TIU Bikini Arms
Move of the Week
50 squat jumps
50 lunges – each leg
50 Dumbbell swings 20lb Kettlebell
50 squat and reach – each leg
25 Burpee Tuck Jumps
Sunkissed Abs x2
M2: slim down scramble w/ bell peppers
M3: Hawaiian Chk salad w/ herb mix, cucumbers, dried cranberries, coconut chips, tomatoes
M4: PerfectFit bar
M5: grilled salmon and roasted asparagus
Gio was coughing a lot this morning so I didn’t take the boys to the gym with me. I went for a run and did the arms workouts. Trying to do 2 a days this week for the 5DSD. Did TurboFire for 2nd cardio after boys went to bed. Mondays are usually a leg day so I did one round of a leg workout I usually do 2-4 rounds of. Then I did the ab workouts.
I was tired all day from the driving over the weekend. We did a lot in a 24hr period. Had lots of fun with my family and friends so it was worth it :-)
Sunset challenge was to make our favorite PerfectFit recipe. Smoothies and protein pancakes are my favorite but I’ve been wanting to try the banana bread recipe so I did :-)
5min Max Incline Walk
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
Saved TIU Arm workouts for Thursday. Completely exhausted after volleyball.
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 Sleek&Slender Abs x2
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.
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
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 :-)
Spring Into Summer Cardio on bike: 3.3 miles
Assisted Pull-Ups/ Dips 6×3 16lbs
Decline Chest Press 10×3 20lbs
Chest Press 10×3 25lbs
Shoulder Press 10×3 30lbs
MTS Row 10×3 30lbs
MTS High Row 10×3 30lbs
Front Pull Down 10×3 40lbs
Ab Playlist + BikiniAbs
M1: Egg whites, blueberry bread, banana
M3: Baked Potato soup from Panera w/ peas and spinach
M4: 5 dark choc almonds
M5: Whole wheat spaghetti w/ ground turkey red sauce
I went back to the gym today!! It felt good to be back. I did Spring into Summer cardio on the bike then hit the weight room. Stuck to upperbody workouts on the machines. I was surprised I could do the weight I did. I could feel it by the time I got home.
Cleaned the kitchen and did more laundry – it just never ends! I guess the workout I did in the morning wore me out because I fell asleep on the couch while the boys did homework.
I’m glad I made my spaghetti sauce earlier in the week. It didn’t take long to make dinner. I ground the turkey up in my blender so it would be smaller for Ben. He was happy to eat down thing besides soup :-) I usually have mine with quinoa but I forgot to make some so I enjoyed one serving of whole wheat pasta.
After the boys went to bed, I knocked out the Ab Playlist, Sunkissed Abs and added Bikini Abs. I saved Bikini Booty for Friday. I love doing Bikini Booty for toning on leg day.
Met my water goal :-) I added spinach and peas to Ben’s Baked potato soup. I helped him finish it off because he was tired of eating it. He’s tired of eating soup period but he’s still having trouble getting solid food down without a lot of pain. He’s taking it slow but I can see he is getting frustrated. I’ve been making fish for us because that’s the only thing he’s been able to eat without too much trouble. I don’t mid having fish every night :-)
Planning on going for a short run on Friday to test my ankle out. I envy all the girls who have been checking in with their runs. I want to run soooo badly!
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.
M1: egg whites/blueberry bread/banana
M3: PerfectFit Shake w/ Zico, spinach,banana,avocado, blueberries,raspberries and blackberries
M4: 5dark choc almonds and Terra chips
M5: Salmon and broccoli
It was weird not going to the gym after I dropped the boys off at school. My ankle was still swollen but looked much better. I could walk without a limp and it felt stronger today :-)
I spent most of the day doing laundry and uploading pictures to my laptop. I had lots of pics from baseball games on my camera. After getting over a thousand pics on my MacBook, I worked on uploading them online to share them with the other families. I got a lot done :-)
It was killing me not working out so I decided to give the Bikink Arms and Bikini Abs workout a try. Last night, it was tough to do a plank with my ankle but tonight it didn’t hurt. I was even able to do a side plank :-) I got through the workouts without any pain in my ankle. My knee hurt a little because the skin is still pretty raw. I hadn’t tried TakeMetotheSea yet so I wanted to do it. I was happy to be able to do the squats. I had to do the single leg Deadlift move without weights but I was able to do the rest of the workout without modifications. It felt great to workout.
I’m itching to run again. I can’t wait until I can get back to it. Waiting a couple more days.
3mile bootycall run
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)
IttyBitty Bikini x3
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.
When is my weekend not busy? Even though I took a rest day on Saturday from working out, it was still a jam packed day. I did enjoy sleeping in for a little bit Saturday morning. It was nice until the boys started fighting. I made them breakfast: banana/egg pancakes with maple syrup and chicken apple sausage. I had the same :-) Meals Saturday were a bit sporadic. Boys had games at the same time so I was back and forth for half of Gio’s game. His team had their first round of playoffs. I usually take a ton if pics but this game, I sat with the other moms and enjoyed the snacks one of the ladies brought. I enjoyed hummus, crackers, carrots, and fruit. It was a stressful game with us being down 4runs through the first 4innings. The 4th and 5th innings were great for us and we won 7-4!!! After having lunch (quinoa and 3fried eggs) we headed out to the Great Mall. We walked through the whole thing. It took us at over an hour. We stopped and got Gio some new shoes at Nike. I got a pair too :-) We also picked up more hand soaps. Be picked up new shoes. The only person who didn’t want anything or asked for anything was Seppe. He was such a good boy. All he wanted to do was see the Godzilla movie. We got home late Saturday and I almost didn’t make dinner because I was so worn out. I made Trader Joes Orange Chicken then fell asleep on the couch. It happened to be the first day of my period and I am always extremely fatigued. It was probably one the few nights I was in bed before 11p.
I got up Sunday morning ready to do my long run. My legs felt great. They were pretty sore Saturday and I was glad that giving them a rest helped make them feel better. My new Asics felt much better after the first couple miles. I guess they just needed to be broken in first. I’m not use to that because my usual running shoes feel great right away. I’m glad these shoe worked out because I really like them. My run went great. We had a fun day planned for the boys after Gio’s practice but Gio almost ruined it with his bad attitude. Seppe was so upset with Gio because he thought we were going to cancel taking him to see his movie. Luckily Gio got his act together and we went into the city to watch the Godzilla movie. Yes, I had popcorn and chocolate raisins. Ben survived on water and his Ensure juice. Poor guy. Seppe loved the movie. No dinner Sunday because we were all stuffed from the junk at the theaters. I did a round of BikiniBody and my plank before taking a long shower and heading to bed.
1.4 mile bootycall walk
10min Stairmaster warm up – 40sec speed intervals
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
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.