FitBliss Fitness – Check In #3

Hello and good morning all! I hope everyone had an amazing holiday season and enjoyed ALL the treats! I know I definitely did which is why there isn’t much progress for me this week as far as measurements and weight are concerned. However, I DO feel stronger and notice a difference with how I feel as well as my overall body composition. I also didn’t “gain” any weight so that’s a plus!

Here are my measurements as of Monday, December 28th:

Small of Waist: 26 in
Waist: 28 in
Hips: 38.5 in
Right Leg: 22 in
Left Leg: 22 in
Right Arm: 10.5 in
Left Arm: 10.5 in

According to my Woman Log, Aunt Flo will be in town beginning this weekend, which explains my cravings for all things fatty and delicious. I need to brainstorm a way to combat these cravings. I won’t lie, I haven’t been measuring my almond butter as accurately as I should!

To help ensure I’m staying within my calorie and macro allotment, I will
make the following adjustments:

  1. Since there is no way to measure my lightsfood at the Cafe where I work, I will be bringing my OWN meals for lunch.
  2. I will begin measuring EVERYTHING! No more guesstimation! I’m not doing the plan any justice by “guessing.”
  3. Plan my meals and measure my macros at least the day BEFORE! This allows me to play with MFP, add my treats when I know Aunt Flo is visiting, and set myself up for success to stay within my calorie and macro allotment.
  4. Schedule my workouts the week before and write them on my calendar! I will be starting school next week, so this will be imperative!
  5. Effectively plan my meals when I know I have social events to attend, always be prepared.

Just for shits and giggles, I’m posting this Snap Chat photo from Sunday’s shopping adventure. Plato’s Closet dressing room lighting on FLEEK!

Here’s to a week of crushing goals! Everyone have a safe and fun NYE tomorrow ūüôā

~Jess

 

First Full Workout with Video!

Whewwww! First workout with exercise videos posted! I beat my goal and had it up mid week instead of the weekend, so I hope you enjoy.

Make sure you download the Tabata Pro Timer app, it’s the best Tabata timer I have used, super easy and definitely worth the $2.99. Also, invest in a KB (kettlebell)! This single piece of workout equipment will be your best friend. Training with a KB delivers results, builds strength, and challenges your body.

This workout takes approximate 16 minutes. You WILL be out of breathe, and you should hurt the next day. I completed this workout yesterday and it was extremely tough. My heart rate hit a high of 186!

Have fun with it and let me know what you think! If the format should be a little different, let me know. I can embed the videos directly in the post, or leave them as they are with hyperlinks. Feedback is much appreciated, enjoy!

TABATA CIRCUIT
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #2: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)

KB Goblet Squat Overhead Press

How to perform KB Goblet Squat Overhead Press:

-Stand with legs shoulder width apart, or a little bit wider (I prefer a little wider for depth)
-Grab KB by the horns (handle)
-Hold KB towards chest, tuck elbows close to your sides
-Squat DEEP, booty almost touching the ground
-Power up through the hips while pressing KB overhead

Repeat!

~Jess

KB Alternating Swings

How to perform KB Alternating Swings:

-Stand with feet shoulder width apart, or a little wider
-Place the KB in front of you (I used 25lb)
-Grab the KB handle with one hand
-Keep the opposite hand close to your body (I keep mine close to my chest)
-Keep shoulders squared and aligned as much as possible
-Power through the hips swinging the KB to shoulder height
-Switch hands as the KB is suspended for a SPLIT second at shoulder height

Repeat!

Remember to use good form, pay attention to your body. If 25lbs is too heavy, definitely down size. Do not hurt yourself!

~Jess

KB Single Leg Squat Knee Tuck Combo

Soooo, I’ve been meaning to do this for pretty much a YEAR now.

I really suck at iMovie, video editing, video recording in general, YouTube, you name it. But I’m accepting the challenge to create an Exercise Video Library so you guys have something to reference when I post workouts, and so I don’t have to spend hours scouring YouTube for the right video.

Today is the first day of Spring Quarter so I probably should have been working on this during Spring Break, but whatever, it’s a start! I am vowing to watch less TV during my free time (keyword less, I’m not banning it completely!) so I can focus more on school work, fundraising, volunteer events, and creating a decent size Exercise Video Library for the workouts I write.

Here’s my first exercise video! Details can be found in the video description.¬†I will hopefully be posting more this week so I can have a full workout posted by the weekend. Stay tuned for more, and in the mean time,¬†invest in a 25lb kettlebell!

~Jess

Full Body Tabata Circuit

If you haven’t downloaded the Tabata Pro Timer app I wrote about a few days ago, do so NOW for the best high intensity cardio workouts of your life!

Kid you not.

Today I did two short Tabata workouts that I wrote myself, on top of a Body Crush workout from none other than Zuzka Light, and I burned way more calories than I typically burn doing compound or isolation moves.

I was sweating, working hard, breathing hard, and I WILL be sore tomorrow. I wanted to share one of the two Tabata workouts I completed today:

fullbodytabataFor your reference, the information you will plug into the Tabata Pro Timer will look like the following:

tabatatimer

By all means! Make any adjustments as you see fit!

I promise you will become addicted to Tabata training.

Try it out and let me know how you like it!

~Jess

Tabata Pro Timer

Happy Sunday morning!

I wanted to share a recent app discovery with all my fit friends, family, and followers to start your week off right with some fresh fitness tools.

Has everyone heard of Tabata?

Tabata is a 4 minute fat-burning high intensity interval training circuit, a great¬†way to incorporate cardio into your daily workout routine. I’ve been looking for a great Tabata timer, and I finally found one! This weekend I downloaded the Tabata Pro Timer and I’m in love with it!

It took me a second to figure out how to use it, but after fiddling with it for a few minutes, I figured it out!

You can choose your preparation time, work time to perform reps, and rest time in between cycles.

The typical Tabata workouts I perform follow the structure below:

Round #1 (Repeat 4 times)
-Switch Jump Lunges
-Jump Squats

Round #2 (Repeat 4 times)
-Burpees
-Curtsey Lunge to Jump Squat

Round #3 (Repeat 4 times)
-KB Swings
-KB Reverse Lunge Pass Under

You would input the following information in the Tabata Pro timer:

Tabata #1 (8 Cycles)
-20 seconds work
-5 seconds rest

Tabata #2 (8 Cycles)
-20 seconds work
-5 seconds rest

Tabata #3 (8 Cycles)
-20 seconds work
-5 seconds rest

I typically don’t choose a preparation time, so I automatically change it to 00:00.

tabatapro

Stars: 5/5

Cost: $2.99

Pros: Easy to use, excellent tool to keep your Tabata workouts accurate! Great flashing features and alarm features! Easy, fun, effective way to get your cardio in.

Cons: No cons here, just a great app that every fitness guru who wants a great workout should have.

~Jess

Taking a Break from the Textbooks….

I know, I know. I’m a terrible blogger. It’s only the 3rd week of the New Year and I’ve already fudged up my New Year Goals for my blog! I haven’t posted a recipe or a workout in over a week, I’ve been naughty ūüė¶

I’ve been doing well in all other areas of my New Year Goals! Hitting my workouts, writing in my journal, becoming better at logging my meals in myfitnesspal… ALL my meals ūüėČ

To be honest, this quarter has been insane. I can’t seem to keep up with the amount of notes, flashcards, studying, labs, and key terms for Biology. Derek introduced me to the Study Blue app though, which has proven to be a wonderful and helpful tool! I can easily take flash card notes on my key terms while I read, saves time, AND the app has a quiz feature using True or False, Multiple Choice, or Fill in the Blank. I’ve already done much better on my quizzes, and I feel like I can absorb more information since my note taking time has been cut in half.

English 201 has been quite a bit to wrap my mind around as well. I think I’m thinking too hard about my Quarter Research Project, developing a thesis on Thailand Environmental issues has been exceedingly difficult. I kind of want to just write the entire 8 -10 page paper NOW and just keep editing it every day until it’s due, refining it, instead of investing so much time into chunks of it. Hey, that’s actually not a bad idea, I might consider that!

Math ….. well I hate Math period, but I feel like this quarter it might be my “relief” course. Math is reliable.

Classes have been crazy and school has hit our pocketbook, but thankfully I qualify for unsubsidized loans for school. Each quarter we’ve been paying for my books and remaining tuition out of pocket, estimating $800, not including Derek’s school costs. I qualify for a gracious amount and will be receiving a check for last quarter as well. Hallelujah!

Aside from the school commotion, I’ve been doing well! I’ve been eating better, working out consistently, improving my time management skills, and waking up early on the weekends to increase my productivity. I’ve actually made some progress with my body over the last 3 weeks through eating better and kettlebell training. I feel lean, mean, and clean ūüôā I also stocked up on the new S’mores and Cookies n’ Cream¬†Quest bars, as well as¬†White Chocolate Chip Macadamia Nut¬†Protein Cookies by Lenny & Larry’s for loooong school days. Delicious!

progress lenny

Yesterday I had my Annual Review at the EBC. 2 years with Microsoft, I can do anything now ūüėČ I received plenty of great feedback from my manager, enough praise to make me blush, and¬†good raise. Kudos me! My manager says it’s time to take the next step in my career. Honestly, I’m very happy with my current¬†role,¬†the schedule, and pay, it gives me so much freedom and flexibility with school. We will¬†see what’s in the cards. I am open to opportunity.

The next few months will be jam packed! Derek is starting his half sleeve tattoo next, we¬†are going to Kurios Cirque¬†Sol Leil at the end of the month, our 3 year anniversary is Valentine’s Day weekend, Derek will be competing in a 50K with a 5,000 foot elevation gain in March, and we should know where Derek is going to Law School in April! Wheww!

kurios-cirque-du-soleil-cabinet-curiosities-02-

I hope everyone else has been sticking with their New Year Goals, have a great weekend!

~Jess

Week 1 School Recap & Femme Peach Contest Winner!

Welp, first week of school was intense to say the least. So much reading, extensive¬†Power Point lectures, key terms, notes, quizzes, papers….. holy crap.

Despite the blizzard of college, I was able to hit my fitness goals last week. I completed my Daily Burn kettlebell workouts, ran outdoors, did my HIIT and plyos, and even ate salad… I know right?! I can’t say “no” to Steak Caesar salad, that shit is my weakness.

This week I’ll be lucky if I can hit 5 workouts, Human Biology has been suffocating me with heavy reading, labs, note taking, and a first exam this Thursday. Damn, crossing my fingers I can pull off another 4.0 this quarter. Next quarter I’ll throw in a fun class. English 201, Biology 108, and Math…. this quarter. You got this Jess, you got this.

In other news, yesterday¬†I announced the winner of the Femme Peach Contest! Sherisa Rorberg is the lucky lady to receive one tube of Femme Peach Skin Tightening Cream, retailing at $79.95. She’s about to feel the burn!

peachwinner

I’m very excited to be receiving my January Femme package next week. We should also be getting apparel very soon, so stay tuned! Big things to come!

I hope everyone has a stellar week, check back for workouts and recipes.

~Jess