much needed to hear today...

Anna over at I'll Fly Away wrote a blog recently that really hit home for me, I will explain why tomorrow but for now head over and read this one.

I am officially 11 pounds off my goal!

I love seeing the scale drop, although it has not been as fast as it was early in the process, I can see I am building muscle. My clothes definitely fit differently which is great!

I, for the first time in my workout career told my trainer, NO. lol I am usually always game for whatever he throws my way. But after the workout we just did I was completely unable to plank. Not that I did not want to I just couldn't. My body would not allow me to hold it up like that.

Amen!

I love eating clean, I now have hardly any desire to eat the crap that I use to. Every once in a great while do I crave soda, candy or processed foods. But I know it is just a set back if I was to consume it. So I do not, most of the time. 

 

I will reach my goal!

300/30 Day AB challenge! Am I Crazy?

Ok now that I am 30, I have really started to look at fitness and health in a different way. My body does not recover or react like it did even a year ago. After having injured my back my workout level has dropped significantly. For about a month now I have been hitting the gym hard and been game for about anything the trainer wants to throw at me. My cardio is amazingly higher than I thought because of teaching Zumba anywhere from 3-6 times a week. But I have never really done much with weights. So lately I have had the opportunity to try many new ideas to work out. I honestly feel healthier and stronger than I was before I injured my back.  So here comes the challenge I was reading another blog and found her link to her 300 AB Challenge. Here is my before picture.

Whos in??? Heres the instructions!

I want to warn you - this is pretty tough! If you need to take a break, that’s okay! You’ll soon see how fast your body build and recovers, as these movesdo get easier!

You can do this routine anytime, before or after your workout. I would recommend before, when you’re fresh before your cardio or the rest of your routine. If you’re working on really getting results, why would you save these muscle groups for last when you’re tired already from working out?

Do 25 repetitions of each move. Keep the pace comfortable but brisk, you want to feel the burn. It should take 15 minutes. Your abdominals, unlike other muscle groups, need higher reps before they start responding.

Let’s get started.

In-N-Outs. Just like it sounds. Sit on the floor with your hands at your sides. Raise feet off the ground and bring knees to your chest. (See above.)

Straighten legs out (see above), hold for a beat, and bring your knees back into your chest. This is one repetition. Repeat 25 times. For a bit more challenge, raise your hands above your head.

Bicycles. Sitting in the same position as the In-N-Out, move legs in a wide, circular motion as if pedaling a bike. 1 revolution counts as one rep. Repeat 25 times.

Reverse Bicycles. Same as above, but instead of pedaling forward, petal backward. 1 revolution counts as one rep. Repeat 25 times. To increase difficulty on the Bicycle, raise arms straight overhead.

Crunchy Frog. Same position and movement as In-N-Out, only your hands are OFF the floor and wrap around your knees (without grabbing or touching your knees) when your knees are at your chest. (See above.) When you extend your legs back out, arms should be stretch out as sides, parallel to ground. (See below.)

This counts as one rep. Repeat 25 times. (Sorry for the blurry photo.)

Cross-Leg/Wide Leg Sit-Ups. Lie flat on your back with legs wide, in a V.(See Above)

Place one hand behind your head and bring your torso up to perform a standard sit-up movement (see above.) Try to keep your legs on the floor.With one arm straight, (see above) try to go straight UP, instead of just over your legs. Sit-Up straight, and then cross your straight arm over to touch your opposite leg. (See below.)

And slowly lay back down. That’s one repetition. On the next repetition, switch arms and cross over to the other side. Repeat these 25 times, alternating sides. If you’re unable to keep your legs anchored, use dumbbells to help anchor your lower body.

Scissors. Life flat on your back, extending one leg towards the ceiling, and lifting the opposite leg off the floor just a few inches. Flex your feet.

Alternate legs in a scissor motion, hold each switch for three seconds. Keep your skyward leg as straight as you can! Repeat these 25 times.

Hip Butt Ups. Lie on your back, open your hips and bend your legs so that the bottom of your feet are touching. (see below.)

I have no idea why my eyes are closed. In pure abdominal bliss, apparently.

With your arms at your sides, rock your hips, lift your pelvis and drive your feet directly up towards the ceiling. When lowering back down, do not let your legs touch the ground. Repeat 25 times.

Heels to the Heavens. Lying on your back, extend legs straight up, with arms at your sides. Lift your butt off the floor (see below.) When raising feet, imagine touching the ceiling with the balls of your feet. Keep your feet very flexed. Be sure to lift the legs straight up at 90 degrees, and not towards your head. Focus on maintaining straight legs.

Repeat this motion 25 times.

Roll-Up V-Ups. Lie flat on your back with legs straight out, and arms extended overhead. (see below.)

Bring your body up as if doing a standard sit-up, touching hands to toes. (see below.)

Slowly, lower your torso towards the floor, simutaneously bringing your legs up off the ground at about 45 degrees. (below)

Now, bring your torso back up and reach for your toes while your legs are in the air! (below) Imagine creating a jackknife position with your body. Your legs and hands should actually get closer then the below photo.

Lower your entire body to the floor and repeat 25 times.

Leg Climbers. Lie on your back with one leg bent, foot flat on the floor. The other leg should be out about 45 degrees.

You want to climb this extended leg, by first grabbing your thigh, then your knee, (see above) then your calf, then your toe. That’s the easy version. I do a two-touch. I just grab onto the inside of my knee, and then continue using my abs to pull me up. (below) You don’t want that extended leg to move around too much, keep it on the same plane the whole time. It will want to move as you crunch up. Fight it!

Repeat 12 times on one side, then switch and repeat 12 on the opposite side.

Kayakers. You’re almost done! Seated, clasp your hands together and raise your feet out, 4-6 inches off the floor. You may need to bend them to make this easier. Twist your upper torso from side to side, touching your knuckles on each side. Do these fast, like your kayaking a fast river. Do 50. If you can’t do 50, do 40. If you can’t do 40, do 30. You will be able to do 50 one day!

Ahhh! You just completed (if you did 50 kayakers) 300 abdominal exercises! You’re on your way to a strong and svelte core!

Now, stretch it out!

Cobra Stretch. Lie flat on your stomach and raise your upper body off the floor, supported by your arms. Your thighs should be resting on the floor.

Childs Pose. Sitting in your knees, fold you body over your legs and relax head and arms on the floor.

Happy 4th, and last day of my 20's

Ok so its the 4th of July, which means today is the last day I am in my 20's, such a weird feeling. Not sure how I feel about being 30 tomorrow, so many things have happened and not happened. I thought that I would be married with a family by now. But I am not married and living with roommates and working at a gym teaching Zumba, as well as on unemployment. Some days it feels like the world is crashing down on me and I can only doggie paddle to keep my head above water. Some days I feel like giving up and going under. Others the waters are not as ruff. I don't think that most people in my life know that I feel this way. And it is hard to express how this feels. I am scared of what my future is and excited to experience it just as much.

My weight loss journey has been a constant struggle I am healthy yet still not comfortable in my own skin. I need to drop at least 25 lbs to be where i need to be and would love to be at a single digit in pants. I am working hard and getting there but the stress of life makes it hard. I am hoping that I can continue to stay motivated. Its hard when you feel like you work your butt off teaching but see no results. So now I need to do some muscle confusion work so that my body does not plateau.

I love that one of my friends posted this the other day on Facebook, I need this right now to remember  that I am not alone in this and that God needs me to sometimes just rest.

Hope everyone is having a Happy Fourth and Stay Safe. 

Next time I blog i will be the big 30!

Realizing 30 is really just around the week.

I will be turning the big 30 a week from thursday so in 10 days! Crazy to think that my 20's are going to be over and I will have to BE an adult. ewww. lol
If you remember i have a bucket list which really has not been worked on at all
lets revisit it shall we:

fall in love. (I am currently madly in love with someone)

see a sunrise in person.

be unconditionally loved {not by family}. (The Boy loves me)

have a family. (The Boy and the kids have been referred to as my “little family”)

slow dance in the rain.

have a good new years kiss. (that I did)

Experience Vegas

Go to a Giants home game {I know I live so close}

stay up all night talking with someone. {does this count if you don't talk to that person anymore?}

travel more.

change someone unintentionally for the better.

learn how to cook. {love to but not always good at it}

get married.(not quite going to accomplish this one this year but might be in the next year or so)

love someone {not family} unconditionally. (The Boy and the kids)

spend one weekend being completely carefree and spontaneous. (Easter weekend with the Boy, Krystal, and John)

read more. (do blogs count?)

be kissed under mistletoe. (Although it was in my parents tree, the Boy and I)

experience another culture.

let someone see me cry without being ashamed. (I think the Boy sees this more than anyone)

inspire someone. (I am told that I inspire my students every time I teach)

be taught something significant. (Its OK to let love happen slowly, its not always instantaneous, and many other thought provoking ideas)

be involved with a charity.

spend an entire day celebrating someone else.

spend an entire day away from all technology and not because i have to but because i choose to.

Go to the Happiest Place on Earth{Disneyland}with friends.

Get down to a single digit size. {almost there thanks Zumba}

Be a bridesmaid in a wedding.

Go sky diving, ok, indoor skydiving can count.

Embark on a romantic getaway.

Pose for a professional photographer.

Give blood.

Go to a shooting range and fire a gun.

Splurge on a designer item (bought a pair of Lauren Carters sunglasses at Khols with a gift certificate) 

go to New York or Hawaii


so as you can see I have not been able to accomplish much but maybe i should have posted the list of things to get done here at home, I promise i will get them posted asap. Hope you all are having a fab weekend. 

Pain, Pain Go Away...

Today is the end of a very painful 24 hours, I got home yesterday around 4:30 to realize what I thought was a sinus headache from the wind was now in fact a full blown Migraine. 

Eww to even say the word. 

I have had them several years and they are debilitating. I went to the doctor and found out that I am hypersensitive to the scent of vanilla. In other words I get headaches that turn into migraines when I am around the scent of vanilla.  

I think I will try this Yoga move from Yahoo

For a blinding migraine…try headstand preparation

“Recurring migraines can be so multi-factorial and, of course, everyone is different, but yoga has been known to help,” says Stiles. “A little pressure on the head with a prep of a headstand can bring blood flow to the head… and it just does the trick! Deep breaths of course!”

Try it: Sit on your heels with your shoulders above your hips. Interlace your fingers loosely and place them on the ground. Place the top of your head on the ground so your fingers cradle the back of your head. Stay here for a few breaths to get comfortable in the position. If you are comfortable, tuck your toes and straighten your legs like you would in a down dog. Stay here for 10 breaths.

Heres to the hope that I will have relief sometime today. 

Have a wonderful and hopefully painless Sunday. 

Fridays: Coffee Dates and Soul Detox

I want to thank Alissa from Rags to Stitches, for introducing the YouVersion Bible App Bible Study called Soul Detox. Check it out on your smart phone the App that is or your computer and then under studies check out the Soul Detox. Talk about refreshing and convicting in the same study. I want to start meeting here with you every Friday for Coffee Dates to talk about what we are learning this week in this study. What are your thoughts and convictions? What was your favorite day? 

So I am looking forward to spending time with all of you as we discuss what our Heavenly Father brought to the table when we met with Him each week. 

Are you game? Lets Detox!