Hardcore Fitness Maniacs for April 2016

[Fitnessfreakk366]

Today was Gym Style Shoulders. That was a quick workout, like 15 minutes. Had a lot of time left so I did Power Hour Abs and then walked on my treadmill for 1.5 miles.

Seated Overhead Press – 3 sets/10 reps - 12's

Standing Lateral Raises – 2 sets/10 reps - 10's

Standing Lateral Raises w/Band
Front Raises w/Band

Dumbbell Rear Flies – 2 sets - 12's

Rear Delt Flies w/Band

My stomach is still messed up, not sure what the heck is going on.

Jolie - Good job listening to your body, I try to do that as well. I'm sorry your sons are giving you crap. Teenagers are hard to deal with sometimes.

Diane Sue - Nice workout but bummer the one workout had moves in it you don't like, I hate that. I'm trying to figure out what to eat next from Performance Paleo.

Roselyn - Nice eats and workout!!!

 

[Jolie Fit]

Todays workout was Cardio. I did Les Mills Combat 30 with 2 pound gloves. Workout is 30 minutes long and I burned 260 calories. Next, I did Power Strike 6 Combos 1 and 2 with 1 pound gloves. This is a tough workout and I burned an additional 350 calories. I put in Cathe's ICE kickboxing and tried about the first 10 minutes. This goes very fast and I am sure the entire workout is tough. I think I might try the whole workout the next time I do cardio. Total workout was 65 minutes and I burned 639 calories. My average heart rate was 143 and my max was 181. I am wiped out!

A good nights sleep always does a body good.

Nice workouts everyone and all of your eating is spot on. I have my parents arriving today and my youngest son is out of school. I hope I can workout this weekend with so many people in the house.

Off to the DR., UTI !!! Joy!

 

[WD]

Today was yesterday's live workout, Legs with Weights and Barre, 53 minutes, Hr. avg. 99/max 132, 241 calories. I then did Live Crush it Low Impact , 34 minutes, hr. avg. 116/max. 143, 211 calories. I finished off with Tai Cheng final phase neural reboot 29 minutes, 78 calories. This made the workout long but I really did want to get in the flexibility work. My neck was a bit achy and this helped. Total time was 1 hr 56 minutes,580 calories.
Legs with weights and barre (this was done with pretty much 10# dumbbells throughout
requires a gliding disc, firewalker band and a chair or barre
pretty long warm up about 9 minutes
squat press alternated with squat march 10's$
10's # lunges holding in each hand each side then holding both weights in one hand 4 reps then 7 pulses
lunge kick 10's# 7 reps then other leg repeat
@15 minutes firewalker loop on jacks turn scissor, jacks turn repeat 2x
foot in out with punch, jacks repeat other side
firewalkers then remove loop
lateral walk with 10's# 4 pulses then return
firewalker loop on jump rope, jacks, forward back attack jump
remove band
warrior lunge
10's Lateral walk with pulses, plie pulses repeating
break then short lateral walk then finish as plie pulses
10's # side lunge alternating then squats in the middle repeating ending 15 and 1 then hover squats 2x
disc side slide lunge
10's# single leg deadlift ( I used 15's)
disc warrior lunge ending with a run
cross back lunge 10# 7&1, 15 & 1, 7 $1, 3& 1 singles
keep band and get out the chair for barre work @ 35 minutes works all angles and calves




Meals yesterday:
morning coffee, half and half, Amazing Grass green superfood, Amino Boost bcaa powder
lunch
Performance Paleo eggplant and sausage stacks
Performance Paleo roasted sweet potato salad (partial helping)
Snack
Vanilla Panna Cotta custard I made up with some raw walnuts
Dinner
Performance Paleo Lemon Artichoke chicken chopped up on salad greens topped with whole 30 salad dressing
1203 calories: 24% carbs; 52% fat; 24% pro

Debbie, nice job on shoulders and getting in your treadmill time.

Jolie, that was quite a workout I don't have Ice yet but have done the later kickboxing workouts on live. Gloved up and ready and Rock it sock it live workouts. I really liked the live high energy kickboxing workout. Sleep and rest makes the energy levels so much better. I was kind of dragging through my workout today.

 

[Jolie Fit]

Todays workout was Chest. One minute rest between sets and each set to Failure. I went light because I am a little tired from yesterdays workout.

Chest Press DB- 25# x 20, x 15, x 12

Chest Flies DB- 20# x 15, x 13, x 12

Incline Chest Press DB- 25# x 15, x 10, x 8

Incline Chest Flies DB- 20# x 12, x 10, x 10

I hope you all have a nice weekend!

 

[WD]

Today's workout was Cathe Live Barbell Upper Body 43 minutes, 171 calories. I then did Live Hi Lo Kickboxing 41 minutes, 295 calories. Total time 84 minutes, 466 calories.
Live Barbell Upper Body reminded me of Les Mills Pump only more brutal.
Starts with a warm up and adds the barbell with the medium and small plates which would be around 20#, overhand
Medium and large plate around 35# triple rows overhand 6 reps? then underhand 6 reps , overhand, dead rows, deadlifts, dead rows
upper back and shoulders 25# barbell dead rows , clean and press, push press
bench with 3 risers 25# barbell (2 large plates) pull over/ chest press with pulses, wide bench press ending with 3 sets of push ups on the mat
Isolated moves
Triceps 25# lying extensions with pulses, triceps dips 3 sets, repeat then triceps push ups on the end of step
Biceps (medium and small plate 20#) I used I used two large plates 25# I was almost sorry There are pulses and variations on the counts
Shoulders (medium and small plate 20#) upright row/overhead press 5# plates or dumbbell if you don't have holes to hold the plates, front raise/lateral raise on high end
Abs/core they use a 5# plate I used a 10# for part of it. Russian twist 10# , crunch to overhead press 10#, crunch to 1 arm press 5#,
plank to side plank all on right then all on left
Stretch

Yesterdays meals were not good very low on calories and so I added a couple of spoons of peanut butter. I was having digestive problems and ended up awake with cramping. I don't think anything I ate was bad because I cooked it all fresh.
morning usual coffee, organic half and half, Amazing Grass Green Superfood Antioxidant Acai berry, Amino Boost bcaa powder
lunch
Performance Paleo roasted sweet potato salad (small helping)
Whole 30 recipe idea cooked Mexican seasoning perfect ground beef
baby romaine
onion
Whole 30 avocado mayonnaise (olive oil mayo with avocado and lime juice)
Dinner
Wild caught Mahi Mahi
Zuchinni Noodles Olio Et Aglio from Well Fed Cookbook
coffee with Silk unsweetened coconut milk and topped with Organic Canned Coconut milk
Snack
2 Tbs peanut butter
973 calories 15% carb; 63 % fat; 22% protein

Jolie, nice job getting the workout in. I hope that you are enjoying your family this weekend.

 

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Diane Sue and Debbie I ordered Performance Paleo today but can one of you post the awesome sauce recipe? Thanks

 

[WD]

Roselyn, I guess you ordered the book ?? I have it as a download from Kindle. I will post it here for you.

Awesome sauce
1 cup almonds (soaked in water for 24 hours)
1/2 cup water
1/4 cup olive oil
1/4 cup lemon juice
1 Tbs. coconut aminos
1/2 Tbs garlic powder
1/2 Tbs nutritional yeast
1 tsp chipotle powder
1 tsp sea salt
1/4 tsp cayenne pepper
Combine all ingredients in a high-powered blender or food processor and blend till smooth. You can substitute cashews for the almonds.

 

[WD]

Today was my rest day. I am still having some upset stomach issues.
Yesterday I had my usual morning coffee, Amazing Grass Green Superfood Acai berry, and bcaa powder
lunch was some salad with onions and ground beef cooked with the seasoning from the bad ass bowl with awesome sauce
late evening I had some frozen cherries cooked up with a almond flour, honey, and grassfed butter topping baked and then some canned coconut milk on top

Today is hard to say because there was a ladies brunch at church this morning before our speaker and some games. It was sort of the annual mother daughter gathering for Mothers Day. I had a spoon of fruit, a small cup vanilla yogurt, a spoon of breakfast casserole and drank water. There was a lot of pastries there.
This evening I had the meat seasoned for bad ass bowl but used turkey. I didn't like it. I think I may have bought ground dark meat or something except it was really lean. I do not like dark meat chicken or turkey. I don't like chicken thighs. I always use chicken breast or turkey breast instead. I put it on butternut squash and topped it with lettuce and awesome sauce. I sort of picked out the sauce and squash.
I am a little upset that I wasted some of the awesome sauce. I will mix the turkey mixture in with my dogs dry food. I am sure she will like it

I am thawing a roast to make the roast in the Performance Paleo cookbook. I need to find something for the broccoli I bought.