2012-12-17 SSuM: It's a process

I have to keep reminding myself that everyday is part of the process and that each day I keep moving strong I will end up at my goal.

SOURCE

Personal Health
Taking time out to refresh yourself; mind, body or soul

17 Monday:
No workout - Grocery / Meal Prep Day

18 Tuesday: 
cardio
Elliptical - 25 minutes
3402 strides / 6 resistance / 8 incline / 259 calories

Reading:
It Starts with Food pp. 141-152
Tomorrow begins Ch. 14 Veggies and Fruit

Bikini Body Momma Day 4
Complete 1 round of 20 reps each exercise with 10 secs rest inbetween
Except after Exercise #4 and #8 rest 1 minute.

Set 1:
20r  Push Ups {mod.}
20r  High Knees {30sec}
15r  Push Ups {mod.}
19r  High Knees {30sec}

Set 2:
10r Alternating Lunges
12r  Tricep Dips
10r Alternating Lunges
10r  Tricep Dips

Set 3: 
12r Squat Jumps
       Elbow Planks {30 sec}
10r Squat Jumps
       Elbow Planks {30 sec}

19 Wednesday:
Bikini Body Momma Day 5
Today I was supposed to wake up early and complete Day 5, however, I was so zonked from doing a complete overhaul to my bedroom from 8pm - 12:30am that I slept right thr9ough my alarm. My Plan B was to complete it tonight, but I ended up shopping at two thrifty stores, make a return to Marshals, and hit the general store for some much needed household maintenance items. 

20 Thursday:

Today again I passed on working out in the morning.  I was zonked with another late night and thought I'll workout after my chiropractor appt.  I cleaned up a bit before heading upstairs and was really procrastinating the idea of working out since by then it was 8pm and it was getting close to bedtime.  I ended up laying in bed for 20 minutes thinking about working out and then when I saw 8:20pm I had felt a rush of instance to get up and just get dressed.  so I did.  I went downstairs and warmed up on the elliptical for about 10 minutes then headed to my room where I had loads of space {since my bedroom overhaul} to workout and so lead to completing Day AND ALSO writing my workout days on my dry erase calender board.  I even command stripped it to the wall above my dresser and left a dry erase marker close by so I can cross of each day.  

cardio Completed 8:20pm!
Elliptical: 10:40 mins / Incline 7 / Resistance 6 / Resistance 1490 / Calories112

Bikini Body Momma take 2 Day 5
3 Rounds with 10 secs rest in between each exercises, except after #4 rest 1 minute
I only completed 2 rounds.

Circuit 2 Rounds
10r / 10r  Alternating Lunges{full sets}
07r / 06r  Burpees
20r / 16r  Push Ups {mod.}
30s / 30s High Knees {30 seconds; completed 21r each time}
10r / 10r  Tricep Dips
20r / 20r Speed squats
10r / 10r  Squat Jumps
1 m / 1m  Elbow Planks

rest 2 minutes after each round

21 Friday Bikini Body Momma Day 6
45 MINS OF CARDIO
Elliptical: 50 minutes/ Incline 7 / Resistance 6 / Strides 6760 / Calories 520

Dancing

22 Saturday:
Bikini Body Momma Day 7
I took the lazy way and chose not to workout

23  Sunday:
Bikini Body Momma Day 8
I finally got to my workout around 7 tonight, but I completed my cardio day and even fit in yesterdays workout.

warm up: Elliptical - 5:48
                 6 resistance / 7 incline
                 828 strides / 112 calories

Bikini Body Momma Day 9
8 Count Body Builder
Perform as many rounds (positions 1-8 = 1 rep) as you can
completed 42 rounds

yesterday's cardio: Elliptical - 45 min
                 6 resistance / 7 incline
                 6708 strides / 514 calories

2012-12-17 SSuM: Beleive In Yourself

Sorry for the late posting this week, but I've been trying to figure out what I really want to do with this feature and I'm still kind of unsure. I know I want it to be a way to motivate with quotes and things that I know that I struggle with lately like staying active, eating well, and going to bed early so I can rise early. However, I also thought it would be nice to have one place where I can track my workouts for the week. Whatever this feature ends up being I want it be simple since I have so many other to-do's that I also need to get done during the week.

Reviewing from last weeks SSuM I talked about getting up early and for about half of the week I accomplished that goal, but a few of the nights I headed to bed way to late and skipped my morning workout.  Though Thursday I started a 90-Day Challenge at Bikini Body Momma and so far it's a bit much for my fitness level, but I'm breaking it down so it's not overkill for me.   I love that she has each day posted on fb as a jpg so You can just copy each day into work and print out 2 days on one sheet and be ready to take it wherever you go.  They are mostly interval workouts that so far has only required your body, a chair and a workbench which is helpful for  dips, but a chair would be sufficient. 

I know I need to set a bed time and stick to it.  I remember reading a post about someone turning off all electronics by 9pm so she could be in bed by 10pm, which would be great if I can get myself to do the same.  I think my main issue is just not believing in myself, that 1) I can be healthy 2) I can do this and succeed and 3) I can be my version of skinny {135lbs & toned}.  So here is a poster I found today that's bright and simple.  I plan on posting this in on my fridge and in my bedroom.

SOURCE

Personal Health:

Monday:
No workout

Tuesday:
No workout

Wednesday:
Bikini Body Momma Day 1 Fit Test
  50 sec x 10 sec rest complete 1 round then repeat 2 x
  It kicked my butt so I only completed 2 rounds.  Plus, I knew I didn't want to overkill
  since I   haven't done much in plyometic workouts in a few months.

  40r  speed squats    
  28r  high knees
  18r  push ups   {modified}
  11r  squat jumps
  14r  tricep dips
  08r  burpees
  10r  alternating lunges
  40s  elbow plank

Elliptical   7:22 min
                 966 strides
                 5 resistance 7 incline 75 calories

Thursday:
Bikini Body Momma Day  2

I missed my morning workout and slept in, so I completed an 30-minute elliptical workout {3962 strides 7 resistance 8 incline 220 calories} sometime after 7pm and finally got to this workout closer to 8pm.  The workout called for 3 rounds, but at the designated reps there was no way I was going to finish so I cut down the reps to what I could handle and at only 2 rounds.  By doing this I was able to not overdue it and still get my morning run in tomorrow without being so sore that I c wont want to move.

20r / 20r  speed squats {20r}
30s / 30s  elbow plank {30 sec}
15r / 10r  push-ups {20r}
06r / 06r  burpees {10r}
10r / 06r  alternative lunges {20r}
30s / 30s  elbow plank {30 sec}
10r / 10r  tricep dips {20r}
10r / 10r  squat jumps {20r}

Friday:
Bikini Body Day 3 Cardio 
  Run {4 min} Walk {2 min} Intervals
  24:39 255 cal {12:16 avg mile} 2.01 miles
  I ran out of time to do the full 45 minutes, but I still managed to get a short run in,
  and not bad for still getting up early and doing brisk air run.

Saturday:
Active Rest Day

Sunday:
Rest Day