Back in Action!

Hey my lovely readers!
It has been a little while since I have been on here, but don't worry it is for good cause! Since the weather got nicer I felt the need to spend more time with my son outside and get a nice tan!
I have still been working out at least 4-6 days a week doing runs and lifting weights about 3 times a week. When the weather gets cooler I do plan on starting insanity again except this time I want to do the diet plan as well.
But lets not jump ahead of myself.. On a different note there is a modeling event in PA the end of July I plan on attending to start to (finally) build my portfolio and get some real experience under my belt.
I actually started crocheting in the mean time to keep my mind and hands busy while I am at home. It is a little hard and my lack of patience makes it hard to stick with it..but I am still trying to keep it up so I can say I accomplished something new.
But back to modeling! I am so excited to do this event, I have been thinking about it all day everyday just about. I feel it has really been my motivation for my running and lifting this summer, along with all the fitness model pictures I have right next to my bed to remind me of how I would like to look! haha.
Again on a different note, I have found it is extremely hard to stay motivated career wise.. Lately I have been thinking of everything from owning a coffee shop to being a nurse to going to cosmetology school to doing Real Estate. (and of course doing modeling and singing on the side!)  but Wyatt is getting fussy since I won't let him put his input on here (aka saldfkalkjfaslfj haha) So I am glad to of caught you up on my exciting and motivated life and I hope you are all still staying on track with your own goals.
God Bless and have many beautiful days!

Day 24 Work Out

Ok now everything is all caught up and hopefully I will be able to find the extra time in the day to keep posting!
Today is a Recovery Day...Kind of..

Warm Up- 3 min
   Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.

Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.

Breath exercise twice then go into Plank Work- 1 min
    Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec

Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift  left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps

Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
  Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec

Squats- 1 min 20 sec
   Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
   hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec

Lunges-45 sec
  Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
   Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
  Same as lunges before but do right side.
Lunge hold- 30 sec
  With 20 sec left do 16 pulses.

Plie Yoga Stretch- 2 mins
  Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min

Quad Strengtheners- 1 min
  Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
   Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.

Hip Flexor Stretch- 2 mins 30 sec
  Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.

Table top balance pose- 2 mins
   Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up

Knee to Chest- 1 min 30 sec
  Bring left knee to chest and hold with both hands (45 sec)
  Bring right knee to chest and hold with both hands (45 sec)

Knee to Oblique- 1 min
  Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
  Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.

Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
  squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.

Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.



Food-
Breakfast- Fiber One Cereal
Lunch- Peanut butter and banana sandwich
midmeal- fruit
dinner-Chicken and veggies


For those of you Not doing Insanity..
Go for a short slow bike ride. Try and just loosen your muscles up and don't forget to stretch when you are done!
Good luck and God Bless!!

Day 23 Work Out

First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.

Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!

Day 22 Work Out

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.


After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
   Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
    Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
    Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
    Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
    In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
   Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
   Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
   Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
   Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
   Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min

   Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
   Hold up position of a push up.
High Planks Alt. Knee- 30 sec
   Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
   Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
   elbows and toes.
Low Plank Alt Knee- 30 sec
   elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
   Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.

Day 21 Day off

Day 21! Time to kick back and relax those muscles!! (And your mind!) It is so nice to give yourself a break! But don't lose motivation on your day off! Know your muscles are still working internally and tomorrow it is back to business! :-D And treat yourself to a Small bowl of ice cream or a chocolate bar today!

God Bless and Relax!

Day 20 Work Out

Day 20 :-D only 40 to go!!

First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.

Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
  jumping from side to side one foot at a time.
1 2 3's-30 sec
   step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
  Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec

for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!

Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
    Step to the right side and touch the ground then step to the left side touch the ground and repeat.

Power Squats-30 sec
    Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.

Mountain Climbers- 30 sec
    High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.

Ski Down- 30 sec
    Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.

Rest- 30 sec

Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec

Repeat again at 30 sec intervals.

Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
   step one foot forward other foot backward and alternate keeping toes and heels on floor.

Football Wide Sprints- 25 sec
    You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well

Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec

2 1/2 minutes for the next section.
Basketball-30 sec
   Imitate shooting a 3 point shot

Level 1 Drill- 1 min
   4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.

Ski Abs- 30 sec
   In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat

In and Out Abs- 30 sec
   In push up position bring both feet toward chest and then back out to starting position. repeat.

Rest- 30 sec.

Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec

Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
   Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
   Squat down and punch in front of you alternating arms.
Rest 30 sec

Stretch for 3 1/2 mins doing Yoga stretches.

Then shower because you are going to need it!!



Eating for the day-
Breakfast- Fiber One cereal
Lunch- Burger w.o a bun Fiber One bar and some grapes
Mid day snack- an orange
Dinner-Not sure yet. haha Probably chicken..

for those of you who want to do a different work out program and not the Insanity one:
Try running for 25 mins today and when you come back in Do an assortment of chest work outs for about 15 mins or until you can't do any more..Push ups, air punches etc.
or like I suggested earlier get a work out dvd to follow.

Day 19 Work Out

Hey everyone! Sorry for the delay on the work outs..I haven't had much time to get online with the weather getting nicer but I have been doing my work outs! I hope you have been as well!

First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.

Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!

Day 18 Work Out

Day 18!! Recovery Day! Another great work out!

Warm Up- 3 min
   Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.

Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.

Breath exercise twice then go into Plank Work- 1 min
    Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec

Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift  left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps

Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
  Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec

Squats- 1 min 20 sec
   Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
   hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec

Lunges-45 sec
  Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
   Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
  Same as lunges before but do right side.
Lunge hold- 30 sec
  With 20 sec left do 16 pulses.

Plie Yoga Stretch- 2 mins
  Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min

Quad Strengtheners- 1 min
  Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
   Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.

Hip Flexor Stretch- 2 mins 30 sec
  Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.

Table top balance pose- 2 mins
   Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up

Knee to Chest- 1 min 30 sec
  Bring left knee to chest and hold with both hands (45 sec)
  Bring right knee to chest and hold with both hands (45 sec)

Knee to Oblique- 1 min
  Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
  Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.

Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
  squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.

Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.


Food-
breakfast-fiber one cereal
mid meal- fruit
lunch-chicken ceaser salad
mid meal- apples n cheese
dinner- chicken and mushrooms w. veggies


For those of you Not doing insanity..
Just stretch today.. do some yoga poses and really stretch your muscles! Do some sit ups, push ups, and squats, but hold your work outs so you really feel the burn!


God Bless and I hope you recover well!

Motivational Words

Today I woke up and it was snowing outside..Mean while..it is supposed to be spring!! This Spring I was planning on remaking myself..or bettering myself! I want to take all of my best assets and make them better! It is really a hard thing to do to realize what you are good at and what you aren't good at. And if it isn't hard for you, feel lucky that it isn't! Anyway, When I saw it snowing outside it made me think, why wait till "spring?" Why not make some changes NOW? Naturally my impatience probably brought these thoughts on. So today after my work out, I did my make up (after showering of course), I painted my nails, and I made a list of the things I want to change for the better, and the things I am already good at that I want to get better at. This list is just a starting point. I will definitely keep everyone posted on how "remaking" myself is going! But do not get me wrong..My roots will always stay strong and will be the foundation of where I am going in life. God guides my steps so I don't make a wrong turn. :-)

God Bless and Keep taking steps in the right direction!

p.s. after this 60 day work out program..I think a shopping spree is going to be in order! none of my pants fit! haha I think this is a good start to a me makeover!! haha

Day 17 Work Out

Hey everyone..so I tried a new pair of shoes!! I wore my good old wrestling shoes and my ankle felt a lot better! still not perfect but not nearly as much pain! The work out on the other hand seemed harder than I remember..haha probably because of the few days I took off, but that is ok..I will be back on track in no time!
Today was just like day 13...Pure Cardio and Cardio abs! What a work out!

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.


After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
   Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
    Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
    Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
    Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
    In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
   Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
   Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
   Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
   Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
   Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min

   Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
   Hold up position of a push up.
High Planks Alt. Knee- 30 sec
   Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
   Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
   elbows and toes.
Low Plank Alt Knee- 30 sec
   elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
   Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.


Food-
breakfast- yogurt and a small piece of coffee cake (I couldn't help myself..but I finished it so that won't be a problem again! haha)
mid meal-fruit
lunch-tuna and crackers
mid meal- protein bar
dinner- chicken ceasar salad


For those of you Not doing insanity..
The weather is kinda yucky out today..so I say do some kick boxing, yoga, or pilaties inside! make sure you get a good long stretch in and really make those muscles lean! Or get a jump rope and do 100 jumps plus 50 squats, 50 push ups, and 100 sit ups.


God Bless and stay warm!!

Day 16 Work Out

Hey everyone! I am back in business (I hope) My ankle has been hurting a lot from the impact in these work outs. I hope none of you are having the same problem..but if you are it is very important to know when to rest and when Not to push through a work out.

My ankle was hurting through out a lot of the jumping moves, so I tried to improvise the best I could and I still got a great work out!

Today was just like day 2. This is what Insanity does..

First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.

Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
  jumping from side to side one foot at a time.
1 2 3's-30 sec
   step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
  Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec

for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!

Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
    Step to the right side and touch the ground then step to the left side touch the ground and repeat.

Power Squats-30 sec
    Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.

Mountain Climbers- 30 sec
    High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.

Ski Down- 30 sec
    Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.

Rest- 30 sec

Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec

Repeat again at 30 sec intervals.

Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
   step one foot forward other foot backward and alternate keeping toes and heels on floor.

Football Wide Sprints- 25 sec
    You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well

Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec

2 1/2 minutes for the next section.
Basketball-30 sec
   Imitate shooting a 3 point shot

Level 1 Drill- 1 min
   4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.

Ski Abs- 30 sec
   In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat

In and Out Abs- 30 sec
   In push up position bring both feet toward chest and then back out to starting position. repeat.

Rest- 30 sec.

Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec

Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
   Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
   Squat down and punch in front of you alternating arms.
Rest 30 sec

Stretch for 3 1/2 mins doing Yoga stretches.


Food
breakfast- 2 whole wheat waffles w. a little butter
midmeal-coffee cake (oops)
lunch- tuna on crackers and pineapple
midmeal-cucumber
dinner-ribs asparagus and sweet potatoes


for those of you Not doing insanity..
Go for a bike ride today and when you get back do some kick boxing and some sit ups! Sounds like fun ;)


God Bless and stay healthy!!

Motivated Mommy on a break

Hey my lovely readers..
Unfortunately I have had to take a couple days off (again) from the Insanity program.. I have been having some trouble w. my joints, but especially my ankle. So although I would normally push through, I thought it would probably be wise to just take a rest before I really hurt myself.  Keep up the motivation and don't let me taking a break be an excuse for you to take a break! I will be working out hard as ever asap!

Much Love and God Bless!

Day 15 Work Out

Hey everyone! Today was a Fit Test Day! I am really surprised at how much better I did this week!! A little hard work goes a LONG way! :-)

They have you start with a warm up.
-Jog- 30 sec
-Jumping Jacks- 30 sec
-Heisman- 30 sec
-1 2 3's- 30 sec
-Butt Kicks- 30 sec
-High Knees- 30 sec
-Mummy Kicks- 30 sec
-Stretch for a few mins.

Then you do 1 min of each "test" with a minute in between each one. The last two tests you have a minute and a half rest in between and then you finish with a stretch. Here are my results! :-)

Switch Kicks-
1st test- 62   this test- 68

Power Jacks-
1st test- 50   this test- 63

Power Knees-
1st test- 80  this test- 100

Power Jumps-
1st test- 40   this test- 63

Globe Jumps-
1st test- 11   this test- 14

Suicide Jumps-
1st test- 15   this test- 22

Push-Up Jacks-
1st test- 23   this test- 32

Low Plank Oblique-
1st test- 60   this test- 83

So there were Definitely improvements all across the board! Not only is my performance better and faster, but I am looking better already and feeling super fit! Hope you feel the same in your journey!

Food-
breakfast- scrambled egg and yogurt
mid meal- apple
lunch-peanut butter and banana on whole wheat (sandwich)
mid meal- nutri grain bar
dinner- Not sure yet.. maybe a steak and some veggies.

If you are not doing the insanity program..
Go for a mile run today.. Time yourself and see how you do! you might surprise yourself. And push yourself, see if you can sprint the whole thing or at least part of it haha. Then when you get back do 100 sit ups and 50 push ups and 50 squats.

Hope you all have a BEAUTIFUL day, and God Bless!!

Day 14 Day Off

So insanity has today as a rest day! I might do some yoga later just to get a good stretch. But if you are following this program take the day off! :-D We all need to rest so our muscles can heal.

Food-
breakfast- whole wheat pankcakes
midmeal- yogurt and granola
lunch-ham sandwich
midmeal- apple w. peanut butter
dinner-Chicken and veggies.

Motivated Mommy Today!!

Hey everyone!
   So today has been a Great day! While I was working out I got an e-mail telling me I was in the running to be on the cover of Fitness Magazine! I spent most of the day promoting myself to different people online to get the votes I need to move on to the next level! While I was doing all that I still managed to bathe my son, work out, bathe myself, do laundry, and clean the house! haha Definitely a busy day, which I like! But today I think my best words are for those people in my life that I would never think would influence me so greatly..
I really have to thank my ex boyfriends mom..(ironic huh?) I know she has gone through a lot in her life..but if she didn't go through the things she went through, I wouldn't be where I am today. If she had never moved to PA, I would have never met my husband (through my ex)..I would have never had my beautiful son..and I would have never met the girl who told me about the Fitness Magazine contest! (who I also met through my ex) If things had gone different for her life..My story would be completely different.. It really is amazing how you influence the world one person at a time..and with out realizing it! God's purpose for you may be completely hidden..but one day it will all unveil itself showing you how precious every move you make is. You never know who is going to influence your life or whose life you will influence..It really is a small world! So be careful who you hurt in your life and who you are nice to because you never know how you might influence many people down the road from that simple action.
Instead, try and positively influence everyone you know. It will be a chain reaction!

God Bless and Thank you to everyone in my life, you are a part of my story!

PS. This is just a small example of how people can change other peoples paths.. Think about those who have influenced you and thank them! :-)

Day 13 Work Out

 Today I woke up..just like it was another typical day..But little did I know it was going to be an Awesome day!! :-D Today was just like Day 5 but w. an added section called Cardio Abs! This is what we started with..

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.


After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
   Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
    Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
    Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
    Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
    In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
   Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
   Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
   Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
   Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
   Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min

   Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
   Hold up position of a push up.
High Planks Alt. Knee- 30 sec
   Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
   Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
   elbows and toes.
Low Plank Alt Knee- 30 sec
   elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
   Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.

Food-
breakfast- Peach Yogurt w. granola
mid meal- apple
Lunch- Mac n Cheese (I splurged for the day haha)
mid meal- nuts
Dinner- beef tacos w. whole wheat tortillas, re fried beans, cheddar cheese, sour cream, and lettuce.

For those of you Not doing insanity...
Go for another run today..try 40 mins and when you get back do a Pilate video. Really focus on keeping your core tight during your run and during the video! :-)

God Bless and Enjoy your work out today!

Day 12 Work Out

Hey everyone! I took a couple days off..which was unplanned..but none the less the break was very necessary! It was not a part of the work out program..but sometimes you have to improvise haha. I didn't even really feel like working out today..but I made myself do it and I am glad I did cause I feel great today!  Today was day 12..and was just like day 3. Here is what we did.

First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.

Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!




Food-
breakfast- fiber one cereal
mid meal- apple and cheddar cheese
lunch- tuna or chicken salad
mid meal- yogurt and granola
dinner-stuffed peppers mmmm


If you are not doing the Insanity program..
Today you are going to start running again! It is a beautiful day out today..but instead of running for 25 mins run for 35 mins. Then when you get back stretch really well and do some abs and push ups.


Hope you all rested well! If I ever don't post a day and you want to work out anyway just repeat on of the previous days or improvise for yourself! Don't let my off days be your off days! Push through! :-D


God Bless and Keep Pushing!

Motivational Words

Today I was at work..and there were a lot of people complaining.. I found myself getting really annoyed at all the negative energy! Then I took a step back and told myself..people will be people..You have to just ignore the bad things surrounding you sometimes. You have not let people bring you down and not let people make you feel as though their negative thoughts are more important than your happy thoughts! :-)
I have a little story..
When I was a sophomore in high school I was on the Varsity softball team.. We were playing a team that we had beat before and there was no reason why we should have any problem doing it again.. But for some reason one bad thing was happening after another during the game.. Out fielders were missing easy catches.. infielders were letting balls run through their legs..our best batters were striking out.. All things that should Not happen and didn't happen on a regular basis.. But naturally sometimes people just have bad days.. Everyone was complaining and practically crying and just dragging their feet..once something bad happened something worse would follow etc. So I told myself.."Rachelle..I don't care HOW bad everyone is doing you have to stay positive..know you will do your best..and just ignore all the bs around you! You are a champion! Don't let them bring you down!" (ok yes it might sound a little corny but it worked!) So while everyone was moping.. I was smiling! I was playing left field and had an AWESOME diving catch keeping the other team from scoring a run..Then I hit an awesome hit and stole my way to home base. Then later I had another awesome catch and another awesome hit bringing myself and another girl home. We ended up winning that game, and I got MVP.
The moral of the story..it is SO SO SO important to not let other people influence you negatively when they are feeling sorry for themselves.. You have to know YOU ARE A CHAMPION! (even when no one around you thinks so.) You write your own story and make your own outlook on life! So take a hold of the reigns and be Positive!

God Bless and Be a champion in your own eyes!

Day 11 Work Out

Day 11..Today was just like day 4!! Recovery Day!! Just like last week..it was still a hard work out..just not hard on my lungs..on my muscles! haha

Warm Up- 3 min
   Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.

Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.

Breath exercise twice then go into Plank Work- 1 min
    Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec

Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift  left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps

Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
  Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec

Squats- 1 min 20 sec
   Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
   hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec

Lunges-45 sec
  Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
   Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
  Same as lunges before but do right side.
Lunge hold- 30 sec
  With 20 sec left do 16 pulses.

Plie Yoga Stretch- 2 mins
  Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min

Quad Strengtheners- 1 min
  Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
   Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.

Hip Flexor Stretch- 2 mins 30 sec
  Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.

Table top balance pose- 2 mins
   Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up

Knee to Chest- 1 min 30 sec
  Bring left knee to chest and hold with both hands (45 sec)
  Bring right knee to chest and hold with both hands (45 sec)

Knee to Oblique- 1 min
  Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
  Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.

Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
  squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.

Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.


Food-
breakfast- yogurt and granola
mid meal- banana
lunch- spinach calzone
mid meal- orange w. nutella
dinner-left over chicken cutlets and veggies! mmm


For those of you not doing Insanity..
Go for a brisk walk..make sure you don't just stroll in the park..really walk fast. And maybe every 20 steps do a couple lunges. Make sure you keep your core tight the whole time.


God Bless and Relax!

Day 10 Work Out

Day 10 is just like day 6 and day 2. When I started the work out I was pretty blah..not really in the mood to work out..but after I got into it I was really giving it my all. I put every ounce of energy into this work out! Everything that has been stressing me out or making me mad all came out during the last couple minutes where we were doing the punching exercises! Makes me want to take up boxing! haha Here is what I did..

First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.

Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
  jumping from side to side one foot at a time.
1 2 3's-30 sec
   step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
  Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec

for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!

Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
    Step to the right side and touch the ground then step to the left side touch the ground and repeat.

Power Squats-30 sec
    Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.

Mountain Climbers- 30 sec
    High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.

Ski Down- 30 sec
    Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.

Rest- 30 sec

Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec

Repeat again at 30 sec intervals.

Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
   step one foot forward other foot backward and alternate keeping toes and heels on floor.

Football Wide Sprints- 25 sec
    You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well

Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec

2 1/2 minutes for the next section.
Basketball-30 sec
   Imitate shooting a 3 point shot

Level 1 Drill- 1 min
   4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.

Ski Abs- 30 sec
   In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat

In and Out Abs- 30 sec
   In push up position bring both feet toward chest and then back out to starting position. repeat.

Rest- 30 sec.

Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec

Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
   Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
   Squat down and punch in front of you alternating arms.
Rest 30 sec

Stretch for 3 1/2 mins doing Yoga stretches.


Food..
I didn't eat all that well today.. but we all have off days sometimes..
breakfast- yogurt and a nutrigrain bar
mid meal/ 2nd breakfast- a mcdonalds breakfast sandwich (some one gave it to me and I couldn't resist!)
Lunch-sausage and beans w. a tomatoe sause
mid meal-another yogurt
Dinner- wonton soup..

Do Not follow that as a good eating example!!! we all have off days..haha

If you are Not doing the insanity program..Get a kick boxing dvd..really put everything you have into it..I can't tell you how good it feels! Then if you still have some energy after, go for a bike ride to cool down from letting all that stress out!

God Bless and Release those toxins in your life!!

Day 9 Work Out

 Day 9...I feel like I have already been doing this for 2 months!! My body def feels tired..but I am going to keep pushing through to see those results!! Today was just like day 5...and was extremely hard!! but here it goes..

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.



Food-
breakfast- nutrigrain bar and a chobani yogurt with granola
mid meal-fruit
lunch-tuna and crackers
mid meal- fruit
dinner- chicken on a salad with some fruit


For those of you not doing insanity..
Today is another biking day! Ride Hard for about 30-40 mins and when you get back do some push ups and abs. If your legs aren't jello do some lunges and squats also.

Day 8 Work Out

 Hey my work out followers! So today I was Not in the mood to work out..But..I got out of bed put on my work out clothes and shoes and did it anyway..the Whole time I felt I could have gone harder..but I still pushed myself. By the end of the work out I built a pretty good sweat despite the lack of motivation..haha We All have days like these..which is why I am telling you all this..But the days you push through even when you really don't want to will only make you stronger.

So today was the same work out as day 3..

First they start with a warm up
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.


Food for the Day-
breakfast- Fiber One Cereal and a bowl of yogurt and granola
mid meal- orange and a teaspoon of nutella
lunch- tuna and crackers
mid meal- taco chips and salsa
dinner-Chicken cutlets salad and veggies


For those of you not doing the program I am doing..
Try Riding your bike this week. Today Start with 30 mins. And really push yourself! When you get back be sure to stretch and then do an ab work out of your choice.


God Bless and Stay Strong!

Motivating Words

Everyday I think about things I want for me and my family..Why not think of something someone else Needs! Even if it is a friend..a parent..or a homeless "neighbor." Do something nice for someone Else today..God will bless those that help others in need. And you will feel great about helping others. You never know when you are really going to need something and someone will help you in return!

God Bless and stay positive!

Day 7 Work Out..or Not..

Day 7! A week has already gone by!! I honestly can't believe how fast this is going! Today if probably my favorite day.. REST!!! today I and you should do NOTHING! (at least work out wise) I honestly think this is going to be the hardest day..Yesterday I almost didn't do the work out because I was exhausted from a long weekend..but I made myself do it and I felt so much better..so hopefully today I don't go through any withdrawals! haha  I am probably going to go for a long walk though just to keep myself going with out really working out hard.

Food for the day-
Breakfast- 1 scrambled egg and a potato pancake.
mid meal snack- an orange w. a teaspoon of nutella
Lunch- Tuna and crackers
mid meal- banana and peanut butter
Dinner-Not sure yet..but either meatloaf or Steak with a salad and a veggie

God Bless and enjoy your day off!!

Day 6 Work Out

Day 6 was just like Day 2! It was nice to do something I felt familiar with. It was extremely hard and I def built in a Great sweat! Here is what I did..

First Insanity has me starting with a 3 1/2 minute warm up that you repeat 3 times, so really it is a 10 1/2 minute warm up.

Jog in place- 30 sec
Jumping Jacks-30 sec
Heisman-30 sec
  jumping from side to side one foot at a time.
1 2 3's-30 sec
   step with outside foot first to the side then follow with inside foot and then step again with out side foot. On third step lift inside leg then do the same starting with opposite foot.
Butt kicks-30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec
  Kick feet out slightly alternating and cross arms in front of you simultaneously.
Repeat in that order 3 times to finish warm up.
Rest-30 sec

for 7 minutes you are going to stretch doing different breathing techniques and different lengthening techniques. Yoga stretches are perfect for this section. Make sure you stretch your hamstrings your inner thighs. Breathing and keeping your stomach tight are key!

Rest- 30 sec
the next interval is 2 mins long
Suicide drills- 30 sec
    Step to the right side and touch the ground then step to the left side touch the ground and repeat.

Power Squats-30 sec
    Squat while punching (with both arms at same time) in front of you. When you come up from the squat bring arms back to your side.

Mountain Climbers- 30 sec
    High Knees while reaching for the sky one arm at a time but alternating arms. Also use same legs and arms..So if you reach with right arm high knee with right knee.

Ski Down- 30 sec
    Jump with both feet from one side to the next while moving your arms from in front of you to behind you (like you are skiing down a mountain) Make sure when you jump from side to side your feet stay facing forward, do not jump on an angle.

Rest- 30 sec

Repeat work out moves directly above but at diff times. This round is 3 1/2 mins instead of 2
Suicide Drills- 1 min 5 sec
Power Squats- 1 min
Mountain Climber- 1 min
Ski Down- 1 min 5 sec
Rest- 30 sec

Repeat again at 30 sec intervals.

Suicide Drills- 30 sec
Power Squats- 30 sec
Mountain Climber- 30 sec
Ski Down- 30 sec
Don't Rest. 1 1/2 mins left
Switch feet-30 sec
   step one foot forward other foot backward and alternate keeping toes and heels on floor.

Football Wide Sprints- 25 sec
    You are going to slightly squat and jogging very fast in place with legs about shoulder length apart. Change sides by turning right then left then left again then back forward. Go side to side as well

Sprint In Place- 10 sec
Football Wide Sprints- 20 sec
Jog in place 5 sec
Rest-30 sec

2 1/2 minutes for the next section.
Basketball-30 sec
   Imitate shooting a 3 point shot

Level 1 Drill- 1 min
   4 push ups, then stay in push up position but run with your feet 8 times. Then jump up and go back down to push up position and repeat.

Ski Abs- 30 sec
   In Push up position bring both feet toward your chest but off to the left side and then back to push up position and then up to right side. repeat

In and Out Abs- 30 sec
   In push up position bring both feet toward chest and then back out to starting position. repeat.

Rest- 30 sec.

Repeat above with diff time intervals. This one will be 3 mins
Basketball-40 sec
Level 1 Drill- 1 min 10 sec
Ski Abs- 35 sec
In and Out Abs- 35 sec
Rest- 30 sec

Repeat again. This time it will be 4 mins 35 sec.
Basketball-30 sec
Level 1 Drills- 1 min
Ski Abs- 30 sec
In and Out- 30 sec
Jabs (punches)-35 sec
Cross Jacks- 30 sec
   Cross feet back and forth while lifting one arm over head. When Right foot is in front of left foot lift right arm, when left foot is in front of right foot lift left arm.
Uppercuts (punches)- 30 sec
Attack- 30 sec
   Squat down and punch in front of you alternating arms.
Rest 30 sec

Stretch for 3 1/2 mins doing Yoga stretches.




Food-
Breakfast-3 blueberry whole wheat/oat muffins
mid meal snack- orange
Lunch- 2 slices pizza (oops but so yummy!)
mid meal- 3 thin mints (this is def my cheat day!)
Dinner-Meat Loaf peas and one potato pancake

Day 5 Work Out

Hey everyone! Sorry for the delay on blogging about my work out..it was a  busy busy weekend! But somehow I still managed to find the time to get my work outs in!
Day 5 was 39 mins and was a pure cardio day. Like all the others I started with a grueling warm up!
This is what I did...

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.

This work out was extremely demanding w.o the rests that the other days had but surprisingly it was easier than I thought it would be..My lungs must be getting stronger already! :-)


Food-
This day was NOT what I recommend doing..It just happened to be a party day..haha
Breakfast- 2 scrambled eggs and some melted cheddar cheese
Lunch-Bean and cheese dip w. some taco chips
mid day meal- chips and salsa.
Dinner- lasanga salad and a little sausage and peppers
Desert- 1 cupcake

This Day was not the ideal eating day..but it is OK to have bad stuff in moderation..sometimes.. :-)

If you are not doing the Insanity work out-
Go for a 25 min run and do some yoga when you get back. Really stretch your muscles out and feel the burn!

Good Luck and God Bless!
  

 

Motivational Words

Today was quite the day..I woke up at 5am..(yuck!! I am DEF not a morning person!) I didn't actually get out of bed til 6:20 though. haha Then I worked out took care of Wyatt and then went to work.. All day I was dragging..I Definitely needed a coffee.. But instead of getting one I took in a deep breath and tried to wake my mind up..I attempted to keep busy by doing this and that..and before you know it I started to wake up.. Sometimes if you feel like you are really dragging..you just have to make up in your mind you are going to get Something done before you totally relax. When you do get to relax you will feel better knowing something was accomplished and not just a day wasted.

Keep Movine and God Bless!!

Day 4 Work Out

Recovery Day! Thank Goodness!!! My muscles needed a break from the insanity..little did I know it was not going to be much of a break! Still got a good burn and I KNOW I will be sore tomorrow. Here is the agenda..

Warm Up- 3 min
   Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.

Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.

Breath exercise twice then go into Plank Work- 1 min
    Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec

Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift  left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps

Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
  Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec

Squats- 1 min 20 sec
   Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
   hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec

Lunges-45 sec
  Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
   Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
  Same as lunges before but do right side.
Lunge hold- 30 sec
  With 20 sec left do 16 pulses.

Plie Yoga Stretch- 2 mins
  Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min

Quad Strengtheners- 1 min
  Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
   Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.

Hip Flexor Stretch- 2 mins 30 sec
  Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.

Table top balance pose- 2 mins
   Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up

Knee to Chest- 1 min 30 sec
  Bring left knee to chest and hold with both hands (45 sec)
  Bring right knee to chest and hold with both hands (45 sec)

Knee to Oblique- 1 min
  Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
  Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.

Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
  squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.

Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.



Food for the Day-
Breakfast- Fiber One Raisin Cereal
mid meal- banana
lunch- chicken caesar salar
midmeal- handful of gold fish
Dinner- pea soup, roast chicken, and a slice of broccoli quiche (mmm!!)

For those of you not doing the insanity work out.
Go for a run today for 25 mins and then get a jump rope and jump 150 times. If you don't have a jump rope or even if you do, do 150 calf raises on a step.

Hope your staying motivated! We are almost at a week or working out consistently!!
Good luck and God Bless!!

Motivational Words

Today felt like a hump day that I desperately needed to get over! After my work out I felt great and over the hump I went! It is amazing how doing something you enjoy can get you through the worst part of the day making the rest of the day seem as good as pie! Today I say do something small that you enjoy to make getting over that hump just a little easier! The grass really will be greener on the other side!

God Bless and Good Luck!!

Day 3 Work Out

So far so good! I am feeling sore and have finished day 3! Today was a little easier..which I was thankful for! haha And believe it or not I am already seeing small results! Doesn't get much better than that! :-)
This is what Insanity had me doing today...

First they start with a warm up (almost the same as yesterday)
*side note any work out move I described in earlier blogs I won't be repeating..I will probably make one blog explaining all the moves so everyone will have one spot to refer to.)
Jog in place-30 sec
Power Jacks-30 sec
    Squatting on the down motion of a jumping jack
Log Jumps-30 sec
   Similar to the heisman..just jump from side to side while tapping the inside leg to the outside leg when jump is completed.
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Vertical Jumps- 30 sec
   Jump straight up and reach as high as you can.

Repeat the warm up 3 times with out breaks. After the 3rd time take a 15 second water break/rest.

The next interval is 6 minutes and 40 sec of stretching. Do different yoga stretches and leg stretches. Make sure you practice breathing techniques to keep your heart rate at ease.
Then take a 30 second water break and begin work out.

This interval is 2 mins.
Power Jumps- 30 sec
  Start in squatting position and jump up while legs are still in squatting position. Use arms to jump higher.
Belt Kicks- 30 sec
   Hold your hips, step to the right and kick left leg straight out. Step to the left and kick right leg straight out. repeat.
Hit the Floor- 30 sec.
   jump side to side on an angle touching the floor each time.
V Push Ups- 30 sec
   Stick your butt straight in the air with hands and feet touching the ground. face your hands inwards (facing each other) and push up and down.
Rest- 30 sec

You do this 2 minute interval 3 times. After each time you go faster and faster. By the 3rd round you should be going as hard as you can.

After the 3rd repeat do Not take a water break, you will go straight into tricep dips.
Tricep Dips- 30 sec
   Pretend you are going to do a "crab walk" and push arms up and down.
Tricep Dips 1 Leg up- 15 sec
   Same as tricep dips but with one leg in the air.
Tricep Dips 1 Leg- 15 sec
   Repeat again but with opposite leg up.
Rest- 30 sec

Tricep Ball Push Ups- 30 sec
   Start in and upside down V (hands and toes on the ground butt in the air) roll into a ball so knees are bent and under stomach/chest but are not touching chest or stomach. Keep stomach tight and stay on your toes so most of your weight is on your hands. Push up and down with arms.
Rest- 30 sec

Another 2 minute Interval
Hurdle Jumps- 30 sec
   Sprint in place and jump every 6 steps. Repeat
Globe Jumps- 30 sec
   Squat and touch floor jump right into same position then back the left then forward. Each jump you should be squatting/touching the floor. repeat
Moving Push Ups- 30 sec
   Start in push up position. When you go down simultaneously move your right arm and leg to the right. When you come back up bring your left leg and arm in to starting push up position. Go right twice and then go left twice and repeat.
Floor Sprints- 30 sec
   Stay in push up position after moving push ups and sprint with your legs. (step forward and backward as fast as you can)
Rest- 30 sec

Repeat this interval 3 times. After the last time rest for 15 seconds.

Last Interval-
8 squats/8 push ups- 1 min
   do 8 squats in place then do 8 push ups and repeat for whole minute.

Then you are going to do a 3 minute 30 sec cool down/stretch doing yoga stretches and leg stretches. Remember to breath!

When you take a shower after you are done turn all the hot water off and let ice cold water run down your neck. It is an old trait the Swiss use to feel refreshed and awake. I have been doing it after my work outs and it makes me feel so alive! (even if my muscles are Sore!) Just a little fun tip!

If you are Not doing the program I am doing..
Keep running! when you get in do some tricep dips like I explain in my work out. Get those arms in shape! For those of you with kids it will help you carry them around! And for those of you with out kids..it will give your arms a whole new shape and make you look fabulous!

My eating for today-
breakfast- fiber one raisin bran cereal
mid day meal- two rice crackers
lunch-Tuna and crackers
mid day meal- banana
Dinner- chicken caesar salad! (my fav right now!!)