did I mention all that? In class Tuesday, we were doing V-arms and my left arm wouldn’t go up. Went to chiro on Wed and he’s working on it. I go back tomorrow to see how it’s going. So, good thing I had a few rest days.

busy weekend – house guests since Wed and a birthday party yesterday + a sick husband and birthday girl (ear infections for everyone!)

Back to it tomorrow – Beginner Bootcamp, Tabata and Bootcamp

I’ll play it by ear as far as going outside tomorrow – maybe afternoon. The high is only about 60 which should be fine but we’ll see

Here’s the plan:

Beginner Bootcamp:

• Warm up: jacks, step squat, shuffle, seal jack, squat, side lunge, lunge and rotate, reverse lunge, carioca, skip, frankenstein kicks, inchworm, hip swing, etc
• Jacks between each exercise for 30 sec:
• Circuit 1 (30/10 x2): chest press, push up, 1/2 get ups R/L
• Step ups between each exercise for 30 sec:
• Circuit 2 (30/10 x2): bent over row, lat raises, front raises, flyes, db curl
• Skips between each exercise for 30 sec:
• Circuit 3: (30/10 x2): split squat, pistol squat, goblet squat, 3 way lunge, good morning, deadlift, hamstring curl, calf raise
• Abs: crunches, russian twists, bicycles, reverse crunch

Tabata:

1. squat jacks/star jumps
2. squat + front kicks alt
3. knee in burpees/mt climbers
4. bulgarian split squat alt
5. 180 jump squats/pendulum lunge
6. v-crunch/reverse plank with knee tuck

Bootcamp (indoor)

 Warm Up

• Power Jacks
• Squats
• Jump Squats
• Lunges
• Toe Tappers

Circuit 1

• 30 Seconds Right Lunge
• 30 Seconds Left Lunge
• 10× Weighted Jump Squats

Repeat 5×

Circuit 2

• 30 Seconds Weighted Wall Squat
• 30 Seconds Squat Box jumps
• 10× Weighted Jump Lunges

Repeat 5×

Circuit 3

• 30 Seconds Right High Step-Up
• 30 Seconds Left High Step-Up
• 30× Repeater Knees

Repeat 5×

Circuit 4

• 30 Seconds Deadlift
• 30 Seconds Plie Squat
• 40× Speed Skips

Repeat 5×

Leg Burn-Out

• Donkey Kick Pulses (1 min)
• Fire Hydrant (30 seconds)
• Lying Leg Abduction (1 minute)
• Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

• Stability Ball Hamstring Curl (1 minute)
• Stability Ball Glute Bridges (30 seconds)

Repeat 2×

STRETCH

_________________________________

Bootcamp (outdoor)

Same Warm up

Circuit 1

• 30 Seconds Right Lunge
• 30 Seconds Left Lunge
• 10× Weighted Jump Squats

Repeat 5×

Circuit 2

• 30 Seconds Weighted Wall Squat
• 30 Seconds Squat Box Jumps
• 10× Weighted Jump Lunges

Repeat 5×

Circuit 3 — Run to Park

• 30 Seconds Right High Step-Up
• 30 Seconds Left High Step-Up
• 30× Repeater Knees

Repeat 5×

Circuit 4

• Run Bridge Suicide — 6th light/3rd light/1st light
• Return to Y

Leg Burn-Out 

• Donkey Kick Pulses (1 min)
• Fire Hydrant (30 seconds)
• Lying Leg Abduction (1 minute)
• Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

• Stability Ball Hamstring Curl (1 minute)
• Stability Ball Glute Bridges (30 seconds)

Repeat 2×

I’m hoping for the outdoor option – how about you? 

 

*Stay tuned – herbal cleanse starts tomorrow. I’ll tell you probably way more than you want to know. Starting with weight and measurements. With 3 days off and too much cake, I should be at a good starting place. LOL.

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Happy Mother’s Day!

Happy Birthday!

4 years ago today this precious little girl came into my life and I cannot remember what I did before. Happy Birthday sweet girl!

 

A workout and some business

business stuff first — i’m now an Advocare distributor! my cousin has been involved since jan of this year and i finally decided it couldn’t hurt anything – the products are in line with my own beliefs and i’m excited to try them and work while still being able to stay home with my daughter. i’ll keep y’all posted on my own experiences – i’m going to do a 10 day herbal cleanse starting next week and i’m going to add an amino acid supplement that will hopefully help me get the results i want from my workouts. if you want to check out the products, here’s a link to my website. i’ll post before, during and after stats & photos so y’all can keep up with me and feel free to encourage me

On to the workout — Tuesday is just a bootcamp day and we’re going to do a little cardio, a little resistance. it’s supposed to rain again so we’ll be inside

warm up: sit ups/supermans/arm circles/leg swings/deadlift to OH press — 2x ea

• cheerleader press with band and light db – :60
• jacks :30
• chest press with band and light db :60
• squat jumps :30
• squat and curl with band and light db :60
• jump lunges :30
• rest and repeat 1x

Cheerleader Press — we’ll add bands along with DB

• jacks – pull downs – bent over rows – squat jumps – chest press – chest fly – jump lunge – bicep curl – tri ext (all these to failure)

• squat jumps :30
• chest press x12
• one arm rows x12/ea
• rest and repeat 4x

• spiderman burpees (3)
• jump lunges (6)
• x body mt climbers (6)
• rep 3-6 min (dep on time)

Rock on, Joseph Pilates!

• side plank with leg raise 15x
• triangle press with weight 15x/side
• plank arm fly leg lift 15x/side
• superman roll to teaser 15x

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