Tag Archives: challenge

BodyRock: A Few Results

14 Jul

Kyle & I woke up bright and early, weighed in & did our measurements. We have a busy weekend, so we decided doing this on Friday (5 days in) would work best for us.

Here are the week 1 results…

Kyle:
– down 6lbs
– down 3.25″ overall

Stacie:
– down 3lbs
– down 2″ overall

We took the dogs for a walk, which was probably 45 minutes… we walked to Tim Horton’s where Kyle got a coffee & I got a green tea 🙂 When we got home, we did this BodyRock workout which was HARD! Since it was difficult, I tried to alter some of the moves because I didn’t want to compromise my form. If I found I was doing the exercises with poor form, I stopped. It is better to do 10 GREAT reps than 100 crappy ones.

breakfast: waffles with strawberries, peaches, bananas & yogurt – SO delicious!

We ended up at RibFest for dinner… I had a pulled pork sandwich & Kyle had the “Vegetarian Nightmare” which consisted of ribs, pulled pork & chicken. We had a few drinks and headed back to our place before a friend’s Jack & Jill. I ended up playing the balloon game, which was killer on my extremely sore legs!

After the j&j, we headed downtown & got a few more drinks into us. We got some delicious burritos for an after-bar snack & opted to walk the 4.72kms home, which made us feel a bit better after treating ourselves! I also forgot to mention all the bar pushups Danielle & I did.. I learned I cannot do a one-armed pushup… yet.

our 4.72 km walk home from downtown…

I think it’s important to have some fun along the way – treat yourself! But there is definitely a balance & it’s always a learning process! Get your fitness in any way you can: I do 20 push ups for every trip to the bathroom at work (obviously this would be difficult in a public bathroom, but my work washroom is private), walk instead of drive, etc. Incorporate it any way you can 🙂

What do you find hardest to balance?

have a good wknd!
mrs tasker

Advertisements

BodyRock: Patience

13 Jul

I’m a pretty impatient person… and all week I’ve been trying to waiting patiently for this first week to be over. Not because I don’t want to to be doing this, but because I am excited for the results. To be honest, I just want to be a month into it and take some ‘after’ photos to see where I am at!

But we all have to be patient. You aren’t going to be where you want to be in one day… in one week even. So the best thing you can do is set small goals. As good as it is to look at the big picture, try to see what’s directly in front of you, too. It’s all about working hard, being patient and the results will come.

If your goal is to lose 15 pounds, give yourself a fair amount of time to do it. Say… 3 months. Now break it down from there: that’s 5 pounds a month to loose, and if there are 4 weeks in a month, that’s only 1.25lbs each week to lose. Doesn’t that seem much more attainable than 15 pounds overall?

Even if your goal is just to tone (and not worry about weight) set fitness goals: run 5K by X date, do 100 pushups without stopping, etc…

What’s your goal? Break it down and it’ll come more easily!

Make sure you are all keeping up with drinking lots of water! I also try to drink green tea throughout the day – if it’s a really hot day, try it on ice.

Here are our meals from yesterday…

Breakfast: peanut butter on a ww thin bagel with banana

lunch: Greek pasta salad (pasta, olives, tomatoes, cucumber, feta cheese & Greek dressing)
*tomorrow, I am going to mix this with spinach to get a bit more out of it.

snack: almonds, dried cranberries & dark chocolate chips

dinner: BBQ chicken breast, broccoli, 1/2 baked sweet potato & left over grilled veggies

Bootcamp was awesome last night – what a work out! Kyle did these at home while I was at bootcamp. We opted to not do bodyrock toinght, since this was a pretty intense workout. We did two countdowns… starting at 100 reps, all the way down to 10 reps:

have fun!

this set was BRUTAL (in a good way). We also ran a hill in between each exercise…

Have you liked BodyRock on Facebook yet? Check out their YouTube channel for all the videos 🙂 their website also has a lot of helpful tools & some great before & after photos for some inspiration.

I just wanna rock!
mrs tasker

BodyRock: Setting Goals

11 Jul

Kyle & I set some overall goals… where we want to be short term & long term.

– get back in the HABIT of working out DAILY
– eat well
– tone overall
– lose inches (& weight)

We also set personal, more specific goals & have put them into our fitness binder.

I also think that I will set out some ‘rewards’ for when I meet personal goals… some ideas:
– mani/pedi
– haircut
– new workout clothes

I think this is a great way to stay motivated, knowing that you’ll get a ‘treat’ when you work your butt off. I still need to figure out my goals in terms of timing.

Tuesdays are volleyball nights – again, it isn’t a super intense workout, but it’s certainly better than sitting on the couch!

breakfast: ww bagel, strawberry yogurt & fresh strawberries

snack: apple & pb

lunch: egg salad wraps – 1 wrap, spinach, egg salad
I split the wrap in half and made 2 of these for lunch

snack: fruit salad – cantaloupe, grapes & peaches

I get a lot of my meal ideas from Re-Newall Fitness (meal plans, bootcamps & personal training).

Tonight, we did this workout and our 200 pushups for the day, too! Instead of doing the ‘around the world pushups’ I did regular pushups as I found I couldn’t do them in proper form. Also, for the get ups, I used one hand because I’m not at the level where I can use no hands!

I was DEFINITELY feeling the bodyrock & pushups when I woke up this morning, which means it’s working & it’s only day one!

On Tuesdays, I plan for a quick meal that’ll fill us up since we have volleyball (often at 6PM). I made pasta with tomatoes last night & sprinkled some Parmesan cheese on top. A good tip when eating pasta is to serve it on a bed of spinach – it helps get some great nutrients in there & it will fill you up!

on to the next…
mrs tasker

4W2F: Hectic Weekend

25 Jun

Sorry for the delay with all of these posts, I had a crazy weekend!

Saturday morning I had an early dentist appointment (no cavities!) and then Kyle & I headed to Fenelon Falls for our friends’ wedding shower. It was a BBQ & the weather was so nice! I had a burger & half a hot dog for lunch along with some pasta & Cesar salad. I had fruit for dessert – they had so many pies to choose from though! I stayed hydrated with water & played badminton for maybe… 10 minutes.

Since I hadn’t really gotten any exercise, Kyle & I walked to the grocery store to get dinner. Since we had a heavier lunch, we decided on some salads.

Dinner: green salad with dried cranberries, almonds, strawberries & goat cheese. I had sweet onion dressing on it & couscous salad with raisins & chick peas.

We ended up staying in on Saturday night since we were pretty tired & I had an early morning on Sunday. I had to be up and at Stacie’s shop for a photoshoot we were working on. I was up & ready for makeup by 7AM.I grabbed some food at the grocery store for the day:

Breakfast: yogurt with oats, strawberries & blueberries

Late lunch: Cesar wrap

We also had some fruit to snack on during the shoot. It was a long but FUN day!

Here are a few sneak peeks:

Makeup: Stacie (bodiworx by stacie)
Hair: Trish, Becky, Kat & Talen (Trish’s Hair Design)
Styling: Natash (Butterfly Boutique)
Photography: Crystal Whitehead, Robin Barribal & James Harvey
Models: Me (Lion), Talen (Scarecrow), Dana (Tinman) & Mel (Dorothy)

Dorothy’s hair & makeup

Lion’s progress

Tin Man’s progress

It was a great collaboration on everyone’s part & everything came together. I’m really excited to see the final images.

After the shoot, I scrubbed my face clean, got a brush through my hair & it was off to soccer in the rain. Our team kicked some butt & won 6-1… we were soaked but played awesome. I got home & had a tea & Kyle made some dinner.

Dinner: Cesar salad with homemade dressing (oil based) & chicken breast

Here is this week’s challenge:

The BURPEE Challenge
Start with 10 burpess on Monday
Add 5 for Tuesday (15)
Add 5 for Wednesday (20)
Add 5 for Thursday (25)
Add 5 for Friday (30)
etc, etc….

I start off with a jump as well
a) hands on ground, knees into chest
b) jump legs out
c) jump legs in, so you are back at a
d) jump up
e) REPEAT!
You can also do a pushup while in position b to add a bit more challenge.

You can keep up with the 200 pushups and 100 sumo squats, too. I have learned that there are exercises you will HATE, but you usually hate them because they work. Burpees are that exercise for me… I suck at them, but they are really good for you. So I’ve decided to suck it up and challenge myself.

What exercise do you hate to do but love the results?

work hard;
mrs tasker

One more thing – MONDAY is the halfway point in my 4W2F challenge! I am going to be posting photos of my progress… it’s seriously CRAZY was 2 weeks can do. I can’t wait to share!

4W2F: Weekly Challenge

19 Jun

1 week down in the 4 weeks 2 fit challenge! Only 3 more weeks to go. I’m feeling awesome & hope you are too.

I started the day off with 1/2 a banana with 1 tsp of peanut butter. Kyle & I took the dogs on a 1/2 hour walk.

banana with peanut butter – gives you some energy!

On the menu for lunch:

snack: 1/2 banana
lunch: egg salad (made with Greek yogurt instead of mayo), carrots to dip, cucumbers & tomatoes to mix into egg salad
snack: watermelon & cantaloupe
& always lots of water throughout the day!

And dinner….

dinner salad: greens, dried apricots & cranberries, almonds, goat cheese, cucumbers & strawberries

Dinner: salmon burger on a ciabatta bun with chipotle Greek yogurt & goat cheese, sweet potato fries & grilled beets

chipotle Greek yogurt to dip sweet potato fries in, also put some on my salmon burger
homemade dressing: olive oil & balsamic vinegar, orange juice, chili powder, salt & pepper & other spices

I did an ab workout tonight:

knee tucks x 25
bicycle x 25
reverse bicycle x 25
crunchy frog x 25
cross leg wide leg sit ups x 25
scissors x 25
hip butt lifts x 25
reverse crunch x 25
rolls up x 25
twist x 50

It’s time to get involved: this week, I’m going to stick with 200 pushups/day & add in 100 sumo squats. I want to work on toning my thighs & sumo squats are great for that. You should try it, too!

Sumo Squat:

wide legs, toes pointed out & then lower your butt as you would a regular squat
even Fozzie was getting in on the demonstration!

And for those of you who may be getting bored with pushups, you’d be surprised how many variations there are:

decline pushup: put your legs on something elevated (couch, chair, workout bench) and do a pushup as you normally would

incline pushup: do a push up as you regularly would, but place hands on something elevated

wall pushup

wall pushup: do a pushup against a wall

diamond pushup: place pointer fingers & thumbs together in a diamond shape, do a push up as you normally would

tricep pushup: skim elbows against your ribcage as you do a pushup

stability ball push up: roll your body over a stability ball until your knees/ankles are on the ball, do a pushup

Always start out on your toes & move to your knees if you have to. Make sure you keep your butt down to stay in proper form! Make sure to breathe as you push up – don’t hold you breath. Even after one week, my arms are more defined & way stronger. 200 pushups may seem like a lot, but you can bust out 100 in a minute and a half – stick to small ones, you don’t need to touch your chest to the ground. Sometimes, I do them in sets of 25 or 50 as well.

As a see it: A PUSH UP IS A PUSH UP. Whether they’re small, big, from your knees or toes.

happy sweating;
mrs tasker

4W2F: Workout Summary

16 Jun

Friday – I train with Danielle again at 6AM today! We did abs & upper back today – rows, pushups, sit ups, reverse crunch, pike on the exercise ball (you have to be graceful for this one, which I am not). I have to add around 60 pushups to tomorrow’s workout, I am pretty sure I only did 140/200!

I had breakfast on the run again this morning – just an apple!

after workout: smoothie
snack: cantaloupe
lunch: left over pasta & a meatball
snack: strawberries

Dinner – homemade chicken fingers (I used soda crackers & some spices & coated chicken breast), corn, jasmine rice & pepper “fries” (baked pepper slices, make sure they are still crunchy!)
I dipped my chicken strips in mango salsa instead of a traditional sauce.

I couldn’t resist some popcorn! air popped, which is my favourite. everyone needs a treat 🙂

Here is a summary of my week, and what I plan on keeping up for the rest of this 4 week challenge.

Monday – at home workout (I use my personal training routines from previous months)
Tuesday – beach volleyball
Wednesday – workout with Danielle
Thursday – running/bootcamp
Friday – workout with Danielle
Saturday – walking/at home workout
Sunday – soccer

Most days, I walk the dogs in the morning & at night.

Today, I wanted to give you ‘advice’ based on my personal experience over the past year and a bit…

Walking – it’s so good for you, some people don’t realize this – so start walking! This is part of how I got in such great shape for my wedding.

Get a personal trainer – even if it’s for one month. You will learn SO much; about eating properly (yes, pasta is okay!), proper form (push your back into the floor!), and simply what your body is capable off (yes, you can do 20 burpees in a row!). Personal training was one of the best investments Kyle & I have made – you take a lot away from it – workouts, knowledge, confidence!

Have support – whether it’s a friend, a trainer, your husband or even your dog(s) – having someone to lean on really helps! Having someone to workout with is even better. When you don’t feel like going for a run or doing a workout, you know there is someone else counting on you.

Make good choices – I tell myself this every. single. day. It doesn’t only pertain to making the choice to workout or eat the right food – it also relates to being nice to people and just making good choices in general. It helps me take things day by day – if I have a crappy day, I know I can turn it around and get it right tomorrow!

it’s simple. take it day by day.

Say no now & you won’t have to say no later – this is my motto while grocery shopping. If I “say no” (ie; don’t buy it!) to this delicious bag of m&m’s NOW, then I won’t have to say no when they’re sitting on the counter staring me down screaming “EAT ME!” later. That being said…

Treat yourself – We all need a treat every now & again. I really like ice cream, popcorn & m&m’s. I try and pick something kind of healthy, or make sure it’s in moderation.

Don’t concentrate on a number – I’ll be the first to admit, I’ve been obsessed with my weight before. With a little education I’ve learned it isn’t about a number, it’s about how you feel. Personally, I am happier when I don’t weigh myself, so I stopped doing just that. Instead, I looked in the mirror and then I decided to do something about what I didn’t like. So stop freaking yourself out about a number, look in the mirror and change what you want to change.

Fail to plan, plan to fail – Everything I ate this week was written down in a book – all my meals were planned before we went grocery shopping for the week. If I don’t plan my meals, I don’t eat well. Same with my workouts – I have set days to do certain things, if it’s not planned I don’t do it. So starting planning – it will help you get on track & stay on track!

and last, but not least…

Working out isn’t meant to be comfortable. (a famous quote from Danielle) I wish it was, I really do. Getting a charlie horse in your butt while doing donkey kicks… it isn’t comfortable, but your butt is going to look amazing. Not being able to breathe from heel/toe sit ups… it isn’t comfortable, but you’re going to have a flat tummy for it! Squatting for so long your legs are shaking… not comfy but your legs are going to be toned. Burpees… there is nothing comfortable about them, but you’ll thank yourself later. HARD WORK PAYS OFF.

I could go on & on… but I want to know: what’s your workout/fitness advice?

Here is a quick ab workout that you can do (I sometimes do little workouts like this while I am watching TV):

20 plankups from the toes
80 bicycle
20 burpees
80 twists, feet up
30 leg raises
30 push ups from the toes
55 sit ups
55 reverse crunches
50 toe touches
50 double crunches
100 mountain climbers
25 knee tucks
60 plank leg raises

don’t forget to stretch when you’re done!

have a good weekend!
mrs tasker

4W2F: Day 1

12 Jun

You’ve gotta start somewhere! So I did.

I woke up early & took the pups for an hour long walk… Winnie & Fozzie love being outside. They keep me active!

Winnie on the right & Fozzie on the left, our Aussie Shepherds

I try to eat 6 meals a day – breakfast, snack, lunch, snack, dinner & snack. I’ve also learned it is important to drink lots of water!

breakfast – fruit smoothie
frozen berries, milk & peanut butter

snack – watermelon
I love summer! 🙂

lunch – egg salad salad
lettuce, tomatoes & egg salad

snack – strawberries

dinner – taco salad
chicken breast, lettuce, avocado, tomatoes, mango salsa, sour cream, a few chips, cheese & mango dressing

tea – a great way to add water into my day!
I also have a peppermint tea later in the evening when I feel like snacking.

Danielle & I are doing a pushup challenge for the week – 200/day. I did my 200, plus my personal training plan from December… it includes some arm, ab and leg work. Kyle & I also took the dogs for another walk, a bit shorter this time.

After my workout, I had an apple with peanut butter… forgot to take a photo!

I’ve learned you’ve got to take this day by day – when I think about this 4 week challenge, it seems so far away. I know in a month I’m going to thank myself for getting back at this today. I’ve already had some temptations…

my ultimate weakness… peanut m&m’s! a coworker gave these to me yesterday. although it was really hard, I took them home and put them away for a ‘cheat day.’

On to day 2…

🙂 mrs tasker