Monthly Archives: September 2012
I will keep this simple. This is week #1 of the Workout Warrior Challenge. I will do this workout 4 times. I will do 2 days on, skip a day (maybe do some steady state cardio & yoga) then 2 more days. This is how it will go.
4 rounds/40 30 20 10
bentover rows, squat press, situps
Start timer and warm up with 400m run or 1 mile cycle. Then do 40 reps of each exercise, then 30 reps, 20 reps, 10 reps. Finish with 400m run or 1 mile cycle. Record time and any notes in journal. Exercise form is very important. I will slow down if my form begins to break. Stretch:)
400m run or 1 mile cycle, 30 walking lunges, 30 push ups
Start timer and go! I will do each exercise as fast as I can without sacrificing form. Record time and any notes. Finish with a stretch:)
Skipping a day and I will do about 30 minutes of steady cardio and stretching on this day.
Day 3 – repeat Day 1
Day 4 – repeat Day 2
I will do one more day of the week with 30 minutes of steady cardio and stretching. One day a week will be complete rest.
Have you ever heard that it is a good idea to write or tell someone your goals and you will be more likely to reach the goal? Well, I believe it. I am doing this challenge not only to help some friends and family with their fitness goals, but for my fitness goals too. I plan to follow this routine to increase my muscle definition, strength, cardiovascular conditioning and to help with self-discipline. That is it:) Pics are below. The first two pics are the bentover row, the next three are the squat press, the next two are the situp, and the last one is the walking lunge. You know the pushup from the previous post. I am experiencing problems with the caption description. I am going to have to do video:) Comment or email with any questions.
What are your fitness goals? Comment and let me know.
Calling all future Workout Warriors! This is the fit test. You will do this fit test for time, so go get a timer or clock. Make sure to record the time it took you to do this test in your journal. Write in the date, the exercises & reps, your time and any notes you may want to add. This is going to be fun:)
Run 400m (1/4 of mile), 21 push ups, 21 air squats, 5 burpees
Run 400m, 15 push ups, 15 air squats, 5 burpees
Run 400m, 9 push ups, 9 air squats, 5 burpees
(Push ups can be modified by doing with knees down. Burpees can be modified without doing the jumps)
Do each exercise as fast as you can with correct form. If your form starts to get sloppy, slow down.
You may notice that this is a “Crossfit” inspired fit test. Some of the WOW will be inspired by Crossfit. I will post my time tomorrow after I complete it. Comment and let me know how you do.
Below are pictures of each exercise.
The Push Up
In plank position with hands just a little wider than shoulder width, lower chest down toward the floor while maintaining the plank from head to heels. If this is too hard, modify by lowering down to the knees. Look slightly forward during the exercise.
The Air Squat
Heels are shoulder width apart, hips are open, and hands are in front. Sit back keeping the heels grounded as the arms lift in front.
Start in standing position. Squat reach for the floor then jump back into plank position. Do one push up then jump forward into squat position. Jump as you reach overhead. Modify by no jumping (just step back) and knees down for the push up .
Time for gear check for any future Workout Warriors! The challenge starts Monday October 1, 2012 (well technically this weekend for the fit test) so it is time to make sure all of the exercise gear is in place.
These are some items I will be using, however if you do not have all of it, do not worry so much. You can always use your own bodyweight or dumbbells. If you are a true exercise beginner you will definitely be using just your bodyweight or a broomstick.
- Dumbbells – I will use a 10-20lb pair
- Exercise mat – for floor work (my garage is sometimes a little dirty)
- Jump Rope – you can find a cheap one at Wal-Mart
- Kettlebell (KB) – I use 15lb-20lb
- Broomstick (BS) or weighted barbell (BB) – I will use a 20lb bar
- Your body
- A timer or clock
- Journal and pen to record times, reps, weight etc.. (you will want to see your improvements and progress)
If you are a beginner, you will be using just your bodyweight, very light dumbbells, or broomstick. I will be doing functional strength exercises along with interval and endurance training. I will demo modifications for beginners.
Good nutrition, hydration, and sleep is very important during training to help with energy levels and recovery. I will be posting what I eat during this challenge which will consist of many fruits and vegetables, lean meats, healthy fats, beans and legumes, whole grains (keeping portions in control), water, and no sugars:( I encourage anyone who follows to go to the market this weekend and stock up on healthy foods so you will be prepared.
Staples in my house are:
- Spinach and other greens
- Variety of vegetables (try new things)
- Brown rice (the kind you actually have to cook. It is easy just boil water and dump rice in and cook for the time it says)
- Organic Eggs
- Sea Salt, pepper, Greek seasoning, a garlic seasoning, hot sauce
- Extra Virgin Olive Oil (EVOO)
- Almond Butter
- Whole Oats (no packaged crap)
- Fish (love salmon)
- Black beans
- Skinless chicken breasts, lean beef, pork loin etc..
- Almonds, walnuts, or pistachios etc..
- Organic skim milk
- Whey protein powder
- Dark chocolate (on occasion)
- Sweet potatoes
You get the picture right? I will post what I eat each day just to give you some ideas if it interests you. If not, don’t read it:) That is all for now. Comment if you have a question. Thanks. Holla!
Well I think it is time for a friendly challenge to kick my workout up a notch. Anyone with me? I have a few friends who want me to put together some type of challenge to motivate, inspire, and hold them accountable. This is it! I am calling it the “I Want To Be A Workout Warrior” challenge. Everyone who enters will have the potential to become A Workout Warrior, but you have to earn it! What will I get you may ask? A big bonus – A leaner, healthier, stronger you:)
I think this will be fun for anyone who needs some support and motivation. We can all support each other through my blog. You can certainly remain anonymous too. So what are we waiting for?
To become A Workout Warrior just comment at the bottom of this post with “I Want To Be A Workout Warrior”. Then just let me know what your goals are; examples are losing weight, increase cardiovascular endurance, healthier diet, looking cute in that Halloween costume etc… If I know these I will be able to cheer you on and hold you accountable:) Just let me know your first name or a name you would like to go by. Feel free to email me at email@example.com.
This is how it will all play out.
- Each week there will be a Workout of the Week (WOW). It will be posted on my blog every Sunday for the following week. This workout should be done 4 times that week. You pick your days according to your own schedule (try to space them out). You will complete the number of reps given but you will be timing yourself so have a clock or timer handy. The first workout will be a benchmark fitness test (I will post this on Saturday September 29th so go ahead and do that fitness test on Sunday September 30th). Have a pen and paper handy to record your time each workout was completed in, the date the workout was completed and any notes you need to add. It is best to journal your progress so you can see your results when you become a Warrior:) This will also help keep you motivated!
- The Recipe of the Week (ROW) will also be posted on my blog every Sunday for you to try sometime during the following week. Of course it will be healthy, and I will keep it as simple as possible. I encourage you to prepare it and eat it. It will benefit you to prepare and eat these recipes to work on self discipline in the kitchen. You might love them.
- The challenge begins October 1, 2012 and ends on October 31, 2012.
- When you complete this challenge you will have earned the title Workout Warrior. All you have to do is commit, stick to a routine, and finish. Keep in mind if you cheat you only cheat yourself. I am doing it too and I will be posting my experiences for everyone to see. I am here to motivate and cheer you on. Please comment on how your workouts are going or with questions you may have. Let’s get fit! Let’s get excited!
Did I mention this is FREE? Well, it is FREE! My goal is to make this blog a Workout Warrior community supporting each other in our efforts to reach our health and fitness goals. Hopefully seeing each others experiences will inspire and motivate all of us. Hopefully we can build our Workout Warrior community by:
- Commenting on my blog posts to let me know how your workouts are going – this will help hold you accountable & inspire others
- Share my blog posts with your friends – maybe a friend or two will want to join you and support you
- Follow my blog through email or RSS – this will notify you when all my posts are updated
- Send me pictures of your Recipe of the Week (ROW) either in a comment on the blog, my facebook page, or twitter – pics are just fun and I like to see them
What will you need? These workouts can be done at your gym or your home. All you will need is your body, a pair of dumbbells, jump rope (optional) and a positive attitude. When I am home I use my garage area and the driveway. For the run/walks I use my street. Easy peezy:)
Beginner use 0-10 lb dumbbells, intermediate use 10-15lb dumbbells, advanced use 15-20lb dumbbells.
I can’t wait to start. Keep checking the blog for updates. Saturday the first workout will be posted for the fit test. If you need motivation and inspiration just follow along. Holla! Email me with any questions:)
Disclaimer: This blog is managed and written by me. These are my opinions and my own experiences. This blog is not a substitute for medical advice. Always consult your own doctor before starting any new exercise or nutrition program.
OMG! This salsa recipe looks mouth watering! This blogger is awesome. Check it out. I am going to try this salsa for SEC tailgating. WDE!
For my entire married life—4 years and counting—we’ve been eating Jack’s Garden Fresh Salsa. Purchased from Costco. It’s one of the main reasons this two person household has a membership. That and rolled oats. And then we moved to Connecticut. No Jack here.
We’ve been mourning the loss and trying other salsas ever since. Nothing comes close to that fresh flavor. So fresh it goes bad, which I alway appreciated oddly enough. After ounces of unpalatable salsa, I set out to make my own. I’ve been known for making a thing or two from scratch.
Although I’ve had a long standing fling with Jack, I think we’re officially over. I’m in love with homemade salsa. Head over heals. It’s a little late in the season for this obsession to begin, but fingers crossed, I have a couple weeks left. Did I mention—it’s ready in one minute flat. That’s about…
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This was dinner last night and it’s what’s for dinner tonight. Buffalo chicken! This was an easy, healthy, spicy, tasty crockpot recipe. The white hoagie bun, not so healthy. I could not find a wheat bun and I had to leave the store asap so no time to stop at another. This is how it went down.
3 large skinless organic chicken breasts
1 large bottle Frank’s RedHot Original Sauce
1/2 packet of Hidden Valley Ranch Dip
2 tbsp melted butter
Hoagie Rolls (preferably 100% wheat)
Lettuce, tomato, onion
First, place chicken in the crockpot. Sprinkle the ranch dip mix over the chicken. Pour a little more than 1/2 of the bottle of Frank’s RedHot Sauce over the chicken. Add about 1/4 cup water. Cook on low for 4-5 hours. Take chicken out and shred. Discard juice from crockpot. Place chicken back in crockpot. Mix 1/2 cup hot sauce with melted butter and pour over shredded chicken and blend. Spicy and delicious. Enjoy in a Hoagie like this:)
This would be a great tailgate party food. It could be done with little slider buns for easy handling at a tailgate. Try it out. Let me know how you like it.
What is your favorite tailgate food?
Check out this great post about fresh basil. This blogger has great ideas. I am doing this asap:)
I planted two beds of basil this year. Why? A lapse in judgement. I always think I could use more basil while I am planting the seeds, and I am quite happy with it in the early stages of its growth, but then it starts sending up flower heads. Which means it’s coming to it’s end. I fight the brave fight by pinching away, but the basil always wins. I end up shrugging off my loss and say that its all good because my bees spend their days taking dips in the basil flower heads. Which is exactly where my basil is right now, feeding my bees. So, if your like me and trying to use up as much basil as you can while you still have it, I dedicate this recipe to you! 🙂
This is a great little oil to have on hand to drizzle on fish, tomatoes…
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Have you ever wondered if you can lose weight by practicing yoga? I have heard different answers to this question. My answer to the question is yes. Yoga is a great way to incorporate movement into your life. I believe a regular practice, a nutritious and healthy diet, some cardiovascular exercise, and plenty of sleep will help achieve weight loss. The type of yoga you practice may make a difference. A power yoga or vinyasa yoga practice that involves vigorous movement will help accelerate weight loss, as well as tone, strengthen and stretch your body all while calming the mind.
It is all about body awareness. One of the many benefits of practicing yoga is increasing body awareness. A regular yoga practice will help achieve the mind-body connection. When you have that connection, you are more aware of your body’s strengths and weaknesses. You may start to really think about what foods you eat and begin to eat healthier which will play a huge role in weight loss.
Another benefit of a regular yoga practice is decreasing stress. We all know the way the world is now, with economic issues, fast paced lifestyles, lack of sleep and poor nutrition can cause plenty of stress to the body. According to Prevention Magazine, studies have shown that yoga lowers levels of stress hormones and increases insulin sensitivity-a signal to your body to burn food as fuel rather than store it as body fat.
Yoga is not a fad. It has been around for thousands of years. I believe in yoga and all of its benefits. Bonus- it is free. All you need is a little time to take care of yourself. So do what you have to do, maybe it is to get up 20 minutes earlier or watch less TV. Whatever it is, make a little time for yourself and your health. Like I have said before, your health is your wealth, so get up and do some yoga:)