Dear Fat, Prepare to die.

I challenge you to stop waiting for things to happen. MAKE them happen. If you want to be healthy, and live life with minimal health problems...TREAT yourself to a normal work out routine and nutrient rich diet! It can be fun I SWEAR. Especially if you can afford some cute workout clothes and sneaks'!!!

here is today's exhilirating work out!


Warm up.

5 Sets of the following: ((GO FAST))


100 meter sprint
10 Side-squat Jump (10 jumps to the left, 10 to the right)
20 plank lifts
15 Tricep dips
15 Burpees
20 Bridge plank thrusts




*Side squat jump: Get it regular squat position, squat down and push out of it, to the side.
*Plank lift: Get in plank position with a dumbell underneath each hand. Lift one arm up at a time, bending the elbow back and keeping it parallel to your side.

*Bridge plank thrust: Get in the position above, and thrust your hips up and down.keeping feet flat on the floor.

Get your sweat on!

Good afternoon everyone! It's perfect weather for some cardio- low to zero humidity! With this gorgeous summer weather and festive holidays, I hope we're all staying motivated to keep our bodies looking supreme! Like a souped up lambo! 

About a month ago I started eating spinach salads for lunch-topped with any of the following: craisins, rasins,raw almonds, strawberries, blueberries, apple,carrots, beats, etc. I make the most out of my salads since that's all I eat for lunch! I highly suggest this lunch plan, because I have seen MAD RESULTS! I snack on nuts, nutty bars, and fruit in between meals so I have sustainable energy.
Alright, lets move on! I just got back from  a nice hard and sweaty work out that you all must do...TODAY!


Warm up
Run hard-30 minutes
3 rounds of:
      20 Plie squats
      10 push ups on a Bosi ball
      25 butterfly sit ups
      30 Super mans
Stretch!


 See previous work outs for step-by-steps! Now get 'er done! <3
MESSAGE ME IF YOU HAVE ANY QUESTIONS! :)

Day 18! Lower Back dimples :)

Hi guys! I hope you're not being over taken by excuses, excuses are big old obstacles preventing you from reaching the POTENTIAL YOU!! You are beautiful, why hold back what you can be come??

Let me know how work out's are coming along, send in pictures, reactions, complaints anything! Comment below! We'd love to hear from you. 

OK. Onward....

Today will be a thrilling full body work out with emphasis on the lower back! I'm dying for back dimples, and these will help enhance them!

 3X:


40 Super mans
20 Back extensions
60 (30 each) Bird dog
15 Modified Bird dog
10 Dead lifts 50 lbs
  (should take no more than 5 mins a set)

Finish with a solid 30 minute Run!

Back extension:

Squeeze your shoulder blades together as you bring your arms back

Modified Bird dog:

Bird Dog:

Work it ladies, NEVER give up!

Day 17!

Get off your healthy butt and kick it into gear!
Alright, I'll admit it I missed a couple days of working out. But I had the Flu so I think that's a pretty good excuse. ;) I still have a stuffy nose and congested head but actually, if you work out a good sweat it can HELP you to recover from sickness faster! So lets gets to it. 

Today I want you guys to ease into a nice run by starting out with:
20 Calf raises in each direction (Totaling to 60)
60 Lunges
20 Decline push ups

Now take a run for about 30 minutes. Pace yourself until 10 minute mark, and then every 5 minutes from there push a little harder.


When you get back from your run, repeat the calf raises/lunges/decline push ups.


Go for it and I hope you guys are starting to feel and see your results! If not, stick to what we said in the beginning, our healthy eating list we set up and the 5 days a week exercise! It's never too late to start.

Day 16

Not going to lie,...with all of this wedding stuff going on between our two families, I have not been motivated to do the 5 days a week. But keeping up with this blog is pushing me! If you guys want to start an FITNESS ACCOUNTABILITY group let me know. We can log in everyday and tell each other what we ate, and how we stayed active. Sound good? let me know by commenting below!

Today I did an awesome BUTT BLASTER called the sexy 20s!!

So lets get to it...

(Everything is done in 20s, and fast-as-you can pace!)

Jumping jacks
Push ups
Jumping Jacks
Butt pops
Fire hydrants
Extended fire hydrants
Jumping Jacks
(Opposite leg now)
Butt pops
Fire Hydrants
Extended Fire Hydrants
Jumping Jacks
Super man (20 just legs, 20 just arms)
Jumping Jacks
Bridge pops
Jumping Jacks
Standing leg lifts
Jumping Jacks
Oblique Plank twists
Jumping jacks
Squat with kick backs
Jumping jacks


DONE :)

Day 15

Get ready to sweat hard today. I did this yesterday, and today my legs  are screaming! ((In a GREAT way!)) Thank Russ for putting this one together,...or maybe you won't be so thankful :D No matter what though, don't stop. Don't give up, sooo much of this is mental. Your mind is most likely going to tell you that you are too tired, or you can't take this much physical turmoil...But don't let it fool you, you CAN do this. I PROMISE. So get to it!




5 Rounds of the following...
10 Push ups
20 of 45lb Goblet Squats
15 Sit ups
200 meters wheel barrow push (Loaded with 180lbs)




Now, try to get some up hill action with that wheel barrow workout out. Make sure you keep your chest slightly out and back straight and plow through it!
Goblet squats are a little different than regular squats and you can see it through this video I found. But I did it with a buoy filled with water...probably the most challenging part of this work out for me but I remembered that my body could handle it no matter what my mind was telling me! Here is an example of a regular goblet styled squat!

DAY 14

happy MEMORIAL day!

Quote to memorize:

Bringing in a new exercise today that I dare you guys to try! 

The COSSACK SQUAT! 

Whooo hoooo!! Today was an active rest day for me, but I made an alternative work out if you guys would rather that!! I Kayaked, ((worked out those shoulders and triceps)) and played some kick around soccer. Unfortunately I turned red as a lobster so it's time to break out that goopy green aloe :p I hope everyone's memorial day was wonderful and that you got to see friends and family!!

Now, here is a superb work out that will for sure get your blood pumpin' and your back sweatin'!!


WARM UP: 50 Jumping Jacks-25 Front Lunges each leg-15 push ups



5 Sets of the following:


10 Frog Jumps ( Get low, and spring forward!)
45 Second wall sit ( Sit level with your knees)
45 Calf raises (15 toes pointed forward, 15 toes pointed inward and 15 with toes pointed out ward. On stairs.)
5 Pistols each leg
Cossack Squats (25lb held to chest, stay low, chest up.


Finish with a good hard 15 minute run.


Relax, Stretch and remember to have a water bottle EVERY WHERE YOU GO. It's a must have for an active athlete like yourself.


COSSACK SQUAT!:






You're body is a high-performance machine. It is a Ferrari. Some people fuel their hot-rod machines on water or regular gas, but the thing is they destroy their engines. And the car can't run like it's supposed to. But if you take care of your Ferrari, fueling it with the proper top-level gasoline, it will run like it was made to...JUST LIKE OUR BODIES.
-thoughts from RUSS JOY. 

Day 13

I have possibly thee worst time trying to upload videos onto my blog! I am sorry for the lack of them, they'd make things easier, but nonetheless outrageously amazing work outs still go on! :)

ASKING for ABS?

You'll get them today...

400 meter run (No more than 2 mins)

15 Push ups

15 Skinny dips

400 meter run

20 Oblique twists each

10 Double Upees

BAG FLIPS 30 Seconds

3 Plank Holds (Back, front and sides. 30 Seconds)

30 Oblique Holds

400 meter run

30 Hip pops each

25 Deep seated squats

BAG FLIPS 30 Seconds

400 meter run



Part One...

DONE!! Oh my gosh, you did it. Wasn't today fun?! Had a boot camp kind of feel right? GOOD STUFF, keep at it guys!!

Day 12!

BUTT-RAGEOUS TUESDAY

Are you ready for a cardio-styled butt work out? Well, you better be. Mindy recorded the workout today and for some reason we're having technical difficulties uploading it to my computer. GRR!... that would make this blog much easier to understand, instead of having to read each one...but we're working on it.

I've been working long 7-3:30 days this week of shoveling and moving dirt around, but that is NO EXCUSE to  not get a good hard work out in!

Remember, we're working towards your potential, fit, and beautifully-strong body. This takes great patience.

Why would you hold back what you can be come? ...what you are?

Don't cheat yourself. Go hard.

First! Watch an inspiring video ;)

...OK, time to get your butt into action!

Warm up:

50 Jumping JaX

50 Mountain CLimberS

20 High Knees

30 Fire Hydrants/Leg (10 extended)

3 Sets of:

15 Burpees

10 Dead lifts 

1 minute Jump rope

6 Squat Cleans

12 Jump Squats

12 Box Jumps

Hope this video helps, it's the only one I could get to work!

Remember, 3 sets of this!

Teensy Tip: Listen to Pandora, the Paramore station. It will most likely push you to keep going. ;)

Day 11

Super Cardio  Monday!

Get ready for INTENSE!

Warm up for about 5 minutes, do some jumping jacks, stretches, etc.
THEN...

60 second Interval Run: Start running hard, not full on sprint but hard, for 60 seconds. Next 60 seconds jog. Keep this up for 20 minutes.

Repeat twice:

25 Butterfly sit ups

15 push ups

*25 Skinny dips

60 second Interval Run: (again for 20 min)

Stretch

3 Sets of:

20 Dumbell squats

30 Superman

*Start out in on all fours, as you kick your right leg up, bend at your elbows (like a tricep dip). Then switch legs.

Butterfly Sit ups: With arms in front of face, hands fisted, bring up shoulders off the ground each time you come up to crunch. Do not come completely forward so that you rest, there should be no feeling of a break. You got this! Go fast!

Dumbell Squats

Try to at least use 10 lbs each.

Day 10

Yeehaw! This sweet Virginia air is wonderful! ...It's just too bad we have to spend most of the day cooped up in our mini van, riding back to NY. We just got back on the road from a favorite eating spot of ours...Hardee's!! Only known to southern states, this fast food spot is awesome, you know why? They serve a low-carb burger! A good once-in-awhile treat :)

Anyway, for Day 10 workout, of which I cannot do in the car... consists of lifting and building muscle.

Check it!...

Warm up with 3 sets of: 30 Second Jumping jacks, 10 Squat thrusts, 10 push ups

Stretch: Hamstrings, Quads, Lower Back

 3 Sets:

10 Double Upee's

30 second Wall sit

10 Knees to elbows

3 Sets:

10 Dead lifts

10 Good Mornings

10 Weighted Squats

Finish with 20 minute run

Warning! If you are a beginner, you MUST follow proper techniques with these things and start preferably with just the BAR alone.

Have fun! Questions? Comment below :)

Day 9

Pump up your music.

"X" out any bit of hesitation or laziness.

Look forward to that feeling you'll feel after todays workout...

Warm up with 10 minute light jog

3 SETS:

10 Burpees

30 Weighted calf raises

30 Second farmer carries

10 Pistols (5 each leg)

15 Deline push ups

Finish strong with a good 20 minute run

Keep it up guys!

Remember to be fueling your body right. Eat to nourish it. Way too often are we solely eating to satisfy our taste buds, when all that leads to is unnecessary carbs and fats.



Grocery shopping? Food tip of the day: EAT COLORFUL

<With LOTS of GREEN>

GO for it. I dare you.

Day 5

We missed blogging our Day 5 work out due to traveling to South Carolina with the family! But we DID in fact do it. Think we'd miss out on an opportunity to exercise,...I THINK NOT. :)


100 Meter Sprint/Run
50 Butterfly sit ups
100 Meter Sprint/Run
45 Second Plank
100 Meter Sprint/Run
*Twisted(Bridge) Obliques
100 Meter Sprint/Run
30 Superman
100 Meter Sprint/Run
*30 Fire hydrant kick out (each leg)
100 Meter Sprint/Run


*New
Twisted Obliques: Get in the crab crawl position. Keeping hips up, place your right hand behind your right here and twist across, lifting your left knee to touch your right elbow. Switch, right knee to left elbow.
Fire hydrant kickouts: After completing 30 fire dyrants on your right leg, keep right knee out holding that position. Staying with your leg lifted up (kind of like a dog peeing, no joke), extend the rest of your leg out, like a slow kick. Do this 10 times. Then on the opposite leg as well.

Day 8

Alright, it's week 2, day 8...Your mind might be tricking you into quitting because you're not seeing results right away. Don't be FOOLED. Patience itself is harder than the workout. If you stick to this, 5 days a week & eating according to our chart...you will notice a change in your body in 4 weeks. By the end of 8 weeks your friends will notice too. ;)


It's IN YOU. Don't back down.

40 Min Cardio  (Ex. Run, Bike, Elliptical.)

Stretch 5 mins

3 Sets of:

15 Tricep dips (Legs out straight, all the way down)

*30 Tummy Tucks

3 Sets of:

10 Decline push ups

20 Butter fly sit ups

*New

Tummy Tucks: Get in plank position. Swing up right knee to almost touch left elbow. Switch, left knee to right elbow.

Day 7

BOOTY CALL!!
Who wants a booty like beyonce?

Get ready to feel the burn with today's workout...

REMINDER: If you don't remember what these are, use the previous blogs I've written to look up the "how to"!


RUN 30 minutes
*Rest 5 minutes. Then no rest during this 2nd segment:
SQUATS 25 (deep seated!)
30 Fire hydrants (per leg!)
Forward/Reverse lunges with forward knee raise
30 Bird dogs (per leg!)
45 Super mans (#1 Super man 15X, #2 Super man 15X, #3 Super man 15X)

3 Sets of:
30 Oblique Twist and hold (every 5 twist, hold for 5 seconds)

Bridge Oblique's

30 second plank

QUESTIONS? Ask in the comment box below, Instructional videos are COMING SOON =)

Day 6, Week 2

Day 6

Hi everyone! Hopefully your 2 days of rest were restoring and somewhat active :) 

I've been on vacation in South Carolina and it's been interesting. Lots of sun, but also lots of rain unfortunately. But there is never an excuse good enough for not working out while you're on vacation. 

Well, unless something life threatening happens. Then that makes sense. But lets get to it!

Run 30 minutes (So that it is hard to carry a conversation, but do-able.)

30 Fire hydrants each leg

30 Supermans

20 Decline push ups 

20 Tricep dips

50 Butterfly sit ups

20 Squats

Go HARD. ;)

Day 4

                                                                                                             

STRONG LIKE BULL.

DAY 4

Okay, so MAYBE you won't have muscles like this guy after our 8 week program. BUT that's is totally fine because that isn't the size we're aiming for. We do want to be as strong as we can possibly get so let's go for it! 

Today we're working our,...you guessed it...ARMS

3 Rounds of:

1 minute Jumping Jacks

20 lbs Bicep curls (12x)

20 lbs Hammer Curls (10x)

5lbs Weighted Burpees (5x)

15 lbs Tricep Kickbacks (10x)

1 minute Jumping Jacks

2 sets of 10 Dead lifts (no more than 65lbs)

30 second plank

10 pull ups

30 second plank

5lbs Weighted Burpees (5x)

Side notes: 

Jumping jacks need to be EXPLOSIVE. Jump higher than usual.

Bicep curls: Sit down, elbow inside of leg with weight and curl without moving whole body.

Weighted burpee's: Down into push up position on dumbells and burst up into a burpee with weight in hands, arms overhead.

For proper dead lift techniques:

http://stronglifts.com/how-to-deadlift-with-proper-technique/

EnJOY GETTING STRONG :D

Following us? Abide by the rules...

Fitness is NOT everything with this 8 week program...
You are NOT allowed ANY of the following...
SODA
High Fructose Corn Syrup (Check those labels!)
Chinese food
Fast Food
Fried Food
Potato Chips
Cheesecake factory
Starbucks Fraps or Cappucinos
Frozen dinners
Canned soup, unless it's low-sodium Progresso


Eating right is an essential part to becoming fit. Look over the list on my first entry of healthy foods and take it shopping with you! Make sure you stick to these standards, and I PROMISE you will see results.

For snacking, I suggest cutting up vegetables that are constantly ready to grab at the front of your fridge. This makes it 10X more easier for you. Along with veggie snacks, choose to snack on rice cakes, almonds, dates, organic-no-added-sugar apple sauce, cottage cheese or even low-fat cheese sticks!



There is ONE desert allowed ONCE a week...YOU CAN DO THIS!! Because we are too =)

Day 3

Day 3

Get your run on.

Today was not too much of a challenge, but if you're not a runner, you might find it so. Just remember, your mind can trick you into thinking you are too tired to keep going or that you might die if you place another foot down, but a good percentage of the time it's wrong. Unless you have asthma or some other type of medical condition or injury, you MUST PREVAIL. Push your self. Your body CAN and is CAPABLE of doing this.

Run 15 min.

3 sets of 6 One legged squats (3 for each leg)

(1)Start standing on one leg, with both arms and one leg out in front of you for balance. Tighten every muscle in your body, especially your core & standing leg. If you need added support you may touch the wall or hold onto the back of a chair. Lower yourself down as low as you can go. If you can't make it all the way to the floor, it's ok, just do the best you can. Push yourself back up into the starting position.

3 Levels of Superman 

(1)Lay flat out on stomach, arms are in front of you. Take one arm and the opposite leg and lift them at the same time. Then do on opposite arm and leg. Pulsate each side 30 times.

(2)Again, lay flat out on stomach, arms in front of you. This time only lifting arms off the ground. After 30 pulses, switch to only lifting legs up. Again,pulsate 30 times.

(3)Last level, lying flat on your stomach lift both legs and arms off the ground, HOLD 5 SECONDS, and down. Repeat 15 times.

15 Bird dogs (each side)

(1)Sit up on all fours, back not curved. Lift one arm straight out in front of you at the same time lifting the opposite leg.

Not what I am talking about here.... 

               

This is more like it... =)

NEXT... 60 second plank

15 Min Run.

THE END!! HAVE FUN and  remember to SMILE during your workout!!

Motivation Nudges!

Sometimes it can be very difficult for me to get my butt up and exercise. I find the perfect excuses like, "I'm too tired" or "I'll just do it tomorrow". But luckily I have found a few things that remind me how much I actually want & need to workout. 

 
• I highly recommend this, keep track in a journal or blog of your status. Take a before picture and every 2 weeks take another picture and keep it in your journal. Keep track of your eating habits, good and bad. And keep track of the things you had a hard time with!

• Find different environments to workout in  
•   Gym  
•   Local track or field 
• The beach                                       
• Your back yard 
• Nature Trails                                             -
• Park                                          
• By a lake                                               
• Boardwalk

 
• Find a friend to workout with you. Be careful with this one. It could benefit you greatly to have another accountability partner in this, but it could also be a downfall. Make sure your partner is committed and serious about following through. Even though work outs should be fun, goofing around and laughing too much while working out can actually slow you down.

• The workout   "high" is  absolutely amazing after a workout. I can feel like I'm too tired before I workout, but after I do it I feel energized. I let that motivate me for next time, knowing how good & energized I feel after it's done.

• I try to not get too carried away with this one, because it can lead to envy, but looking at cover models in magazines or Pinterest is one of my top motivations.Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps make me want to work harder!

• Check the scale ONCE a week, morning time.

• Go find workout clothes that are bright and fun. New clothes always work to push you to keep up with workouts. Check out Dicks, Sports Authority or even Marshall's for amazing discounts on HOTT exercise clothes!

“80 percent of success is showing up.” – Woody Allen

Day 2

Day 2

Ready to beast it out today??

Here is the 30 minute work out of the day, working towards your strong, potential, self!!

200 meter Run (should be in between a Run and a sprint)

15 Push ups(Tuck those elbows in, so that they are almost touching your sides!

10 Jumping Squats (Get LOW and BURST UP driving heels into the ground!)

15 Walking Planks (As fast as you can!)

15 Tricep Dips (Arms mounted up, legs straight out, dip low!)

                        Repeat this set 5x

DON'T CHEAT YOURSELF TODAY! OR EVER AS A MATTER OF FACT!

You giving up, or doing a half-butt job is YOUR loss, no one elses...PUSH YOUR SELF and just DO IT.

In case you have no idea what a walking plank is...here is Mindy demonstrating...

 

Questions? Leave a comment below =)