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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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!

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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100lbs Squats!

Promising myself that I am breaking 100lbs next week! 🙂

(Ignore the scary faces)

This is the result of 6 months of hard work. Everyone has to start somewhere. You just do what you can and work from there 🙂 There is no shame in squatting with just the bar (45lbs) or 5lb hand weights etc. If you are afraid of using the machines, or how to do proper form on certain exercises, ask the trainers at the gym! That is what they are there for! Mine have helped me so much, and I am so very appreciative.

The hard thing now is finding the time to do my workouts! I am currently working two jobs double shifts every day. I really need to catch up on my debt and pay my bills! So here it goes!

No Life

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Please let me know if you ever see my doing something with bad form, or if I can fix something! I do my best to make sure I do things correctly, but most of these things I am learning on my own so I will get them wrong at times!

Workout: Tuesday 6/11/14

So already I am behind on my schedule! *grrr* I was SUPPOSED to do leg day on Monday…but hey I guess everything doesn’t always go as planned and we just have to improvise ;). This workout was particularly hard for me, possibly because it was my first time at the gym since I got sick. I didn’t get to get everything in, but what I missed I will add in later on today after work!

  • 15 minute warm up on the elliptical
  • Leg extension machine x12 (3 sets)
  • I WAS going to do the leg curl machine afterwards, but you know…some ladies need their social time and thus decide that they need to do it while they are “working out”…. Makes me so angry. DO NOT DO THIS!!! There are people who go to the gym to actually accomplish something rather than exercising their jaw muscles… Have a little respect and consideration for others <3.

Sorry about the rant, might feel a little strongly about this :-p.

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Ok :-p I think I got that off my chest ❤

back to my workout…

  • Smith machine squats (narrow, wide, sumo)
    • 20lbs x12, 12, 12
    • 40lbs x12, 12, 12
    • 60lbw x12, 12, 12
    • 80lbs x7, 7, 7
    • 100lbs x3, 2, 3
  • Romanian deadlifts (60lbs) and lunges
    • x20 (deadlifts), 20 (lunges on each leg, so total of 40)
    • x15, 20
    • x16, 29
    • x9, 15
  • Seated calf raise (in, middle, out)
    • 70lbs x12, 12, 12
    • 75lbs x12, 12, 12
    • 80lbs x12, 12, 12
  • Dumbbell squat 25lbs for the duration of the song : Wiggle by Jason Derulo (yes I know…I just can’t help myself…)
  • Side lunges for the duration of the songs: Stay with My by Sam Smith, and Wild Love by Pitbull

 

I then had to haul a** out of the gym to make to do dinner with Nate and Paige!

Workout Plan for the Week of 6/9/14!

Schedule for the week of June 9th 2014

Monday: Leg Day (3 sets of each exercise as always)

  • 15 minute warm up
  • Leg Extensions
  • Leg Curls
  • Smith Machine or Barbell Squats
    • Narrow, wide, sumo so total of 36 each time (3 times so a total of 108 squats when you are done theoretically… lol)
    • OR I like to start off at 20lbs, and then progressively add 10 onto each side until I can’t do anymore squats
      • I have been able to get to 100lbs, but I can only do 2-3 squats at that point
      • So push yourself, but be safe!
  • Side lunges x 20
    • If I am with someone I will do these while I wait for them to be done with their sets
    • If I am alone, I will just rest in-between sets
  • Interval Training: jump rope or landmines
    • 1 minute on with 30 seconds rest for around 7.5 minutes
  • Calf Raises
  • Plank
    • If I am waiting for my partner to finish
    • If I am alone simply rest in-between sets
  • Leg Press
  • Hip adduction machine
  • Hip abduction machine
  • Interval Training: burpees (I have to do frog burpees because of my knees, but do whatever you are comfortable with!)
    • 1 minute on and 30 seconds rest like before
  • Romanian Deadlifsts
  • Walking or Stationary Lunges
  • Kettlebell Swings
  • Dumbbell Squats to failure
  • Make sure to stretch!!!!!

Tuesday: Chest

  • https://www.youtube.com/watch?v=ruR1HLYLNT8
    • Shows you how to do some of the exercises!
  • Spinning Class (5:30 AM or whenever)
  • Bench Press
  • Incline Dumbbell Bench Press
  • Plate Press
  • Cable Machine (if I am feeling frisky adding that on :-p)

Wednesday: Back and Abs

  • Probably go for a run/sprints this morning
  • https://www.youtube.com/watch?v=R0X24DPqFm0
    • Check out that video- where I got the exercises from
  • Close-Grip Bent-Over Row and Dumbbell Pull-Over
    • Do them together with no to little rest inbetween
  • Chin ups and Barbell Bent-Over Row (Wide Grip)
    • Same as before
  • Pull-Ups
  • Cable Crunches
  • Leg Lifts
  • Fork/whatever crunches (cannot figure out the name at all, driving me crazy!)
  • Bicycle Crunches
  • Planks
  • Anything else I feel like adding ❤

Thursday: Rest

Friday: Shoulders

  • Interval Training
    • https://www.youtube.com/watch?v=OfbCdxxUARQ
      • Video on how to do these exercises from Scott Herman on YouTube!
    • 4 rounds, 20 seconds on and 10 seconds rest, 8 minutes total
      • V-Up
      • Handstand Push-Up (how about just a handstand….lol…yeah that is totally not happening yet baha)
      • Flutter Kick (1-1 count)
      • Burpees
  • https://www.youtube.com/watch?v=EXZVCfmF_Zw
    • Check out the video, got this workout grouping from him. I really like his routines and how he explains them!
  • Dumbbell Military Press
  • Dumbbell Lateral Raise
  • Dumbbell Front Raise
  • Rear Deltoid
  • Barbell Shrugs

Saturday: Biceps and Triceps

Sunday: Rest

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!

Workout Thursday 5/8/14

  • Workout 5/8/2014
    • 7:00am gravity class
    • 7:30am stabilyze class
    • Romanian deadlifts (I can go a lot further down because unlike most of these people in these videos I am actually flexible baha)
    • Leg Press Machine with 20 lunges in-between sets (40 total)
    • Hip abduction machine
      • So what I do is spread my legs so I can feel it in the upper/side of my butt/leg and I do little bounces back and forth keeping the muscle engaged the entire time and squeezing as I go the furthest out I can (“pulsing” is the word I am looking for!).
      • So 5 turns of 10 bounces (not sure what else to call it lol) 3 sets of each
      • http://www.youtube.com/watch?v=aB67P2N-iHE lol usherrrrrrr
    • Smith machine squats so 5 total sets increasing weight and pushing till failure towards the end!
    • Standing calf raises
    • Landmine lunges
      • http://www.youtube.com/watch?v=fMraJKe1Kxg
      • Sort of like that but I take the bar to one side dip down into a lunge then push back up doing the normal landmine move to the other side, then I dip down into a lunge onto the other side. I did this for 1 minute and I usually rest for 30 seconds and then go again for 5 sets…butt I was a little tired so I had 1 minute on and 1 minute rest x5.
      • Just make sure to keep abs engaged, and push off your heels, keeping proper lunge form. Do not round the back and watch the bar, if you dip it too low your back rounds and the bar can come out of the plate if you are using one to hold the bar in place! (I believe this is about ittttt maybeh…)
    • Hip adduction machine
      • 130lbs x 12 (3 sets)
    • Good nice and long stretching session!!!

Leg day 5-8-14 (word document for those of you who would like to look at it that way!

All done! ❤