3 minute buy in of Burpees
1 minute each of ~
- Crab
- bicycle
- T-up alternate
- Plank wall touch
- Mountain climber
- Wall Squat
- Wall Squat
- Mtn Climber
- Plank Wall Touch
- T-up alt
- Bicycle
- Crab
Friday, August 10, 2012
Pyramid Workout
5 minute bodyweight only workout
3 minute buy in of Burpees
1 minute each of ~
3 minute buy in of Burpees
1 minute each of ~
4 Week Workout Program
Ok Hermana, this one is for you ~ Get your gymboss ready
4 WEEK WORKOUT PROGRAM
WEEK 1
Monday - Repeat this circuit 3x
Run on Treadmill our outside - repeat this circuit 3x
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest
WEEK 2
Monday - Repeat this circuit 3x
4 WEEK WORKOUT PROGRAM
WEEK 1
Monday - Repeat this circuit 3x
- Mountain Climbers (20 sec)
- Burpees (20 sec)
- Prison Squats (20 sec)
- Regular Push Ups (20 sec)
- Rest 30 seconds
Run on Treadmill our outside - repeat this circuit 3x
- 1 minute at max speed (8 mph) or High intensity
- 2 minutes at moderate speed (5 mph)
- 5 minutes at slow pace/walk (2 mph)
- rest 30 seconds
If doing this in your home, you can do this circuit 3x:
- 1 minute jump knee tucks
- 2 minutes high knees
- 5 minutes jog in place
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest
WEEK 2
Monday - Repeat this circuit 3x
- Plank (20 sec)
- Squat Hold (20 sec)
- Explosive Push Ups (20 sec)
- Ball Pass Crunches (20 sec)
- Rest 30 seconds
- Hook - Upper Cut - Front Kick (20 sec)
- High Power Jumps (20 sec)
- rest 30 seconds
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest
WEEK 3
Monday - Repeat this circuit 3x
- Dreya Roll (20 sec)
- Side Plank Left (20 sec)
- Side Plank Right (20 sec)
- Crunches on Ball (20 sec)
- Diamond Push Ups (20 sec)
- Rest 30 seconds
- Power Jacks (20 sec)
- High Knees (20 sec)
- rest 30 seconds
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest
WEEK 4
Monday - Repeat this circuit 3x
- Jack Knife on Ball (20 sec)
- Plank on Ball (20 sec)
- Spiderman Push Up (20 sec)
- Crunchy Frog(20 sec)
- Rest 30 seconds
- Squat Jumps (20 sec)
- Jump Rope (20 sec)
- rest 30 seconds
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday - active rest
Thursday, August 9, 2012
Before and After
In 2002 we took a vacation to Disney World. After we got home, we watched a video of our adventure, at which time I experienced my first smack in the face of "Oh my gosh, is that what I LOOK LIKE!?! oh no..."
"Please tell me that is not what I look like, cause that person in that video is not who I see in the mirror... is that what everyone else sees? That is NOT me..."
Having babies has definitely been the main factor in me realizing I didn't know how to be healthy. And I needed to figure it out pronto, cause I did not want to look like that person in the vacation video.
I seriously didn't know how to be healthy. After my 3rd child was born, my lack of knowledge was becoming very evident in my face and body.
With the first 3 babies I had just continued my high school and newlywed way of diet and exercise which basically was eat fat-free food as much as I wanted (like fat free fig newtons, pretzels, and redvine licorice, yeah - I was clueless) and go jogging now and then if I ate fattening chocolate. I was a size 12 all through high school and was happy when I got back to size 12 after the first 2 babies.
After baby 3, I read Marilu Henner's book Total Health Makeover that taught me how to eat, and it was a way that really worked for me. I exercised the Body for Life way, and experienced a total paradigm shift and was amazed with myself when I reached a size 6. As a teenager I had labeled myself "I am a big boned soccer player, I am size 12, that's who I am." I was totally on the ball after that and with babies 4 and 5 (top weight pregnant with 4 was 164, with #5 was 167
After my 8th, I got to size 4/6 again - no full body shot but think my face here shows that I'm figuring it out and working at it.
In summer 2015 I had my 10th. We spent about 4 months of that pregnancy in Brazil. I got up to 190 this last pregnancy. Baby was 8.1. He's almost 3 months old and I weigh 157 now and am slowly getting it off - slow and steady. I've been eating super healthy the past month but baby doesn't like my skim milk much so he's not nursing much.
As the cute kids kept coming, I tried out different things - gym membership, Pilates, Spinning class, a half marathon, P90X, Kristi Approved/Live the Live, Insanity ~ I was always in search of a workout program that would work as a lifestyle for me as busy mom.
I enjoy Zuzka workouts that I can do at home and usually do some modified version of those now. Keeping my workouts to about 20 minutes and eating healthy to clear my clog.
Update July 2019 - My little Peter, baby 12, is almost 6 months old. He is so lovely. I am 146 right now, which is the new low I hit this past week. I'm just off a month of no sugar, had some birthday cake and vegan ice cream last week though. I'm aiming for a mostly non-sugar and non-processed food lifestyle.
Update April 2020 - I'm still in the 140s. I actually got to 140.0 in October, but I have not been able to get below that into the 130s. I was 142-146 this week. Last week I was 143-149. Peter is still nursing. Is my body holding onto the weight cause of the stress of not sleeping through the night and still nursing? Maybe. We are getting family pictures taken next Thursday. Hope to work off some of it this week, I've increased to 3 miles 3x a week instead of 2 miles.
"Please tell me that is not what I look like, cause that person in that video is not who I see in the mirror... is that what everyone else sees? That is NOT me..."
Having babies has definitely been the main factor in me realizing I didn't know how to be healthy. And I needed to figure it out pronto, cause I did not want to look like that person in the vacation video.I seriously didn't know how to be healthy. After my 3rd child was born, my lack of knowledge was becoming very evident in my face and body.
With the first 3 babies I had just continued my high school and newlywed way of diet and exercise which basically was eat fat-free food as much as I wanted (like fat free fig newtons, pretzels, and redvine licorice, yeah - I was clueless) and go jogging now and then if I ate fattening chocolate. I was a size 12 all through high school and was happy when I got back to size 12 after the first 2 babies.After baby 3, I read Marilu Henner's book Total Health Makeover that taught me how to eat, and it was a way that really worked for me. I exercised the Body for Life way, and experienced a total paradigm shift and was amazed with myself when I reached a size 6. As a teenager I had labeled myself "I am a big boned soccer player, I am size 12, that's who I am." I was totally on the ball after that and with babies 4 and 5 (top weight pregnant with 4 was 164, with #5 was 167
After my 8th, I got to size 4/6 again - no full body shot but think my face here shows that I'm figuring it out and working at it.
As the cute kids kept coming, I tried out different things - gym membership, Pilates, Spinning class, a half marathon, P90X, Kristi Approved/Live the Live, Insanity ~ I was always in search of a workout program that would work as a lifestyle for me as busy mom.
I enjoy Zuzka workouts that I can do at home and usually do some modified version of those now. Keeping my workouts to about 20 minutes and eating healthy to clear my clog.Update July 2019 - My little Peter, baby 12, is almost 6 months old. He is so lovely. I am 146 right now, which is the new low I hit this past week. I'm just off a month of no sugar, had some birthday cake and vegan ice cream last week though. I'm aiming for a mostly non-sugar and non-processed food lifestyle.
Update April 2020 - I'm still in the 140s. I actually got to 140.0 in October, but I have not been able to get below that into the 130s. I was 142-146 this week. Last week I was 143-149. Peter is still nursing. Is my body holding onto the weight cause of the stress of not sleeping through the night and still nursing? Maybe. We are getting family pictures taken next Thursday. Hope to work off some of it this week, I've increased to 3 miles 3x a week instead of 2 miles.
Tuesday, August 7, 2012
Tiff's 250 & Planks
Instead of doing 12 minutes of planks Mon/Wed/Fri, I'm doing 6 minutes each day. Did center and reverse planks yesterday, each 1x for 3 minutes. Today I did left and right side planks 1x for 3 minutes each, (those are killer.)
Then I did this workout creation by yours truly:
This is how my reps went (if this makes sense ~ I just did as much as I could of an exercise then did whichever different one until I completed 50 of each)
1) 25 Half burpees
2) 10 Divebombers
3) 25 Jump Lunges
4) 10 Divebombers
5) 25 Deadlifts
6) 25 Plank Wall Touch
7) 25 Jump Lunges (done)
8) 10 Divebombers
9) 25 Deadlifts (all done)
10) 10 Divebombers
11) 25 Plank Wall Touch (done!)
12) 25 Half Burpees (done!)
13) 10 Divebombers (ALL done!!!)
Then I did this workout creation by yours truly:
- 50 Half Burpees
- 50 Deadlifts w/two 30 lb dumbbells
- 50 Divebombers
- 50 Plank wall Touch (1 rep = touch wall 2x, once with each hand)
- 50 Jump Lunges
This is how my reps went (if this makes sense ~ I just did as much as I could of an exercise then did whichever different one until I completed 50 of each)
1) 25 Half burpees
2) 10 Divebombers
3) 25 Jump Lunges
4) 10 Divebombers
5) 25 Deadlifts
6) 25 Plank Wall Touch
7) 25 Jump Lunges (done)
8) 10 Divebombers
9) 25 Deadlifts (all done)
10) 10 Divebombers
11) 25 Plank Wall Touch (done!)
12) 25 Half Burpees (done!)
13) 10 Divebombers (ALL done!!!)
Monday, August 6, 2012
130 LB Hurdle
I am pleased to announce that I broke through the 130 lb barrier yesterday, I weighed in at 129.6! This is a great place to be. Also impressed with myself that I got here after a week of vacation. Of course I was sick with some nasty bug that cleansed out my digestive system very well, so that probably contributed. ...plus yesterday I participated in my church's monthly 1st Sunday of the month fast, so I'm sure not eating for 24 hours helped too, but still... Woohoo!!
I'm committed to being fit, I love it.
I'm committed to being fit, I love it.Saturday, August 4, 2012
ZWOW #28 - Bodyweight Bombshell
Love love love these workouts - intense, quick, and effective!
I was just here at my computer watching this video and writing it down so I could go do it, then Zuzka started and even though I was here barefoot and in my pj pants, I tried out each one and could do them okay, so I did it too with her. I just followed along with whatever she was doing - I could do the dragon kicks faster but was slower on the reptile push ups, so I'd get ahead and keep going, or keep going to try and catch up. I did 3 rounds. :)
10 minute AMRAP
(As many Rounds as Possible in 10 minutes)
1 round =
I was just here at my computer watching this video and writing it down so I could go do it, then Zuzka started and even though I was here barefoot and in my pj pants, I tried out each one and could do them okay, so I did it too with her. I just followed along with whatever she was doing - I could do the dragon kicks faster but was slower on the reptile push ups, so I'd get ahead and keep going, or keep going to try and catch up. I did 3 rounds. :)
10 minute AMRAP
(As many Rounds as Possible in 10 minutes)
1 round =
- 20 Dragon Lunge Kicks - 10 reps each leg
- 20 Alternate Jump Lunges
- 15 Pike Jumps (like a Mule Kick with a Jump Squat)
- 10 Reptile Push Ups (right knee, left knee, & push up)
Go do it RIGHT NOW!
Diet Tips
I'd say the #1 key to keeping diet on track is ENVIRONMENT! You've got to create the right environment in your home/office if you want to lose weight (which is why I took a small sample of the delicious chocolate brownies at Costco today but did not buy the container dozens of them, or I would have eaten them all). In my own words, here's great advice from Dr. Phil's book The Ultimate Weight Loss Solution
It's not about motivation or will power - you've got to create the right environment for yourself or you will not succeed. Make a Plan! Dr. Phil gives this example in his book: Imagine if you were traveling on a plane and the pilot suddenly passed out and YOU were the one who had to land the plane safely or you and everyone would die. You would be HIGHLY motivated and have a lot of will to want to land that plane, right? Yes. But without the proper skills and knowledge, that "will power" isn't going to get you there and you are going to crash and burn.
Same thing with diet.
You've got to have the skills and knowledge to succeed. One of those keys is ENVIRONMENT. You've got to have the right environment at home. Buy vegetables and buy fruit, buy healthy food and DON'T BUY THE JUNK food or things that you know you crave or are a weakness for you. I can resist the foods on the grocery shelf when I'm shopping much more than I can if it's in my pantry, so don't put it in your pantry!
Which brings us to tip #2 - Earlier this year while watching Biggest Loser (the kids and I kinda like that show) the nutritionist took them to the grocery store and told them all this:
When you go shopping, pretend your cart is your stomach. You want to fill it up first with fresh produce, your veggies and fruit, so put those in your cart first, then your proteins and healthy oils, and last the carbs.
...or pretend your basket is your stomach - if you're not feeding a big family like me :)
That tip has totally helped me to stay on target when I go grocery shopping so I don't make things harder for myself here at home. Fill it with the produce first! Before I'd wait till the end to do that cause I don't want to squish the tomatoes or grapes, but that let me to overloading on unnecessary stuff - better to get the essential veggies and fruit first and really load up on them.
Let's get that fat off. And remember, it's possible to get there with Z's intense 10-15 minute workouts, because Abs are 70% diet, 30% Exercise (or gym or whatever you do to keep your heart healthy):
I'm back to my pre-baby body (baby #8 thank you! No excuses for you mothers!) but I still need to get down to my all time most fit ever, still have 5-8 lbs to go to reach that goal and I'm going to go get it, this is my year!
It's not about motivation or will power - you've got to create the right environment for yourself or you will not succeed. Make a Plan! Dr. Phil gives this example in his book: Imagine if you were traveling on a plane and the pilot suddenly passed out and YOU were the one who had to land the plane safely or you and everyone would die. You would be HIGHLY motivated and have a lot of will to want to land that plane, right? Yes. But without the proper skills and knowledge, that "will power" isn't going to get you there and you are going to crash and burn.
Same thing with diet.
You've got to have the skills and knowledge to succeed. One of those keys is ENVIRONMENT. You've got to have the right environment at home. Buy vegetables and buy fruit, buy healthy food and DON'T BUY THE JUNK food or things that you know you crave or are a weakness for you. I can resist the foods on the grocery shelf when I'm shopping much more than I can if it's in my pantry, so don't put it in your pantry!
Which brings us to tip #2 - Earlier this year while watching Biggest Loser (the kids and I kinda like that show) the nutritionist took them to the grocery store and told them all this:
When you go shopping, pretend your cart is your stomach. You want to fill it up first with fresh produce, your veggies and fruit, so put those in your cart first, then your proteins and healthy oils, and last the carbs.
...or pretend your basket is your stomach - if you're not feeding a big family like me :)That tip has totally helped me to stay on target when I go grocery shopping so I don't make things harder for myself here at home. Fill it with the produce first! Before I'd wait till the end to do that cause I don't want to squish the tomatoes or grapes, but that let me to overloading on unnecessary stuff - better to get the essential veggies and fruit first and really load up on them.
Let's get that fat off. And remember, it's possible to get there with Z's intense 10-15 minute workouts, because Abs are 70% diet, 30% Exercise (or gym or whatever you do to keep your heart healthy):
I'm back to my pre-baby body (baby #8 thank you! No excuses for you mothers!) but I still need to get down to my all time most fit ever, still have 5-8 lbs to go to reach that goal and I'm going to go get it, this is my year!
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