The 5 Day “Warm-up”

Hello friends! Ready for my (yours too if you want it!) schedule for the next 5 days? If you have no clue what I’m talking about, go ahead and check out this post and get yourself all up to speed.

No beating around the bush, here we go!

Day 1 (Tuesday-cardio):

- 10 minute full-body stretch

- 30 minutes cardio

  • Incline walking on the treadmill
  • Run a 5k!
  • Intervals on the elliptical
  • Your favorite cardio workout DVD (I like Biggest Loser Cardio Max!)

- 10 minute HIIT routine (Do each exercise for 40 seconds, then rest 20 seconds before starting the next one.)

  • Elbow plank
  • Wall sit
  • Side plank w/ leg raise
  • Alternating lunges
  • Swimmers (lay on your stomach, raise head/shoulders and legs, and flutter legs like you’re kicking through water while “swimming your arms”)
  • Push ups
  • Squats w/ front kick
  • Flutter kicks (same as swimmers, but legs only; really squeeze your butt!)
  • Squat thrusts
  • Lateral hops

- 10 minute cool-down

  • 5 minutes easy jump roping + 5 minute stretch
  • 10 minutes meditation
  • 10 minute walk on treadmill or outside

Day 2 (Wednesday-abs):

  • V-sit crunch
  • Mountain climbers
  • Leg lower throw downs
  • Side plank reach under
  • Plank
  • Burpee shuffles
  • Side to side leans
  • Reverse crunch
  • V-sit twists
  • Stability ball crunch

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

This should take you about 35 minutes. Follow it up with 15 minutes cardio (any type you wish!) and a 10 minute cool-down stretch or yoga series.

Day 3 (Thursday-legs/butt):

  • Pendulum lunge with dumbbell curl
  • Plie squat on toes
  • Sumo squat jumping jacks
  • Lunge and lift
  • Kneeling pike kicks
  • Jumping lunges
  • Leg curls with dumbbells
  • Side static lunges with bicep curl
  • High knees
  • Ball squat squeeze

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

  • Booty back kicks
  • One-leg deadlift
  • Booty bridges on toes
  • Core kicks with butt up
  • Yoga squat up’s
  • Kneeling side leg raises

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

If you bust your butt, this will take you about exactly 1 hour. You can do it!

Day 4 (Friday-cardio):

A couple of options here:

  • For you runners, why not run for an hour? Cardio, check!
  • For you non-runners, how about running anyway? Just kidding. Kinda.
  • Here’s an option for those of you who don’t want to run. This will take you an hour. Check out this post for a run-down of how to do the exercises if you’re confused.

hour

Day 5 (Saturday-arms/back):

  • Bent over one-arm row
  • 3 way row and rear fly
  • Tricep kick back
  • Front and back arm circles
  • Push-up to side plank

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

  • Squats
  • Walking lunges
  • Side lunges
  • Squats with alternating leg lifts
  • Pushups
  • Bent over rows
  • Shoulder presses
  • Tricep dips
  • Bicep curls
  • Stability ball crunches

*Perform 1 minute of each exercise with no rest!

Stretching Circuit

  • Arm cross-overs
  • Wide legged reach down
  • Standing side stretch
  • Warrior 2
  • Child’s pose
  • Downward dog
  • Sitting side stretch
  • Sitting middle stretch
  • Back-bend
  • Cat/cow

Everything today should take you a total of 45 minutes!

Now if you’re a bit confused on how to do some of the exercises, don’t you worry about that! I will be making videos to show you how to do some of the more complicated exercises. Nothing fancy, but just enough to show you how to correctly complete them with good form.

Nutrition Tips for the “5 day warm-up:”

  • No eating after 7 pm. This helps you to sleep better and allows your body the chance to really relax at night without having to work to digest your food.
  • Eat a breakfast rich in protein. This helps you to remain fuller longer and to start your day off on the right foot. Good choices are a veggie omelet, Greek yogurt with fruit and granola, or a protein shake with some fruit on the side.
  • Write it down! If you’re really trying to watch what you eat, writing things down helps to keep you accountable and really see exactly what is going in your mouth.
  • Cut out the non-essentials. I’m not saying by any means to deprive yourself, but I’m just saying to ask yourself if you really want it before you put it in your mouth. I know that I sometimes find myself having a bowl of ice cream at night simply because I am used to doing that, not because I really want it.
  • Be prepared. Meal planning helps, big time. Even if it’s just something you think about in bed before you fall asleep at night, thinking about what you’ll eat the next day helps you to start out with a guideline. Bringing healthy snacks to munch on throughout the day will help you to avoid bad choices, simply because you’re “starving.”

These tips and guidelines are just meant to ease you into this plan I’m developing for myself if you so choose to follow along. Once again, don’t do anything you feel uncomfortable with. Just take this as a guideline! I want to use the blog to motivate myself and keep me accountable, and I’m really hoping that some of you join me in my journey along the way Smile

The Tuesday workout should be pretty self-explanatory, but hopefully I’ll have videos for ya’ll starting tomorrow for the other exercises.

Have any questions for me? About anything? I’m going to be doing a Q&A session tonight, so post them here or e-mail me at [email protected] if you wish Smile

Saturday Recap

I was pleasantly surprised yesterday morning to wake up and to be able to actually breathe! I was feeling ridiculously sick on Friday (flu-like) and still wasn’t 100% yesterday, but definitely better than the day before. I’m keeping my fingers crossed that it doesn’t come back! I absolutely cannot afford to be sick during the week. Even though I was feeling okay, I kept it low-key yesterday to avoid it coming back. So here’s what I did!

DSCN1734

I actually slept in a little bit! It’s crazy that 9:00 a.m. is really sleeping in for me. When I was in high school I used to sleep in until noon any chance I got! I laid in bed for a little while, catching up on blogs and all that jazz. I really wanted to move, but I knew going to the gym wouldn’t be a good option for me. I decided to pull out this Biggest Loser Cardio max DVD I have had for quite a few years. I haven’t done it in a few months, and I forgot how intense it was! I was planning on just taking it easy through the workout to go easy on my body, but ended up dripping in sweat by the end. I was feeling awesome, so I figured, why not push it? Wanna see my cuuuuuuute workout attire when I exercise at home in my room?

DSCN1731

Let that sink in. Fitness model material right there. Ignore the Jillian Michaels bikini pic taped to my mirror. She inspires me.

DSCN1732

And check out that hair. High pony like whoa. Ignore my dinosaur looking arm. I was trying to show you how obnoxious my hair usually is.

 

I took my sweet ol’ time getting ready and honestly didn’t end up leaving my room until about noon to get some lunch. I know, I know. I should never skip breakfast. But I did. Sue me. I did have a delicious lunch though.

DSCN1737

Salad with cherry tomatoes, carrots, and some homemade dressing with a little bit of olive oil, balsamic vinegar, and bread-dipping spices (cheesy garlic flavor).

DSCN1738

A peanut butter and jelly sandwich, made with PB2 and some raspberry preserves, plus some un-pictured hummus, carrots, and hummus chips that I snacked on while putting it all together.

 

After lunch and getting ready for the day finally, I grabbed a berry Naked juice and headed out to run a couple of errands.

naked juice

I ended up donating all my clothes and books I pulled out over the week that I don’t use to the Salvation Army, getting my free monthly underwear from Victoria’s Secret, getting my free bra from Aerie AND spending my $10 off of $40 coupon, and stocking up on some brush cleaning spray from Sephora. I also got Gabby (the 4 year old I nanny) a couple of things for her upcoming birthday and stopping at Starbucks to spend some of my gift card momma got me for Valentine’s Day. Can you guess what I got?

So unbelievably good. I get it a grande with soy milk, no whipped cream, and an extra shot of espresso.

 

Then Luke and I settled in for the night with some Chipotle. Is it acceptable to have basically their chips and guacamole for dinner? I sure hope so. Because that’s basically what I did.

I also had a couple bites of my veggie bowl I suppose, but it just doesn’t compare. I also had some of this classy stuff.

DSCN1736

I was asleep by 9:30 and feel great this morning. Score for 1-day sicknesses! I also thought I would leave you with this picture of the girls I nanny. The little one is Francesca and her older sister is Gabby. I talk about them all the time, so I figure you should see what they look like! They’re pretty darn cute.

DSCN1735

Enjoy your Sunday, get some relaxing done, and prep for the upcoming week! I have a fun day ahead, so I’ll fill you all in later with a vlog hopefully. Keep your fingers crossed that my technology skills are up to par today Smile

 

What was the highlight of your Saturday? I was actually supposed to go to the Lady Gaga concert last night, but her whole tour got cancelled due to an injury of hers Sad smile I was so upset! I really hope she gets better soon though <3 The highlight of my Saturday was definitely learning that I get $200 back for those tickets though……

Another Workout Wednesday!

Last week I gave you all this 30 minute workout. Now we’re going to up it to a full hour! I think that a lot of you (myself included) who go to the gym on a regular basis and/or do strength and cardio training, spend about an hour on workouts. This workout gives you the option to do an hour of cardio or an hour of strength.However, both incorporate both cardio AND strength. They are just more prevalent in one or the other. I don’t think that sentence made sense at all. Oh well. You can totally do both of these workouts at home, which really helps out you ladies that have busy schedules. You can do it during your Tuesday night TV (Pretty Little Liars anyone?!) like I did last night Smile with tongue out

hour

I think you will know what basically all of the exercises are, but I’ve included a few pictures for the ones that I think might be a little iffy:

Cardio

Mountain climbers:

mountain climbers

Make sure you make this a plyometric move by jumping your feet!

Squat punches:

squat punches

Stay in a squat position the entire time.

Split jumps:

split jumps

Burpees w/ shuffle:

burpees

Basic burpee with a shuffle to each side before you repeat. Touch down to the ground after each shuffle real quick Smile

 

Strength

Squat twists with knee lift:

knee lift

Squat to this position on each side!

Side leg kicks:

leg kicks

30 seconds on each side before switching. Tap the toe down to the ground; don’t put pressure on it.

Donkey kicks:

donkey kicks

Bring working leg back to starting position every time.

Chaturanga:

chaturanga2

V-sit crunches:

Straighten legs and come back to this position. Keep upper body in same position the whole time.

 

As always, if you have any questions please ask! I would be more than happy to talk further with you about this workout, or heck, about anything at all! Hope this is a great way to kick off your Wednesday. Halfway through the week! Smile

 

What is your favorite plyometric (jump training) move?

Workout Wednesday!

Everyone seems to talk about what they eat on Wednesday, so I’m gonna mix it up a bit and give ya’ll a new workout! Now don’t get me wrong, I love reading everyone’s WIAW posts. I just don’t eat creative enough food or even real meals really to post them. Since I nanny, I basically snack on random things all day long. The real meals I eat aren’t necessarily able to be photographed, since I have a 2 and 4 year old running around. Not super easy. Maybe I’ll start a WIAS (Sunday). That seems to be my most normal day of eating, haha.

DSCN1287

On that note, here’s a workout for you to try if you have a half hour! Each SIDE takes a half hour, so if you want a half hour cardio workout, do the pink side, and if you want a half hour strength workout, do the orange side. And if you have an hour….do them both!

workout

All you need for the strength portion is a set of dumbbells, your choice of weight. I use 5 lb. dumbbells. That’s about as much as I can handle.

 

If you’re unsure on how to do some of the strength moves, here’s a little guide I made up to help ya out.

 

Lateral Raise

lateral raise

Continue this movement for 1 minute. Don’t bring your arms higher than shoulder level. Bring them slightly in front of you on the downward movement.

Kneeling One-Arm Row

Each arm for 30 seconds. Switch. Keep shoulders back and down.

One-Arm Bicep Curls

Alternate curls for 1 minute. Knees slightly bent.

Behind Back Criss-Cross

I can’t find a picture for this one; sorry! Super simple though. Hold 2 dumbbells by your sides. Cross one wrist over the other in front of your pelvis. Cross one wrist over the other behind your butt. Repeat for 1 minute.

Plank

plank

Hold this position with good form for 1 minute. If you have wrist issues, drop down to your forearms. Push your heels toward the back wall. Keep your butt down and your wrist underneath your shoulders so you don’t get hurt Smile

Half Swinging Chaturanga

Sept 09_dog27.tif

Do exactly this, but start in position “B.” Swing forward from downward dog into upward dog (for those of you who “speak yoga”). Push straight back into down dog. Don’t complete the full chaturanga sequence. Move slow and steady. Keep control over your body. Use this exercise as somewhat of a stretch!

Hip Raise on Side

hip riase

Basically an up-and-down side plank on your elbow! Keep your body in alignment. Pretend like you are squished between two boards and have to stay super straight. An easy way to measure this is keep one shoulder over the other at all times. You can drop down to your bottom knee if the exercise is too difficult. Do 30 seconds on one side, then switch to the other for 30 more seconds.

Pike Kicks on Knees

Boo, no picture for this one either. Start in hands and knees position. Using your core strength, push up onto your hands, and straighten your legs up into the air. Toes should only come up about 2-3 inches. You should be in a “V” position at the peak of the movement. Return to the starting position and repeat for 1 minute.

Pulsing Squat

squat

Typical squat pose. Keep your knees over your ankles and your shoulders back and down. Tiny, little pulses for 1 minute. Don’t give up; this one will burn!

Crescent Pose

crescent pose

This may look easy, but it’s not. Hold this pose on each side for 30 seconds. Really bend into the front knee, making sure to keep the knee over the ankle. Really reach that back leg back as far as you can. Keep your shoulders back and down. Look up for some added difficulty. Close your eyes if you need even more of a push! You’ll really need to use your core for this pose. 30 seconds on each side.

 

Let me know what you think of it! Smile

 

What was your workout today?

Pros and Cons

I have recently realized that I’ve developed this horrible habit of thinking way too much about all the decisions I make. Instead of just doing something, I consider what I should do and what others expect me to do. And then when a circumstance arises where I should consider my options before doing something dumb, I just jump right in and do whatever I want! What on earth.

So here’s a list of some decisions I made today and why or why not they were good ideas. The pros and cons pertain to the first option in each scenario.

Do I use the extra 10 minutes I have at the gym to do some quick cardio or do I sit in my car and read a book before I wait for class to start?

Pros: extra calories burned, productive use of time, catching up on news while running on the TV
Cons: get sweaty before class, I’ve really been pushing myself lately, I hadn’t eaten breakfast yet

I chose to do the cardio and felt awesome after. Good choice Allison.

Do I watch TV and catch up on blogs while the baby is sleeping or do I clean the house?

Pros: catch up on blogs, catch up on shows, relax
Cons: house was a crazy mess, something to show for my efforts

I chose to clean WHILE watching TV. Best of both worlds.

Do I text back the person who sent me a message that I really have nothing to say to, or do I choose to ignore it and be true to myself?

Pros: be nice, get it off my mind
Cons: person is not a positive influence in my life, nothing to say to them, don’t want to be fake

I chose to ignore it. That may have been rude, but I’m sick and tired of being fake to people. I will never be outright rude, but in situations like this I’m going to go with what my gut is telling me.

Do I eat the cupcake sitting on the counter for my sister’s birthday or do I have a healthy snack?

I had the cupcake. No pros and cons necessary. I knew I would be craving it all night if I didn’t. These are the situations when I tend to not think about the consequences of my actions, but I really need to start to.

Do I tip the girls who did my sister’s and my nails really good (like I usually do) or save money and do the typical 15-20%?

Pros: make them feel good, make ME feel good, help out people who work really hard at their jobs
Cons: spending extra money, going over budget

Luke and I have really been trying to save money lately, so I’ve been very frugal the past few weeks. I decided to tip the girls well. They deserved it. I’ll just be more careful this weekend. Plus, look at what an awesome job she did!

image

image

Do I hang out in my room tonight or do I spend time with my little sister?

Pros: catch up on Walking Dead, read blogs, drink wine, organize, relax, plan my weekend
Cons: being very unsocial, being lazy, not setting a good example

One of my resolutions was to work on my relationships, so I really took tonight to utilize that one. It’s Olivia’s birthday and she asked me so nicely to catch up on all our shows tonight and just cuddle. How on earth could I refuse? That would just be terrible of me. I love the kid so much and want to be a good, active big sister to her.

There’s many other choices, but these were just the ones that stuck out in my mind. I’m still trying to play trial and error with when I need to go through the decision-making process and when I can just go with my first thought. Any advice on how to do this?

On a totally unrelated note, we had pancakes for dinner tonight which was fantastic.

How do you make decisions, either simple or difficult?