It's been a while since I've updated anything health and fitness related. For the past few months I have not been sticking to any type of healthy lifestyle. I try to start something and then fail, so I quit doing. I have gained 30 lbs since we lost our baby. Weight gain due to emotional eating is a real thing, I'm living proof. I have so many excuses to justify for my weight gain.... emotions, hormones, stress, lack of routine, etc. I hate being that person who has an excuse for everything in their life, so I'm stopping that. Starting right now I'm getting back on the path of a healthy lifestyle. I know the amazing feeling of accomplishing your goals and I can't wait to crush my new ones.
Here's my day 1 work out that I did today. I was dead when I walked out of the gym and it felt amazing!
5 Min Warm up- Walk
1 mile Sprint intervals- Run 1 minute, walk 1 minute
Dumbbell chest press- 3 sets of 8-10 reps 25 lbs
Dumbbell Shoulder press- 3 sets of 8-10 reps 25 lbs
21's-Bar with 10 lb plates.
Dumbbell front and side raises- 3 sets of 5 front, 5 sides 12 lbs
Incline dumbbell press- 3 sets of 10 reps 30 lbs
Kettleball Upright row- 3 sets of 12 reps 35 lbs
10 minute jog
Cool down- 5 min walk
Song inspiration- "Unstoppable" Sia
The last couple of weeks I have been doing a lot more home work outs. I'm really just kind of drained from the gym and dealing with the people there. That could be the hormones talking and it's probably best for everyone involved that I stay away Haha!
I found this work out on Pinterest and thought it was super fun so I thought I would share! Push as hard as you can for 2 rounds and if you're really motivated add your last name in there too!
If you've read my most recent blog entry you'll know that I've been doing a lot more home work outs lately. Here is one of my favorite work outs to do!
1 mile Run
Bench press- You can use a bench press machine or dumbbells if that's all you have
Sumo squats- Weighted or body weight
AMRAP in 20 Minutes
Today's work out consisted of cardio and abs! Our trip to Cancun is coming up so I'm pushing myself harder everyday to prepare for it :)
Crossfit workout at home! Push as hard as you can for 5 rounds and finish with a 400M run!
20 bike crunches
25 scissor abs
Walking Lunge with Touchdown
Donkey Kicks- with or without resistance
For this workout instead of focusing on time with intervals I just did a set number of reps per round.
First round- 10 reps
Second round- 15 reps
Third round- 20 reps
Fourth round- 15 reps
Fifth round- 10 reps
Sitting Dumbbell Press 1 set LIGHT 15-18 reps 3 sets HEAVY 10-12 reps
90° Lateral Raises 2 sets HEAVY 10-12 reps 2 drop sets to burn out
Arnold Dumbbell Press 3 sets 10-15 reps MODERATE
Front Raises 3 sets 10-15 reps MODERATE
Upright Dumbbell Raises 4 sets 8-12 reps MODERATE 25 Minute Cardio of your choice
I feel like such a slacker.... I don't have a home work out to post tonight. On top of my emotional breakdown yesterday, Nate decided to clog our toilet. Not even kidding. We have tried everything to get it unclogged without calling a plumber. So instead of working out at home tonight like I usually do.... I'll be shopping for plumbing supplies and working my arms by plunging the toilet. Gaggg!
This may be TMI but this isn't the first time he's done this. I don't get it! Anyways I don't know why I'm telling you all this. Nate will KILL me if he ever reads it lol :) I guess his embarrassment is payback for making me have to go downstairs to use the bathroom at 3 am!
Anywhooo..... I just bought some resistance bands and I'll be using those for the next home workout. I love bands. They are so versatile. If you ever work out at home, resistance bands are a must!
Hey, hey, CARDIO!!!
I use to love cardio..... now I dread it! I want to be lifting and feeling my muscles grow, but for healthy weight loss you've really got to incorporate both into your routine. So I make myself do it!
Here's what I did the other day and it wasn't too bad because I used multiple machines instead of getting bored on one the whole time!
15 min Cybex Arc trainer
- Start at a low resistance to get your heart rate up. Add resistance and increase incline. Do intervals of 2-4 minutes of low resistance/low incline to high resistance/high incline.
15 min treadmill
- You're already warmed up so start running immediately. I always do intervals, never straight running at one pace. I usually start at 5.5 for 4 minutes, 3.8 1 minute, 6.0 for 2 minutes, 3.5 walk 1 minute. Repeat that twice.
10 min Stair Climber
- This machine kicks my ass. I literally just push myself on it as much as I can without dying. I do add a secret little step to help build my calves.... Simply add a calf raise every time you step on a stair. With in a few minutes your calves will be burning!
10 minute treadmill
- run 5 minutes. Cool down for 5 minutes.
AAAANNNDDD you're done! Phew :)
wide Grip Lat pull downs
Bent over rows
Assisted pull ups
Row with bar
For all these exercises I start with a heavy weight to weigh I can get about 6-8 reps in then I switch to a light weight and max out my reps. It's awesome because even though you feel like you are not working the muscles you really are. So 1st set- heavy weight 6-8 reps, 2nd set- moderate weight 10 reps, 3rd set- light weight max out reps (Go until you can't go anymore!)
Small town girl who loves bubble baths, fitness, family, and friends. Follow as we navigate through the world of adoption! Baby Benson coming soon!