Bikini Body Move #2 - The Plank

 If you're looking for flatter abs The Plank is absolutely the best exercise for you.  To perform a plank  assume push-up position with your elbows bent, forearms extended on the floor. Your body should form a straight line and you should be contracting your ab muscles to stabilize your core.  Hold for as long as you can, try for 30 seconds and work your way up to 2 minutes or more.

(Taking pictures is a good way to fix your form too, in this pic I realized my elbows should be slightly more aligned with my shoulders.)

Demonstration video below:

                                                                

                                 

 I am confident that if you do 2-4 planks everyday (or at least most days) you will see a difference in your stomach (they only take a few mins. a day).   I can honestly say that even pre-pregnancy I never used to wear bikinis.  I hated my stomach.  Now since I started doing planks 2 years ago I wear them all the time, they gave my stomach such a toned, flat look and some nice definition :D.  Do realize though that planks won't get rid if excess fat, if you're looking to lose fat off your stomach your best bet is reducing your calorie intake, along with a daily cardio routine. 

 I've been doing my planks on and off all summer, but I finally got serious this week and have started doing them every night again.  I am very excited to see the results in a few weeks!  As per my usual advice some great music will help you hold your planks longer, I know it helps me big time :)

Here's a video as well, preferably don't toss your hair around idk what I was doing:

End of Week #1 Stats~

Despite a less than stellar weekend (although total cal intake was prob not bad),  I got right back on track during the week and logged a .5 lb loss :).  Nothing special, but when you're close to your  goal weight it usually comes off slowly.

I also took some measurements today:


              Height ~ 5'4"
           Starting  ~ 125.5
           Current   ~ 125
               Goal   ~ 116-118

              Waist ~27 in
                Hips ~36 in
              Thigh ~20.75 in


I would like to decrease my waist and thigh #'s.  I know you can't chose were you lose, but I do tend to lose and gain in my stomach while my hips stay relatively the same.  I prefer my waist and hips to have at least a 10 in. difference which I have had at a lower weight.  I have narrow-ish hips but when my waist shrinks at least I get some curve :).


As far as my diet goes, I have not been following any plan or restricting any specific foods.  I'm all about calories in/calories out and I make sure to have a calorie deficit throughout the week.  I try to stay in between 1100-1400 cal per day, if I have a little more one day, I'll have less the next.  Mostly healthy foods but I don't forbid anything.  I'm going to continue with this method and see where it gets me, I might need to adjust to get a bit leaner when I'm near goal.


I look pretty much the same so no progress pics today, I have noticed my stomach is slightly tighter from all the planks I've been doing. I'm gonna keep up with them and maybe it will be more noticeable next week.

Missing the Summer Already

It is still pretty warm around here and even more so in the south, but summer is officially over.  I am off duty from the beach until memorial day and not all that excited about it :(.

This video my co-worker put together makes me miss my summer job even more.  The good thing about this video is that it will keep me motivated all year anticipating my amazing and super confident summer '11.  If I get off track during the winter doldrums I will watch this and visualize myself kicking ass on the beach in my bikini.



It also showcases many of the awesome workouts you can get in while you're at the beach and they don't even feel like work!   Boogie Boarding, Surfing, Body Surfing, Paddling, Kayking, Rowing, Stand-Up Paddle Board, Swimming, Sand Runs,  Competitive Rescues (you might look silly if your not a lifeguard but they are a great workout :), Scuba Diving. . .

Ohhh and the guy who looks (but isn't really) naked throughout the video is my brother :D

T- minus 9-ish months till next summer :D

Flirting Guy–tips For Men Who Want To Attract Lots Of Women

If you are a flirting guy and the charm just does not seem to be working like it used to, you are probably starting to get concerned? Is it that you are older? Are you just giving off the wrong vibe? Are you going after the wrong women? Is there something wrong with you that you just do not see? Before you trouble yourself with finding all of the right answers, there is really only one thing that you need to know. Sometimes it isn’t what you say or how you dress. Sometimes attraction is just chemistry.

Knowing how to attract girl attention is not a science; it is actually more of an art, but science does hold the answer to the mystery for any flirting guy. A great deal of research has been performed on pheromones and these studies suggest that the right ones can attract people to you, especially those of the opposite sex. Pheromones are an important aspect to the survival of any species. They are a chemical that is secreted out of the body and are used to subconsciously communicate with other members of the same species.

For example, pheromones are often used to communicate simple things like territory. You may be familiar with this if you have a family dog or cat. This is just a natural thing that animals do because they want other members of the species to know which space is theirs. However, pheromones can also be used to communicate or alter social activity, as in which way the pack or herd is travelling. Similarly, they can be used to warn of danger or to try to ward off predators. They can even be used to completely alter behavior in an animal all together for a short period of time. In the animal kindgom, sex pheromones are used by a female to communicate with males that she is fertile and available for breeding. Likewise, males might emit a particular scent or other notification that they are capable of hunting and providing security. There are other factors that often come into play in terms of mating, much like in humans, but this is where it all begins.

In humans, pheromones have lost their luster a little bit because of our sanitation requirements, but they are somewhat of a key if you want to learn how to attract girls. Understanding how females can be affected by scent can unlock the ability to attract them to you without having to work harder to impress them. Once they are drawn to you, you can learn to relax a little and be yourself, and not just a creepy or corny flirting guy with lines to spare. Much of the pressure is off so you can focus on connecting, in one way or another.

By: Neil Haddock

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Monday's Workout

After getting in my workout today I really did feel 100% better, it is amazing what a hard workout can do for your mood :).

Today I did my 2nd favorite workout (after running stairs): 12% incline intervals on the treadmill.  So for the first 15 mins I set the treadmill at 12% incline and alternated between walking at 3mph and running at 6.2-6.4 mph.  My running interval is usually 1 min long, sometimes I tough it out for a few more seconds but it is hard!  Then I walk for a 1min - 1.5 min, often timing my next running interval to an upbeat part of the song i'm listening to.  So I got in 5 ~1 min running intervals and then near the end of the 15 minutes I decided to throw in one last run at 7mph which I held for 30 seconds.

After that last interval I brought the treadmill back down to 1% incline and ran at 6 mph for 5 mins. which is cake after running at 12% even though I am spent by this point.  I was going to stop here but a great song came on my shuffle (Fallout Boy ~ Hum Hallelujah Infinity on High) so I brought it up to 7.5-8 mph and did 5 more min. (never underestimate the power of music.)

I am glad I did those last 5 minutes because I am thinking about running a 5k on Saturday.  I wanted to see how 7:30 pace felt, especially after I had already exhausted myself.  It wasn't easy, I had to tough it out, but I did it!


Total workout time: 25 mins. and I was dripping by the end :D


I am also going to do some bodyweight stuff tonight while i watch TV.  I have to get back into the routine of doing this every night.  The times that I have made planks/ push-ups (and whatever else I decide to throw in) a nightly routine also happen to be the times that I've been in the best shape and at the  lower side of my weight range.

Getting Back On Track

 Okay so you've had a bad weekend, two days of unhealthy habits are not going to destroy your progress, the important thing is to get right back on the wagon come Monday.  For some people once they slip up they think all is lost and cave into old habits.  This is not the case though, in the words of Dory, "just keep swimmimg" and you will continue to get results.

In my previous post I detailed my less than stellar weekend, I woke up this morning feeling not so great but I am determined to start my week on a good note.

First lets put a positive spin on the weekend, I realized this morning how awful I felt after two days of drinking and not getting my usual workouts in.  I felt lethargic, no energy, bloated, soft and my stomach hurt. . . not at all how I want to go about my day.  I have been slow to get started today but I cannot wait to get my workout in and re-energize myself.

How I felt after a rough weekend . . . not  good : /

                                              

Here are some tips on getting your motivation back:


1) Sign-up for a race:  There are road races going on around the country every weekend, at this site you can search for one near you. Signing up provides you with accountability to stick with your work-outs. If you are a beginner start with a 5k and just aim to finish it, if you are more experienced try training for a longer race or setting a time goal.  Even if you are not a runner you can participate, most races allow walkers too!

I am planning on running a 5k this coming Saturday, it will keep me motivated all week and be a great start to my weekend.  I haven't ran a race in over a year but I've been doing lots of interval work and am aiming for under 23 mins.


2) Plan/schedule a night out:  I always want to look my best when I have a big event coming up as do most people :)  Plan a night a few weeks away to go out dancing with your friends/ boyfriend/ husband etc.  Also find a knock out oufit you're going to wear since you are gonna look hot!

3) Just do it!: The most motivating thing for me is finishing an intense workout.  Sure I feel exhausted but I also feel accomplished and proud.  These feelings help push me too keep working hard even when I am not in the mood.  Just remember that you are going to feel so much better if you get that workout in!

Weekend Recap

Sooo I got slightly off track over the weekend, which seems to be a big problem for many people.  You work hard all week and then sabotage it over the weekend :/.  I actually didn't eat too much, I really only had one meal on Saturday and one on Sunday.  It just wasn't the healthiest food and it was BIG portions.  The real problem was I drank. a lot.  Possibly too much? . . .

On Saturday one of my best friends from college came to town and we went shopping during the day. Afterwards we went to California Pizza Kitchen (my absolute favorite restaurant!).  CPK does have some very healthy choices and I love how they put avocado on almost everything :D.  We ordered Avocado egg rolls (not so healthy, which our waiter pointed out when he told us that they were his favorite, butttt not so good for you.  Unfortunately, they are my favorite too :-)  and their AMAZING guacamole.  This would not be so bad, but I also ordered a Aussie Splash, which is basically a very sugary ie: caloric, sangria type drink .  After that we got two more orders from their small cravings menu (great for dieters and all delicious!).  We got the chicken quesadilla and the steak tacos but were pretty much full at this point and brought most of it home for hubs.

The rest of the night consisted of. . . more drinking.  We bar hopped in a nearby town anddd had a great time :).  On a positive note we walked approximately 2 miles in 5-inch  heels (work those calves!) plus dancing :D.

Sunday consisted of me recovering from my hangover.  In my hungover state I caved in when hubs suggested Taco Bell on the way home from Target.  So so bad I know but gahhh it is soo good sometimes!  Then at night drinking again, this time Skinnygirl Margarita. It sounds semi- healthy, but is pretty much still a sugar-laden( albeit with natural agave nectar), calorie-laden drink.  One serving is listed as 35 cals but a serving is 1.5 ounces! You can multiply that calorie count by 10+ for me :?

Positives for the day: we went on an glorious family bike ride and . . . that's all i got .

Goal for next weekend: Don't drink so much!

Friday's Workout

Today I did my favorite workout, running stairs :D.  I do this at the college down the street from my house, there is a staircase that is rarely used (secret I learned while I was on the crew team there).  I  try to do it between Fri.-Sun. when there is less undergrad traffic.  I have been running stairs routinely for 3 yrs now and it is absolutely the best for your backside . . .

proof?

I am actually very self-conscious about most of my body, but I do appreciate my booty :)

Back to the workout, the staircase has 4.5 flights and 90ish steps.  I alternate between taking every stair and every other.  So I usually do my first set taking every step all the way up, then when I go up the next time I take  two steps at a time.  I did it for 20 mins. today which is how long I usually go for.  I go all out most of the time so by the end of 20 min I'm dead.

My playlist (which is an absolute must for me when i'm doing this, if my ipod is dead I won't even think about doing stairs till it's charged) for today was Fallout Boy ~ Folie a Deux Album.  Awesome, awesome workout music!

I always feel so great for the rest of the day after this workout, I try to do it at least once a week.  Between working up a good sweat and blasting my favorite music it is like free therapy!!

Bikini Body Move #1- Jumping Lunges

Jumping lunges are one of my favorite body weight exercises, you can pretty much do them anywhere.  I am prone to randomly busting them out in my house.  They are definitely difficult, in just 30-45 secs you are exhausted, but they work!  In this video I keep my hands above my head but they are easier if you keep them on your hips or move them for momentum.

20 Jumping Lunges (w/ In for the Kill [skream remix] by La Roux~the last min. of the song):

Starting Stats

 I did my first official weigh-in this morning here are the results:

             Height ~ 5'4"
Current weight ~ 125.5
    Goal weight ~ 116-118

So as I've mentioned, I only have 5-10 lbs to lose but  most people know that those are the hardest!  I tend to gain/lose in my stomach area so for me those last few pounds define my waist and flatten my belly, who doesn't want that :)

I took some Before pics today, they're not great quality cause I took them with Photo Booth but PB is just so much easier than a camera.  I don't look too bad but there is definitely room for improvement. . .

    

                                            

Songs to keep you running. . . fast.

Music is one of the biggest motivators for me while i'm working out.  It helps me push myself longer and harder, which i'm sure is true for many people.  If I am dying during a run on the treadmill but want to push myself a few minutes extra, i'll start a five minute song that I love.  Usually i'll end up pushing myself through the whole song even though I have nothing left.  My list is always changing as I tend to overplay some songs and get tired of them.

Here are a few of my current top songs:

1) La Roux- In For The Kill (Skream Remix) ~ 5:03
2) Stereo Love- Ed Maya ft. Vika Jigulina (Scotty Remix)  ~ 3:46
3) XXXO- MIA ft. Jay-Z ~ 2:51
4) Very Busy People - The Limousines ~ 4:05
5) Take It Off- Ke$ha~ 3:36
6) I've Got Friends- Manchester Orchestra ~ 5:00

I do a good amount of high intensity interval training and these songs all work well for that purpose :)

More goals. . .

Aside from the goals I stated in my previous post which were, getting down to around 116 lbs and looking like this in a bikini again, I have some more "serious" fitness goals I am working on. . .

1) Complete my first triathalon ~ I have already picked the one I plan on doing, some of my co-workers have competed in it the past few years.  It's a sprint tri (.5m swim, 10k bike, 5k run)  The date is at the end of August so I have more than enough time to train.  Also I don't want to just finish it, I want to rock it!

2) Look into personal training certification ~ I am very passionate about fitness and staying in shape. I will probably write a future post on this but I have lost 50lbs twice in my life (once at age 13 and then after I had my son at 21).  Both times I went from around 170 down to the 120's.  I would like to specialize in helping kids and mothers get fit based on my experiences. Part of my reason for this blog is to explore and document my personal fitness philosophy.

3) Stop using the scale  every. single. day. ~ In order to help others, I need to have a healthier attitude towards my body.  I think the scale is a decent way to monitor progress and keep on top of your weight slowly creeping higher and higher.  That said, once maybe twice a week is sufficient.  The biggest problem with my daily weigh-ins (usually more then once a day) is it affects my mood to much.  I get depressed when I see a bigger number even if it's after a big meal :/.   On here I am going to aim for weekly weigh-ins, possibly starting tomorrow?  I will have to hide the scale in between :-o.
Anddd although I have a weight goal, it is flexible, I am plan on basing it more on how I look and how I feel.

ehhh, that's enough goals for now.

Goal-ish

ETA: Those coming upon this post now, goals change, I now think I can look even better by summer.  Summer '11 Bring It On!

Background and other details to follow but first. . .

                                           (please excuse the mess :D)

I want to start with this.  These pics are me in the beginning of Summer '09, when I weighed around 116-118 (@ 5'4").   This is my goal for Summer  '11,  although if I can get in even better shape I'd be happy :)  I am currently 126ish, so only 8-10 lbs to lose, don't want to go under 115 cause then I look too skinny.  Realistically  I am trying to focus on getting tighter and fitter  and hopefully not on the numbers so much.

Also there are some backside pics but they show a little more then I am comfortable showing for now ;)