at home workouts

I am so excited to work out again!  I can't wait to work out every day and have more energy and feel better.  I am definitely not myself when I can't work out.  Right now I count grocery shopping as a work out.  One of my favorite things to do is try new workouts and new exercises.  I'm really sad that we sold my road bike when I got pregnant, hopefully my husband will get me another one someday.  I think after I have this baby I'm going to get back into cross fit.  I have pushed myself harder doing cross fit than I ever could lifting weights at the gym by myself.

Since I am getting so excited to work out I have been making up workouts I want to try.  Here are 3 at home workouts that you can do.

Workout #2 will definitely be the hardest.  Burpees are my worst nightmare.  I hate them so much, but love them at the same time.  Doing burpees helps with your strength and cardio all in one.  After I did 200 burpees (before I was pregnant, I would probably die if I did one right now) I could not lift my hands above my head to wash my hair because I was so sore.  If you aren't sure how to do a burpee there are tons of tutorials on youtube.  


Also I am getting really excited for Summer!  These are some things I'm excited for...

Lululemon has a super cute line of swimsuits out that are made for surfing and are more athletic.  They look really comfortable!  I'm definitely going to have to buy one for our California trip this Summer.

I really like this workout bag that just went on sale at lululemon.  I think it would be perfect for a baby bag too because it has so many compartments.   Sadly enough a sale at lululemon is still not cheap enough for me.  Maybe for my birthday I can talk Jordan into getting it for me.

I AM SUPER EXCITED FOR....

This bob stroller that my dad bought me.  I can't wait to try it out when the baby gets here.  

 Most of all (besides being a new mom!) I am so excited to go surfing this Summer.  It has been wayyyy too long!

photo: surf, lululemon

Kettlebell workout!

Just got my new workout DVD in the mail.  $4.99 on Amazon!  Bob Harpers kettlebell cardio shred.  It was a really good work out.  I think its about a 40-45 minute workout.  It's a full body workout that does a lot of arms, legs, cardio and sit ups.  I had to skip some of the workout.  All you need is a kettlebell to do the workout.  You can get pretty cheap ones at walmart.  I used a fifteen pound kettlebell.  I'm probably not going to do it again until after I have the baby, I think I'll stick to walking.    I love all of Bob's workout DVDs, I have never done one of his workout DVDs wtihout being sore the next day.  They are definitely worth trying.

Easy Salmon Dinner

I was not ready to go back to work today.  I wish I had every single Monday off.  That would be glorious!  I dream of the days when I will be a stay at home mom.  Who knows when that will be.  On Monday I went on a 55 mile bike ride.  The furthest I have ever gone on my bike!  I am trying to train for the tour de st. george bike race right now.  Jordan is really excited that I have been biking a lot and just came home with a prize for me today.  It's a new garmin for my bike.  I have a really old one and the battery keeps dying when I go on rides.  If I ever want new bike stuff Jordan will always get it for me.  Its great being married to a bike mechanic who is obsessed with bike crap.

Easy Salmon Dinner Over Rice

This recipe only took me about 20 minutes to make.

Ingredients:
salmon
brown rice
pesto sauce
2 carrots
2 sweet potatoes
2 cups broccoli
1 avocado

Directions:
I put 1/2 cup brown rice in a bowl and topped with salmon, 1 cup of sweet potatoes, 1 cup broccoli, a couple teaspoons of pesto, 1/4 cup of shredded carrots, and a couple slices of avocado.

for the salmon I seasoned it with salt/pepper/lemon pepper/garlic salt.  I baked it in the oven at 400 degrees for 12-15 minutes.  I made a big thing of brown rice at the beginning of the week so I didn't have to prepare it for the meal.  For the sweet potatoes and broccoli I used the steamable bags and cooked them both in the microwave.


Fast fun work out

Run/bike for 10 minutes

set timer for 20 minutes and complete as many rounds as possible:
-20 push ups
-20 lunges each leg (in place)
-30 sit ups
-10 burpees

after you complete the 30 minute workout set a timer for 4 minutes and do any butt exercise.

total workout time: 34 minutes and then you are done!

shark attack deaths vs. cyclist deaths

I love watching shark week. I surfed all day last Monday and Tuesday in California and don't really think about sharks that much in the water.  I have seen one before in the water but just swam as fast as I could in.  It was in Hawaii when I was going to school/trying to be a pro surfer.  I looked up the stats about shark attacks because I know they are pretty uncommon.  I just try not to  think about sharks when I'm surfing because surfing is the funnest thing in the World!!!  

Here are the stats on sharks attacks:

Confirmed Unprovoked Shark Attacks, 1580–2011
Region	Total Attacks	Fatal Attacks	Last Fatality
United States (Excluding Hawaii)	980	36	2010
Australia	877	217	2012
Africa	314	85	2012
Asia	124	51	2011
Pacific Islands / Oceania (Excluding Hawaii)	124	50	2011
South America	105	23	2011
Hawaii	105	8	2004
Antilles and Bahamas	67	15	2010
Middle America	56	27	2011
New Zealand	47	8	2009
Europe	35	17	2011
Bermuda	3	0	—
Unspecified / Open Ocean	14	7	2006
Total:	5,213	1,333	2012
Source: -International Shark Attack File -Australian Shark Attack File —July 2012

Ok only 44 deaths from a shark attack since 1580!  I think I'll take my chances in the water.  On shark week it said that there have been 52 attacks in southern California from 2000-2010.

I wanted to compare shark attack deaths to cyclist deaths per year to show Jordan.  I guess I am screwed because I like to bike and surf haha oh well.

Stats on deaths from cyclist accidents in US:
Year   Deaths
2001  732 1.7
2002  665 1.5
2003  629 1.5
2004  727 1.7
2005  786 1.8
2006  772 1.8
2007  701 1.7
2008  718 1.9
2009  628 1.9
2010  618 1.9

So on average around 600-700 cyclists die each year just in the US from accidents.  And only 52 people have died since the 1500s from shark attacks.  CRAZY!  Hopefully my husband knows what he's doing.  I would definitely rather take my chances surfing over biking.

Enough depressing stuff.  On to my new favorite drink!  I am such a drink person.  I love making/trying new drinks.  This one is super easy and delicious!  It is inspired from true food kitchen.  We went there on our vacation, definitely overpriced food and it was just ok in my opinion.  They had a list of all natural drinks and they had one kind of similar to this.  

Coconuty Juice Delight:

What you will need:

coconut water

your favorite juice

Directions: Add 2/3 cup coconut water to 1/3 cup juice

Here is my at home work out for the day:

total time: 35 minutes

warm up:

-200 jump rope

-50 sit ups

-100 jump rope

work out:

set timer for 25 minutes and complete as many rounds as possible

-30 kb swings (see video)

-20 leg lifts (lay on back lift legs all the way up and all the way down)

-20 pus ups (on knees, chest touches the ground)

-50 air squats

-20 swimmers (lay on stomach, keep legs up and chest up while moving hands like you are doing the breast stroke)

I just bought a kettle ball at walmart for $35!  They are pretty expensive everywhere else.  I got a discount on mine because it had a small hole in the fabric around it, score!  I got a 25 pound one.  I think anywhere from 15-25 is a good amount of weight.  25 is perfect for kb swings.

Also please click here to read the funniest thing I have read in a long time!  You will laugh out loud, trust me!!!

How to make your own wall ball

 When I was at my parent’s house I asked my mom if she had any old basketballs I could use to make something.  My sister and I got about five balls and headed to the park around the corner that has a ton of sand.  We made medicine balls and they turned out awesome! I just saved myself over fifty bucks easy.  Some of them cost up to $80.

What you will need:
Any size old basketballs/soccer balls
Use a water bottle for a filter.  Cut the end of the water bottle off. 

Instructions:
Make an X with scissors/knife in the ball
Use the water bottle as a filter to fill the ball up with sand.
Use duct tape to put over the hole in the ball

I'm probably going to cover my entire balls with duct tape.  One of the balls is 18 pounds and the other one is 12.  You will probably only need a medium size basketball/soccer ball.  I saw small ones at walmart for only $5.  A normal size one ends up being too heavy.  I didn't fill up the spalding basketball all the way. 

Click here for a work out by Anna Kournikova with a medicine ball

Or type in medicine ball into my fitness buddy app and 20 or more will come up 

Make Your Own Gym for $100

I love finding new workout equipment to add to my little gym I made for myself.  Craigslist is definitely the way to go with most workout equipment.  You can get weights for more than half off.  This is a list of my top 5 workout items for making your own gym.  It will cost you only 100 dollars to make your own gym.  

Resistance band: $10 walmart

apex workout bench: $39 walmart

Pull up bar: walmart $19

40 Pound Weight set: walmart $20

Stability ball: $10 

 These are a couple things that I want to get soon:

wall ball: I use this every day at cross fit.  I want one so I can start doing cross fit at home.  

Kettle ball: also used every day at cross fit.  I found one for 35 dollars at walmart

Power tower: I found one on craigslist for 80, but I'll have to save up for this and find somewhere to put it.

Resistance band that hooks in door.  Walmart: $20

Since I started doing cross fit I realized that you don't even need a gym membership, in fact I get a better work out without one.  At the gym I would never sweat as much as I would at cross fit.  I like to make my own workouts I can do at home.  When we were at Lake Powell last weekend I made my sisters do cross fit with me on top of the house boat.  They were sore the rest of the trip and hated me haha.  

Here is my work out for the day!

-cardio: 30 minutes (swim laps) since I am obsessed with watching swimming on the olympics right now

-cross fit: 30 minutes

Here is the cross fit at home work out:

Warm up: Complete 2 rounds of:

-20 push ups

-20 squats

30 sit ups

100 jump ropes

The Work out: Put a timer on for 20 minutes and complete as many rounds as possible

-20 pull ups

-50 lunges (25 on each leg)

-30 sit ups

-10 burpees

-10 knees to chest

-20 leg raises

Notes:

what you will need for the work out: A pull up bar (20 dollars at walmart) or do push ups instead of pull ups.  For the pull ups I get a jumping start so that I can actually do 20 of them.  

Here are some videos of the exercises:

Knees to chest exercise:

burpees:

  

Meal Plan and Work Out

Today's Meals:

Breakfast: 

1 ezekial english muffin with 1 tablespoon homemade honey roasted peanut butter and homemade mango strawberry jam.  Soooo delicious.
1 green smoothie and lime water
green smoothie: 1 cup frozen strawberries, 1/2 cup frozen banana slices, 1/2 cup apple juice, 1/2 cup water, TONS of kale!

Calories: 350

Snack: homemade peanut butter protein bar:
In food processor or blender (blendtec or vitamix) combine 1 cup peanuts, 1 cup dates, two tablespoons peanut butter, 2 teaspoons agave, 1 scoop whey chocolate protein powder.
calories: 200

Lunch: 

2 slices of ezekial bread with small amount of goat cheese topped with one egg on each slice.  Top with avocado and tomatoes.  Sprinkle lemon pepper on top.  Side of edamame.  

Calories: 400

Dinner: homemade whole wheat vegetarian pizza with salad.  
Use this recipe I found for the dough.  I wanted to try to make the pizza without cheese but Jordan wouldn't let me.
calories: 370

Balsamic vinaigrette dressing for the salad:
combine 2 tablespoons balsamic vinegar
2 tablespoons apple cider vinegar
1 teaspoon regular mustard
1 tablespoon extra virgin olive oil
1 1/2 tablespoon pure maple syrup

Dessert: dark chocolate chips
150 calories
Total calories: 1470

All over work out! at home

WARM UP: 7 minutes of abs

time yourself for 7 minutes doing any variation of abs, do not stop the entire time.

flutter kicks

regular sit ups

bicycle
leg raises
hold a plank

THE WORK OUT:

5 rounds: 3 minute rest in between each round.  A really good time to complete one round in is 6 minutes 30 seconds.  
Try to do each round as fast as you can

400 meter run

10 burpees or pull ups if you have a pull up bar

20 push ups (chest must touch the ground) Do push ups on knees if you can't do regular ones

30 sit ups (regular) 

40 squats

This workout is a killer.  You will feel so good after it though.  It is better to do this with a friend.  I did this at cross fit last week and wanted to die.  

My Awesome Birthday

  So for my birthday yesterday I got four new water bottles (I have a weird obsession with water bottles, don't ask) I also have an obsession for school supplies.  It started when I was 8 and I can't seem to get rid of it.  There is something about a new thing of pens and pencils, gets me every time.  I also got a card from Jordan that said I could do cross fit for one month and he put money in it for me to use.  So excited to die next month!  Cross fit is so insane, I'm at least going to do it for a month.

I also got how i met your mother season 7 from my awesome brother Brian!  This should keep me entertained for about a week.  Maybe I should try to control myself to one episode per day so I am not sad like when Lost or prison break ended.  

Me with my birthday present (I don't ask for much, just some water bottles)

 me with my cute sisters

My obnoxiously tan family!  Like seriously have they not heard of skin cancer?  just kidding.   I am so white compared to them.  I don't like torturing myself outside in  in Arizona.  I only go outside if its from 5-8 am or 10-12 pm.  

Here is the cross fit work out I did last week:

warm up: 1 mile or 2,000 m row

Filthy Fifty
50x box jumps (there was a tire there and you had to jump on and off of it fifty times)
50x pull ups (I used a band to make it easier, not possible to do regular pull ups ahhh)
50x kettle ball swing
50x walking lunges (each leg)
50x toes to bar (hang from a bar and bring your knees to chest or make your toes touch the bar while hanging on)
50x push press
50x back extension or dead lift
50x wall ball (take a 20 pound ball and squat down and when you come up throw the ball as high as you can against the wall and catch)
50x burpees
50x double unders  (or jump rope 100 counts)

I about DIED.  The entire time there is super loud music and a guy yelling at you and everyone is going super fast.

Here is a preview of cross fit for those of you who haven't heard of it

The workout I did today took about an hour and forty minutes.  Ugghh too long.  I wanted to fall over by the end of it.  

Please do not pay for a personal trainer ever.  Cross fit is wayyyy cheaper and such a better work out!

30 minute arm workout

I love finding new workouts and mixing up my workout routine at the gym.  A website I love is bodybuilding.com.  You can pick a workout plan that works best for you and they will show you 3 months worth of work outs.  I love Jamie Eason and her work out schedule she posts.  You can look at it here.  This is one of Jamie Eason's (fitness model) workouts.  I love this workout and it only takes about thirty minutes to do.  I love it because its really fast but a really good arm workout.  You can do this work out at home or at the gym.  You just need one set of dumbbells.  




wide push ups: 3 sets of 12 video
dumbbell bench press: 3 sets of 12 
flat bench cable flyers: 3 sets of 12  video (I use dumbbells)
narrow push ups: 3 sets of 12  video
overhead triceps dumbbell extension: 3 sets of 12  video
triceps pushdown: 3 sets of 12  video  or do triceps kickback if you are doing at home here