My Tuesday workout

Tuesday’s workout felt so good, it was 1010 calorie burn good ūüôā It was an hour and 20 minute session in our garage with my husband.

2 mile HIIT. If you are not familiar with what it is here it is. If the speed is too fast for you lower it to your comfort.

2 mile treadmill run

10 Burpees
20 30lb Barbell weight squats
10 Push Ups
30 second wall sit

Repeat 3x

10 Burpees-page0001

30 10 lb weight Russian twists
30 Mountain Climbers
15 Sit Ups
30 10 lb weight plank rows
Repeat 3x

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12 Barbell clean and press / overhead press
12 Barbell deadlift
12 Bent over barbell row
12 Barbell good morning
Repeat 3 x (I used 30lb barbell weights)

Barbell Weights

The website for illustrations is http://www.workoutlabs.com  You can create your daily workout sheets for your work outs and print them. And the final result……FELT SO GOOD!

1010

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Fitbit Charge HR Review

FITBITCHARGEHR

So I finally bought a Fitbit Charge HR. I have been waiting for the release of the HR one because heart rate monitor is important to me, however when I went to pick it up everyone was sold out!!!! If you only knew what l went through to get this little gadget lol. So far I love it. I have had it for a week and I will definitely tell you it motivates me and makes me realize how much I am moving through out the day. I wear the fitbit to bed as well because it tracks your sleeping patterns. When I wake in the morning it will already show like 250-350 calories burned. I have heard people say “how am I burning calories when I am sleeping”? The calorie value that you see on your¬†fitbit when you wake up in the morning is your estimated calorie burn for the day so far. People do not realize that you still burn calories even if you are sedentary or sleeping.¬†It is¬†estimated¬† on your age, gender, height, weight and heart rate.

It measures my steps walked throughout the day, mileage, work out and active minutes (active minutes is when your heart rate is in moderate-to-intense activity).  Since I have a mostly desk job it motivates me to get up more and even walk around my little office, or do jumping jacks. Also I have been walking up and down the stairs on my break or lunch so that I can meet my personal goal for the day (which you can set in your app). It made me realize that sometimes I get home and it was a busy day at work and I think that I am exhausted and did enough for the day physically but then I look at it and I barely moved from my desk. So I have been increasing my cardio even if I only have time for only 2 miles I will do a quick HIIT workout and lift some weights to keep my heart rate up.

You can log your food, your water and best part you can buddy up with other people and motivate each other and see each other’s numbers and goals.

FITBIT SCREEN SHOT

If you need motivation and you are a visual person I strongly recommend this little gadget. My company participates in a Humana Vitality program where I can link my fitbit to and I earn points and eventually prizes or gift cards for being active. Check if your company has a similar thing.

Fitness Trackers

I am a visual person, seeing my calorie intake and calories burned gives me great motivation. I am also a gadget lover. I wanted to share with you what I use and want to use in the near future.

Currently I have a Polar FT4. I absolutely love it. It’s a¬†calorie counter. It comes with a heart rate¬†monitor strap that you strap to your chest and it links with the watch to measure your heart rate. It’s not¬†expensive. You can find it at Best Buy, Radio Shack, Amazon or here.

Polar ft4

For distance tracking when running or hiking I use RunKeeper App. I usually have my phone on me anyway for music so why not just use an app to show me how far I am going, it also helps with a map if I am running in a new place.

RUNAPP

I also have downloaded a Nike+ Running App because it tracks even your indoor/treadmill running.

WHAT I WOULD LOVE TO OWN…..

Fitbit Charge HR or Fitbit Surge. I have been reading reviews on Fitbit products and hear nothing but the best.

Fitbit Charge HR hooks up to your phone of course. Comes with a heart monitor strap. Tracks your activity all day long even your sleep which is what I am intrigued about the most. It also has a called ID so if you are working out you can see if the call coming in is important enough to stop or you can call back later lol.

Fitbit Surge tracks GPS, continuous heart rate, all-day activity stats and sleep. Includes smart notifications and music control.

FITBIT

You can check out these babies here.

What do you guys use?

…til next time Maya

Choosing workout shoes

The single most important piece of equipment in virtually any kind of exercise program is the RIGHT pair of shoes. This is very important and is one of the things I believe you get what you pay for. I would not do short cuts or cheaper options on this. The right shoe not only has to be comfortable, it also has to support and conform to the shape and movement of your feet.

CROSS TRAINING

If you do a variety of activities, go for a cross trainer. Make sure that you can’t fold the shoe at the middle or twist it like you’re wringing out a towel. If you can, it’s too flexible and won’t provide proper support. My fave cross trainers are Nike Flex Trainer 4 Cross-Trainer. Can be found here or here.

NIKE CROSS TRAINER

STRENGHT TRAINING

The most important thing to keep in mind for strength-training shoes is that you want to be stable, which means having your heels as close to the floor as possible. Look for a shoe with a lower to minimal heel.

Chuck Taylors. These are one of the most efficient and effective shoes for strength training and my personal favorite. You can find these for as little as $30-50. You can find them on Converse website here or at Target, Marshalls, TjMaxx.

converse

Nike. I am a Nike girl, even though I own a pair of chucks I always seem to go back to my nikes. My favorite are Nike Free TR4 or Nike Womens Free 5.0 TR Fit 4 Cross Training Shoes. My sister got me these for my birthday and they are definitely the cutest pair I own lol. You can find them here or here.

NIKES

Running

Running shoe should flex , making sure it bends and aligns with the foot joints as they move through the running gait. This makes shoes feel lighter and more comfortable.
ASICS GEL-Lyte33 2 Can be found here.
asics

Women’s Nike Free 3.0 Flyknit can be found here.

nike-free-flyknit-3

These are my opinions,¬†shoes that work for me from personal experience. Remember shoes are pricey but you get what you pay for right?! ūüôā

til next time Maya

New Year Goal

SHOULDING

Hello everyone…the years is almost over!!! Did you set up a personal goal for the new year? I definitely¬†did. I really want to complete the 12 week no excuse mom challenge¬†by Maria Kang. I have an injury¬†that is setting me back right now and I pray to God that I can heal by January 12th to start the challenge. You can read about the challenge here.

If you guys do not know who Maria Kang¬†is, she is the Mom that started the No Excuse Mom movement. She got a lot of controversy¬†about the picture she had of her self in a bikini¬†with 3 kids with a “What’s your excuse” title on it. I am not going to go into that debate, but I know those of you that are trying to fit workouts into your daily mommy life especially those of you¬†that work full-time too completely understand what Maria was trying to say with that statement. Anyway she inspired a lot of Mom’s out there and No Excuse Mom movement began. If you want to learn more about that you can check it out here.

Whatever your goal is for the new year, wether health/fitness related or whatever it is you want to work on in your life just remember if you truly want to change your life, you must first be willing to change your mind. Good luck and I wish you all a happy, healthy and sucessful new year!

…til next time Maya

Cardio vs. Strenght Training

With all the controversy going on in the fitness world on what works best for weight loss cardio or strength training/weight lifting I decided to let you know what I learned and tested.

First of all what plays a major decision on what you¬†should do is the result you are looking to achieve. If you are looking to just lose weight then go on and run it off :-). You may choose to run outside or on the treadmill. Depending on how much weight you are looking to lose¬†this may work fine for you. It is proven that heavier people lose¬†weight like this the fastest but they do hit a plateau at some point and that is when their calorie intake vs calorie burn has to be adjusted. There are many different studies in aerobic exercise¬†that prove that you are able to contain muscle mass while loosing fat but then that’s all you get just a lean/slim body and if that’s what you want to go for it. The fat loss wars against cardio training is due to the calorie burn after the workout is completed.

Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you’re burning 70. While you may think, ‘Big deal – 10 extra calories’, when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half. In order to generate a high amount of post-calorie burn from cardio, you would¬†have to be doing it for a very long duration of time, and usually people who are capable of doing¬†this don’t need to be concerned with fat loss in the first place.

What weight training will enable you to do is build larger degree of muscle mass which then basically serves as your¬†calorie¬†burning powerhouse in the body. Do I have your attention yet??? Many ladies are discouraged from weight training because they think they will look like a man…worng wrong wrong, I can not tell you enough how wrong this is. Ladies grab some dumbbells please. You will not bulk up, unless you want to then grab some steroids. Therefore, the more muscle you have on your body, the higher BMR¬†(basal metabolic rate)¬†will be and the better the calorie burning results you will obtain 24/7.

Lifting Weights

Have you every thought why men eat more than¬†women and don’t gain weight???¬†Of course¬†¬†it’s because they have more leaner muscle mass on their body which in turn is burning more calories around the clock.

I am trying as simply as possible to explain this to you, there are so many things to tell you about and I could write for days but I will tell you I was a strictly cardio gal and I did lose weight but that was all fat loss and barely any visible muscle. I had hanging loose skin that I hated, so that’s when I started researching and learning about weight lifting. I will also tell you that in a month of weight training I could tell a huge difference. I did not lose any weight on the scale because I built muscle and I did lose inches.

I lift faster

In conclusion please stop thinking that cardio equals to fat loss and weight training builds you muscles and weight gain. It is just not a clear-cut¬†as that and often the biggest difference between fat loss and muscle building¬†is related to diet more than anything and like I said in the¬†beginning it all¬†about what goal you are looking to reach.¬† I like to keep things interesting and warm up all my workouts with at least 10-15 minutes of cardio. In the end it is 80% of what you eat, 10% is genetics and 10% is the work you put in (it better be good 10% ladies so no excuses ūüôā ).

 

Til next time…

Maya

Moms and finding time to work out

 

So this is the magic question..When do you find time to work out?

I am a very organized person, everything that goes on in our family is written on a calendar. I have a calendar hanging in our closet and every workout, appointment, playdate, friend visit, doctor appointment ect is written out. Each sunday I will look at the week ahead and what is planned and will add my workouts accordingly. So some days I may work out before work, some after work some I will squeeze in on my hour lunch break it all depends whats scheduled that week. Here are some workouts that I fit into my weekly schedule.

Jogging/Running/ Hiking

This is one of my favorite workouts for Mondays or days I know will have a lot on my plate and may stress. Jogging or running acts as a wonderful stress reliever to me. I don’t have to count reps, or think about what comes next, I just shut my mind and go. During summer I run through my neighborhood¬†or the park close by, my kids are usually playing in the yard while my hubby is with them either playing or doing something outside. During winter I will run on my treadmill in the bedroom usually as soon as I get home from work to get it out of the way¬†(If I prepped dinner ahead, if not then after dinner). On the weekends while the babies and hubby are still sleeping I will sneak away to hike a near by mountain either by my self or my brother, mom or sister-in-law. Keeping¬†it healthy in the family ūüėČ

Mom and I Hike

Before Work

Since my treadmill is in our bedroom due to space reasons I can not run in the morning and wake my husband or kids that may have crawled in our bed during night :-). I set my alarm 45 minutes before and get up and do a 25 minute T25¬†workout DVD or I pull YouTube videos such as Pop Sugar Fitness, they are quick and just as effective, and no ones sleep is disturbed ūüėČ

Working out at work

I have a mostly sitting job so every hour I will get up and stand behind my chair and do squats, lunges, jumping jacks, planks¬†or stretches. I also bought this little¬†bike that can go¬†under your desk, or beside your desk if you are tall like me. You can¬†find a similar one here. ¬†On the days that I have an hour lunch I put my building’s 4 flight of stairs to a good use for 30 minutes. I will go up and down the stairs for 15 minutes then I will do stair jump squats. If I do not feel like doing stairs I would jump rope or do a you tube video on my cell phone. It’s even better¬†during spring and fall to do this outside. I bring a change of clothes of course to wear during workouts..you dont want to be smelly at work ūüėČ Doing this with a¬†co-worker is of course much more fun.

Work Bike Work Planking

Family fun workout

This one is always fun because it’s with¬†your kiddos. My kids enjoy it and giggle just as much as I do. I play chase with my 8-year-old¬†and he even runs with me through the neighborhood.¬†We go to the park and I will run while he rides his bike. At home I will take my two and a half-year¬†old and put him on my shoulders for some killer squats and lunges.¬†I will plank with him on my back or what he loves the most is when I am doing push ups and he sneaks under for some kisses. If I am doing kettle bell workouts they will each grab one and mimic everything I do. Sets a great example for your kids!

Kettle BellsSquat with kids

Local health clubs

The fitness industry is on such a rise there are health clubs, crossfit¬†centers, YMCAs, Zumba¬†classes on every corner. What’s awesome that it does not cost arm and leg like some of the huge name gyms. I am a member at Fitness 19 and dues for my husband and I are $7 a month per person, that’s $14 for both of us!!! Can’t beat that. You can add kids room for $9 which is still an awesome deal. Planet fitness is expanding quickly, search for a planet fitness near you¬†they are only $10 a month. They are the home of the Judgement Free Zone¬ģ where no one is judged

As you see there are many resources to get fit, we just have to fight our self and stop making excuses and go and kick butt!