Tag Archive | toneitup

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 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.

BikiniSeries Day32

May 29, 2014
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Workouts:
Spring Into Summer Cardio on bike: 3.3 miles
UpperBody workout:
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
Sunkissed Abs
2min plank

Meals:
M1: Egg whites, blueberry bread, banana
M2: grapes
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!

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.

Bikini Series Day30

May 27, 2014

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Workouts:
BikiniAbs
BikiniArms
TakeMetotheSea
2min plankaday

Meals:
M1: egg whites/blueberry bread/banana
M2: peaches
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.

Bikini Series Days25-29

May 26, 2014

Happy Memorial Day!! I spent most of today recovering from our holiday camping trip. We got back late last night and besides cleaning/laundry, I didn’t do much else. Not because I didn’t want to have a killer workout, but because I couldn’t :-( I hurt my ankle while camping and I’ve decided to take this week off to let it heal completely so I can get back to my workouts without risking getting hurt again.

So let me take you back to last Thursday …..

May 22, 2014:

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It was a long day. I didn’t get up for a bootycall. I went to the gym and did Bikini Cardio on the treadmill. I used it as my long run for the week because I knew I wouldn’t be able to do my usual long run on Sunday. It was a great sweat session. I didn’t have time after that to do anything else because I spent most of the day getting things ready for our camping trip. I didn’t have much time either because Gio also had his second round of playoffs. His team played an amazing game and beat the first place team to move on to the 3rd round :-) It was a great start to our vacation. But we still had lots to do before we left to go camping. After a late dinner, it took us a whole pack and load the car up. Ben and I had to take turns driving because I was too tired to make the whole drive to Sacramento. We had to stop there to pick up Ben’s dad who was joining us along with his dog, Reggie. We got to Sac at 1am on Friday….

May 23, 2014

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I didn’t get to sleep in on Friday. We were up early to finish getting things we needed for our camping trip. We had to pick up a couple sleeping bags, lanterns and some food. Then we had to pack and load up Gene’s SUV. Our goal was to leave when Ben’s dad got back from his meeting. We left about an hour later than planned. It was a tight fit in the back with me, the boys, and Reggie but we made it work. Reggie was good about staying on the floor. It was a long ride to Hatcreek. The boys were excited and impatient.

We had lunch at KFC. I had the grilled chicken and corn. I didn’t eat the biscuit that came with the meal. I had pork jerky and cherries as snacks in the car. I didn’t do well with staying hydrated. I tend to stop drinking water when I don’t have easy access to a bathroom.
We got to camp an hour later than planned. It was great to see my grandpa. Ben and his dad set up the tents while I got the kitchen and food organized. Dinner was spaghetti w/ breadsticks from Trader Joes.
The weather was great. It was early enough in the season that we could still have a fire. The boys roasted marshmallows and after the clouds cleared, we had an amazing view of the night sky. The sky is so clear out there that it just sparkles at night with stars. It was a warm night when we went to bed but the temperature dropped early Saturday morning. I was glad I brought my warm leggings.

May 24, 2014

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Saturday started off great. We got up and Ben helped me make breakfast – eggs/bacon/fruit. The boys headed out to fish and I stayed behind to clean up. When I was done, I headed out for a run. My legs felt great and the view of Mt. Lassen, the trees, and the creek made for an amazing run. I was looking forward to doing more runs in the forest during the weekend. When I was done I walked/jogged back along the trail I ran to try and catch up to the boys. I had seen them while I was running.

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I found them and Gio showed me the little fish he had caught. It was too small to keep but it died when they tried to put it back into the water. The boys and I decided to run back to camp with Reggie. We were trying to beat Ben and his dad who had to go back to the SUV. Everything was fine until I rolled my ankle badly and fell. It wasn’t just a small fall, it was an epic face eating dirt fall. The boys had slowed down to walk, Ben and his dad were catching up, but I was keeping up with Reggie.
I don’t know what happened besides my ankle felt like it just collapsed on me and I fell hard. The funny thing is no one saw it happen. Everyone was far enough behind me to miss it. It hurt so bad and yes, I cried. I yelled for Ben and for anyone to help but they were too far away to hear. I pulled myself to a sitting position and waited for a few minutes until they pulled up. Ben was worried that I was really hurt and Seppe immediately started crying. Ben’s dad carried me to the car and drove me back to camp. They put ice on my ankle and Ben cleaned up my knee that I had torn up from my fall. Between the ice and the alcohol on my knee, I was in lots of pain. I had scraped up my hand too and Ben thought there was a splinter. He tried to dig it out which hurt a lot too. I sat there with ice on my ankle for almost a half hour.
I was pretty upset. I knew I had hurt my ankle pretty badly this time. This was the worse I’ve hurt my ankle. I knew that meant no running for a while. No to pretty much working out for a while. I got up after the ice had melted and forced myself to walk around. Luckily, it wasn’t broken. I could walk on my own and the pain wasn’t too bad. My grandpa found an ace bandage for me to wrap up my ankle and that helped out. I moved slow for the rest of the day but I moved on my own. I have fairly flexible joints and I’ve rolled my ankle on runs before but I can usually just walk it off and keep going. This wasn’t like that so I knew I couldn’t push too hard.
Lunch was pastrami sandwiches/fruit/chips and dinner was hamburgers/chips – which Ben did most of the cooking. I just put together the sides and warmed up his soup. He didn’t want to risk trying to eat solid foods while camping and have something happen so he stuck with his soups.
We went shooting. I shot Ben’s dad’s 9mm but it hurt to hold the gun since my hands were torn up from the fall. I did manage to hit the center of the target despite my hands :-)
The walk to and from the range area was tough on my ankle and at the end of the night it was really tight and sore. We had another campfire and this time we had s’mores :-) Another beautiful night sky but a little cooler. It was not hard to fall asleep but we woke up in the middle of the night to loud animal noises. It’s really hard to describe but it sounded as if an animal was dying or being attacked. It sounded close too. It went on for a few minutes and all of sudden stopped. I was surprised Seppe didn’t come running to sleep with us. He couldn’t wait to talk about it first thing when he woke up Sunday morning.

May 25, 2014
I woke up early but stayed in my sleeping bad because it was cold out. I heard Gio and Gene get up and head out to fish. We stayed in our bags for a little longer. Seppe told us what he heard and wished he could have seen what was happening. Lol. We told him that it was better that he didn’t. We got up and started to clean up a bit. We were planning on leaving later in the day.

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Before we started breakfast we went to find Gio and Gene because it was getting late. Gio caught two fish! We actually found them as he was catching his second one. We rode back to camp. Ben made eggs again and we had cinnamon toast and fruit. Seppe played in the creek one last time and I started to slowly pack up.

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My ankle looked really bad. It was pretty swollen but it didn’t hurt as badly as it did the day before. I was able to walk around a little faster. I took off the bandage and was able to still get around.
Ben went on one last shooting trip and I spent time with my grandpa. I was a little sad this trip because I realized something: Hatcreek wasn’t Always going to be here. It would all end one day and sooner than we realized. It’s funny how as a kid I wasn’t too thrilled to come during my summer break and now, I wish I could come more often …

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After our Turkey burger lunch, we cleaned up, packed up and loaded up. We took pictures with my grandpa and we said goodbye to Hatcreek for hopefully only a short time. We want to come back in a couple months :-)
It was a long ride back to Ben’s dad’s house. We had Arby’s for dinner. I had cherries for my snack in the car. Getting to Gene’s house wasn’t the end of our trip. We still had the 2hr ride back to the bay. We got home close to midnight Sunday night.

So that brings us to Memorial Day.

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We didn’t get to sleep in much. Ben had to work and we went to watch Gio’s tournament team play in a championship game. After that I spent the day doing laundry, unpacking and cleaning up. My ankle was not as swollen as Sunday but it still was puffy. I could walk fairly normal at a slow pace. I tried to keep it as elevated as possible when I wasn’t up and doing something.
I did try to do some squats but it took only a few for my ankle to tell me that it wasn’t ready yet. I did manage to do a plank with my bad ankle on top of my good one. No side plank so I did 1min on my elbows and 1min on my hands. I ate fairly clean minus the blueberry bread in the morning. I really need to watch my diet while I’m unable to do cardio.
Dinner was the trout Gio caught camping :-) It was sooo yummy. I did a simple lemon garlic seasoning and pan “fried” on the stove with Olive Oil spray. Ben was able to eat it too :-)
It’s killing me that I can’t do much because of my ankle. Arms and abs – as long as I don’t have to put weight on only one leg. I’m being extra careful because I have a tendency to rush right back into working out which usually winds up taking me longer to fully recover. I am giving myself this week to recover. I want the swelling to at least be gone before I start back up. I’m hoping that by the end of the week I can get back to doing some type of cardio.