Feeling good and I am proud of myself!

Well, I did it! I made it through my first week of boot camp. I did my first timed mile since high school this morning and finished at 14:30. I plan to improve on that by the end of the four weeks. I also did 10 Male push-ups and 20 Female push-ups for the push-up test. After that we did some resistance band walking. We did 20 Mountain Climbers, 20 bench dips, and then 20 jumping jack splits for a few minutes as well. Overall I felt like it was a great end to the week.

I don't know if I am more excited about accomplishing the workouts for the week or the fact that I get up and stay up that early in the morning. I have got so much done after workout and before I have to go to work this week than I have in the last few months!

I picked up a log journal this week too tat will keep track of my exercises and food for me, so that I can ensure that I am not eating more calories than I am burning. No serious weight loss yet, but the toning is definitely happening. I am starting to truly feel my abs under this layer of flab that hides them. I think that if I am feeling mentally better I should focus on that right now instead of the numbers. I know this is a process and nothing happens immediately!

I also have been thinking that it is time to join the gym. I feel more energetic than I have in a while and I think I need to be doing one more hour of workout, for a total of 2 hours a day.

I hope you all have a great weekend!

To your Health!

Strength and balance...we all need this in more ways than one!

Today we worked a lot on strength and balance. Some tough moves that burned and burned. I felt stronger at the end and not as exhausted as yesterday. I am working on removing the the flying wings on my triceps and toning that bum up nice and firm!
I am so excited that I have pushed myself every morning for the last 4 days to get up and go! It was raining the last two mornings, but we have continued to workout under our shelter at the park. So NO EXCUSES!!!

We were greeted by a little tiny guest today at the shelter too...little grey kitty that reminded me of Smokey, The Scott Family cat, so of course I named the kitty Smokey 2. He/She watched us work out all morning and then us softies went to get it food and milk. It didn't come home in my car...yet!

I hope you all have a great Thursday!

To your Health!

Can we say exhausted!?!?

Well, Ms. Cherie, my boot camp instructor, definitely whooped our butts today! We did a Metabolic workout that was tough! Basically, we did a series of 10 different calisthenic exercises for 30 seconds each as fast as we could...rest for 1 min...then do each exercise for 25 seconds each as fast as we can...rest for a minute...and then do it one more time for 20 seconds each exercise. Needless to say, I was hurting and wondering if passing out may be in the near future! It was tough, but the heart rate was definitely up there burning those calories.

We worked on our backs and shoulders with weights today and then, of course, we did Ab work. I am extremely exhausted. She did explain that we would probably have a boost of energy towards the middle of the day from this workout.

No Pain, No Gain...right?

To your health!

Still recovering from day 2

Today was not so hard to get up and go. Just a little tightness in my legs, but nothing severe! Tomorrow may be another story as today was tough on the arms and the legs. I am sure I will feel what we did today tomorrow morning.

My confidence was boosted a bit this morning when my trainer asked me if I did sports in high school, since I was so athletic and had such great form. I of course thanked her and proceeded to explain that I rowed in crew for a year and a half in college. That was a bit of an ego boost though.

Today my toughest cardio was jogging 20 steps, 20 shuffles, and then 20 jumping jacks. We did this combo for 15 minutes. My calves were on FIRE!!! We did some chest weight today too that still have my arms shaking like a leaf!

Overall, a great workout though and I continued today to jog whenever she wanted us to walk, jog, or run! Pushing as much as possible to see the best results!

Something else that I have been introduced to this week is http://www.myfitnesspal.com .
This is an awesome site to log in your food intake for the day and your exercise and track the calories you've eaten versus the calories burned. It is very helpful to have a calorie tracker for when you are exercising to make this work though. I have a calorie tracker on the new watch pedometer I got from Target. Anyway, check this site out. You put your weight, height, and desired weight, and then the amount of exercise you are willing to do per week. Then it will calculate the amount of calorie intake you need to stick to so that you can reach your goal! It helps keep you on track! Great FREE program!

Until tomorrow...I know I will be sleeping well tonight...if not taking a nap in the middle of the day.

To your health!

Survived my first day!

Well, I definitely survived my first day of boot camp! I pushed myself the whole time and actually jogged instead of walking for the times we were to walk/jog/run...our choice! I was impressed with myself and excited about the experience. I am one of 6 women that started this camp this morning and they all are different fitness levels. It is inspiring to see women 20 years my senior out doing me, but it is also very helpful in my push to succeed and improve this health.

Happy Monday all and stay healthy!

To your Health!!!

Winston Boot Camp

Ok, so to start off, I am sorry for my slack posting. Hopefully this week helps me get back on track. I have definitely had an up and down time in the last few months with my fitness. This week, actually in just about 12 hours I will be starting a Fitness Boot Camp in Winston. I am doing it by myself, with other women in the Winston area that want to improve their health. I will need as much encouragement as anyone wants to give to keep me going. I have signed up for 5 days a week for the next 4 weeks. I start at 7am tomorrow morning and I really am excited...even though I have been working the longest job of the year for the last 4 days.

So I hope all of you followers are doing small things to improve your health too! More power to us all!

To your health!

Crossfit workouts

I think a few people have been wondering what I have been doing lately with workouts. I was having trouble with my heart rate getting up and staying there long enough to burn calories, so I asked for some help from a friend and past personal trainer. She has now given me 2 crossfit workouts to do within a 40 minute period.

To give you an example I have attached the first one below:

I will send you another one or two so you can alternate them- don't stop or cheat! You will only be cheating yourself! Also move quickly when you are doing this- you are suppose to be dripping wet after!

1. squat on bench as you throw ur swiss ball as high as you can up the wall (if you have medicine ball should use - I used a 2lb medicine ball) do this for 2 min. straight no breaks!

***switch quickly****

2. do as many push-ups possible for 2min. straight no breaks - girl ones are ok

DO THIS COMBO 5 X'S = 20MIN.

***switch quickly****

3. step-ups onto bench (I used my steps, and stepped up 2 steps to put my legs at a 90 degree angle) w/ 10lb dumb bells in each hand- alternate legs- no breaks and for 2 min. straight.

***switch quickly****

4. shoulder presses with dumb bells 10lbs (I used 2 3.3lb weights, 1 in each hand, working up to 10lb) as you squat on ur swiss ball.

DO THIS COMBO 5 X'S = 20MIN.

After doing this routine 1 time last week I thought I would never sit down again. I gave myself a rest day in between and then did again 2 more times. It hurt, I will not lie, but I could feel a change! This week I was given a new workout. see below:

alternate the workouts I gave you for a few weeks then we will change it up.

Russian twists on Swiss Ball w/ both of your 10lb dumb bells together in your hand. (I used 1 10lb dumb bell) You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Swinging squats with (2 10lb - I am not strong enough for 20lbs swinging, so I did 10lb) dumb bells: swing weight together up to chest level as you squat. You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Mountain Climbers 20x then into 20x Jumping Jacks

******2 MIN. NO STOPPING******

Dead lifts 15x (w/ your 10lb dumb bells in each hand)

Bicep Curls 15x (w/ your 10lb dumb bells in each hand)

So if you try this, I just want to warn you all that my torso felt like it was on fire when I was done. I could definitely tell I worked something or everything then. I am happy with this change of pace and excited that I am able to push myself into doing these workouts again...even after the massive pain I have endured. If you are up for the challenge I suggest you try some of these. Even if you do them without weights, it works.