Tag Archive | legday

Bikini Series Day45

June 11, 2014

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Workouts:
5min Max Incline Walk
Leg Workout:
Smith Machine Squats: 6×4 135lbs
Deadlifts: 10×3 115lbs
Glute Pushdowns: 12×4 94lbs
Leg Extensions: 10×3 65lbs
Single Leg Lying LegCurls: 15×3 35lbs
Leg Abduction/Adduction 10×3 95lbs
Making Waves Cardio
3hr Volleyball
2min plank

Saved TIU Arm workouts for Thursday. Completely exhausted after volleyball.

Meals:
M1: Eggwhites/banana/grapes
M2: Nectarine/Cherries
M3: PerfectFit Shake – spinach, banana, strawberries, almond milk
M4: Zbar
M5: Hawaiian Chicken w/ roasted Brussel sprouts
M6: frozen grapes

Bikini Series Day43

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June 9, 2014

1mile warmup run
Smith Machine Squats 10×3 115lbs
Smith Machine Alt Step ups 20×3 65lbs
LegPress 90s 90lbs
Leg Extensions 20×3 50lbs
Lying Leg Curls 20×3 50lbs
BikiniCardio on stairmaster 5miles
1mile cool down run
TIU BikiniArms
TIU Sleek&Slender Abs x2
TIU BikiniAbs

Meals:
M1: Egg whites and quinoa
M2: Kind Bar and grapefruit
M3: Trader Joes Dark choc Vanilla caramels >_<
M4: Snapea Crisps and Homemade guacamole
M5: cauliflower mash, broccoli, and grilled salmon

Didn't get up for a bootycall workout so I added an extra mile to my cardio. Really great leg day for me. Didn't prep for being out during lunch time so I picked up some dark chocolate caramels at Trader Joes. Not the best but I made up for it with an awesome dinner.
Finally made some cauliflower mash. I've been meaning to try this but was hesitant because I wasn't sure I would like it. I added some almond milk and a ting bit of butter, salt and pepper. It turned out great! And guess who liked it?? Ben and Seppe!! When, something gets Ben's approval, it's a keeper. He's also tried out quinoa and realized that he likes that too!! He takes it to work now :-) Ever since his surgery, he has really been motivated to eat healthier. He has been doing great. I've been making to a of Brussel sprouts, quinoa and fish. It makes life easier when I'm not the only one eating healthy.

Sunset Challenge:
10 Things I'm Happy About –
1. Spending my life with Ben
2. My Boys
3. The TIU retreat coming up – I smile Every time I think about it :-)
4. Sunny Days
5. Baseball season being over
6. Living in the Bay Area with great weather
7. My leg muscles
8. New cross training shoes arrived
9. Fresh fruit
10. Smoothies

I am truly happy with my life right now. I thought about everything I have right now, and it's more than I could ask for. I'm with the man of my dreams, we have two amazing boys, I live in a great area, I'm part of an amazing TIU team and I'm the strongest and healthiest I've ever been. I'm not perfect but I've come a long way these last 3 years and I have so much to look forward to :-)

Bikini Series Day22

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May 19, 2014

Workouts:
3mile bootycall run
Leg Workout:
Machine Leg Press Plyo Jumps to Single Leg jumps 10/20 x5 100lbs
Leg Extensions 10 x 3 65lbs
Lying Leg Curls to Single Leg Curls 10/5 x3 55lbs/25lbs
1hr 15min Kickboxing/Core Class (5miles)
BikiniArms
IttyBitty Bikini x3
2min plank

Meals:
M1: egg/banana pancake w/ cocoa almd butter
M2: banana
M3: leftover orange Chk, broccoli, quinoa, and Brussel sprouts
M4: kind bar
M5: BBQ chicken, quinoa, broccoli,Brussel sprouts

Started my week off great with a Great leg day. I got up and got in a 3mile run for my bootycall. I don’t usually do a run the day after a long run but my legs felt pretty good. I love running the trail early because the deer are out on the trail. It’s so peaceful and quiet.

I really wanted to go kickboxing so I did a short but intense leg workout. The plyo jumps on the machine leg press really burn the booty. Pushed myself in kickboxing during the squats and kicks.

Did a mini grocery shopping then ran errands with Ben. He took an extra day off from going back to work because he didn’t sleep at all the night before. House cleaning then homework with the boys. Did BikiniArms and IttyBitty after putting the boys to bed. I love and hate the BikiniArms routine. Lol. I hate it while I’m doing it. I don’t say nice things to Karena. But I love it when I’m done. My arms burned. Itty Bitty is one of my favorite routines. I remember when I first did this workout and it was soooo hard to do the last exercise. I modified most of the exercises and I struggled with every rep. Now, I can do advanced versions of the moves and do more reps. It feels good to see progress :-) Ended with my plank.

Meals were not too bad. The BBQ sauce I used was organic and the boys loved it. I met my water goal :-) I ordered my goal bikini from Amazon. I will post pics when it arrives.

Bikini Series Day19

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May 16, 2014

Workouts:
1.4 mile bootycall walk
10min Stairmaster warm up – 40sec speed intervals
Leg workout:
Smith Machine Squats 115lbs 10 x 3
Smith Machine Split Lunges 65lbs 10 x 3 each leg
90’s Leg Press 90lbs
DeadLifts 95lbs 10 x 3
Glute Pushdowns 94lbs 12 x 3
Leg Extensions 65lbs 8 x 4
Lying Leg Curls 60lbs 8 x 4
Hip Abduction 90lbs 10 x 3
Hip Adduction 90lbs 10 x 3
Biker Babes Cardio 9miles/3 = 3miles for 150bysummer
Love Your Body With Yoga
2min plank

Meals:
M1: egg whites, banana, honey chia toast with cocoa almd butter and half an apple Chk sausage. I only had half a slice of toast because Seppe ate the other half.
M2: larabar and zico
M3: last of my pesto quinoa/shrimp mix and some Gluten free cookies
M4: PerfectFit Bar plus a few pretzels and circus animal cookies while at the baseball park for two hours with back to back practices for the boys.
M5: Turkey meatballs and oven roasted Brussel sprouts

I was feeling a little lazy in the morning but I got up and do my walk. I went in the reverse direction and it was faster because the uphill wasn’t as long. I did jog the down hills parts because it’s easier not to resist gravity.

Got to the gym and warmed up on the stairmaster then hit the weight room. It felt good to lift heavy. I did the BikerBabes routine on the stationary bikes in the cardio room.

Did some grocery shopping for the boys’ games on Saturday and found some gluten free cookies I wanted to try. They were ok but I’d rather make my own. I was having a sweet tooth craving at the moment and the cookies didn’t do that great of a job is satisfying it. Finished the last of my pesto shrimp/quinoa mix. I was a little sad because this was soooo yummy. We had back to back practices for the boys at night. I didn’t have lots of energy to make a late dinner when we got home but I didn’t want fast food. My go to for quick dinners is Trader Joes Turkey meatballs and broccoli. No one complains about it and I don’t have to listen to whining. I was short 3 oz on my water goal so I’m happy.

Sunset Challenge: My reward will be sleeping in on Saturday :-) I need to schedule a haircut badly, but it’s been hard to find free time. Pampering myself these days means getting to take a long uninterrupted shower. I just keep telling myself that the TIU retreat will be my vacation :-) I just have to hang in there.

Bikini Series Day17

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May 14, 2014

Workouts:
1.43 mile Bootycall walk
Mini Leg workout at gym:
DeadLifts 12 x 3 80lbs
Machine Leg Press 12 x 3 175lbs
Body weight Squats 50 x 3
Making Waves Cardio on treadmill 3.54 miles
2hrs of Volleyball
2min plank

Meals:
M1: egg whites, grapes, banana
M2: larabar
M3: Shrimp/quinoa pesto mix
M4: skipped :-(
M5: Strawberry poppyseed salad from Panera.

I was tired when I got up. I didn’t want to get up but I did. I figured going for a walk would help wake me up and be better than doing nothing. It was already getting warm when I went for my walk so I knew it was going to be a hot day.

I wasn’t really in the mood to go to the gym but it was a leg day and I rarely skip working out my legs. I did a mini leg routine. I went heavy and more reps to make it worth it. I super set the leg press and squats. Really felt it in the booty. I picked out a treadmill at the end of a row so I could hop off to do the toning moves in between the running parts with the Making Waves cardio. I slowed it down to do the high knee skips and side shuffles. I think I like doing the running part all together and then the toning moves better. But going back and forth between running and toning made the running part a little easier.

Ben and I went into the city to pick up some shoes for Ben then picked up the boys from school. After homework, we went out to do more errands. I forgot to bring something for a snack. Took Gio to the library to get him books for his biography report. Picked up Panera for dinner. I ordered my usual salad but instead of getting a full salad, I only got a half. I didn’t have time to go back but I called and they gave me a free salad on my next visit.

Got to volleyball early to warm up. The coach finally picked up new balls. He gave away the old ones and I took one for the boys to play with. Not that in don’t have one – I have two – but this way I don’t have to worry about the, messing mine up :-). It was an ok night. My overhand serving is becoming more consistent. Passing was better. I set a few games which is tiring because there is a ton of running around. I want to work on my setting so I can use my hands more instead of just bump setting. I can do it but I’m not confident during a game. Had some good hits but I still need to get my timing down.

Left early so I could do Bikini Booty and my plank when I got home. Legs were pretty tired even with my lighter leg workout. I came close to my water goal. I try to at least get half my body weight but I make a higher goal because it helps me. Staying hydrated is one of my biggest challenges. It is something I work on everyday.

The Sunset Challenge for creativity is this post. Writing/blogging is something I love to do. It helps me process things and express myself. I’ve always been into writing. I think most writers hope to make a connection with their readers. I don’t do this blog to get a bunch of followers. I don’t even know if people even like what I write. I do this because I am hoping that someone can relate to it and if I can help one person not feel so alone, I consider myself a success. I appreciate everyone who takes the time to read my posts :-)

Bikini Series Day15

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May 12, 2014

Workouts:
Legs:
Leg Extensions 10 x 3 65lbs
Leg Curls 10 x 3 65lbs
Glute Pushdowns 12 x 3 94lbs
Plyo Leg Jumps 10 x 5 to Single Leg Jumps 20 x 5 85lbs

1hr 15min Kickboxing class – used 10lb dumbbells for boot camp part

BikiniBody x 3
2min plank

Meals:
M1- egg whites, strawberries, banana
M2 – larabar and grapes
M3 – Lettuce wraps with refried beans, quinoa, avocado and ground turkey topped with cherry tomatoes. Also had a few snapea crisps
M4: Kind bar
M5: Pesto Shrimp and Quinoa stuffed bell pepper

I didn’t get up for a bootycall today. I went to bed late on Sunday so it was tough to even get up this morning. I decided I’d go to kickboxing to make up for it. Went to the weight room first for a quick leg workout. Kickboxing is one of my favorite classes. All the kicks, jumps and squats gave my legs even more of a workout. She does a short boot camp and core work at the end of class so it’s a great total body workout.
Ran to the store to pick Ben up some broth, juice and jello. That’s all he came eat right now. Had to help out in Seppe’s class for an art project then came home to eat a quick lunch. I basically put a bunch of leftovers together and put them inside a lettuce leaf. Dinner was my favorite. I made it yesterday and I couldn’t wait to eat it. It tasted just as good as I thought it would. I have extra of the filling so I can make more or just eat the filling :-)
Did 3 rounds of the Bikini Body workout and my plank after the boys went to bed. Did ok with my water. It’s heating up here so I need to make sure I stay hydrated. It’s going to be a busy day tomorrow so I’m off to bed so I don’t skip my bootycall tomorrow.

Bikini Series Day12

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May 9, 2014

Today was a jam packed day for me. I did a lot. I wanted to make up for yesterday. No bootycall though. I was at the hospital late last night with Ben. He was having pain in his chest from trapped air. I stayed until he fell asleep. I didn’t get much sleep even with skipping my bootycall.

Ben’s dad took the boys to school and I headed back to the hospital to check on Ben. He was sitting up and looked a lot better. I stayed with him so I could be there to talk to the doctor. He decided to keep Ben one more night since he was not on his feet yet. Ben fell back asleep after getting another dose of pain meds so I headed to the gym.

Warmed up with a mile then worked out my legs:
Leg Press 90’s with 90lbs
Glutes 10 x 3 90lbs
Walking Lunges to squat 30 x 3 25lbs
Glute Bridges 10 x 3 37.5lbs
Single leg Glute Bridges 10 x 3
Deadlifts 12 x 3 80lbs
Jump Squats 12 x 3 40lbs
Glute Pushdowns 12 x 3 94lbs
Leg Extensions 10 x 3 40lbs
Leg Curls 10 x 3 50lbs

Sprint Into Summer on the stairmaster 4.16 miles followed by an extra mile on the treadmill.

The boys school had a picnic lunch where parents could come and join the kids. I met Ben’s dad there as soon as I finished at the gym and enjoyed the boys for about 10min before they ran off to play with their friends. We left a little early to beat the rush and headed back to the hospital.

When I got there, Ben was up walking around :-) And had started to “eat” his food. He’s only able to have clear liquids and he has to eat very slowly. I hung out with him and Gene picked up the boys and brought them to visit. We stayed until Seppe’s practice.

I decided to do the new Making Waves cardio routine during Seppe’s practice. I’m glad I did because running kept me warm. It was sooo cold and windy out. I split up the running and the toning moves. It was my first time running in that area so I just concentrated on doing the running so I didn’t get lost. I did the toning moves when I was done running. I was pretty worn out when I was done.

Dinner then back to the hospital so the boys could spend some time with Ben. He got up again and went for a walk with the boys. They were happy to see him doing him better and hope that he can come home in time for their games tomorrow.

I took the boys home and put them to bed. I did my plank and the ab playlist. My sides are sore from yesterday’s Kettlebell workout. I got ready for bed but put on warm clothes on top to head back to the hospital. I’m staying until Ben falls asleep and then I’ll head home. Saturday is going to be busy as usual.

Meals:
M1: egg whites, banana, and strawberries
M2: Larabar and Zico
M3: strawberry poppyseed chicks salad from Panera, iced green tea and bread. This is my absolute favorite salad from Panera. I only use one of the dressings.
M4: cherries
M5: veggie bowl from Panda. We always eat out when Ben’s dad is here and the boys wanted Panda tonight. I chose vegetables and the shiitake kale Chk entree. It wasn’t too bad.

I met my water goals and I didn’t have any of Seppe’s chocolate :-) So it’s a win today.

Today’s Sunset Challenge was to sign up for something outside of our comfort zone. I’ve decided that next week I will go to a Zumba class. I don’t have to sign up in order to go to a class at my gym because all classes are included in my membership :-) I’ve never done Zumba and it’s definitely something I’m intimidated to try – especially on my own. I’m nervous just thinking about it.

Bikini Series Day10

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May 7, 2014 –

No bootycall today. I needed to get some rest. I had a good intense workout at the gym to make up for it.

Wednesdays are always dedicated to the booty ;-) Started with a 10min warmup on the stairmaster. Legs felt it right away. Then, off to the weight room.
Leg Extensions 10 x 3 – 65lbs
Single Leg Lying Leg Curl to Lying Leg Curl – 10 x 3 20/50 – I would do 10 on each leg at the lower weight and then 10 on the higher weight
Squats on Smith Machine – 10 x 3 115
Plyo Leg Press Jumps to Single Leg Plyo Jumps on Leg Press Machine – 10 x 5 and 20 x 5 75lbs – I did the 10 jumps first then switched to single leg and alternated for 20 reps. No weight change. This burned the booty!
Followed it with Bikini Cardio on the treadmill. This was tough. My legs were tired and I wanted to stop so many times. I hardly ever do anything longer than 30mim on the treadmill. It was definitely a mental battle. I felt good when I was done and I’m glad it finished. I was pretty worn out afterwards.

I came home, showered and relaxed for a little bit. Boys get out early on Wednesdays so I didn’t have too much “free” time. Dealing with Gio’s bad behavior at school put a damper on my day. I don’t know what to do with him sometimes.

Couldn’t wait to go to volleyball to get away. It was a rough night. My team only won out first couple games and then lost the rest of the night :-( I could serve overhand again but my passing was horrible. It frustrated me. I’ll have to practice so I can be better. Passing is the most important thing in volleyball.

Did my plank and 2 rounds of Surfers Paradise when I got home.

Meals –
M1: eggs/egg whites, banana and strawberries
M2: Zico and cherries
M3: quinoa, broccoli and turkey meatballs
M4: Chk and string beans and Broccoli Beef
M5: PerfectFit Bar

My meals were too far apart today. Ben has surgery tomorrow for his stomach so he won’t be able to eat solids for a while. He wanted to have some Chinese for dinner. I was able to stay away from the rice and ate as much of the green beans and broccoli. I met my water goal :-)

Took time out to look over my goals. I think I’m happy with them right now so I’m not changing anything. I spent some time visualizing and seeing myself accomplishing them. I am a bit stressed over Gio’s behavior and Ben’s surgery. I took time to meditate. I focused on my breathing and let go of the stress – at least for a little while. Focusing on positive thoughts.

Bikini Series Day8

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May 5, 2014

Happy Cinco de Mayo!! It was a little hard to get up this morning. It’s tough when I don’t really get a chance to sleep in on the weekend. It makes me feel like I get no break.

Oh well. I got up and did my neighborhood loop. I actually walked it faster this time. I decided to jog part of the downhill parts because it was harder to slow down. That was all I needed to wake up.

I was happy that both boys were finally healthy again and could go to school. I couldn’t wait to get to the gym after I dropped them off :-) I had a killer leg day. I started with a 1mile run on the treadmill then I hit the weight room. I did a modified version of a leg workout I had done before. Took out exercises I didn’t want to do and changed the number of reps and sets on others. I focused on good form and control.
Leg Press – 15,10,8,6,6,8,10,15
(140, 160, 180, 250) – I increased weight as I lowered my reps and decreased them when I increased reps.
Leg Press Machine – 10 x 10 150lbs – For this one I made sure to get low. I could really feel this in my glutes. That 10th round was killer.
Lying Leg Curls – 10 x 5 50lbs
Glute Pushdowns – 10 x 5 94lbs – this was tough after the leg press machine.
Single Leg Seated Leg Curl to Deadlift –
15 – 10 x 5 (35, 50)
Ended with Excited for Spring Cardio on the stair master. What a sweatfest!!

I was so worn out when I was done. But I was happy. It’s that exhausted from a great workout feeling :-) I walked very slowly for the rest of the day. I had to to do some grocery shopping and it was all in slow motion. Luckily, I had enough time and got most of it done before picking up the boys from school.

I started to feel overwhelmed once the boys got home. I had dinner to prep, homework to help with, and so many things to do before we had to leave for Gio’s game. I totally forgot that I had snack duty so I feel badly that the boys didn’t get a snack tonight :-( I’ll have to make it up to them. It was another rough loss for the boys. And miserable for the parents to watch because it was sooooo cold and windy.

I was really happy that Ben decided to come home and wait for a late dinner instead of picking up fast food. Meals today were pretty good.
M1: egg whites and quinoa
M2: KindBar
M3: Pesto Pasta w/ Chk apple sausage, spinach and Brussel sprouts. I pretty much threw a bunch of leftovers together.
M4: Larabar – at the baseball game
M5: In celebration of Cinco de Mayo, I made tacos. Ben and the boys had the last of the taco shells and I had lettuce tacos. The boys really enjoyed filling their tacos with what they wanted. I put guacamole, quinoa, ground turkey, and tomatoes on mine. I did also have a few tortilla chips to finish off the guacamole. I didn’t want to throw it away.
M6: frozen grapes.
Missed my water goal by 1oz. But it’s pretty close so I’m happy. I’m trying to have at least 1 coconut water during the day as part of my water intake.

After the boys went to bed, I did my 2min plank and the Best Ab Routine circuit. This was the first time I’ve done this workout. It does get those abs burning. The scissor exercise is the hardest one for me, especially today when my legs were super tired.

My kitchen is a mess and there is still 100 things I need to do. But they will have to wait until tomorrow because I am done for today!

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.