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

Follow me on Instagram: FIGHTWITHFITNESS

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

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

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

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 PliĂ© 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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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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Breast Cancer Awareness!

Just a little fun at my gym the other day! Got a little pink put in my hair and a glitter tattoo! So cute! Also in an update of my mental and physical health I have been really bad lately. I keep forgetting to take my medicine (will be correcting that SOON), and because I was too busy working I had not been working out for the past couple of months and therefore my sciatica is back. UGH!!!

For those of you who do not know sciatica is the irritation of the sciatic nerve which is a symptom of an underlying condition. I have seen my doctor and mine is not spine related (thank God) but it is still annoying/painful. It is also a huge reason why I should continue to keep up with my physical health. Keeping my back and ab muscles in shape kept this away for a while, but since I have lost most of that strength now it is back! My symptoms are shooting pain, numbness and a tingling sensation from my hip to my foot, and dull achy pain in my lower back. It gets worse the more I don’t relax and tend to it. Let’s just say I have been hauling ass back to my gym and getting in some low impact ab and back workouts to try and rectify this situation. I seriously can’t wait to get back to my full workouts. I miss them so much.

Seeing that I have been seriously over working myself I am only going to be working two jobs from now on and focusing on my mental and physical health. Also I need to fix everything and get my life in order (#1 move is to FINALLY get my room clean…omg been an ongoing project for weeks!).

Good video for sciatica: http://www.spine-health.com/video/sciatica-interactive-video