Tag Archives: Get Ripped

TGIFF

13 Oct

Thank Goodness it’s Fitness Friday!

Thanks to Katie over at Talk Less, Say More for hosting a day dedicated to fitness!

Who doesn’t love this idea?

My week in workouts:

  • Monday-taught Core & More and Cycling.
  • Tuesday- 5 mile run & 3 sets of 6 repetitions: 1) clean & press, 2) shoulder press, 3) squats, 4) bent-over rows.
  • Wednesday- NADA!
  • Thursday- taught Abs, Glutes, & Thighs and ran 2 miles on the awful treadmill.
  • Friday- Get Ripped-Slim N’ Lean workout

My morning started out with a tough total body weights workout; since I’ve been incorporating weight training back into my schedule, I’m trying to do one session solely dedicated to weights a week (no cardio included). Because I don’t include cardio, I make it a point to move from exercise to exercise in a quick and efficient manner; this helps keep my heart rate elevated throughout the entire hour!

Back when I relied on DVDs as my workout resource, I loved the Get Ripped! series. They were super challenging at first (because I never lifted in that way before. Scratch that. I never lifted before) but were a great way to track my progress. These DVD series worked more on muscular endurance, training the slow-twitch muscle fibers to be able to sustain longer sets/reps with lighter weights, rather than muscular strength, training fast-twitch muscle fibers for one heavy rep. Another benefit of the Get Ripped series is that each workout utilizes time under tension (TUT); training in a different way than I’m used to always leads to a GREAT workout and I know DOMS is coming to visit :). Nerd alert: I’ve memorized these workouts so I can perform them, sans DVD, in a gym setting.

Slim N’ Lean Mock-Workout:

  1. squats (40lb. barbel)
  2. pendulum lunges (12.5lb. dumbbells)
  3. chest press (12.5lb. dumbbells)
  4. dead lifts & single-leg bent over rows (12.5lb. dumbbells)
  5. push-ups & external rotations (body weight/8lb. dumbbell)
  6. triceps dips & extensions (body weight/ 12lb. dumbbell)
  7. hammer & biceps curls (10 lb. dumbbells)
  8. single-leg squats & plie squats (body weight/15lb. dumbbell)
  9. lateral raises & overhead presses (10 lb. dumbbell)
  10. calf raises (body weight)

AND

Has anyone (Michiganders mainly) tasted Biggby coffee?

life-changing.

I am a Healthy Living Blogger.

8 Aug

Yep, that’s right..I am a healthy living blogger! I blog about all things fitness, health, wellness, and food related interspersed with my own quirky thoughts on everything from fashion, reality TV, sports, books, crossword puzzles, and normal life probz of a maturing 22-year old woman.

Where is this coming from? An afternoon yoga class with my mother and an instructor whose message had a direct path to my heart. Her words before we started our practice:

breathe. take a moment to listen to your body. set the tone for your practice. what do you wish to accomplish today? can you erase the negativity, the cannot’s, the I wish’s and focus on the positives, the I’ll tries and I can’s, and the gratefulness. it’s just you, the mat, and your strong, beautiful, and capable body. let’s go.

A couple of doctor’s appointments, a prescription, and a new workout routine seemed to help some symptoms I’ve been experiencing. There’s nothing wrong with me! Good news-not that I wanted there to be something wrong but at least I would know why I’ve been feeling so blah, time and time again-always looking for the easy way out I tell ya. My doctor did another blood test on me and everything is A-OK. We talked about everything I’ve been experiencing and she thinks it’s just stress. I agree 110%; stressing about my next move- new friends, old friends, working, exercising, eating, sleeping- can cause a body to stop producing what seems like EVERYTHING and over-tax all systems. I’m getting back on BC to regulate estrogen and progesterone levels, taking Caltrate (a calcium supplement) to increase the calcium and vitamin D in my bones as well as drinking milk and eating calcium-rich foods, and starting my day with a hefty dose of Miralax. Simple enough and semi-all natural.

Revamping my exercise routine to listen to my body more. I’ve taken a break from lifting weights (Get Ripped DVDs and Body Pump since I’ve been home) and instead, adding more body weight exercises and classes to keep me toned, strong, and my perception of the “ideal look” that suites me. Yoga, Pilates, cycling, running, and resting are my main gig’s currently. I’ve taken a break from weight training because, in my opinion AND for my liking, I was too muscular, especially in my upper body. PLEASE DO NOT GET ME WRONG! I think a toned, sleek, and sculpted body on a woman is sexy and attractive but for MY body (my height, genes, type of body and shape), it was a little too much for me. Everyone has their own definition of fitness and this is mine. I’ll never erase weight training from my routines, but am taking a minor break from it; add in the fact that I’ve been doing Body Pump and Get Ripped for going on 6 years now. This also will give me new goal (to gain back the strength I may lose) to work towards when I decide to add it back in. Plus, my mom likes to do classes with me and she can’t handle the impact of a weight training class, especially when it’s pre-choreographed and the instructor can’t or doesn’t know any better show you variations.

So back to that (one of many) life-changing experiences; it was like an “aha” moment for me. Key words: BREATHE, LISTEN, YOUR BODY, STRESS, NEGATIVITY, POSITIVE, TONE, GRATEFULNESS. All of these words are antonyms of PRESSURE. I’m putting too much pressure on my body. On top of the mere pressure of existing, I’m adding EXTRA to

  1. exercise
  2. blog
  3. start graduate school
  4. maintain a social life
  5. meet new people
  6. fit everything in
  7. make everyone happy

But why? Why can’t I just take the classes to enjoy them anymore? Where, when, why, and how did this mind-set come from; I went from looking at fitness, health, nutrition as something I enjoy, is a passion of mine, and was,is,and will be my career to my becoming own personal drill-sergeant.  I use to pride (and thought I still prided) myself on my attitude towards exercise and balance. To be honest, I think the “healthy living blog” world is a major culprit. I read these blogs and so many bloggers have ED’s, restrictive eating or the like (*NOTE-I am NOT judging, assuming, and/or prescribing ED’s; these are serious and life-threatening diseases and not a joke. My heart goes out to anyone who suffers and I pray for a recovery). I think it took a toll on my own views and opinions and how I need to act in order to be considered a “healthy living blogger”  and gain readership.

Blogs are a personal place where the author has the freedom to write and share about anything they choose to, and I get that and respect their opinions and views. But I want this blog to focus on the positives of fitness, health, wellness, and nutrition and be a place where readers can visit and take the information away with them without feeling like their doing something wrong, not doing enough, or getting caught in that awful comparison trap.

So that’s it. I am a Healthy Living Fitness Blogger who just wants to share my passion and knowledge of fitness, help as many people as I can reach their goals, be their “go-to” guru, and just keep doing what I’m doing!

Thanks for reading and stay tuned! 🙂

Get Ripped! to the Core Review

10 Mar

A functional workout that hits every muscle group in under 50 minutes? Where do I sign up!?

Yes, another Get Ripped DVD review; I truly think these are the BEST workout DVDs for at-home exercisers! No matter how tight your workout space is, you can set up an at-home gym on any budget! I’ve taken the guess-work out for you when it comes to selecting equipment to invest in:

  1. a yoga and/or exercise mat. select one that’s slip-resistant (i use a gaiam yoga mat). great for core exercises, yoga/Pilates, push-ups, etc.
  2. a step and/or bench (thankfully my mother had one when she participated in step aerobics back in the day!) can be used for chest press/fly exercises, triceps dips, rows, incline/decline planks & so-on. sporting goods stores have a wide variety of these; choose one that when you lie down, your entire back is supported (neutral alignment)
  3. dumbbells. when you’re first creating your home-gym, look for dumbbells that come in bundles; usually 3,5,8 lbs. since you pay by weight, this will be cheaper. 3,5,8 lbs. are appropriate weights for toning and endurance-based exercises.
  4. resistance bands & tubing. similar to dumbbells, you can purchase these in bundles; light, medium, and heavy levels are available. great for travelers since they pack well.
  5. stability ball. replace your desk chair and you can work your core indirectly (another two-fer!). keep in mind* when you’re choosing a stability ball, choose one based on your height: 4’8″-5’5″=45cm. 5’6″-6’=55cm. 6′-6’5″=65cm. this will ensure you have a 90degree angle from hips-knees-ankles.

There are plenty of other tools you can purchase, but like muscles, building a home gym doesn’t happen overnight. Start with the bare essentials; as both you and your muscles get stronger, invest in more equipment! Search websites like craigslist and Ebay for slightly-used equipment.

And now the moment you’ve all been waiting for..let’s review!

RED FLAG-This workout does not include a warm-up. I have not a clue as to why, but it goes from the main menu into the first track. A major no-no.

  1. Side Squats & Reverse Lunges. Probs my favorite track on the DVD; using your body-weight or dumbbells as resistance, you complete 2 side squats then 6 reverse lunges/side. A toning exercise while increasing your heart-rate.
  2. Up,Up,Down,Down Push-ups. Plank position, down to forearms then back up to push-up position. Intermixed with regular push-ups.
  3. Chest Press & Glute Bridge.
  4. Dead Lifts & Biceps Curls.
  5. Plie Squats & Upright Rows.
  6. Single-leg Bent-over Rows
  7. Elevated Side Squat & Lateral Raise (calorie burner & heart rate lifter!)
  8. Step-ups & Overhead Press
  9. Glute Extension & Triceps Kickback
  10. Abs

Rating: B+. The no warm-up frustrates me, not only because it’s just plain safe to incorporate a warm-up before exercising but also to motivate me. If I’m feeling like I need a kick-in-the-pants to get me moving, I can usually count on the warm-up to do just that.