Today's workout...
50 of each on each side of:
Single leg squats
Push-up stabilizers
Hanging knee raise (alt.)
Long Jump (double leg take off R/L single leg stick)
Tuesday, June 29, 2010
Monday, June 28, 2010
6.28.2010
6.28.2010
Today's workout...
5 rounds of:
25 DL
50 each mountain climbers
25 push-ups
10 each alternate V-ups
Today's workout...
5 rounds of:
25 DL
50 each mountain climbers
25 push-ups
10 each alternate V-ups
Tuesday, June 22, 2010
6.2.2010 Workout
Today's workout...
3 rounds no stopping:
-15 yards butt-kickers (the FF way)
-30 push-ups
-shuffle suicide (ask Coach Eve what these are!)
-30 bent rows
-30 plate abs
3 rounds no stopping:
-15 yards butt-kickers (the FF way)
-30 push-ups
-shuffle suicide (ask Coach Eve what these are!)
-30 bent rows
-30 plate abs
Friday, June 18, 2010
Weight loss update...
Hello FITTer's!
Today is Friday! I weighed in today at 11 pounds down! I am so excited! I thought I was stuck at 8 pounds down until this morning. I have added ground turkey, my lovely Fage' Greek yogurt and of course a little bit of dark chocolate. I still feel great and I see a difference every day. I still have about 20-25 pounds to go to reach my ultimate fitness goal. I will see what I look and feel like 20 pounds down from where I am at now. I already look great, just want to trim up for swimsuit wear..ya know a girls gotta look good!
Stay tuned....
*Be F.I.T.T.*
Do you have the right Formula?
Today is Friday! I weighed in today at 11 pounds down! I am so excited! I thought I was stuck at 8 pounds down until this morning. I have added ground turkey, my lovely Fage' Greek yogurt and of course a little bit of dark chocolate. I still feel great and I see a difference every day. I still have about 20-25 pounds to go to reach my ultimate fitness goal. I will see what I look and feel like 20 pounds down from where I am at now. I already look great, just want to trim up for swimsuit wear..ya know a girls gotta look good!
Stay tuned....
*Be F.I.T.T.*
Do you have the right Formula?
Tuesday, June 15, 2010
Days 18-20 BHS Program
6/12-6/14/10
OK folks, this is my last blog about the BHS Detox Program, however I will still be continuing my journey to lose another 25 pounds (yes, yes I know, I don't look like I have that much to lose...I do, to reach my fitness goal). I will continue to blog weekly about my progress; feel free to add in your comments and your progress, for those of you who are on any type of nutrition or exercise program.
I must start off with a confession. It was Sunday night and I was so hungry I couldn't take it anymore. There was a leftover breakfast burrito in the fridge. Leftovers from my boyfriend, Damian, and I must thank him, he has been so supportive with this program; he does still splurge here and there when I am not around to not tempt me...ha ha! Anyway, back to my story, it was 8:00p and I saw that burrito calling my name and I still had about 200 calories left for my day, but nothing else sounded good. I was chickened and egged out. I tell ya, 20 days with NO splurge meal, which I usually give myself one meal per week. I gave in and I know I shouldn't have. As a result, I did not lose or gain any weight. Boy did it taste so good though!
Monday morning came, my last day on the program and I was back on track. Feeling great and eating "clean". I went for a 2 mile run and felt great. My appetite has decreased, to be expected and feeling lighter each day.
My overall experience with the Balanced Health Solutions program has been extremely positive! This was exactly what my body needed to get it back on track. Now, I will have my Registered Dietitian, Stacey Frattinger, look at my eating habits to ensure I am continually in-taking enough nutrients to manage my workouts and maintain my muscle mass as I lose fat mass. For anyone who thinks this is just another gimmick, it's not. People who eat copious amounts of processed, fast foods, caffeine, etc. This is the right start for you. Having a kick start to put your eating habits into check has been beneficial for me. Having a dietitian counsel you about your eating habits to keep you on track is the best option long term after you have started an extreme program such as this detox program.
Last, I will add back in my blog, the daily workouts. Follow along and feel free to email me for any workout questions. If you would like online personal training, contact me at train@formulafitt.com
To contact Chris Kelly at Balanced Health Solutions, email chris@balancedhealthreno.com
To contact Stacey Frattinger, Registered Dietitian, email formulafuel@hotmail.com
OK folks, this is my last blog about the BHS Detox Program, however I will still be continuing my journey to lose another 25 pounds (yes, yes I know, I don't look like I have that much to lose...I do, to reach my fitness goal). I will continue to blog weekly about my progress; feel free to add in your comments and your progress, for those of you who are on any type of nutrition or exercise program.
I must start off with a confession. It was Sunday night and I was so hungry I couldn't take it anymore. There was a leftover breakfast burrito in the fridge. Leftovers from my boyfriend, Damian, and I must thank him, he has been so supportive with this program; he does still splurge here and there when I am not around to not tempt me...ha ha! Anyway, back to my story, it was 8:00p and I saw that burrito calling my name and I still had about 200 calories left for my day, but nothing else sounded good. I was chickened and egged out. I tell ya, 20 days with NO splurge meal, which I usually give myself one meal per week. I gave in and I know I shouldn't have. As a result, I did not lose or gain any weight. Boy did it taste so good though!
Monday morning came, my last day on the program and I was back on track. Feeling great and eating "clean". I went for a 2 mile run and felt great. My appetite has decreased, to be expected and feeling lighter each day.
My overall experience with the Balanced Health Solutions program has been extremely positive! This was exactly what my body needed to get it back on track. Now, I will have my Registered Dietitian, Stacey Frattinger, look at my eating habits to ensure I am continually in-taking enough nutrients to manage my workouts and maintain my muscle mass as I lose fat mass. For anyone who thinks this is just another gimmick, it's not. People who eat copious amounts of processed, fast foods, caffeine, etc. This is the right start for you. Having a kick start to put your eating habits into check has been beneficial for me. Having a dietitian counsel you about your eating habits to keep you on track is the best option long term after you have started an extreme program such as this detox program.
Last, I will add back in my blog, the daily workouts. Follow along and feel free to email me for any workout questions. If you would like online personal training, contact me at train@formulafitt.com
To contact Chris Kelly at Balanced Health Solutions, email chris@balancedhealthreno.com
To contact Stacey Frattinger, Registered Dietitian, email formulafuel@hotmail.com
6/15/10
10 rounds of:
10 Body Pulls (alt. hand positions every other round)
10 KB Sumo DL High Pulls
Screamin' Sled pull rows (30 yds men & 15 yds women)
Run 275 yds
10 Body Pulls (alt. hand positions every other round)
10 KB Sumo DL High Pulls
Screamin' Sled pull rows (30 yds men & 15 yds women)
Run 275 yds
Friday, June 11, 2010
Day 14-17 BHS Program
6/8-6/11/10
I decided to blog about days 14-17 together since my work week is about the same each day; when it comes to eating habits it is the same. I always have my chocolate protein shake in the morning, which lasts until about 11:00a. I have been eating my lunch later in the day this week, probably about 1:00p. I used to feel hungry at 11:00a for lunch. Since I have been eating less calories, my body has finally gotten used to that and now I am not as hungry as often. I have been eating either fish or chicken with a bunch of veggies each night for dinner, again I am not able to eat as much.
I am sure most of you are thinking, "Alright already, tell me about the body wrap!"
Well here it is; I am blogging about it today ( I was supposed to be wrapped on Tuesday but plans changed) which is when I was wrapped like a mummy. My check-up was integrated into this appointment, therefore I was weighed and measure before the wrap. First step of the wrap, they (Chris Kelly & Erika) scrubbed me with a hummus exfoliate substance, which reminded me of a peppermint shower gel from Bar Escentuals (I loved that gel). It tingled & felt very cool on my skin. Next, they rubbed the detox cream (smelled like cinnamon) all over my upper arms, back, belly, butt, thighs and calves. I was wrapped up in what I thought would be saran wrap, but in fact felt a little different. I was to stay wrapped up for an hour. I lied down, with the help of Chris & Erika (I was told not to bend my joints so they assisted me). They put a blanket over most of my body and told me to relax. Oh did I did relax. My eyes kept shutting & I wanted to stay there and take a long nap! To be honest, I thought it would feel a lot different. I thought I would get hot & sweaty all wrapped up in plastic but in fact it felt slightly warm and that was it.
Once the timer went off, Erika cut the wrap off me & gently wiped the excess cream off my body. Then the interesting part, I was measured again. Well folks, guess what...I lost 9 inches throughout my entire body! Wow is right! I was shocked. I thought all this body wrap stuff was just talk. I even saw the difference in the mirror.
I am sure some of you might ask if they measured correctly. Yes! This is my profession and I have been taught how to measure & Chris did measure correctly every time.
I am excited to see if those 9 inches stay off. It was mentioned that a little might come back but not the entire amount.
Maybe all this detox stuff really does work? Possibly when an entire system is put together with science supporting it, it actually gives results...
Stay tuned FITTer's...more to come. I have 3 days left of the first 20 days then I have chosen to go for another 30 days or until I reach my goal weight. Let's see how I do!
I decided to blog about days 14-17 together since my work week is about the same each day; when it comes to eating habits it is the same. I always have my chocolate protein shake in the morning, which lasts until about 11:00a. I have been eating my lunch later in the day this week, probably about 1:00p. I used to feel hungry at 11:00a for lunch. Since I have been eating less calories, my body has finally gotten used to that and now I am not as hungry as often. I have been eating either fish or chicken with a bunch of veggies each night for dinner, again I am not able to eat as much.
I am sure most of you are thinking, "Alright already, tell me about the body wrap!"
Well here it is; I am blogging about it today ( I was supposed to be wrapped on Tuesday but plans changed) which is when I was wrapped like a mummy. My check-up was integrated into this appointment, therefore I was weighed and measure before the wrap. First step of the wrap, they (Chris Kelly & Erika) scrubbed me with a hummus exfoliate substance, which reminded me of a peppermint shower gel from Bar Escentuals (I loved that gel). It tingled & felt very cool on my skin. Next, they rubbed the detox cream (smelled like cinnamon) all over my upper arms, back, belly, butt, thighs and calves. I was wrapped up in what I thought would be saran wrap, but in fact felt a little different. I was to stay wrapped up for an hour. I lied down, with the help of Chris & Erika (I was told not to bend my joints so they assisted me). They put a blanket over most of my body and told me to relax. Oh did I did relax. My eyes kept shutting & I wanted to stay there and take a long nap! To be honest, I thought it would feel a lot different. I thought I would get hot & sweaty all wrapped up in plastic but in fact it felt slightly warm and that was it.
Once the timer went off, Erika cut the wrap off me & gently wiped the excess cream off my body. Then the interesting part, I was measured again. Well folks, guess what...I lost 9 inches throughout my entire body! Wow is right! I was shocked. I thought all this body wrap stuff was just talk. I even saw the difference in the mirror.
I am sure some of you might ask if they measured correctly. Yes! This is my profession and I have been taught how to measure & Chris did measure correctly every time.
I am excited to see if those 9 inches stay off. It was mentioned that a little might come back but not the entire amount.
Maybe all this detox stuff really does work? Possibly when an entire system is put together with science supporting it, it actually gives results...
Stay tuned FITTer's...more to come. I have 3 days left of the first 20 days then I have chosen to go for another 30 days or until I reach my goal weight. Let's see how I do!
Tuesday, June 8, 2010
Day 13 BHS Program
6/7/2010
Day 13 and still hearting my scale!
Still doing well on the detox program. To be honest, my butt looks great again! Ha ha!
This week is my 2nd check-up and my body wrap. That will be interesting to be wrapped up like a mummy for an hour! I guess I will use that time for some much needed relaxation! Apparently, people lose even more inches AND keep them off after this particular body wrap...we will see! I will definitely blog about that adventure.
Stay tuned....
Day 13 and still hearting my scale!
Still doing well on the detox program. To be honest, my butt looks great again! Ha ha!
This week is my 2nd check-up and my body wrap. That will be interesting to be wrapped up like a mummy for an hour! I guess I will use that time for some much needed relaxation! Apparently, people lose even more inches AND keep them off after this particular body wrap...we will see! I will definitely blog about that adventure.
Stay tuned....
Day 12 BHS Program
6/6/10
Today was my 12th day on the BHS Detox program. I feel great & I am so happy to see the scale tell me how much it loves my with lower numbers each day! I heart my scale!
I still have a long ways to go (although I may not look like it); the journey has been very enlightening. I find it interesting how well I have gotten to know myself once again. During the past several days of the detox program, my cable wasn't working so I found myself digging deep to get back in touch with things that I love that I have put aside for two years because of other life experiences. It feels so good each day to wake up and know I am one step closer to feeling even better about myself.
I used to drink a cup of green tea in the morning and now...NOTHING! No stimulants of any kind. For any of you who know me well enough know I don't need much caffeine. Through long days and not much sleep yields a little caffeine fix here & there. Not for me!
Also, recently there have been some life challenges put before me and I was having a difficult time finding my way to the solution; my mind has been so much more clear, the solutions are slowly finding their way to the surface.
The only thing suffering right now is my body during my workouts. I do find I hit my lactate threshold sooner than before but once I am eating more calories per day, that will change.
Each day is one step closer to a happier and even healthier me!
Stay tuned....
Today was my 12th day on the BHS Detox program. I feel great & I am so happy to see the scale tell me how much it loves my with lower numbers each day! I heart my scale!
I still have a long ways to go (although I may not look like it); the journey has been very enlightening. I find it interesting how well I have gotten to know myself once again. During the past several days of the detox program, my cable wasn't working so I found myself digging deep to get back in touch with things that I love that I have put aside for two years because of other life experiences. It feels so good each day to wake up and know I am one step closer to feeling even better about myself.
I used to drink a cup of green tea in the morning and now...NOTHING! No stimulants of any kind. For any of you who know me well enough know I don't need much caffeine. Through long days and not much sleep yields a little caffeine fix here & there. Not for me!
Also, recently there have been some life challenges put before me and I was having a difficult time finding my way to the solution; my mind has been so much more clear, the solutions are slowly finding their way to the surface.
The only thing suffering right now is my body during my workouts. I do find I hit my lactate threshold sooner than before but once I am eating more calories per day, that will change.
Each day is one step closer to a happier and even healthier me!
Stay tuned....
Monday, June 7, 2010
Day 9-11 BHS Program
6/3-6/5/10
I am half way through the BHS Detox program and feeling great! I am 7.5 pounds down from my start weight! I haven't been hungry between meals and I find I am able to eat less calories each week. Of course, I wouldn't want to eat less than 1300 per day; still that is not a lot of calories each day. I am eating even more vegetables than usual and that makes it so much easier to manage. I do crave my favorite food, dark chocolate, once in a while but the chocolate protein snack shake has been helping with those cravings. I am hoping to be down a total of 15 pound by the official end of the BHS program. It is possible to continue the program until my goal weight is reached, which means I may need to continue for another 10-15 days. I do know one thing, I will be celebrating with SUSHI when I reach my goal weight! Stay tuned for more....
P.S. I will post pictures of the completed look!
I am half way through the BHS Detox program and feeling great! I am 7.5 pounds down from my start weight! I haven't been hungry between meals and I find I am able to eat less calories each week. Of course, I wouldn't want to eat less than 1300 per day; still that is not a lot of calories each day. I am eating even more vegetables than usual and that makes it so much easier to manage. I do crave my favorite food, dark chocolate, once in a while but the chocolate protein snack shake has been helping with those cravings. I am hoping to be down a total of 15 pound by the official end of the BHS program. It is possible to continue the program until my goal weight is reached, which means I may need to continue for another 10-15 days. I do know one thing, I will be celebrating with SUSHI when I reach my goal weight! Stay tuned for more....
P.S. I will post pictures of the completed look!
Thursday, June 3, 2010
BHS Program Day 8
6/2/2010
I am finding each day is easier and easier to manage. I have found foods to keep me full and manage to eat enough protein each day. Today, the only challenge I found was after my workout of a 3 mile run, 100 pull-ups, 100 push-ups and 100 sit-ups, I was hungry and the snack shake did not keep me satisfied as long. When I got home form work, I about inhaled my dinner!
Stay tuned...
I am finding each day is easier and easier to manage. I have found foods to keep me full and manage to eat enough protein each day. Today, the only challenge I found was after my workout of a 3 mile run, 100 pull-ups, 100 push-ups and 100 sit-ups, I was hungry and the snack shake did not keep me satisfied as long. When I got home form work, I about inhaled my dinner!
Stay tuned...
BHS Program Day 7
6/1/2010
Back to the work week and a great time to test my energy level throughout the day. All day I felt great. I wasn't very hungry except the usual time, afternoon. I tend to have a snack craving then so my apple and snack shake came in very handy. Nothing out of the norm; I do notice I am full sooner, which makes it easier to eat less calories.
I did put back on one pound since I went from liquid only for 3 days to food again, to be expected.
Stay tuned.....
Back to the work week and a great time to test my energy level throughout the day. All day I felt great. I wasn't very hungry except the usual time, afternoon. I tend to have a snack craving then so my apple and snack shake came in very handy. Nothing out of the norm; I do notice I am full sooner, which makes it easier to eat less calories.
I did put back on one pound since I went from liquid only for 3 days to food again, to be expected.
Stay tuned.....
BHS Program Day 6
5/31/2010
Memorial Day! What a great day to not be able to eat much. Actually, it wasn't that bad. I ate a turkey patty with all the vegetable fixings except the bun. Of course there was a lot of guacamole (which is allowed as long as it is made form all fresh veggies and avocado) added...yum! I managed very well. It felt good to bite into delicious food. Today was a fairly easy "diet" day and I was down another pound! Stay tuned for more....
Memorial Day! What a great day to not be able to eat much. Actually, it wasn't that bad. I ate a turkey patty with all the vegetable fixings except the bun. Of course there was a lot of guacamole (which is allowed as long as it is made form all fresh veggies and avocado) added...yum! I managed very well. It felt good to bite into delicious food. Today was a fairly easy "diet" day and I was down another pound! Stay tuned for more....
Wednesday, June 2, 2010
Tuesday, June 1, 2010
Day 3-5 BHS Program
5/28-5/30
I decided to blog about the 3 liquid days together. Of course I pick Memorial Day weekend to consume only liquid and maybe an egg or 2 each day. Surprisingly, the 3 days were not as bad as I thought. I enjoyed the lemon and grade A maple syrup mixture quite well. The mixture is 4 oz. fresh lemon juice, 4 oz. grade A maple syrup and 28 oz. distilled water. Since I workout more than the average person, I was allowed slightly more maple syrup to supplement calories. I added an extra 2 oz. per container. Each container was a total of 32 oz. of liquid. In addition to drinking 2-32 oz. bottles of, what I like to call "lemonade", I needed to drink 85 oz. of plain distilled water. I found I was not very hungry; I did, however, feel a need to chew on food. I was allowed 1 serving of either 1 chicken breast or 2 eggs each day for protein supplementation.
I felt great and my energy level sustained all day each day. I did notice I was a little drained by the end of the 3rd day though. I definitely got to know myself a little more. When there is no meal to make or dinner to conversate over, I found I wanted to do something; I needed to stay busy. I decided to keep my time occupied with my creative side. I have and art background (not a major one but some artistic experience) and I pulled out the ole' Berol Prismacolor pencils along with some charcoal and the sketchpads. It felt good to have time to draw and be creative, outside the box.
As of day 5 of the entire program, I am down 6.5 pounds! Let's see what the rest of the program holds. One question I have is, did I lose muscle mass? My check up assessment on Tuesday will display the results...stay tuned...
I decided to blog about the 3 liquid days together. Of course I pick Memorial Day weekend to consume only liquid and maybe an egg or 2 each day. Surprisingly, the 3 days were not as bad as I thought. I enjoyed the lemon and grade A maple syrup mixture quite well. The mixture is 4 oz. fresh lemon juice, 4 oz. grade A maple syrup and 28 oz. distilled water. Since I workout more than the average person, I was allowed slightly more maple syrup to supplement calories. I added an extra 2 oz. per container. Each container was a total of 32 oz. of liquid. In addition to drinking 2-32 oz. bottles of, what I like to call "lemonade", I needed to drink 85 oz. of plain distilled water. I found I was not very hungry; I did, however, feel a need to chew on food. I was allowed 1 serving of either 1 chicken breast or 2 eggs each day for protein supplementation.
I felt great and my energy level sustained all day each day. I did notice I was a little drained by the end of the 3rd day though. I definitely got to know myself a little more. When there is no meal to make or dinner to conversate over, I found I wanted to do something; I needed to stay busy. I decided to keep my time occupied with my creative side. I have and art background (not a major one but some artistic experience) and I pulled out the ole' Berol Prismacolor pencils along with some charcoal and the sketchpads. It felt good to have time to draw and be creative, outside the box.
As of day 5 of the entire program, I am down 6.5 pounds! Let's see what the rest of the program holds. One question I have is, did I lose muscle mass? My check up assessment on Tuesday will display the results...stay tuned...
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