Monthly Archives: June 2014

8 Week Journey…what’s the plan?

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Ok, so yesterday, I told you all that I am on an 8 week journey to getting as fit as I can get for our trip to The Keys at the end of July.

I am 2 weeks in and that’s the longest I have been able to stay on a fitness plan….like, ever!

Some have been asking what workouts I am doing, and honestly, I have found them all on Pinterest.

Here is how I planned out my days.  I knew I wanted to tone up and I wanted to be semi-aggressive (pretty aggressive for me, though).  First of all, I need to be training for my first 5k race coming this October.  I really can’t tell you how many times I have started the C25k app on my iPhone and not made it past week 4.  I have started it over again (June 1st) and have kept up with it!  But I’m not to week 4 yet…so, the true test is yet to come.

Next, I knew I wanted to focus on toning 3 main areas of my body: my arms, my abs, and my legs.

And I knew I wanted a rest day.

SO, it only made sense to me that I needed to map out my running days (the C25k app suggests running every other day).  In addition to that, I planned to do some sort of cardio each of the 6 days to help burn some fat.  I went through Pinterest, and found three workouts for each of my 3 focus areas.  I get bored easily and need variety.  I also found this a good way to see which workouts I like and are effective and which ones are not.  Then I mapped out what days I would do each focus area workouts.  Since I wanted to maximize my workouts, I also added a 30-day arm challenge and a 30-day ab challenge (more on THAT later).  So here’s how it worked out for me.

Beginning Sunday, June 1st, I wrote down “run” every other day.  And I wrote down Cardio on every day, except for Saturday.  Second, I rotated my focus areas.  Sunday = Arms, Monday = Abs, Tuesday = Legs, Wednesday = Arms, Thursday = Abs, Friday = Legs (you get the idea).  Then I rotated each of the workouts and wrote down the initials by each focus area.  I had three workouts for each area.  Basically it would take me a week and a half to do the whole set of nine workouts without doing the same one twice.  Next, I wrote down “arm ch” and “ab ch” …(need I not remind you, I am a list maker, I must see what I have to do, in order to make a better attempt at actually doing it).  I also wrote a “V” and “Cal” on each day to remind me to take my vitamins (or see which days I didn’t take them) and write down how many calories I was over/under that day.  This way I had it all at one glance, and also I took notes (why I went over calories, why I didn’t do a workout, etc).  And the end of each day, I would mark off what I did, make notes about why I didn’t do something, then give myself a score of a smiley face, a so-so face, or a frown face.  So far, I haven’t given myself any frown faces. (I know it sounds silly, but I must stay on top of this so I don’t quit).

Ok so for Arms, I chose: (all links are below in the pictures)

Arm Workout, 20 Minute Arm Workout, and Sexy Arms Workout.

Abs:

Lose Your Love Handles, 300 Abs, and 5-to-50 Ab Workout

Legs:

Thigh Thinning Circuit, Your Best Butt Ever, and Sexy Legs Workout.

If this kind of regimen sounds interesting to you, I’ll do an overview at the end of this post.

What I have noticed about Pinterest is that almost everything looks appealing to me.  As for some of these workouts, after I did them, I just wasn’t quite feeling it.  So I decided to not continue doing them when they came around again.  Here is a quick review of these said workouts.

Basic simple arm workout! Most guys like to have a day dedicated to having nice, defined arms!

This workout seemed to beat me up a little (maybe it was ’cause it was the first day, maybe it was the burpees)

I didn’t really feel anything from it the next day (I go by sore muscles) so I decided to scratch it and have found a new one for it’s place.  It’s this oneThe "Awesome Arm Workout".  And I like it a lot better.

Saifou images | SaiFou

This one I LOVED.  Maybe not at the time I did it, but I did feel some nice sore muscles the next day.

arm workout #exercise

LOVED LOVED LOVED this one.  I did it after a midday C25k run and it kept my heart rate at maximum of my “zone” the whole time!  I didn’t do the Finale, because I didn’t know what Curl Presses were and frankly…I was done!

Lose Your Love Handles....yes please

This isn’t a bad one, but again, I didn’t really feel my abs burning the whole thing or anything the next day.  I’d rather do other various ab exercises (especially planks).  So I think I will scratch this one.  I gave it 2 tries.

Girl's Home Ab Workout for Sexy Stomach

This one was a keeper.  I could still feel the affects of this one 2 days later.

5 to 50 Ab Workout

I liked this one too.  It has a variety of moves and really pushed me.  I couldn’t finish all of them, but I tried.  I had to keep reminding myself that I am at the beginning of my journey and I won’t be able to do everything yet.  But I am working toward it.

PWR-ThighThinning

To be honest, I didn’t try this one.  I kept a note (glad I did, cuz I couldn’t remember why I didn’t do this workout).  My legs were way too sore from the “cardio” workout I had tried to do on the previous day.  Since the day before wasn’t a running day, I tried to just do a cardio workout (from a workout app on my phone).  But I got bored after 10 minutes and ended up going for a walk.  But maybe I should consider that “cardio” workout for my phone for a leg workout.  So I have yet to try this one.  It was supposed to be done yesterday, but I did something different.

Glute workout

Ok, so technically this one was for the butt and not the legs, but I figured it could help the legs in the process.  I did like this one and had sore buns the next day.

Sexy Leg Workout That Only Takes 15 Mins!!!

Oh yes!  This one had me yelling at the exercises.  I hate wall sits.  But like planks, I hate them but I love them.

As I mentioned, I did something that wasn’t in the plan for yesterday and it was this one.

The Lean Legs Workout   I know these work.. So im interested to see If this workout plan works!!!!

I won’t be keeping this one around because my knees HATE lunges.  Which works out for me cuz I hate them too.  I might keep the curtsy lunges around if I need to bump something up.

This is my arm challenge and ab challenge.  I was not able to keep up with the ab challenge and I have decided that starting tomorrow I will be switching it to a plank challenge.  Planks are so much more effective.  I had to skip a couple of days of the arm challenge due to sore muscles or feeling like I was going to be sick at the end of a couple workouts.  So I’m just picking up where I left off.

Ok so here’s how the calendar actually looked in list form.

Day 1 – Run (C25k week1day1), Cardio (usually an extra 15 minutes of brisk walk), Arms (Arm Workout), Arm Challenge, Ab Challenge.

Day 2 – Cardio, Abs (Lose Your Love Handles), Arm Challenge, Ab Challenge

Day 3 – Run (C25k week1day2), Cardio, Legs/Butt (Thigh Thinning Circuit), Arm Challenge, Ab Challenge

Day 4 – Cardio, Arms (20 Minute Arm Workout), Arm Challenge, Ab Challenge

Day 5 – Run (C25k week1day3), Cardio, Abs (300 Abs), Arm Challenge, Ab Challenge

Day 6 – Cardio, Legs/Butt (Best Butt Ever), Arm Challenge, Ab Challenge

Day 7 – Run (C25k week2day1), Arm Challenge, Ab Challenge (REST focus area)

Day 8 – Cardio, Arms (Sexy Arms Workout), Arm Challenge, Ab Challenge

Day 9 – Run (C25k week2day2), Cardio, Abs (5-to-50 Ab Workout), Arm Challenge, Ab Challengs

Day 10 – Cardio, Legs/Butt (Sexy Legs Workout), Arm Challenge, Ab Challenge.

 Then it just repeats from there.  So far, it seems to be working for me.  I took my measurements today after the first 2 weeks and I am down 1.3 pounds.  Down 0.5″ in my right arm (left arm stayed the same), smallest part of my waist is down 0.5′, my biggest part of my waist (right under my belly button = my problem area) was up 0.25″ :(, my hips were down 0.5′ and my butt was down 1″.  My thighs remained the same.  Altogether that’s a decrease of 2.25″.  So yeah, I’d say something’s working so I’m going to keep going (making changes where I need to based on my notes) and see where I am in two more weeks.  And maybe (just maybe) if my progress pictures are good enough to show, maybe I’ll post those too.

This is the plank challenge I chose.  I will start it tomorrow.

Smoothies and Shakes

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“Did you quit your blog already?” I was asked.

Well…no.  I was all gung-ho about it, and then some things happened in my life that made me put it on the back burner.  Also, I was not in the mood to create or compose.

But I’m back!  And I’ve got things to post!

First of all, I have been getting questions about the smoothies and shakes I make.  I do not depend on them on a daily basis, but if I need something quick and easy, they are usually my go to.  And right now, they are a good excuse to try out my new blender (I got a Ninja!!!)

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I am not a nutritionist or even a health expert.  This is just what I do.  Change it up how you like and enjoy!

Chocolate/PB Protein Shake (PS, all of these can be made with our without protein powder) (usually fills a 24 oz Tervis Tumbler)

1 c Almond milk (or whatever milk you like)

1 scoop Chocolate Protein Powder (I use Muscletech)

2 Tbsp PB2 (or regular peanut butter, if you choose)

1 ripe banana

and about 10-12 ice cubes

variation: Use Vanilla Protein instead of Chocolate.

                   Add 1/2 c strawberries to chocolate or white chocolate covered strawberry flavor.  (yum)

Now the ice cubes is where everything can change.  If you have larger ice cubes, you would put in less or your shake will be thick (leave it if you don’t mind it thick).  If your shake is too thick, add a little bit of water (or milk) and blend to incorporate.

Green Strawberry/Banana Smoothie  (usually fills a 24oz Tervis Tumbler, plus a little extra)

1/2 c Light ‘n Fit nonfat vanilla yogurt

4 oz of water

1-2 c of fresh (and rinsed) spinach

~~~blend~~~

then add…

1 ripe banana

about 1/2 strawberries

1 scoop Vanilla Protein Powder (again, we use Muscletech)

10-12 ice cubes

variations: add PB2 or peanut butter.

                    remove spinach.

                    changing spinach to kale.

                    remove spinach and add PB2 or peanut butter.

                     using Almond milk instead of water.

                     using Almond milk instead of yogurt (I tried this, but did not care for it because it was not creamy enough for my liking).

                     changing or adding different fruits.

These are my basic go-to shakes/smoothies.

Play and have fun!

Now, if anyone remembers, I had posted about how I was going to have a monthly post about Trim Tuesdays (my quest to trim up before our trip to The Keys at the end of July).  And if anyone can tell, there have been no Trim Tuesday posts!  That is because..yeah…like every other time I tried to create a plan to get fit…I failed!!!  That was around the time that things got a little crazy around here.  But I am here to tell you that I have finished my 13th day of my 8 week challenge.  June 1 marked 8 weeks away from our trip to The Keys.  It was not or never.  So on May 31, I sat down with a calendar that I had abandoned from another project (that didn’t pan out).  I planned out my next 8 weeks.  I signed up for my first 5k (I am NO runner) for October 4 and I need to make sure I stay on my C25k plan that I have never made past the first day of week 4.

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As you can see it is color coded!!! I love when I can be organized. It has helped so far. And I am able to keep notes because this calendar is nothing but my fitness.

So far so good, I have been kinda working my butt off every day and using My Fitness Pal to help me stay in my calories.

I will be writing a post soon to detail my first 2 weeks of my 8 week journey and what workouts I’ve been doing.  Which ones I’ve liked and not liked.  And some other things I’ve learned about losing fat.

If you aren’t already and would like to have real-time updates on my new fitness life, you can follow me on Instagram @theveronicablog.  Also, “like” my page on Facebook.

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