Workout 3-9-2015 (Cardio and Legs)

AM Cardio

  • 10 minute warm up on the elliptical
  • 20 minute interval training on the treadmill

PM Workout

  • So I am trying to do planks and hand stands every workout day
  • Plank Challenge
    • Regular (45 sec.)
    • Elbows (45 sec.)
    • Backwards (56 sec.)
    • Right side (45 sec.)
    • Left side (45 sec.)
  • Spent 5 minutes practicing my hand stands! I even held one for approximately 3 seconds tonight! So excited 🙂 🙂
  • Started my workout with the Lower Body Goblet Squat
    • 25lbs kettlebell: 8 reps with 10 sets
  • Wall sit with stability ball
    • 20 seconds hold for 10 sets
  • Adduction machine
    • 110lbs push out and pulse 5x for 8 reps and 3 sets
    • 120lbs out and in only pausing for a second x13 reps
  • Stability ball hamstring curl
    • 8 reps 5 sets 30 seconds rest inbetween
  • Barbell squats (narrow stance, wide stance, sumo squat) ensuring I squeeze my booty at the top!!
    • 85lbs 5 reps each type
    • 75lbs 10 reps each type
    • 45lbs 15 reps each type
  • Calf raises (regular, feet 30 degrees angled out and in as well)
    • tried doing it with just the bar and not the smith machine, this requires you to balance more and is significantly harder- only did one set of each like this for 8 reps
    • smith machine raises: 70lbs 8 reps each type for 2 sets
  • Barbell glute bridge (hip thrusts) followed immediately by kick backs on all fours pausing and squeezing at the top
    • 30lbs 10 reps 3 sets
    • each set followed by 10 reps each leg (kick backs)

That’s all!! ❤

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Want to change your life? Check out my website!! They have everything you could possibly need to help you succeed in becoming healthy and happy <3:  www.beachbodycoach.com/FIGHTWITHFITNESS

I am here for you. I will do my best to help you with your health both mental and physical

Even if you just need someone to talk to or listen.

I would love to hear your story.

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Exercise of the Day!!!

 

The Barbell Deadlift (or in this case, the broom deadlift :-p)

  1. Stand feet shoulder width apart in front of the barbell.
  2. Looking straight ahead, squat and grab the barbell with a wide overhand grip.
  3. Make sure your knees are close to the bar.
  4. Push through your heels as you stand erect while holding the barbell below you at arms’ length.
  5. Stand fully erect while holding the completed movement.
  6. Be sure to squeeze your glutes at the top!
  7. Carefully reverse the process, lowering the barbell to the ground.

Avoid

  • Arching your back- your core should be tight, use a mirror to make sure your back is straight throughout the whole movement.
  • Locking your knees.
  • Do not do this exercise if you are experiencing knee pain.
  • If you have any health concerns, you should always check with a doctor before performing specific exercises

Targets

  • Back
  • Quads
  • Glutes
  • Hams
  • Core
  • Forearms
  • Biceps

Follow me on Instagram: FIGHTWITHFITNESS

Friend me on Facebook: https://www.facebook.com/alisa.rogne.1

Beachbody:  www.beachbodycoach.com/FIGHTWITHFITNESS

I am here for you. I will do my best to help you with your health both mental and physical

Even if you just need someone to talk to or listen.

I would love to hear your story.

3 Day Refresh Another Part of My Fitness Journey <3

What is the 3 day refresh!? Watch the video!

If you are interested in it, or any of the Beachbody products

Go to my page: www.beachbodycoach.com/FIGHTWITHFITNESS

Click on shop- and get to it!

Also before deciding on anything I would be happy to discuss with you your fitness/weight loss goals.

Beachbody has so much to offer, it can sometimes be overwhelming.

Let me help you find your perfect fit!

Here is my journal I kept during my refresh.

To give you somewhat of an idea of what it was like.

Best part about this! You get to eat food!!! It isn’t one of those awful fasting cleanses.

Day 1 Refresh

  • Felt pretty good. No major cravings or anything.
  • Just need to highlight the fact that when they say drink the fiber mixture immediately. DO IT. Lol It congeals and gets thick of you do not drink it right away. My suggestion: chug it.
  • I was proud of myself too! I even went out with my friends to a bar and just drank water all night! I didn’t let temptation get in my way. (but boy did that glass of wine look good….)

Day 2 Refresh

  • 2:33pm
    • I have honestly been struggling kind of all day
    • I am starving right now but I haven’t had my vanilla shake yet. Just about to drink it!
    • I keep dreaming about this bbq chicken grilled cheese sandwich. I am seeing it in my dreams right now lmao…
    • Monday can’t come fast enough!!!
  • 9:00pm
    • Ok so I almost had it tonight. I was so hungry and feeling weak.
    • Then I realized…
      • Rule #1- DO NOT do a 3 day refresh right after you were recovering from a pretty nasty stomach bug. Probably not the best idea (I’m not sure but I am not going to recommend it to anyone! Baha). I was already exhausted
      • Rule #2- If you do something like that, just take it easy the whole weekend. Don’t even try to anything other than a light walk etc… I tried to do yoga and I just couldn’t make it through.
      • Rule #3- Do eat the dinner. EAT the dinner. Omg haha I think that is where my hunger problems came from yesterday. I forgot to eat a proper dinner on Day 1.
    • For dinner I had a carrot, broccoli, collard greens, bean pods (if that is even what you call them haha) etc. Basically a vegetable medley. That really helped.

Day 3 Refresh

  • 8:00am
    • Still feeling full from last night’s dinner thank God haha
    • Just had my water, now it is shakeo time ❤
  • 11:00am
    • I cannot emphasize enough how you should literally mix your fiber sweep and immediately chug it. This doesn’t give the fiber time to absorb the water and become thick/chunky. CHUG THAT SH*** :-p
  • 10:00pm
    • Omg where did the time go!
    • So I am officially feeling great.
    • I had enough energy to go to the playground with my niece today and even carry her on my shoulders half the way! Haha and I am still awake and working my butt off!
    • Overall, loved the 3 day refresh. I am positive it is going to help me with my food cravings from now on, and help me boost my energy during the day.
    • Just eat the dinners, for the love of god. Do not run around like a hangry beast :-p

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Friend me on Facebook: https://www.facebook.com/alisa.rogne.1

I am here for you. No matter what that means ❤

HELP

Check this out ❤ More to come. I will be starting to be more active again starting today! Love you, and hope everyone has been doing well!!!

This is basically a PowerPoint calling for action.

There are millions of people suffering around the world with Mental Illnesses who are posting on social media sites just waiting for people like you and me to notice them. To love them. To give them hope. Please take the time to go through the slides ❤

Mental Health

(click me lol ^^)

My Workout 1-13-15

I know I haven’t had a lot of time to workout, and that is going to change. Going home will hopefully give me stability and the time to really focus on my health. I did manage to get a good workout in today. So here it is:

Leg Day!

  • 15 minute elliptical warm up
  • stretching session
  • talk with Darren one of our personal trainers, encouraging, and positive
  • warmed up with 3 sets of walking lunges forwards and backwards (12 forwards 12 backwards)
    • followed immediately by hands to feet stability ball passes (x20)
  • 8 sets of Kettle bell swings 12 KG for 30 seconds
    • followed immediately by 30 seconds of side to side medicine ball crunches
  • 3 sets of TRX strap lunges 12 on each side
    • followed immediately by 8lb medicine ball crunches (pushing ball to ceiling with legs elevated as well)
    • 1 minute of rest between
  • felt like puking so had to take a break
  • 5 sets of Bosu ball squats (x15)
    • followed immediately by v-crunches (x20)
  • glute/leg kickback machine
    • 70lbs (x12 each leg)
    • 80lbs (x12)
    • 90lbs (x12)
    • 100lbs (x6)
  • Squats in the squat rack with 45lb bar narrow stance, wide stance, and Plié squats
    • +20lbs (x12, x12, x12)
    • +40lbs (x5, x5, x5)
    • +50lbs (x2, x2, x2)
    • +60lbs (x2, x2, none)
  • Hip Abduction Machine
    • 10 outside pulses at 150lbs (x5)
    • 160lbs (x3)
    • 5 outside pulses at 170lbs (x4)
  • Smith Machine Calves toes out approx. 30 deg., toes straight, toes inwards approx. 30 deg.
    • 20lbs (x12, x12, x12)
    • 40lbs (x12, x12, x12)
    • 60lbs (x8, x8, x8)

No more! I was donneeeeeee. Now I’m super tired and need a nap!

Monday Motivation

I ran across this blog talking about the benefits of fitness on mental health: Monday Motivation. Check it out! So get started now! Sometimes it is the only thing that keeps me sane and going.

Its Tuesday! My Workout.

OMG I cannot apparently spell tonight…

Edited this twice already due to errors!!

So I just worked at the Juice Bar today and had tonight off. So I got to workout! :)- After I was super duper lazy/tired and took a 4 hour nap… yeah that’s right…4 HOURS lol I woke up and was like ommggggg. So I went to the gym at like 7:30ish and you would think hey it’d be decently dead. NO! It has been so busy the past couple of days. So since I got there in time for Body Jam I’d just go for it.

If you don’t know what Body Jam is and you love to dance/love Zumba, you should definitely check it out. It is a Les Mills Group Fitness Class, and boy do I work up a sweat in it. I love to “warm up” with it (or Zumba!).

http://www.lesmills.com/workouts/fitness-classes/bodyjam/

Here is some real people doing it:

Here is a video with a bunch of French people (in French haha):

Oh yeahhhh:

So that should give you a pretty good idea. It is an hour long, and I get super hot and sweaty in it. So it is definitely a fun cardio workout. You can make it as hard as you want!

Since I tried jumping back in the game a little too fast, causing my sciatica to flare up, I have been focusing on my abs and lower back. So I just basically did a lot of dead lifts, back extensions, supermans, and ab work etc. Was at the gym from 7:30 to 10:00ish so I got a good workout in!

I am also so proud of this girl I recently met while working at the gym! She is going to her first competition this weekend and I couldn’t be happier for her! Pictures and details to come! I really wish her the best. (it is also her first time on a plane, so I hope it is a good experience for her- lord knows how awful I am at flying now…..)

I had my protein shake, and now I am munching on this delicious soup!

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Viral Post!- You are Beautiful

I have been challenged to post 5 pics that make me feel beautiful… Same goes out to all y’all!

I really love this. Not only does taking pictures and looking at old ones help me to remember good times, but makes me smile and really honestly gives me a sense of joy. I am so happy to have lived and loved all of these people, and being with them helped me to believe in myself while feeling more beautiful inside and out. So because I find this viral post so uplifting, I challenge you too!

Share your beauty with the world.

It can always use a little more.

 Beautiful Soul.

Beautiful Mind.

Beautiful Body.

Beautiful in Every Way.

You just remember that 😉

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Doctor’s Visit: Reality Check

Have I ever mentioned how telling the truth of how things are in your life and fessing up are the hardest things for me? I am so much better at blocking out the bad and pushing forward. Sometimes though, you cannot keep running, it eventually catches up. Which totally sucks by the way :-p

So I saw my doctor and confessed to him everything that has been going on. How I didn’t finish school, and have not been really great about taking my medication like I should. He gave me homework:

#1- get an app to remind me to take my pills, and actually do it
#2- get in touch with my advisor and talk to her about everything

He also mentioned that possibly my venture into this whole fitness thing might be some sort of coping mechanism to help me feel better about not doing well in school. Sort of a, I am working hard in one area to make up for my lacking in the other. While I do not regret the choice to live a healthier lifestyle, this does makes sense, and I am going to try to be more aware of it, and I am never going to give up on school. I will finish no matter how long it takes me!

#3- I have to get another hand brace that fits properly. The official diagnosis is De Quervains Tenosynovitis! So I just need to take some Aleve, ice my hand, and give it tons of rest. Nothing major, just more annoying than anything.

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And just remember!

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Keep up the hard work in whatever you are doing. Something is better than nothing!

Workout Tuesday 5/21/2014

Goood Morning!!! ❤

So yesterday I officially went on my first bike ride in who knows how many years. It all came back too, I didn’t fall off and face plant onto the cement (yay haha).

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Look at my little biker self :-p

Anywaysss… My roommate has been biking to and from work for sometime now and I can see why she does it (besides having a completely crappy car that breaks down on her all the time…). It was a decent workout, and I could really feel it in my quads for the small amount of time we spent riding around the neighborhood. Great way to get out and about, and even participate in some cool fundraisers/charity events (such as the Tour De Cure!).

So back to my workout:

  • Romanian Deadlifts
  • Smith Machine Squats- Narrow (hip width), Wide (outside of hips), and Sumo.
    • 20lbs x12 (1 set of each)
      • superset with 20 lunges (alternating 10 on each leg)
    • 40lbs x12 (1 set of each)
      • superset with 20 lunges

Small break because my workout buddy FORGOT she had a meeting at work so we had to break it up and go back when she was done :-p (workout fail)

Concluding with a nice stretching sesh, and a good nights sleep! ❤

Keep fighting! Keep pushing towards your goals :). It may take longer than you would like but you will get there one day!