Workout for 6/2... Weights aint so bad!

Today we are doing bit of weight training! Here are the exercises for upper body arms and abs.

1. Bicep Curl
2. Hammer Curls
3. Concentration Curl
4. Laying Bicep Curl
5. Dips
6. Kick Back
7. Overhead Extension
8. Tri Lift & Tap
9. Shoulder Press
10. Front and lateral Raise

I'm using a 10 to 12 dumbell.

Abs
1. Stability Crunch
2. Reverse Crunch
3. Bent Knee Raises
4. Full Teaser
5. Bicycles
6. Ball Twist
7. Plank Knee Crunch
8. Plank Cross Knee Crunch
9. Pendulum
10. Starcruch

Enjoy!

Lunch a la Salad

Healthy healthy veggies!!!

Success in a Black Dress

Looking good huh? Hard work akways pays off! Remember that ladies, workout posting today in a bit.

Quote for motivation.

Where the mind goes the body will follow.

What our week has looked like + New Challenges!

Yay! I have been doing really well so far in my diet challenge, I have had more fruits and veggies during my day, I had a salad for dinner last night and I had 42oz of water. its better but not good enough. I didn't post a workout yesterday because we went to the gym and just did ab exercises and jump roping. We concentrated on our abs and keeping out heart rate up with jump roping. We made a variation of an exercises. Ill explain...


The regular Starburst crunch is when you lay on a mat feet extended then you bring up your legs you open them and crunch towards the middle then close them and bring up your torso doing a reverse crunch and then you bring your legs back down. This is where the variation comes in, instead of bringing your legs back down to starting position, roll out onto your feet without using your hands (use your legs to get up into standing position), then bring your right leg up while crunching your upper body to the side (you should feel this in your oblique) then do the same for the other side... do this 6 times then repeat from Starburst until you get tired. 
The reason we haven't been doing our usual workouts this week is because, Mabelle has an injury on her arm which is getting better but we don't want to risk her getting more hurt. I am relaxing certain muscles that I have been working on more and focusing on the ones I don't work out enough. So This week will continue like that until we are both ready to hit up the craziness again. I can't stress enough to listen to your body! 


P.S. Check out my new exercise challenge!

Shortcuts...

“Too often the shortcut, the line of least resistance, is responsible for evanescent and unsatisfactory success.”

Why shortcuts don't work:

What's the fastest way to lose weight?...

Ask that question and you'll probably get a variety of answers, depending on who you ask. I probably wouldn't even answer that question since I am more interested in safe, permanent weight loss. Ask your friend or co-worker... they might say you should skip a few meals and start exercising your tail off. Someone else might say to starve yourself or go on a liquid diet, maybe take some diet pills. (bla blah blah) Whatever the answer, most would probably fall under the category of shortcuts or a method of weight loss that isn't sustainable long-term.

But what happens when you follow a shortcut? You lose weight, go off the diet or start eating again and end up gaining even more weight....Hahahaha and this is when I laugh uncontrollably and say I told you so!!

In my experience, there are two roads to weight loss: There's the shortcut road which involves things like pills, diets, not consuming nutricious food... and then there's the long road, which usually involves lifestyle changes such as more exercise and less crappy eating.... And guess what happens...

YOU KEEP THE WEIGHT OFF AND YOU FEEL SO MUCH BETTER!!!

So, what do you have to look forward to with this approach? Most likely, fast weight loss and a temporary feeling of accomplishment. Know what else you have to look forward to? Gaining it back.

That's all I have to say and I am inspired to say it by ridiculousness I see and hear everywhere. Thank you!

Motivation!

4/20 Cardio and Core Exercise Challenge

So today is the midweek break day, I am not completely taking a break though I am still doing cardio with jump rope skips and doing some light core workouts in between. Trust me when I say its a lot less than what we usually do.

This is the workout: 

Jump Rope Scissors - 75 reps
Leg Lifts on Mat - 25 reps


I am going to do those exercises back to back and repeat them 10 times. 

And that's it... rest and relaxation for the rest of the day. 

We're drowning in high fructose corn syrup.

When you think the foods you eat are safe, that you are eating the right thing. Guess again. High-fructose corn syrup is the most common added sweetener in processed foods and beverages.


Beverages containing high fructose corn syrup have high levels of reactive carbonyls which are linked with cell and tissue damage that leads to diabetes. Surprise Surprise...Fast food most often contains high fructose corn syrup.


For more information: Princeton University Research

AVOID AVOID AVOID!

Read food labels. This is the easiest and most sure-fire way to know if there is high fructose corn syrup in your food. High fructose corn syrup can be found even in products which aren't sweet, such as sliced bread and processed meats like
Avoid canned or bottled beverages. Soft drinks, sports drinks, lemonade, iced tea, and almost every sweet drink you can think of contains high fructose corn syrup.sausage and ham.
Buy fresh produce and learn to cook it. The real problem is too much refined and processed food, not any one particular ingredient.

I Thought I told You that We Don't Stop!

Yesterdays workout was amazingly intense. Our calves were hurting so bad from the jump roping that we came up with different cardio exercises for the second time we did the entire workout again. That workout did torture us and kicked our asses.

Random Googled Back Pic..LOL

On this lovely but rainy Saturday we are heading over to the gym to do some lower back weight training exercises and oblique exercises. Its important to have strong lower back muscles because it  dramatically improves your posture. This means you'll look and feel healthier, slimmer and more confident. A combination of weak lower back muscles and abdominals could result in poor back support which in the long run can cause some major back pain. So thats where I help you out.


Some of our exercises will include light to moderate weight. Were still doing cardio with jump rope skips in between sets.


Today we are going to do these exercises in 3 sets of 15-20 reps:

• The Barbell Good Morning
• Dead Lifts
• The Lower Back Extension
• The Bent Knee Bridge
• Side Twist With Dumb Bells
• Upside Down Pendulum 
• Standing Oblique Crunch
• Cross Legged Oblique Crunches

Thats a total of eight exercises, If your not sure how to do them. You can leave a comment or email me and I will tell you or you can Google the name of the exercise and I'm sure with the millions of information out in the internet you will be sure to find it. So Go Go and Stay Motivated!!!!

- MIRY

There is a good reason why I love Black Beans

Black Beans are a wonderful source of dietary fiber which has been shown to naturally help lower cholesterol. In addition, the high fiber content in Black Beans helps keep blood sugar levels from rising too rapidly after a meal, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia. When Black Beans are prepared with whole grains such as barley or wild rice, the Black Beans provide a virtually fat-free, high quality source of protein. But that's not all.  Recent research also shows that Black Beans are rich in antioxidants as well. Antioxidants destroy free radicals, and when eaten regularly, have been shown to offer protection against heart disease, cancer and aging.




And I may be a little weird but I love Beans with Bananas! 




Banana's contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.


Yummy Yummy Yummy :)

Today 4/13, We rest our Bodies.

Yesterday those one leg burpees were killer!


We did have a very good workout yesterday and it seems that we are willing to push for our goals. Yesterdays workout was timed, Mabelle and I finished it in 19 Minutes and 57 Seconds, wooohooo for us almost 3 more seconds and it would have been 20 flat!


Today, however, we are taking a mid week break to give our bodies a chance to rest our muscles. 


Lately during my workouts I have noticed my breathing and breathing is a very important part of excersice though I forget that at times, Ive gotten better at breathing and noticing the way I breathe during my workouts. All in all it is vital that we get our breathing perfect to get the best results and see the changes in our bodies. 


If you want more information as to why breathing is important during exercise read this article that I stumbled upon: Exercise, Lactic Acid and the Importance of Breathing For Fast Weight Loss

Laters 

I want to go SHOPPING!

As you may notice this blog post is in all my blogs, why is the question you may be asking, and the answer is quite simple... I need to go shopping very badly in all areas of my life. I definitely need new workout shoes since mine are in terrible condition, I also need new workout clothes. I also have to go shopping for spring and summer apparel and accessories especially Bikinis ;P Not to mention that I ran out of my mineral Foundation, I don't usually use makeup during the week so I am surprised at how quickly it went, but that's OK I was planning on changing brands anyway. In conclusion I definitely need to find time to go shopping. Hopefully sometime this weekend I will.

Til Laters,
Miry

Motivational Quote

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

Those Three Girls..Hehe

Mabelle, Caro and I during our workout!!

 

Showing off them Muscles!

Saturday @ The Gym!

Equipment!

Nice Legs!!!!

Mabelle and I

My gym Experience!

Tday was a sucessful day, I posted the workout I did on the last post but I made a variation to it. So this is how mine went:

20 rounds Broken up into 5 Parts with 100 Jump Rope skips in between.

First 4
Timer: 4 rounds 50 Seconds Work 10 Seconds Rest
-Forward/Backward Lunge & Ball Lift
-Core Split (If you dont have the dip station do it on the floor)
-Dynamo Push Up (Good Luck! These are Killer!)
-Sleeping Crab

100 Jusmp rope skips
**(Do all of that 5 times)**

End the whole Thing with jump ropes:
6 rounds Jump Rope 20 seconds work 10 seconds rest

:)

Here Are Pics

Quick Break Pic

Equipment

After Workout Kick Ass Mood (my face shows how hard I worked!)

Well There you go!

I wear many hats.

Awesome Ab Exercises

I thought Id make a post of cool ab exercises that everyone can try at the gym or at home. 

Abdominal Hold

The Side Crunch

Opposite Arm and Leg Raise

Squat Thrust with Twist

 

FYI - I love fitness magazine :)

Ballet Twist

The Single-Leg Stretch

The Cobra

Medicine Ball
(Lying Leg Raise, Triceps Extension/Squat A, Medicine Ball Swing, Medicine Ball Tap)

Good Luck with your Fitness!

A tasty treat for us who refuse to drink Whole Milk

Almond milk is also one of the healthier, tastier options among such alternatives. In the past times, people supposed that the body had difficulty to metabolize whole almonds, so they made almond milk to help the body for the better absorption of the almond’s nutrients. As the name suggests, this milk is derived from the milk of almonds and has a light, fresh taste somewhat similar to that of cow’s milk.

Almond milk is a healthy and nutritious alternative to cow’s milk which has proven to be extremely beneficial for those who lactose intolerant. It is an extract of protein rich almonds and loaded with vitamins, minerals and antioxidants. It is a great for those who have lactose intolerance and those who are on a strictly vegan diet. Also, it has a pleasant almost neutral taste which makes it perfect for milkshakes. Commercially, almond milk is available in a variety of flavors like chocolate, vanilla and plain.

 :)