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Its day 9 into the year, I hope everyone is still working at getting their fit together. Head on over to the Alpha store and grab this design on a towel or a T-shirt. #getyourfittogether #getfit #fitness #swollmates #fitcouples http://ow.ly/rdCw30hFLtz
#Repost @bigtara (@get_repost) ・・・ Now that I have your attention (ha!) I'd like to inform ya'll that not only am I a dancer but I can also help you get your body healthy, aligned and strong. I've been helping my clients reach their wellness goals over 10 years. Need a personal trainer? Pilates instructor? Reiki energy work? Do you have pain, my rehab treatment may help. DM to set up a consultation. I know. I rarely talk about my #healingbusiness on here ahaha #fitnessfriday#selfpromotion#challengeaccepted#getyourfittogether#holisticfitness#itsalmost2018
Android 1GB + 16GB Big Memory 1.39" OLED 5.1 OS GPS WIFI Round Screen smartwatch with 2.0 MP camera gear… https://t.co/YdsLPAesPi
Women Elastic Fitness Workout Leggings.
theses are only for boss women in and out the gym.
https://3rdplanetfitness.com/collections/featrued/products/women-elastic-fitness-workout-leggings
Men 3D Snake Print Compression Shirt
https://3rdplanetfitness.com/collections/featrued/products/men-3d-snake-print-compression-shirt
Stoked to be featured alongside @MacKenzieYoga & @Nayitavp over at #getyourfittogether today! 👉http://tinyurl.com/mwst8xj👈 (Thanks, @betterwithjune!) * Photo by @bigbones57
Day 42 – Slight Frustration
I made changes to my sleeping pattern and got 7-8 hours of sleep this week. I am happy with that accomplishment since I normally get 6 or fewer hours. Unfortunately, I feel frustrated because I weighed in today at 141.8. I have gained a pound since last week. This is with sticking to my 1600 calories (sometimes even going slightly under). It’s disheartening to say the least, especially when I consider that I only lost a pound my first month of doing this transformation. It’s like I am going backwards. I am trying to stay focused on the positive changes that I have made but when you’re working so hard going towards your goal, seeing a gain is like a big slap in the face. I would like to believe it’s a pound of muscle but in reality, it is more likely due to what I ate this week. I made corned beef and cabbage on Monday for St. Patrick’s Day. I portion controlled the amount that I ate based on calories but I also ate the leftovers again for Wednesday night’s dinner. Thursday I had Noodles and Company. I usually make this a high calorie day because I do Zumba but maybe I went a little overboard considering my choices earlier in the week. I had the Alfredo Montemore. It was definitely right around my calorie budget with the exercise included. This week may have simply been an instance of too much rich food.
Next week’s change is going to be adding more exercise because maybe I’m not getting enough cardio? I feel that I am but I am going to try to start taking Kickboxing class on Tuesday and see if that makes a difference. I have also considered doing 45 minutes of cardio before lifting weights on the days that I am not doing a cardio-based class. I am also going to try to eat cleaner (more veggies, less junk). I am definitely not giving up, just got to re-strategize.
Day 35 – “Cha-Cha-Cha-Changes- Turn and Face the Strange”
I have spent the last week following my 1600 base calorie lifestyle (eating all extra exercise calories), using my fitness pal to track it, and have lost a whole .2 pounds since last week. It’s definitely not a huge change but at least it’s in the right direction.
Oh a more powerful note, I decided to do a side x side comparison of where I’m at now and where I began. I am in a state of happy shock. I pasted them side by side using paint shrinking them proportionally to 50% to fit half of the screen. They are located down below.
Front- I notice the change more in where my waist is. It’s really shaping up and getting more defined.
Side- My belly seems to be starting to recede. In the very first pic I tried not to slouch or suck it in and same with the most recent. I definitely feel that those pants are getting looser.
Back- I’m starting to see my spine a lot more. I definitely see the sides starting to nip in.
I want to note to all my friend and family that are following my transformation. This is only at 30 days. I am not following a specialized diet (just eating healthy), “weight loss shake”, or any other crazy TV fitness program. I’ve even calorie budgeted for the occasional treat (such as a donut). ;-)
This is just me going to the gym 4 days per week (Monday, Tuesday, Thursday, and Friday). This is all while working dang near full time, going to college (including night classes), and trying to have a life outside of that on the weekends. I just have started to prioritize my body and what I put into it nutritionally more. I mean, it IS the only one that we get. We might as well take care of it.
Here is an example of my schedule if you want to try it out for yourself. J
Monday – 30 minutes elliptical followed by strength training (machine weights). I usually work my upper half plus abs. I try to do 3 sets of 13 reps-each machine.
Tuesday – 30 minutes elliptical followed by strength training my lower half plus abs.
Wed- Rest day
Thursday- Zumba! This burns approximately 500-900 calories per hour. I usually input 563 into my fitness pal to be conservative. If I get to the gym early, I’ll sometimes do arms.
Friday – 30 minutes elliptical followed by strength training my lower half plus abs.
The weight machines that I use for abs are called the “Torso Rotation”- you kneel on it and twist for each side. This works the obliques (side muscles). I do 50 reps per side using 35 pounds of resistance. For the front abdominal muscles, I use the total abdominal machine. It’s a chair that you sit in and it isolates the abdominals. The elbows rest on arm rests and you grab the handles from above and slowly squeeze down. I do 34 reps, rest for 30 secs, 33 reps, rest for 30 secs, then 33 more reps for a total of 100 crunches. Sometimes I have to do less because my muscles are tired. The main thing is you have to really listen to your body. Push yourself to complete your sets, but if you start to feel like your body/abs are screaming at you to stop, give them a well-deserved rest. My muscles vary from day to day and I’ve learned to go with the flow of what my body’s limits are. The weights that I use on each muscle group vary due to what they can do. For instance, I’m up to 35 pounds when doing a shoulder press, but 50 pounds when doing a row machine. By the end of the 3rd rep, my muscles feel as if they literally couldn’t do another one. To wrap it up, your muscles should be a LITTLE sore the next day, but they shouldn’t feel like you pulled something. I’ll repeat because it’s important: LISTEN to your body. I usually wrap up my work out by having that Nutri Blast made with kale, spinach, berries, banana, with protein powder that I discussed a week ago. By feeding your muscles protein/nutrients within 45 minutes of your strength training, it gives them the fuel they need to recover. Also, bananas are great on leg days (lower half). If they are not in your shake, eat them. Potassium helps me with leg soreness. It’s also important to stretch after your workouts. I will sometimes need to stretch in between ab reps.
If you have any specific questions of what I use machine wise for the rest of my body, let me know.
***NOTE: I am not a fitness expert, dietician, or any other type of professional.
I’m just a woman with a fitness goal. Proceed with my advice in my blog at your OWN risk
