CRACY, STRONG AND LOVING IT January 2016 - January 2020

Hi girls!;)

I just finished today's workout because I had a annual thing I had to do. I'm feeling a bit sore so I am not up to personals today.

Here' s today's workout:

Shift Shop- Strength 35 = 40 Min
MV= 9.80
CB= 535

Shift Shop- Shift Core= 14 Min
MV= 5.50
CB= 105
FYI I finished 1 round of Shift Shop on Saturda y. This is a rotation they had this mixed rotation so I'm trying to do that.

Insanity Max 30- Tabata Strength= 33 Min
MV= 10.0
CB= 451


Total calories burned = 1091 :) Cool!

Congrats and well done on all workouts done today! WTG!!! Have a blessed day everyone amd see ya at tomorrow's check in,.:)

This is Thursday workout.


Hugs and blessings:)

Nora
 
Hi girls!:)

I just finished today's workout and will now check in.

Here's today's workout:

Cardio Coach Vol 1- Warm up, SS, Challenge 1, SS= 16 Min
MV= 9.0
CB= 197
Distance in Miles= 1.34 Miles

Shift Shop- Speed 35= 39 Min
MV= 9.60
CB= 511

Insanity Max 30- Friday Fight Round 1= 33 Min
MV= 10.25
CB= 462

Total calories burned = 1170


Debbie- Nice workout today listening to your body and not overdueing it. Nice workout today with your TM walk of TM for 2.25 miles and impressive step count of 5616, bravo that's awesome. Ok, congrats to your kitty for being a mighty hunter wanting to show you his game. They are so cute they just are so proud of themselves they want to share the exciting news and proof. Ok so it was still alive not surprising cats like to play with their prey before they kill it or maybe he just wanted to show it off but not kill it. Either way its so darn cute! Have a blessed day !!

Roxie- Great job on workingout when you can even if your not feeling up to it. Bravo!!! Good luck on your job hunting I hope you get a positive response and get in at a great work environment.

Belinda- Nice job with yesterday's Zumba class, sounds like you are enjoying that and having fun, good for you. I am sure you got a great workout in store for today. Have a blessed day and say hi to Brawler and the rest of your furry kids for me.

Hello's and waves to: Jodi- are you on a business trip or vacation? We miss you, hope all is well and to see you here at check ins again soon. Have a blessed day!


Hugs and blessings;)

Nora
 
Hi guys,

Today I did STS D27.

Roxie - glad you ok. I will check out those workouts soon.

Nora - great job today.

Debbie - nicely done this morning.

Have a great weekend, everyone.
 
Hi girls~!;)

I just finished today's workout and will now check in.

Here's today's workout:

Shift Shop- Strength 35 = 40 Min
MV= 9.80
CB= 535

Shift Shop- Shift Core= 14 Min
MV= 5.50
CB= 105

Insanity Max 30- Pulse= 20 Min
MV= 6.0
CB= 164


Total calories burned= 804 cool!

Roxie- Great job today with StudioSweat Spin class workout with Bethany. Awesome job, WTG!! Have a blessed day!;)

Belinda- Nicely done yesterday with STS D27, high fives on your workout, that was awesome! Have a blessed and fab day!;)

Hello's and waves to Jodi, and Debbie. Have a blessed weekend everyone!:)


Hugs & Blessings;)

Nora
 
Hey girl,

I walked 4 miles today. That's it. Taking it easy. I must have hurt my hip/lower back the other day again doing deadlifts :( I am so done with deadlifts. Anyway, for the last 2 nights I can't sleep I am in so much pain. Every time I turn, my hip/lower back hurts.

Nora - good job on your workout today.

Roxie - good job as well today.

Have a great weekend, everyone.
 
Hi girls!

I just finished today's workout and will now check in.

Here's today's workout:

Mindy Mylrea - Short & Sweet- Workout 1- Tabata + Stretch= 25 Min (Spinn Bike)
MV= 10.0
CB= 341
Distance= 5.60 miles

That's it for me today, have a blessed Sunday girls!;)

Hugs & Blessings:)

Nora
 
Today I did a Cardio Coach Mix that I made up and it was fun. I was going to start the Pure Strength series today my upper back is still a bit sore. I think I'll be good to go tomorrow, just didn't want to chance hurting it again.

Workout was 50 minutes, ran 3.33 miles, burned 327 calories (TM said 483) and I went 6853 steps.

Have great workouts everyone!!!
 
Hi girls!;)

I just finished today's workout and will now check in.

Here's today's workout:

Cardio Coach Vol 1- Warm up, SS, Challenge 1, SS, Ch2 all, SS= 25 Min
MV= 9.0
CB= 307
Distance in Miles= 2.15 Miles

Shift Shop- Speed 45= 51 Min
MV= 9.75
CB= 679

Insanity Max 30- Cardio Challenge= 33 Min
MV= 11.50
CB= 518

Total calories burned = 1504 Yikes!!! Cool!

I had to take a break after Shft Shop 45 due to watching the eclipse. I live in Oregon and the town I live in is in the path of Totality of the Total Eclipse, so my family and I watched it with our Solar eclipse Nasa approved glasses safe to watch the eclipse with. That was totally cool and weird.

Debbie-Amazing workout today, WTG!! Nicely done with your own Cardio Coach Mix and had some awesome stats. Wow, congrats on your own Cardio Coach Mix of 50 minutes distance ran 3.33 miles and went 6853 steps. Bravo!!! Have a victorious & blessed day!:)

Belinda - Nicely done with doing STS!! Have a blessed and amazing day.;)

Hello's and waves to: Roxie, and Jodi- Have fun workouts today girls and have a blessed day! ;);)

Hugs & blessings:)

Nora
 
This week I want to do Pure Strength workouts. Today I did Chest & Tri's. I like this series and should add it in more with my workouts. Had fun with hit, it was great to use my workout bench again. Watched the solar eclipse yesterday, we only had partial coverage over the sun but it was still amazing to see.

Push-Ups: 2 sets/12 reps
Bench Press (warmup): 45# - 16 reps
Bench Press: 65# - 2 sets/10 reps
Incline Bench Press: 55# - 2 sets/10 reps
Inclined Dumbbell Press: 25's - 1 set/10 reps
Incline Dumbbell Flies: 20's - 2 sets/10 reps
Incline Superset (Flies to Press): 20's - 1 set/7 reps (was 9 reps but I couldn't go anymore than 7.

Close Grip Dumbbell Press: 15's - Drop sets - 12/10/8 reps
Lying Tricep Extension: 12's - 2 sets/10 reps
Cross Body Extension: 10# - 2 sets/10 reps
Lying Tricep Extension: 12's - 12 reps
Weighted Dips: skipped because my upper back is still very sore, didn't want to chance it

Then I did a mile on my treadmill.

Total workout was 60 minutes, Avg. HR was 88 and Max was 128, burned 235 calories and went 3468 steps.

Nora - Nice workout yesterday!! Wasn't the Eclipse amazing? Loved seeing it. :)

Belinda - Good job on your workout! High fives!

Roxie - Hope you are doing well!
 
Good morning,

Zumba got cancelled this morning :( Oh well! I walked 5 miles today.

Debbie - high fives to you too! Impressive weights!

Waving Hi to everyone that checks in after me. BBL!
 
Hi girls!;)

I just finished today's workout and will now check in.

Here's today's workout:

Shift Shop- Strength 45= 50 Min
MV= 9.80
CB= 669

Insanity Max 30- Tabata Power= 33 Min
MV= 9.25
CB= 417

Total calories burned= 1086:) Cool!

Debbie- Awesome workout today with Pure Strength Chest & Tri's, that is an excellent series. Its been ages since I've done that one, I should get that one out again soon after finishing current rotation I'm doing. Bravo & high fives on today's workout, awesome as usual.:):) Have a blessed and amazing Tuesday!:) oh, and we did see the total eclipse I think we had 2 minutes of it. It was an awesome sight to see with my eclipse approved safety glasses. So cool that Oregon and the city I live in were in the path of totality and got to see like 98% of I think thats what I heard on the news here. I wasn't all that excited about it but my youngest son who is 20 yrs who is a big on science and cool stuff was so I got on to it. I got to watch it with my family and it was special moment. So cool and awesome!

Belinda- bummer so sorry to hear your Zumba class was canceled today. Good for you to get in a 5 mile walk instead, well done and high fives!!!
Have a fun & blessed day!

Hello's and waves to Roxie, and Jodi. Have a blessed and fab day!;)

Hugs & Blessings;)

Nora
 
Today I did Pure Strength Back, Biceps and Abs, but only did biceps and abs. Had a really good workout, the biceps part is tough. I like to ab workout but almost too much with the crunches. I felt it, though.

Biceps
Barbell Curl: 35# - 2 sets/10 reps
Seated Alternate Hammer Curls: 15's - 20 reps
Seated Sweep Curls: 15's - 24 reps
Negative Curls: 30# - 2 sets/10 reps
Concentration Curls: 15# – 2 sets/12 reps

I walked on my treadmill for 1.25 miles. :)

Total workout was 58 minutes, average HR was 90, Max was 127, I burned 232 calories and went 3531 steps.

Have great workouts everyone!!
 
Hi girls!;)

I just finished today's workout and will now check in.

Here's today's workout:

Cardio Coach Vol 1- Warm up, SS, Challenge 1, SS, Ch2 all, SS= 25 Min
MV= 9.0
CB= 307
Distance in Miles= 2.19 Miles on 2.5% Incline

Shift Shop- Speed 45= 51 Min
MV= 9.75
CB= 679

Insanity Max 30- Sweat Intervals= 32 Min
MV= 11.75
CB= 513

Total calories burned= 1499 Wow Cool!

Debbie- Great workout today with Pure Strength Back, Biceps and Abs, but only did biceps and abs and 1.25 mile walk on TM. Awesome stuff today Debbie, WTG!!! Glad you had a great workout. Now go have an amazingly blessed day!:)

Belinda- Nicely done today with STS D38 legs. Great worikout you are an inspiration. Have a blessed day and take it easy on those legs after all that, I remember my legs felt wobbly after that. :);)

Hello waves to: Roxie good luck with your job search. Jodi- where are you? Have a blessed day girls.

Hugs and blessings ;)

Nora
 
So for someone who didn't feel like working out at all today, I had one of the best workouts ever. I did a Cardio Coach Mix that I don't believe I've ever done and had a great workout. Lots of miles and calories burn. Very happy! Almost at 10K steps and it's not even 7:30.

Workout was 60 minutes, ran 4.24 miles, burned 424 calories (TM said 596) and went 8573 steps!!! Avg HR was 119 and Max was 165. I was only at 165 bpm for the first challenge which was the two 8 minute treks from CC #7. The rest of the workout was sprinting and I was in the high 120's for all of that. Really weird. I feel awesome!!!

Belinda - Great workout yesterday, I like STS a lot. I need to do it again soon.

Nora - Holy crap on your calories burn!!! Nice job with that and your workouts!! High fives!!!

Roxie - Good to see you posting. Nice job on your workout. Any luck with the jobs?

I miss Jodi and Chris. :(
 
Hi girls!:)

I just finished today's workout and will now check in.

Here's today's workout:

Shift Shop- Strength 45= 50 Min
MV= 9.80
CB= 669

Shift Shop- Shift Core= 14 Min
MV= 5.50
CB= 105

Insanity Max 30- Tabata Strength= 33 Min
MV= 10.0
CB= 451


Total calories burned= 1225 Cool;)

Roxie- Nicely done yesterday with StudioSweat Spin from May 3 2016 w/Cat & Brian 35 minutes 336 calories burned, well done and high fives!!!! Studio Sweat sounds fun! Have a blessed day!;)

Debbie- Congrats on that awesome workout today with a Cardio Coach Mix of your choosing. Impressive stats you nailed it today with your workout of 60 minutes, ran 4.24 miles, burned 424 calories (TM said 596) and went 8573 steps!!! Bravo!!! Awesomeness high fives!!!!! Now go have a fit fierce fab blessed day!:);)

Belinda- hello's and waves! I bet you'll do an amazing workout today so have fun besafe and don't forget to be awesome! Have a fab workout and blessed day!;) :)

Hugs and blessings:)

Nora
 
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