2 week challenge
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Chloe, that 5K sounds awesome. I have been looking for some around where I am and so far they all seem to be Sat mornings around 9, but it is a little too hot for me that time of day. I usually do those in the fall or spring. In the summer I like to run in the early morning or at night right before the sun goes down. Last year I found one on a Friday night that ended with a cookout, so hopefully they will do that again.
Beeps - so sorry you are sad, but you do lots of other awesome stuff! I am always majorly impressed by what you accomplish at the gym. I have been a total wimp about weight training the last several months and am just now getting back into it.0 -
Thanks for the ab advice all. I'll have to check some out. Although I'm still a bit sore from the work I did Monday night. So yay.
So I went to yoga last night for the first time in FOREVER. I have been practicing pretty regularly for about 10 years until I got prego. And I did very little prenatal yoga. I had a Groupon to a studio literally 0.5 mile from my house that was set to expire if not redeemed this week, so I went to a class and man did it feel good. That said, I know what I'll be incorporating weekly into my July routine. I thought I'd be more sore today, but I'm really not. But we did a lot of hip stretching and it felt fantastic. And I rolled all my hips and glutes and stuff anyways as I aim to do that everyday this week as well. I had a teensie bit of wine (like 3 ounces and it was red, so healthy right?) mostly because I was eating some dark kisses and the wine was going to go bad soon. And we can't waste wine. So I chalk that up to a booze free night. 3 in a row!
Here's an easy good summer recipe I had last night:
Tilapia with fruit salsa (serves 2)
3 4-5 oz pieces of tilapia (or 2 larger ones)
1 ripe mango
1 peach
1/2 avacado
1 lime
6-8 sprigs cilantro
a little salt
lemon pepper seasoning
1. Thaw, rinse and pat dry fish. Sprinkle with lemon pepper seasoning both sides.
2. Peel and dice mango. Dice peach. Dice avacado. Mix together. Squirt juice of fresh lime and sprinkle with salt. Chop cilatntro and add to mix. Mix everything together. I let it sit out on the counter about 1.5 hours to mesh all the flavors together but you could probably just eat it immediately.
3. Cook fish a) in a non stick skillet untill cooked through or b) on the grill.
4. Top fish with fruit salsa.
I served it with some instant brown rice with a little chopped walnut, cilantro, lemon zest, fresh lemon juice and acho chili powder. It was a fantastic summer meal. I used some whole grain tortilla chips to eat the rest of the salsa and with that, it was about 570 calories.
We never share recipes. I love food. So I'm sharing this. Have a great day all!0 -
Oooh that recipe sounds delicious!!! I made something similar with salmon and a pineapple salsa once which turned out really good, cant remember where I found the recipe though.0
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Amy—just picking up with 21 a day is definitely better than nothing! Do whatever makes you stick with it.
Beeps—I’m sorry you don’t run anymore :ohwell: I’ve had plenty of injuries over the last few years that have kept me from it and it’s no fun. But variety is definitely the key to building a better body, and it sounds like you’ve been mixing it up really well!
Ashley—That recipe looks delicious! I’ve been a vegetarian since I was a teenager but I started eating fish sporadically a few years ago (I guess that makes me a pescetarian now?) so I’m always looking for good fish recipes.
I went for a run this morning and it was HOT. But it felt good to sweat everything out, as I ate way too much crappy food yesterday (we had a lunch meeting with no veggie sandwiches, so I had to make a meal out of mostly cookies and chips, and then by the time DH and I got home it was too late to cook so we got take out).0 -
I did the 21 burpees plus an extra 10! so I will try and catch up, no cheating.
I am having a hard time with the 1400 cals, though. I entered everything for today and it should be good, but things have a way of creeping up.
Ashley, I got this abs workout and it looks pretty cool-Rachel Cosgrove for Women's Health:
http://www.womenshealthmag.com/fitness/flatten-your-belly?cm_mmc=Newsletter-_-952570-_-06202012-_-FlattenYourBellywithThisKillerAbWorkout-ReadMore
Last night I made zucchini tots! they are pretty good. Not like tater tots, really, but tasty, here is the recipe if you want to try it, my zucchini made over 2 cups so I doubled it and used regular muffin tins:
Squash - Zucchini, includes skin, raw, 1 cup, chopped
Onions - Raw, 1/4 cup, chopped
Parmesean Cheese Grated - 1/4 cup
Panko Bread Crumbs- 1/4 cup
Eggs - Whole, raw, 1 large
Mix everything together. Spoon by the teaspoonful into mini muffin tin (GREASED) Pat down with back of spoon. 400 degree oven for 20 minutes or until you notice them getting a beautiful brown crust on the edges. Makes 12 tots per mini tin.
Beeps, don't fret about the running, it's ok:flowerforyou: there's so much else you are doing!0 -
oh, and I think the 3 oz of red with kisses sounds like health food:happy: I have not drank this week. I plan not to drink tonight.
I was thinking that maybe some of my weight is muscle, because my clothes seem ok for me being my heaviest. That, or the scale is off!0 -
I LOVE SHARING RECIPES!!0
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Thanks for the recipes - Ashley I am super excited to try that! YUM!
Ris - nice job with the run - running in the heat just killllllls me.
Amy - you can do it! But yeah 1400 cals is not a ton! When I first started and ate 1200 I got used to it but it would be a hard battle to go back to eating less. I am really enjoying my 2000 cal maintenance right now.
I got my work out in this morning - man was I SORE! BUT I did *all* my single leg squats as pistol squats. This is huge for me. When did my first real lifting workout (the wetwolf KISS workout for those who were around then
it has single single leg squats. I struggled to do them all with a bench much less full out. Even when I did stage 3 I couldn't quite do them. Now I can do all reps as pistols? Heck yeah. I am going to work on improving form then even adding weight. Big NSV.
Now I need you all...I really need to do a better job stretching, rolling, etc. Do you all have recovery routines you do? I've never used a form roller but I can see how it would be great for me. I want a routine so that I take time to finish and do it instead of just "stretching" which I tend to rush.0 -
Beeps - Thanks for all those exercises. I had to google most of them and draw little stick figure diagrams that will go in my gym with a bunch of other little notes. One of these days I should probably make some sort of binder for all this crap. Thanks to all actually. I decided I need a body ball. Again. I used to have one and don't know what happened to it.
Kate - I use a foam roller at the advice of a massage therapist and her husband who is a trainer. I went to her for a "theraputic" massage and it was killer in a good way. My hips, which tend to stay tight, felt like they hadn't in a long time. Anyways, her husband showed me how to roll the roller along outer leg from hip to almost knee sort of in a side plank position if that makes sense. The roller helps to break up tight tissue that causes pain (in my case anyways). When I used to go to the chiropractor for my low back and hips, he would do the same thing to these muscles (and my lower back) with a heavy duty massager. My IT bands get tight from running and I guess just one of my problem areas. I use my roller on my whole back - it will pop me often - my low back, and glutes. I have worked up to 9 reps each side with my IT bands and upper glute/low low back area. It causes me pain. But it will make it better. Otherwise, I try to do a standard stretching series after running and some walks - quad stretch (leg pull back), hip flexor (get in high lunge and jut pelvis forward; lower head to intensify), hamstring (bend over with legs in a V and then each side too), IT bands (cross feet and lean to side of foot that is behind), calves on steps. I try to hold each for at least 10 seconds, more if I feel like i need it. I don't do a lot of upper body stretching other than triceps, chest and shoulders. Sorry if this is TMI....I got carried away. I really like stretching.0 -
Holy DOMS Batman! My legs are ridiculous sore. Love it but holy cow! LoL. :laugh: Run is what's planned but it's 90 out so we'll see come workout time what I manifest up. :bigsmile: Took a nice breezy walk with my Mom this morning, nice to break up the hardcore workouts with a little chat with Mom and some movement. Might go for a little yoga or atleast a stretching session tonight. Seems like I need it! I asked for a foam roller for my birthday (is that weird? :frown: ) but I am with Kate. If I can get myself in a routine, with a good set up I think I'd be apt to follow through consistently with taking care of these sore muscles!!0
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Now I need you all...I really need to do a better job stretching, rolling, etc. Do you all have recovery routines you do? I've never used a form roller but I can see how it would be great for me. I want a routine so that I take time to finish and do it instead of just "stretching" which I tend to rush.
Kate- I'm checking out youtube.com. I know they have some routines on there that I want to check out and see if any of those work.0 -
chui - I don't think I ever really got the hange of single-leg partial squats, either (in NROL4W)....so, can you explain (or should I just youtube??) what a "pistol squat" is? (Squats are my least favourite exercise, because getting down to parallel remains very difficult for me - but I'm always up for seeing if I can get the hang of something new.)
I think Ashley's explanation of how she uses the foam roller is pretty good....I just do my IT bands (time constraints!), but my husband has bought a foam roller which he monopolizes all night long after the kids go to bed. It's too soft for my level of rolling, but I did find out where my YMCA purchased the right level of roller for me. I might go get one and attempt to roll at home. But, I really shouldn't....everything I bring home just ends up sitting there!
mama - 90 degress sounds AWESOME! It has been a cool, rainy spring here and I'm ready for some WARMTH and some (permanent) sunshine!0 -
Forget my last question, chui....I just looked up "pistol squat" on youtube.com and I watched some vids. Let's just say:
a. they look friggin' RI-DONK-U-LOUS (as in H-A-R-D);
b. I'm pretty sure I don't have the hip flexor flexibility demanded; and
c. I might work on the "progression" they suggested, just to see if I can work my way up to doing ONE.
Holy hannah.....this is moving into ADVANCED-STRENGTH-TRAINING in a pretty darned serious way!0 -
http://www.thepostgame.com/blog/training-day/201206/work-your-abs-without-getting-floor
Also saw this on yahoo this morning and with the discussion about ab workouts...figured I'd post it.0 -
Forget my last question, chui....I just looked up "pistol squat" on youtube.com and I watched some vids. Let's just say:
a. they look friggin' RI-DONK-U-LOUS (as in H-A-R-D);
b. I'm pretty sure I don't have the hip flexor flexibility demanded; and
c. I might work on the "progression" they suggested, just to see if I can work my way up to doing ONE.
Holy hannah.....this is moving into ADVANCED-STRENGTH-TRAINING in a pretty darned serious way!
Quoting this to emphasis my being impressed with Kate as well!!! Great job!0 -
Wow, a lot going on right now!
Those recipes sound delish!
Pistol squats look scary and i've tried them, holding onto a doorjamb for balance and help! OMG they are hard. If you can do them, you are da woman!
I finally got in another workout today! Go ME!
I did Zuzana's ZWOW #22, and Spartacus, both modified so that I wasn't jumping on my still sprained ankle.
ZWOW #22
4 burpees (step back, push up, squat burpees for me) on every minute, then chip away at the next 5 exercises in order:
30 chair jumps (one rep=both sides)
30 chair push ups (chest as close to chair seat as possible)
30 chair dips (by this time I was a bent knees and feet flat)
30 sumo squats (with jump and clap hands above head at top-no jumping for me)
30 single leg rdl squat twist -had to look up what 'rdl' means = romanian dead lift (lock lifting leg in line with rest of body, pivot from hip so your body is perpendicular to your supporting leg-squeeze glutes!, squat as far as you can go, then pivot back up and while leg is still off ground, twist arms and torso in the direction of your supporting leg. (standing or right leg, twist right)
I did it in about 22 minutes. I lost track of the rdl's as I would just get the burpees done and then 3-5 rdl's and the timer would go off again! balance-D'oh!
Now I'm sitting in my house while the A/C fights a battle with the heat. house: 78f. outside:84f (100f with the humidity)0 -
ah, the KISS workout, I do remember that one, I was doing that exactly one year ago, which is when I took that ab picture so I guess it was working!0
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ah, the KISS workout, I do remember that one, I was doing that exactly one year ago, which is when I took that ab picture so I guess it was working!
I was doing that when I found out I was prego; I enjoyed it. I tried to find the link about a month ago and it was gone. Oh well; I don't have the equipment at home for it anyways.
Pistol squats....with weights? Sheesh.
Reese - I meant to tell you, thanks for sharing your ab experience post kids with me. I have NEVER had fab abs; they have always been my #1 problem area. I'm pretty sure for me to get a 6 pack would be a miracle. I am going to start focusing on them more though with all these great ab routines! I love the standing abs.
Sounds tough Sasx. Good job! I'm doing my old faithful HIIT tonight. And then I'll be drinking a little tonight too. :drinker:0 -
I just tried to find the link to the KISS workout and couldn't locate it either:grumble:
Does anyone have the routine saved? was it the three workouts? I only have one day on my to-do list from last year-
5x5 pull ups, front squats, standing dumbbell press, single leg deadlift, ab exercise waist whittler (?)0 -
The figure athlete site is gone from t nation but I found it here:
http://ezinearticles.com/?Kiss-Body-Building-Workouts-Goodbye!&id=25894700 -
thanks, Kate!0
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Oh my god I'm in heaven!!
Dh got me a foam roller as an early birthday present. After I got my Turbo Fire HIIT workout in, I showered and spent some QT with my new love. It was ah-mazing!! (yes, I'm being a little dramatic but it felt so painfully delicious!:flowerforyou: ) I definitely will be enjoying this gift for quite a while!
I'm glad Kate found that link. I hadn't ever tried the KISS workout but I remember filing it mentally as a 'keep in mind for a later date'. I looked for it when Amy mentioned it and couldnt find it either. Nice work as usual Kate!!
Ashley- Yep, I definitely stand by it's possible...post baby and all. We just have to get ourselves on the right track and if you want it...I'm sure you'll go after it. If you find anything starts working, let me know. I'm always trying to adapt to work on this.0 -
Sorry ladies. I've had 5 boys in my care for a day and a half. I'm also having to go through some testing with my youngest and it's been stressful. I'm still working out and making decent food choices but I feel the results of my efforts of the last 2 weeks unraveling :sad: I can't comment much right now because I need to spend as much time with him as possible. You ladies are doing great though and are keeping me motivated. There has been a lot of great info shared in the last couple of days!
Keep it up and I'll check in when I have more time! :flowerforyou:0 -
OMG Jen.....5 boys?! I'm exhausted just readying that. I hope your youngest's testing goes well. We'll still be here when you are able to come back in full force.
Reese - we'll get there.
I'm glad you like you foam roller. My IT bands and lower back muscles have been tender all week so I think I'm helping them loosen up. I have rolled them everyday so far this week.
Thanks Kate for the link; I added it to my favorites if one day I join a gym again or more likely get a bar. The only thing keeping me from getting one is that my gym is small and I don't think I have room for a rack. Maybe some wall mounted thing, but with all the weight on it, it could have to be something pretty amazing. I may have to do some research because not having a bar is hindering my heavy lifting. I use dumbells now for squats, but I can barely lift the 30 pound dumbells to my shoulders so I can't squat any more than 60 pounds. And I'm a little wobbly from the weight not being evenly distributed. Anyone have any ideas for a space saving bar system?
I got my HIIT workout in last night and must have really been working it as my HRM registered about 20 more cals burned than normal. I was literally panting when I was done. It starts out not that bad at the beginning: my heart rate is slightly elevated and I'm a little damp and by set 5 I am panting and literally dripping sweat. I guess that is showing its working! I also stuck to my 3 drink limit last night. Tonight I hope to get some strength in, but my husband is helping a buddy paint after work so I am picking up my kiddo from day care which happens to be basically across the street from the mall where I have not been in FOREVER so I'm going shopping with her for a bit. I will try to knock out a workout when we get home, but I'll be solo for most of the night. I most likely will not be having my 4 drinks I alloted myself tonight because my friend canceled on me. Which is fine.
Hope you all have a great day! Today is my Friday. Woo hoo!0 -
Jen, I hope everything is ok with your youngest. Try to stay sane with 5 boys:)
Reese, I can just picture your new love affair with a foam roller-like one of those cartoon animals smitten with an inanimate object:happy: We have them at my gym and I do like them for my upper back. I got a massage Sunday and it was just one of those drop-in places and the guy was amazing, he was 72 and so talented-it was like a spiritual experience!
Ashley, what is your HIIT workout? I want to hear more details.
I got my 22 burpees plus 10 extra to make up for the missed days. I still have 37 makeup burpees, though!
I also had two beers but they fit in my cals, exccept I realize I did not count the butter on the corn, it was probably just a small pat, but still...
Big day of party prep for me, I leave at noon for mani/pedi, waxing, and highlights!0 -
Enjoy your party prep, Amy....that sounds FUN!
Better - enjoy your shopping - that also sounds FUN!
jen - sounds like you are NOT having much "fun" right now.
I hope all things smooth out very soon.
mama - I *love* the roller, too....in that "good pain" sort of way.
Today I heavy lift. The end.0 -
Ashley- Excellent work on the HIIT looks like you killed it. Awesome job. I have no idea about the bar system. Hopefully someone has a wonderful idea.
Amy- Yes that is me EXACLTY! LoL. I knew I really wanted one, I just didn't realize how great and awful (but good! Lol) it would feel. Plan on catching up on some of that stretching/rolling goal I set the rest of the week! Massages are awesome. I've only had the one but I'd definitely be willing to splurge again to get one. I was nervous going in but she was awesome and I walked out of there in a total 'awe' zone! So I understand what you mean!!
Jen- That is hectic. I do hope that everything is okay. Sounds intense. Know our thoughts are with you and your family. Hopefully everything works out. We are here for you girl!
I got in my shoulders +cardio and abs workout. My kindle is all wonky so I wasn't prepped for a NROL workout. That's okay though, I liked the looks of this workout and enjoyed it at the end. I only got 2 miles in though as part of the cardio abs circuit so I'm hoping the kids will want to ride bikes tonight so I can bang out another couple. We'll see if this weather breaks...if not foam rolling I will be!! :laugh:0 -
Hi ladies just wanted to check in and let you know I haven't forgot about you! Just been crazy busy with our audit :grumble: Can't wait until this craziness is over! Keep up the great work!0
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Ashley, what is your HIIT workout? I want to hear more details.
My friend in real life who is a trainer recomended this. I put the number of moves I typically get in because I am counting them. I am the most winded after the jump squats as the mountain climbers and burpees really get my heartrate up and then the pushups and power lunges help me recover a bit. It's interesting how my heartrate overall increases with each set. BTW, instead of spending $20 on a Gym Boss, I downloaded a free app on my phone to time and alert me when work and rest periods start and end: HIIT Interval Trainer. You can set it for whatever intervals you'd like.
Traycy's HIIT
30 seconds work, 30 second rest, 5 times through; takes 25 minutes total
Jump Squats (about 24)
Pushups (I am weak and do girl kind - about 18)
Alternating power lunges (16)
Mountain Climbers (about 34, 1 left plus 1 right equals 1 climber)
Burpees, no pushups (about 10)
I really like this workout and after I did it the first time was sore for 2 days. Last night I really focused on keeping my abs in during mountain climbers especially (after wathcing them jiggle during my jump squats) and I also focused on a good push off on my lunges and I can feel it in both places today. I'm all about the quick and efficient workouts these days. Next month I'll probably modify this slightly but do the same type thing - 5 big power moves.0 -
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