Lovin’ on Laziness

That title will make a lot more sense tomorrow or later today, when I decide to actually type up a post and let you know what I mean by that. For now, laziness it is.

First off, I just want to say that I’m totally not making videos and posting them for the exercises I made up for my 5 Day Warm-Up. Truly, I’m just really busy right now and don’t want to do it unless people are actually going to use them. So if this is something you’re interested in, please let me know and I’ll totally do it. Otherwise, ya’ll can google what they mean if you don’t know.

Second of all, I’ve mentioned this before, but I recently switched over to self-hosted wordpress, so that explains why the blog is looking like a hot mess. I’m working with a designer to make it super cool, so eventually it will not look like a robot anymore. Pinky swear.

Third, I feel like I’ve been complaining a lot on here lately. Oops. That was never my intention. So here’s some of the good stuff that’s going on lately.

  • A Wednesday schedule much different from the norm……
  • Seeing the Lion King downtown Detroit Sunday night with the fam

  • My girls I nanny not being sick anymore
  • The Call coming out next Friday; I’ve been in need of a new thriller

  • A bomb episode of Pretty Little Liars last night

  • A super intense workout last night that left me feeling sore less than an hour later. Best part? I was actually sore in the places I was attempting to work out. Solid. Makes me feel like I know what I’m doing!
  • 3 new personal training clients (!!!!)
  • A fairly relaxing weekend up ahead
  • Two house-sitting gigs within the next couple of months in sweet areas
  • 40 days until I go to Los Angeles
  • Awesome, awesome friends that I’ve been e-mailing with
  • The new Victoria’s Secret swim line

That’s all I can think of for now, but there’s definitely more. When I sit back and think about it and reflect on lists like that, I realize how blessed I am. What the hell do I have to complain about? Nothing. Gotta not let my mind take over my heart and just enjoy this life. The end of that.

Last but not least, I really want to share this article with you that I found in Cosmo quite a while ago, but stumbled upon again recently. It’s called 20 Things You Should Do Before You Turn 35. Here’s my condensed version:

  1. Let go of a grudge.
  2. Decide on a Wednesday which country you’ll be taking a bargain flight to on Friday.
  3. Ditch the “you know” or whatever little vocal habit you had in high school.
  4. Create a photo album not on Facebook.
  5. Take your boyfriend to a random hotel for sex (oops, pretend I didn’t say this; I swear, I’m just copying the article!).
  6. Ask about additional benefits you can get at your job.
  7. Sleep with a bad boy if you’re still single (this is bad; I don’t like this one, sorry Cosmo).
  8. Take yourself out to dinner (LOVE THIS ONE).
  9. Host a fancy cocktail party for your closest friends.
  10. Agree to a blind date without asking any questions.
  11. Commit to a charity.
  12. Buy a piece of nice jewelry that signifies all your hard efforts up until this point.
  13. Get rid of the “deadweights” in your social circle.
  14. Improve a relationship with a friend you admire by asking her to set you up with a new friend she admires.
  15. Learn to curse in a new language (haha).
  16. Learn more about wine so you know what the hell you’re looking for at restaurants.
  17. Upgrade your wardrobe and get rid of the clothes that “aren’t you” anymore.
  18. If you’ve earned a raise, ask for it.
  19. Buy something online you’re too shy to get in person.
  20. No clue what this one is, since I ripped the article out and number 20 must have been on the next page. My bad.

I just thought that was fun. Good thing I have 14 years to complete it.

Happy Wednesday!

Anyone else have an insane amount of snow right now? Oh boy, is Michigan ever a hot mess.

So Why Are You Doing It?

I’m anticipating  a lot of questions about why I’m choosing to compete in the Fitness Universe competition this upcoming June. I thought I would just beat ya to it and type out the answers to some of the most common questions.

…Weird day.

  1. Are you trying to lose weight? No. Not at all. I’ve really gotten off track with my workouts lately, and I truly just want a reason to keep myself accountable for exercising and taking care of my body. Yes, I want to clean up my diet, and if some pounds drop in the process so be it. I have gained a few pounds recently, and I want to feel comfortable in my clothes again!
  2. How did you find out about the competition? Through Karena and Katrina at www.toneitup.com! You’ve probably heard me preach about them before, and I’ll keep doing it. I just adore those two girls.
  3. How will you fit this into your schedule? Great question. I have no idea! But I am determined to make it work. Now that I’ve put it out there, it’s too late to back down now! Some steps I’m going to take are to wake up a half hour earlier each morning (5:30 am), complete strength training routines at home while watching my nightly TV shows whenever possible, meal prep on the weekends to avoid breakdowns during the week, and track my progress via the TIU app.

Barney: And stop shouting! You&#8217;re scaring Cottontail.Ted: You&#8230; named the rabbit?Barney: You took longer to get here than I thought, we bonded, I&#8217;m keeping her.<br />
     How I Met Your Mother 6.05 - &#8220;Architect of Destruction&#8221;

  1. How far away is the competition? 121 days (June 27, 2013).
  2. Is your blog going to turn into a strict recap of your training? No way! I’m going to be posting a weekly schedule of workouts and nutrition tips each Sunday in case anyone wants to follow along with me, but other than that everything will be running as it always has Smile
  3. Is this a bodybuilding competition? Not at all. The goal is to be confident and fit in a bikini. That’s it. The bodybuilding competition is something completely separate. I’m going for the long and lean look, haha.

If there’s anything else you can think of, please leave it in the comments below! I’ve been getting some really awesome support from this community, and I am extremely grateful for that. You guys rock.

On a side note, who watched The Bachelor last night?! Holy crap! Ashlee was piiiiiiiiissed. I’m going for Lindsay now. Thoughts?

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 allison.hayes91@gmail.com if you wish Smile

Surprise!

We’ve all been there. We have all been in that position where things just aren’t clicking the way they’re supposed to. In the cliché words of John Mayer, “your body is a wonderland,” and you should treat it as such. I know, I know. Easier said than done, yeah? I have found from research and personal experience that it really helps to have a goal that you’re striving towards. Even more important is to make this goal public, in order to hold yourself accountable!

Want to know my goal?

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Yup, this is happening. Now I am certainly not aiming to be a muscle-woman, but I would like to feel confident about my body in a bikini. What better way to do that than to force myself to prance around a stage in front of hundreds of people? I gotta get out of my comfort zone and challenge myself. I’ve been telling myself I’m finally going to get in shape every day for the past year. “That day” never comes. I’m ready for a change.

I am trying to get a friend of mine to train for and compete in the competition with me, just to make things more fun and lighthearted. I am not going into this with any expectations to win anything or have a life changing moment where I want to become a bodybuilder. We (hopefully!) will be competing in the “Ms. Bikini” competition, which is the most low-key event Fitness Universe offers. It basically involves being fit, toned, confident, and dedicated. I know I can do it if I set my mind to it.

Check out this video for footage of two of my favorite girls, Karena and Katrina, competing in the competition a few years ago. They are the ones who inspired me (hopefully us!) to do this. So thank you.

Now as you can probably guess, this is going to involve quite a bit of lifestyle changes. As many of you know, I am hoping to start my own online health coaching business. I’ve had some ideas floating around in my head for a while now, this “plan” being one of them. I’m going to create a healthy plan to prepare for a fitness competition, in hopes of helping women in the future train for such an event if they wish. This is just one of many things I’ll be working on towards my website in the upcoming months.

Want to know the best part? You can participate in this program even if you’re not interested in the slightest in doing a fitness competition! Let’s say you want to clean up your diet. This plan works. Let’s say you want a set workout schedule. This plan works. Let’s say you need consistency in all areas of your life. This plan works.

I am an AFPA certified personal trainer and nutritionist, but all opinions are my own. Always consult with your doctor before making any huge lifestyle changes. This is just my well-thought through plan of how I am going to prepare my body to be in the best shape of my life.

Ready to get started? I am!

The competition is approximately 17-ish weeks away. We’re going to use the next 5 days (Tuesday-Saturday, or whatever day you’re starting this on) to ease ourselves into some new habits and to make subtle changes that will eventually become habits. Then we will have 16 weeks of “the plan” and another 5 day turbo-boost to get ready for the competition (or whatever you’re preparing for; life perhaps ;) ?). Think of the first and last 5 days as a warm-up and a cool-down: necessary for a successful workout! Also necessary for a successful, healthy lifestyle.

So finally after all my rambling, I present to you the rules for The 16-Week Fit Body Plan.

1. Drink 100 oz. of water each day. Water flushes toxins from your body and allows your internal organs to perform at their highest capability. I like to use a 16 oz. water bottle and fill it up 6-7 times each day. Trust me, it’s more than possible.

2. Complete 3-4 cardio sessions and 2-3 strength training sessions each week. I’ll be giving plenty of options for these workouts along the way, so no worries. I know that I have a crazy schedule, so I’m providing lots of flexibility with your workouts so you have no excuse not to do them. Aim for 5 intense workouts, 1 “easy” workout, and 1 rest day.

3. Start and end with tea. Green tea in the morning gives you a metabolism boost. Decaffeinated tea at night helps you sleep. A high metabolism = more calories burnt. Relaxing, warm, herbal tea = better sleep. It’s a win, win. Enough said.

4. Get off your butt! Aim for 12,500 steps each day. An easy way to track this is to buy a watch with a pedometer on it, or even get a cheap clip on pedometer from Target. Walking definitely counts as exercise. It’s important (especially if you have a sedentary job) to get the blood flowing and the heart pumping multiple times throughout the day. Walking allows you to do this without breaking a sweat and having to shower in the middle of the day. Because really, who on earth wants to do that?

5. Stretch. We will be very active in these next few months. Stretching allows the muscles to release any pent-up energy you may have in order to prevent injury, not to mention giving you that long, lean look I know I am definitely striving towards. I highly suggest investing in a foam roller.

6. Read a book. Or take up any hobby you wish, that doesn’t involve exercise. It’s very important to not get too caught up in one thing, in order to avoid burnout. I advise you to indulge in something you love, such as reading, writing, playing an instrument, volunteering, meditating, or baking. Something that is just for you and allows your body time to recuperate from the stress we will be putting on it.

7. Grab a friend! Everything is better when you can do it with someone else. I’m praying I can get one of my friends to join me on this journey. I’m hoping some of you will play along, too!

8. Eat the greens. And the blues. And the purples. And the reds. And the yellows. You get the picture. Eat your colors. But the natural colors. Not those nasty artificial ones. I suppose what I mean by this rule is to eat your fruits and veggies. Plain and simple. No one ever said they gained weight from eating an apple.

9. Avoid the whites. If a food is white or in white packaging, it probably shouldn’t be going in your mouth. Except for eggs. And if you can think of anything else, let me know. Check nutrition labels always, and avoid processed foods at every opportunity. Let’s go back to the basics for a few months, shall we?

10. Keep track. I use my iPad to schedule out my daily workouts for the week on Sundays. I also use an app to record the foods I eat, but I do NOT count calories. No counting calories here; just focusing on eating the good stuff. Writing (or typing) things down helps you to visualize exactly what you got going on and what’s working for you and what needs to be changed.

So there you have it! Super simple rules. Probably stuff you already knew, but it’s nice to see it again. Print those out and stick them on your mirror. Make copies. Give them to your friends. Put one in your car. Get it tattooed. Okay, don’t do that last one. Bottom line is to remember these guidelines at all times. Don’t beat yourself up if you slip up. Just take a deep breath and start over immediately. Do NOT wait until tomorrow. In the words of Sweet Brown, “Ain’t nobody got time for that!” Please watch this link if you haven’t seen it already.

Tomorrow morning (early!) I will be posting the schedule for the next 5 days. No preparations necessary, just yourself and some dedication!

On a totally different note, I’m looking into buying a heart rate monitor. Any suggestions??

And of course since it’s Monday, I’ll leave you with one of my favorite quotes:

You have to shut out all the noise and remember it’s your thoughts that matter. –Lady Gaga