Tag Archive | HIIT

BikiniSeries Day31

May 28, 2014

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Workouts:
Sunrise Routine
TurboFire Low HIIT 20
Bikini Abs
BikiniBooty
Sunset Workout x 2

Meals:
M1: egg whites/ berries/ bananas
M2: 2 kiwis
M3: PerfectFit Shake w/ spinach, banana, strawberries, blueberries, raspberries, blackberries, zico
M4: homemade guacamole with Terra chips
M5: Tilapia and green beans

My ankle was looking a lot better but I still wanted to hold off taking it for a run. I wanted to do something though so after doing the Sunrise routine I decided to give the low impact TurboFire workout a try. Legs burned and I got a good sweat without having to jump.

More cleaning and uploading of pics. I was bummed that I couldn’t go to volleyball :-( Of all the places I could hurt my ankle worse, it would be at volleyball. I always get a little worried when I play before a race but I do try to be careful.

I also did BikiniBooty for hump day for a leg workout. I was able to do squats without any problem. The single leg squats were a little tough but my ankle was ok. I wore a brace to help with support. Sunset workout felt great.

Happy with my meals minus M4. I probably had way more guacamole and chips than I should have. I did better with my water. I was bad about with camping and I’ve been working hard at making sure I drink more.

I am dying for a good leg day.

Did the Sunset challenge and spent some time meditating before bed. I focused on my goals and what I needed to do to get there. I let go of my slips and focused on all my blessings. I want to focus on being happy and not be stressed out as much. Meditating helped me relax.

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Bikini Series Day5

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May 2, 2014 –

Another tough morning for me. It was super hard to get up. Still having lots of congestion. I got dressed and headed out the door for a run. I went slow and enjoyed the fresh cool air. It helped me breathe. I felt better and got the boys up for school. Gio was doing better so he went back to school. Ben actually got up and decided to come with me to drop the boys off and go to the gym.

He did cardio while I hit the weight room. I did a mini leg workout:
Abductor 80lbs 10×3
Adductor 80lbs 10×3
Leg Extensions 65lbs 10×3
Seated Leg Curls 55lbs 10×3
Single Seated Leg Curls 35lbs 10×3 each leg
Leg Press Machine 175lbs 10×3
Glute Kick Back 70lbs 10×3 each leg
Squats 95lbs 10×3
Ab Machine 55lbs 10×3

Then we went back to the city to exchange the clothes that didn’t work for Ben. We had lunch and then it was time to pick up the boys. We picked up my car that we dropped off yesterday. On the way home, my car was smoking so we turned around to take it back. I took Ben’s car and took the boys home so we could get ready for Gio’s game and Seppe’s practice. We didn’t have much time and I still had to pick up drinks for Gio’s team. I somehow managed to drop them off, go to the store and be back before Gio’s game started. Ben was still at the tire place because they had to redo my entire brake installation.

We were at the baseball field for 3hrs today. I picked up Larabars for my M4. Dinner for the boys was pizza. I had half a slice that Seppe didn’t want and that was it. I came home and had some tilapia and Brussel sprouts. The rest of my meals were decent. Lunch was half of a crab salad sandwich that I shared with Ben. We usually eat a whole one each but we decided to split one today. I had veggie chip which were actual vegetables baked into chips and not just potatoes shaped/colored like veggies. I thought I took a pic of my breakfast but I guess I didn’t. M1 was egg whites and a banana. I almost made my water goal – only 5oz short.

I didn’t get a chance to do the Sunset Challenge for today. I wasn’t planning I spending most of my day doing errands and dealing with my car. By the time Gio’s game finished it was getting dark. Hoping I can do it with the boys sometime this weekend. I know they would love to join me I writing words of encouragement with chalk :-)

Soooo tired! Saturday will be a super busy morning with baseball. The boys have games at the same time :-/ And of course it starts early.

Taking It Easy

BeachBody Day73

Even though I was still very very tired, I forced myself out of bed. It was one of those rare days that I could actually go outside for a bootycall because Ben was home. I would have gone for a run but I decided give my legs a little rest. I went for a nice walk. My legs were still a little tight so I didn’t go at the fast pace that I usually do.

Beautiful Morning for a walk

Turbo Fire Day 71 – I kept it low impact for HIIT25 but it was still a tough workout. I was so tired before I even started. I didn’t really get all that much rest from running my race. But I gave it all I had. Sculpt30 was tough too. I was sore from it right after I finished.

Tone It Up’s Bikini Series challenge for the day was the Drop10 Calorie Torcher. I hit the gym but went to the elliptical to save my knees. I usually like to up the resistance for my work interval and not focus on going faster but just keep going.  I might not be going fast but my heart is racing on the high resistance. I didn’t have the energy for that so I lowered the resistance a little and “sprinted” for the 1min work interval. Worked up a great sweat :-)

Drop 10 Calorie Torcher on elliptical

Ended with the plank combo from Emma and Sophie: 25 pushups (on knees) and a 5min plank with tummy tucks and side planks.

Meals: I totally forgot that it was my meatless Monday day :-/ By the time I realized it I had already had some meat so I’ll have to do a different meatless day this week.

M1: Maple Nut Oatmeal with almond butter and chia seeds.

M2: Luna bar.

M3: Left overs of what the boys had last night – Brown Rice Spaghetti with turkey spinach red sauce and peas.

M4: Larabar

M5: Panko Chicken and broccoli

Panko Chicken and Broccoli

80 oz. water.

A Lazy Day

BeachBody Day68 – Turbo Fire Rest Day

Wednesday was a bit of a lazy day for me. I still got up to do my bootycall workout: Tone It Up’s Sand Castle X3set. I did 15 reps of each exercise. I was sore from my workouts yesterday and I could feel my sore muscles while I was working out.

After I dropped Gio off at school, it was time to do some homework with Seppe. I’ve been really making an effort to work with Seppe and get him ready for school. I had no motivation at all to workout. Instead of a morning workout, I took a nap and I didn’t want to get up at all. Maybe it’s PMS. I have no clue. I pulled myself out of bed because I didn’t want to be up all night long. I kept putting off my afternoon workout. I finally hit the gym before dinner. I did a short 15min HIIT on the bike. It’s the first Wednesday in a long time that I get to do my booty workouts (I’ve been doing long runs on Wednesdays lately). I’m tapering down before my 9 mile race on Sunday.

After the gym, I decided to do the Bikini Booty workout with Katrina from the Beach Babe DVD in honor of Hump Day :-) This really burned, especially after the HIIT on the bike. I also did a booty workout from BodyRockTv. It was a quick 3min one. I didn’t have a sand bag but I used my medicine ball instead. After the previous workouts, it really burned.

I ended with a 5min plank. I alternated positions in 30 sec intervals (hands, tummy tucks, hands, tummy tucks, side plank each side, hands, tummy tucks, elbows, hip dips).

Meals –

M1: Protein Pancake with cocoa almond butter and strawberries.

Had Protein Pancakes with my boys :-) So thrilled they like it.

M2: Bowl of grapes and Green Tea.

Snack time for Seppe: Larabar and an apple.

M3: Chicken, spinach, mushrooms, quinoa, bell peppers, tomatos, and avocado lettuce wrap with mango on the side.

This was very tasty :-)

M4: Luna bar.

M5: Teriyaki Salmon with quinoa, spinach, and mushroom mix.

Spinach and peas are about the only thing I have left that are green. Need to get to the grocery store asap!

80 oz. water. 1c. of green tea.

Sign up for the Bikini Series at ToneItUp.com

You can also still sign up for Self Magazine’s Drop10 Challenge

Double HIIT

BeachBody Day66 (Monday)

Even though I was really tired from my super busy weekend, I got up Monday morning for my bootycall. Had a great day with two HIIT workouts :-)

Good Morning! Before getting to my bootycall workout.

Workouts:

Bootycall – Under the Sea X3 – 12 reps each

Turbo Fire Day 64 – HIIT20  – This is my favorite HIIT. 3 routines – 2 repeated twice and 1 repeated 3 times. It goes by so fast and before I know it, it’s over.  No modifications this time around. Followed with Tone30 and really focused on making every rep count. Since they don’t do a lot of reps, I have to really add resistance to keep it challenging.

Afternoon workout – Drop10 Sweet 16 on the treadmill with an incline. This was a short HIIT but it makes you sweat!! Followed with Drop10 Toning X3.

Drop10 Sweet16 HIIT on an incline with a warm up and a cool down.

Sweaty Mess after Sweet16 workout :-)

Ended with 2 min plank w/ 1min tummy tucks

Meals:

M1 – Chobani Champions Vanilla Chocolate Chunk w/ almond butter and chia seeds.

Used up all of my favorite Raw Almond Butter :-(

M2: Egg white, black beans and brown rice.

M3: Chocolate Shakeology w/ strawberries, avocado, and unsweetened vanilla almond milk. And a Mango.

M4: 5 dark chocolate almonds.

M5: Shiritaki Noodles with mushroom and spinach red sauce – staying on track with my Meatless Mondays :-)

Spinach and Mushroom red sauce with Shiritaki Noodles.

80 oz. water and 1 Zico.

Sign up for the Bikini Series at ToneItUp.com

You can also still sign up for Self Magazine’s Drop10 Challenge

BeachBody Day55 – Stretched Out

It’s amazing what foam rolling and a hot shower can do to worn out muscles! I woke up Thursday morning and my legs felt much better. I could walk without pain.  I’m glad that I took it easy yesterday after my long run.  I was able to get up and do a bootycall workout :-) I went with Bikini Blast – 20 reps X3sets. I was planning on starting the new  5 Day Slim Down from Tone It Up’s Beach Babe Edition but I realized that with my training for my Big Sur race coming up in a couple weeks, I would need to eat more.  I decided to wait until after my Big Sur race to do the slim down :-)

That didn’t stop me from trying out the new recipes though :-) For breakfast I tried the Banana Split recipe.  I didn’t have carob chips but I did have Chobani Champions Vanilla Chocolate Chunk so I used that instead. I also added some chia seeds.  This was soooo good!! After I dropped Seppe off at school, it was time for some Turbo Fire.

Decaf Green Tea w/ Stevia to start my day.

Turbo Fire Day 53 – For Core 20 I really pushed myself.  The floor exercises are always hard for me but I really made an effort to keep up with them today.  It burned so bad! I know it’ll be worth it though :-) Stretch40 was amazing! It was exactly what my body needed.  Even though the beginning moves work up a sweat, by the end of it, I am completely relaxed and all stretched out :-)

Last Interval before cool down. Love the Seconds Pro App!

Afternoon workout was Tone It Up’s and SelfMagazine’s Drop10 Engine Revver HIIT workout.  Since it was cold and rainy out, I headed to the gym.  I don’t mind running in the rain, but my knees needed a little break from pounding pavement. The elliptical isn’t too bad when doing a HIIT and it was actually easier for me to do the workout on the elliptical instead of the treadmill. Ended my day with a 5min plank for PlankADay.

Elliptical HIIT - Drop10 Engine Revver

Meals –

M1: Banana Split with Chobani Champions Vanilla Chocolate Chunk and chia seeds.

Banana Split from Beach Babe Edition

M2: Apple

M3: Chicken Cranberry Walnut salad from Carls Jr. Had to be out of the house during lunch while our carpets were being cleaned.  This is what Ben and the boys wanted so I made the best of it.  The salad wasn’t too bad.

M4: Luna bar and chocolate Zico.

M5: Salmon Burger on whole wheat sandwich thins with mushrooms, tomatoes, spinach and bean sprouts.  Ben made dinner :-) I added the mushrooms and the bean sprouts.

Salmon Burger made by my hubby.

Did not do well with my water today :-( Only 40 oz. and 1 Zico.

BeachBody Day52 & Day53

Combined Day52 and Day53 because they were pretty much the same. Monday was my first day back to my Turbo Fire workouts. Gosh! I really missed doing these.  I picked up where I left off so this was the beginning of week 8 for me. Luckily, this is the recovery week from the month of cardio and perfect to help ease me back into my workouts before starting the last month of HIITs.

Day52 – It was really really hard to get up for my bootycall, but I did it! Having Ben home recovering and the boys home for Spring break had me kind of on vacation mode. lol. I enjoyed sleeping more :-) Even though it isn’t March anymore, I still wanted to finish the Mad Abs Challenge. I had 6 days left to do and I had started back up last week.  I did Day30 with 43 pushups, 55 second side plank, and 58 crunches. I am able to do regular pushups but I take mini breaks in plank. After I reached 40 it really started to get super hard for me. I would be really sore so I decided to do the last few days of the challenge every other day. Does that make sense?? lol. Basically, I take a day off then do the next day :-)

Turbo Fire Day 50 – It’s been a long time since I did Fire45EZ. I almost did the New to Class option but decided that I could figure it out.  I really didn’t remember the routines but I was able to catch on really quickly. This one doesn’t have any Fire drills but it’s still an amazing workout :-) It was so much fun and definitely a favorite now.  I did get a little lost at one point and little out of breath.  I had forgotten how intense these were when you really push yourself.

First run after a week.

I also got back to the Drop10 Challenge from SelfMagazine. I was trying to catch up on the workouts, but the only thing that changes are the cardio workouts. I decided to just do the current workout for me and that was 5K run.  Ben’s schedule is different for this week so I had to do my run later in the day.  I went at an easy pace.  My legs have been really tight because I was out of my Zico and bananas so my potassium intake has been a lot lower.  I swear by Zico.  Ever since I started drinking it – especially after my runs, my calves have not cramped up even after my long runs. And I could feel them quite a bit during and after my run. I’ve been doing PlankADays for the last week.  I ended with a 2 min plank.

Started back up with my PlankADays. 2min on hands.

Meals –

M1 – Chobani Champions Vanilla Chocolate Chunk with chia seeds and almond butter.

M2 – Apple and 5 dark chocolate almonds.

M3 – Egg Salad and Tuna Salad on top of Whole Wheat Bagel Thins w/ spinach. Used plain Chobani greek yogurt to make the salads.  The boys love these salads and I’m so glad that I can make it with greek yogurt instead of mayo.

Lunch for the boys - I had the same thing but on whole wheat bagel thins and minus the cheese sticks. Added tomato slices and spinach on top.

M4 – skipped :-(

M5 – Turkey Meatballs and Grilled Veggies (egg plant and zucchini)

I love these Grilled Eggplant and Zucchini from Trader Joes :-) Very yummy with Turkey Meatballs.

60 oz. of water.

Day 53 – Had to get up a little bit earlier today because Seppe is back in preschool.  Gio is still on break until next week so I knew it was going to be tough getting him up.  I did the Drop10 Toning workout for my bootycall.  I did an extra set and boy does that make a difference.  It gets tougher the third time around :-)

Turbo Fire Day 51 – It was Fire45EZ again today and I had no complaints.  The routines were fresh in my head so I was able to keep up the whole time. I also cranked up the intensity and had a blast the whole time :-) I was suppose to do Stretch10 too but I was running a little late on picking Seppe up so I skipped it.

I was worn out from the Turbo Fire workouts and didn’t feel much like doing an afternoon workout. I kept putting it off. It was rainy and that always makes me just want to stay in bed. I fought the urge to just sit on my butt and headed to the gym for a HIIT workout. I did Drop10 Fat Fryer HIIT on the stationary bike. The intervals were short and it’s easier for me to do it on the bike than on the treadmill.  So thankful to my TIU sister @JulesTones for letting us know about the Seconds Pro app. I now have an interval timer and it worked perfect for my HIIT workout. It was a very short workout only 10 minutes but I was drenched with sweat and could barely feel my butt and legs at the end.  Best of all, I felt great that I did my workout when I didn’t want to :-) Ended with another 2 min plank for PlankADay – this time it was on my elbows.  I will be trying to get back to my 5 minute planks again soon.

Meals – Finally went shopping so I was able to really stay on track today :-)

M1 – Almost forgot to eat breakfast! I was in a rush to get the boys out the door so I grabbed a Luna bar and ate it on the road.

M2 – Shakeology Shake with spinach and frozen pineapple.

M3 – Left over EggSalad on the last of the whole wheat bagel thins w/ spinach and tomatoes and an apple.

M4 – 1/4 c. of raw almonds and yogurt raisins.

M5 – Whole Wheat pasta with a turkey spinach red sauce with peas, squash and zucchini.

Whole Wheat pasta with Turkey and Spinach Red Sauce. Also added squash, zucchini and peas.

60 oz. of water, 1 Zico and 1c of Chamomile Tea.