Week 2: Workout Plan & Supplements

Today is Monday!  The start of a new week, which means weigh in day and week two of my twelve week workout program.  Last week was a great week, although I missed two days of workouts due to being sick, I still continued my supplements and kept track of what I ate, and it paid off.  I lost 4.4 pounds!  Yea me!  It's important to give your body the rest it needs, especially when you are sick.  When I was younger I would push myself to workout, even when I was under the weather.  As I get older, I am learning that sometimes rest is more important than exercise.  I am also learning that exercise, proper nutrition, and rest aren't always enough to keep your body in top form.  Sometimes you must take additional steps towards living healthy and fit, which is why I have my first appointment with a chiropractor today.  I'm am looking forward to living pain free, and will let you know how my appointment goes!

Week 2 Workout:
Monday: Weekly Challenge (see below)
Tuesday:  Run 3 miles
Wednesday:  Full body strength, 20 minutes on stair climber
Thursday:  Run 3 miles
Friday:  Tough Test (see below), yoga in the evening
Saturday:  Spinning
Sunday:  Rest

Supplements:
MNS3, Catalyst, Thermoplus, Nighttime Recovery (Advocare)

Weekly Challenge:
Warmup
10 minute run
10x burpees
10x tuck jumps
10x push up rows
10x prisoner squats
10x spider crawls
10x bw squats
9x burpees
(continue decreasing reps until you reach 1x of each)

3x1 minute all out sprints with 30 seconds rest between

Tough Test:
Warmup
2 mile run
(1 minute of each exercise with 15 seconds rest in between)
burpees
explosive dips
mountain climbers
kettlebell swings
dumbbell push press
decline pushups
lunge jumps
dumbbell bent over rows
slam balls
pull ups
2 mile run

This Week's Workout Plan & Supplements

Call me crazy, but I love Monday!  Why?  It's the start of a new week, which means the start of a new program.  Whenever I start new workout, eating, or supplement programs I always start on a Monday (it's just easier for me to keep track).  I am focusing my new training program on the 13 races I am participating in this year (3 of them obstacle races), and am starting with a 12 week program.  I found a really cool iphone app called Tuff n Muddy, which includes programs to train and prepare you for obstacle races.  Below is what my week 1 training program looks like (I made a few modifications to what the app designed):

Monday:  3 mile run.

Tuesday:  Full body strength training followed by 20 minutes on Stair Climber. 

Wednesday:  Challenge of the week (see below for description).

Thursday:  3 mile run. 

Friday:  Tough Test (see below for description) & Yoga in the evening.

Saturday:  Cycle (if there is an extra bike....fingers crossed!).

Because I am also teaching 11 fitness classes this week I have to be sure to drink plenty of water, eat as clean as possible and take all of my supplements:

MNS3, Catalyst, Nighttime Recovery, and SPARK Energy Drink (Advocare)

Challenge of the week:

Warmup, 5 minute run, 50 pushups, 5 minute run, 50 pull-ups, 5 minute run, 50 v-ups, 5 minute run, 50 squats, 5 minute run, cool down.

Tough test (1 minute of each, 15 second break in between):

Burpees, Explosive dips, Mountain climbers, Kettlebell swings, Dumbbell push press, Decline pushups, Lunge jumps, Dumbbell bent over rows, Pull ups.

I'm looking forward to this week full of being healthy and fit!  At the end of the week I will give an update on how this week went as well as my plan for next week.

Peace Out 2012! A recap of my year.

I can't believe we are already in the second week of 2013.  This year is flying by already!  Below is a recap of some events, fun moments, and milestones that took place in 2012.

My adorable nephew Jaxson was born. 

My husband and I celebrated our 14th Wedding Anniversary.

I was promoted to Event Coordinator at Team Fit.

I participated in Fight For Air 70 Floor Climb, and beat my goal time.

I got bangs!

Went to a Pitbull concert

Buried Jerry in the sand

Found Milli Vanilli blazers with my sister

Senior portraits for David (can't believe he's a senior).

Lillian went to her first Homecoming dance (sniffle, sniffle).

Started my blog & facebook page Eat Sweat Rest.

Joined Advocare.

Team Fit's first Toys For Tots event.

Samone lost her first tooth!

Became a Sweat Pink Ambassador.

Did not reach my jean goal (but still working on it!).

Registered for 13 In 2013 Challenge.

So blessed to have celebrated another year and Christmas with my wonderful family.

Bulu Box Review

Bulu Box is a vitamin, supplement, and general health subscription sample box designed to help you feel your best.  Each Bulu Box contains samples of vitamin and supplement brands on the market.  Each month you'll receive a box filled with 4 to 5 premium samples from top brands.

Recently I had the opportunity of trying out a Bulu Box.  The box was shipped fairly quick and came filled with healthy goodies to try!  The Bulu Box I received contained:
-FRS Healthy Energy pineapple mango chews
-drinkwel (the multivitamin for people who drink) vegetarian capsules
-immuno-viva DEFEND+ energy powdered drink mix
-CRYSTAL essence Mineral Deoderant Towelettes
-Cocoa Well True Energy with AdaptoStress3 organic capsules
-Almaseed Synergy Diet meal replacement shake mix

These are all products I never would have tried without receiving them in the Bulu Box.  I think this is a great way to see what's on the market, and to find what works for you.  For more information visit BuluBox.com or stop by the Bulu Box Facebook Page.

I'm A Girls Gone Sporty Ambassador!

Girls Gone Sporty is a movement and the GGS Ambassadors are the driving force required to help spread the spirit of fun and adventure that Girls Gone Sporty stands for.  Girls Gone Sporty tag line, "Live the sporty life!"  Women who work hard, play hard, compete and eat, all with the intention of being their best, most positive selves.

                                         

Girls Gone Sporty Ambassadors form a network of sporty women who band together to focus on positive health.  While we recognize that achieving and maintaining a healthy weight is important, weight and appearance are not the cornerstones of our belief system, and we want to encourage women everywhere to embrace whole health and an attitude of adventure - body, mind, spirit and lifestyle - right where they are now.

I look forward to being a Girls Gone Sporty Ambassador, and inspiring women everywhere to love and accept who they are, to strive to be healthy and fit, and live the "sporty" life!

www.girlsgonesporty.com

Resolution Run Virtual 5k

Recently I blogged about registering for the 13 In 2013 Challenge (13 races in 2013).  Yesterday was my first race of the year.  I chose to start with a virtual race, the Resolution Run Virtual 5k, part of the 5 By The 5th Virtual Race Series.  This was my first time running since August 2012, after I decided to take the rest of the year off to allow my knee to heal.  It was cold!  January in Michigan kind of cold!  30 degrees, snow, and ice.  But, I did it!  I didn't want to at first, but I did.  It's so much easier to stay in the warm house, on the couch with a blanket or two, watching TV or playing around on the computer, but when you have specific goals that you want to reach it's up to YOU to take action toward reaching them.  My time was 35:43.  Not my best time...actually my worst!  But I'll take it!  I'm just glad I got out there in the cold, after such a long break from running, and did it.  I'm looking forward to my next run, Freeze Your Franny 5k on January 26th, and also my future 2013 runs, which include 5ks, 10ks, Mud Runs, and Half Marathons.