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:
- Since there is no way to measure my food at the Cafe where I work, I will be bringing my OWN meals for lunch.
- I will begin measuring EVERYTHING! No more guesstimation! I’m not doing the plan any justice by “guessing.”
- 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.
- Schedule my workouts the week before and write them on my calendar! I will be starting school next week, so this will be imperative!
- 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 🙂
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 #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)
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
How to perform Jump Lunge X2 Plank Knee Tuck X2 Combo:
-Start in a lunge position, back leg out straight, front leg knee bent at a 90 degree angle
-Jump lunge once switching legs
-Jump lunge a second time switching legs
-Lower down into a plank
-Tuck one knee in towards chest
-Tuck other knee in towards chest
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
Remember to use good form, pay attention to your body. If 25lbs is too heavy, definitely down size. Do not hurt yourself!
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!
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:
For your reference, the information you will plug into the Tabata Pro Timer will look like the following:
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!