Tag Archive | tiuteam

BikiniSeries Day50 5DSD Day1

June 16, 2014

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Workouts:
5k run
TIU Bikini Arms
Move of the Week
Leg workout:
50 squats
50 squat jumps
50 lunges – each leg
50 Dumbbell swings 20lb Kettlebell
50 squat and reach – each leg
25 Burpee Tuck Jumps
TurboFire 45EZ
BikiniAbs
Sunkissed Abs x2
2min plank

Meals:
M1: banana
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 :-)

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BikiniSeries Day46

June 12, 2014

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Workouts:
1mile warmup
Arms:
Shoulder Press 10×3 40lbs
Assisted PullUps/Dips 6×3 10lbs
30min Bike Intervals (3miles)
TIU BikiniArms
TIU Pura Vida x2
TIU BikiniAbs
BestAbRoutine 9:01
2min plank

Meals:
M1: egg whites/strawberries/banana
M2: cherries
M3: PerfectFit Green Smoothie: banana/avocado/spinach/cucumber/celery/almond milk
M4: LunaBar
M5: Grilled Tilapia/broccoli/cauliflower mash

Went to the gym later in the morning to go with Ben. He wanted to start working out again now that his stomach is doing better after his surgery. He warmed up on the elliptical and I ran on the treadmill. We took turns on the shoulder press. I used the same weight as
Ben and it’s the heaviest I’ve ever done for shoulders. While he did biceps and triceps on the machines, I hit the pull-up machine. I did pull-ups and dips to work my biceps/triceps. The last 2 reps of the pull-ups are sooo hard but I know those are the ones that count the most :-)
We both did the stationary bikes for cardio. I did my own intervals. Switching from 30sec/1min to 1/1 intervals.
TIU toning workouts after boys went to bed. Made up the Arms workout from Wed.
My 4th day making my water goal and getting 80+ oz of water :-) I’ve been having at least 11oz of coconut water each day. It’s so refreshing after a tough workout.
Didn’t do the Sunset Challenge because I am not a fan of peanut butter. I might try to modify and make it with almond butter instead. I need to get a few of the ingredients first though. I have the TIU cookie cutters and I am looking forward to using them :-)

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

BikiniSeries Day44

June 10, 2014

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Workouts:
1mile warmup
45min Spin class (4.5miles)
TIU LYB KettleBells x2
TIU Inner/Outer Thighs
TIU Bikini Yoga
2min plank

Meals:
M1: egg whites, strawberries, banana
M2: Cliff Mojo bar
M3: Cauliflower mash, broccoli and salmon bowl
M4: Pork Jerky
M5: TraderJoes Orange Chk and broccoli

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 :-)

BikiniSeries Day41/42

June 7/8, 2014

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Saturday –
TIU BikiniBody2
3.45mile walk with the boys
2min plank

Sunday –
5.4 mile run – longest run since my ankle got hurt.
TIU BikiniBooty
TIU Thailand Tush x2
TIU BikiniAbs
2min plank

It felt sooooo good to not have to get up early on Saturday. Bummed that Gio’s team didn’t make it to the championship game but I thoroughly enjoyed sleeping in. Relieved that baseball season is over. Gio is playing tournament but it won’t be as hectic as the season. Tournament weekends will be crazy but they will be spread out and not every week.

Made up any missed TIU workouts and tried to stay active with the kids. They did well on the walk. It’s the longest walk they’ve done in a while. Took the swimming for 2hrs on Sunday. I thought I could jump in and swim, but it did not work out well. As soon as I started to kick, my ankle started to hurt. I was in the deep end and and had to keep myself from panicking because I was in the middle and had to get to the side. It hurt a lot to kick but I had to to get to the wall. Obviously, I made it but I was really scared. I limped to the chair and sun bathed for the rest of the time. I did go back in the shallow end just to cool off because it was sooo hot out. Ankle was swollen for the rest of the day :-(

I did go out earlier in the day for my long run but it was already hot by the time I went out. My ankle was fine. I don’t usually do well running in the heat but I was happy with how I did. Definitely have to check the weather the night before so I can make sure to get out before it gets too hot.

Really focusing on my nutrition this coming week and staying hydrated.

BikiniSeries Day36-40

I fell behind on posting last week. I kept track but just didn’t post. So here’s a summary of my workouts and meals. I had some great sessions at the gym. The highlight would be leg pressing 270lbs :-) It’s been a goal of mine to stack up 3 45s on each side since I started lifting. And yes, I. Working on adding another 45 on each side :-)

Took the boys to volleyball with me last week. Not a great idea. It becomes stressful trying to keep them entertained and out of the way. But it’s something I will have to figure out because I will probably have to bring them with me over the summer.

Swapped Thursday and Friday’s TIU workouts. I do legs Mon, Wed, and Fridays. Arms and/or Total Body Tues/Thurs. But I do try to be flexible since I never know what will come up – especially on Ben’s days off.

Meals were ok. Had some L&L Hawaiian BBQ. I ordered the Garlic Shrimp and omg!! It was sooo good. Also had some Nubi a couple times. I know I have to cut back on treats and eat more home cooked meals. As good as the garlic shrimp was, I can make a much healthier version at home.

Day36 – June 2, 2014

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Workouts:
2mile bootycall jog
5min max incline walk
Leg Extensions: 20/10 x 3 55lbs/35lbs
Leg Curls 20/10 x3 55lbs/35lbs
Hip Adduction 10×3 100lbs
HipAbduction 10×3 100lbs
Glute Pushdowns 10×3 90lbs
Smith Machine Squats 10×3 110lbs
Back extensions 10×3 35lbs
Machine Leg Press 10×3 145lbs
Single Press 10×3 85lbs
30min Stairmaster speed intervals (2.3miles)

M1: Perfect Fit Shake with spinach, berries, Zico
M2: perfect fit bar.
M3: left over orange chicken and broccoli
M4: Nubi frozen yogurt
M5: turkey meatballs and broccoli/cauliflower

A great leg day :-)

Day 37 – June 3, 2014

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Workouts:
1.3 mile bootycall walk
Excited for Spring Cardio on bike 2.43miles
UpperBody:
Assisted Pull-ups/Dip 6×3 10lbs
Shoulder Press 10×3 30lbs
Chest Press 10×3 30lbs
Front PullDown 10×3 40lbs
TIU BikiniArms
TIU BikiniBody x2
TIU Inner/Outer Thigh
TIU Pink Flamingo x2
TIU Bikini Abs
2min plank

Meals:
M1: Eggwhites and strawberries
M2: PerfectFit Bar
M3: PerfectFit Shake w/ banana, berries, spinach and Zico
M4: pork jerky
M5: L&L Garlic shrimp w/ broccoli/cauliflower mix and brwn rice

A very long day today. I meant for it to be a lighter day but it turned out to be pretty intense. Quick but hard upperbody workout at the gym. I lowered the weight on the assisted pull-ups. It was hard but I was able to do the reps. The last one might not have been a complete one though. Lol. It was a struggle.

Did all the toning workouts after putting the boys to bed. I was sooo tired when I was all done. I could have fallen asleep on the floor.

Day 38 – June 4, 2014

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Workouts:
5min FatBurner on Stairmaster
Legs:
Squat 12×3 85lbs
Deadlifts 12×3 75lbs
Split Lunges 15×3 40lbs
SpringIntoSummer cardio – 4miles
2hrs Volleyball
TIU Inner/Outer Thighs
TIU BikiniAbs
TIU IttyBittyBikini
TIU SunkissedAbs
2min plank

Meals:
M1: egg whites/ half Chk apple sausage and strawberries
M2: Larabar
M3: L&L BBQ beef with brwn rice and cabbage
M4: Movie popcorn and choc raisins
M5: 2 regular Arby’s sandwiches

Happy National Running Day!!

Day 39 – June 5, 2014

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Workouts:
5k run
TIU Ibiza Beach Yoga
Sunset Stretch

Meals:
M1: eggs and rice w/ strawberries
M2: 2 kiwis
M3: L&L Garlice Shrimp with brwn rice and cabbage
M4: Luna protein bar
M5: quinoa w/ grind turkey red sauce and peas

Needed a break today.

Day 40 – June 6, 2014

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Workouts:
5min Max Incline walk
Leg Workout:
Glute Kickbacks 10×3 100lbs
Plyo Leg Press/Single Leg 20/10 x5 100lbs
Glute Pushdown 12×4 94lbs
Leg Press 6×3 270lbs
Lying Leg Curls 10×3 65lbs
Making Waves Cardio on Stairmaster 3.71miles
2min plankaday

Meals – Forgot to take pics of most of my meals. My phone was dead for most of the day.
M1: egg whites and sprouted whole wheat toast w/ cocoa almd butter
M2: 2 kiwis
M3: rice w/ Chk apple sausage and cabbage
M4: pork jerky
M5: tilapia and Brussel sprouts with rice

Meant to get up for a bootycall but didn’t hear the alarm. Planned on doing the toning workouts but Seppe stepped and pulled on my bad ankle. It hurt soooo bad. I pretty much fell to the floor when it happened. Decided to let it rest so I could hopefully workout during the weekend.