Lacking motivation.....

There are 151 days until the first day of summer which will include bikinis and pool time. It's so hard to stay motivated during the winter months with the sun setting earlier and earlier. I've tried to get re energized and re focused many times this winter and so far this time it seems to be working. I've got crossfit on my side and my husband for a partner in the gym. We push each other everyday to work harder and complete our daily workouts it's a silent competition for me. I think that part of re focusing is reminding yourself what you're doing this for and many of us have many different reasons. My main focus is to get as healthy and as fit as I can before having a baby. I want to be in the best shape to carry a baby and I want to do my part. If your reason is for you then thats all that matters and you should be enough to keep yourself going. During the winter it's so hard to find the time and energy to go to the gym especially after you get home and it's dark out. So challenge yourself to do 30 min of some exercise in your house.

30 crunches
20 push ups
10 squats

(do as many sets as you can in 30 min)


Lets get ready for summer!!

Coming clean and starting over .... AGAIN

So I feel like I've been preaching and preaching about eating right and not losing focus but, the truth of the matter is I struggle with this often. Everyday challenges include driving past Starbucks to get to work, Pita Pit delivery of possibly the best breakfast in STL, and the fresh hot fries at work. I'm constantly faced with these challenges and I fail quite often. The buffalo shrimp are my weakness and the fries with cheese are a must. I've given up fried food before and I thought that I could limit myself to one day a week thus fried food friday was born (Thanks, April Miller). This quickly turned into a few days a week which turned into what is a salad ? I feel like I've totally lost control of my cravings and my ability to say no to the fried temptations. So I'm challenging myself to another year without fried food. I've done this before with great success so it's only fitting that I try it again. I like to post my workouts and progress to keep myself in check and let other people know that may be struggling with the same thing that they are not alone. So please join me in the year long challenge to give up something that might have control over you and your ability to say no.

Turn every set back into a COMEBACK !

XOXOOX Happy Losing :)

First step is the hardest ....

Becca and I decided that we would start the Jillian Micheals "Making the Cut" 30 day training program. Tonight was the first night of the circuit training, I've completed this once before with amazing results. We decided that we will post the work outs on here and you can do them if you choose. If you have any questions about form or technique for any of the moves you should be able to find them on her website. Tonight definitely kicked our butts and if done correctly should only take you 45 min using the rule of 45 sec rest between circuits. Heres tonights workout ....

Circuit 1
Dumbbell press on body ball with weights 10x
Dumbbell fly with cunch on ball 1/2 the weight of press 15x
Squats (no weight) 50x
1 min sprint at 7mph

Circuit 2
Plank 10sec
Close grip push up 5x
Side plank with thigh raise 10x each side
Plank 5sec
Close grip push up 5x
Side plank with thigh raise 10x each side
Plank 5sec
Burpies 10x
Sumo squat 50x
1 min sprint at 7 mph

Circuit 3
Frog push up 20x
Squat thrust 20x hold last one for 30sec
W shoulder press with leg extension 10x each leg
1 min Jump rope

Circuit 4
Bench dip 20x
Rope tri-cep press until muscle fail
Static lunge with shoulder raise 10x
1 min Mountain climber
Boat pose 30 sec

Circuit 5
1 min Jump rope
Bicycle crunch 50x
Extended plank 30sec

Happy Burning ! Let me know what you think if you try this out :)

NEW YEAR ... NEW YOU

This is the time of year where everyone starts making resolutions to get healthy and it's not to late for you to make the same decision. It's so easy as the days and months drag on to lose focus of your goals so this year think about making a reasonable goal that you will be able to achieve. Think about making a goal for each of the following... Mind, body and spirit. When making a goal for the body start easy I think that too many people try to go to hard to fast and thats when they give up. Try making your goal to make it to the gym or to work out 2-3 times a week. This is an attainable goal and you are setting yourself up for success. I like to call this the 30-60-90 plan which means for your 90 day goal making it to the gym 2-3 times a week, your 60 day goal can be to cut out something that you can do without (start by cutting back) and your 30 day goal could be to drink 5 glasses of water a day. These are all attainable and shouldn't make you feel overwhelmed but you will feel empower as the months go by knowing that you are contributing to a year of health and wealth. All that being said my mind goal is to write more blogs and continue to research info that is useful for the readers. My body goal is to possibly run another 1/2 marathon. My spirit goal is to pay it forward more often and as much as possible. Happy New Year and I look forward to a great start to 2013. XOXOOX

Being THANKFUL ... week 4 workouts

As Thanksgiving approaches and I start seeing everyone post about what they are truly thankful for I begin to think about all the things that we all have that we might take for granted. I'm talking about the normal everyday simple things that we might not always acknowledge. I'm thankful to have this strong,  healthy and limber body, to have the ability to walk, breathe and see. There are so many things that we can be thankful for and I think that we owe it to ourselves to take care of this body, this temple, this vessel that we've been given. I know that sometimes with the pressures of life its hard to get out there and commit time to exercising or eating healthy but even if you just take a 30 min walk around the neighborhood you are strengthening your body. There are many people that aren't able to walk, to see or to even breathe who would love to be able to have that ability so for me that is my driving force. I will run every step, see everything and be thankful for every breath in their honor. FOREVER THANKFUL <3

MON-WED-FRI

30 min cardio

30 jumping jacks
30 squats
30 walking lunges
30 skaters
30 donkey kicks
*repeat this 3 times

*Skater: Stand with your feet together. Step out to the side and bring your opposite foot behind you, tapping toes to the floor arms follow. Think about looking like an ice skater.
*Donkey Kicks: Start on all fours, kick right leg up and back then switch.

TUE-THURS

50 jumprope
15 push ups
50 mountain climber
15 tricep extentision
2x 25sec plank
15 lateral raises
*repeat circuit 3 times

*Tricep extension: Start with arms above head together holding a weight, slowly lower then extend back up to starting position.
*Lateral Raises; Start with arms down to your side with weights in hand, lift arms straight out to the sides mimicking a T.


Be thankful for all you have because life is to short not to be. XOOXOOXOX

when REST is needed ...

So after being sick since Friday I thought it would be the perfect time to blog about working out while sick. There's been much research done on the topic both for the pros and cons of working up a sweat while sick but, it all depends on how you feel. Staying healthy is the main thing and not ending up more sick should be the main focus. 

safe to exercise at low intensity levels
Runny nose
Sneezing
Scratchy throat

Recommended to take 5-7 days off 
Fever
Dry cough
Sore muscles
Vomiting
Diarrhea

I know that sometimes you might not want to take the time away format the gym especially if you are in a groove but trust me its for the best. So here's to a healthy holiday season and I'll be posting next weeks workouts soon :) 

Becca's take on the last few weeks

Support System is Key!

It has been four weeks since I started this journey and I could not have done any of this with out the AMAZING support from Michelle. I think it is so important to find someone who celebrates in your victories and picks you up in your defeats. I am accountable to myself and the results I want to achieve but I also feel accountable to Michelle because she is in my corner. I push myself harder because I see that through her support I can do it. I think this has been key to my small successes thus far. I think that since we are so close to Thanksgiving I wanted to say “Thank you!” to Michelle she is amazing and supportive and I can not begin to explain what she has done for me in terms of my Confidence and Ability. Because of her continuous support I am able to get up every morning and push myself harder than I ever imagined I could. THANK YOU! <3 data-blogger-escaped-br="br">
Love,

Rebecca