Tag Archives: get fit

BodyRock: Abs Are Made in the Kitchen

19 Jul

Hola!

Hope you’ve been BodyRock-ing away! Kyle & I haven’t been doing our challenge this week (boo) but we have been keeping up with our workouts. I am sick now, so I am lacking energy, but I’m pushing through.

Working out is obviously very important, but so is eating right. You can’t work your butt off & then go eat a Big Mac and expect results. So this week, I have been really focusing on eating really good foods. I have been avoiding sugar (except fruit) and getting lots of veggies in.

Snack: fruit (peaches, strawberries & melon) & yogurt

Lunch: salad! greens (spinach, arugula), corn & black beans, peaches, 1/2 avocado, asparagus, hard boiled egg & almonds… no dressing.

ingredients to make me better, I hope…

My amazing husband made me some homemade chicken noodle soup… celery, carrots, chicken & egg noodles

We took the pups to the new off leash dog park in Peterborough on Wednesday night… they loved it!

Have you been eating well? I try and add in veggies where I can – spinach with pasta and also spinach in smoothies. Opt for veggies/fruit as a snack as well – celery & peanut butter, fruit & yogurt. Another great snack we’ve been eating is almonds, dried cranberries & dark chocolate chips… it’s a nice treat!

As the saying goes “Abs are made in the kitchen.” You aren’t going to get anywhere if you don’t clean up your eating habits!

fruits & veggies;
mrs tasker

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BodyRock: Be Prepared!

17 Jul

I hope everyone had a great weekend!

On Saturday morning, after our night out on the town, we got up around 6:45 and got in a great BodyRock workout. I had to be off to Fenelon to meet my friend Mary around 9AM… it was her bachelorette weekend!

I can’t find the link to the workout right now, but it was 50 seconds on/10 seconds rest & we did squats/press, around the world abs, reach sit ups & twists (3 times through).

Mary’s bachelorette was awesome – lots of surprises for her! We started off with paintballing which was SO fun! I was really scared at first, same with most of the other girls. There were some really intense players there… I ended up playing 3/4 rounds. I watched the 4th game – it was Mary & her two bridesmaids against 2 other guys.. The girls held their own & it was really entertaining to watch.

Paintballing was a pretty good workout – my heart rate was definitely up. Between the adrenaline, sweating, hiding, crawling, running & shooting, I was exhausted. We went to CQB, check out some of the pictures of the facility here.

The rest of the night was a blast, too… we went out dancing & to karaoke to end things off. All in all, it was an amazing time with a great group of people. I ended up getting home late & didn’t make it to soccer.

Monday night, Kyle & I had volleyball practice, beforehand we had a delicious dinner.

Dinner: homemade turkey burgers with stuffing, cranberries & spinach, asparagus & onions on the side. Kyle had his on a bun.

We went out and got groceries after volleyball – lots of good stuff coming up this week. How are your meals going? Remember to PLAN and PREPARE. Write a meal plan (breakfast, snack, lunch, snack, dinner, snack) for each day & then a grocery list based off of those meals. It will help you save money as well, because you know exactly how much you need of each item. Again, here are what my plans and lists look like:

TUESDAY, JULY 17 2012
……………………….KYLE                              STACIE
Breakfast            Bagel + PB                        Smoothie
Snack                    Peach                                    Peach
Lunch             Greek Pasta Salad              Talapia + Spinach
Snack               Granola Bar                          Apple
Dinner               Cesar Salad                         Cesar Salad
Snack                    Apple                                     Granola Bar
Other                                                                      Green Tea

Groceries

Vegetables
Romaine Lettuce x 1 (Cesar)
Cherry tomatoes (Greek salad)
Spinach (w/ Talapia)

Fruits
Peaches x 2 (snack)
Apples x 2 (snack)
Berries x 1 (smoothie)

Breads
Bagels x 1

Dairy
Feta x 1 (Greek salad)

Packaged
Chocolate chips x 1 (granola bars)

Already Have
Pasta (Greek salad)
Olives (Greek salad)
Oats, cranberries (granola bars)

When you do a thorough list like this, you have no questions when you’re at the store. I used to write a list out and think… how much spinach to I need? Now, I know.. okay, I am have it 3 times this week, so a big container will be fine & nothing will go to waste. It’s also nice to break the list down into sections so you don’t miss anything and have to go back in the store.

What works for you guys?

work hard!
mrs tasker

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

BodyRock: Challenges

12 Jul

I was curious if the people that do bodyrock ONLY do bodyrock along with eating well, and luckily, someone had posted that exact question on the Facebook page. A few people replied and said that they only do bodyrock & are noticing results (they are stronger & more toned). This makes me confident that doing bodyrock, along with normal activities like bootcamp, weekly challenges, volleyball & running, that Kyle & I will see great results.

If you followed my 4W2F blog, you’ll know I tried to keep up with a weekly challenge… this week, Kyle & I are doing 200 pushups a day. I think it is really important to add things like this into your day or week – it keeps you on your toes & you’ll avoid getting bored. Previously, my friends & I did a pushup challenge where we set a goal and tried to meet it/beat each other.

Tonight, Kyle  & I climbed the Empire State Building… in Peterborough. We climbed 1,860 steps thanks to Danielle! She set out a FREE challenge to join her at the Lift Locks and climb our lives away. It was 27 degrees out & my legs almost stopped working, but I pushed through. I did it in 19 minutes, Kyle did it in 16 minutes & Danielle did as well.

Kyle & Danielle climbing (with an audience)

red faces after a butt kick

I’ve learned it is very important not to give up on yourself… don’t keep doing the same thing over & over. You will get bored, stop seeing results & stop doing it. CHALLENGE yourself… ask friends to join in, whatever will keep you motivated!

What challenges you?

BodyRock: Getting Started

10 Jul

Welcome back!

July 7th is Kyle’s birthday. He is pretty difficult to buy for, so I thought long & hard and finally decided I would get him some workout gear. We’ve been talking for a while about setting up a home “gym” in our basement, but it’s being used to storage right now, so that hasn’t really happened.

We always try to eat healthy & workout, but it doesn’t always happen together. So for this birthday I thought… I’ll set us up for success. There’s no better gift than the gift of being FIT and HEALTHY!

white erase calendar, cork board, gym boss timer, duffel bag a for homemade sand bag & I also got him a yoga mat along with a binder with a food plan/grocery list in it

meal plan

grocery list – I organized it by section (fruits/vegetables/breads/packaged food) and outlined how many of each item we’d need & what we are using it for. I find we often buy too many or not enough of some items, so that really helped us!

I bought a big, laminated calendar so we can keep track of our progress & plan ahead. I’ve written out weekly challenges & made space where we can each write our progress for the day. As you can see, I didn’t plan out any daily workouts. That’s because we will be doing workouts that are posted daily online at: www.bodyrock.tv.

weekly challenges: 200 pushups/day, burpee challenge, stair challenge & 7 minute challenge

I was introduced to ‘bodyrock.tv’ through Facebook… I forget how I really stumbled upon it, but I’ve “liked” it for a while. Bodyrock.tv is an “at home workout movement.” It incorporates minimal equipment with high intensity interval workouts that are usually 12 minutes long. One thing I sort of ‘splurged’ on was a Gymboss interval timer for both Kyle & I. You can buy them online: essentially, it allows you to work for 50 seconds, rest for 10 without having to go back & reset the timer every time. I also got two duffel bags, which we plan on filling with sand or rice to mimick the sandbags that the bodyrockers use.

gymboss interval timer – I got myself a pink one!

I never really got into following bodyrock until recently. They started posted “bodyrock babe of the day.” These are pictures (before & afters) of people just like you & I who have turned their lives & bodies around by eating well & keeping fit using bodyrock workouts. These are busy men & women who have MADE time to get healthy. The results are incredible!

As you know, I’ve done bootcamps, running & personal training with great results. However, I’ve always gotten lazy and gone back to my old ways of not really caring & eating junk. I am hoping to really get toned from doing this & having Kyle’s support along the way will really help.

The overall plan is to take it day by day, week by week, month by month. I’ll track our progress on here for another 4 weeks. We are planning on doing the workouts 6 – 7 times a week (they are only 12 minutes long!), along with volleyball on Tuesday and I have my bootcamp on Thursday.

WEEK# 1 CHALLENGE: 200 pushups/day

We did our pushups along with this workout last night (did it two times through).

We have also decided that there will be no TV watching this week in hopes of getting the basement cleaned up & setting up our gym!

Kyle & I took before pictures and took measurements as well so that we can track our progress. You should take photos, too.. it’s amazing the difference you can see once you post them side by side!

sorry for bodyrockin’
mrs tasker

4W2F: Halfway Results!

26 Jun

So I’ve made it halfway through this challenge. There have been struggles & I may have been a little lazy toward the end of last week & this weekend, but I am still happy with where I am. I’m going to push hard these last two weeks!

Here is my progress… I took a photo on day 1, June 18 (start of week 2) and today (start of week 3):

Day 1: June 11
Day 7: June 18
Day 14: June 25

I am seeing A LOT of progress in just two weeks. I look less bloated & more toned & better yet, I feel amazing. I notice it most in my stomach, but I can also notice progress in my overall fitness.

And now it’s time to really kick it up! I started the burpee challenge today, which I posted in this weekend’s blog. I am also wanting to really get in some good workouts for this week.

I started off my week with an early morning 8K run with Aurora. We haven’t done a longer distance run in quite some time (we’ve been sticking with a 5K or 6K) so it felt great to get back at it. I did my 10 burpees as soon as I got home so I wouldn’t have to do them at night.

Breakfast (before&after running): Multigrain Cheerios

Lunch: homemade beef burger with a tomato

Dinner: pasta with homemade ‘sauce’
canned diced tomatoes & then I added peppers, mushrooms & spices
I also had some of this after bootcamp

During the day I had an apple, a banana & pineapple. I also had a granola bar after bootcamp.

At bootcamp tonight, we did some squats, hill runs, planks, woodchops & an ab circuit at the end:

crunch & punch x 25 each side (in a crunch position, punch to the left, stop in the middle, punch to the right)
side bends x 25 each side (standing, reach your right hand toward your knee, left hand above head – same thing on the left)
bicycle x 50 (on your back, hands behind head, rock shoulders back & fourth while pedaling your legs like a bike!)
knee to elbow touches x 50 (similar to bike – legs bent on ground, bring left knee and right elbow inward, same for opposite side)
standing twists x 50 (standing, arms out like you’re going to hug someone, twist to the left, twist to the right)
REPEAT x 3

I hope you are all joining me on this journey & if you aren’t START TODAY! Take “before” pictures & commit to eating well and exercising for a set amount of time. Do a fitness test like the one I did at bootcamp & record your scores. I did a fitness test at bootcamp, so will have results on Thursday. Keep taking pictures throughout your progress (& weigh & measure yourself if that works for you) and be proud of how far you’ve come! Do the fitness test again at the end & compare results. I still have 2 weeks to go & cannot wait to see where I’m at. The proof is in the pudding… hard work pays off.

If you are having trouble finding workouts to do, use websites likes http://www.womenshealthmag.com, they have a lot of great workouts that are set out and described in detail.

work hard & play hard!
mrs tasker

4W2F: Back @ It

25 Jun

I had such a hectic weekend, so these next few posts are a bit delayed!

The end of work week #2 is here… we are half way through the 4 weeks 2 fit challenge!

As I mentioned, yesterday (Thursday) I didn’t work out at all, so I got back to it this morning.

Here was my early morning countdown workout, courtesy of Danielle:

100 jumping jacks
90 straight leg sit ups
80 reverse raise
70 double crunch
60 cross pushups (only 140 more to go for today!)
50 wide squats (only 50 more to go for the day)
40 plank move
30 side lunges on each side
20 plankups
10 burpees

I got my sweat on this morning!

Try it out for yourself, and for more of a challenge, do it backwards (100 burpees, 90 plankups… 10 jumping jacks).

I had an apple for breakfast today, banana for a snack, pasta with a meatball for lunch, broccoli & a granola bar for a snack.

Dinner: homemade burger with Greek pasta salad, broccoli & a tomato

I got some walking in tonight too – Relay for Life got rained out a few weeks ago, so we made up for it today. I had a few granola bars while I was there, but walked for nearly the whole time, which was 3 hours. It was an awesome experience… emotional, but cool!

Luminary for my Grandma

Relay for Life

Tomorrow, Kyle & I are going to a couples’ shower… I’m sure there will be lots of goodies to resist!

I’ve got a new challenge lined up for next week (starting Monday)… it involves my least favourite thing ever: burpees. I’m going to learn to love them, and you will too.

hope you had an awesome weekend!
mrs tasker