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

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

Let’s Go!

So I am finally almost home.

Gave up on the struggle here because honestly, besides a few friends, I had nothing left here to keep struggling for. I was working three jobs, working out when I could, and trying to maintain relationships with friends (who turned out to not really be my friends anyways). So I officially said f* it I am going home.

This past weekend my daddy and my niece (she was a big help lol) came to help me move most of my things. I have to sell or give away the rest. I am so blessed to have such a supportive and caring family. He would have came that night if I had really need him that badly. How many people can say that their family loves them that much? That they would drop everything immediately to be there for you.

My sister also was a huge factor in my decision to come home. I had no idea how much my troubles were affecting my family as well. She told me she was tired of seeing me struggle and being so unhappy. Until then I hadn’t ever heard her really talk to me like that. It reminded me that I was loved unconditionally, and sometimes family is the best place to find it.

Dealing with the depression of relationships lost, and failing to maintain a sufficient lifestyle here is hard. However, I am going to make the most of it. I am going to go back home, get some skills, find a good job and move on. Who knows what lies ahead of me!

Thank you to all of you for your support and I hope if anything I can inspire and reach at least one of you.

Honestly I have had to take my clonazepam the past couple of nights to sleep well. I am so hesitant to take them now because some unkind man I know (no names) basically tried to tell me I was going down the road of a pill popping alcoholic. <– I most certainly am not but oh well it still hurts/bothers me. But I gave in after being unable to sleep really for over a week. I was so tired I actually got sick and ended up sleeping for 14 hours the day before yesterday, and 8+ hours yesterday. I feel much better, but I have a lingering cold.

I shouldn’t be ashamed to take my medicine. No one should. It is the cruelty of other people who do not bother to really understand the affects of mental illness. I swear, whenever I tell someone I am slightly bipolar and have anxiety and depression issues they view/treat me different. It almost always gets used against me in a relationship. Which isn’t fair at all. I wouldn’t hold it against a diabetic, or a cancer patient that they  needed to do certain things to survive and live day to day Why do people judge me. STUPID STIGMA!!!! ❤ lol Ok enough of my rant.

It is leg day tonight. Will post my workout later.

Stay strong

❤

Don’t be afraid to love yourself for who you are.

p.s. The picture is because I got my first blender bottle today! So I can mix my shakes by hand since I will probably not be going to a gym that offers to blend my shakes for me (I have been spoiled!!!). It is a milestone!

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.

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!

Baby Steps

So I was sorely disappointed when I realized that I wasn’t going to be able to just start up where I left off a few months ago. I tried to dive head first back into my workouts… and let’s just say that was a bad idea. My sciatica came back which has hindered my further right now, and I basically crashed and burned. So I am going to be taking baby steps to get back in the game… even though I am not happy about it! I call my workouts my “old lady” workouts now.  I hate getting older! lol

I wish I had never stopped, but hey, sometimes life gets in the way.

However I am making changes in my job and in my life in order to focus more on my health.

  • I am meeting with one of the trainers at my gym to discuss personal training and guidance in reaching my goals. I know personal training is expensive, and I get that most people don’t do it. The only problem is that without proper attention and education, a lot of people are doing the exercises wrong. In failing to do them correctly you are setting yourself up for possible injury, working the wrong muscles/not getting the maximum benefit out of the exercise, and just generally failing at life (lol jk!).
    • My gym (Vent Fitness) also does these small classes called NXT classes which I found extremely helpful. It is almost like personal training because there are  only a maximum of 5 people per class. The trainers at the gym teach them, and they really help you learn, correct your form, and push you to be better. Getting in the reinvent program which allowed me to take these classes for a couple of months was beyond worth it. I love my gym, and I really believe in it. You may hear me talking about them all the time, and you’ll just have to get over it :-p
  • Ok…I just got a little off topic…
    • What are my goals!??
      1. lose weight
      2. tone/build muscle
      3. get certified to teach some sort of group class (yoga, spinning etc!)
      4. compete in either a bikini or figure competition in 2015
  • I just got a new job that is going to hopefully bring less stress into my life. I just realized that no matter how much I work, and how much effort I put into one of the jobs I am currently working, it won’t matter. I will never get the recognition I deserve, or the appreciation. I am killing myself for inadequate pay, and slight chaos. For someone who can have anxiety issues, chaos is not good…not good… :-p

Ok dog needs attention

Post more later

Love dog now

❤

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