This Week in a Nut Shell

This has been one of those weeks, where it is Monday, you blink and its Sunday afternoon and you don't know what happened to all those days in between ;)

We have had 4 Soccer games, soccer practices, and since I am the coach for my little guys team there is so much more work involved. Family Parties. I am training more clients. I am preparing for Smithfield Health Days. I am setting up a booth to promote my Personal Training, so if you are at Healthy Days, come stop by and see me. All in All this has been a busy week, but that does not mean I missed any of my workouts. I got new shoes and a new yoga top and that is good enough for me to go workout!

Seriously, can they be even cuter??? Of course they are bright pink!

My Workouts Tuesday - Sunday!

Tuesday: Taught Cross Training Class + 20 Minutes of Arms / Shoulders + 10 Minute Bike Ride

Wednesday: Treadmill 20 Minutes / 20 Minutes Elliptical, 30 Minutes of Advanced Pilates + a 10 minute Bike Ride

Thursday: 60 Minutes Cardio, 10 Minute Bike Ride, 20 Minute Arms

Friday: 15 Minute Walk, 30 Minutes Elliptical, 45 Minutes Weights

Saturday: 25 Minute HIIT Training on Treadmill on incline. 65 Minutes Total Body Weights, I did write EVERYTHING down that I did. My goal for Saturday, was lighter weights, total body, and more reps.

Squat/hammer curl/shoulder press 12x w/ 12 lb. Weights 

Box steps 20x Holding 12 lb. Weight 

Planking Leg Lifts on Box 20x 

Repeat 5 x 

Vibrating Squat w/ calf raise 90 Seconds. 

12 lb. Bicep Curls 20x 

Tricep Dips on Bench 20x w/ 1 Leg out in front. 

Repeat 3x 

Upright Rows 20x 15 lb. 

Plié Squat 20x Holding 15 lb. Weight 

Chest Presses 20x 15 lb. 

Repeat 3x

Skull Crushers 20x 15 lb. 

Reverse Crunch 20x 

Flys 15x 10 lb. 

Repeat 3x

Sunday: My Rest Day. Walk and Stretching.

This week I will be much better at keeping up to date, and writing down my food. I also have found a couple new recipes to try and if they are yummy I will post them!
Have a good Sunday!

Marissa B.

Monday!

Yay for Monday! I killed my legs today! I forgot how much I miss 6 AM workouts. It feels great to be back to early mornings, and getting things done before my kids wake up! 

I started with 30 Minutes of Incline Elliptical. I did HIIT training, 1 minute on and off. It was hard and I was sweating. 

Next was my Leg and a little core work! 

20 Wall Balls

20 Mountain Climbers w leg extensions on Box 

20 Box Steps Holding 24 lbs. 

Repeated 3x

Lunges Across floor (18-20 )
Hanging Reverse Crunch 12x

Football shuffle across floor 

Repeated 3x

Kneeling leg extensions w/ white band 15 E/S 

45 sec jumping jacks
Repeated 2x

Bridges bent knees on box 12x

Bridges straight legs on box 12x 

w/ 12 lb weight on hips 

Repeated 4x
(The back of my legs were on FIRE) 

Bicycle crunch 20x Repeated 3x

Incline sit ups Holding 10 lbs 15x Repeated 3X

90 Second Squats on Vibrator
90 Second Squats w/ Calf Raises
90 Second Calf Raises with Leg Lifts

For my Cool down I did a light Spin Bike Ride for 10 minutes. 

Food: 

Breakfast: 1 Cup Kashi Cereal w/ 1/2 Scoop Protein + Almond Milk 

Snack: 1 1/2 Hard Boiled Eggs + 1 Banana 

Lunch: 1 Cup Cottage Cheese w/ Strawberries and Pears, + 2 Slices Turkey Meat and 1 Slice Swiss Cheese 

Snacks: 1/8 Cup Chocolate Covered Cranberries, 1 Graham Cracker, Banana, 90 Calorie Granola Bar

Dinner: Chili 

Saturday and Sunday

Saturday is my FAVORITE day to eat healthy and workout. I feel so motivated Saturday mornings, my workouts are harder and better! My eating is on track and I feel great.

This morning my workout was 20 Minutes of incline on the elliptical, at a resistance. Next I taught my Core Cardio Class for 45 minutes of HARD exercise. Then we stretched and did a little pilates for 15 minutes.
TOTAL: 1 Hour 45 + 1 Hour Coaching Soccer, in the FREEZING Rain.

I totally forgot to track my eating this day. Oops!

Sunday: Rest
I also did not track my eating and thats a bad thing cause I ate ALOT yesterday. We had late easter dinner and I will just say I love love love ham and eggs ;) mmmmm! Monday is a new day and I feel good about it already!

Hope you all had a fantastic weekend!
Marissa

Finally its FRIDAY!!!

This week has FLOWN by! I can't believe all that I have done this week. I am super proud of how well I have done with eating and exercise.

This morning my Exercise was 35 Minutes on the Elliptical! 450 Calories!!! 

Then 25 Minutes of Legs, Squats, Leg Lifts and Bridges, 10X Each 3+ Times. I feel good today! I worked up a nice sweat (gross) haha! 

Food:

NoXplode 1/2 Scoop 

Breakfast: 1/4 Package Protein, 1 Cup Kashi Cereal, w/ almond coconut milk. 

Lunch: 3 Slices of Turkey and Cheese and 3/4 Cup Mushrooms, 10 Onion Sticks and 8 oz of Apple Juice and 1/4 Cup Greek Yogurt. 

( I was Hungary ) 

Snack: 1/2 Apple, Sliced Banana and Peanut butter

Dinner: Chicken and Potato w/ broccoli, Strawberries and 1/2 Cup Greek Yogurt 

Dessert: Almond Probiotic IceCream Bar!

I don't know what was wrong with me today, I was starving!!!! I ate way to much today. I ate healthy, just a lot of healthy ;) 

Thursday 4/24 Food/Exercise

Food:

Pre workout: NoXplode 1/2 Scoop and 1/2 Banana 

Breakfast: 1/2 Banana + Kashi Cereal w/ Coconut Almond Milk, 1/4 Cup Raisins 

Lunch: Turkey and Cheese Roll Ups, w/ Mushrooms and Spinach 

Snack: Grapefruit and Cottage Cheese 

Dinner: 2 Corn Tortillas and Taco Soup w/ Turkey Meat 

Dessert: 1 ProBiotic Chocolate Ice Cream Bar 

Exercise:

15 Minute Walk on incline on Treadmill
15 Minute Heavy Resistance/Incline on Elliptical
5 Minute Incline on Treadmill + 10 Pound weights doing bicep Curls and Shoulder Presses
10 Minute Shoulders and Tricep w/ weights

Wednesday 4/23 Food and Exercise

Food:

1/2 Scoop NoXplode 

Breakfast: 1 cup Kashi Cereal. 1/2 Cup Raisins w/ coconut almond milk. 

Lunch: 2 Slices Turkey Meat, 3 Thin Sliced Cheese, 3 Cerlery sticks, 1/2 avacado, 1/2 Cup Raw Mushrooms 

Snack: cottage Cheese w/ a banana and 1/2 Cup Blackberries (mmmmmm.....)

Dinner: Salad, with Chicken and Berries +100 Calories Vinaigrette Dressing. 

Dessert: Dark Chocolate Covered Cranberries 200 Calories. *Not the Best choice but oh they are yummy :) 

Exercise: 

1 Hour Spin Class

1 Hour Pilates Class 

+ 1 Hour Coaching Soccer ( This totally counts since I am coaching 4/5 year olds and have to run up and down the field with them and yelling! ) hehe!!! 

Today in spin class, I beat my last weeks class by half a mile! Yay!!! 

Tuesday Food and Exercise

Food: 

Breakfast: 

Egg White Omelet (4 Egg Whites) w/ Spinach, cilantro, and turkey meat. 

4 oz Orange Juice 

Snack: Banana 

Lunch: Kashi Cereal w/ coconut almond milk and 1 slice of deli meat. 

Snack: Apple w/ peanut butter. 

Dinner: Salmon, Brocoli and Asparagus, Black Beans. 

Dessert: Strawberries 

I did pretty good yesterday eating, I am actually really happy with that, if every day can be this good! 

Exercise: 

15 Minutes HIIT on Elliptical. 

Cross Training Class. I used a Spin Bike for 5 Minutes and medium weights for 10 minutes, working obliques and Arms/Shoulders. 

Thanks for keeping me motivated! 

Marissa 

Monday - Leg Day

Today I did 15 minutes incline on treadmill and 15 minutes incline on elliptical. 

Next I worked Legs! 

30 Squats 

30 plié squats 

30 close leg squats 

10 sit ups in between each set 

10 bent knee bridges on bench 2x 

10 straight leg bridges on bench 2x 

Lunges on Bench 15 x Each Leg 

30 Calf raises 2x 

Kettle Ball squats 15 lbs 10x 3 

Standing Crunch 50 

Standing Leg Lifts 20x 3 

Standing leg lifts side 20x 3

- each leg 

Exercise to Hurt

I don't get sore anymore. Not like I used to. Its a good thing, but sometimes I wish that I could feel how hard I am working! I found a new exercise that it does not matter that I have done this a couple weeks in a row, it still hurts and I feel that I have worked my butt, my thighs, and love handles! Thank you pinterest for the pictures! I like to not only bring the ball in and out, but holding it in both these positions, feel the BURN!

Stability Ball Exercise 

Nike Training App

My sister has been raving about this app for MONTHS, the Nike Training App. I really enjoy going to the gym and feel like I don't get a great workout from my living room, so I never tried it. Last week, my sister and I worked out together and she said I had to try these workouts. We did an ab and a leg workout, both 15 minutes and both were KILLER workouts! I went home and immediately put it on my ipad and iphone. This morning I did not want to go to the gym because Monday mornings have way to many people. So I did a 15 Minute Ab workout and a 30 minute total body cardio. Usually I work out for an hour, but seriously this workout kicked my butt, and 45 minutes is a good amount of time. I highly recommend this app. Thank you sister!

Saturday Morning Workout!

I found all these awesome Pictures on Pinterest! Add them together and you have an awesome arm and ab workout! All you need is a stability ball and a pair of weights, I would do this set at least 3 times! 

Enjoy! 

Th

Motivation!!!

What did I do???

A friend of mine talked me into doing a half marathon at the end of Summer! I just signed up for it, and now I have a sinking sick feeling . . . What have I gotten myself into??? 13 Miles is a long ways, and I have signed up before and not done it and I think thats what makes me the most nervous, that I just blew $55.00, again!

This year will be different. This year I am running a half marathon! Maybe next year will be a full . . . maybe ;) Wish me luck!

Just an Update!

Finally the snow is melting a little, a very little . . . But, I can see sunshine and hints of grass, and it makes me so excited for spring. I am starting a 90 Day Challenge. 3 months till Summer, and I am determined to be in Bikini shape. I have said it for months, that I am going to do it, that I am going to look awesome, but yet changed nothing. The last two weeks I have changed my workouts to the Jamie Eason program and I can tell a difference. Pushing myself for 30 minutes of cardio is really helping me loose fat. I have also cut out sugar and sticking to low calorie healthy meals. As long as I don't buy it, or have it in my house, I will not eat bad food. This is working for me because in the last 2 weeks I have lost 4 pounds! WOOHOO!!!  My weight has stayed the exact same for 4 months, so to see that scale going down makes me want to scream it to the world! I am back!!!!!!

So what I have changed:
- I am drinking more water. A lot more water.
- I have upped my cardio to a minimum of 15 minutes HIIT training after each time I lift weights.
- No Sugar.
- Only Consuming good calories. No Junk Food.
- Trying new meals and different types of food. I was getting sick of the same thing over and over!

I don't want to do this alone! Join me on my 90 day challenge!!! 

Monday Morning . . . Motivation TIME!

I had a pretty good weekend spent with my boys. It was nice family time, that was needed! Now, its Monday and its time to get back into the swing of things. I really love mondays, I have said it before but I really do feel like I have a fresh start. I can do anything this week and I have 7 days to do it. I started my morning out at the gym. Had a pretty good workout, I feel good this morning. Part of our family time was shopping and I found 2 new swim suits. This alone is motivation to eat healthy and work harder! But, this week I found some great motivational pins on Pinterest. Here they are! 

Kickboxing!

I have been going to the same kickboxing class for over 6 months! I love it!!! Yesterday, I got a phone call asking if I could teach it today! I have to say I lost sleep, I was nervous and I did not know what people would think of it. I went in that room not telling anyone I have never taught Kickboxing and had the confidence to finish the class, and it went really well! I loved teaching something different. It was scary, but about 5 minutes in I knew that I had this down and that I could finish the class. I am so glad that I said, yes. It was a great for me to accomplish something I did not think I could do!

New machine, new sore!

In one of my Oxogen magazine, it talked about a chest exercise with the Cable Cross Over machine. I always see the guys using it, and its a little intimidating to look at it. Last night I got over my fear of a new machine and I am so glad that I did!

This morning I am so sore in my chest! I know that I worked muscles that don't get worked often enough. I can wait for my next day I work upper body, just to try this machine again!

Another Motivation Monday!

New week, new motivational pins that I have found on Pinterest to keep me going! 

Just a little Update!

This week started the Jamie Eason program, that I posted earlier. I actually did really well with it. I did all the workouts and they are hard! I have really been trying to stick to the healthy eating. I have done pretty good, and this week I lost 2 pounds on this program. I am THRILLED!

I seriously love seeing that number back down on the scale after almost 6 months of seeing the exact same thing, not a bad number, just not what I want to be at! I am so motivated! Its just the kick I need!

Not only am I trying to loose fat, but I want to be stronger. I want to have more endurance. This Summer a friend and I are going to run a couple of 10 & 15K, and at the end of Summer I am running a half marathon! I am so excited about it. I have signed up for the big half marathon 2 years, and did not run it. I still got a t-shirt out of it ;) Not cause I did not want to, but it was after our auto accident and their is no way I could run 13 miles! This year I am running it. I will do it and I will finally mark an accomplishment off my bucket list!

I am motivated. I am strong. I know what I want, and what I want is going to be hard to get to, but I know that with dedication I can do it. When I am 90 years old, I don't want to think how nice it would have been to run a marathon. I want to have said that I did it. (and maybe next year, I'll do the full marathon, MAYBE!)

Good luck to everyone else on their goals! We can do this!!!

Pinterest Workout!

I love pinterest.com. (If you can't tell that already) My favorite category is the healthy and fitness, of course. I love that you can find new exercises and workouts. Some of them make me laugh, but I have found some great ones! Here are a couple that make you hurt! 10 Reps, 3 Times, you can feel it!