Another Year, Another Round of P90X

Yep, it's P90X time again! It's been quite a while since my last round and I'm anxious to start up. I've decided to do the Classic Rotation because I have an issue with Core Synergistics sometimes in the Lean Rotation. This time around I am also mixing up my cardio because it can get a bit monotonous doing the same cardio over and over. I will mix Kenpo, Plyo and CardioX in here and there though.

I'm excited to Bring It! Anyone else out there starting a round?

Here's my schedule:

12/26     Chest & Back + Ab Ripper X

12/27     Hiking

12/28     Shoulders & Arms + Ab Ripper X

 12/29    Hiking

12/30     Yoga X

12/31     Legs & Back + Ab Ripper X

1/2       Slide & Glide Workout + Ab Ripper X

1/3       Chest & Back

1/4       Athletic Training Workout + Ab Ripper X

1/5       Shoulders & Arms 

1/6       Legs & Back + Ab Ripper X

1/7       Yoga X

1/9       Chest & Back + Ab Ripper X

1/10     KenpoX

1/11     Shoulders & Arms + Ab Ripper X

1/12     HiiT 30/30

1/13     Legs & Back + Ab Ripper X

1/14     Yoga X

1/16     Yoga X

1/17     Core Synergistics

1/18     Cardio

1/19     X Stretch

1/20     Core Synergistics

1/21     Yoga X

1/23     Kenpo Cardio Plus

1/24     Back & Biceps + Ab RipperX

1/25     HiiT

1/26     Chest, Shoulders & Triceps + Ab Ripper X

1/27     Legs & Back + Ab RipperX

1/28     YogaX

1/30     Chest, Shoulders & Triceps + Ab Ripper X
1/31     After Burn 
2/1       Back & Biceps + Ab Ripper X
2/2       Kenpo Cardio Plus 
2/3       Yoga X
2/4       Legs & Back + Ab Ripper X

2/6       6-mile Walk

2/7       Chest, Shoulders & Triceps + Ab Ripper X

2/8       HiiT

2/9       Legs & Back + Ab Ripper X

2/10     Yoga X

2/11     Back & Biceps

2/13     Chest Shoulders & Triceps (because I forgot it was a rest week!)
2/14     3-mile hike

2/15     Yoga X
2/16     Core Synergistics
2/17     X Stretch
2/18     Core Synergistics

2/20     Chest & Back + Ab Ripper X
2/21     KenpoX
2/22     Shoulders & Arms + Ab Ripper X

2/23     HiiT

2/24     Yoga X

2/25     Legs & Back + Ab Ripper X

2/27     Chest, Shoulders & Triceps + Ab Ripper X

2/28     Cardio Supersets
2/29     Back & Biceps + Ab Ripper X
3/1       CardioX
3/2       Yoga X
3/3       Legs & Back + Ab Ripper X

3/5       Chest & Back + Ab Ripper X

3/6       Cardio

3/7       Shoulders & Arms + Ab Ripper X

3/8       Cardio

3/9       Yoga X

3/10     Legs & Back + Ab Ripper X

3/12     Chest, Shoulders & Triceps + Ab Ripper X

3/13     Cardio
3/14     Back & Biceps + Ab Ripper X
3/15     Cardio
3/16     Yoga X
3/17     Legs & Back + Ab Ripper X 

3/19     Yoga X

3/20     Core Synergistics

3/21     Cardio

3/22     X Stretch

3/23     Core Synergistics

3/24     Yoga X

Wish me luck! I'll let you all know how it goes and I will update the calendar as I choose the cardio workouts.

Need worksheets?  Click Here

Need the workout? Click Here


What are your workout goals/plans for 2012?

Nicole

Turbo Fire Week 2 & A Little Comic-Con Fun

So sorry I didn't get a chance to post this weekend but it was my birthday on Saturday!! It was a gorgeous day outside, 75 and breezy, and I was happy that I was able to get out and enjoy it. I purchased Comic-Con tickets for my son back in December for Christmas and the big day finally came! Yep, I spent my birthday in downtown San Diego staying close to the convention center in case he needed me. It was a memorable day to say the least! There are some crazy costumes at the Con! Here's one of them:

And just a small sample of the crazy crowds:

My son had a blast and got the much desired autograph from Jim Lee. It was worth the long day in the middle of the craziness to see him smiling that much : )

Okay, so back to Turbo Fire, Week 2!

Week 2 schedule + a little of Week 3:

Friday: HiiT 20 & Yoga
Saturday: Fire 45 & Stretch 10
Sunday: Rest
Monday: HiiT 15 & Sculpt 30
Tuesday: Fire 55EZ
Wednesday: Core 20 & Stretch 40
Thursday: Fire 45 & Stretch 10
Friday: HiiT 25 & Yoga
Saturday: Fire 45 EZ & Stretch 10

Here are breakdowns of the new classes I had this week:

Sculpt 30. This workout has you doing upper and lower body exercises in one move. For example, squats with bicep curls and a bowler's lunge with an overhead press. The first 20-minutes are standing then the rest of class is done sitting. Don't think that just because you're sitting it gets easier! You really work your core on the floor moves. The only equipment you'll need for this one is your resistance tubing and a mat.

HiiT 25. Do you like jumping? I hope so because you'll be doing a lot of it in this workout! Think, air jacks, tuck jumps, squat jumps, sumo burpees and more! There are 4 drills and you do each of them twice, that's 8 drills! Each drill is a little over a minute and then you get to rest for 40 seconds or so. Each drill is broken down before you do it full on. I absolutely love HiiT so I love this workout : )

Fire 45 EZ. This is one of my favorite workouts in the series. It's an intense but fun kickboxing routine. A few of the moves are upper cuts, running man, front and back kicks, speedbag and her twist move that was made famous in the Turbo jam series. This is a great endurance workout! I find the first 10-minutes go by kind of slow but faster that, you blink and it's over. Get ready for kickbox heaven!

Tone 30. I did this workout today. It is similar to Sculpt 30 in that it has you doing upper and lower body moves at the same time. The standing moves are also the first 20-minutes and the last 10 are floor exercises. The moves are not all the same as the sculpt workout so that you work different body parts in different ways. I especially love the plank/ tricep move and the core/ lat pull move. You will need your resistance tubing as well as your lower body band(resistance band) for this workout.

I'm noticing more definition in my arms and legs so I'm happy with the results so far. I just love Chalene and it's her motivating, energetic personality that gets me through every workout. I am such a fan of kickboxing because you get a great workout and have a blast at the same time so the time flies. I am so glad to have these workouts in my library and I know I will be doing them for a long time!

There will be no new workouts until I start the advanced workouts in October. Perfect timing too since it will be a little cooler: ) I will keep you updated on any progress or any fun tips I come across. If there's anything you want to ask me about or do a post about let me know! thefitnessfreak@cox.net

What workouts are you doing this week? Anything exciting going on? 

Nicole

Turbo Fire Breakdown for Week 1

I realized after I posted my last mega-post that I forgot to give at least a little bit of an idea of what the Turbo Fire workouts are like. What a silly girl I am! Well, let me just breakdown this weeks workouts which will help you decide if Turbo Fire is your kind of workout.

Fire 30. Fire 30 is a kick boxers dream! Lots of punching combos with some kicks thrown in for good measure. There are 3 routines that you do two times each. There are also 2 Fire Drills that are 60 seconds long. If you are new to class there is an option to have each routine broken down so you can get the choreography. By doing the "New to Class" version the workout will be about 12 minutes longer. You should only have to do the "New to Class" once. The moves throughout the program have some similarities so you'll get used to the way Chalene calls out them out which will help you kick it up a notch after you have them down pat. This class, although it is short, is intense! You will feel this one the next day in your core!

HiiT 15. In this class you are jumping, jumping, jumping! If you are familiar with other HiiT workouts you'll know that's a given. Get ready for Squat Jumps, Air Jacks, Split Lunges and more! There are 3 drills that you repeat 3 times each. That's a total of 9 drills with a 30-second rest between each drill. I love this workout because I can do 30-40 minutes of yoga when I'm done and still get a workout in less than an hour! The best thing about HiiT is that your body is still ramped up even hours later.

Fire 55 EZ. This workout is more of an endurance routine as well as a core strengthener. Your arms will get an awesome workout with this one! I was curious if a 55 minute class would get repetitious but I was happy to say that it didn't. It was a great change from the high intensity HiiT. I know once I get the moves down I can really put a lot of energy into it! In case my saying that concerns some of you, don't worry there is no fancy, dancy choreography in this one it just has some new moves I hadn't done before. If you pick the "New to Class" option on this one, you add about 18-minutes onto your workout so make sure you have the proper amount of time allotted for that addition.

Stretch 10. I really love this stretch! I have decided, like I stated before, that I would be doing 30-40 minutes of yoga in place of this stretch when the workout itself is 30-minutes or less. That is not because I don't enjoy this stretch, it is just a way that I can add a bit more effort on those days that have shorter workouts. Chalene is great about stretching the specific parts of your body that need stretching from these workouts. She hits the rotator cuff really well which is an extremely important muscle to stretch when doing a lot of punching. This stretch feels really good!

Core 20. This is a great workout! The first half of class is standing core work which you do using the resistance tubing. I love these moves! Next you're on the floor doing some more cool moves using the resistance bands. Chalene ends the workout with plank exercises and then finally push-ups, a favorite of mine.

Stretch 40. Wow, this is a great stretch! It's very yoga inspired moves. I would say 95% of the moves are yoga which of course I loved. The great part of this program is the opportunity to stay flexible. I have a tendency to start feeling my back and knee if I get tight and that is why I focus on staying limber. The first half of class is standing yoga poses which are great for both strength and flexibility. The second half of class is done on the floor and she ends class with a 3-minute corpse pose(savasana). I felt great at the end and it was a truly needed stretch after all of the kicking and punching.

Fire 45. Whoops, I forgot to preview this one first! No worries, I made it through without incident : ) This is another fun Fire workout. Lots of kicking which is awesome for the butt! Roundhouse Kicks, Tuck jumps, Sump Squats, Air Jacks and more fun moves are found in this one. She throws 3- 60 second fire drills in there for good measure. This one is great for your core and your endurance. Chalene always makes the routines fun and that keeps me going for the full 45-minutes. The first 10 are always the hardest to get through but once you do that the rest is a breeze!

HiiT 20. Burpees, Quick-Feet, High Knees and Squat Jumps are just a few of the moves you'll be doing in this HiiT workout! The drills are 45-seconds each but guess what? They repeat! The first two you'll do 2 times through and the last one you will be doing 3 times through. Yep, that's 7- 45 second drills! Don't worry you get a 45-second break between each one. I follow this workout up with 30-40 minutes of yoga and it feels so good!

If you have ever done Turbo Jam you will not have a problem with the moves in this first part of the program. There are some similarities but not enough that I would say they are exactly the same. Picking up the moves will be a lot easier for you though if you have some knowledge of the Turbo Jam workouts.

I have really enjoyed this first week! I know, it's not over yet but remember I started the program on a Friday. I hope this gives you a btter idea of what the workout is all about. If you still have questions about the workouts that I've reviewed, feel free to e-mail me: thefitnessfreak@cox.net

Workout reviews coming up next: Sculpt 30, HiiT 25, Fire 45 EZ

What workouts did you all do this week? Are you following a rotation of some sort or are you doing what you feel like that day? Let me know!

Nicole

Turbo Fire and......

I'm Baaack!!!!!

How have you all been? I've missed you!!!

Life has been crazy busy lately. As the mother of three young boys I think that will be my story for awhile! We also celebrated my Grandma's 90th birthday with a huge family reunion which including all 6 of my brothers and sisters and their families, the last of which just left Thursday.

As hectic as my life may be I always fit my workouts in. I even had my sister working out with me while she was here. It was great to have a workout partner, the motivation in that is awesome!

Before summer break I was a regular in the gym. Seriously, I almost changed my address! It was a great change of pace to my normal at-home workouts but by the end of the school year I was longing for them once again. Summer Break has come and that means I need a kick butt rotation!

Turbo Fire to the rescue!!! Can I just say, I love Chalene! She is such an awesome, upbeat, motivational woman. When I grow up I want to be just like her ;o)

I'll give you an overall breakdown today then give you a bunch of detailed workout reviews as I continue the program. This is a doozy of a post so be prepared!!

Buying Turbo Fire. Turbo Fire is  12-week program if you have the basic package and a 20-week program if you buy the advanced DVD's. My tip of the day, buy the program through a Beachbody coach instead of the Beachbody website, you will save quite a bit of money on shipping if you do. Here are a couple of the Beachbody coaches I know: Tricia Smith, Kelly Holton and Lizette Reyes. I purchased the basic program for $119.70 and added the Advanced DVD's for an additional $59.70. with shipping it cost me $209.25. If I had purchased the Advanced Program as a whole it would have cost me $279.23(all prices as of 07/11). The products you WON'T get if you order it this way are: the lower body band(resistance band), Results and Recovery Formula and the resistance tubing. I don't use the R&R drink and I already have all of the bands and tubing but for a savings of 70 bucks I won't be crying over the loss. Look into it for yourself and see which works best for your needs.

I did quite a few of the workouts prior to starting the program just to get a feel for it. I absolutely fell in love with them! The variety is great! I know I will use these DVD's for a very long time. I found that I got bored with Insanity after awhile and really had to push through to finish the last 3 weeks or so.

Starting the Program. One of the advantages to purchasing the Advanced DVD's is that they throw in the TurboTracker journal. This is a nifty little book that helps you keep track of your measurements, before & after photos, food intake and workouts. Make sure to take note of your measurements and then take your picture! I did this when I was doing P90X and I was so glad I did. It's very motivating! There is also a 5-day Inferno Plan in there which will help kick start you results. The foods they suggest look quite easy to prepare and budget friendly, both of which are a plus in my book.

How I'm Tweaking the Program. I am pretty much following the program as is but slightly tweaking the first month. If the workout is 30 minutes or less, in lieu of the Stretch 10 I will be doing 30-40 minutes of yoga. My muscles are nice and warm so the yoga is a great way to stretch and it has the added bonus of recruiting some muscles for strength. Love it! Chalene has your rest day on Wednesday but I started on a Friday so that Sunday could be my rest day because that works better for me.

Here is what my tweaked first month looks like:

Day 1: Fire 30 & Yoga
Day 2: HiiT 15 & Yoga
Day 3: Rest ( I know, but it's on the schedule)
Day 4: Fire 30 & Yoga
Day 5: Fire 55 EZ
Day 6: Fire 30 & Yoga
Day 7: Core 20 & Stretch 40 (I can't wait to try these for the first time!)
Day 8: Fire 45 & Stretch 10
Day 9: HiiT 20 & Yoga
Day 10: Rest
Day 11: HiiT 15 & Sculpt 30
Day 12: Fire 55 EZ
Day 13: Core 20 & Stretch 40
Day 14: Fire 45 & Stetch 10
Day 15: Fire 45 EZ & Stretch 10
Day 16: HiiT 25 & Yoga
Day 17: Rest
Day 18: HiiT 15 & Tone 30
Day 19: Fire 45 EZ & Stretch 10
Day 20: Core 20 & Stretch 40
Day 21: Fire 55 EZ
Day 22: Fire 45 & Stretch 10
Day 23: HiiT 20 & Yoga
Day 24: Rest Day
Day 25: HiiT 20 & Sculpt 30
Day 26: Fire 55 EZ
Day 27: Core 20 & Stretch 40
Day 28: Fire 45 & Stretch 10
Day 29: Fire 55 EZ
Day 30: Fire 30 & Sculpt 30

My Goals. I am always working toward improving some aspect of my fitness. Whether it's my endurance, my strength, body fat percentage or my overall fitness, there is always room for improvement. If we don't have goals, we lose motivation and momentum. That being said, I have come to the realization that for me, my goals have to be realistic. If I make them unattainable I become discouraged and that is not beneficial. My dreams of having a body like Linda Hamilton in Terminator 2 are not realistic! Darn it! If only I could have her shoulders!;o)

Your Thoughts. I would love to hear from you! Have you done Turbo Fire? Are you thinking about doing it? Did you love it? Tell me, tell me! I love hearing about other peoples experiences!

Stay Tuned. At the end of every week I will update you on the workouts. My thoughts, ideas, etc. I'll break them down as well as I can and give you my oh so honest opinion.

See you next Saturday! Or maybe before then....

Nicole

Insanity Update: Fit Test #4

This week marks Week 8 of Insanity. I have to say, it is mentally tough at this point. Physically I am improving with big gains in most of the workouts. Mentally though, I have to talk myself into finishing. I have not stopped early but I won't lie, it has crossed my mind. Believe it or not, the chatter that Shaun T. does to encourage you and keep going, I have all but ignored up to this point. I am now glad for this chatter as it does motivate me to keep going. I have my eye on the prize! I will finish, I won't quit and I'll be happily sweating the whole time!

Now, for Monday's Fit Test results:


Switch Kicks       1: 63/ 126   2: 64/ 128  3: 64/ 128   4: 66/ 132
Power Jacks       1: 50           2: 56          3: 64           4: 65
Power Knees      1: 86           2: 94          3: 96           4: 96
Power Jumps      1: 50           2: 50         3: 56            4: 57
Globe Jumps       1: 11           2: 11         3: 12           4: 12
Suicide Jumps     1: 19           2: 21         3: 22           4: 23
Push-Up Jacks    1: 24           2: 27         3: 32          4: 34
Low Plank Oblique   1: 35/70    2: 52/ 104    3: 47/99 4: 53/ 106

I was really happy with this Fit Test because the last time through I thought there was no way I could get better on any of the moves. Not that I think I'm fantastic by any means, it's just that I felt I was going as fast as I physically could. I guess I was happily mistaken. The improvement on the Switch Kicks I was very excited about and am guessing those improvement comes from the fact that this move is done so much in the Month 2. The Power Knees are at their highest I'm thinking, and I will be interested to see if I can improve further on them  come my final Fit Test. Other surprising improvements were the Suicide Jumps, the Push-Up Jacks and the Low Plank Oblique. I think because all of the push-ups this month I shouldn't be surprised at the improvement, but I was.

Well, a little less than two weeks from now I will be taking my final Fit Test and saying goodbye to my morning chats with Shaun T. I will miss him but I am excited to hit the gym once more after a 10 year hiatus. Hmmm, what will I do there? Looks like I'll have to get busy on a gym rotation! Any tips or suggestions?



Nicole

Insanity: Month 2, Day 7- Max Cardio Conditioning

Today I did Max Cardio Conditioning. I was so happy this was my workout today because it's my favorite workout and it flies by. I was a little under the weather today and was very glad it wasn't the plyo workout. I had to modify a few of the exercises but I was able to make it to the end. I know the next time through this will be much better!

Each exercise in this workout is 1-minute long. I love it because after the 1-minute you will never have to see that move again during the workout. Variety is the spice of life, right?

Here are the moves:

High/ Low Jab w/ Squat
Football Runs w/ Low Plank
Basketball Shots w/ Hop Squats
Right & Left Kicks
Diamond Jumps (A move that needs massive improvement for me)
In & Out Abs w/ Push Up Jacks
Suicide Jumps
High Knees/ Low Sprint/ Plank Runs
Ski Abs
~The following 3 moves are a recovery of sorts~
Kick Step Back ~
Squat w/ Twist~
Over the River Hops~
Attack w/ Jumping Squats
Power Knees
Ski Down w/ Hooks
Belt Kicks
Forward & Back Suicides
Push Up Abs
Plank Punches
8 Jump Ropes/ 8 Hop Squats
Squat w/ Speed Bag

Stretch 4:00

The bonus to this being an endurance workout versus the kick your butt and give you 30-seconds workouts, is that you seem to be not as out of breath. It's really good to mix things up and that's what this workout does. The extra bonus is that it's only 47 minutes long, yeah!!!

I haven't mentioned it in a while but I do ALL of the workouts without the music on. It is so much better! I only used the music on the first workout so I know the difference was enough to never listen to it again. It's better because I can go at my own pace instead of trying to get a beat from the music. Try it for yourself and see what you think.

Thanks for reading! I always love to hear from all of you!!

Nicole

Insanity: Month 2, Day 6- Max Interval Plyo, The Breakdown

Today I did Max Interval Plyo for the second time and no I didn't have a breakdown silly! It was still tough but not as bad as the first time through. At the end of round 1 I was seriously wondering if I could make it through the rest of the workout. Now you all know I did but I just wanted you to know that this is not a cake walk by any means.

Obviously with a name like Max Interval PLYO, you will be jumping a lot! I have had knee issues in the past but have been pleased that it hasn't talked to me once during Insanity. I have done other plyo workouts before that have bothered my knee but Shaun is so particular about form and I think that is the biggest difference. When you are doing most of the work with your core like he constantly reminds you to, you tend to put less stress on the rest of your joints.

In this workout, Rounds 1 & 2 will be repeated 3x as with most of Shaun's interval workouts. The good news is that you only do Round 3 once, yippee!! I forgot about that until the end of round 2 and I was so excited when he was done after one time through : )

Here is the breakdown:

Round 1

Switch Jumps
Squat Push Ups
Wide In & Out Abs
Power Jumps
Water Break- 30seconds
After the third round, no water break and straight into:
One Leg V-Push Ups
Water Break- 30 seconds

Round 2

Pogo Jumps- One Leg
Power Push Ups
Globe Twists
Level 3 Drills (yowza!)
Water Break- 30 seconds
After the third round, no water break and straight into:
Power Lunges/ Hop Squats
Water Break- 30 seconds

Round 3 (1 cycle only)

Side Push Ups
Kickstand Touch the Floor Jump
8 Power Knees/ 4 Diamond Jumps
Balance Push Ups

Stretch- 4:30

My favorite move in this workout is the water break! Okay, I'm kidding, I do like the Wide In & Out Abs, I can really feel them in my quads. My moves that needs most improvement, Level 3 Drills and Power Push Ups, ugh! Just when I though I was getting better at push ups Shaun has to knock me down a couple notches by adding more reps! What a brat!

I am so happy that tomorrow is a rest day. I think I will do some yoga because this week was really tough. I may go for a walk because it is so gorgeous outside but taking it easy is my plan.

I hope you all have a wonderful weekend! Any exciting plans?

I will be back on Monday to breakdown Max Cardio Conditioning. This is my favorite workout in Month 2 because of the variety in it.

Talk to you soon,

Nicole

Insanity: Month 2, Day 5- Max Interval Circuit, Take Two!

Well, it was the second time through Max Interval Circuit and I do think I did better. I would say the second circuit is my favorite with the High Knees w/twist being my favorite move. The one move I really want to improve on is the Full Body Drills in Round 3.

The entire workout is 60 minutes long. When you take out the time for the warm-up, stretch and cool down, you are left with the body of the workout which lasts 45 minutes. I am finding that it takes quite a bit of endurance to jump around for 45-minutes straight! My favorite part of the workout is the first round of each circuit where he breaks down the moves. It's a nice little break and I encourage him to keep explaining while I catch my breath : )

Here is the breakdown of the body of the workout: (each move is about 45 seconds)

Round 1

Pedal/ Power Lunges
Ski Abs/ Push Up Jacks/ In & Out Abs/ Oblique Knee-In (Yep, all one move!)
Power Strike
Frog Jumps
Water Break- 30 second
Repeat 2 more times
After the 3rd round, no water break and straight to:
Football Runs w/ Cross Jacks
Water Break- 30 seconds

Round 2

Hook Jumps
High Knees w/ Twist
High Low Jab w/ Squat
Floor Switch Kicks
After the 3rd round, no water break and straight to:
1-2-3 Jab Across
Water Break- 30 seconds

Round 3

Side Suicide Jumps
Squat Hooks
Full Body Drill
Plank Punches (Shoulder burn, big time!)
Water Break- 50 seconds

Stretch  5-minutes

I find that I am more tired after Max Interval Circuit it is just so intense. I will say though that it was nice doing it by itself today versus with the Fit Test like I did on Monday. I know my shoulders will look nice by the time I finish this month. Love it!

Just a side note, I went to the doctor today to get my BMI done. I was so glad I went there one week after I started Insanity because now I can get a true progress report. My doctor uses the machine with the wires that looks like an electrocardiogram machine which they said is very accurate as long as you are properly hydrated. It actually tests your hydration as well and mine was perfect, yeah! I lost 2 lbs. of fat and gained 4 lbs. of muscle since starting Insanity. Yep, I was excited! This month is so much more intense and I can't wait to see the changes at my next appointment.

I want to hear how you are doing with your programs, whatever they are! I love hearing from my readers! Thank you for the comments and e-mails, they mean a lot : )

Nicole

Insanity: Month 2, Day 4- Max Recovery

I was so glad it was a recovery today because my entire core is so sore! Guess what? It wasn't as much of a recovery as I thought. Cardio Recovery was a little tough at first and there were a few moves I wanted to improve upon. As for Max Recovery, I could seriously improve on more things than not. It may be the fact that I didn't get to bed last night until 3:00 a.m. but I this was a really tough workout! Just think planks, push-ups and plies to the nth degree! I know I'll be sore tomorrow. Just so I don't scare you, I will say it was nice to not jump around like an insane person. Other than that, don't let the "recovery" label fool you : )

Shaun T. doesn't label the moves so it was my best guess. Here is a breakdown as well as I could, well, break it down:

Warm-Up

Flat Back Hamstring Stretches
Flat Back Inner Thigh Stretches
Flat Back Hip Flexor Stretches
Upright Hip Flexor Stretch
Side Angle Pose

Workout 1

Hamstring/ Back Stretch
Lower Back Strengthen and Stretch
Plank Contractions
Knee-In Plank Contractions
Chaturanga Push-Ups
Child's Pose
Downward Dog
Split Leg Stretch
Stationary Lunge w/ Leg Lift
Side Angle Pose (crazy long!)
Split Leg Stretch
Repeat last 4 exercises on other side

Workout 2

High Plank
One Arm Balance/ Push-Ups (rotating right to left and repeat 3 times)
Child's Pose (Thank God!)
Low Plank w/ oblique knee-in
Child's Pose
Downward Dog


Workout 3

Plie Squat Series- This 4 minute section is done holding a plie the entire time while bending from right to left. All I can say is, ouch!

Workout 4

High Plank/ Low Plank Walk
Child's Pose
Repeat 5 times

Workout 5

Downward Dog (You won't hear me complaining about starting this series with one:)
Standing Oblique Knee Up
Repeat 6 times
Water Break- 30 seconds
Hammer Abs

Cool Down and Stretch- 2-1/2 minutes

I wish I could narrow it down to a couple of sections that I want to work on but I can't. I would say workouts 3-5 were the toughest. I will be doing this next week on a better night's sleep and I will let you know if that helps my ability to make it through. I have so much room for improvement but I'm excited to see it!

Tomorrow I will be breaking down Max Interval Circuit.  Stay tuned!

Nicole

Insanity: Month 2, Day 3- Max Cardio Conditioning

I was lost in chore land yesterday so I didn't get a chance to talk about my workout. It was Day 3 of Insanity which meant Max Cardio Conditioning was the workout of the day. I really enjoyed this workout! As I have said before, I am not a fan of repeating workouts. I prefer every move to be a new move instead of doing the same move a couple of times. I have been glad that although Insanity has repeating circuits, it hasn't bugged me at all.

I have not been sleeping well and it's starting to show in my workouts. The good news is that I'll be showing major improvement by the end of the month if I start getting some good sleep. Note to self and others, GET GOOD SLEEP!

Max Cardio Conditioning is a 48-minute endurance workout. If you are looking for several water breaks during the workout, you're out of luck with this one. There is 28-minutes of pure cardio in this little jewel and I was begging for a break at the end. I made it through though and it felt SO good!

Here is the warm-up breakdown:

Rounds 1 & 2 (4 minutes)

Jog
Straight Arm Jacks
Jump Rope S-S
High Knees- Arms Out
Switch Knees
Hit the Floor
S-S Floor Hops

Round 3 (1-1/2 minutes)

Sprint
Jumping Jacks
Heisman
1-2-3 Heisman
High Knees

The warm-up is followed by a 30-second water break, a 5-minute stretch and another 30-second water break.

Coming up next, Max Recovery, or is it?

Nicole

Insanity: Month 2, Day 2- Max Interval Plyo

Okay, so last night I was awake several times wondering how I was going to make it through Max Interval Plyo. My usual method is to push really hard one day and do less intensity the next and so on, with Insanity that is NOT possible! I was already sore in the middle of the night because of yesterdays 85 minute workout and I wondered if my body would let me repeat the whole thing again today. Well, it did! Yippee!

The good news is that there is definitely room for improvement on this workout. I hate nailing a workout the first time through because it leaves nothing to be desired and the challenge of beating the darn thing is gone. I will definitely be able to improve on this one and I will have fun doing it. Yes, there are a lot of push ups and yes, it is tough but I know the results will be worth it.

This warm-up is a lot like that of Max Interval Circuit. Rounds 1 & 2 are 4 minutes a piece and Round 3 is a little over 2 minutes for a total of 10 minutes if you like to do math : )

Here is the warm-up broken down:

Jog
Straight Arm Jacks
1-2-3 Heisman
Jump Rope S-S
High Knees- Arms Out
Switch Kicks
Hit the Floor
S-S Floor Hops

After round three you get a 30-second water break followed by a 4-1/2 minute stretch and another 30-second water break. The bad news, you have a 45-minute killer workout in front of you. The good news, you're going to look great in 4 more weeks!

Okay, so is it just me or does the words insane and insanity come up a lot when talking to people about this workout? I laugh because I am constantly saying that. Talk about marketing genius!!

The full workout breakdown is coming your way on Friday so stay tuned!!

Nicole

Insanity Month 2, Day 1- Fit Test & Max Interval Circuit

Today was a big day on my Insanity journey, 85 minutes of Insanity. Do I feel insane yet? Uh, yeah!

I took the Fit Test, ate some breakfast then completed Max Interval Circuit. My Fit Test was a mixed bag, while I improved on most of the moves, I stayed the same on one and I did less reps on one of the moves. Overall I was happy because the improvements I made were improvements I didn't think were possible.

Here are the results:

Switch Kicks       1: 63/ 126   2: 64/ 128  3: 64/ 128
Power Jacks       1: 50           2: 56          3: 64
Power Knees      1: 86           2: 94          3: 96
Power Jumps      1: 50           2: 50         3: 56
Globe Jumps       1: 11           2: 11         3: 12 (Yea!!)
Suicide Jumps     1: 19           2: 21         3: 22
Push-Up Jacks    1: 24           2: 27         3: 32
Low Plank Oblique   1: 35/70    2: 52/ 104    3: 47/99 (Bummer!)

Oh, Max Interval Circuit! This is the longest workout of the Insanity program. This workout runs 60 minutes and it is a sweaty, tough 60 minutes! I enjoyed the workout as long as I ignored how much time I had left ;D

I will break this month's workouts down the same way I broke down Month 1. I will start by breaking down the warm-up of Max Interval Circuit. There are three repeating rounds in the warm-up. The first and second round run 4 minutes long while the third and final round is a little over 2 minutes. By the third time through I was glad that Shaun T. shortened up the time!

Here are the exercises in the warm-up:

Jog
Arms Up Jacks
1-2-3 Heisman
S Jump Rope
High Knees- Arms Out
Switch Kicks
Hit the Floor
S Floor Hops

After the third round you get a 30 second water break followed by a 5 minute stretch. The official body of the workout starts when the clock hits 44:00. To be honest, I was already tired by the time the body of the workout started. I think it was the 25-minute Fit Test I had already completed. By Round two of the main workout I hit my second wind and powered through. Tomorrow is Max Interval Plyo which is a bit shorter at 47-minutes in length. I am glad the rotation followed up this doozy of a workout with a nice "short" one! I'll let you know how it turns out.

As always, I would love to hear how you are doing with the program. Also, if you have any questions about the program or other fitness programs just e-mail me: thefitnessfreak@cox.net.

See you tomorrow,

Nicole

Insanity Recovery Week: Core Cardio & Balance

Last Saturday I finished Month 1 of Insanity. I was excited to be done because I was just starting to get burnt out on a workout or two. I previewed Core Cardio & Balance and wondered what kind of a recovery I would get doing the DVD. It has quite a few of the exercises I had been doing up until that point so I was a bit leery. Good news, although a lot of the moves are the same as in the Month 1 workouts, they are far less intense and most have a little twist from the original. It is nice to do the moves and focus more on form and the core area. I have been pleasantly surprised by the results I've seen just in this week.

I think I will have this same recovery week when I am done with the program even though it is not suggested. It is really tightening up my core area and I am loving how my arms look. I am so happy with this program and I am saying that now because I know Month 2 is coming and I may pass out and die before I return to the computer for an update ;D

Here is how the workout breaks down: (all moves are 1 minute)

Switch Heel Kicks
Mummy Kicks
Football Shuffles
Over the Log
8 High Knees/ 8 Power Jacks
8 Fast Feet/ 8 Alternating Hooks
Stretch (4 min)
Moving Ski Hops
Hit the Floor
Level 1 Drills
Heisman
8 Switch Kicks/ 8 Hop Squats
High Jumps
Moving Plank Walk
8 Elbows/ 4 Suicides
4 & 4 Hops
Jab Switch/ Jump Squats
Hip Flexor Burners (3 min)
Water Break (30 sec)
Oblique Knee Lift
Shoulder Burners in Plie (3 min)
Cool Down Stretch (3 min)

The workout runs 37 minutes long and it goes by quickly. I thought I would be annoyed doing the same workout 6 days straight but I've really been trying to focus on my form each day. I still am not able to finish the shoulder series without taking a break but that is my goal for this week. Hopefully by Saturday I will meet that goal and be nice and recovered for the daunting Month 2.

I will be reviewing each workout for Month 2 just as I did in Month 1. I hope you are all enjoying these reviews! If you have any questions about this program or any other fitness questions, don't hesitate to ask me!

It's almost Friday! Any exciting plans this weekend? Are you enjoying beautiful weather where you are? Talk to you soon!

Nicole

Insanity Update

This week I started my final week of Insanity, Month 1. I am so excited that I am on my way to Month 2. Of course I can't move on to Month 2 without my "rest" week. Insanity splits up the two months with a 1 week recovery. During that week you do Core Cardio and Balance. I am anxious to try this workout. It may be that I'm anxious to try it just to do something new : )

I have really noticed an improvement over these last, almost four weeks. When I started the program the Level 1 and Level 2 drills seemed impossible to finish. I am happy to say that I can complete all of the drills. In Plyometric Cardio Circuit there is a series of core work/ shoulder work exercises that I never thought I would be able to complete. This week I have this workout twice and today I almost completed all of the exercises. I hope that by the last time I do this workout on Friday, I can complete it without rests. It's a lofty goal but one I hope to accomplish. The true test will be my Fit Test which I will do in a week and a half.

For those of you wanting to get to brass tax, I have NOT lost any weight. Why? Who knows! I have sweat more in this past month than I have in a long time. I will say that I am a lot more hungry and am eating enough to pick up the deficit that is caused by the intense workouts. Should I make a calorie deficit? Another good question. At this moment in time I am focusing on switching out fat for muscle and less on the number on the scale. I am always struggling with the scale and have decided that as much as I want it to say 130, it may never happen again. 138 may just be my number. I have made it a habit now to write down how I am feeling before I get on the scale and after I get on it. This practice has really helped me differentiate between what my body really feels like and what my brain makes it think it feels like. Try it!

I have an appointment at my doctors office on August 6th. They will take my body mass numbers again and see if my fat to muscle ratio has improved. To me, that is the true test. Stay tuned and see if Insanity has helped those stubborn numbers improve!

I'll be breaking down Core Cardio & Balance next week.

Thanks as always for reading! I want to here your stories too. Share, share!!!

Nicole

Insanity: Fit Test- Take Two!

I don't know if I was more excited to see my progress this morning or more excited that the workout was just 25 minutes long! I figured I might as well enjoy it because this is the last time I will be doing the Fit Test all on it's own. In Month Two you do both of your Fit Tests with a 60 minute workout. Those are going to be tough ones! Have I scared you yet? Nah, you can do it!

The Fit Test, like the other workouts, has a warm-up and a stretch prior to the body of the workout. This warm-up is short and much less intense than in the other workouts. It consists of 15-20 seconds of these 7 moves:

Jog
Jumping Jacks
Heisman
123-Heisman
Butt Kicks
High Knees
Mummy Kicks

After you warm-up Shaun goes through a 2-minute stretch then you're onto the body of the workout.

Here's how the workout breaks down and here are the reps I did in the allotted time:

(I'm listing today's numbers vs. last test numbers)

Switch Kicks      64/ 128   vs.  63/ 126
Power Jacks       56  vs.  50
Power Knees     94  vs.   86
Power Jumps     50  vs.   50 (these will be a goal to improve on)
Globe Jumps     11  vs.  11 (also on my needs improvement list)
Suicide Jumps   21   vs.  19
Push-Up Jacks   27  vs.  24
Low Plank Oblique   52/ 104   vs.  35/70 ( I really improved on these which was cool!)

Just to avoid confusion I listed the exercises that switched legs with both the 2 kicks per rep and counting every kick as a rep. My brother gave me crap because he said there was no way I could do that many switch kicks on my first Fit Test so as to avoid confusion, I listed both counts just for him. Of course, even counting them 2 per rep I still kicked his butt!! I told him I have a reputation to keep up and I can't mess around! Hahaha.....

I covered up all of my numbers to see if it would motivate me more. I felt if I knew how many I had to beat I would get lazy at the end and just try to get 1 rep more than the last time versus as many as I could do. It worked fairly well so I may just do that next time as well. Next tests I want to see improvement on the Power Jumps and Globe Jumps more than anything else. Moves like Switch Kicks and Power Knees you can only go so fast with so that may be my limit with those. Time will tell : )

Since I have already done a complete breakdown of each workout this week will be a little quieter on the update home front. I will give you an update at the end of each week just so you know how I'm doing with it. Until then I wanted to throw in a few recipes and such so stay tuned!

See you later on this week!

Nicole

Nutrition and Workout Update

As many of you know, my doctor has put me on a 1300 calorie a day diet. I am so not excited about it but am getting more and more used to it every day. In case you are wondering why we have taken such drastic measures, we are trying to find out if my thyroid is acting up again or if it's just a case of my not realizing how much I'm eating. I have Hashimoto's (hypothyroidism) for those of you who do not know my story, you can read all about it HERE. After two weeks at 1300 calories, I have lost a total of 3 lbs. the last I checked. I only weigh myself on Mondays so I won't have an update until then. The goal was to have me lose 6 lbs. by next Tuesday. It will be a big goal but I hope I can do it.








Here is my menu:

7:30           Green Smoothie
9:30           Pure Bar
12:00         Green Smoothie
2:00           Carrots and Raw Hummus
4:00           Chocolate Raw Protein Smoothie
6:00           Salad w/ lots of veggies and my Tahini Dressing

Yep, pretty boring. The doctor wanted me to get more protein in because of all the weight lifting I am doing. I am to drink 3 protein drinks a day. To do this, I added the Raw protein to make a chocolate shake and I add hemp protein to my green smoothies. I am keeping track of my protein intake and I am getting around 70-80 grams a day. This is a far cry from the 130 I used to eat when I was non-vegan and I was averaging about 25 grams on my Raw diet before I added the extra smoothies.

When I go back to see the doctor next Tuesday I'll be able to tell if all of this extra protein was worth it. She will be taking my body fat and cell hydration levels again. She will also check if my basal metabolic rate is up because of the extra protein. I hope it's been worth it. I also hope she lets me add more calories in so I can have some variety. You can only drink so many of your calories before your jaw gets bored and wants to chew something. At this point, I REALLY want to chew something!

The good news is I don't have to put a lot of thought into my meals right now. The bad news is my creativity in the kitchen is yearning to get out again and it can't : ( My beloved kale chips, oh how I miss you, sniff, sniff.......

My workouts this month:

4/26- 4DS Bootcamp
4/27- Yoga
4/28- 4DS Kickbox
4/29- Yoga
4/30- 4DS Lower Impact Step
5/01- 4DS Higher Intensity Step

5/03- Muscle Endurance
5/04- CTX Leaner Legs
5/05- Drill Max
5/06- Walking around Sea World
5/07- Muscle Endurance
5/08- Yoga

5/10- Cardio & Weights
5/11- Yoga (High Intensity)
5/12- Butts & Guts
5/13- Yoga (High Intensity)
5/14- Low Impact Circuit
5/15- Yoga

5/17- Gym Style: Chest & Triceps
5/18- Gym Style: Legs
5/19- Gym Style: Back, Shoulders & Biceps
5/20- Kick Max
5/21- Yoga
5/22- Low Max 

Regardless of what the scale says, I do feel much better. That was the goal for this eating plan this month so I'm happy. I am very competitive so I really want to meet the goal the doctor set for me. I only have 10 more lbs. to lose so the road won't be that long. I am losing below my normal weight so I have a cushion of 5 lbs. or so.

Nicole

Workout Journal

Well, it's a rest week again which means I finished another rotation. This last rotation was the 2nd phase of STS mixed with the cardio from Cathe's new Shock Cardio. I had a lot of fun this month and noticed big gains in my strength. So much so that I need to go buy some heavier weights. I have one more month of STS then I'm going to give Insanity a try. All cardio and no weights? Will I go crazy? Will my arms turn into limp noodles? I guess we'll see!

Okay, here's this last months rotation:

February 14-20

Monday: Hiit 30/30 w/ STS Med Ball Abs
Tuesday: STS Disc 13- Chest Shoulders & Triceps
Wednesday: Cardio Core Circuit w/ No Equipment Abs
Thursday: STS Disc 14- Legs
Friday: Step Moves
Saturday: STS Disc 15- Back & Biceps

February 21-27

Monday: Hiit Pyramid w/ Yoga Inspired Abs
Tuesday: STS Disc 16- Chest Shoulders & Triceps
Wednesday: Flu
Thursday: Flu
Friday: STS Legs + MMA Boxing
Saturday: STS Disc 18- Back & Biceps

February 28- March 6

Monday: Hiit 40/20 w/ Weights & Plates Abs
Tuesday: STS Disc 19- Chest, Shoulders & Triceps
Wednesday: STS Disc 20- Legs
Thursday: STS Disc 21- Back & Biceps
Friday: MMA Fusion + Circuit Blast (cardio only)
Saturday: MMA Kickbox

March 7-13

Monday: Hiit 30/30 w/ No Equipment Abs
Tuesday: STS Disc 23- Legs + MMA Boxing
Wednesday: STS Disc 22- Chest, Shoulders & Triceps
Thursday: Cardio Core Circuit
Friday: Visiting with my sister before she left : (
Saturday: STS Disc 24- Back & Biceps + 20 minutes of Kickboxing

March 14-20 (Rest Week)

Monday: Turbo Jam Kick, Punch and Jam
Tuesday: Yoga (1 hr.)
Wednesday: Turbo Jam Cardio Party 3
Thursday: Yoga (1 hr.)
Friday: Turbo Jam Cardio Party
Saturday: Yoga (1 hr.)

There's another peek into my workout routine. Next weekend is my Cathe Road Trip Weekend, I'm SO excited!!!! I will do my regular rotation so I can get my weight rotation in there but on Saturday and Sunday I will workout with Cathe : )

P.S. I have to take my computer in to check it's power supply so I will be offline from Friday until Tuesday. I think I will go crazy in that short span of time. I check e-mail and blog stuff so often that I will be lost without it!


Do any of you have fun rotations planned for this month?

Nicole

A Peek into My Weight Workouts

If you've been reading my blog lately, you would know I am in the middle of the STS program. Many of you know of this program while some of you may not. It's like P90X on steroids. It is so much more complex and that is what I love! Cathe really put a lot of work into making a superior strength program for at-home workout enthusiasts. Here is a glimpse into my workout today, I hope it helps you better understand what I'm doing.

Click on Image to Enlarge:

To help you understand the chart a little easier I'll go over the workout sheet column by column.

Column 1: Obviously this is the exercise that is to be completed.

Column 2: This is your goal weight. Before you start the program you do a lot of prep by figuring out your One Rep Max. You then enter that 1RM into the STS system and it calculates your goal weight for each exercise in the STS program. It's a great tool!

Column 3: This is the actual weight you lifted for any given workout. Some days you're stronger, some days, not so much. Like those days you're coming off a flu for instance ; )

Column 4: This is how many reps you need to get in. If you find you can lift more or less than that, you need to adjust your weights. That last rep should always be a struggle.

Column 5: These are the reps you reached. Make sure they match the target reps and that you're struggling to get the last one in.

Column 6: Your one rep max (1RM) is the maximum amount of weight you can lift one time for any exercise. This was calculated at the beginning of the program.

Column 7: The % of 1RM is different for each mesocycle. The 1st Mesocycle you start out at 65% 1RM and end at 70% 1RM. In the 2nd Mesocycle you start out at 70% and work up to 80%. The 3rd Mesocycle you start out at 80% of your 1RM and end the program lifting 90% of your 1 RM for 8 reps. You will be amazed at the strength gains in this program. For an example, the last round I did, I started with 8 lb. dumbbells for my preacher curls and by the time I finished I was using 16 lb. dumbbells. The improvement is what matters, not the actual weight. For many 16 lbs. would be easy to start with but finishing the program lifting double the original weight is the real milestone!

Because I was sick for 2 days this week I had to double up 2 of my workouts to make up the difference. I did that today by also doing MMA: Boxing. I have a feeling my lats will be talking to me tomorrow : )

I hope this helps you better understand the process of STS and how beneficial it is. It is very planned out and detailed and that is the type of program I gravitate towards. I have a hard time just walking into a gym and lifting whatever, whenever. Even if you used the guideline of STS and used it at the gym, it would work wonderfully for you.

What kind of workout type are you? Organized, sporadic, rigid, freestyle, dedicated, etc.

Thanks for reading!

Nicole

Fitness Success

Well, I put aside my workout phobia and I took a total cardio/weight break for my active rest week last week. Guess what? I didn't die and I didn't gain 10 lbs., shocker! I did yoga everyday in place of my usual light weights and cardio and it felt so nice. In fact, in felt so good I think I just may make it a regular thing, for my rest week that is. When I started my new rotation this week I felt more excited and ready to start it then I had in awhile.

I have been pushing my body 6 days a week with hard cardio and weights for over 7 years now. Even my active rest weeks have become extra "active". It's like I'm addicted to the burn and the sweat. I am afraid sometimes that if I stop pushing hard in my workouts that my weight will come back on so I just keep going unless my body stops me. Most of the time my body stops me by yelling really loud from my back. I have had back issues for years but I am glad to say it hasn't bothered me for quite a while, yay! Oh no, did I just say that out loud?

Since I lost 30 lbs. I have had many people ask me, "How did you do it"? When I say diet and exercise they get all bummed out like they wanted to hear it was a magic pill or something. I'm telling you right now, there is NO magic pill that is going to help you reach your goals. It would be like if Oprah said, "Oh I just sat back and watched the money roll in"! I don't think so! Losing and maintaining weight takes a lot of hard work and determination and as far as I'm concerned, it doesn't get "easier". It becomes more normal and doable but never easier.

Now don't get me wrong, I LOVE my workouts and I LOVE my eating lifestyle, I just want everyone reading this to know that there is no easy way to success. If it was easy, it wouldn't be a stand out success, it would be everyday life. I want to encourage all of you to keep going and working hard at your goals in life and health, you WILL get there! If you want anything bad enough it's worth fighting for!!

If any of you have any questions about your fitness goals or eating dilemmas just e-mail me: thefitnessfreak@cox.net. I also am on facebook so just click on the tab on your right and visit! I am not a licensed physician or personal trainer but this is what I love to do! I have devoured all the information I can for about 15 years now and I love sharing it with others : )

How many of you find it hard to take a break from your workouts? How many of you are finding it hard to start a fitness routine?

Nicole

STS Plyo Legs Update

Okay, so I just did Plyo Legs 26 and it was so awesome! It's a great cardio workout with lower body strength exercises weaved in.

I finished the entire STS program on July 4th but I slotted Plyo Legs in twice this week. Goodness sakes, what a difference losing 12 more lbs. made as far as my performance! The first time through STS I had only lost 11 lbs. by the time I started Mesocycle 3. I'm glad I kept notes on the weight I used and how I felt because it made it easy to compare my performance. I not only upped my weights but I didn't have to modify any of the exercises as I had back in June. I also didn't feel like I was going to pass out when I was finished.

It just made me realize how much harder my body was having to work carrying an extra 12 pounds. I can only imagine how much better it will be 5-10 lbs. from now! I hope this encourages any of you who have an extra 5, 10, 15 or even 30 lbs. like I did, to get it off! Your heart will thank you:)



Nicole