The Upper Body Cardio Countdown Workout

Don't forget to tune in online and watch the Olympia!!! Be inspired!!! Find it HERE!! 

I had to workout at home yesterday. Most of the time (for me) home work outs tend to get boring. I decided to switch things up a little bit and try another bloggers workout.

The upper body cardio countdown workout via pojo fitness. I enjoyed this work out, my abs are sore! I will continue to use the upper body cardio countdown workout in my routine. Thanks Liz for sharing!!

                 the upper body cardio countdown workout

set 1 & 3 you will do...

10 pushups

9 dips

8 pushups

7 dips

6 pushups

5 dips

4 pushups

3 dips

2 pushups

10 dips

1 minute burpees 

set 2...

10 dips

9 pushups

8 dips

7 pushups

6 dips

5 pushups

4 dips

3 pushups

2 dips

10 pushups

1 minute burpees

set 3...

repeat set 1

1 minute burpees to finish

Back:
DB Rows 16 Reps 3 Sets
Pullups (Assisted) 10 Reps 3 Sets
BB Bent Over Rows 12 Reps 3 Sets
Biceps:
DB Curls 12 Reps 3 Sets
Hammer Curls 12 Reps 3 Sets
BB Curls 8 Reps 3 Sets
Triceps:
DB Kickbacks 12 Reps 3 Sets
Overhead Extensions 12 Reps 3 Sets
Dips (Body weight) 20 Reps 3 Sets
Shoulders:
DB Press 16 Reps 3 Sets
DB Side Raises 12 Reps 3 Sets
Plate Front Raises 12 Reps 3 Sets

6 Pack Fitness Bag!!

I am very EXCITED for my husband. He is now a 6 pack fitness bag (Durus 500) owner!! With this bag, NO more excuses are allowed!

It is all about convenience and this bag is IT!! With this bag you can easily transport an entire day’s worth of healthy foods, whether you are dieting to lose weight or are a body builder on a strict meal plan.

The Durus 500 comes with 5 meal containers and 2 gel packs. There are two outer pockets that has room for your water bottle, shaker bottle, fruit and silverware. The top compartment has space for your supplements, vitamins and protein bars. Amazing isn't it! I can't wait to get one for myself! I want the smaller pink and grey version!

At the gym today I was pressed for time so I said screw cardio, lift WEIGHTS! I've been home from the gym for the last hour and my arms are still shaking. They are going to be sore tomorrow. 

Protein Pancakes

Every morning I start my day with protein pancakes. There are several variations on how to make these but here is how I make mine. For the time being anyway. Once we the cooler weather arrives I'll be making protein pumpkin pancakes. 

Simple Protein Pancakes :

4 Egg Whites

1/3 Cup of Oats

1 Scoop of Protein Powder

1/4 Cup of Blueberries

& Cinnamon to taste!

Directions: Mix all ingredients together and cook on stove just like a pancake!

Leg Day & Meal Prep

Today's preparation equals tomorrow's success! I have roasted green beans, 3oz chicken breast, half a cup of brown rice! This will only last till mid afternoon Wed. So I'll need to prep again soon.

I have my water and fruit ready. Can't forget about my green tea.

Today's Leg Day Workout:

*Run* to gym 1.37 miles. 

*Deadlifts* 4 Sets, 8-12 Reps

*Box Squats* (Smith Machine) 4 Sets, 12 Reps

*Kick Backs* 4 Sets, 12 Reps (Last Set = Pulses)

*Calf Raises* 4 Sets, 16-20 Reps Super set W/ 

*Body Weight Calf Raises* Until Failure

*Leg Press* 4 Sets, 12 Reps

*Leg Curls* 4 Sets, 10-12 Reps (Pulses Last Set)

*Leg Extensions* 4 Sets, 10-12 Reps (Pulses Last Set)  

*Run* Home 1.4 miles

Post Work Out Meal...Carbs :)

Sunday

Another 6 miler in the books!! I'm ecstatic the weekend is over. It is time to get back into a routine and back to eating clean. I've been eating semi clean the past week but I want to get stricter with it and lift some damn weights. Running is great and all but running doesn't shape and form my body like strength training does. 

This morning I ran with an old friend. One of my old neighbors (from the first time we were stationed in WA state) moved back to WA recently, so we went running together. She didn't want her picture taken at 8 in the morning. We jogged 6 miles around the perimeter of base, and kept the pace slow. It's hard to chit chat with a friend when you running fast.

I took the above pictures this morning when I went to Tacoma for a hair appt. I walked around a bit and noticed this stadium over looking the Puget Sound. I wish this stadium was closer to my house. The view is amazing, I would run here everyday if I could. Oh, and I just found out this is the high school that was used in the movie 10 things I hate about you.

Clean eating hasn't been my number one priority lately, which I knew this would happen with my husband home now. Carne Asada taco's are my weakness. Wait till you see what I am eating tomorrow on Football Sunday!! I promise to not ruin all my hard work from the last 4 months. Tomorrow I will be prepping my food for the week. Eating clean starts on Monday.

Dress Blues And A 4 Miler

My husband doesn't get to wear his dress blues very often. He maybe wears them once or twice a year (if that) I just had to take a picture of him looking all fancy.

As for me...Well I was able to knock out a 4 mile run. It wasn't my best run but I'm glad I got it done! 

Great To Be Back....

I'm glad to be running again. I've missed it!! Today's run consisted of 3 miles with some hills. I was also able to prep meals for the next two days. On the menu....4oz Chicken Breast, 3oz Yam, with some broccoli. When my sweet tooth kicks in I have strawberries. Yum!

POW Memorial 5K Recap

I didn't have any intentions on running in this event. But since we got back in town the night before and I was in desperate need of a good workout, I went ahead and set my alarm for the next morning to register for the race. It would be nice to set a new PR in the 5K but I haven't been running lately so I knew a PR wasn't likely going to happen. I went out there and did my thing though. I did pretty amazing considering that I've been eating nothing but fast food for the past two weeks and haven't been running. 

5K Time: 25:54.43

Mile 1: 8 Min Mile I tried my best to start with a slow pace. 

Mile 2: 8:14 Min Mile Started to pick up the pace a little bit but then I realized, omg I am tired as heck, I can't believe I am still running!!

Mile 3: 8:57 Min Mile Hill!! I've run up this hill plenty of times with no problems but this time was a little different and that hill kicked my ass! Once I got to the top I took a walking break, started running again, then took two more (quick) walking breaks. I tried to pick up the pace, but I was just too tired so I stuck with a pace I felt comfortable running. When I came across that finish line all I could think of was "Thank goodness the race is OVER!!"

Husband Runnin' !!!!!

My husband has new kicks!!! I'm really excited for him. He bought the Asics Gel Kayano 18's which received awesome reviews. My husband isn't too fawned of running. I don't expect him to become obsessed with running like myself, but it would be nice to go on a "jog" with my husband from time to time. I talked him into running with me ONCE when we were in Kentucky.

Then he bought this shirt over the weekend to spite me :/ He's still gonna run with me weather he likes it or not!!