Wednesday–half way through your work week–you’re almost there! What’s one way of helping you energize and push through your hump day? A high intensity interval workout! I always feel extremely energized and motivated after completing a good HIIT workout. This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds. Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!! Rest for 1:30 between the three cycles if needed!! Each cycle should take 9:00 minutes total with rest.
1:00 on, 0:30 rest
- Tuck Jumps
- Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
- Mountain Climbers
If this is too intense for you, feel free to scale down to a 1:1 rest, either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00. That will allow yourself more recovery time. Listen to your body, you know it best! Hope you enjoy this one! It is a burner. Embrace the burn and sweat. You’ll feel great after the suck! Plus, HIIT workouts are great fat burners 🙂 Get After it! Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂
Here is an unfamiliar topic– reverse dieting. What is that?! Reverse dieting is pretty well known with physique competitors. It is what I am currently doing now that my show has past. Everyone knows that one goes on a “diet” in order to lose body fat/weight, but what about when you have successfully lost the weight you wanted? There is a point where you need to understand that enough is enough–one cannot diet forever. It is fatiguing mentally and physically. But what comes after the diet? A rebound back to old ways? Gaining back every ounce you had lost over the past few months? This doesn’t have to be the case.
Once you are at that realistic goal weight you can then reverse diet to a higher calorie “diet” to maintain this weight or a weight close to it. Continue reading
This weeks’ workout brought to you by Matt Saeler at Real Fitness Sarasota
Complete each station/exercise for 1 minute, then rest 0:20. Move onto the next exercise on the list for the following minute. Complete all seven stations 3 times through!
- Row :60 ON / :20 OFF
- 50 ft. sled push :60 ON / :20 OFF
- Bar-Touching Burpees :60 ON / :20 OFF
- Wallballs (20/14) :60 ON / :20 OFF
- 10m sprints :60 ON / :20 OFF
- AirDyne Sprint :60 ON / :20 OFF
- 50 ft. farmer’s carry (70/55) :60 ON / :20 OFF
This was a burner! That measly twenty seconds is just enough time to make the transition to the next exercise !
If you don’t have a sled to push, push a 45 lb plate –preferably on turf or carpet. Stay low with a flat back, you’ll feel the fire in your hamstrings if you’re doing it correctly!!
I can’t believe that another week has gone by! Only three weeks shy of my first bikini competition. Progress pictures above. Reflections of this past week are:
1. I have been slacking in the posing practice part– I haven’t been wearing my heels around the house to “get comfortable” walking in them either. That may bite me in the booty later. Goal for the next three weeks is to step up my game and practice, practice, practice!
2. Picking up from last week, I tried to stay around the 1,850 calorie/day diet. I just felt tired. I took a nap EVERY day. By Thursday, it was time to work night shift, and I was a SNAIL. I was moving so sluggishly and falling asleep charting at the computer at 10 pm — only 3 hours into my 12 hour shift. I ended up eating a sticky cinnamon bun topped with candied pecans that was part of a baked good gift basket a patients’ family had brought in. It was the calories and carbohydrates my body needed— I felt rejuvenated and the rest of the shift was a breeze. YES, if I had a healthier, competition prep friendly carbohydrate (like oatmeal) I would have eaten that, but I was stuck at work with just the protein high food I brought.
I’m telling this story because I am not trying to hide the fact that I am human. Continue reading
I am often asked what I do to keep in shape. From the nurses I work with, to random people in the grocery store, to strangers in restaurants–and I always begin with mentioning crossfit.
Some people gasp when they hear that word–crossfit. These people have heard about the negative connotations that comes along with intense physical activity and believe it to be true for the whole spectrum of the sport– “Isn’t that dangerous?” “Can’t you go into kidney failure with workouts like that?” “My friend has a friend who broke both ankles doing crossfit!”
1. Crossfit is not dangerous. Saying crossfit is dangerous is the same as saying going to the gym is dangerous. There are dangers at the gym, at ANY gym–but if you are smart you will avoid them. You know when your body is very fatigued you should put the weight down, otherwise that weight you were using to shoulder press could end up hitting you on the head! Likewise, in a crossfit gym is no different– Continue reading
Different Body, Same Mint Green Phone Cover 😛 I do want to mention– Jan 2015 I WAS working out 5x/week. There has been no change in my workout frequency. It is true when they say fitness is 70% diet 30% exercise!!
Good Monday readers! I wanted to share with you my transformation–and no, the dates are completely accurate. I also want to share how I did this–no starving, no diet pills, & no cutting carbs. It doesn’t happen overnight, but you may see results quicker than you think! Once you see results there’s no stopping you! I found this quote while on “Pinterest” :
“It takes 4 weeks for you to notice a difference in your body. 8 weeks for friends and family to notice a difference. And 12 weeks for everyone else”
left picture is before crossfit. right is current may 2015 after crossfit weight training and healthy eating
I have not always been as keen into nutrition and exercise as I am today. In high school, I was a volleyball player, so I would be active about three months of the year–and that was it! I did nothing supplementary and I honestly wondered why it was so tough to get back where I left off at the start of the next season! I was so lazy– I actually opted out of gym class the days we had to test our mile run!
At this time I was vegetarian, was not supplementing my protein at all, surviving off of pasta, rice, and cheese pizza. My performance at volleyball was just mediocre at best and I tired really easy. If only I knew then what I do now, I may have had the opportunity to be a great player. Continue reading