Day 85 Here we go, the last week!!!!
2 min Squat Swings, rest 1 min
2 min Push up T stands, rest 1 min
1 min / leg lunge knee ups, 30 sec rest in between legs, 1 min rest after both legs
1 min mountain climbers
3 rep bicep curls (30 sec full curls, 30 sec from mid way up, 30 sec from bottom to midway), rest 1 min
1 min / leg step ups, 30 sec rest in between legs, 1 min rest after both legs
1 min straight leg squat thrust, rest 1 min
1 min Hundreds, rest 1 min
Day 86 CARDIO!!!!!!
Day 87 Repeat Day 85
Day 88 CARDIO!!!!!
Day 89 Only 1 day away from completion!!!!!!!!
CARDIO - 20 min HIIT
Day 90 LAST DAY!!!!!! WOOT WOOT!!!! Retake the fitness test. %0 size of each exercise with no more than 10 search rest in between
speed squat
high knees
push ups
squat jumps
tricep dips
burpees
alternating lunges
elbow plank
Well, how did you do? Let me know so we can celebrate your success!!!! Then reward yourself for completing all 90 days - no food rewards, do something special - maybe buy a new outfit since your clothes are probably too big now, or a spa treatment, maybe a new pair of earrings, or just some relaxing you time.....
Monday, December 2, 2013
Sunday, November 24, 2013
90 Day fitness Day continued Day 64-84
Day 64
Do each exercise for 1 minute, resting 1 minute between each exercise.
squat press
jump squats
crab walk
bent over row
speed skater
elbow and toe planks
squat press
jump squats
crab walk
bent over row
speed skater
elbow and toe planks
Day 65 CARDIO
Day 66
Repeat Day 64
DAY 67 CARDIO
Day 68
Repeat Day 64
Day 69 CARDIO
Day 70 REST DAY
Day 71
Repeat Day 29
Day 72 CARDIO
Day 73
Repeat Day 29
Day 74 CARDIO
Day 75
Repeat Day 29
Day 76 CARDIO
Day 77 REST DAY
Day 78
Repeat Day 29
Day 79 CARDIO
Day 80
Repeat Day 29
Day 81 CARDIO
Day 82
Repeat Day 29
Day 83 CARDIO
Day 84 REST DAY!!!!!!
90 day fitness cont. Day 31-63, 2/3 done!!!!
Day 31
Repeat day 29
Day 32 CARDIO
Day 33
Repeat Day 29
Day 34 CARDIO
Day 35 REST DAY!!!!!!!
Day 36 Love your legs and booty
20 full squats
30 sec squat hold
20 squat hold pulses
20 sec rest
20 alternating lunge kicks
20 jump lunges
30 sec lunge hold each side
30 sec rest
20 calf raises
10 single calf raises each side
30 sec rest
repeat for 3 total sets
Day 37 CARDIO
Day 38
10 Min Body Builder (see Day 8)
Day 39 CARDIO
Day 40
Repeat Day 36
Day 41 CARDIO
Day 42 REST DAY!!!!!
Day 43:
20 REPS x 3 ROUNDS
Each round consists of :
1 – Bridge Flys
2 – Alternating forward lunges
3 – Squat tricep extension
4 – Plank hold with alternating foot lift.
1 – Bridge Flys
2 – Alternating forward lunges
3 – Squat tricep extension
4 – Plank hold with alternating foot lift.
Day 44 CARDIO
Day 45: 1/2 way through!!! Fitness Test (see Day 1)
Day 46: CARDIO
Day 47:
Repeat Day 43
Day 48: CARDIO
Day 49 REST DAY!!!!!
Day 50
Do as many of each as you can in 1 minute, rest 1 minute between exercise. Do 3 sets
Bent over dumbbell rows
rear foot elevated lunges
elevated push ups
elevated mountain climbers
Day 51 CARDIO
Day 52
Repeat Day 50
Day 53 Cardio
Day 54
Repeat Day 50
Day 55 CARDIO
Day 56 REST DAY
Day 57
1. Jumping Jacks – 30 seconds
2. Walking Lunges – 30 seconds
3. Tuck Jumps – 30 seconds
4. Sumo Squats – 30 seconds
5. Burpees – 30 seconds
6. Plank Shoulder Touches – 1 minute
2. Walking Lunges – 30 seconds
3. Tuck Jumps – 30 seconds
4. Sumo Squats – 30 seconds
5. Burpees – 30 seconds
6. Plank Shoulder Touches – 1 minute
Perform all 6 exercises in the set, then REPEAT for 3 sets.
You can see all the details on each step HERE:
https://www.facebook.com/
https://www.facebook.com/
Day 58 CARDIO
Day 59
Repeat Day Day 57
Day 60 CARDIO
Day 61
Repeat Day 57
Day 62 CARDIO
Day 63 REST DAY
90 day fitness challenge days 6-30, 1/3 of the way through!!!!
Day 6 CARDIO:
45 min f own cardio or 20 min HIIT from previous post
Day 7 REST DAY!!!!!!!!!
Day 8 Body Builders
1. Position dumbbells under shoulders in a plank position with toes parted wide.
2. Perform push up.
3. Row with right arm keeping elbow close to side.
4. Row with left arm keeping elbow close to side.
5. Contract your Abs and jump your feet in towards your hands so you land in a crouching position.
6. Stand up
7. Bicep curl
8. Shoulder press with BOTH arms over head.
Return to the start (Plank Position) and repeat as many times as you can during the 10 minutes.
**If doing the push up while holding the weights HURTS YOUR HANDS… place your hands on the floor instead!
45 min f own cardio or 20 min HIIT from previous post
Day 7 REST DAY!!!!!!!!!
Day 8 Body Builders
1. Position dumbbells under shoulders in a plank position with toes parted wide.
2. Perform push up.
3. Row with right arm keeping elbow close to side.
4. Row with left arm keeping elbow close to side.
5. Contract your Abs and jump your feet in towards your hands so you land in a crouching position.
6. Stand up
7. Bicep curl
8. Shoulder press with BOTH arms over head.
Return to the start (Plank Position) and repeat as many times as you can during the 10 minutes.
**If doing the push up while holding the weights HURTS YOUR HANDS… place your hands on the floor instead!
Day 9: CARDIO:
Day 10:
10 Minute Body Builders (see day 8)
1 minute Ab Taps
Hold a plank position with an object (dumb bell standing on end, glass....) on the floor under your chest. Alternate touching the top of the object with each hand. Do as many as you can, holding perfect plank form, for 1 min.
Day 11:CARDIO
Day 12: FITNESS TEST
See Day 1, how much have you improved?
Day 13: CARDIO
Day 14: REST DAY!!!!!!
Day 15:
Do as many of each exercise as you can in 1 minute, then rest for 1 minute while you record how many you did.
Do as many of each exercise as you can in 1 minute, then rest for 1 minute while you record how many you did.
1. SQUAT SWING
2. PUSH-UP “T-STANDS”
3. LUNGE KNEE-UPS
4. MOUNTAIN CLIMBERS
5. BICEP CURL “3 REP ROUNDERS”
6. STEP-UPS
7. STRAIT-LEG SQUAT THRUSTS
8. HUNDREDS
2. PUSH-UP “T-STANDS”
3. LUNGE KNEE-UPS
4. MOUNTAIN CLIMBERS
5. BICEP CURL “3 REP ROUNDERS”
6. STEP-UPS
7. STRAIT-LEG SQUAT THRUSTS
8. HUNDREDS
I would send you to Bikini Body Mommy for videos on how to do these, but the links aren't valid - so I'll look for other options.
http://youtu.be/7YuDwgwXYtI this video shows squat swings and mini mountain climbers
http://youtu.be/IeL2j0uzVNM here's one with push up T stands
http://youtu.be/GA-6FHkzHM0 lunge knee-ups
http://youtu.be/jw7JwoLUZNM strait-leg squat thrusts
http://youtu.be/sAU-Nvm9Gco Hundreds
Day 16 CARDIO
Day 17:
Repeat Day 15 push to do more than on Day 15
Day 18 CARDIO
Day 19:
Repeat Day 15 Push to do a couple more than Day 17
Day 20: CARDIO
Day 21 REST DAY!!!!!!
Day 22
Think of today as a game against the clock. Do as many reps as you can in one minute, then record how many you do and rest for 1 minute between each exercise. There are only 5 exercises in this set, but you will do 3 sets. There are pictures of each exercise at http://tinyurl.com/oxh9u44 to help you do them all correctly. Ready, Set, Go......
1. SQUAT-CURL-PRESS (3 Minutes)
2. TEETER-TOTTER LUNGES (1 minute per Leg)
3. 3-PART SHOULDER SERIES (3 minutes total)
4. BENT-OVER ROWS (1 minute)
5. EXTENDED PLANK (As long as you can)
2. TEETER-TOTTER LUNGES (1 minute per Leg)
3. 3-PART SHOULDER SERIES (3 minutes total)
4. BENT-OVER ROWS (1 minute)
5. EXTENDED PLANK (As long as you can)
Day 23 CARDIO
Day 24
Day 24
Repeat Day 22 Push to do more than day 22
Day 25 CARDIO
Day 26:
Repeat Day 22 can you do more than day 24?
Day 27: CARDIO
Day 28: Rest
Day 29:
Death March, windmills, and Boat Pose - better just go to http://tinyurl.com/kfwhuv7 and view the pictorial instructions.
Day 25 CARDIO
Day 26:
Repeat Day 22 can you do more than day 24?
Day 27: CARDIO
Day 28: Rest
Day 29:
Death March, windmills, and Boat Pose - better just go to http://tinyurl.com/kfwhuv7 and view the pictorial instructions.
Day 30 CARDIO - 1/3 of the way through WOOT WOOT!!!!
90 day fitness challenge days 1-5
Today I found a post on Pinterest for a 90 day Bikini Body Challenge. Unfortunately the challenge started 80 something days ago so in order to follow the work out I would have to scan through pages of blogs each day to get to each day's workout. It's difficult enough to squeeze in time for a workout, let alone time to FIND the workout each day. So I'm going to condense it right now while I have a few minutes, putting it all together in 1 blog. Before you start, plan how you are going to reward yourself for completing this, then put it somewhere you'll see it to remind you when you just don't want to work out. If you want to record your scores in the comments - go for it, we can root each other on and celebrate improvement together. Remember, it's 80% nutrition, 20% workout solet me know if you need support with the nutrition - that's what I do and how I lost my 91 lbs. See you at the other end :-)
Day 1 Fitness test:
Do each exercise for 50 seconds, recording how many of each you accomplish. Rest for no more than 10 seconds between each exercise. If you don't know how to do one of these, there are videos on www.bikinibodymommy.com, where I got these workouts. I think more important than doing them a certain way is that you do them and are consistent in how you do them. Correct form is important to prevent injury, but some of these have several different variations that are all correct.
1. Speed Squats
2. High Knees
3. Push ups
4. Squat Jumps
5. Tricept Dips
6. Burpees
7. Alternating lunges
8. Elbow plank
Day 2:
1. Speed Squats – 20 reps, then 20 sec rest
2. Elbow Plank – 30 sec hold, then 10 sec rest
3. Push ups – 20 reps, then 10 sec rest
4. Burpees – 10 reps, then 10 sec rest
5. Alternating Lunges – 20 reps (10 per side), then 10 sec rest
6. Elbow Plank – 30 sec hold, then 10 sec rest
7. Tricep Dips – 20 reps, then 10 sec rest
8. Squat Jumps – 20 reps, then 2 MINUTE REST
repeat for a total of 3 sets
Day 3 CARDIO:
20 minute HIIT
Chose 1 of the following activities, push yourself to the max for 1 minute, rest for 1 minute. Repeat cycle 10 times - you can change up the activities or keep the same one. What is important is getting your heart rate up and keeping it up during the minute of working out. Don't sit or lay down during the rest, keep moving - walking is a great recovery time activity.
jump rope
climb stairs
mountain climbers
jump squats
jumping jacks
anything that gets our heart rate up
Day 4:
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 1 min rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 10 sec rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 1 min rest
20 squat jumps, 10 sec rest
30 sec elbow plank, 10 sec rest
20 squat jumps, 10 sec rest
30 sec elbow plank, finished
Day 5:
20 alternating lunges (10 each side), 10 sec rest
10 burpees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 tricep dips, 10 sec rest
20 speed squats, 10 sec rest
20 squat jumps, 10 sec rest
1 min elbow plank, 2 min rest
repeat for a total of 3 sets
see next post for the next set of days.
Day 1 Fitness test:
Do each exercise for 50 seconds, recording how many of each you accomplish. Rest for no more than 10 seconds between each exercise. If you don't know how to do one of these, there are videos on www.bikinibodymommy.com, where I got these workouts. I think more important than doing them a certain way is that you do them and are consistent in how you do them. Correct form is important to prevent injury, but some of these have several different variations that are all correct.
1. Speed Squats
2. High Knees
3. Push ups
4. Squat Jumps
5. Tricept Dips
6. Burpees
7. Alternating lunges
8. Elbow plank
Day 2:
1. Speed Squats – 20 reps, then 20 sec rest
2. Elbow Plank – 30 sec hold, then 10 sec rest
3. Push ups – 20 reps, then 10 sec rest
4. Burpees – 10 reps, then 10 sec rest
5. Alternating Lunges – 20 reps (10 per side), then 10 sec rest
6. Elbow Plank – 30 sec hold, then 10 sec rest
7. Tricep Dips – 20 reps, then 10 sec rest
8. Squat Jumps – 20 reps, then 2 MINUTE REST
repeat for a total of 3 sets
Day 3 CARDIO:
20 minute HIIT
Chose 1 of the following activities, push yourself to the max for 1 minute, rest for 1 minute. Repeat cycle 10 times - you can change up the activities or keep the same one. What is important is getting your heart rate up and keeping it up during the minute of working out. Don't sit or lay down during the rest, keep moving - walking is a great recovery time activity.
jump rope
climb stairs
mountain climbers
jump squats
jumping jacks
anything that gets our heart rate up
Day 4:
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 1 min rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 10 sec rest
20 alternating lunges (10 each leg), 10 sec rest
20 tricep dips, 1 min rest
20 squat jumps, 10 sec rest
30 sec elbow plank, 10 sec rest
20 squat jumps, 10 sec rest
30 sec elbow plank, finished
Day 5:
20 alternating lunges (10 each side), 10 sec rest
10 burpees, 10 sec rest
20 push ups, 10 sec rest
30 sec high knees, 10 sec rest
20 tricep dips, 10 sec rest
20 speed squats, 10 sec rest
20 squat jumps, 10 sec rest
1 min elbow plank, 2 min rest
repeat for a total of 3 sets
see next post for the next set of days.
Sunday, September 29, 2013
Prescription vs food
When we used to watch TV in our house (who has time now?) I was always shocked when a commercial came on for a prescription drug - the list of possible side effects would make me think "really? With that list of possible side effects, would I really be better off than if I didn't take the drug and just lived with whatever the drug was for? Do any of you ever have similar thoughts as you watch the list of possible side effects scroll by?
What if I were to tell you many, if not all, of the things we get prescribed medication for can be taken care of with food? Side effects: feel better, more energy, the body is nourished, you healthier.... The list goes on, but they are all HEALTHY side effects, unlike death or suicidal tendencies, lack of interest in sex (okay - you may want your teen to have that side effect lol) that are common with prescription medications. Here is a list of the 7-most-prescribed-drugs-in-the-world-and-their-natural-counterparts. Pretty fascinating. The more I learn, the more I wonder why anyone would want to put chemicals into their body that mask the problem by reducing / eliminating the symptom - but causing so many more (how many people do you know that are on 3 or 4 medications and 1-3 of them are to counteract the symptoms of one of the other medications? Why not just give your body the nutrients it needs in order to take care of the underlying problem - the symptoms will go away and you'll be healthier!!!
What if I were to tell you many, if not all, of the things we get prescribed medication for can be taken care of with food? Side effects: feel better, more energy, the body is nourished, you healthier.... The list goes on, but they are all HEALTHY side effects, unlike death or suicidal tendencies, lack of interest in sex (okay - you may want your teen to have that side effect lol) that are common with prescription medications. Here is a list of the 7-most-prescribed-drugs-in-the-world-and-their-natural-counterparts. Pretty fascinating. The more I learn, the more I wonder why anyone would want to put chemicals into their body that mask the problem by reducing / eliminating the symptom - but causing so many more (how many people do you know that are on 3 or 4 medications and 1-3 of them are to counteract the symptoms of one of the other medications? Why not just give your body the nutrients it needs in order to take care of the underlying problem - the symptoms will go away and you'll be healthier!!!
Friday, September 27, 2013
Processed foods
As my family has been on this journey to better health we have been dismayed to discover so many things that are labeled "Healthy" (or some version of the word, leading the consumer to believe it is healthy), in actuality contain ingredients that are hazardous to our bodies. I recently contacted a brand name company, which houses several brands, about the unhealthy ingredients in their "healthy" food. I was actually pleasantly surprised to hear back from them, but woefully disappointed in their response. According to this company (I won't mention who as I am not here to slander any particular company and by looking at ingredients I know they are not the only ones who feel this way) harmful ingredients are okay in small amounts eaten occasionally.
Hmmmm, while I don't agree with that statement (brings to mind things like Lead Poisoning and Arsenic poisoning which can be undetectable in small amounts but build up until they are fatal - or how about the frog in the boiling water story?
Hmmmm, while I don't agree with that statement (brings to mind things like Lead Poisoning and Arsenic poisoning which can be undetectable in small amounts but build up until they are fatal - or how about the frog in the boiling water story?
Granted, not all toxins build up in our system. But they do cause problems and do damage. For example Aspertame (which is found not only in "sugar free" items such as diet soda and sugar free gum, but also in sugared items - such as gum) which causes the body to crave sugar and store fat (wait - aren't those "diet" sodas? And they cause sugar cravings and fat storage?) as well as causing migraines and brain stem cancer. There is absolutely no nutritive value in this chemical, and it harms my body - so exactly WHY would I want to put ANY of it in my body? Another ingredient that is in almost all processed foods (sweet and savory) is HFCS (High Fructose Corn Syrup). Did you know this is actually a byproduct of making menthol gas? It is addictive and causes sugar cravings and really adds nothing to the foods it's in. It is also banned in most countries, so again - why would I even climb in that pot of water? It has no benefits and is harmful? Why have they even put it in the foods? In fact, as consumers are becoming more aware and refusing to buy products w HFCS, many companies are marketing versions of their products labeled "no High Fructose Corn Syrup." Most of these are the products we have eliminated from our diets long enough we don't miss them - so I haven't taken the time to read / compare the labels to see what, if anything, they have replaced it with. I have my opinions, but that's an entirely different blog post. I'm sure it boils down to greed though.
If you are looking to eliminate the toxins from our diet as much as possible, here is a great place to start, an article titled "10 Foods Sold in the US That Are Banned Elsewhere."
Wherever you are in your journey to good health - start reading labels and decide - "Do I really want to put that in my body and what good will come out of it?" Then decide for yourself if the benefits outweigh the costs or vice versa. If the only benefit is taste, but the costs to your health are numerous......... Only you can decide for yourself. As for me, and the choices I make for my family....... well, I think you can tell what I decide 9.9 times out of 10.
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