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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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 ❤

Woke Up Feeling Full of Potential <3

I FINALLY got a good nights sleep without the aid of medication.

I hate having to take my meds to sleep. But alas sometimes my brain will just not shut off and I either stay up all night, or I wake up multiple times during the night. So I do what I have to do in order to make sure I am well rested. 🙂

I am also going to finish completely cleaning my room today. Anyone else just feel sooo much better when their room is clean? It is almost like a weight taken off my shoulders. Just sucks that I am so talented at messing it up again lol 😦 I just have so many things from my entire apartment that I had to shove into my old room. Let’s just say it is a tight squeeze and I am struggling to make it organized/neat.

Well today I just want to say carpe diem!!! Seize the day!!!!

I plan to:

  1. catch up on all things Beachbody today
  2. Apply to jobs
  3. finish my 3 day refresh with a bang!!!!
  4. spend family time with my sister and her family (maybe I can take my niece to the playground and get a little “workout” action in haha)

What are you planning for your day! Get up, get going and kill it! You got this!

My personal Beachbody website:

http://www.beachbodycoach.com/esuite/home/fightwithfitness

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

Instagram: fightwithfitness

I am here for you as always if you ever need anything. Just message me <3.

Good Morning! Updates, and Photos <3

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So I have moved back home and for the most part I am settled in.

(besides the fact that my trunk is still packed full of things… <– out of sight out of mind right! lol)

The move back home has been hard. It is hard going from being fully independent (for the most part) to fully relying on your parents again for everything. I mean EVERYTHING. I still don’t have a full time job so they are paying for all my bills, including my rent for my apartment in NY. My lease technically ends in July (long story…). I found myself crying in bed for no reason and being tired. Oh so tired. My friend was you “you are depressed…” I was wow I hadn’t noticed :-p. I knew it was going to happen, I knew it would be hard. I am doing better though.

I found the world’s tiniest job basically just being a middle school girl’s companion from 6:30am to 7:30am in the morning after her mother leaves. So while we are seriously taking some major baby steps in getting to where we want to be, I will take what I can get!

Also you are looking at a brand new Beachbody Coach!! My friend believed in me enough to spend her OWN money on the package to get me started! So I CANNOT thank her enough, and I can’t wait to help make a difference in people’s lives! This is also going to be a huge help in getting me up and out of bed each morning. I need a purpose in life, and lately I have felt pretty much useless and blah. Now I have something to do, and goals to work towards and that makes a world of a difference.

I already woke up this morning with the biggest smile on my face!! ❤

Love you.

Stay Strong. Keep Fighting.

Instagram: Fightwithfitness

Facebook: Alisa Rogne

Beachbody: beachbodycoach.com/fightwithfitness