Tuesday, December 9, 2014

Introducing: Tabata Tuesday

Tabata training (aka, the Tabata Protocol) is a type of high intensity interval training that follows a specific format:
  • 20 seconds of a very high intensity exercise (e.g., sprints)
  • 10 seconds of rest
  • Repeat 8 times for a total of 4 minutes 
Find out more here

This is my first Tabata Tuesday on this blog. I hope for this series to be a weekly go-to for you fitness lovers. It's a great, quick exercise that you can easily carve into your day. If you've got four minutes, you've got time for Tabata. If you're even more rockstar, you can repeat the 4-minute circuit 5x for a 20 min HIIT workout.

Here is the Tabata circuit today - please remember to comment below if you completed it and offer any feedback {good or bad} you may have!

Equipment required for this circuit:
  • Dumbbells for Upright Rows {go light to medium as you are doing as many reps as possible for 20 seconds}
Exercises:
Repeat 2x to complete the circuit.
Links above go to how-to's for each exercise, however, in the future I plan to do the how-to's for you myself!

*Linking up with Olives 'n Wine

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Monday, December 8, 2014

Body Beast: Beginning The Journey

Hey y'all...haven't updated in a while on here, but I am actually starting a new Beachbody program called Body Beast and I wanted to share my journey with it on here. I hope you'll follow along over the next few months.


First of all, I want to start with how I came to even order it in the first place. We went to Myrtle Beach over Thanksgiving with my husband's family. It was Black Friday and all the adults had gone with my sons to the beach play park near our rental while I stayed back for Farrah to finish her nap. I was just channel surfing when I came across the infomercial. I am no stranger to Beachbody programs as we own Insanity, P90X, Insanity: Asylum I & II, Turbo Jam and more. I am a believer in their programs because if you've ever done any of them, you know they are not a gimmick, you are definitely torching calories! The hard part is staying consistent and finishing the programs. Well, so I started watching the infomercial and what I liked about it was that it is a muscle building program. Weight training, pure and simple...the tried and true method for a rock hard body. The idea of it didn't intimidate me because I have been lifting for years and I do enjoy it. But I love that this program offered a no-guesswork way of doing it to build lean muscle mass and burn fat, ultimately shaping and sculpting your body. If you see the infomercial, it is definitely marketed more toward men who want to gain muscle and get "big". However, being a woman, and knowing what I know about fitness, I know that I would never gain that bulky appearance that I don't want, as I simply don't have the genetic makeup and testosterone to do so. What I do know is that muscle burns fat, muscle increases RMR {resting metabolic rate} and muscle doesn't jiggle. I want to replace a lot of the fat I've accumulated in my 3rd pregnancy with muscle. I definitely thought this program was the way to go.

And the real reason I was so inclined to order was that I feel the infomercial happened upon me at the right time. There I sat, the day after the big feast that is Thanksgiving, 6 1/2 months postpartum and still having 13 lbs to lose to get to my pre-baby weight. I think I finally had that mental "snap" that I needed...the one that made me think to myself, "OK, I am truly OVER this shit and I want it GONE. I'm ready to go full force." Yes, of course I have been working out hard since I had Farrah...I know a loss of 44-ish lbs in 6 months is nothing to balk at. But have I been strict? Have I really been doing all that I can? Short answer: No. I've enjoyed maybe a little too much wine. I've had bad eating days. Other than all the exercise I do, I haven't been doing much else in the way of shedding the weight. I knew it was time to make an all-around change.

I had to wait for the program to arrive {so I used last week to accumulate all the supplies I needed - dumbbells in increments I didn't already have and a weight bench}.


It arrived last Friday, so this morning I officially started my 90-day journey. My ongoing plan is to carve it into the time I have after I take my oldest son to the bus stop in the early AM and before my other two kids wake up {roughly a 6:30-7:30am window}. It's a no-excuses time of day because there's nothing else to hold me back or distract me from getting it done.


In addition to the program, I will also still be getting some work in at the gym. I have a couple barre classes and a few HIIT classes {i.e. Cardio Craze and Insanity} to take each week there and will use any other days to get my cardio in on the treadmill or elliptical. Sundays of course will be the Sabbath {rest, my friends}. The reason I wanted to keep up with other things in addition to the program was to speed up fat loss and overall cutting/toning. Plus, I do pay for a gym membership so I can't just not go for 90 days!

So yes, I also did a barre class at 10:30 this AM. And I feel great...I wonder what my muscles will feel like tomorrow. Today was chest and triceps day for Body Beast. Tomorrow is legs - which I'm actually looking forward to {it's my fave muscle group to work}.

Last, but not least, the most humbling part of the journey I can't just skip over. These are my official "before" pictures taken the other day. I plan to post updated pics and stats on days 30, 60 and 90. I do hate this part because I hate seeing myself like this...yes, I'm postpartum, but it's still hard to see it. However, for the sake of being real about this process, here they are:

158 lbs / 5'7"
So definitely I feel like my "real" body is just swimming under an overall 1-2" layer of baby fat and my belly still looks a little "postpartum". I also just generally need to tone up. I mean, you can see from my profile pic what I looked like in this exact outfit {which, believe me, I don't wear right now, just wanted to use it as my progress pic outfit} just over a year ago! {Amazing what pregnancy does to a woman - ugh!} So there you have it...I look forward to seeing changes by Day 30! Hope you'll follow along my journey!



 

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Saturday, October 25, 2014

Losing Sight Of Your Goals // Re-Boot

First of all, I apologize for TWO MONTHS of no posts. I have been alive and well at my daily lifestyle blog, California To Carolina, but I have horribly neglected this blog and I really need to get out of that bad pattern.

I think the main reason has been that I don't feel I've had much to share since my last few posts back in August. I'm still battling the postpartum weight {15 lbs to go!}, but I've definitely gotten in a rut of sorts...I've been at the same weight for a couple weeks now...I've definitely plateaued. And then of course, I'm fighting internally with my disappointment at how hard the weight is to lose this time around...how hard I am working...and feeling like it is just "unfair" that I have to kick my ass so hard to see results after pregnancy, when so many of my friends seemingly shrink right back down with little to no effort at all. I just want to be back in a pair of pre-prego jeans, damnit! {Is that too much to ask?} I feel at nearly 6 months postpartum now, I should be there. So I then have some moments of retaliation...basically saying "f*** it", I'm going to just eat what I want, drink my wine and throw in the towel {which of course, I really don't want to do, but sometimes my frustration takes over}.

So all that being said, I need to reboot. I need to get back on the motivation train. For the last several weeks, I've been doing a few classes at the gym each week, running with the kids in the stroller and just hitting the gym in general {when there is not a class I want to take}. So I definitely haven't "thrown in the towel" at all, but I know I'm at a point where I need to take it up a notch - in my exercise and in my diet.

Truth be told, my diet probably needs the most work. I'm always generally pretty healthy, but I have not been super-strict as I was a couple months ago when I started the meal prepping. I sort of got lax with that. My husband, however, did GREAT, and is down nearly 30 lbs {friggin' men}. I think seeing him lose the weight so quickly pissed me off even more! {No, seriously, I'm happy for him and glad I could get him motivated.} And then, of course, there is my infatuation with wine. I find that glass {or two} after a long day of watching the kids, cleaning the house and what-have-you, is so enticing and hard to give up. However, I'm at a point where I need to take some drastic measures...and I think cutting back on that {a lot} is something I really need to do. I think in the long run, not seeing the results I want with how hard I work pains me more than giving up wine for a little while. Lastly, I need to start up the meal prep again...there's really no excuse not to. I've got a date with the grocery store and my kitchen tomorrow.

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Three months ago, I posted my stats for my tracking purposes. Here is what they were then:

Weight: 173 lb {Height 5'7"}
R & L Bicep {unflexed}: 11.25"
L Thigh: 22.5"
R Thigh: 21.5"
Waist: 33"
Hips: 40.5"

These are my stats now:

Weight: 160 lbs
R & L Bicep {unflexed}: 11"
L Thigh: 21.25"
R Thigh: 21.25"
Waist: 31.5"
Hips: 38.25"

So yes, obviously there has been progress. I've lost 13 lbs and almost 6 inches total in the last 14 weeks. I am happy that I've averaged a loss of about a pound a week, but I know had I been strict on myself the whole time, I could have done better. Well, it's time to do better. I still have my goal to have this weight gone by the end of the year. That gives me just over 9 weeks to knock off 15 lbs...which is a daunting task, but if I stay motivated, I can do it.

Anyway, in the last week, I've started adding running in {solo, so I can push harder} when Jake gets home from work in the evenings so he can handle the kids for me. I'm signed up for my first postpartum 5K race on November 1st.

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And we will be in Myrtle Beach for Thanksgiving, so I am doing their Turkey Trot 8K.

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I think running will help make a big difference in the coming weeks. Once DST ends, my runs will be in the morning before I help get Tanner ready for school...it will be nice to have them out of the way. I will also be adding some Insanity workouts into my routine, especially on days I can't get to the gym.

Anywho, I hope I'm not being a downer, it's not my intention...I just want to be raw and honest about this process - and the truth is, it's not easy and it's got its ups and downs. It's helpful to me and I hope maybe someone else out there struggling with weight loss might be encouraged to reboot as well.

Stay Happy & Healthy!


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Friday, August 22, 2014

My Morning Workout Schedule

I am so glad to be back on a regular morning workout schedule. It has definitely been a challenge working in fitness this summer between newborn, 4yo and 8yo...I managed to do very well, but some days I had to throw in the towel.

Right now, I get my oldest dropped off to school at 7-7:10am. My gym is right across the street, so it makes it very convenient to go afterward. However, the gym childcare does not open until 8am...which left me about an hour to kill. The first couple days this week, I would just take Breckin and Farrah to the recreation department playground next to the schools, which was fine. But then I had an epiphany the other day and realized I could totally be using that time to get some of my workout in - if I brought the double jogging stroller with us in the mornings! Where Tanner goes to school is a very nice subdivision with walking trails, so it was perfect. I could just park at the gym, start walking/jogging from there and kill the hour, then hit the gym for my strength training. Perfect.

I get out of the gym by 9am and we head home. It has been going swimmingly...and I feel like I'm getting a lot more cardio in this way too!


 
I'm hoping this is the start of some major postpartum weightloss! I've still got about 20 lbs to go and it's killing me! Ha!


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Thursday, August 21, 2014

Shoulders/Back Routine...and Some Abs

As I've gotten deeper into fitness, I've gotten better about working out all muscle groups and not just the ones that I enjoy the most, or taking the same classes over and over. I switch up my weight training daily by working out different body parts. I tend to do shoulders and back on the same day. 

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{via}
Here is my typical routine for those:

Shoulder Press - 3 sets of 12

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Incline Shoulder Raise - 3 sets of 12 reps
Incline Rear Delt Flyes - 3 sets of 12 reps

Lat Pull Downs - 3 sets of 12 reps

Back Extensions w/10-15 lb weight plate - 3 sets of 15 reps

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Upright Rows - 3 sets of 12 reps
Bent Over Rows - 3 sets of 12 reps

I will typically also do abs when I train my shoulders because I don't do as many exercises on back and shoulders as I do for legs and glutes. What I usually do for abs is:

SUPERSET - I alternate by doing one set of each, resting for 30 seconds and repeating for a total of 3 sets of each.
Bicycles - 3 sets to failure
Straight Legged Crunches - 3 sets of 25

Russian Twists w/15 lb medicine ball

Stability Ball Crunches {Center and Obliques} - I usually sit facing the railing at my gym, get my lower back on a stability ball and put my toes in the railing for support. I will do 16 center crunches, then 16 crunches on each side and repeat for a total of 3x.

Stay Happy and Healthy!



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Monday, August 18, 2014

Legs & Glutes Workout

Well, hello there! Sorry it's been a few weeks since I've blogged here. I think the summer does that to you. Today though, it was back to school for my 3rd grader and this was the day I've been waiting all summer for because I can finally get back in the gym now and have a regular schedule. Farrah is old enough for the childcare there now and since it's right across the street from my son's school, it makes it perfect to head there right after I drop him off in the morning. I am ready to kiss the last of this pregnancy weight goodbye. As of today, I've got 21 lbs to go. I have been pretty good about the clean eating and meal prep though. I did slack on it a little for some social things, but now that I'm back in the gym with a regular schedule, I will be a lot better about sticking to it.

I thought it would be good for me to share my gym routines here periodically with you, in case you should be interested in trying the same, or modifying it to fit your lever {whether that be more novice or more advanced}.

Today, since it was my first day back in the gym in a while, I chose to work my favorite muscle groups - Legs & Glutes. Some people hate "leg day", but it's my favorite. I think it's because on my body, that is the area I feel needs the most work all the time...so I feel super-accomplished when I get through a killer workout on them.

When I've gone to the gym lately, I've been trying some interval training for my cardio rather than my usual 30-min elliptical workout. I'm going to switch it up, but it definitely works up a good sweat. I'll warm up jog on the treadmill for 4-5 min and then sprint at about 85-90% exertion for 1 min and then speed walk/jog for 2 min and repeat that 4-5 times.

The rest of my workout today was as follows:

SUPERSET - each exercise is a total of 3 sets of 15 {doing one set of each exercise and then repeating for 3x}
Step Ups w/Medicine Ball Raise {6-8 lbs} and Back Leg Lift {with non-working leg}
Stationary DB Lunges {5-10 lbs each hand}

Plie Squats w/KB or weight plate {25 lbs} - 3 sets of 15

SUPERSET - first exercise is a total of 3 sets of 15 and second is 3 sets of 25 {doing one set of each exercise and then repeating for 3x}
Stability Ball Leg Curls
Bridges w/Weight Plate {10 lbs}

SUPERSET - each exercise is a total of 3 sets of 25 {doing one set of each exercise and then repeating for 3x}
Hip Adductor
Hip Abductor

Butt Blaster Machine - 3 sets of 15

Leg Press - 3 sets of 12

Stiff Legged Dead Lifts - 3 sets of 12

Hope y'all have a great week...now that summer is over, I think many bloggers will be back on a regular posting schedule, and I plan to be too...I think there were some tumbleweeds rollin' there for a while. Do remember, my main blog is at California to Carolina, if you want to keep up with me there too!

Mingle 240
still being molly

Weekending







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