Today's Workout !

                                                 
Today's workout!
It is double up day today ~ I missed my weight workout yesterday, as I had to help my son pickup his first truck. We were making a good memory so we decide to do our weight workout today! So I am going to do a 3 mile interval run with hills & then come back to do my chest & triceps workout with my son =)

1. Lying dumbbell press
2. Seated dumbbell tri
3. Flat flyes 
4. Tricep kickbacks 
5. Lying chest pullovers
6. Dips

4x sets all six exercises as a superset ~2 min rest between six superset!
Abs ~ 105 situps w/10-lb medicine ball.. throw & catch at the top of each situp rep ~ Did 5 extra "just because"  =)
Okole ~ Bench Step ups w/12-lb dumbbells ~ 3x  100 step ups
Eat my dust steep hill..  

 

 

Today's diet!
1 smoothie (papaya, banana, strawberry) 1scp.protein 1scp.creatine 1tbsp.flax seed oil ~ 
1cup green tea ~
1 can water pked tuna w/tsp.mayo, chopped celery ~ 16oz water ~
1 apple w/tbsp peanut butter ~
1 chicken breast (no skin), 1 cup string beans, 16oz water ~

Inspire me ~

I love this ad! <3Love what God gave us and keep it fit! 

Fake or Real ?

Pants that make your butt look good?.. How about a butt that makes your pants look good? LUNGES and SQUATS- lunge and squat deep and often!!! 

 

These days it's hard to tell what's real and whats not out there..Especially true in us women. Now a days you can purchase pants or panties with a built in butt to fill your back side out. Omg..that is as ridiculous as it sounds. First padded bra's now padded butts, I wonder what's next??

As a women I am all for making ourselves look good and using certain common enhancements out there, but I have to say using it to the extent that we are NOT ourselves anymore. When all those enhancements are stripped away what do we see in the mirror? Maybe that's the problem?

Strip it all way and really look at yourself in the mirror, and make a decision to enhance yourself the right way.. Naturally! not unnaturally! Starting being proud of that person in the mirror and embracing what God has given you and work with it. Make it better with hard work and good healthy living. Be real with nothing attached, glued, pressed on, sewed on, sprayed or just plain not real. Too much enhancement is just not good as it hides who we really are outside and inside.  

Be proud when you strip down and are left with what is all you!

Daily Fit Tip!

If you had to rank your lifestyle as “fit” or “fat,” which would it be? Don’t let your weight influence your decision; think about your activity level and both the good and bad habits you have. Do you circle around the parking lot waiting for a good spot, or do you park farther away from the store entrance for a little daily exercise? Do you snack on celery and carrot sticks, or are you more likely to grab something from the vending machine? When you think about it, it’s not just the big choices you make that influence what kind of a lifestyle you lead; it’s really in all the little choices you make every day.

If you’re truly looking to shape up and ship out bad habits, it’s really important to take a moment to dissect your everyday doings to figure out why your lifestyle may be more “fat” than “fit.” Start with one or two changes, such as switching from pepperoni to fresh veggies on your pizza and putting your sneakers in your car for a mid-afternoon power walk or maybe a nice jog/run. Make more changes little by little and you’ll soon be leading a fit lifestyle you can be proud of.

Once you figure out that it is truly a life style choice, and not just a few months that you torture yourself by dieting and exercising to loose some weight. If you make a life style choice of choosing to be fit, then you don't have to go back to the dread of going on a strict diet and exercise regime to loose those 10-20 pounds that seem to just creep back up faster each time you loose them.

Being a part time fit person is not the way to go, and it doesn't make much sense at all. It is truly a waste of time and you either need to decide to be all in, or all out, but the choice is all yours! By choosing to be on the fit side of life and living it everyday, being consistent and committing your body and mind to the daily process you will be able to have those days to enjoy eating your favorite food without feeling guilty if you cheat, or decide to take a day off from working out.

It goes back to my post on your "Body Bank Account"  If you are consistent about working out and eating healthy, making those type of fit choices to deposit to you body bank account you will be able to have more fun, feel good, look good and not just for a few months out of a year or two when you decide enough and diet. Choose to feel good, look good and enjoy all the time, all year long!   

 

Today's Workout !

   
Today's workout!
Today is my long run @Kealakehe School ~ Lots of long hills =) 
5.5 miles this evening.. It was a great run! 
50 hill lunge walks ~ Just a little thigh pump to be sure I got them! 
Started right at dusk and it was cool which makes it easier to run longer.. I do love to torture myself running in the sun, but when I want to do a longer run I will try to do it in the late afternoon when it's at least clouded over or at dusk.. My two dogs and I even went through a barricaded road by the school just to stay on my marked pathway..lol  Got a little dirty and rocky, but I love that! I used to run at my brothers house in coffee land & would do a mile up covered in big rocks, dirt, mac nut shells etc.. I would wear cleats to do my run there. I also had to be care full of the wild pigs at the top of the hill. A few times I did see them and it just made me do my mile up and mile down faster.. My main goal then was building muscle in my legs and okole, so running the hills and running them as fast as possible did the trick for a nice round, high okole (bum) and good strong legs. 

I love my hills and now still do the shorter runs as fast as I can to keep from looking like a runner.. I do love longer runs and love to get a good rhythm and sometimes I don't want to stop, but I don't want a long distance runners body, so I normally keep my runs at 5-6 miles and under and keep them fast. NO jogging...lol  Nothing against jogging as it's all good. I just cannot jog or lift light weights it seems. Once you have done the hard core workouts and training it's extremely hard to come down a notch or two, even if you know it's good for you..
We all have to find what works best for our bodies, as each body works and responds differently to various training techniques. That's why it's good to change it up and see what works or doesn't work for your body.. I just happen to love torturing myself running hills..lol  I think it comes from the fun my brother and I had torturing each other when training together. Now I torture my son...=) He soon will be torturing his mom back.. I welcome it!

 

Today's diet!
4- boiled eggs 1-yolk , 1cup green tea ~
1 smoothie ~ (papaya, strawberry, banana, mango) 1scp.protein, 1scp. creatine  Flax seed oil ~
2- black bean burritos w/spinach lettuce, mozzarella cheese   16oz water ~
1cup green tea ~ 

Inspire me ~

A inspirational graphic button for your to use on your own blog =)
 

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<center><a href="http://rosepetalsfromheaven.blogspot.com/"><img border="0" src="http://i.imgur.com/DzU8x.jpg" /></a></center>

Daily Fit Tip !

                   

daily fit tip ~ 

Strong at Any Age

Many elderly people shuffle their feet and walk unsteadily, and some are even too weak to stand up from a chair. This is because they’re literally wasting away. After years of inactivity, their muscles have disintegrated. If you don’t want to spend your golden years with a useless mass of atrophied muscles, it only takes a little effort to keep your body strong well into your eighties.

 

Every muscle is made up of two main fibers, fast-twitch and slow-twitch. Slow-twitch muscle fibers are responsible for less powerful, longer-duration activities like walking or swimming at a leisurely pace. Fast-twitch muscle fibers are responsible for powerful, high-intensity moves like intervals or plyometrics – they’re also the muscle fibers that help you stand up from a chair or get up from the floor. And it is the fast-twitch muscle fibers that typically waste away as an inactive person ages. 

 

To preserve your body, work out your fast-twitch muscle fibers every week. Include one entire session of high-intensity training or add a few minutes of intense activity to each standard cardio workout. Sprinting, jumping, lifting heavy weights, and any other sudden burst of energetic movement are just what you need to get your heart pounding and your muscles working.

Whether gray hair is decades away or just around the corner, it’s never too late to start strengthening your muscles. So use it or lose it! 

Today's Workout !

 

Today's workout!                                           

I planned on doing a nice 5 mile run this afternoon w/some added exercises.. but I listened to my body and it was telling me "Rest" I always know when I may being just lazy or when my body truly needs to repair. The soreness from three hard workout days in a row was what my body needed to repair from. I always feel guilty when I don't workout even if it is a well deserved rest day =(  In a way that is good as it keeps me in check and keeps me from using being sore as a excuse not to train.  

I always find a reason to train, but being a competitive bodybuilder and lifting weights for 20+ years I know how important muscle repair is to you overall. Our bodies need rest to repair so we can grow, so if we don't allow our bodies to do this then we end up over training. "Over training" is a bad thing, and if you are over training you are not making gains, repairing or doing anything good for or to your body.

I will do a post this coming week about "Over-training" what it means to you and your body, and my own experiences over training my self.  So until then I will take this beautiful Sunday afternoon and rest my body & hopefully my mind too!

 

Today's diet!
1 large smoothie ~ (mango, papaya, banana, strawberry) 1scp.protein  1scp. creatine
16 oz water ~
1 large cup home made chili w/ some shredded mozzarella cheese ~ Mmmmmmmm  good stuff !
1-diet pepsi ~
16 oz water  1cup green tea

Daily Diet Tip!

You've promised yourself you'd lose weight this year, but you still haven't started your diet? You said yesterday would be the day you'd officially begin, but you were derailed by a heaping plate of comfort food calling your name last night. You resolved to start by week's end, but then you remember that special party you have to attend - so you put off the diet until after the event. Your weight-loss goals are put on hold again and again. Do you notice a pattern developing here? Your not alone, this is more than a common pattern for most people. We all need to step out of our"comfort zone"

and kick our okole's (Hawaiian for ass)in gear right NOW! Not later or after that party we are going to, or January 2nd 20012... Do it now! 
  
If you're having trouble jump-starting your diet, it's probably because of those special circled dates on your calender. You can’t wait for a special day to start your diet, as tempting days will always be in your life. You can’t wait for that day or time of year when you should feel especially motivated, like waiting for summer because you know you’ll wearing your skimpy bathing suit.

 
There are a few times when making a commitment as serious as getting in shape is not such a good idea. Example..Major crisis or on a special holiday as Thanksgiving or Christmas. So, unless you have one of these excuses (and you can’t use them forever), stop delaying and get out of your comfort zone and on that road to a healthier lifestyle today! The quicker you do, the quicker you’ll see, feel and live the results!

 

Make Yourself Epic!

Today's Workout !

                                
Today's workout!
4.5 mile run ~ hill run !  Lots of dogs out this evening =( as I ran at a time I normal don't because dogs seem to be out at this time more than usual. 5:00 pm. I normally run earlier or after dark and there's usually no loose dogs out. It makes it hard to keep a pace when you have to fend off dogs..lol  I had to change my route around which cut about a 1/2 mile off it. It was a good strong run with my favorite long, steep hills ~
152 walking lunges ~ 2 extra "just in case" lunges =) my okole will thank me for these.. Lunges are the best for keep a fit, perky bum! 
4-lb hula hoop ~ abs 15 min.~

 

Today's diet!
1 protein smoothie (strawberry, mango, papaya) 1scp.protein, 1scp.creatine ~
2 black bean burritos, 24oz water ~
1cup green tea 

Daily Fit Tip !

  Daily Fit Tip ~                                                              

Forget the Quick Fix Many people drop their exercise routines before they ever get to experience weight loss. Some exercisers set their expectations too high and go all out in the beginning, then fail to keep up with the unrealistic demands of their WAM-BAM plan. Are you part of the ''Too Much Too Soon'' club?

Don’t overload yourself with unrealistic expectations when you’re just starting out with a new fitness program. You can’t expect yourself to work out three times a day if you’ve been sedentary for years. You’d be so sore after the first day or two that you’d end up back on the couch by day three. Quick-fix plans have you putting all your hopes into a rigorous routine that you think will work in no time at all. 
Unfortunately, weight loss takes time and consistency. But don’t let that discourage you – the slower you lose it, the slower you gain it back. Start out with a slow, steady routine to get your body adjusted to new movements, and then slowly increase the intensity, frequency or duration of your exercise sessions. Crash diets and grueling exercise routines will get you nowhere. The slower you start, the longer you’ll stick with it and the better your body will be able to adapt and progress. This could take weeks or even months, so be patient. 

With the holiday season approaching a lot of goals made at the beginning of the year will be put on hold, and cast aside to indulge in all the festivities of the holidays. Indulging a little is good, as we need to have these times, but don't total cast aside your workout routine or your diet because of it. The indulging doesn't have to last for two months, does it? No it doesn't, so don't let. Have fun and enjoy, but keep on track and set certain days you will allow yourself to indulge. Like on Thanksgiving day, eat clean the week prior and keep to your workout schedule, then allow yourself that special one day to indulge yourself, and enjoy with your family. 

If you stay on track and be consistent during the holiday season, only allowing yourself those chosen days to indulge in the feast that comes with all the holiday festivities, you will not have to be paying for your many indulges when the New Year hits. Pick your days, stay on track and you will be so thankful you don't have to spent the first half of the new year working off your holiday indulging.

When the new year hits and you do have some holiday season indulging to work off, chances are many will... Remember do not use a "Quick Fix" and make unrealistic demands on your body. It took 2 months to put those extra holiday indulging pounds on your body, so remember it will take twice that to work it off. 

Workout #8 Chest/Tricep

                      

Workout #8

(sequence #3 high reps)

                                       

Chest / Triceps 

*All exercises 3x sets ~ 10-12 reps ~ 60-90 sec.rest*

Warm-up stretches ~ chest/front shoulder stretch & tricep side stretch (see pics)

1. Flat barbell bench press ~
2. Seated dumbbell triceps press ~ (see pic)
3. Flat bench flyes ~
4. Incline barbell triceps extension ~ (see pic)
5. Hammer grip incline dumbbell press ~ (see pic)
6. Dumbbell one-arm triceps extension ~ (see pic)
7. Pec-deck machine ~

Warm-up stretch ~ Chest/Front Shoulder Stretch

Warm-up Stretch ~ Triceps Side Stretch

 

 

#2 Seated Dumbbell Triceps Press

 

#4 Incline Barbell Triceps Extension

#5 Hammer Grip Incline Dumbbell Bench Press

#6 Standing One-Arm Dumbbell Extension