Rought Night Sleep...But Another Outdoor Workout!

I did not sleep too well last night, but I wanted to make sure that I still got my workout in.  I have learned that if I don't get it done in the mornings, it usually won't get done.  So I took a Spark, and got it done.  I felt much better afterwards!  It's amazing how much of a sweat I broke, and all I used was my own body weight and a chair.  I started it outside but had to come in midway through because the bugs were bad!

2 sets:
-50 jumping jacks
-50 toe taps
2 sets:
-50 body weight squats
-50 calf raises
2 sets:
-25 lunges each side
-50 sumo squats
1 set of each:
-15 step ups each side
-40 total step ups, alternating
Stretch!

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My Outside Workouts!

I'm usually not a person to get a workout in at home.  I really like keeping them separate...a gym is for a workout and home is for relaxing.  But my husband and I went out to eat with some friends over the weekend, and gave me the idea of doing a workout outside.  Yes, I know Phoenix has been having some really hot temperatures, but I wanted to give it a shot.

I've done two workouts outside so far, and both have been tons of fun!  Both times I took my Spark, turned on some YouTube, kept hydrated and went to work.  Here's what I did...

Workout One
-Pulled weeds

3 sets:
-15 step ups each side
-15 jumping jacks

-15 times jump rope

-Few yoga poses

Workout Two2 sets (with a workout band):
-25 bicep curls
-25 side raises
-25 front raises
-25 upright rows

2 sets:
-20 step ups each side

Stretching

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Get In Your Workout!

In today's world, there are so many things going on.  Life gets in the way, and sometimes a workout gets placed on the back burner.  Here are some tips that I have used in the past to get a workout or more movement in:

1)  If you decide to join a gym, make it convenient.  If you have a choice between a few gyms, pick the one closer to your home.  Even if this costs a few bucks more, it will be worth it.  If you have to drive a ways to the gym, there will probably be a lot of distractions along the way.

2)  Get your workout in first thing in the morning.  If you have to get up earlier than usual, it's worth it.  It's done and you can enjoy your day. 

3)  Turn off the TV at night to get in fitness.  Or if it's something that you cannot resist, do something during commercials.  My husband and I plugged in a movie one day and did squats...10 each minute.  In a 120 minute movie, this really adds up!  Plus, it was good time spent with each other.

4)  If you have any errands that are close by, walk instead of drive. 

5)  If you drive anywhere, park further out in the parking lot.

6)  Take the stairs instead of elevator.  In college, I lived on the 7th floor, and I took the stairs many times!

7)  Walk during your lunch breaks at work.  If you are lucky enough to have a long lunch hour, use this time to get to the gym.  Unfortunately, I was never this lucky but I had some friends who were able to do this.

8)  Be creative!  There are sidewalks and green areas EVERYWHERE!  If you have a few minutes or more, this is enough time for some jumping jacks, sprints, etc.  Don't worry if you look foolish...it's YOUR health!

9)  If you are stuck in traffic, make your car your gym!  Hold your abs in tight for a 5 count, release, repeat.  Be creative, but safe!

10) This has nothing to do directly with exercise, but pack your food during the day.  This will save money, time and calories.  Maybe this will save enough time to get a few minutes of walking in, but it will certainly be healthier for you!

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Bikram Yoga Challenge!

I have been trying to think of something to talk about in the past week or two, but nothing has really come to mind.  I have been extremely busy with my work and going to the Bikram Yoga studio at Paradise Valley.  I absolutely loved my time there and it is such a positive environment.  It gave me so many mental and physical benefits.  I HIGHLY recommend this studio to anyone.  Or, visit a Bikram Yoga studio anywhere in the world.  I am sure they are all AMAZING!

If you remember, I wanted to do Bikram Yoga for 21 days, while still staying on the Advocare supplements, and see where my weight and measurements were after this time. This was nothing official, but just something that I was doing on my own.  I really enjoy new things and challenging myself.  So my final results were...I lost another 3.2 pounds and 1.25 inches.  Very excited!  Looking back, there are some things that I probably could have improved.  However, I gave it my best every single day.

This brings my total weight loss to 8.4 pounds (131 to 122.6) and 5.75 inches in the past 45 days.  Even though I am a very competitive person, it's not about the number on the scale.  It's how I feel inside, and I feel AMAZING!  I am not done yet though as I would like to shed a few more pounds of fat and gain some muscle.

What am I going to do now for my training?  I am going to continue my work in the gym lifting.  I also want to get back into running.  I would never consider myself a "runner", but I think it's a great way to meditate and clear the mind.  For me, the hardest part of running is actually starting.  It's all about feeling better from there.  And of course, I will continue my Advocare supplements.  This will always stay in my life!

Below are some before and after pictures...the before is 45 days ago and the after is what I took this morning.  Enjoy!  If you have any questions or comments, please contact me at kelrb8@gmail.com.  Thank you and have a wonderful day!

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Rest and Bikram Yoga...

Bikram yoga has really been taking it out of me.  I really do enjoy it.  I make small progressions each session, and I leave feeling peaceful and in a good "workout trance".  The rest of the day just feels amazing.  I was talking to my Mom the other day after a Bikram session and she said I sounded sick.  Maybe I was and it didn't hit me all the way yet, but I told her I'm just in a "yoga trance". 

I was so physically exhausted and I felt sick today.  I came home early from my work and just rested.  I feel better now, but it's just what the body needed.  I try my best to bomb myself full of water, but I may need to double-bomb myself (if that's a word!?).  With being out in the Arizona heat, we need a lot of water! 

Sometimes we just need to listen to our bodies and rest, and that's exactly what happened today.  When I started my Bikram journey, I planned on going a lot and using my prepaid Groupon as much as possible.  I have given it my best, but I know that it's better to take care of myself instead of putting my pride and ego aside to just go so I can get another mark under my attendance record.  I am still planning on going tomorrow, but I know that I need to catch up on some work.   

Nothing else too exciting going on with me...I hope everyone has a fantastic weekend!

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24 Day Challenge Results & Bikram Challenge!

Yesterday was the last day, #24, of my Advocare 24 Day Challenge.  So I woke up this morning and took measurements and photos.  I lost 5.2 pounds (down from 131 to 125.8) and 4 5/8 inches.  Yay...I'm out of that 129-131 range!  I kept flip flopping between those numbers for what seemed like an eternity.  I know it's just a number, but I haven't been this low on the scale since end of 2011!  This was not the first time that I did the challenge, but it was my best results yet.  I even did this with no meat or dairy.  This was challenging for me since the recommended meals were a lot of meat (for the protein source).  But yay, it can be done!   

Here are my photos.  I tried to do one of those fancy side by side ones, but technology is not my  strong suit.

 



I also started my Bikram Yoga challenge today.  I'm doing it for 21 days with the Groupon that I purchased.  I am going to continue my Advocare products, but do these pictures and measurements again after 21 more days.  It's nothing official, but just something that I am doing for myself.  I always need new things to strive for.  Plus, it's something new to keep my body guessing.

And oh my goodness, I'm really feeling it right now.  My entire body is exhausted, in a good way though.  I am very excited to go back again tomorrow.  :) 

I welcome any comments, questions or feedback!  kelrb8@gmail.com

 

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Food Journaling

Food journaling can seem tedious, but it's very important to me and it paints a good picture of what is going into my body.  As they say, abs are made in the kitchen.  :)  Food can make or break my results, so I try my best to be good.  I am not perfect.  But I have found that when I do not log my food, I go crazy.

I also do better when I write my food down on paper, as opposed to recording them in an app on my phone.  I tried doing this earlier in the year for about a week.  I forgot half the time to record my food, and I actually gained a few pounds on the scale.

Here's an example of what an entry of mine looks like. 

I put the time of day, usually the portion size and my workouts.  Sometimes I only portion the substantial caloric foods, such as the carbs and proteins.  In the past, I have gotten really anal about every calorie going into my body.  Lately, I just have kept my veggies unlimited. 

My AM happy pills are my AdvoCare vitamins.  I haven't recorded them in the past, but it has helped me to remember to take them all. 

There are many different ways to do a food journal!  For now, this is working for me.  I am trying to make this a way of life and not feel like I have to do it.  It is best to do what works for you, so you can work it into your everyday life.  You don't want to make this seem like a diet, but a lifestyle.

Off to more work, and then off to the gym.  Today is the last day of my 24 Day Challenge.  I get to take "After" pictures tomorrow and take measurements.  VERY excited!  I'm going to feel like Christmas morning tomorrow, as I've been counting down the days all week!

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