Tuesday, November 20, 2012
Wednesday, November 7, 2012
Tuesday, October 30, 2012
Thursday, October 25, 2012
Wednesday, October 24, 2012
Tuesday, October 16, 2012
Sunday, October 14, 2012
Friday after work gym workout
Squats with 25 lbs kettlebell
Walking lunges with 15lbs each hand
One legged squats with 15lbs
Calf raises with 15lbs
Standing arms out, toe to hand lifts
Standing leg raises and circles
Hip raises with 5lbs ball in between knees
25lbs kettle bell swings squats
Reverse crunches with 5lbs
Leg raises with 5lbs ball
Straight up crunches with 5lbs ball on feet, table top lift
Russian twist with 15lbs
And finish with stretch
Friday, October 12, 2012
The combo we did in the class today
Step together step, ball change: started on left foot moving to the left
Battment (hi kick):4 of them
Pas de baurre: back side side 4 count, 4th count hold
Hip circles on one side, turn around
Hip singles using glutes, moving to the side 4 x
Hip singles with step touch
Tuesday, October 9, 2012
Wednesday, October 3, 2012
Monday, October 1, 2012
Friday, September 28, 2012
Wednesday, September 26, 2012
If we have any time work on abs.
Tuesday, September 25, 2012
Sunday, September 23, 2012
Run on/off, 4miles
Biceps curls, 20lbs
Triceps w weight, 15lbs, and dips
Pullups under threadmill machine
Shoulder press 20lbs
Front and side arm lifts, 20 lbs
Weighted leg lifts
Repeat this routine 3 times
Squat jumps w weights, 15lbs each hand, 20 rep
Walking lunges w 15lbs on each hand, 15 rep
Plank row weight
Side lunge burpee 15 rep
Lunge twist opposite w 15 lbs, 15 rep
Squat clean press, 15 lbs, 15 rep
Lunge jumps, 20 rep
One leg squat, 25lbs kettlebell, 15 rep
Pistol, 10lbs, 10 rep
Plank, legs jack
Squat w elbows on knees, straighten legs
Dancer leg moves on knees
Plank one leg
Weighted abs, leg circles, leg lifts
High kick jumps
Knee lift crunch
Mummy kicks, arms cross alternate
Ski jumps side
In and out abs
Upper Body includes:
Arm lift on plank, pushups
Upper body lift, laying on belly
Arm circles on a bent knee, back straight position
Plank row w weights
Shoulder arms lift front, side w weights
Shoulder press w weights
Dive bonber or aka dolphin
Low plank hold
Commando planks alternate low and hi plank
Friday, September 21, 2012
Monday, September 17, 2012
He always workouts long Friday nights, so I adopted my schedule to my benefit to do what I want to do after work for few hours.
Of course I usually end up working out at our work gym.
I have done upper body emphasized routine this last Friday.
Mostly biceps, triceps, pullups, rows.
Usually my warmup includes quick HIIT.
September 15 Saturday, Brian and I went to Palomar Mountain for a nice, long hike.
We parked right outside the State Park sign, and walked in to the park, followed some trails, went quite deep walked by the burned trees. It was nice, warm but not so hot. On the way back we had more uphill trails, so that was a good workout.
September 16 Sunday, I came back home around 12pm...after finishing my cleaning in the garage (finally), decided that I will run to work.
So I ran about 3.1 mile, according to my Smartphone App, went in to the work gym. I have worked my lower body this time with weights.
I ran back to Whole Foods, about 1.8 mile. I had a nice green juice, shopped for coconut cookie recipe, walked back home probably little over a mile.
Today is Monday, I am so sore, my quads are burning. I had a lower body class at my work...so of course I am very very sore. We did not really use weights today, but worked the legs, glutes well.
I will post the workout routine later.
I love coconut, anything coconut...water, candies, chocolates, oil, butter...
My latest experience dipping my raw snacks to almond butter and coconut butter.
My fav brand is by Artisana.
I tried to make, by modifying the recipe i found, coconut flour lavender cookies. It turned out dry but next time i may use almond milk and oil.
Ingredients are coconut flour, coconut sugar, coco nibs, lavender, rosemary, cardamom, eggs
Yummmm, dipping to almond butter as my before bed snack as we speak.
Thursday, September 13, 2012
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Wednesday, September 5, 2012
3 sets of following 5 exercises:
20 jumping jacks
20 squat touch down jump
20 mountain climbers
20 crab jumps
3 sets of the following 5 exercises:
20 low squat jumps
20 lunge jumps
10 each move...on knees
Leg lift extend, up down leg extended, circles front and back
10 piston each side
20 step back plie, each side
Plank 2 set
Mid morning coffee, one hard boiled egg
Before workout, around 11:30am smoked salmon salad, brussel sprouts, zuccini spagetti and chicken
Post workout protein powder
Lunch chicken, zuccini spagetti
Mid afternoon almond butter
Late afternoon orange
Dinner green beans, beef, shrimp leftover always good
Half a glass white wine after pampered with ped/mani feels good
Thursday, August 30, 2012
Wednesday, August 29, 2012
Ok paleo diet and started my day with a peach around 8:30am
Cup of coffee with lactaid milk, cannot do without :(
Some almonds later
11am before our 12pm class, had omra cooked with ground Turkey, onions, garlic, spices.
After workout around 1:45pm had same with few asparagus and green salad leaves.
Around 3:30 two spoon of raw almond butter
I will probably have another healthy snack and dinner plans by Brian. He said he has steak, i will make salad, that should be good for a dinner
Today we worked really hard on the upper body with resistance bands, mostly, and some killer pushups.
Quick stretch and warmup
3 sets following routine(10 each):
Skiing/sliding on one leg side to side
Pushups (arms out, diamond, elbowz in)
Burpees (all the way down and up)
After 3 sets we were ready to work on the muscles :)
Routine followed( 2 sets each):
Biceps curls down to up
Bicep curls half way up
Bicep curls down to half way
Triceps row and extend back
Triceps arms up, elbows close to ears, up and elbows bend
Triceps dip on chair or on bridge position on the floor
Shoulders band exten to sides and front
We finished various abs:
Leg lifts circles 20
Reverse crunch 20
And hold planks with knees alternate down and up
We completed our workout stretch and relaxation
See you in the next class.
For now I am leading the classes.
I will start writing down the routines that I follow, but pretty much we do have a warmup, HIIT routine following Mondays, legs/buns/glutes and Wed upper body.
It is going well so far, ladies are taking whatever I give to them with no complaints and I love that :)
just the way we roll.
Equipment we use: resistance bands, free weights, yoga mats, our own body weight.
Area: Our new 2nd floor office has a nice space in the middle where we share it with ping pong players.
Company has been very generous for us to provide this space, we will use it with great appreciation.
I am trying paleo diet and combining the food classes properly.
So I will give myself a cheat day or meal whatever but mostly and mainly I will be eating what cave men ate and not combining starchy veggies with protein...so leafy non starchy veggies with meat or eggs, and starchy veggies with leafy veggies...does it make sense? that way my digestion will work how it should.
also Fruits will be eaten by themselves on an empty stomach for proper digestion, quickly.