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Post Vacation 21 Day Shape Up

Hi all,

I have just returned from a relaxing and indulging vacation. Before I left I was on a 6 week strength and muscle-building program that went great. I had planned on running during my time away but before I left I pulled something in my lower leg from doing sprints so I decided to do a little walking and recovering. It went great but I also over indulged with a few goodies. I do not feel guilty about my indulgences because I was on vacation enjoying myself and having a great time. However, the results of that are me feeling tired, sluggish, less motivated. So enter a new program.

I love the http://www.bodybuilding.com website because it is full of free workout programs and great information overall. I found a program I am going to be doing over the next 21 days. It is called The Bizzy Diet 21 Day Fitness Plan. It is designed for the busy persons lifestyle with a focus on strength and muscle-building which I want to continue and also on fat loss. It incorporates Hiit (high intensity interval training), which I love, at the beginning and the middle of the workout. I like this because you get the strength and cardio in one workout. Perfect for me. Below is the link for an overview of what it is all about. Check it out if you may be interested too. I will be posting about my progress over the next 21 days. The great thing about this program, is that it can be done at home too. You do not have to have a gym membership, just dumbbells and a great attitude. Time to get Bizzy 🙂

 

*Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or nutrition program.

 

 

Burpee Day!

Hi all, happy it is Friday. Today’s challenge is going to be quick and intense. If you have no time for a long workout, no worries, this will be just the thing to get you going in just 5 minutes.

#FitIn5 Day 12

BURPEES! Woo Hoo!

1 minute of burpees ( modify by taking the jump out and step back)

1 minute walking lunges or walking high kicks

Alternate between the two exercises which will give you 3 minutes of burpees and 2 minutes of walking lunges/kicks. Below is a video of the burpee 🙂

You may have noticed there was no challenge yesterday. We will call it a rest day. Hope your weekend is great and let me know how this burpee day goes for you. Don’t forget to check in with me here, on IG, twitter or facebook.

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Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Top 2 Favorite Fat Busting Exercises – The Burpee and The Tire Flip

Hello World,

Fun times were had over the weekend. The Supermodel turned 1-year-old. We celebrated with a little mini meatloaf cake. She loved us singing Happy Birthday to her. We watched her enjoy her meatloaf as we enjoyed my Mega Vege Pizza. It has been 13 days of no meat consumption by the humans around here. The little experiment is going well. We do enjoy vegetarian meals, however, I am finding that for myself I tend to have eaten too many carbs during this experiment. I think I have been around the house too much where I tend to eat mindlessly and since I am not eating meat I am going for the not so great carbs instead. I cannot speak for the husband, but I am excited for Saturday to arrive. I will complete this experiment but then I will be back to one night a week steak night, chicken a couple of times a week, and our usual fish etc..However, I will be very selective on where the meat comes from. I think it is important to research and find the best quality foods. My goal now will be to buy quality grass-fed beef and organic chicken. I am not a fan of pork, deli meats, hot dogs, or any processed meat stuff anyway so that will not be a problem.

Now on to my top 2 favorite exercises right now.

  • The Burpee – this is one of my favorite exercises because it is an exercise that works the entire body at once which burns lots of calories. Lots of muscles are worked during this exercise so it is time efficient. Burpee training improves the anaerobic system and increases the metabolic rate (this is great if your goal is weight management). I will be doing a Burpee Challenge tomorrow. I will see how many burpees I can do in 1 minute. I will post it and I challenge you to find your max Burpee or beat mine 🙂
  • The Tire Flip – this is one of my new favorites because it is fun, works the cardiovascular system, plenty of muscles are involved so calorie burn is high, and it is time efficient. Bootcamp style workouts include this exercise. I have a little competition going on with the husband. Last night we flipped the tire 40 times. His time was 1:09 my best time was 1:19. I will beat his time.

Below is my little demo of The Burpee. I will video my Burpee Challenge tomorrow. Who wants to bust some fat and accept my challenge?

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