Day 8

Monday Night Workout

Check out this video on YouTube:

http://www.youtube.com/watch?v=69ol43VYgr8&feature=youtube_gdata_player

Sent from my iPhone

Just do it

Saturday Workout

Lennox and I went on a run today!  I took some peppermint oil before and I was amazed at how easy the run was for me.  Researchers say that peppermint oil increases oxygen intake by up to 30%...amazing!

Day 6

Friday Night

I was rushed today so I repeated Thursday's workout!  Yay!

Day 5

Get off your bum

Day 4

I'm already feeling leaner after stopping sugars and junky snacks for only 4 days!  Yay!  I am looking forward to a treat on Sunday though...I'm dreaming of icecream right now!

Thursday night

My legs are killing from yesterday, so today's workout is going to be much easier.

13 minutes
10/50 Intervals

1.Toe taps (my favorite to keep the heart rate up)
2. On all fours extend right arm and left leg and hold.
3. Same position - bringing elbow to knee and extend, repeat.
4. Switch sides - left arm, right leg and hold
5. Same position - bringing elbow to knee and extend, repeat.
6. Standing leg lifts - balance on wall keep standing straight, lift right leg and lower to cross to front of body.
7. Other side
8. Triangle push-ups.
9. Tricep dips
10. Regular push-ups
11. Tricep dips
12. Right side plank on hand
13. Left side plank on hand

Lavender Lemonade Scrub

I just had to share, it's so delicious...

Perfect for dry winter skin.  Rub on lips for instant moisture and exfoliation, then lick off, mmmm!

Rub on dry cuticles.  Lemon is great for the strengthening the nails.
Use on the feet or whole body!  Yum!

1.5 tablespoons sugar
10 drops fractionated coconut oil
4 drops lemon oil
3 drops lavender oil

Find the ingredients here

I'm at the gym!

Today I made it to the gym - yay!  So my workout was longer and included weights!  LOVE!


25 minutes
10/50 Intervals

1. High toe taps on bench
2. Squats with barbell
3.Squat/upright row - squat and touch weights to right side, stand up with upright row, switch sides
4. High toe taps on bench
5. Chest press w/leg lifts - start with arms and legs up, then lower legs and arms together and bring up together
6. V-ups
7. Lunges with front and side raise
8. Other side
9. Squats with barbell
10. High toe taps
11. Bent over rows
12. Other side
13. Calf raises
14. Tricep Dips
15. Squats with barbell
16. Dead lifts to shoulder press
17. Plank lifting leg, alternating
18. High toe taps
19. Dead lifts to shoulder press
20. Concentration curls
21. Other side
22. V-ups
23. Squats with barbell
24. High toe taps
25. Dead lifts

Day 3

2 eggs, 2 sausages and grapefruit juice

Pistachios

Quesadilla w/whole wheat tortilla, pinto beans, spinach, corn, sour cream and salsa w/carrot juice.

Chicken enchilada, green peppers, pickles and salad with tomatoes

Yummy strawberries

Day 2

2 eggs, 2 slices bacon w/sour cream

Mmm, pistachios as an after workout snack

Spinach, corn, roast beef and turkey with quinoa crisps, strawberries and carrot juice

Last night of leftovers

Cranberry Carrot Oat Bar

Edamame

This one is for you DAD!

Get the interval timer app on your iPad and let's do it!  (See previous post for link.)

13 minutes
10/50  intervals

1. Toe taps (your steps outside the front door are perfect for this) - keeping good posture, core engaged and really get your arms pumping as if you were sprinting.
2. Switch lunges
3. Push-ups -keep good form.
4. Squat jumps - these will kill, if you need to just do squats.  Land lightly keeping needs slightly bent.  Weight in the heels after landing, not letting your knees go over your ankles.
5. Elbow to hands plank - starting out on your elbows in a nice plank with core engaged body in a straight line, push up to your hand and lower back to elbows, repeat.
6. Jumping jacks
7. Tricep dips - shoulders down and back, keeping body close to whatever you are resting your hands on.  With legs straight out is hardest, knees bent is easier.
8. Switch lunges
9. Push-up with spider knee - Complete push-up then bring right knee as close as you can to your right elbow, then on left side, that is one rep, then repeat.
10. Toe taps
11. Side plank on elbow - keeping body in straight line with hips high
12. Other side
13. Squat jumps

Hooray!  You did it!  Let me know how you did!  Love you!

Vegan Cranberry Carrot Oat Bars

Here is a yummy recipe for a great snack full of fiber and rich in vitamin A and protein (if you add the nuts).

Preheat oven to 375.  Line a 9 inch square baking dish with parchment paper and lightly brush or spray with oil.

Stir together:

1/4 cup applesauce
1/2 cup honey or agave nectar
1 tablespoon lemon juice
2 tablespoons oil

Combine in separate bowl:

1 cup oats
1/4 cup chopped pecans or walnuts (optional)
1/2 cup all-purpose flour
1/3 cup whole-wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1 cup shredded carrots
1/4 cup finely chopped dried cranberries

Add applesauce mixture to oat mixture and stir until combined.  Spread into pan on top of parchment paper.  Bake for 20 minutes or until golden brown on top.

Day 1

I've always been good at keeping a food journal, but I'd like to take it one step further since I still manage to end up eating more goodies than I should be.  I'll be posting photos of my meals for the day everyday.  My goal is to make it 30 days without junk and the reward - a new pair of Lululemon pants.  Yay!

I challenge you to try the same - get a buddy to do it with you and snap photos on your phone and text them to your buddy when you eat.  That way you won't stray from your diet.

Here are my meals for today:

Breakfast - Strawberry, Mango, Papaya, Pineapple, Blueberry Smoothie (no sugar), 2 Eggs and 2 Sausages

Lunch - Spinach w/Corn, Brussel Sprouts,Turkey Bacon, Strawberries and Quinoa crisps with Guacamole and Carrot Juice

Vegan Carrot Oat Cranberry Bar

Turkey, Stuffing, Mashed Potatoes, Yams and Green Bean Cassarole (didn't eat the brussel sprouts too stuffed)*

Grapes and Quinoa Crisps

*Usually dinner is whatever grandma wants.  I keep my breakfast and lunch clean so I can eat with grandma at dinner.

9B2RJQCG2HN9

Tighten my tushie

Here's the workout:
10/50 Intervals

1. Run the stairs
2. Prone hip extension (lying over a chair or bench, hips resting on chair, engage abs and lift legs to as high as comfortable and hold then repeat)
3. Squat jumps
4. Facedown hip external rotation (bend right leg, knee pointed out, resting on floor, place foot on the back of opposite knee, keeping both hips on floor lift knee a few inches and lower, repeat)
5. Other leg
6. Run the stairs
7. Wall squat - back up against wall lower to squat position and hold
8. Lunges with high kick - left leg
9. Lunges with high kick - right leg
10. Glute bridge march - on back with knees bent, feet on floor, raise hips to bridge position, engage core and lift left leg bringing knee to chest, lower and repeat on other leg alternating
11. Squat jumps
12.  Single leg plank - plank position, lift and lower leg, alternating
13. Run the stairs

Discipline or regret

Why 13?

Why 13?  Because 13 is my lucky number - it's this hottie's birthday!  (This hottie happens to be my husband)! Love you Joe! Beijos!

I feel like twisting

Some Sundays my mom takes the little one to church with her so I can have a few hours to myself.  So, I'm gonna get my 13 in now.  Remember to keep good posture, shoulders down and back core engaged.  Push it and don't get lazy, it's only 50 seconds each exercise!

10/50 Intervals
1. Run the stairs (or high knees if you don't have any)
2. Switch lunge with weight and twist.
3. V twist - sitting in a V, legs up, twist and tap weight to floor
4. Squat with weight tapping to floor alternating sides
5. Standing obliques alternating, bending at side, lowering and lifting weight to knee
6. 10 mountain climbers/5 push ups
7. Sumo squat with weights, lifting heel on right
8. Sumo squat with weights, lifting heel on left
9. Toe taps
10. Tricep dips - shoulders down and back, core engaged visualize your jiggle waving goodbye to you.
11. Curtsy lunges with weights and twist
12. Burpee with push up
13. Plank with spider knees

Good job!

Do it for you

Interval Timer

This is the interval timer I use on my iPhone.  It's a free app that is easy to set and I can still use Pandora while the app is running for my tunes.  I set all the intervals to 50 seconds and the rest time to 10 seconds. :)

http://itunes.apple.com/us/app/interval-fitness-timer/id395652793?mt=8

Saturday Night Core

Workout for tonight is strictly core.  Keeping belly button drawn inward - visualizing your abs getting stronger and leaner.
13 minutes. Set your interval timer to 10/50.

1. Toe taps
2. Star abs (laying down face up, arms and legs spread into a star position, lift to touch opposite arm to opposite leg and switch)
3. Plank on elbows inching forward and back
4. Side plank (keeping body straight and hips high)
5. Side plank other side
6. Leg lifts (laying down face up, lower and lift legs keeping lower back on floor)
7. Bicycle crunches (really reaching with legs and lifting shoulder high as possible off the floor)
8. Swimming (laying face down arch into bow and flutter arms and legs lifting as high as possible)
9. On hands and knees - extend right arm and left leg, engage core and hold
10. Same position - moving extended leg towards shoulder and back to starting point
11. On hands and knees other side - extend left arm and right leg, engage core and hold
12. Same position - moving extended leg towards shoulder and back to starting point
13. Crunches - slowly hands at side, knees bent, engage core and lift one vertebrae at a time, lower down the same way

Visualize what you want...

You think you are busy?

I like that sh*t

Friday Night Garage Workout

Today I need a workout more than ever. I counted to 10 too many times and I felt like I used a whole bottle of lavender oil just to keep my cool. LB didn't nap today and oh boy was he a handful. I don't understand those people who say they don't have time to workout...I don't have enough tolerance or mental health to NOT workout. I'm in a bad mood - but just one workout away from a good mood.

Here is the workout for tonight:

13 minutes
I'm doing this in my garage, it makes me feel like I'm outta the house.  Haha.
See, no excuses.

10/50 intervals
1. Sprint/Forward and Back
2. Side to side shuffle (get low)
3. Lunge with high kick - switch legs half way thru
4. Elevated push up with spider legs
5. V-ups (right/center/left)
6. Squat Jumps
7. Side plank leg lifts (right)
8. Side plank leg lifts (left)
9. High knees
10. 10 Mountain Climbers/roll over/on all fours - 10 leg kicks
11. Toe taps
12. Elbow to Hands plank
13. Dips
............................................
Just finished round one. Ouch! Only because I said I might, I'm gonna do it again! After a water break that is.

Round two complete! WOW! I feel SO much better now!