Fitness Fellowship- Day 3

Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

Alternate 1 min jump jack, 1 min stairs, 1 min excersise

1. Chair dips
2. Russian twists
3. Chest fly on the ball
4. V abs
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Miliary press
10. Sit ups

Nutrition Tip:

It is as easy as 1-2-3!

A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs

You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).

Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html

Quote of the day:

"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".

Fitness Fellowship- Day 2

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

30 min continuous:

100 jump ropes- reversing arm direction at 50
20 bent over row (10 each arm)
15 push ups
5 chin up (palms facing towards you)
10 tricep extensions
20 box jumps
20 one leg straight leg dead lift (10 each leg)
10 military press
1 min plank
25 mountain climbers

Nutrition tip:

http://caloriecount.about.com/cc/calories-goal.php

Here is a website to show you how many calories to eat daily. Be realistic with your ideal weight and don't put an end date in and it will give you a date you should get to your weight by eating that number of calories.

http://www.livestrong.com/article/536160-can-eating-too-few-calories-prevent-weight-loss/

      This is an article talking about making sure you eat the appropriate amount of calories daily. Eating too few calories is never my problem, haha, but eating 500 calories a day to lose the weight is not the way to do it. We want to lose this weight the healthy way and fad diets or starving yourself is NOT SUSTAINABLE. It is about a lifestyle change, not a lose weight and then gain it back program.

Quote of the day:
"Strive for progress, not perfection"

Fitness Fellowship- Day 1

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI using http://www.nhlbisupport.com/bmi/


Weekly tip/sticky note to put up on your wall:

Thank God for my..." (fill in the blank with your favorite body part)
        -This is so that every time you look in the mirror you don't focus on the negative, but instead love the body God gave you and vow/commit from this day forward to take care of it :)

Tip:

Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/

Nutrition:

Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.

Verse/Quote for the entire class:

"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3

Workout 42- Run and 30 min (approx) Circuit

RUN: 20 min (I am going to be running a lot more days in a row because I am taking advantage of the fact that I can still run in this first trimester, I am sure soon it will become more challeging, so I will have to go to biking (until that gets too tough) and then swimming...so, if you want to replace running with some other form of cardio- feel free)

CIRCUIT:
3 X (with minimal rest between exercises)

15 straight leg deadlift with bar
30 bi curls with bar
10 thrusters
15 chair dips
20 mountain climbers (each foot)
1 min front plank
12 kettle bell (or dumbell) swings
10 step ups (each leg) holding dumbells

Back in business....confessions to make!

So, I go my new computer, which is awesome, so I am back in biz with the blog, but I got a confession to make.  It is getting harder and harder to motivate myself to keep at the same pace I was before now in my first trimester. I come home from work either starving or hungry and once you eat, tough to go workout after dinner. If I nap- game over for sure. I also was sick last week, so I really couldn't workout much and when you get in the groove of not working out, hard to get back in. So I need support ladies! Any shouts of encouragement from anyone who reads this would be helpful :)

So...I just got back from dinner and I am going for a run. I just gott get back out there.

RUN: 2.5 miles

And then I plan on coming home and doing a little bit of STRENGTH....3 X 5 pull ups, 20 push ups, 30 sit ups and 50 air squats

No blogging this week-use archived posts-computer on fritz

My computer is down, so hopefully I will be back up and blogging soon, but instead of bugging my husband everyday to use his computer, I figured I would take a week off from blogging. Maybe you could re-attack some of your favorite workouts you used previously and see if you can improve upon your performance. Have a good week!

Tip for the week: LISTEN TO YOUR BODY!!! I have really had to focus on that being pregnant with my first. This can go for everyone though....if your body is telling you it hurts (in a bad way), then stop! I have had to pay a lot more attention to my heart rate, so less interval training for me and more long cardio events. If I am lifting and feel my heart about to pound out of my chest, I call it a day. I will definitely say though, that I have SO much more energy on days I workout, especially in the first trimester when you always seem tired. I am not using this pregnancy as an excuse to eat whatever I want or get lazy and fat, because I know it will take me too long after the baby comes out to bounce back and it will make for a lot tougher 9 months.

Workout 41-Cardio Day

Long run, bike or swim

I ran just over 5 miles...love being outside and enjoying the beautiful weather!