It's been a few weeks since I've started posting the workouts so this week we will be kicking it up a few notches. Hope your ready to burn calories and tone up.
Monday-Wednesday-Friday
50 Jumping jacks
15 Push ups
12 Burpees (start in standing position... squat down with hands on the ground... kick legs back to be in the plank position... bring feet back to hands in squat position and jump straight up.)
50 Bicycle crunches (crunch position with hands behind your head...meet alternating elbow to alternating knee)
50 Bicep curls (25 each arm)
1min Plank (Push up position lower to your elbows and stay... keep abs tight and butt low)
*Repeat this cycle 3-5 times (the more the better) with 1 min rest between cycles.
Tuesday-Thursday
1min Mountain Climbers (start on ground keep hands on ground and bring knees to chest as fast as you can)
50 Walking lunges
25 Squats
10 Jump Squats (starting in squat position.... squat down... Jump up as high as you can and land in squat position)
25 Calve raises on each side (stand on tippy toes..lower and go back up to toes)
50 Toe touch crunches (legs straight up laying on back and reach for your toes lifting your shoulders off the ground)
*Repeat this cycle 3-5 times with 1 minute rest between set
I tried to explain some of the exercises this week and hope that they are easy to understand. Happy Burning!! Have a wonderful healthy week XOOXOXO.
You'll always get out what you put in.. so put 100% in !
Sunday, November 4, 2012
Pieces to the puzzle ....
The last piece of the puzzle:
I finally hit my lightbulb moment this morning. While I am used to eating healthy, waking up early to go to the gym. While I am making small progress in my shape and strength I realized I need to make a dramatic change to get the results I am looking for. I have decided to commit to not drinking until November 23rd. I want to see how this small change will impact my progress. I am making this commitment for me. I know it is going to be a challenge but I am really excited to challenge myself this next month. I have found that when I drink I make poor diet choices and I am tired of simply maintaining. I want results and I owe that to myself! I am so excited to see what the next few weeks hold for me!
Love,
Rebecca
Loving Becca's honesty and I know a lot of us can feel like this from time to time. If you haven't already done so, it's definitely time to kill the all-or-nothing attitude. One great way to do that is to get real regarding setbacks. We are all bound to have lapses on the road to health and wellness, so it's critical that we learn how to handle small failures positively, to minimize their long-term destructive effects. One setback is one setback -- it's not the end of the world, nor is it the end of your journey toward a better you!
A bend in the road isn't the end of the road unless you fail to turn. XOXOX
I finally hit my lightbulb moment this morning. While I am used to eating healthy, waking up early to go to the gym. While I am making small progress in my shape and strength I realized I need to make a dramatic change to get the results I am looking for. I have decided to commit to not drinking until November 23rd. I want to see how this small change will impact my progress. I am making this commitment for me. I know it is going to be a challenge but I am really excited to challenge myself this next month. I have found that when I drink I make poor diet choices and I am tired of simply maintaining. I want results and I owe that to myself! I am so excited to see what the next few weeks hold for me!
Love,
Rebecca
Loving Becca's honesty and I know a lot of us can feel like this from time to time. If you haven't already done so, it's definitely time to kill the all-or-nothing attitude. One great way to do that is to get real regarding setbacks. We are all bound to have lapses on the road to health and wellness, so it's critical that we learn how to handle small failures positively, to minimize their long-term destructive effects. One setback is one setback -- it's not the end of the world, nor is it the end of your journey toward a better you!
A bend in the road isn't the end of the road unless you fail to turn. XOXOX
Sunday, October 28, 2012
Week 2 workouts .... Stay strong and lean!
Monday-Wednesday-Friday
50 Crunches
15 Push ups
1 min Plank
30 sec Side Plank (right side)
30 sec Side Plank (left side)
50 Crunches
* Repeat 2x with 2 min rest between ..... Only if you want 6 pack abs :)
20 min Cardio (run, walk or bike)
Tuesday-Thursday
50 Jumping Jacks
30 sec Mountain Climbers
15 Jump squats
*Rest 1 minute
50 Walking Lunges (25 each leg)
15 Push ups
50 Jump rope
*Rest 1 minute
*Repeat this circuit 3 times.... Happy Burning :)
Saturday and Sunday
Rest days unless you choose to do some light exercising or stretching.
Remember that you are welcome to change any of these days and make it fit your schedule. Also remember that you can't out exercise a bad diet.
This weeks focus ... Less salt
This weeks go to snacks ... Pumpkin seeds. When you are carving those awesome pumpkins getting ready for halloween save the seeds and bake them for the perfect go to snack. Add some cinnamon for a little sweet and salty twist or try some garlic and onion powder for a salty treat.
50 Crunches
15 Push ups
1 min Plank
30 sec Side Plank (right side)
30 sec Side Plank (left side)
50 Crunches
* Repeat 2x with 2 min rest between ..... Only if you want 6 pack abs :)
20 min Cardio (run, walk or bike)
Tuesday-Thursday
50 Jumping Jacks
30 sec Mountain Climbers
15 Jump squats
*Rest 1 minute
50 Walking Lunges (25 each leg)
15 Push ups
50 Jump rope
*Rest 1 minute
*Repeat this circuit 3 times.... Happy Burning :)
Saturday and Sunday
Rest days unless you choose to do some light exercising or stretching.
Remember that you are welcome to change any of these days and make it fit your schedule. Also remember that you can't out exercise a bad diet.
This weeks focus ... Less salt
This weeks go to snacks ... Pumpkin seeds. When you are carving those awesome pumpkins getting ready for halloween save the seeds and bake them for the perfect go to snack. Add some cinnamon for a little sweet and salty twist or try some garlic and onion powder for a salty treat.
Saturday, October 27, 2012
I WORK OUT ......: Becca's take on last week ... Numbers don't mean a...
I WORK OUT ......: Becca's take on last week ... Numbers don't mean a...: It is a Marathon not a Sprint….. The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend tr...
Becca's take on last week ... Numbers don't mean a thing.
It is a Marathon not a Sprint…..
The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend traveling, spending a month in San Francisco, eating and drinking and eating and drinking, Indulging in Napa, at concerts, and with friends mixed with hardly any exercise. I am sure you are catching my drift. Late summer early fall of 2012 was certainly one to cherish in my life. Things are finally starting to calm down and in the aftermath I have come to a place where I am not content. All of my indulging has finally caught up with me.
I am finally back into my routine of exercising, focusing on diet and drinking less. So I thought after one week of consistency I would have seen some sort of result when I stepped on the scale this morning. I've nearly passed out mid work out at the gym every session this week so far and when I stepped on the scale afterward it had not moved an inch. I was frustrated, questioning why am I getting up at 5:30am every single morning, how is my body ever going to change to be one that I am truly proud of; it really seemed that all of this is pointless. That I am going to have to get used to the almost 10 extra pounds I am carrying around from the past three months. Then I spoke with Michelle, it turns out my body is thinking that this is my new normal, that it took three months to get this way and will take time and hard work to see progress. None of this happened over night so I need to continue be consistent and patient. So this week was a perfect start to consistency with exercise, diet and drinking less. I also reminded myself that continuing what I am doing is way better than giving up. There are benefits to this I just need to slow down and be proud of my steps every day even if they may be small.
Love,
Rebecca
I think that a lot of times we get into a funk when they don't see immediate results. You must remember that you didn't gain the weight over night and you are certainly not going to lose it over night. Patience and hard work will always prevail you just have to stick with it and keep your goal in sight. If you do I promise you that you're going to get out what you put in. At the end of the day its important to remind yourself that the number on the scale doesn't define who you are and what your worth. Living a healthy and happy life will enrich your quality of life not a number on a scale.
Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you--you go to it.Success is a journey, not a destination. Focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try-and keep trying.
Everyday is a good day to SUCCEED!!
XOXOOX I'll be posting next weeks workouts tomorrow so check back :)
The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend traveling, spending a month in San Francisco, eating and drinking and eating and drinking, Indulging in Napa, at concerts, and with friends mixed with hardly any exercise. I am sure you are catching my drift. Late summer early fall of 2012 was certainly one to cherish in my life. Things are finally starting to calm down and in the aftermath I have come to a place where I am not content. All of my indulging has finally caught up with me.
I am finally back into my routine of exercising, focusing on diet and drinking less. So I thought after one week of consistency I would have seen some sort of result when I stepped on the scale this morning. I've nearly passed out mid work out at the gym every session this week so far and when I stepped on the scale afterward it had not moved an inch. I was frustrated, questioning why am I getting up at 5:30am every single morning, how is my body ever going to change to be one that I am truly proud of; it really seemed that all of this is pointless. That I am going to have to get used to the almost 10 extra pounds I am carrying around from the past three months. Then I spoke with Michelle, it turns out my body is thinking that this is my new normal, that it took three months to get this way and will take time and hard work to see progress. None of this happened over night so I need to continue be consistent and patient. So this week was a perfect start to consistency with exercise, diet and drinking less. I also reminded myself that continuing what I am doing is way better than giving up. There are benefits to this I just need to slow down and be proud of my steps every day even if they may be small.
Love,
Rebecca
I think that a lot of times we get into a funk when they don't see immediate results. You must remember that you didn't gain the weight over night and you are certainly not going to lose it over night. Patience and hard work will always prevail you just have to stick with it and keep your goal in sight. If you do I promise you that you're going to get out what you put in. At the end of the day its important to remind yourself that the number on the scale doesn't define who you are and what your worth. Living a healthy and happy life will enrich your quality of life not a number on a scale.
Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you--you go to it.Success is a journey, not a destination. Focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try-and keep trying.
Everyday is a good day to SUCCEED!!
XOXOOX I'll be posting next weeks workouts tomorrow so check back :)
Wednesday, October 24, 2012
EVERYTHING in moderation .... including Halloween candy.
Sitting here on the couch watching the World Series and thinking about the challenges we face with weight loss and healthy eating. Immediately my thoughts turn to the nearest holiday which is the dreaded Halloween. Dressing up in skimpy clothes and parading around at a party has never really been my thing. I much more for wearing a baggy sweater and some comfy pants while handing out candy from the drive way next to a toasty fire. Anyhow that is neither here nor there but, I was thinking this would be a fantastic blog topic. So I googled some info on the most popular halloween treats and thought I'd share them with you. While I'm always one for eating candy I try to stick to the "moderation" rule. This meaning 1 and done is usually enough and if you're anything like me eating one small piece of candy and being done is a hard task. So the next time you walk by that candy dish at work, the halloween isle at the store or someone gives you candy think about it for a few minutes before you do and you might surprise yourself.
Hersey kiss ... 26 calories
M&M plain fun size... 88 calories
M&M peanut fun size... 93 calories
3 Muskateer fun size ... 64 calories
Reese's PB cup ... snack size 88 calories ... mini 44 calories
Almond Joy... 80 calories
Butterfinger ...100 calories
Kit Kat ...73 calories
Milky Way ... 75 calories
Snickers ...80 calories
Twix... 50 calories
Milk Duds ... 40 calories
Skittles... 80 calories
Candy Corn ... 11 pieces/ 70 calories
So you see they aren't as bad as they could be if you eat them in moderation. So my advice to you if you're like me and cant resist the sweets limit yourself to 1 piece a day. You will look forward to it and won't feel so guilty if you only have one piece. You only have one life so get out there and enjoy it and take a minute to indulge in lifes little pleasures. After all you work you butt off for it (literally).
XOOXXO
Just think of all those women on the Titanic that said, 'No thank you' to dessert that night. And for what ?
-Erma Bombeck
Hersey kiss ... 26 calories
M&M plain fun size... 88 calories
M&M peanut fun size... 93 calories
3 Muskateer fun size ... 64 calories
Reese's PB cup ... snack size 88 calories ... mini 44 calories
Almond Joy... 80 calories
Butterfinger ...100 calories
Kit Kat ...73 calories
Milky Way ... 75 calories
Snickers ...80 calories
Twix... 50 calories
Milk Duds ... 40 calories
Skittles... 80 calories
Candy Corn ... 11 pieces/ 70 calories
So you see they aren't as bad as they could be if you eat them in moderation. So my advice to you if you're like me and cant resist the sweets limit yourself to 1 piece a day. You will look forward to it and won't feel so guilty if you only have one piece. You only have one life so get out there and enjoy it and take a minute to indulge in lifes little pleasures. After all you work you butt off for it (literally).
XOOXXO
Just think of all those women on the Titanic that said, 'No thank you' to dessert that night. And for what ?
-Erma Bombeck
Monday, October 22, 2012
I WORK OUT ......: Week 1 WORK OUTS
I WORK OUT ......: Week 1 WORK OUTS: MONDAY- WEDNESDAY- FRIDAY 20 min cardio (walk or run... outside or inside) 20 walking lunges 12 squats (feet shoulder width apart) 12 ...
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