Tuesday

exhale.jpg

Can you see in the middle photo, that sweat dripping off my nose💦? I usually don’t sweat “inside the apartment” because we keep the ❄ air conditioner ❄ cranked pretty cold during the hot months (set at 70). But that middle photo is post-Pure Cardio 2 🔥🔥🔥from #shaunweek on #BOD. The other two are from my run training this morning. I worked up more of a sweat INSIDE doing my #BOD workout than I did for two miles in the heat outside‼️

Workouts completed for the day 😄

I woke up super sore 😧 this morning from doubling up on my workouts yesterday. I didn’t want to move, reallllly didn’t want to workout at all. But I knew if I laced up and got my booty out the door I’d be glad I did. So instead of caving in and blowing off my workouts, I killed both of them💥💥!

Spent the rest of the day getting some serious cleaning done and spending time with my honey 💕✨ Now I’m working on cleaning up files and folders + updates on the computer AND getting caught up on mail 😄 Tomorrow I’ll be able to spend some time brainstorming some business ideas💡 So far even though I began the week behind in everything I wanted to get done, I’m getting super organized and accomplishing some goals. All in all, I survived Monday and I’m having a productive Tuesday!

How’s your week going so far❓

 

Sunny Sun Day

19511145_10213752918477028_6751180663578467473_ncf

🌞Happy Sunny Sun Day!!🌞

Hope you’ve all had an amazing weekend! This weekend was pretty 💪🏽fitness oriented for us over here. We were either working out or watching the re-runs of Game Of Thrones, which we have one episode left I think and we’re ready for the new season!! 

If you’re a #GOT follower (GOT’er aka…Thronies), and haven’t read the novels yet,  what questions or story lines are you eager to see clarified the most??? For me, right now my most looming questions to be answered are; 

🤔
 
❓Will Jamie Lanister be the one to put an end to Cirsei’s craziness
❓After everything she’s been through, and learned, is there any meaning at all to Arya’s story line, really, will it come into use

❓Will Daenerys’s title get longer

 
And most importantly….
 
Will any of the 🐺 dire wolves make it

I have many more questions, but that’s what’s on my mind tonight 🙃

So besides re-runs, I headed outside this morning for a quick couple miles. And if the last week or so is any indication of how summer’s gonna be, we’re in for some dog days ahead😢💦. early mornings and inside tracks here I come! It was ☀️🔥 h u m i d 🔥☀️today! But it felt good and my legs are feeling stronger and stronger. I’m really happy I decided to start back at square one and train right. I don’t care how long it takes me to reach my goals. 🐌🐌🐌🐌 Length of time is the least of my worries. These days, doing things in a way that creates strong daily habit is more important than rushing the process and in the end reaching a fail point.

Also, took a break from Shaun week on repeat and the #SYSOFshift for some yoga and meditation. I needed it mentally and physically. Hubby needed it, because of dreaded shin splints he’s had. We did an hour of what we both thought was a really awesome workout. “Strong But Simple Flow With Vytas”, on Beachbody On Demand was a really challenging hour of strength and stretching, it felt a lot like I imagine hot yoga feels ♨️. During I felt challenged to go deeper within my stretches and after I felt leaner and strong. Both of us agreed and this one was added to our favorites to do often. 

My meditation was emotional and happy. I feel I am in such a good place now and being centered is becoming a more common feeling these days. You just know when all the pieces are starting to fit into place ☸️

And WOW….Our SYSOF shift challenge group is now 608 members strong!! 

The more results pics I see coming out of the Shift Shop test group, the more psyched I am to start the program! It launches on 7/12 and I won’t be wasting any time getting started. The #SYSOFshift challenge group will be running with Shaun week on repeat till the #ShiftShop hits On Demand. When it does we’re doing 3 rounds. First round starts July 17th

I’m re-opening up enrollment now for the Shift Shop challenge group that will begin on 7/17. I’m asking participants to commit to 2 rounds of this program with a third if you want to keep on going . Fitness, nutrition, motivation, inspiration, coaching, and support are what make our challengers successful. Are you ready for results? Drop your email below 👇🏽,  or message me!!

“And, when you want something, all the universe conspires in helping you to achieve it.” ― Paulo Coelho, The Alchemist

HOT💦Miles

19260465_10213717716877010_2589818184446694118_n2

I was finally able to get back out on the pavement again yesterday! And it felt awesome, but sooooooo hot and humid 🔥🌞😅💦 I thought I was gonna melt! It was good to get back out there. I only did two miles, but they were good miles. The first mile was my 🌟fastest🌟 mile yet since being back out there training. I guess the rest and the refresh did some good for my time! Mile two….🔥😓🔥 was so hot my legs were even sweating. I felt zapped on energy (3 days under 1000 calories), so I took it slow and just enjoyed the sunshine and the scenery. It was a beautiful day despite the heat! 

It was only about 88°, but felt about 188°

When I got back I pushed out my workout 💻. I’m following a BOD fitness calendar that Shaun T put out to do after Shaun week. Yesterday was Pure Cardio 2 from his Insanity program. I haven’t done Insanity yet. Hubby and I plan too later this year, likely after 3 awesome rounds of Shift Shop, so I was super scared 😖 lol!! 

Pure Cardio is indeed a KILLLER! You do a “warm-up”, stretch and then about 18 minutes of intense cardio. Shaun T doesn’t do a break 💦 but he does say if you need to rest, DO IT! When you do any exercise, NEVER compromise form. If your tired, sore, etc…. hit pause before you start compromising form.

💡Tip: You have to push yourself, but not to the point your doing the workout wrong or off, because then you won’t be working the muscle group the right way. Better to do three reps or three minutes only than to do thirty incorrectly!

But that’s the best thing about Shaun T’s programs, you can keep challenging yourself! 

You see no photo’s from that workout lol, that’s because; one I was rushing around really trying to get a lot done in a short time yesterday, and two I was a sweaty hot mess and just did not want THAT ⚠️😱💦 photo to be out there on the internet for all time lol!  

 

19366578_10213717712396898_88250060176189618_nee.jpg

Today, I’m excited, it’s Insane Weights 🏋️🏼 day! I LOVE strength training!! It leans me out super quick when I add that to other cardio I do. On a side note, I lose weight from the top of my head down🔻 and from my feet up🔺, leaving the middle 🔵, well you know what I mean. Anyone else lose like that? I still have a long way to get where I’m going, but I’m in the right direction and on the right path so I know I’ll get there! 

If you’re on a weight loss journey, never ever feel you are in a race, or have to lose super quick, or by ❌ time. Your focus needs to be on permanent solutions, on lifestyle changes that are livable and lovable 💗 Or they won’t be lasting changes. So that’s what you need to strive for. More than pounds lost, strive for a healthy life. The pounds will shed away, the inches will melt off, as long as you keep your focus on making 🌱healthy choices for living day to day life. That’s why I don’t believe in DIEts. DIEts traditionally have an end point. There is NO end point. ☠️ Death is an end point, And you want LIFE, a happy, healthy, LONG, thriving life. Don’t short change yourself out of that ✌️🏼💛🌹☀️

19397071_10213717714916961_1790815653539661407_ngggg

 

So what’s next?

🤔So what is this 3 day thing I’m doing?

This Refresh is designed to increase energy, reduce bloating, and detox the system. If you need a kick start to your health journey it’s a perfect place to start. Been eating a lot of junk or processed food and you feel like yuck 🤢, this will make you feel better! Or you feel like you’ve been stuck at a weight plateau for a while, this will jump start your metabolism.  I’ve been on a bit of a plateau this week, so this will help kick that plateau outta my way!

19225845_10213677113821959_3269122847056273075_nWe’ve been working super hard to clean up our bad eating habits and create new ones. We still have a ways to go and it’s something you have to stay on top of. It’s so easy to fall into bad eating habits, junk food and processed stuff is everywhere!! Before doing Shaun Week, Keith (my hubby) and I cleared out our cabinets of any remaining foods that are over processed or filled with ingredients that just don’t even sound natural. After the 3 Day Refresh we plan on getting back to the 21 Day Fix portion control system as a refresher on food portioning and quantities. 

We did it before, but over time bad habits can creep back in (too many donut shops and pizza places around us!) so getting back to the basics and relearning will get us back on track. Since doing the 21 Day Fix the last time, it seems that we make big improvements afterwards that really stick with us. So we’re really excited to do it again. But before that, I want to start fresh and know my body has a good running start. The refresh will accomplish that goal!

 

Benefits?

✨ Detoxes your bod!

✨ Lose weight (3-10 pounds)!

✨ Regain energy!

✨ If you want to kick the caffeine habit, perfect time to get it done!

✨ Lets you get into a mental shift to prepare you for lifestyle changes

✨ Helps you feel better after a weekend of indulgences

✨ Sets groundwork for what you set your mind to achieve after the 3 days

✨ 3 Day Refresh Before/After

 

 

 

Today’s supposed to be a rest day for me, BUT,  Beachbody On Demand is doing a preview today of the upcoming (July 12th) BOD release of Shift Shop. And since all five hundred and …. of us are planning to do 3 rounds of this baby starting July 17th I want to get a peek at it today!

Then until July 17th I’ll be doing this schedule below….

19366404_2010106712545704_1623593784730684714_n

All of this is helping me to gain leg strength for 🏃 run training, so that’s going to be amped up this month too. Looking to finally add these races to my calendar of events!

🏃 Sunday RUNday

🏃 Coast Guard 5K

🏃 5th Annual Spartyka Fallen Heroes 5k

Looking at a couple others, but not confirmed yet! So, that’s what’s next for me. 

whats next

 

 

 

 

THE 30-MINUTE HIIT WALK From My Fitness Pal

74097_525503100803406_1212630649_n.jpg

THE 30-MINUTE HIIT WALK

As you build your fitness level, try shortening the length of your steady pace intervals and working at a higher intensity for longer periods of time. (Feel free to adjust the length of your intervals as needed.) If, for example, you aren’t able to fully catch your breath during your recovery period, you may need to take more time in between your work intervals as you boost your stamina.

Warmup (3 minutes): Walk at an easy, comfortable pace

Interval set (5 reps):

  • Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
  • High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
  • Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.

Cooldown (2 minutes): Continue to walk at an easy, comfortable pace. (Maybe add a few stretches.)

 

Beginners Walking Intervals

Good Morning Moon

18446744_10213312594069193_3258334188522695525_nb.jpg
INKnBURN Anahata

I am notoriously not a morning person, or wasn’t. I did have a job where I started at 4am for a couple of years but that was more like a night job since it was still dark and I was off by the time the real commotion of the day started. No, I like sleeping in and all things not morning. But races, most of them are in the morning (boo) and so I needed to work on a morning mantra and start to get moving earlier in the day.

But since we’ve been eating and fueling our bodies with nutritious foods and giving up junk food, not loading down on carbs and focusing on being good to our health. Mornings are coming easier, way easier. I mean seriously, look at that smile on my face!

Now in light of full disclosure, I had planned on being up at 5am and meeting with the Running Turtles for a pre-dawn run, but, you guessed it, I slept in. But I was up at 6am, laced up, downed water with lemon and was out the door with my hubby. Snapped a few photo’s of the morning moon and we were off!

18485908_10213312594749210_8697633394540809297_n

And you know what? It felt amazing! I guess the saying “workout early before your body knows what’s going on” is true. I felt strong and pr’d my time for that distance. Granted I was breathing hard and giving my lungs and heart a serious workout pushing myself out of my comfort zone, but it was everything a workout or run should be!

18485538_10213312594229197_4782041295554037139_nc

But beyond that, after the run I was more awake mentally than I ever am at 6:30 in the morning. And my mood was elevated (part endorphins, part wow I just did a super early morning workout). But here its is 2pm and I don’t have any sluggish afternoon drowsy feelings. Hubby and I are planning to a yoga session from the 3 Week Yoga Retreat that we’ve been doing. We’re almost at the end and we plan on restarting again on Monday. Then June 20th I will be doing another round of 21 Day Fix with my hubby and others. The last time I did this program I lost 6.5 pounds and several inches. The 21 Day Fix is a HUGE help with getting not only nutrition in check, but portion control too. I am excited to see what we will be accomplishing by the time summer arrives!!

 

“I felt like I was breathing like a freight train and everything hurt, [but] somehow it didn’t bother me. The joy of moving and getting started overwhelms the negativity.”
– Lauren Fleshman

Stop And Smell The Roses

18193972_10213134869466189_7456384904152606114_n

You’re moving along pretty nicely on your training run and about a mile in your leg starts cramping. Not badly, not movement threatening and not to a degree that it’s going to cause damage. But it hurts. And your mind starts making that little hurt into a big hurt, it’s messing with you. The pain gets bigger and suddenly you know you just won’t be able to finish (in your head). *sigh* so you hit pause and come to a grinding halt, squat down to take some pressure off, and then you see them and smile. Beautiful spring flowers in bloom, rising up to meet the day, fighting the odds against their stay. And you think about this for a brief moment and then stand up.

Hmmm, no more pain. Or is there, and for a brief moment my mind was distracted by the spring blooms in their glory under the shining sun?

Yeah, the mind will play that way with you. And maybe you really do need to stop because of a real injury, but maybe, just maybe, it’s bigger in your head. So instead of giving up, just hit pause

🌹 stop and smell the roses 🌹