Slacking....Again (But Just On Posting)

I decided to do the Insanity challenge and I just got done my 4th day.   I did pretty good on my first fit test. 

 day 2: was the plyometric cardio circuit.

 day 3: Cardio Power Cardio & Resistance. I also did a 15 min cardio session on the treadmill.  I warmed up 3 min jog + 3 - 2 min intervals of 10/20 rest/sprint with a 2 min walk (on incline) inbetween.

Day 4: Cardio Recovery.  It was an alright video, some strength type moves and then stretching.  I also added in some upper body strength training and 2 rounds of the following bodyrock:

Only 2 more days and I've completed 1 week, yay!

And....still working on the diet of course:(

Workout for August 1st, 2013

Alright, new month and another day to try and get it right.  Today's workout but a HIIT training session.  It was broken down like this:

8 exercises, 30 sec work/15 sec rest for 4 rounds

1. Jumping jacks

2. Jump lunges

3. Burpees

4. Alternating side lunge

5. Squat jacks

6. Push ups

7. Skaters

8. Plank jacks

I also just added a few butt exercises at the end.  One I added was wrapping a band around my knees and doing in and outs in bridge/glute lift position.  Can feel it in glutes and outer thighs. 

Was also thinking of trying Insanity again?? I keep seeing the infomercials and wish I would like to see if I  could last longer than 2 weeks this time!

Workout for Wed, July 31st

I have not been into the longer cardio sessions.  I still have that love/hate relationship with running but I'm going to keep trying, maybe go outside instead of treadmill.  Today I got up fairly early though and decided to do weight training. Since I don't have a specific weight lifting schedule, I tend to do a upper body/lower body/ab sequence which I really enjoy.  I didn't write it down but I tried to make sure I hit all the areas atleast once. 

This is also something I need to drill in my head because it fits my situation exactly!!! I need to come up with a solution ASAP.

Tuesday, July 30th, 2013

I can't believe it almost August. Crazy. Anywho, here is my workout today.  I actually got up at 7am since I didn't have to work today.  I managed to get a really good workout in while Kaufusi was still sleeping. 

I started with a slow steady cardio run for 15 min followed by:

http://www.benderfitness.com/2013/07/got-sweat-full-body-fat-burning-body.html (did 1 full round advanced level)

Ended with 10 more minutes of HIIT (jog 1:30, sprint 30sec)

Right after I also cleaned kitchen and bathroom.  Way more energy then I used to the past couple days.  Still working on my eating and lazy cooking habits.

Monday, July 29th, 2013

Let me just share my thoughts from last week.  It wasn't a great week, felt discouraged and all the BS. Here is a little note I wrote to myself:

"As I sit here ordering my Apollo burger combo, letting my emotions and bad mood and "f" it attitude take over my rational thinking, I just can't help my discouragement. Since having Kaufusi, I have not made much gains in my fitness level with strength, endurance or overall energy levels! No change in results but what do I expect when I don't eat clean or push myself??  When is it going to be the day when I stop making excuses or giving into my bad eating habits? I realize the best way out of this slump and feeling like I weigh a ton and lack self esteem is to tell myself otherwise. Using mind over matter, telling myself I'm not tired or I can go 5 more minutes or even saying I don't need to eat that. Fake it till you make it and really think who I want to be and make my mind tell me to do it!

So today I have a pretty good workout in which I felt more energy and not worn out by the second round. I did the following:

http://www.benderfitness.com/2013/07/10-minute-bikini-body-toning-workout.html

I wanted to try and get a run in but Kaufusi was awake and that's just a disaster trying. 

Friday, July 12th

Catching up for the week:

Tues, July 9th

2 rounds of advanced Melissa Bender -  Full Body Shaping Home Workout

+

Weights: shoulders/tri's/bi's

5:2 Diet day: did well until Sione cooked cassava (his is my favorite darn him) so I went a little over.

Wed: Ended up taking a rest day.  I decided to take a 2.5 hour nap with Fusi because I was just so tired.

Thurs: 40 min interval on treadmill: 2 min walk at 4.0mph and anywhere from 5.0 to 7.0 mph run.  Those cramps I get just ruin my cardio!!! Trying to work on the breathing but it did not help today.

Friday, July 12th: 1 round of Fitness Transformation workout 1 (Melissa Bender) Can I just say I hate side planks? Okay, I said it.  I also did some lower body exercises.  Still got a good sweat but I need to write down a lower body exercise plan instead of just doing random ones.  

It's Been Awhile....New Month Goal

I know I know, I always say I'm going to keep up with the blog and it's going to be so motivational and track my progress....well, ya, about that.   It's not like I haven't been doing some working out. I recently went on vacation up home for a week and the only exercise I did was that I had signed up for a 5k.  Mind you, my time was way better than I thought, I was hoping to atleast try for 35 min because I had not really been training.  I managed 31:46.  The picture of my face though crossing the finish line looked like death though, haha.  I got really bad side cramps and the sun was so hot and blazing in my face on the way back to the finish that it made it harder.

Anyway, I have come up with a month calender of workout goals and a new approach to my eating.  My bro-in-laws dad has been doing that 5:2 fasting plan and has seen good results (even though he tends to really go extreme).  Basically for 2 days of the week you reduce your calories to 500 for women, 600 for men.  The other days you eat regular - healthy choices of course.  So this was my starting week.  My fast days I have scheduled for Tues and Thurs.  My fitness will include:

3x/week morning cardio for minimum 20 minutes
Melissa Bender's 1st month Bikini Competition Prep workouts that she did.
3x/week of weight training - 1st: shoulders/tri's/bi's  2nd: legs/glutes/calves  3rd: back/chest/trouble zones
A list of extra workouts are also available if I wanted to add them in the afternoon or just want to try/do more.

Today I have started off good.  For breakfast I had 1 egg + 2 egg whites; 1 slice whole wheat toast with peanut coconut butter and around 1/2 c grapefruit.  Snack was a greek yogurt.  Lunch was a turkey burger with brown rice and green/lima bean mix.

My workout was:
20 min treadmill run
3 rounds of MB Full Body Fitness Makeover http://www.benderfitness.com/2013/01/full-body-fitness-makeover-happy-new.html

I definitely found it hard today.  It felt more like I hadn't worked for awhile.  My goal though is to get back to where it doesn't feel difficult, where I can start to do more and go longer like before I had Kaufusi.