Countin’ Down

  • 10-9-8-7-6-5-4-3-2-1
    • mountain climbers
    • reverse fly
    • roll-up V-ups
    • bent over fly
    • lateral leg raise squats (alternating)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

For my personal workouts, I’m trying to focus on building my back muscles. So I’m sure some new exercises will be making appearances in the near future (time to update Fitness in a Minute!). Apparently this is going to be a goal-setting month. Which brings me to…

How did everyone do with our Friday Challenge? Did you set a goal? Still thinking about it? Already started??

I am happy to announce that I have been cheese-free for 8 full days. That’s quite a record for me! I feel like I need to have a counter on the sidebar to hold me responsible. It’s not always easy, but I do feel better and am not suffering from the same gut pains that I was experiencing far too often. The worst of it came several weeks ago when I was in the heart of Dairyland Wisconsin and ate an inordinate amount of the most delicious, fresh cheese curds. (Honestly, they were amazing…) However, waking up the following morning with gut pains that didn’t subside for two days straight was enough for me to commit to making some much needed changes.

Onward and upward to healthy living, one day at a time!

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Friday Fun w/ 21-15-9

  • 21-15-9
    • leg kickbacks with opposite arm raise (each side)
    • bent over dumbbell row
    • oblique side bend (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Here’s our base workout for the day, but I’m curious to know what you add to it. My ‘plus’ today was doing 3 pull-ups before each round of exercises (I’m trying to build back up to a higher number!). I also usually practice between 30-60 minutes of my Zumba routines for practice and cardio whenever I can, even if it’s just around the house when I’m cleaning or getting ready to go somewhere. (Although I don’t recommend doing that too often, I usually end up having to rush out only half ready!)

And for our Friday Challenge this week (I think it’s been a while….oops!), I challenge everyone to think of  a bad habit you’d like to give up or a positive change you’d like to make and start planning the steps to make it happen. I’ve recently been doing more research on foods and have been reminded why I chose to be so strict several years ago with the foods I was eating. We all need reminders now and again and I have fallen back into some bad habits the last couple months. But no more!

cheese

With that being said, my “bad habit” that I’m giving up is going to be cheese….I know, I know, that was half of the ‘Plus’ of Paleo Plus! But after being reminded of why I committed to being Paleo to begin with, I have to make the change. It’s not going to be easy, but it’s a little better each day. (I’ll report more when I write a post specifically about why I decided to completely give it up.)

What change are you going to make?

8/10 – Make Your Day

And we’re back! Summer vacation is winding down, our planned trips have come to an end, and it’s time to recommit and get back to business. It’s hard to keep up workout routines while away on vacations, so I always like to make sure I have a core group of exercises that can be done anywhere without any equipment. And I believe that continuing to workout while indulging in party food and desserts is especially important! (On a completely unrelated note, I think it’s time to get serious about Paleo again…)

  • 8 burpees/pushup burpees
    • 10 lateral leg raise squats
    • 10 pushups
    • 10 roll-up V-ups
    • 10 leg kickbacks on forearms
    • 10 under the fence pushups
    • 10 tippy toe squats
    • 10 shifting planks
    • 10 hover crunches
  • Repeat!

Flex It

Is it really August 1st already? Where in the world did July go?! Let’s pump it up and get to flexin’!

Flex It

  • Starting with 2 reps, run through the list and add two more each time through: 2-4-6-8-10-12 and so on. See how many you can do in 30 minutes!
    • dumbbell shoulder press
    • reverse fly
    • shifting planks
    • roll-up V-up
    • bicep curls

Confused about any of these exercises? Check out Fitness in a Minute to find out!

7/22 – Make Your Day

  • 7 burpees
    • 11 dumbbell reverse fly
    • 11 tippy toe squats
  • 7 burpees
    • 11 kayak twists
    • 11 mountain climbers
  • 7 burpees
    • 11 half squat row
    • 11 leg kickbacks on forearms
  • 7 burpees
    • 11 dumbbell reverse fly
    • 11 tippy toe squats
  • 7 burpees
    • 11 kayak twists
    • 11 mountain climbers
  • 7 burpees
    • 11 half squat row
    • 11 leg kickbacks on forearms
  • 7 burpees
    • 22 bicep curl squats

Berry Picker

And a quick Friday Challenge for this weekend: do something outdoorsy! Whether it’s berry picking, a campfire, or riding a 4-wheeler through the fields of a hundred-acre farm, get out and have fun!