"ATTITUDE IS A LITTLE THING THAT MAKES A BIG DIFFERENCE BETWEEN FITNESS SUCCESS AND FITNESS FAILURE."

Friday, May 2, 2014

Tonya's 30 Day Boot Camp

Start Date: May 2, 2014
End Date: May 31, 2014

Starting Weight: 256.4 pounds
Goal Weight for challenge: 236.4


Tonya's 30 Day Summer Boot Camp

DAY 1: ARMS
20 sec plank
5 Tricep Dips
10 push-ups
5 bicep curls
20 sec punches
10 arm circles (both ways)
10 Mt. Climbers
DAY 2: BUTT
10 squats
10 hip thrusts
10 leg lifts
10 clams
10 lunges
5 Bridges
DAY 3: ABS
5 situps
5 crunches
5 leg raises
10 side bends
5 Russian twists
5 long lever crunches
5 knee tucks
5 lying twists
5 criss cross'
DAY 4: LEGS
15 sec wall sit
10 calf raises
10 Jumping Jacks
10 sumo squats
10 leg raises
DAY 5: RESTDAY 6: ARMS
25 sec plank
10 Tricep Dips
15 push-ups
10 bicep curls
25 sec punches
15 arm circles (both ways)
15 Mt. Climbers
DAY 7: BUTT
15 squats
15 hip thrusts
15 leg lifts
15 clams
15 lunges
10 Bridges
DAY 8: ABS
10 situps
10 crunches
10 leg raises
15 side bends
10 Russian twists
10 long lever crunches
10 knee tucks
10 lying twists
10 criss cross'
DAY 9: LEGS
20 sec wall sit
15 calf raises
15 jumping jacks
15 sumo squats
15 leg raises
DAY 10: RESTDAY 11: ARMS
30 sec plank
15 tricep dips
20 push-ups
15 bicep curls
30 sec punches
20 arm circles(both ways)
20 Mt. Climbers
DAY 12: BUTT
20 squats
20 hip thrusts
20 leg lifts
20 clams
20 lunges
15 Bridges
DAY 13: ABS
15 situps
15 crunches
15 leg raises
20 side bends
15 Russian twists
15 long lever crunches
15 knee tucks
15 lying twists
15 criss cross'
DAY 14: LEGS
25 sec wall sit
20 calf raises
20 jumping jacks
20 sumo squats
20 leg raises
DAY 15: RESTDAY 16: ARMS
35 sec plank
20 tricep dips
25 push-ups
20 bicep curls
35 sec punches
25 arm circles(both ways)
25 Mt. Climbers
DAY 17: BUTT
25 squats
25 hip thrusts
25 leg lifts
25 clams
25 lunges
20 Bridges
DAY 18: ABS
20 situps
20 crunches
20 leg raises
25 side bends
20 Russian twists
20 long lever crunches
20 knee tucks
20 lying twists
20 criss cross'
DAY 19: LEGS
30 sec wall sit
25 calf raises
25 jumping jacks
25 sumo squats
25 leg raises
DAY 20: REST
DAY 21: ARMS
40 sec plank
25 tricep dips
30 push-ups
25 bicep curls
40 sec punches
30 arm circles (both ways)
30 Mt. Climbers
DAY 22: BUTT
30 squats
30 hip thrusts
30 leg lifts
30 clams
30 lunges
25 Bridges
DAY 23: ABS
25 situps
25 crunches
25 leg raises
30 side bends
25 Russian twists
25 long lever crunches
25 knee tucks
25 lying twits
25 criss cross'
DAY 24: LEGS
35 sec wall sit
30 calf raises
30 jumping jacks
30 sumo squats
30 leg raises
DAY 25: RESTDAY 26: ARMS
45 sec plank
30 tricep dips
35 push-ups
30 bicep curls
45 sec punches
35 arm circles (both ways)
35 Mt. Climbers
DAY 27: BUTT
35 squats
35 hip thrusts
35 leg lifts
35 clams
35 lunges
30 Bridges
DAY 28: ABS
30 situps
30 crunches
30 leg raises
35 side bends
30 Russian twists
30 long lever crunches
30 knee tucks
30 lying twists
30 criss cross'
DAY 29: LEGS
40 sec wall sit
35 calf raises
35 jumping jacks
35 sumo squats
35 leg raises
DAY 30: REST
LAST DAY

Sunday, January 5, 2014

The Perfect Pin

When I was looking through my pins trying to decide which would be my next challenge I came across this one!

http://blog.socialstylate.com/the-perfect-pin-pre-burn/
Pic comes from Social Stylate


I could only do one set and that about did me in! At first I was like there is no way I can do 80 Jumping Jacks...so I decided to break them down.

I did 20 Jumping Jacks in between each workout listed. I saved the 60 second wall sit for last...oh my...after about 20 seconds I was done, but I kept count of how long I had to stand. It took me about 1 minute and 30 seconds to complete a 60 second wall sit.


I've decided instead of moving on to the next pin, I am going to keep working at this workout every day until I can do 20 sit ups without taking a break after 5. And I can do a 60 second wall sit in 60 seconds. Then after I can complete one full set I am going to keep at it until I can do 3 reps. I really hope that by next Sunday January 12, 2014 I am able to do this.

~Tonya~

Let's Kick 2014 Off with a Bang!

It's a brand new year! I won't say I'm off to a great start and I won't say I'm off to a bad start. I'm trying and that's all that matters. As far as working out goes...well not that great! I've gone a couple of days with no activity at all! But that's okay! I will get back on the saddle. I am getting back! I have to keep reminding myself that it's not going to happen over night. Working out and being healthy doesn't come naturally to me. I'm not trying to diet and lose weight. I'm trying to change my lifestyle!

Over the past week I have gotten lost in the addicting world of Pinterest. I'm great with planning and thinking...but not the best with the actual follow-through. I'm too tired, stressed, busy, etc. Oh, I'm the queen of excuses.

Like I said in the beginning I'm sharing everything. Good and bad, pretty and ugly. I don't want to give the impression that this came easy to me. It hasn't, it's not. I'm struggling every day with temptation. Every day I have gone over my calories, most days it's less than a hundred calories, but still that's a lot of calories to burn. And tonight, I honestly don't even want to think about how many calories I went over.

Today was the worst day as far as going over calorie count and the foods I ate. Here is what my meal plan today looked like.

Breakfast

3 slices of turkey bacon (Kroger brand) 105 calories
1 cup Sausage gravy 360 calories (now, I don't think I had 1 cup, but I didn't measure it out. I would rather be over than under).
1 buttermilk biscuit 103 calories

Lunch
4 deviled eggs 256 calories (I ate 2, was still hungry so I ate 2 more)

Dinner
We took my sister to her favorite restaurant for her birthday which is Golden Corral. That's a bad, bad, bad mistake for someone trying to make healthy decisions. It's all you can eat!!

15 pieces of popcorn shrimp 130 calories
2 yeast rolls @ 195 calories each=390
half a serving spoon full of Thai Style white meat with chicken and rice 97 calories
BBQ chicken only ate about 1/3 of it. 163 calories
4 chocolate covered strawberries 192 calories
1 glass of Mt. Dew 170 calories

Snacks
Kit Kat Fun Size 70 calories

My goal is 1,490 calories per day. If you add the above up I had 2,036 calories...yikes! I did complete a workout tonight I am about to share, that roughly burned 150 calories, which then brought my total to 1886 calories, which is 396 calories over what I'm supposed to eat during one day. So, okay, not great, yet not horrible. I did get a cardio exercise in. It will keep getting better from here...I hope :)

I recently joined an awesome group on Facebook! (Click on the pic to join the group)

https://www.facebook.com/groups/yourhealthylife.natashak/173049812905420/?notif_t=group_activity
 
 
Natasha Krystolovich is the group leader and she is awesome. She is always posting motivation, healthy recipes, and she has kicked off a 90 day challenge on January 2, 2014. The challenge is daily excerices. She always started a challenge on Pinterest. In 90 days do as many of the workouts on your Pinterest board as possible and place them on a new board once complete. I have started this.
 
Check out my Pinterest boards
 
I will post the challenges and my nightly workout in another post :)
 
Happy 2014!