Workout problem

My husband hasn't had to work for 3 weeks now because we were in the middle of a pcs and he's still got 2 more weeks off before he has to check into his new squadron. Don't get me wrong there's nothing I love more then when he's home and not working, but it makes it extremely hard for me to follow my normal workout routine. He's a very go go go kind of person and always has to be doing something, which leaves me no time to workout! We go on runs together here and there, but for me that's not enough. So I've decided that starting this week my man is going to start following my workout plan with me! He's actually very excited about it, and I'm gonna kick his butt into great shape ;) 

 Last week we started a no added sugar eating plan. It's not a diet, just trying to eat better for ourselves, by just cutting out one major unhealthy food source- sugar! (Natural sugars, such as in fruits are fine). 

New healthy recipes and quotes coming your way soon. Still trying to get the new house together and then I'm going to really commit to this blog! 

Cheers!

Sugar=drug

http://authoritynutrition.com/10-similarities-between-junk-foods-and-drugs/

Great article on sugar! 

new full week workout plan

I've really been diving into the books and learning a lot about body weight, and kettlebell exercises and how to create a great workout plan. 

Here's the plan I created and just started last week. It's challenging give it a try! Im working on getting pictures or videos of the exercises incase you don't know what they all are. Each workout only takes about 20-30 minutes, which is no time at all! and the only equipment you need are some paper plates and a kettlebell! 

Good luck and Enjoy!

Monday:

•  Cardio at least 30 minutes of your favorite way to sweat. I usually go on a run, play soccer or 

           paddle board. 

Tuesday: full body Kettlebell workout

2 sets of 20 reps of each exercise (unless otherwise stated). sets of two exercises before rest. do 20 reps of one exercise, then 20 of the next, then repeat. About a 20-30 minute workout. 

• 1 arm rows
• 1 arm swings
• 45 second rest
• squat and press
• figure 8s
• 45 second rest
• 3 way pass
• side lunges
• 45 second rest
• overhead press (10)
• straight arm hold (5-10 seconds)
• 45 sec rest
• sear squats
• side leg lifts
• 45 sec rest
• russian twists
• crunches (pushing kettlebell forward)
• 45 sec rest
• side leans
• 2 handed forward swings. 

Wednesday: Cardio and stretching 

• be active and take care of your body! if you're sore don't skip working out! go for a run, do yoga, play your favorite sport. 

Thursday: Arms/back

2 sets of 10-15 reps. sets of two exercises before rest. do 10-15 reps of first exercise then 10-15 reps of the next exercise, then repeat before resting. if single arm exercise do one arm, then do the next exercise, then do the other arm and that counts as the 2 sets. 

• standard push-ups
• seated dips (on a table or sturdy chair)
• rest
• Kettlebell overhead press
• Let me ins
• rest
• staggered hand push ups (right hand in front for first set, left in front for second)
• supermans
• rest
• kettlebell curls
• 3 way pass with kettlebell
• rest
• Extension with kettlebell
• 1 arm rows with kettlebell. 

Friday: Legs/abs

2 sets of 20... same directions as above.

• sumo squats
• lunge jumps
• rest
• bulgarian split squats
• 2 handed forward kettlebell swings
• rest
• side plank hip ups
• double leg lifts (laying flat on back)
• rest
• mountain climbers (with plates under feet)
• two legged mountain climbers with plates
• rest
• 10 burpeess
• 10 arm crawls, dragging legs with plates under feet (5 up, 5 back). 
• rest
• table tops (hip ups) with block between legs
• crunches with legs straight in the air and block b/w legs. 

(workouts in orange can be substituted out if too difficult, but at least give them a try!) 

Saturday: Cardio

be active! I usually spend the day playing beach volleyball or soccer. do something fun that makes you sweat! 

Sunday: REST

Enjoy the day off! do some stretching if you are a little sore! but besides that it's Sunday, sit back on the couch and watch some football! (Go Ravens! ;) )

Cravings

I was craving salt and vinegar chips, so I made salt and vinegar green beans! They're delicious and fulfilled my craving! 

Craving ice cream? 

Add unsweetened coco powder and either honey or some kind of sweetener substitute to Greek yogurt and freeze! 

Pancakes? 

Beat 2 eggs and banana, cook like a pancake, add natural peanut butter  on top 

Biking!

Just purchased an indoor stand for my bike to make it stationary! Great for super hot or rainy days! 

Today did 25 minutes on it

Then 30 plié squats

And finished with 50 crunches and 1 minute plank 

Running challenge

Getting back into running

This weeks challenge: 

Monday: 2 miles- fast pace

Tuesday: 4 miles 

Wednesday: 20 minutes 

Thursday: track workout: 2 miles, sprint   strait always, jog bends. 

Friday: 2.5 miles 

Add squats to two of the days... Not back to back days 

- basic leg squats

- narrow squats

- single leg squats 

- jump squats 

Kettlebell workout

http://youtu.be/W2E3Qd5r3uM

This is my favorite kettlebell workout on YouTube. I do it at least twice a week. It's challenging and makes you feel great when you're finished. Great full body workout for all levels! 

Running

Love this product! The nike + watch. Really motivates you to get out there and run. It keeps track of all your runs and gives you your pace and distance while running.

 

Today's workout 

- 4 mile run at a comfortable 8:30 mile pace 

Make sure you roll out after running, helps reduce soreness 

Also I read that rolling out every night and morning can help prevent/reduce cellulite! 

Workout post #1

Morning! Today I started my morning with some delicious oatmeal topped with crushed roasted almonds, dried cranberries and a little bit of honey- great energy booster! 

Workout: 

10 push-ups

15 burupees 

20 mountain climbers 

25 jump squats

50 sec front plank (round 1)

   - round 2 50 sec right side plank

   - round 3 50 sec left side plank

   - round 4 50 front crunches

   - round 5 50 bicycles 

Do 5 sets of this workout with a 2 minute rest between sets, but no rest between exercises! 

This is a tough one! It's gonna have your legs feeling like jello after the first set but fight through it! It will feel good when you are done! Change the number of reps if necessary but don't make it too easy for yourself you want it to be hard! 

Make sure you roll out your muscles when you are finished using either the foam roller or plastic muscle massager. You will regret it if you don't cause this workout is going to make you sore! 

Go try it out!

Good luck! 

Equipment

This is the only equipment I use.

- kettlebell (the most important thing)

- yoga mat

- yoga block

- Foam roller

- small elastic band 

- long band

-plastic massage roller 

The majority of my in home workouts are done with the kettlebell. These things are great and can be used in so many ways to workout just about every muscle in your body! 

I suggest having a couple different weights. I'm looking into getting an 8 pounder, to be able to do more reps during arm workouts. 

Kettlebells are pretty inexpensive and can be bought at places like  Walmart, Target and amazon. 

Intro

Hi there! So I’m a 23 year old military wife who is very passionate about working out and being active. I’ve been looking for a new hobby, so I thought why not make a fitness blog! It’s what I know and it’s what I love, so I’m going to share my passion with you.

 About Me

Like I said I’m 23 and I’m “married to the military” (lol that saying is so true!). My husband is a Marine officer,  making it hard to find a steady job while we’re living in places for only a short amount of time. Which is why I find myself working out a lot. Anyways, I graduated college a year ago, where I was a division 1 soccer player. Soccer has always been the number one thing in my life, so now that it’s over I’ve had to learn how to 1. workout on my own, without anyone telling me what to do, and 2. Do workouts to stay toned and fit, rather then big and fast (I was never really able to get that “big” but you know what I mean).  Currently I coach two girl's soccer teams and just became a certified personal trainer.  I hope to someday in the future run my own fitness class- possible on the beach if I’m living somewhere that has a beach.

About My blog

In this blog I plan to share the workouts I do everyday, and to help motivate you to get active and workout daily too. The thing about my workouts is that they are challenging, but fairly short. They are mostly done at home, with limited equipment. I like to focus on body weight exercises to prevent from bulking up. Although people say it’s impossible for women to get “bulky”, through experience I know it’s totally possible, and that’s what we are trying to avoid. This is about getting toned, fit, healthy and hot!

My workouts are usually at most 30-45 minutes. They are usually alternated day by day between cardio and strength. Pretty much everyday is different and depends on my mood. Some days you wake up and don’t feel like working out and pushing yourself, so on those days I do something easy. I like to mix in some Yoga too. It really gives you energy and makes you feel centered and focused. 

I will talk about nutrition, I love learning about nutrition and trying new things. Although I will admit I am not a “health freak”. I eat pretty healthy most of the time, but I love ice cream and brownies, cake, cookies, pizza and cream cheese… so sometimes I eat them! I believe it’s all about moderation and balance. So I will share recipes and new things that I learn about food along the way.

Finally I will share motivational quotes, cool athletic clothes, new athletic gear gadgets and shoes that I find to be worth it and awesome. Sometimes all it takes to get motivated to workout is a new pair of running shoes and a stylish new workout outfit!

I hope you enjoy my blog! I’m very excited about this!!  Woooohooo here we go, LETS GET FIT!