Monday, April 30, 2012

Friday, April 27, 2012

Day 2

Today is day 2 of my 90 day challenge. I'm so exited to see where this journey takes me. I really want more energy and want to lean out. I know the leaning out piece is going to take some time. Honestly, I thought the energy part would take some time too; but it hasn't.

Yesterday I had a (snickerdoodle) shake for breakfast, then a regular shake after my workout. I took the vitamins as directed, some in the AM and some in the PM. I felt fantastic all day. Day 2, the energy has kept up AND I totally rocked it at the gym today. I was crushing poundage that I have never done. My workout buddy even commented on how much I was doing. LOVING this challenge so far!

Some people have commented that it could be all mental, but I can't fake my energy level. Also, my cousin started the challenge with me. She is doing her challenge for weight loss. She said she also has had a lot of energy and didn't feel hungry at all. She is going to do so fabulous on this! I also gave my boss a sample of the shake to see what she thought. She took it after her workout and commented a little while ago that she's had so much more energy all day long.

There are so many skeptics out there, but you can't deny personal testimonies. I'm STOKED to see the progress from all my pals that are doing this challenge with me. I'll be posting lots of success stories on here. Real people are having real life changing experiences with this challenge.

Do you have a personal health goal? Join me on my challenge and share your success with the world.

P.S. I love this little guy - isn't he the cutest thing ever? He's my Body By Vi Guy ;)

Wednesday, April 25, 2012

Baby Steps

Slow and steady finishes the race!

I've found that if I try to make too many changes all at one time, I get really frustrated and just want to quit them all. I realized when I started small and took baby steps, it was easier to maintain a healthier lifestyle.

I want to eat healthy a majority of the time - probably 95% and maybe one day I'll even want to do it 100% of the time. I can't make that change overnight though. So, I started small and did something I knew I could do. I started eating healthy 3 days a week (all day) and then built myself up to 5-6 days.

This is just one situation. You could take the same concept and apply it to exercising. If you don't workout at all right now but you really want to start doing 4-5 days a week (or more?), you can start by planning 1-2 days of exercise and then work your way up to where you want to be.

My days at the gym are right where I want them to be and I did the progression method. It really makes me enjoy my rest days knowing that I am scheduled to rest that day. Thoughts of "gosh, can I fit the gym in today? No... shoot, I'm such a failure" no longer go through my head!

There are always things we can do to improve our health though! Today I decided to use a stability (yoga) ball while I worked at my computer. It keeps your core engaged which is so important for strength and posture!

What is one small thing you can do today to improve your health?

Sunday, April 22, 2012

Exercises for this week

Hi everyone! I LOOOOOVVEEE Sunday's. For me, it's a day of refreshing and planning for the week to come; planning my schedule, my eats, and my workouts. Right now I'm doing a modified version of the Jamie Eason Live Fit trainer. I noted in my previous post that I only want to be at the gym 4-5 days a week and for her first phase, she eliminates cardio, which, I'm a cardio nut, so I have it added into my week. My modified version is centered around 4 good workout days, then the 5th day is abs and cardio that I can do from home.

Sunday 4/22 - Rest
Monday 4/23 - Chest, Triceps , Abs, Cardio
                         Chest/Triceps (3 sets of 12 with 1 min rest after each exercise)
                         Wide push ups
                         Dumbbell bench press
                         Flat bench cable flyes
                         Narrow push ups
                         Standing dumbbell triceps extension
                         Triceps push down with rope attachment
                        Abs (3 super sets, 30 reps each)
                        Boat crunch
                        Oblique crunches with feet on bench (15/side)
                        Regular crunches (slow and isolated)
                        Plank for 40 seconds then 20 side to sides
                        Reverse crunch
                       Cardio: 40 minutes, your choice
Tuesday 4/24 - Back, Biceps, Cardio
                       Back/Biceps (3 sets of 12 with 1 min rest after each exercise)
                       Wide grip lat pull down
                       1-arm dumbbell row
                       Seated cable row
                       Underhand cable pull down
                       Alternating bicep curl
                       1-arm preacher curl
                       Standing bicep cable curl
                      Cardio: 40 minutes, your choice
Wednesday 4/25 - Abs, Cardio  
                      Abs (3 super sets, 30 reps each)
                      Boat crunch
                     Oblique crunches with feet on bench (15/side)
                     Regular crunches (slow and isolated)
                     Plank for 40 seconds then 20 side to sides
                     Reverse crunch
                     Cardio: 40 minutes, your choice              
Thursday 4/26 - Shoulders
                     Shoulders (3 sets of 12 with 1 min rest after each exercise)
                     Seated dumbbell press
                     Front delt raise
                     Side lateral raise
                     Seated bent over rear delt raise
Friday 4/27 - Legs, Calves, Abs, Cardio
                     Legs/Calves (3 sets of 12 with 1 min rest after each exercise)
                     Leg press
                     Leg extensions
                     Wide stance barbell squat
                     Seated leg curl
                     Standing calf raise
                     Seated calf raise
                     Abs (3 super sets, 30 reps each)
                     Boat crunch
                     Oblique crunches with feet on bench (15/side)
                     Regular crunches (slow and isolated)
                     Plank for 40 seconds then 20 side to sides
                     Reverse crunch
                     Cardio: 40 minutes, your choice
Saturday 4/28 - Rest
Sunday 4/29 - Rest

I found some really great core exercises to do with yoga blocks. I didn't have any so I ordered some and they arrived in the mail yesterday. Next week I'll add those into my routine!

Try some of the workouts and let me know what you think :)

If you missed my last post about my new business adventure, be sure to check it out here.

Saturday, April 21, 2012

A New Business Adventure

For anyone who didn't know, I'm a little in to health and fitness (shocker!). I have heard a lot of people talking about Visalus (/Body By Vi). This is a 90 day challenge that caters to your individual health goal. I have family and friends who are doing the challenge and seeing great results with it! One of my friends went on the challenge to lose weight before his wedding and dropped 30lbs during his first challenge!

I really wanted to look in to the products since they do have plans for different types of health goals. I don't want to lose weight, but I do want to tone up and be healthier in general. When I started researching, I became a little reserved because the shake, which is the core of each kit, has artificial sweetener in it. My body does not respond to artificial sweeteners very well so I didn't even want to touch it with a ten foot pole!

Then one day, I was talking to Kris at iheartwellness and she told me how little sucrolose is actually in the product. She said if you had 3 shakes a day for 5 years straight, you still wouldn't have the amount that comes in a table packet of splenda. That's pretty amazing if you ask me! SOOOO... I decided I would at least try the shake to see how my body responded to it. Amazingly enough, it tasted DELICIOUS and my body didn't have any negative reactions to it.

I decided I wanted to try the shakes for their amazing nutrition benefits. I also knew that if I signed up as a distributor, I would have the opportunity to get my kit for free though. So after a TON of questions and phone calls, I decided to become a distributor. I cannot even begin to describe how excited I am about this! I am so passionate about helping other people get healthy and now I get to follow along side others during their challenges.

I'll be starting my personal 90 day challenge next week. I will be posting my workouts and eats so you can follow along :)

If you want to know more about the 90 day challenge, go here.

If you have questions or are interested in joining the challenge or becoming a distributor, contact me here.

Friday, April 13, 2012

At Home Legs and Abs Workout

I was supposed to go to the gym today to crush some legs and abs. Due to unforeseen circumstances, that didn't happen. Sooooo.... I threw together an at-home workout that killed me just as much as the gym would have! All you need is a mat, a chair and a small stool or stack of books. If you have free weights, you can add them in, but they are optional.

Do 3 sets:
30 Regular Squats (hold dumbbells if you are using them)
30 Narrow Squats (hold dumbbells if you are using them)
30 Alternating Lunges (15 on each side - hold dumbbells if you are using them)
30 Single Leg Lunges (15 on each side - hold dumbbells if you are using them)
30 Standing Calf Raises on a stool or stack of books - be sure to place your hands on a wall for stability (hold dumbbells if you are using them)
20 Boat Crunches
20 Oblique Crunches with your feet on a chair  
20 Regular Crunches (slow and controlled!)
20 Reverse Crunches (legs straight in the air)
Rest 1 minute

Side note: I think I need to start making my own videos. Some of these are just silly!

Easy and Delicious Fruit Dip

I am really trying to venture out and try new healthy snacks. I would  LOVE to have more time playing around with recipes. For now, I have limited time so I go with quick and easy, and pray for delicious.

I teach a Christian health and weight loss class at my church on Thursday nights. Last night was the end of one of our sessions and we had a 'celebration' night. Everyone brought healthy snacks, we got to sit around and just enjoy one another's company. One of the girls (who has lost over 100 lbs!) gave her testimony about how this journey has been for her. At first she is really shy, but when you get to know her, she isn't :) She did an amazing job - I was SO proud of her, and there was not one dry eye in the room. Maybe one day she'll let me post her before and after pictures?!?

I leave straight from work and go to class, so I had to  make something quick and yummy. I tried this for the first time and it was a HUGE hit!!! 

Nutella Fruit Dip:
1/2 Cup Nutella, 1 Cup Greek Yogurt, Mix and enjoy with your favorite fruit!

What's your favorite go do dish for parties / events?