Cardio intervals for the win!

It's been forever and (over) a year since I shared a workout on here. Blogging is work. Taking time to share my thoughts and post is not as easy as one would assume. Enough about my blog failures... onto the fitness.

I've been kicking up my cardio intake. When it's sunny out, I plug into a podcast and stroll around my office complex for 30 minutes. A nice low intensity walk to get my steps in and enjoy the fresh air.

At the gym, I like to do intervals on the stair climber, treadmill and even the elliptical. I switch up the machines to make it less boring.

Last night I capped my workout off with a cardio interval session that had me struggling.

Workout of the Week

Click on the image to view this weeks workout!

Suspension Exercise :: You vs. Gravity

My favorite piece of gym equipment has got to be the TRX®.  It was developed by a Navy SEAL, who wanted a way to work out without weights or machines while traveling.  The result is a multi-functional suspension strap that lets you hit every major muscle group, while engaging your core the entire time.  It's a little intimidating to look at but once you learn a few moves, you'll be hooked. 

And no I am not a paid spokesperson. I wish!

I have a few favorite moves that I put in my workout rotation and am always on the lookout for new ones. The possibilities are endless on this thing.

I seriously think it's underutilized at most gyms I go to.  When they were first installed at my local gym, people used the anchor bars to do pull ups, completely ignoring the whole point of the set-up.

Here is an easy way to get that back sculpted.  The further my feet are from my body, the closer my butt to the ground, the more intense the workout. It's you vs gravity.

Consistency

Staying Consistent

It's not a diet, it's a lifestyle.

It took me a LONG time to realize changing my appearance meant changing my habits.
A lot of people think Advocare, the 24 day challenge or the 10 day cleanse are quick fixes or fad diets.

Why should you try it? How is it different?

It's different because it's not a "diet." It's a tool to TEACH you what you need to do to make a difference in your health. I think of it as groundwork to a new, healthier, fulfilling lifestyle.

The pic on the right was taken the last week of November. No challenge, no cleanse. I've just been monitoring my macros and taking the Advocare supplements that work for me. .

The pic on the left is after my 24 day challenge in May of 2014. The middle pic is from July of 2015 when I finished my 10 day cleanse.

As you can see, my weight HAS NOT yo-yo'd. I didn't put everything I lost, and then some, back on. I stayed consistent! .

Advocare gave me the tools to make better choices and live a healthier lifestyle. Hence the reason I continue to use their products & why I am an adviser.

Why not try it? Why not give yourself a chance to make a change? You have nothing to lose but bad habits :) I made the choice to change & am so glad I did!

Click Here to read my weight loss story 

Workout :: Surrenders

I hate these,  but I love these. Any exercise where your arms are up (above your heart) gets the blood flowing. Any exercise that includes your leg muscles gets the burn going.  Combine both and you're well on your way to a serious sweat session.


Start in a kneeling position with arms up, palms facing each other. Come up onto your right leg, then bring up your left leg, bringing both feet together. Go back down, starting with your right leg followed by the left into the starting position. Alternate starting legs each time you go up and go back down. Try this with weights for a real treat. I do these 4x's.

• 1 minute,
• 45 seconds
• 30 seconds
• 20 seconds

Adding a quick 15 second break in between sets. Enjoy!

Workout :: Side Step Up & Squat Combo

A favorite glute move for those troublesome saddlebags that plaque women everwhere! Start slow and on a steady surface. We're using a bench with a soft cushion which requires balance. Once you get the movement down, add weights for an extra burn!

Keeping it Clean

Want to give the 10 Day Cleanse a try? Click here

 
This summer is like most summers, very humid and going by way too fast!
I love spending time outside going for walks, drinks, dinner, runs - you name it, I do it outside - weather permitting. 

Before and After - 10 Day Cleanse

While I don't think I have been slacking on my workouts, I am slightly more lenient on my diet.  It comes with the laid back attitude of summer. "What's one more drink?", "It's hot, I need that frozen yogurt!" It's easy to convince myself to enjoy the moment and not worry about the scale.

For the most part, that is how summer should be. It's how life should be, within reason of course.  As someone who has always struggled with her weight, I work on maintaining a balance for the sake of my sanity and waist line.

The Advocare 24 Day Challenge

 Last year I decided to switch things up a bit. I was happy with my over all fitness and health but I wanted to see some more changes.  A good friend of mine, who is also a personal trainer, had mentioned Advocare in the past.  At the time, I had dabbled in supplements here and there but never stuck to a routine other than the occasional protein shake.

To see a change, you need to make a change

With summer quickly approaching, I decided to give the Advocare 24 Day Challenge a shot. Nothing risked, nothing gained, right? I also convinced my mom to give it a try with me. The 24 Day Challenge is comprised of 2 parts. The first part is the Cleanse Phase. For the cleanse, you are given ProBiotic Restore capsules and Herbal Cleanse tablets, as well as some Spark. Spark is a yummy energy drink with "...20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body."

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!

Other than feeling a little more tired than usual, the first 10 days were a breeze. When you  order the challenge, you're given a nutrition guide that outlines what you should be eating, your water intake and even some recipes that can be found online. Now they even offer a virtual coach!  The recommended food was more or less the same as my existing diet so I didn't have an issue adjusting my eating. My mom had a hard time with how MUCH she was supposed to be eating.  As a teacher she is used to eating when she can, which is about once during the day. She also wasn't used to drinking that much water. She was a trooper though!

The best investment is one you spend on yourself

 The second phase is the Max Phase.  Now that I primed myself for complete nutrient absorption, I was ready to burn some fat!

The Max Phase is about fueling your body in order to achieve maximum results.
During this phase you will take three products that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness.

On days 11 - 24 I had the chocolate meal replacement shake as either my first or second meal of the day. I ended up eating about six times a day, which is more or less how I've continued to eat since trying this challenge.  Other than that, this wasn't really a challenge. I continued with the provided supplements, CorePlex, OmegaPlex, ProBiotic Restore.  All are provided in a pack they call MNS-3, which provided a foundational level of appetite control and energy.

While this doesn't sound like any type of cleanse I've heard of, I certainly wasn't hungry or felt deprived, I did notice I was a little more tired than usual. I allowed my body rest and minimized my workouts to about two to three times a week. My mother didn't exercise more than once a week and that was if she had time.  It seemed a little too easy to me and the scale didn't budge for me at all!
My mom would check in and say, "I'm down 2lb! How did you do?"  To be honest, I started to think I had wasted my money.  Then Day 24 Came...

Day 1 on the left,
Day 24 on the right

It wasn't until I saw the side by side that I noticed the change, most notably in my abdomen and arms!  I remember being at the gym on day 18, catching my arms in the mirror and thinking, "when did I get more definition?"
While my weight stayed the same, I clearly lost inches. I didn't think to take measurements beforehand so I don't know how many total unfortunately.

Workout :: Booty Burn

Everyone seems to love a big booty these days. I think we all know who to thank...
I remember a time when my main goal was to minimize my backside, not to draw more attention to it.  Oh how the tides have turned. I embrace my ASSets now. The widely accepted 'bigger is better' attitude helps a great deal but age also has a lot to do with it. It took me a very long time to be OK with what I see in the mirror.

Diet and exercise also helped in gaining self acceptance. Not just because I look and feel better. But because I know how hard I work and the effort I put into my health and fitness. Spending as much time in the gym as I do, it is easy to become bored and fall into a rut.

That can create two problems. The first being unmotivated to even go to the gym. Who wants to do something they think is boring? The second problem is, that failing into a rut or steady routine yield little to no results. Your body easily becomes accustomed to your level of exertion and you start to plateau.  I avoid that by taking classes and by reading and researching different exercises.

A little research can go a long way. The above video is one of the exercises I do on leg day, specifically when I am targeting my Glutes! The machine is an assisted pull up machine used for...assisted pull-ups.  I use it for its traditional purpose on occasion but I also use it to build them glutes.

I start by wrapping a resistance band around the foot pedal of the machine.

Instead of standing on the pedal with both feet and pulling myself up,
I use one foot and push down!

I pick a heavy weight, I had this on about 160lbs here. Don't be afraid to go heavy, you're stronger than you think. Depending on what I am working, I adjust my foot position to feel it in different parts of my leg / thigh / butt.
 
For example, I push down with my heel to feel it in the glutes or use the ball of my foot to feel it more in the quads.I use a SLOW and controlled movement to really target the area I am working.

Give it a try and feel the burn!

Gym Bag Staples

My Gym Bag Goodies

::Deodorant::
Let's start with the obvious, this should be a staple in everyone's gym bag. This should also be a staple in your desk and car. I've forgotten to put deodorant on enough times to realize I should never NOT have it on hand at all times.

::Brush::
For the times I shower at the gym or just need to brush my mane, this little guy has been with me since AT LEAST 2001. True story.  I have a massive amount of hair and this thing gets it done every time.

::Hair Tie::
Ever gotten to the gym only to realize you have no hair tie? Rubber bands are murder on your hair. No for real, it feels like my hair is being murdered when I have to take one out after a sweaty workout.  I also have these in my car. We can talk about what I don't have in my car in a later post.

::Smell Good::
On occasion I've met coworkers for drinks after the gym but before showering. Gross? I suppose. I can guarantee I still smelled better than most of the people I smell on a daily basis. I work in Manhattan, trust me on this.  Happy Hour waits for no workout, hence the deodorant and body spray. Get it now?

::Shower Flops::
My gym bag has a ventilated compartment for sneakers/flops/other smelly items you don't want in close proximity of your intimates. These are from one of the several weddings I've been in. They're very cushy and paired well with my black bridesmaid dress at the time. Now they live in my gym bag for the days I shower there.

::Lifting Gloves::
I feel a little silly when I wear these but they save my hands from gross callus'.  They also help me get a great grip while I'm trying to perfect my pull ups. I got these from TJ Maxx for a whole $7. 

::iPod Nano::
It's old school, with old school music. I don't think I've actually added any new music to it in about 2 and a half years.  I used to distance run a lot more so this thing is loaded with heart pumping musica to keep me going. There is also some terrible music on there and I live in fear I'll forget it one day where it will be found and laughed at. Worth noting, I also love the stop watch/timer feature on these.

::Face Wipes::
I love these. I've used several brands, I don't discriminate but this particular kind, alba, is dual sided.  One side is smooth for removal and the other side is slightly raised for exfoliation. It's gentle enough that it doesn't bother my skin while exfoliating. I wear face make-up daily, so aside from preventing breakouts, removing my makeup before a workout eliminates the embarrassing make-up marks on those pristine white gym towels. I found these at Target.

::Notebook & Pen::
I leave this in my bag for keeping track of my workouts. I don't track every workout, but there are days when I have a great workout and know I'll want to duplicate it in the future, so I write down what I did while it's still fresh in my mind.  It's great for the times I also take a killer class at the gym and know I'll want to try it again on my own.   

::Lock::
Locks are a must to keep your valuables safe and sound. When I say valuables, I mean dirty tupperware containers.  I like this one because it's a code I picked on my own and can easily change if need be. It's very user friendly and it doesn't require me to carry a gym key onto the gym floor. I used to work at a gym (which is where I got this one) and I've had to cut my fair share of locks off of members lockers because they lost the key or forgot the code. This lock eliminates all that fun stuff.

The Difference Exercise Makes

Infographic by Alissa Scheller for The Huffington Post.

Work it Out

I killed my workout today. There was sweat, a lot of it. Some grunting, sprints, wall balls & squats. The stuff fat burning is made of. I didn’t want to go to the gym today. I wanted to run home from work and sit on my couch feeling sorry for myself.

You see, I was dumped yesterday. It’s a re-occurring theme in my love (lack of) life so although I knew it was inevitable in the back of my mind, I was blindsided by the timing. 7:30 AM is no time to dump anyone, let alone via text. If I hadn’t just finished a yoga class, I would have been less Zen in my response.

I felt drained and beaten down by the game and just wanted to hide out. I passed out on the train on my commute home. My mouth open, kind of sleep.  I woke up in time for my stop, feeling even less enthused for a workout. But as I dragged my pathetic butt to my car, I knew that I’d regret not going even more than agreeing to date a guy 6 years my junior in the first place.

What’s that saying? ‘The only workout you regret is the one you didn’t do.’  Well it’s true. I’ve never regretted showing up and sweating it out, even on my tiredest of days.  Not every workout is a killer. Some days I know I’m going too easy on myself but at the time, its all I have in me and it’s better than not working out at all.

When I workout I focus on my form, my breathing, getting lower, going deeper and feeling my body work for me.  Feeling the sweat, sometimes literally pouring off my face, is the most cathartic feeling in the world.

Do I still feel sorry for myself? Always. I also felt fantastic at the end of my workout knowing I gave it my absolute all. In the gym, as in life, sometimes that’s all you can do.