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.

Beauty and Dreams

Take a moment to reflect on how beautiful you are! List the positives!

If you aren’t doing everything you can to be the best you can- make changes today!!! Set a goal list!! Dream BIG!

My goals are:
1. Start a charity to help those with mental illnesses have better accessibility to fitness facilities and or programs. Exercise and nutrition plays a huge part in being mentally healthy. It isn’t a cure, is it just another method that really works! Sometimes the only good part of my day is when I walk into that gym and go for it!
2. Do as many 5ks as I possibly can this year. I also want to set up a booth at everyone and help raise funds/awareness for mental illnesses. I want to play my part in breaking then stigma.
3. Get a good job and work hard. Save up money, and reward myself with a vacation.
4. Do a bikini competition. This is my goal I have set for myself, so hopefully in a year I will!!
5. Focus on myself. I need to take care of me for a while. Take the time I need to accomplish my goals.
6. Last but not least! I hope I can inspire and help people in being a Beachbody coach. It’s a great company! I love it so far. .

 My personal Beachbody website: http://www.beachbodycoach.com/esuite/home/fightwithfitness

Facebook: www.facebook.com/alisa.rogne.1

Instagram: fightwithfitness

 Ask me anything. We are all on this journey together, the least we can do is support one another!!

Playlist #2- Songs I Workout to

Some of the songs I have most recently added to my workouts!

I don’t know about you, but I need a little beat to take my mind off of what I am doing. Helps me push harder, do more, and achieve my goals. I live and breathe music. It touches my soul. Some people wonder why I have a hard time working out without it. I wonder the same about why they would choose otherwise. ❤

  1. Somebody (feat Jeremih- Natalie La Rose
  2. She Knows (feat. Juicy J.)- Ne Yo
  3. Sugar- Maroon 5
  4. She Came to Give It to You- Usher
  5. Fireball- Pitbull
  6. Sledge Hammer- Fifth Harmony
  7. Burnin’Up (feat. 2 Chainz)- Jessie J
  8. 2 On (feat. ScHoolboy Q)- Tinashe
  9. Booty (feat. Pitbull)- Jennifer Lopez
  10. BO$$- Fifth Harmony
  11. Bailando- Enrique Iglesias
  12. Bang Bang- Jessie J, Ariana Grande, & Nicki Minaj
  13. Na Na- Trey Songz
  14. Fancy- Iggy Azalea
  15. Problem (feat. Iggy Azalea)- Ariana Grande

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.

Everything All at ONCE!

I am a busy girl, and between working out and my 3 jobs right now I get a little tired. Therefore mass posting occurs!

First on my agenda is my gym friend’s competition! She worked so hard, and really stuck to her meal plans, so of course she looked amazing! You can follow her progress etc. at: Instagram: ashl3ycrews

Here are some photos from her show:

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I have met some really great and friendly people at my jobs, and have had a strange resurgent in my social life. Don’t get me wrong, I totally love it! I am just tiirreedddd lol I am slowly starting to realize I am not as young as I used to be :-p I neeeed my sleep! Specially with everything I am doing! However, how can I say no to the opportunity to do myself up and go out! My favorite thing to do! As well as be with fun and sweet people!

First on my list is my night out with the other Ashley! (too many Ashleys lol) She is also working towards a competition of her own and runs her own Instagram page: ashleyclyne ! We went out in toga a couple of times recently (she just turned 21 recently so of course I love taking her out and being her DD!). Here are some photos of our shenanigans and some photos of her herself so you can see what she is all about!

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Alsooo my idea to make a Halloween costume totally fell through when the sewing machine ended up being broken! I had a backup plan though so I went to see Hunter Hayes instead! It  was such an amazing concert and fun! He is so talented, and a complete cutie. He played many different guitars, the piano, and the drums during the concert. Had a really really fun time!

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My life is still hard right now. I am making some extremely difficult decisions that I am not too happy about. Some of which make me vulnerable, and I hate feeling unsure and insecure. I will push through this though and be stronger than ever in the end, like always. I am just glad I have so much to do to keep me busy, helps me to keep going. Plus I am meeting some great people who have really brightened my days as well <3. I haven’t had any major depression or anxiety problems since last year! So hooray for that! 🙂

Keep shining

You may just be the light that someone needed

I know I did

That I do

I always will.

My First 5k! Run Dead at Saratoga Springs State Park

I did it! I ran my first 5k! When I say ran, I actually successfully ran the whole way! I am so proud of myself 🙂 I didn’t think I could do it honestly! I haven’t run a full 3.5 miles in like ummm 2 or more years I think. So when I went today I thought I would just do my best, and I did!

Although let me tell you… Ummm I might have gone a little off course.

Yes! Embarrassingly enough I managed to somehow run past a turn, and proceed to run up this very large, steep hill that I almost died trying to climb… Only to realize that there was no one else around me anymore! I therefore had to turn around, and run down through the woods to find the rest of the runners. I emerged from the forest to find people I had passed a ways back looking at me like what the heck!!! Bahaha :-p Yup I am one of those people blessed with the ability to do something wrong/get lost no matter what! I was laughing at myself the whole way home.

image

So instead of 3.5 miles I am pretty sure I ran at least 4 miles, and I am going to be taking 5 or so minutes off my time! LOL Oh geez…. Really!!!????

So I am feeing accomplished. Happy. Satisfied.

That endorphin rush was well worth it!

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Sore in Unimaginable Places

First time doing gravity at my gym yesterday in a while, and I am PAYING for it this morning! It hurts, but it is a good pain! It means I accomplished something, I pushed myself hard enough to get results. I just wish I had never stopped a few months ago, cause I lost so much. I will get back there though, and be stronger and better!

In the gravity class at my gym yesterday I used the TRX straps to do a general overall body workout targeting many different areas. If you haven’t ever seen or used TRX equipment here is the website:

https://www.trxtraining.com/?gclid=CJ3YorLSxcECFZSDaQodKysAjg

Every time I do these classes I almost always spend the next couple of days  feeling the after effects. I love working my hamstrings on the TRX straps the most. I always have trouble really isolating the muscles on the gym’s machines. However, using the straps, I always end slapping the floor with fatigue. Yes, when I get to my limit I have to close my eyes, grunt, breathe, and puusshhhhhh (and look like a little crazy- but good crazy…I think…lol). I kind of want the straps for Christmas (especially the pink set!).

https://www.trxtraining.com/products/trx-home-pink?gclid=CNSyoLHUxcECFbFDMgod0hcA-Q

Bah time to do some cleaning, then hit up the gym for another workout! Plan is to do more core and lower back work, and also hit up one of my favorite classes that I just have so much fun in (posted about earlier) Body Jam with Mel!

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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Workout Playlist 10/16/14

  1. Burnin’ Up- Jessie J
  2. Centuries- Fall Out Boy
  3. Monster Winer- Kerwin Du Bois & Lil Rick
  4. Booty- Jennifer Lopez
  5. Bo$$- Fifth Harmony
  6. Hands O Me- Ariana Grande
  7. Bang Bang- Jessie J, Ariana Grande, & Nicki Minaj
  8. Break Free- Ariana Grande
  9. Drunk in Love (Workout Mix)- Power Music Workout
  10. Work B**ch- Brittney Spears
  11. Till I Collapse- Eminem & Nate Dogg
  12. Gotta Get Thru This- Daniel Bedingfield
  13. Radar- Britney Spears
  14. Into the Night- Santana
  15. Now You’re Gone- Basshunter
  16. Rock This Party- Big Ali, Bob Sinclar & Dollar Man
  17. My Life Would Suck Without You- Kelly Clarkson
  18. Don’t Stop the Music- Rihanna
  19. Welcome to Atlanta- P. Diddy & Snoop Dogg
  20. If I Had You- Adam Lambert
  21. Turn Down For What- DJ Snake & Lil Jon
  22. 3- Britney Spears
  23. Bouje (accent mark on the e)- J. Perry
  24. Thinking About You- Calvin Harris
  25. Hold It Against Me- Britney Spears
  26. Automatic- Aubrey O’Day
  27. Backseat- New Boyz
  28. Night of Your Life- David Guetta & Jennifer Hudson
  29. Blackout- Breathe Carolina
  30. Feel This Moment- Pitbull
  31. Tonight I’m Getting Over You- Carly Rae Jepsen
  32. All Around the World- Justin Bieber
  33. Crank It Up- David Guetta & Akon
  34. I’m a Machine- David Guetta, Crystal Nicole, & Tyres…
  35. In the Dark- Dev
  36. Let Me Think About It- Ida Corr vs. Fedde Le Grand
  37. Let’s Go- Calvin Harris
  38. Little Bad Girl- David Guetta
  39. A Little Party Never Killed Nobody- Fergie, Q-Tip & GoonRock
  40. Mr. Saxobeat- Alexandra Stan
  41. Peacock- Katy Perry
  42. Don’t Wanna Go Home- Jason Derulo
  43. Every Time We Touch- Cascada
  44. Play Hard- David Guetta
  45. As Your Friend- Afrojack
  46. Let There Be Love- Christina Aguilera
  47. Beam Me Up- Cazzette

That is my play list in order from most recently downloaded (newer releases at the top)! This is specifically my running playlist (not that I run that long at alllll, but if you are like me you NEED variety and new music).

Just thought I would share 🙂

I know how hard it is to find good workout/running music because I am constantly searching!