Workout ideas

Hey guys! I don't know what everyone does for their workouts but one thing I've noticed that has caused a big change in gaining muscle and losing fat is doing plyo/weights combo. I found this article online (pinterest actually) and it has a lot of really good information and workouts. I just started doing the first 2 workouts and they are seriously amazing! I am sore but it feels great. If you want to see faster results in losing weight and gaining muscle/toning these type of workouts are the best. If you still aren't convinced look up interval training and you will see how effective it is! There is also a program called "Insanity" that is all interval training and it is amazing- I've personally done the workouts and can say they really work. One last thing, if you don't have access to a gym you can do the weight-lifting exercises after the plyo at home (weights with squats or lunges, holding weights while squatting and then going up to your calves... I can give you more examples if you need certain exercise ideas) I personally do the plyo workouts at home and then drive 5 mins to the gym and do the weight machines there.. mainly because I'm too embarrassed to be jumping around, sweating, and breathing extremely hard in front of everyone at the gym. I'm fine doing the treadmill or bike in front of others but jumping around everywhere? Not going to happen. Anyways, if you guys need more ideas just let me know! Keep working hard everyone!

-Sarah

ps- you can click on some of the exercises and they will show you how to do it. Also, there are some exercises that I'm not a big fan of so I will substitute an exercise from a different workout.

Another interesting and game-changing tid bit is the fact that lower body plyometric training COMBINED WITH lower body weight training will result in greater gains throughout the lower body.  Greater than what, you may be wondering.  The plyo/weights combo greatly outperformed the results of individuals who trained with ONLY plyo, or ONLY weights.  Participants utilizing the plyo/weight combo realized an increase in strength, definition, vertical jump, and speed.  Simply put, they became (and looked) more athletic.  Countless studies have replicated these results over time, leading us to believe that this is one of those relative constants I mentioned earlier.  One such peer-reviewed study, and what was used as reference for this article, can be found here.

I’ve had this knowledge and have been using plyo/weight combo workouts with clients for years.  The effects this method of training has is absolutely phenomenal.  Whether you’re an athlete training for a sport, or simply someone who wants to have that lean, mean, athletic look (and a great butt and thighs to go along with it) this is THE workout for you.  Expect a rounding and tightening of the backside and firm, lean thighs, hamstrings, and calves.  If you’re already doing another workout plan, don’t worry.  Go ahead and substitute these combo workouts in for lower body days.  Fitness is all about trial and error.  See what works best for you and then stick with it for a little bit, before changing it up to something more challenging.

Perform this workout 2-3 days a week.  If you are experiencing soreness, push your workout back until you can comfortably perform all exercises without pain.

Day 1 - Keep weights lower during this session.  If you see (4 x 10 exercise a/20 exercise b/rest), you should perform exercise b immediately following exercise a, and only rest at the end of exercise b.  Complete this combo for the total number of sets listed before exercise a.

• 4 x 12 Smith Machine Squats/30 box jumps/rest 60 seconds
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters
• 3 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps

Day 2 – This session is going to focus on fast explosive movements to really torch your hamstrings and glute muscles, before moving to the weights to finish things off.  Feel free to do the running parts on a treadmill or outside.

• 20 x 10 second all out sprints/rest 15 second between each sprint
• 5 x 2 minutes running in reverse (if using a treadmill start slow and gradually increase your speed)
• 5 x 30 Jumping Lunges
• 5 x 15 Tuck Jumps
• 5 x 15 Plated Box Jumps
• 3 x 10 Quad Extensions
• 3 x 10 Hamstring Curls
• 3 x 10 Leg Press Machine (first set feet wide, second set feet close, third set feet shoulder-width)
• 3 x 40 Calve Raises on Smith Machine
• 3 x 20 Side Barbell Squats (10 per each side)

Day 3 – We’re going to repeat the session from Day 1 with a few minor modifications to increase intensity. Also, be sure to increase weights as you’ll be performing fewer reps per set.

• 4 x 8 Smith Machine Squats
• 4 x 8 Barbell Deadlift (please make sure you are using proper form for this exercise!)
• 3 x 20 Long Jumps
• 4 x 12 Bulgarian Squat/1 minute jump rope/45 seconds rest
• 4 x 20 Four Point Hops
• 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
• 3 x 2 minutes Plated Speed Skaters/1 minute jump rope/45 seconds rest
• 4 x 1 minute Line Jumps
• 4 x 100 Speed Squats/10 X Jumps/45 seconds rest
• 5 minutes jump roping (use as few rest breaks as possible)

Give this workout a try.  I will almost guarantee you’re not going to be able to walk straight after your first few times through.  Let the soreness fade, then get right back into it.  Run through this 3-day cycle for about 4 weeks, then increase weights, incorporate some new exercises, and continually keep pushing yourself.  Remember, the plyo/weight combo is THE way to develop a great butt and legs.  

Healthy Dinner!

Hey everybody! I'm hoping lots of people are participating in the challenge Debbie set up! I think it can benefit all of us. I just finally filled out my Sign Up Sheet and paid the ten dollars... so I hope others have been faster than me. I just thought I would post a recipe that I found on Pinterest that Debbie and Cathy have both used as well and we all liked it! It is from tastykitchen.com and they got it from the Our Best Bites Recipe Book. Here it is:

Baked Chicken Taquitos

• ½ cups Plain Greek Yogurt
• ⅓ cups Green Salsa
• 1 Tablespoon Lime Juice
• ½ teaspoons Ground Cumin
• 1 teaspoon Chili Powder
• ½ teaspoons Onion Powder
• ½ teaspoons Garlic Powder
• 1 teaspoon Dried Cilantro
• 2 cups Cooked, Shredded Chicken
• 1 cup Shredded Monterey Jack Cheese
• 15 whole Flour Tortillas
• Sea Salt 

1. Preheat oven to 425 F. Line a large baking sheet with foil and spray the foil with cooking spray. Set aside.
2. In a large bowl combine Greek yogurt, salsa, lime juice, cumin, chili powder, onion powder, garlic powder and cilantro. Mix well. Stir in cooked shredded chicken and shredded cheese. Note: This can be made up to 24 hours in advance. Just cover the bowl with plastic wrap and stick it in the fridge!
3. Put your tortillas on a work surface. Spread about 2 spoonfuls (about 2 tablespoons) of filling down the center of a tortilla. Roll up the tortilla as tightly as you can (without the filling coming out of the sides)! Place the taquito seam side down on the baking sheet. Repeat with remaining tortillas.
4. Spray top of taquitos generously with cooking spray (I used PAM canola oil spray). Sprinkle generously with sea salt.
5. Bake at 425 F for 15 minutes. The edges should be golden brown and the tops should be crisp. Let sit 5-10 minutes before eating. These are best eaten the day of!  



When I made them I didn't have green salsa, so I didn't use it, but I know Cathy did and thought it was yummy. I dipped mine in salsa instead. Cathy didn't dip hers in anything and felt like it would be better if there was a dip to go with it and found out later in the Our Best Bites cookbook it suggests dipping them in a Cilantro-Lime Ranch Dressing. Debbie was going to try and make a healthy version of this dip, but I haven't heard how it went yet. Also- I used the uncooked flour tortillas and thought it was really yummy. 

20 POUNDS!

As you all now, at Sarah's wedding we had some family pictures done. Well, I happen to HATE them because I look incredibly huge in my opinion. The other day I asked Dad if he was planning on doing more family pictures at Ben's wedding and he said yes. So-- I decided I am going to look a lot better by then. Cathy and I were talking and we decided we each want to lose 20 pounds by then. I did the math and that means that we need to lose 2 pounds per week in order to make it. Sounds reasonable, but I'm sure it is going to be a lot harder than it sounds. Anyway, I just thought I would share this with everyone so that if anyone else wants to make a goal with the same deadline we could all help each other out.

My goals to help me lose weight:
Ride my bike to work at least 3 times a week;
Run 3 miles on the treadmill 3 times a week;
Weight train at least twice a week;
Do pilates 5 times a week;
Eat more fruits and vegetables- especially when I need a snack!

What are your goals and what are you going to do to achieve them???

COME ON PPL, GET YOUR BOOTIES RUNNIN!!!

This is my first time writing on a blog, but I wanted to tell all you girlies how much of a difference it makes in your day when you exercise!! I've started exercising again and now I'm not as lazy and tired all of the time. Patrick helped me realize that I am a lot moodier and sooo sleepy when I don't move my legs and get pumpin that iron!! Ha but seriously I actually get things done when I work out for a little bit. I have some good workouts that I try to do every day to firm up my toosh and legs. I do forward lunges with 10 pound weights in each hand. I do 3 sets of 15. They burn like crazy!! but I get good results!! and for the bum bum I do reverse lunges with weights. (you put your leg behind you and bend down. a way to increase the burn is to lean forward and then come all the way up) They really work!! I am really sore today because I did a lot of sets yesterday. I also try to run at least a mile after I have worked out. I always thought you should run first and then do leg and stomach exercises but come to find out from my lovely husband you need to do everything first and then run, it helps you burn more fat. If anyone has any good leg or butt or stomach work outs let me know!!!!

Sarah

Blogging

I like the idea of the blog. I like the idea of us reporting progress, challenges, changes, goals, and everything else. But no one was doing it. I stopped writing because I felt no one was blogging. I would love it if everyone was contributing on a regular basis and giving kudos and sympathies and us helping each other through the good, the bad, and the ugly. Anyways that is my two cents, but I have to go to mutual now, so I will get going.
Laura

is this blog dead?

So I am wondering if this blog is just not going to happen. We started strong but have all kind of dwindled off. Do we just not need the blog or are we not posting because we are all so stressed with Christmas and other stuff that we aren't exercising? I will admit I haven't been exercising much the past couple of weeks. Right now I am 180 miles behind you all on the way to Jamaica. I am trying to do better though and I did exercise for 55 minutes today. I also went to the doctor to have my bloodwork done and make sure there is nothing wrong with my thyroid. I am so tired all the time and I know that I just recently had a baby but she is over 5 months old and I still feel like I could sleep for 12 hours a day. Anyway, I wanted to do it just as a precaution but I got my results back today and they tested all sorts of stuff but forgot the thyroid test so if I want it tested I have to go get poked again and I still have bruises in my hand and arm from the last time. ARG. Anyway, I hope that you guys are all doing wel and seeing results from your exercising. Debbie

How are you all doing?

From Debbie:
Wow, it's been a while since anyone posted. I hope you are all doing better than me exercise wise and aren't posting because you are so busy exercising but unfortunately that has not been the case with me. I have fallen behind on my exercise lately. I am about a week behind on my way to Jamaica and I would be further behind if it weren't for playing volleyball with the family in Brigham last week. I am trying to get more into the swing of things and did exercise for a half hour today (I got about 12 hours of sleep last night and still had a hard time waking up at 7:30 this morning but a least I had enough energy to exercise) and I measured myself afterward. I measured myself about 2 months ago but lost the measurements and haven't bothered thinking I would find them and then measure myself again. Anyway, I finally gave up on that and started over and I am trying to push myself to exercise and catch up with you all so I can celebrate in Jamaica. I also set a weight goal to not gain any weight during the holidays. I know this might seem like a lame goal to some of you but it works for me. Anyway, I hope you are all doing great with your exercising, I know Carrie is still going strong and is really close to hitting her 6 month mark which amazes me. Good job Carrie!

Struggling

I have had a rough few weeks. I have tried to keep up with exercising, but I have slacked. One week I was extremely tired, other times I just don't want to, and some days it just doesn't work to exercise. And on the days I do exercise, I seem to have a major sweet tooth.

However I have had some successes too. A couple weeks ago I went running in Brigham City. I ran my first mile in 9:11 and finished 3 miles in 32 minutes. So that isn't bad, just need to work on keeping my pace. I am working on mastering level 3 of my Jillian workouts, and making some progress. And my pants are fitting looser all the time, even if the scale is not my friend.

So that is where I am at. I am trying to be more diligent in my exercising to rid myself of this weight and to be able to fit into ALL my clothes again. It is slow. I won't make my weight loss by December 17, but I will keep working, and it will come...in time.

Laura

Some Success

I thought it was about time to put in an update. I was pretty sick last week, but decided to ease down the exercising instead of skipping it altogether. I just rode my bike, 20 minutes on Monday, 30 on Tuesday, none on Wednesday, 30 on Thursday and 35 on Friday (only because Preston needed my help to get the kids ready for halloween, I wanted to keep going). On Friday we went to CiCi's for dinner and I ate more than I should, so I got up on Saturday and rode for 40 minutes to try to help make up for the pizza and for missing Wednesday.

So, I've now exercised five times a week for 20-60 minutes for 18 weeks. I've lost 4 1/2 pounds, 4 inches around my waist and 2 inches around my hips. I've almost made my December goal!

Hope all is going well for all of you.

Carrie

3.8

I just got back from running for the first time this week and I went about 3.8 miles in 42 minutes! Wahooooooo!!!!! So that puts me at about an 11.35 minute mile, which is okay. I would like to be able to do it faster, but I am just glad I was able to run that far. I am very proud of myself. I did think about cutting through the park by me house, so I could get home for Aaron to get ready, but he still had plenty of time if I went the entire round. And I think I even got into the runner's high that you get into! I am really excited. This last week and a half has been tough for me. I have had a hard time exercising with my kids screaming or getting into stuff that they aren't suppose to and what not, and then I have just been tired. But I want to accomplish my goals and work hard towards them, so I figured I needed to stick with it even if some days it is not worth the trouble....I hope that makes sense. Anyways, I am proud of myself today and I hope I can push myself to go faster and even further over the next few weeks! By the way Aaron's response when I told him how far I went was "sick"!
Laura

New pants

First off: Yea for Becca getting up an hour earlier to do a workout video. Every morning I say I should get up and do my workout before the kids get up and I never do. So good job! I hope you liked the video. I sure do! They all kick my butt, but I try to push myself and I find I have more energy during the day!

So this past week has been awful for me in terms of sweets. For General Conference we made cinnamon rolls, and then Aaron made cookies (twice), and last night for Young Women's I ate french fries and a hot fudge sundae. It was all delicious, but I am sure it didn't help my weight loss at all, so much so that I am considering not weighing in to day! Yikes! But two days ago I was able to wear comfortably a pair of pants I have not been able to fit in to. So it was like I had new pants. I was glad. They are still a little tight around the waist, but it wasn't bad.

And now I am waiting for Aaron to get home from class so I can go running, since I was a slacker and didn't get out of bed this morning. I especially need to go since I slacked yesterday too and didn't do any exercise. Go me! Ha!

Carrie I hope this weeks weigh in treated you better than last week! And Debbie I hope you are doing well. Hopefully no more 'bugs' get in your family!

I love you all!
Laura

Yay for me!

You all should be VERY proud of me. This morning I got up an hour early so that I could do Jilliam Michaels workout BEFORE work! I have decided that when I plan on exercising in the evening half the time I end up doing something else, so I need to start working out in the morning. Anyway, I was very proud of myself. And, as embarrassing as this is, the work out completely kicked my butt and I only did level one. Hopefully I can keep this up as well as run a few times a week in the evenings! That would just be great!

Becca

Great Popsicles

I just wanted to let you know I found these great Popsicles. They are Breyers Pomegranate Blends. At Wal*Mart they are around $2.50 for 12 of them. Anyways, I thought I would share my find because Becca was always talking about how she liked popsicles and what not in the summer....now that it is fall and winter well on its way. Oh ya and they are only 40 calories per bar. I hope this makes some sense. It is way past the time I wanted to be in bed and yet here I am typing away. Ok, I am done. Good luck this week ladies. I hope you are all doing well and are happy!
Laura

Just Plain Tired

What a night! Blythe woke up at 2 and about every two hours from then on out...and Boyd was waking up in between, crying because his finger hurt. And then he wanted to cuddle in my bed, so I ended up on the couch half the night. I was planning on running outside today, but I was just too tired, so a 20-minute pilate workout it was....Hopefully tomorrow I can go out and run, and not be dragging like I am right now. Hopefully today I will get a nap...
Laura

Results

So this morning I decided Thursdays would be my weigh in day, just to keep track and then I plan to take my measurements once a month. That will be October 25th, but today I weighed myself and I lost 2 pounds! Wahoo! I have been working hard this week, and am glad to see that I lost a couple pounds. Oh and by the way I did level 3 today and oh my kick my butt! It is tough. I have a hard time doing push ups since I have NEVER been able to do them and I guess I have a rotator cuff injury on my right arm, so that makes it hard too. I think I am done rambling now. I hope you are all doing well! Love ya
Laura

Going a little bit further

Carrie, you are the WOMAN! Way to keep up with your regiment! I am sorry you didn't see the results you wanted this week! Hopefully this plateau will pass QUICKLY and you will be back losing inches each week. You deserve it! None of this backwards stuff!

Today I ran 33 minutes, so I am guessing it is pretty close to three miles, and it felt great. I know on my there, before I turned around, I was going faster than I did on Monday by about a minute or so. I was glad to see that. And I was really glad to go a little further than I did the other day. There is a greenbelt behind my apartment that I am running on and then I ran through the neighborhood for a few minutes. I was really glad. When I got home I was spent though. But I took a breather and I completed Level 2 of the 30-day shred. And now I really stink, so I should probably go shower. But Aaron is late for class and still needs to shower. He hates his class so getting him on time is near impossible and he has been up for two hours. But he was craving the cookies that both Debbie and Cathy have called him about so he had to make them. Thanks girls! As if the Oreo's weren't enough of a temptation! Just kidding.

By the way yesterday was tough. I started doing a workout video and I think I had it on for about an hour and only was able to get about ten minutes into it between Boyd and Blythe. I had planned on doing it last night, but Aaron wasn't doing homework, so we watched a movie and a couple episodes of The Office. And I did indulge in the Oreo's. Blast it! Hopefully I will have more days like today!

Quite a week for all of us

It sounds like it's been quite a week for all of us. I weigh and measure myself Monday mornings and for the first 10 weeks I was seeing a little bit of a change each week, which was starting to add up. I've kept up with my exercises, haven't missed a day, but for week 11 and 12 I had no change and then this week (13) I've gained back half an inch around my waist and hips. The only place I've lost in the last 3 weeks is my bust, of course. Oh well. I will admit that the goal to keep up with walking to Jamaica was the only thing that got me to work out yesterday. Even so, I was in tears the whole time, but I did it. This morning I did a ABS of Steel workout that I bought a couple of years ago. I had only tried it once right after I bought it and burst out laughing about half way through and said, "Ya right" and turned it off because there was not way I could do it then. I was able to make it through and even keep up this morning, so my working out must be doing some good, even if I'm not seeing it in my measurements. Keep working hard girls.

Oh, I had a random thought the other day and wondered if we had invited Mom to join us in the walk to Jamaica?

Carrie

Pushing forward

So last week was kind of a doosy for me. I needed to get back in the right mind set. So this morning I went to running for 22 minutes, so I am thinking I ran approximately 2 miles and then did the Level 1 of the workout video that I have been doing. It felt good and hopefully as a push through this I will lose more weight. I hope you are doing well in your endeavors. Debbie I REALLY hope the flu bug is out of your house! That is no fun!

I'm lame but you guys are doing great

I don't have much to report for myself right now, I am barely keeping up with the walk to Jamaica because we have had the stomach flu in our home for over a week and our family is barely functioning; but I wanted to let the rest of you know that I am really impressed by your dedication. Your goals are impressive and your physical fitness are too. Laura and Becca can both run 2 miles and Carrie can bike for 40 minutes straight! Unfortunately I am way behind you all but maybe one of these days I will figure out how to do everything I am supposed to in the day. Anyway, good job you guys. Debbie

Discouragement/Success

So yesterday I wanted to cry. I got on the scale and there was a one pound difference from the weight I wrote down, so I lost a pound. But when I wrote down the weight I weighed myself at night and the next morning I was two pounds less. So depending on how you look at it I lost a pound or I gained a pound. It was discouraging for me. I didn't think I had lost a lot of weight, but I was hoping for four pounds or so, but it didn't happen. However I did measure myself and I have lost 1 1/2 inches around my waist, 3 1/2 inches around my hips, 1 inch around my thigh, and 1/4 inch around my calf. So there is progress. There is no progress in my Relief Society arms though. I am feeling better about the results this morning though. I need to go exercise... Oh and I bought some pepper spray last night so I can go running and feel a little safer...
Laura