allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

Archive for the category “Fitness”

2/25/2014 Workout…Leg Day!! major weights

Today’s Leg Day is, once again, brought to us by Jamie Eason. I’m on day 44 of her LiveFit Trainer. I’m doing it right this time, with the eating right and everything. My hubby is doing it with me and we did take before pics and will take during and after pics, too, just so y’all can see IT WORKS. My back is sore from today…I think I just came up wrong out of a squat. Be careful!!! Watch your form!! If you can’t lift it right, its probably too heavy for you…..yes, I’m talking to you Mr. Grunty McArch-your-back. I promise, you’ll still get your workout in if you drop 5-10 pounds. Keep your form!!!

We all have a love/hate relationship with Leg Day, but this is an awesome one. Just grit your teeth and get through it. Your sexy legs will thank you!

Stay sweaty, my friends!

1/27/14 Workout…legs

Want a fantastic leg workout? Here you go! Its a little focused on the hamstrings, but I feel like I can never work those suckers enough! Remember to stretch really well afterward, or you’ll be really hurting tomorrow. I was hurting when I walked out of the gym, even with stretching! (Again, workout is from Jamie Eason Livefit trainer)

LEGS

Stay sweaty, my friends!

1/21/14 Workout…back and biceps

This is a great workout from Jamie Eason’s LiveFit Trainer for your back and biceps. My biceps are already screaming at me, and I just finished 30 minutes ago. In fact, they were already sore when I walked out of the gym. I’m starting the LiveFit Trainer over again, so this is in the first phase, where she focuses on muscle endurance.

  • Lat Pull Down   3×12  (I did 50 lbs)
  • One armed dumbbell row 3×12  (I used a 15 lb db)
  • Seated cable row 3×12  (I did 50 lbs)
  • Underhand cable pull-down  3×12 (I did 40 lbs, then on the last set, did 50)
  • Alternating dumbbell curls 3×12/arm (I did 12 lbs)
  • One arm db preacher curl 3×12/arm (I did 10 lbs….this one is hard)
  • Standing biceps cable curl 3×12 (I did 30 lbs)

Have fun! If you’re a beginner, don’t go as heavy as possible, you’ll be way too sore. If you’re not a beginner, LIFT HEAVY.

Stay sweaty, my friends!

Getting back into the swing of things…

Thank you all so much for reading my last post and for all the kind and encouraging comments I received. I was super nervous to put it out there, but I knew if I could reach one person, it would be worth it. Well, that post was the most viewed in the history of my blog, so I’m guessing I reached more than one. Thank you, thank you, thank you.

Now, getting back to the business of sweating. 🙂

Texas is pretty much frozen solid this weekend…well, the north part of it at least. And since we live in Texas and don’t get to see much of this white stuff, the entire DFW area has pretty much shut down. That means lots of family snuggles, baking, sledding (on driveways since hills aren’t in huge supply here), and home workouts. Here is the one I’ve been doing. Its a good one!

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Break up the exercises if you need to, do this throughout the day or all at once, but get this done and you’ll have yourself a good sweat. Oh, and I can’t find my jump rope, so I ran up and down my stairs for a minute. Little Man thought that was awesome, so he did it, too.

Stay sweaty, my friends!

9/9/13 Workout…LEGS

Today is Baby Boy’s 4 month bday! Four months and I am one pound away from being my “pre-baby” weight. Woohoo. I am still seven pounds away from being my “pre-hubby-comes-home-from-Afghanistan” weight, but it’ll get there. For the last two weeks, I’ve been doing Jamie Eason’s Live Fit Trainer. If you’ve never heard of this, you need to check it out. Its for gals and guys. Head over to bodybuilding.com and you’ll find it. She tells you what exercises to do, what days to rest, what to eat, the whole nine yards. I haven’t been following the eating plan to a “t,” but I’m getting as close as I can. I still need extra calories because I’m still nursing Baby Boy.  Today was leg day and I literally can barely walk up my stairs. LOVE IT. Here is a glimpse at what I did:

  • Leg extension machine, 3×10, 60 lbs
  • Wide stance squat, 3×10, 95 lbs
  • Barbell walking lunges, 3×10, 40 lb barbell
  • One legged barbell deadlift, 3×10, 30 lbs
  • Leg curl machine, 3×10,  40 lbs
  • Standing calf raises, 3×10, 40 lb barbell

I was lucky that I could walk out of the gym. I almost had to have someone help me carry Baby Boy’s carrier to my car. If you’re curious about this program, I’ll explain more tomorrow in Training Tuesday, or you can just check it out for yourself. I love it because it is all about building muscle, and you control your own weights, so if you don’t want to lift heavy (which I don’t know why you wouldn’t), you don’t have to. Remember ladies, you will not get bulky if you lift heavy. In order to look like a body builder, you have to train and eat like a body builder. Do not let this fear keep you from the sexy, lean muscles that you can have!!! 

Stay sweaty, my friends!

8/17/13 Workout…quick arms

Busy, busy, busy. That’s all I can say about why I haven’t blogged a lot lately. I promise, I have been working out. I’ve mostly been doing a boot camp on Tuesdays and Thursdays, with a home workout thrown in every now and then. I really need to join a gym so I can get my lifting back to where it was. The closest gym to me is a big name and they don’t let babies in until they are 6 months old. What? Baby Boy just sits there, how hard could it be to watch him for an hour? Grrr. Anyway. 

Today’s workout was a quick one. Its part of a week-long arm challenge from Skinny Ms. Fitness.  Here is the link to the challenge. 

These are Monday’s exercises:  Do the circuit 3 times, rest 20 sec between exercises and 1 minute between sets. 

  • tricep push-ups, 12
  • bicep curls, 12 (I used 15 lb dumbbells)
  • tricep kick-backs, 12 (I used 10 lb dumbbells)

I did 5 minutes of jump rope before the strength training. 

Quick, super easy, but challenging if you up your weight. Perfect workout if you don’t have a lot of time. 

Stay sweaty, my friends!

7/31/2013 Workout…jump rope w/ full body strength

I had a busy day yesterday, so I wasn’t able to post my workout. I finally got annoyed at myself for slacking on the workouts and the eating right. So yesterday was the day I changed it. I ate pretty healthy (although, I was at a loss for what to eat at dinner since Hubby didn’t come home and I didn’t have anything to cook…ate oatmeal with blueberries and then some Greek yogurt).  This workout is great for beginners and if you’re more advanced, you can always add more weight/more sets/more reps, however you need to modify it.  Its fairly quick and hits all the major muscle groups.

  • Warm-up (don’t forget to do this…move around your house, walk on the treadmill, do some squats, just move!)
  • 1 min jump rope
  • Squat with a shoulder press, 12 reps x 3 sets
  • 1 min jump rope
  • Lunge with a bicep curl, 12×3
  • 1 min jump rope
  • Dead lift with upright row, 12×3
  • 1 min jump rope
  • Tricep dips, 12×3
  • 1 min jump rope
  • push-ups, 12×3

It doesn’t seem like a lot, but my tooshie is screaming at me this morning! Remember to go as low as you can on your squats, and keep your back straight, shoulders back, and neck neutral during all exercises. 

Stay sweaty, my friends!

7/23/13 Workout…on the track

I went and worked out at a boot camp in my neighborhood today. Besides the temperature being at a level that would make Satan cry, it was pretty awesome. It was the second time I’ve gone to this boot camp, and the workouts aren’t easy, but I feel like I am rocking them. In fact, I finished second today (yes, I am competing, I can’t help it). 

Here’s what we did:

  • At one end of the track, 40 squats and 30 sit-ups (I can’t do sit-ups yet bc of the c-section, so I did knee raises…same movement, a little less ab)
  • Run to the other end of the track
  • At the other end, 10 burpees and 20 push-ups
  • Run to the beginning

Do this 3 times. 

Once we finished, we had to walk the straights and run the curves while every one else finished. This is where I got super hot and I could feel my dinner coming up. I kept it down, but it was haunting me the rest of the workout. I know the ladies in my old bootcamp would be happy to hear that, since my workouts have been known to bring up dinner. 

They finished with an ab routine that I couldn’t do, so I did knee to chest planks and more standing knee raises. I’ll be super ready when I can do a normal ab routine. 

It feels really good to be working out so hard again. How are you guys doing?

Stay sweaty, my friends.

First post-baby run…

I’ve decided that my first post-baby run was a success. I’m calling it a success because I didn’t die.

After we dropped Little Man off at school, Hubby took Baby Boy back home in the stroller and I ran off in the opposite direction.  I think the route I took home was a little less than a mile. I started off well enough, although it felt really awkward to be moving my legs like that again, since they are used to the sitting or laying down position. I had to wonder if I was doing it right. And don’t get me started on the inner thighs rubbing together…time to get. rid. of. those. I thought I was moving along pretty good when I was pushed to run even faster when a huge wasp decided to take up the whole sidewalk and then chase me when I tried to pass him. If you know me, you know I have an irrational fear of wasps, and I’m sure it was hilarious to watch me try to outrun and dodge it all at the same time. Hopefully I gave that Honda that passed a good laugh.

I had a good pace going and I thought that I was going to be able to run the whole way back. Then my knee decided I’d had enough at that point. Walked it out a bit and started jogging again. My ankle was the naysayer this time. Ugh, I’m not sure what’s going on with those joints, but they didn’t let me hit a good pace again. I would say I ran half of the way back home, so maybe half a mile? I also remembered that I hate running. This is why I only do 5K obstacle courses. The running sucks.

So anyway, I didn’t die, but I wasn’t the baller I thought I was going to be. As much as I hate running, I will do it at least once a week until I can get into a gym and onto a treadmill. I can do interval training on the treadmill and I like that so much more than long distance running.  I think I will stick to jump roping and strength training for now 🙂

Stay sweaty, my friends.

7/3/13 Workout…resistance band arms

I’m getting into a pretty good workout schedule. Little Man goes to preschool three days a week, so I take whatever time Baby Boy gives to me during those days to work out. Today, Baby Boy fell asleep on the way home from walking big brother to school, so I had plenty of time to do a good arm workout. One thing I wanted to mention…if you are nursing and wanting to work out, the one thing you need to remember is drink LOTS of water. Your supply shouldn’t suffer, and your milk (contrary to popular belief) will not taste sour. Just drink lots of water and wipe off before you feed your kiddo…your skin might be salty from sweating.

Here’s today’s workout (again, brought to you by FitMiss). You’ll be working your shoulders, biceps, and triceps. You need a jump rope and a resistance  band:

  • warm-up: 5 minute jump rope
  • Lateral raises 4×20 (that’s 4 sets of 20)
  • Jump rope 1 min
  • Bicep curls 4×20
  • Jump rope 1 min
  • Front raises 4×15 (slow)
  • Jump rope 1 min
  • Single arm tricep kickbacks 4×12/arm
  • Jump rope 1 min
  • Single arm overhead tricep extensions 4×12

Not too bad. My arms are burning right now.  The most surprising part of this workout was that I discovered I can still jump rope for a minute!! I had to do a little happy dance. I was sure that my stamina would have suffered. So, go me. And go you! You can do this! If one minute is a bit too long, break it up into two 30 sec increments. If this is too easy for you, jump rope for a minute in between each set. That would be a lot of jump roping. 🙂

Check out my awesome new workout shirt! Its from Fit Like Flint and says, “Its not about me. 1 Cor. 10:31.”  1Cor 10:31 says, “So whether you eat or drink or whatever you do, do it all for the glory of God.”  I love the message and the shirt because its flowy and hides my baby pouch that is hanging around.

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Stay sweaty, my friends!

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