Category Archives: Workout Warrior
I feel good about how the Workout Warrior Challenge went. I completed the final fit test the other day. Before the challenge, I did the fit test in 11:07. My goal was to complete the final in 10:00. I am proud to say I did it in 10:05. Not bad 🙂 I do feel stronger, faster and more fit from doing the challenge. I have had a couple of peeps ask me about doing another one. I would love to do something so I will keep you posted.
If you read my last blog post you will know what my new goals are for November and December. It is now day 6 on the “no meat” plan for 17 days. I have to say it is really not hard to be without it. I have made a couple of great meatless entrees over the weekend. I made the Mexican Stuffed Peppers (I have blogged about this before) and a new recipe last night, Eggplant Parmesan (recipe to come soon). It was delicious! I had fish the other night, so pretty easy so far to be meat free. I feel great too.
My running goal has started off good. I ran short distances on Thursday, Friday, and Saturday. I took off yesterday which I feel like I should have done a run but that is in the past. Today is a new day, so I will make the most of it. I only have about 192 miles left 🙂
Yoga is my favorite. Started a new yoga class last Thursday, Power Yoga. I love it but some of the yogis were a little ruffled. I think when something completely new is introduced people tend to get a little worked up. Once we do a few classes, things will go smooth. As far as my Scorpion and Firefly pose goals, I am working away on meeting that goal. I will begin to post some pics of me attempting these soon.
Have you set your new goals! Shout them out! I would love to hear about them 🙂
I did say I would post a before pic of me to see if there are any changes that are noticeable physically by December 31, 2012. Here it is.
The end is near. This has been a great month for the Warrior Challenge. My favorite workouts are high intensity short duration. These types of workouts give me the best results. This week is no different. I will do two different workouts and I will do the fit test again to see how I have progressed. This is how I will start the week.
I will warm up with an 800m run (1/2 mile) or cycle 2 miles. I will do 4 rounds of these exercises with correct form.
- dumbbell chest press – 1 minute
- triangle pushups (my hand position will be the shape of triangle) – 1 minute
- squat dumbbell press – 1 minute
- jump rope – 1 minute
I will finish with an 800m run or cycle 2 miles.
I will warm up with an 800m run or cycle 2 miles. I will set my timer for 15 minutes and perform AMRAP of these exercises with correct form.
- 20 spider knees
- 20 reverse lunges with bicep curls
- 20 plank rows
- 20 lower body jacks
I will complete this workout with an 800m run or cycle 2 miles.
I will do these exercises with a positive attitude and to the best of my ability.
I will repeat the fit test I took at the beginning of the challenge. I will time myself to compare my result from the beginning fit test. My result should be good. Excited!
I have to set small challenges like this to help me stay focused so I can achieve goals I have set for myself. Right now I am training to run a 5k on November 17th. My goal is to increase my speed and finish under my last 5k time. This Workout Warrior Challenge has kept me focused. I will keep you posted on my training and my race:) Below is a picture of me about to cross the finish line of my first marathon. I set the goal, trained hard and completed the marathon under my expected time. It was a great feeling of accomplishment that I will never forget.
Have you set any new health and fitness goals?
This month is flying by. Last WOW was another tough one, especially day 2 & 4 workouts. How did those overhead squats feel? The dips were tough for me. I am going to rock WOW#4. This is how it will go down.
Day 1 &3
I will complete 3 rounds for time.
- run 400m (1/4 mile) or cycle 1 mile
- 10 jump squats (modify by lifting heels up instead of jumping at the top of the squat)
- 20 deadlifts
- 30 KB or DB swings
- 40 walking lunges holding dumbbells by the side or a or broomstick overhead
I will go as fast as I can with correct form and I will record my time.
Day 2 &4
I will warm up with an 800m (1/2 mile) run or cycle 2 miles. I will do as many reps as possible with correct form.
- mountain climbers – 1 minute
- pushups – 1 minute
- burpee (without pushup) – 1 minute
- dips – 1 minute
- one arm rows – 30 sec each side
- situps – 1 minute
- repeat this 3 times
I will finish with a 1 mile run or 3 mile cycle.
BRING IT ON!
I will make an extra effort to stretch a little more than usual this week. Many times I have finished a workout, and then just run out the door without taking a few extra minutes to stretch. Does this sound familiar? Do you neglect your stretching? I love yoga! What kinds of stretches do you do?
Disclaimer – This blog is written and managed by me. These are my own personal opinions and experiences. I am not a doctor. Consult your own doctor before beginning a new fitness or nutrition program.
Last week’s WOW was a blast and now it is in the past. It is time to kick things up a notch. I am so motivated and committed to this challenge. It can be a good thing to reward yourself when you reach a goal, so I might just do that. After I complete this challenge I will reward myself with some Lululemon workout clothes that I have been dreaming about:) Now on to the WOW#3.
Day 1 & 3
I will warm up with an 800m (1/2 mile) run or cycle 2 miles
I will do 5 exercises for 1 minute each (one after the other) and then rest for 1 whole minute. I will repeat this 2 more times. I will finish with another 800m (1/2 mile) run or cycle 2 miles. These are the exercises.
- sumo dead lift with high pull – 1 minute
- push press – 1 minute
- situps – 1 minute
- alternating bent rows – 1 minute
- jump rope – 1 minute
I will use dumbbells and my 20 lb bar.
Day 2 & 4
I will do 4 rounds for time so I will go as fast as I can with correct form and record my time when I am finished. I will do these 5 exercises.
- run 400m (1/4 mile) or cycle 1 mile
- 20 pushups
- 20 reverse lunges with bicep curl
- 20 dips
- 20 overhead squats (use broomstick or very light weight – beginners use no weight)
Just for kicks and giggles I will do a sprint challenge one day this week (on a day other than a WOW day). This is what I will do.
- 1 minute sprint/1 minute recovery (slow down or walk)
- 2 minute sprint/2 minute recovery
- 3 minute sprint/3 minute recovery
I will do 3 rounds of this running circuit. Giggle!
Okay, I am pumped up about this WOW. I will demo exercises over on my YouTube channel so go to www.youtube.com and search me at nthefitzone.
I can picture my Lulu’s now. What are your fitness goals? What would you reward yourself with ?
Disclaimer: This blog is written by me about my own opinions and experiences. I am not a doctor. Consult your own doctor before beginning any exercise or nutrition program.
Hi. This is an update of my progress in The Workout Warrior Challenge. I can tell a difference already in my strength. My legs are firmer and it is only the second week. I have heard from a few of you that have also have experienced positive results, so keep it up! Make sure you comment and let me know how you are doing.
WOW#2 started great. I did 6 rounds in the 20 minutes for the day 1 workout. My goal for day 3 is to increase my weight(I used a 15 lb KB) for the sumo squats. My goal for Thursday is 7 rounds in 20 minutes using a 25 lb DB for the sumo squats.
I did Day 2 yesterday. Runs with Tabatas! My total time was 18:39 with the 800m run. I felt good. I modified one round on the lunge jumps. I know I can go faster on my runs and I will lower my time when I do this workout again on Friday.
Today I will be Sweating Pink! Every Wednesday for the rest of October I will wear pink to raise awareness for breast cancer. Join in and put on your pink (boys too:) and Sweat Pink during your workout. I always try to think about the challenges that many people with cancer face on a daily basis. I look at how strong they are and it inspires me to push and work hard to do the best that I can and be the best I can every day. I have so much to be thankful for.
A friend challenged me to do these handstand touches to see how many I could do. It is harder than it looks. I completed 30. I will practice on that. I got in handstand (not a very good one though) and alternated taps on my abdomen.
I was just goofing off attempting eight angle pose. I have not attempted this arm balance in a while. It needs a little polishing but not bad.
Well it has been a great week so far. I hope your week is going well. Let me know how your workouts are going. Did any of you do the stir fry?
How about a quick challenge? How many burpees (without the pushup) can you do in 1 minute? Get it done! I want to know your number. Remember sweat everyday and love it!
Last week was a busy week with the fit test, the first workouts etc… It motivated and inspired me to hear that some of you are following along. I am excited for week #2. This is my workout for WOW#2
First I will warm up with a 400m run (1/4 mile) or cycle 1 mile. I will set my timer for 20 minutes. In the 20 minutes I will do AMRAP (as many rounds as possible) of the following exercises and reps:
- 10 burpees without the pushups
- 15 pushups
- 20 plank side toe taps
- 25 scissor abs
- 30 sumo squats
I will do AMRAP within that 20 minutes. I will write down how many rounds I did. I will finish with a 400m run (1/4 mile) or cycle 1 mile.
I will be doing Tabata intervals meaning each exercise will be done as hard as I can for 20 seconds and then I will rest for 10 seconds and repeating. You will need a timer or a clock with second hand that is easy to see. A full Tabata is only 4 minutes but it is high intensity. I will do 2 Tabatas for a total of 8 minutes with 4 different exercises. I will also time myself and record the time it took me to finish with the warm up and the finish run.
I will warm up with an 800m run (1/2 mile) or cycle 2 miles. I have my timer ready for 20 seconds work 10 second rest intervals. I will do each exercise 4 times 20 seconds work 10 seconds rest then move to the next exercise.
- Mountain climbers – 4 times
- Kettlebell (KB) swing or Dumbbell (DB) swing – 4 times
- Plank spider knees – 4 times
- Lunge jumps or reverse lunge for the beginner – 4 times
I will finish this with an 800m run (1/2 mile) or cycle 2 miles.
Day 3 -repeat day 1
Day 4 – repeat day 2
Go to my youtube channel to view video of the workouts. Go to www.youtube.com and search nthefitzone. Video demos are labeled WOW#2. These are my first videos. Future videos will get better I promise:)
I will record my times, reps, exercises etc… Anything to help me keep track of my progress. I WILL SWEAT AND I WILL LOVE IT!
Are you ready for a new week of challenges? If you are following along, I love reading your comments, seeing your workout pics, etc. ARE YOU GOING TO SWEAT AND LOVE IT?
SUPERHERO PLANK CHALLENGE – I did this the other day to see how long I could hold it. This exercise challenge requires strength and mental focus. One side I did 35 seconds, the other 40 seconds.
Forearm plank lifting opposite arm/opposite leg and holding for as long as I can. The Supermodel in the background was not impressed:)
Disclaimer-This blog is written and managed by me. This blog is a journal of my experiences and my opinions. I am not a doctor. Consult your own doctor before beginning any exercise and/or nutrition program.
Hi, I did WOW day 3 yesterday. It was tough. It was a morning training WOW. I had a pretty big smoothie just before I started, mistake. I do like to eat a little something before I train but this was a bit much. Lesson learned. I felt slower and full during the whole session but I managed to push through and get it done. My time was 24:00 minutes. That was with 800m runs. I know I can do better and I will. I did increase my weight which I am proud of. Anyway, it is a new glorious day and I am ready to finish my WOW workout day 4. Excited!
Do you feel tired and cranky with no energy? Sometimes I feel tired with lack of energy from teaching and all of my own workouts, so I incorporate a whey protein shake after my workouts to help with recovery. Right now I use Muscle Milk Vanilla Whey Protein or this heavenly tasting chocolate dreamy whey protein.
Another favorite I like to whip up when I need more veges is The Green Machine. Love:)
I just blend a bunch of spinach, frozen pineapple, a little fresh squeezed lemon juice and a little spring water in my beloved NINJA blender. So refreshing and full of goodness.
So how are your WOW’s going? Are you looking forward to next week WOW’s? I will post it on Sunday.
The Supermodel Piper is showing me correct alignment in downward facing dog. She is a true yoga lover. She loves the spotlight as much as her yoga. This just makes me smile. I hope it gives you a smile or a giggle too. I love her.
It has been a great day for the challenge. I have heard updates from many of you. All of you motivate me. I did WOW day 2 and it was tough. By the third round I was definitely feeling challenged. I pushed through and felt great afterwards. Hard work will pay off. Finished the day with yoga and refueled with leftover chicken taco chili. Tonight I put it over a bed of baby kale with the Cholula Hot Sauce. Lunch yesterday was the same but over a bed of spinach. It is better leftover because the spices got married. The little nuggets below are my protein cookie recipe.
Today I also experimented with these homemade protein bars. I wanted to try these to have as a pre-workout and post-workout snack. OMG, love them. I got the recipe from this wonderful blog called Blondeponytail. Go over and check it out. I changed a couple of things. I still have not perfected it, but it was delicious. I think I put a bit too much honey, so next time I will reduce. I want to make them a little thicker too. Oh, best part I forgot to mention, they are no bake. How easy is that? This is how they are made.
- 2 cups almond butter (natural peanut butter can be used)
- 1 1/4 cup organic honey
- 2 cups whey protein (I used Muscle Milk vanilla)
- 1 cup of whole oats
In a microwave safe bowl mix nut butter with honey and heat about 90 seconds then stir. Add protein powder and oats. Stir thoroughly. Spread in a pan and refrigerate. Cut into bars. Sooo good! Next time I am going to use a little less nut butter and honey and add few more oats and maybe Grape Nuts for crunch. Dark chocolate would just take it over the moon for me. I will let you know how that goes. See how they turned out below.
So, how did your WOW day go? Who likes almond butter? I have heard some delightful things about coconut butter. I am going to try it out. Have any of you tried coconut butter?
My fitness test went well. It was wet outside so I had to be careful not to injure something. Time 11 minutes 7 seconds. My goal is to get it to 10 minutes or under.
Before fit test looking fresh
I am really motivated about this month-long challenge. I think if we stick together and keep each other motivated and support each other we will reach our goals. Challenge yourself to change. Your health is wealth.
Who did WOW day 1? How did it go? Are you eating healthy? Holla!
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.