Kicked my ASS!!!

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This is a little challenge for you guys!!! I tried to do this HIIT workout after work today and it kicked my ass. I managed to get 3 rounds done in 17 minutes with a 2 minute rest between rounds. Woof! That’s about all I can say! Going from burpees to squats was the hardest thing! If you are up for the challenge we would love to hear how many rounds your legs (or better yet how many rounds your mind let you do) and how long it took 🙂

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The DO’s and DON’Ts of the GYM

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Soooooooooo now that I’m back at the gym 6 days a week (we are going to Mexico in less than a month by the way) I’ve noticed some awesome and some annoying things about going to the gym. I’m going to start with the good things to do at the gym because otherwise I will scare off some people from ever stepping foot in the sweat box and that’s just not what Sister Act Fitness is about!

DO DO DO AT THE GYM:

1 – GO!!!!!!!!! Step foot in the door, actually as you open the door smile! It will trick your mind and body into thinking it’s gonna love what you do to it – plus if you smile as you walk through the door (any door in life for that matter) you look welcoming and happy instead of a “bitch on a mission who has 3.5 seconds before her preworkout powder kicks in so get the hell out of the way” look (If you have been to the gym you have seen the latter, she’s scary)

2 – WORK! It doesn’t matter if you sit on a bike and sweat and swear for 45 minutes if you are working you are benefitting every aspect of your life. Your mood, your relationships, your physical appearance, your organs – everything!

3 – DRINK WATER – it doesn’t need to be gatorade or vitamin water, regular water will do and will taste mighty refreshing once you start doing #2 (#2 on the list not the other #2 get your minds out of the gutter)

4 – SMILE (yes again) at the other people working out around you as you walk by, especially in the women’s only section. People (especially women) tend to walk around the gym like their shit don’t stink. We are all there for a common goal, to better ourselves and you would be amazed how not-snobby people actually are once you smile at them. I witnessed women talking and working together tonight at the gym, sharing equiptment and machines and it was nice 🙂

5 – TRY SOMETHING NEW – it took me years to feel comfortable in a gym but I still like to get out of my comfort zone sometimes – go try a new class, zumba is as awesome as you expect it to be believe me! Grab some girlfriends (or boyfriends or random friends) and go!

6 – WIPE DOWN YOUR CRAP AND PUT IT BACK WHERE YOU FOUND IT! (Ok maybe this should be in the don’t section because it seems grumpy but technically its a do so shhhh) If you put 100 pound plates on a bar please take them off after cause if I come behind you and have to take them off I’m gonna bitch and nobody likes hearing me bitch

Hmmmmm – I think that’s it for DOs – show up, sweat, wipe and leave 😉

Now the fun ones

DON’T DON’T DON’T at the gym:

1 – DON’T WEAR 5 POUNDS OF PERFUME!!!!!!!!!! There’s this really pretty girl at my gym who has ginormous fake boobs and a tiny little waist and over the last month we’ve smiled at each other and shared equiptment but she literally gives me a migraine if I go within 5 feet of her. Today when I got to the gym I knew she was there before I even saw her – seriously if you look and smell like that you should probably be working out in the co-ed section cause that’s the vibe you are putting out

2 – DON’T TALK ON YOUR PHONE AND SIT ON A MACHINE!!!!!!! Today (apparently there was a plethora of idiots at the gym today, hey something has to inspire me to write) I watched a woman wait to use the abductor (that amusing inner thigh machine) while some oblivious idiot sat on it talking on her phone. That woman had much more patience then I would have it that had been me – props.

3 – DON’T BE A SPACE HOG (that’s a band isn’t it? Squirrel) Don’t put your barbell, dumbells, bench, water bottle etc all over the bloody place. Any workout can be done in a 4 foot by 8 foot space especially when the gym is busy – thank you

4 – DON’T BE A CARDIO JUNKIE – this isn’t me venting this is the truth. There’s a time and place for cardio but your body will be happier and you will see better results if you move some weights around. Muscle burns more fat, lifting weights will fuel your metabolism long after you leave the gym. Cardio burns calories and yes fat but as soon as you step off that treadmill your burn is done. If you love biking or the treadmill try sprints – work as hard as you can for 30 seconds then rest until you catch your breathe then work again for 30 seconds. Do this until you are exhausted but no more than 30 minutes – I guarantee you will see better physical results, you will spend less time in the gym and you will feel your revved up metabolism for hours after.

Have any DOs and DON’Ts to add? We would love to hear them!!!

xoxo

Mel

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5 – DON’T GO IT ALONE – yes I’m aware there are people out there that are so determined and goal oriented that they succeed at whatever they put their mind to – I’m not that person, Mo is but she still texts me what she has for dinner almost every night so there is definitely a two-way support system in place with us. Find a friend (yes I’m available) to go to the gym with – our friend Melissa and I went to a class the other night and it was awesome, I laughed my ass off, falling all over the place but it was good, it was hard but it was good. 95% of the people you know would love to be healthier, even the most skinny gals I know want to be more active. There’s no harm in asking so call up a friend and go ride the bike together, go for a walk, spot each other in a 100 pound bench press – whatever! Actually call me if you can do a 100 pound bench press cause I would love to watch!

IT’S TIIIIIIIIMMMMMMMME! (Yes in a UFC introduction voice) April’s Give Up/Take Up Challenge!

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We are a day late ahhhhh!

We wanted to make sure to get a post in today and remind everyone to set up some goals for the month of April. This month I will be continuing my journey on taking up H.I.I.T. – I am really enjoying it, seeing results and loving the revved up metabolism, however, I need to get my eating under control. Being constantly hungry is not a state I like to be in as it’s leaving me in undesirable situations with a still fairly weak will power. 

Case in point, my eating today. I set a world record in salad consumption today. I packed a beautiful salad for work – spinach, tomatoes, yellow pepper, green olives and chicken. Unfortunately by ten am I was pretty hungry and only had that salad, an apple and a red pepper left to eat for the day. Luckily a coworker was running out for lunch and I had him pick me up a apple pecan salad from Wendy’s (roll your eyes all you want, there is limited healthy options in Port Kells and this seemed like a better choice than most). Around 2pm I ate the salad I packed and by 4pm I ate my red pepper. I met up with a couple girlfriends for a drink after work because, well, work bloody sucks right now and I needed it. I looked at the menu and settled on a greek chicken burger, no bun, so essentially a greek chicken salad – so yummy, but so not satisfying. A half an hour later I was still hungry and proceeded to do something I am now regretted – I ordered parmesan french fries – uggggg, they were so tasty going down and have done nothing but cause a ruckus since. I bloated so quickly I literally had to undo my jean button while driving on the freeway, the relief was mind boggling.(I call these jeans my ego jeans cause whenever I feel confident about myself and my body I put these jeans on and am immediately reminded that I have goals that still need to be tended to – ego check, ego jeans) I should write a book on all the weird things I do while driving down the freeway, and then not publish it cause I could probably get in some big sh*t for it.

So anyways my Give Up for the month of April is eating like a jerk. Like a jerk who doesn’t care what she eats, cause I do care, and my body needs me to care. I will be continuing to Take Up High Intensity Interval Training through bodyrock.tv and Zuzana Light’s webpages – these people are amazing!

What’s your Give Up/Take Up for the 4th month of the year? Do you have any lofty goals before swimsuit season? Any stupid habits you want to try to break? We want to hear them! If you didn’t join us the months prior join us now!

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H.I.I.T. and me

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H.I.I. WHAT?

I introduce you to high intensity interval training – my arch nemesis of work outs that produces ridiculous results – fast.

So I’ll be honest, I have never completed a workout regime. I get a week or ten days into something and get bored, or I start seeing results then I self-sabotage (that will be a whole other post) My sister on the other hand finished Jamie Eason’s 90 day Live Fit Trainer (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html) something I dabbled it but could never commit to doing it start to finish. Now don’t get me wrong, I don’t like being a quitter, in fact I don’t like it so much that I’m determined to break this habit. I have been a fan of bodyrock.tv for years, their short but sweet workouts have always given me good results. The best part is they are usually short enough that I only drop the F bomb 5 or 6 times instead of my regular 13 times in a normal 45 minute workout. What’s even better is knowing you are done your workout in 20 minutes so you can push really hard and know that the end of it is very near. 

So – enter my first Bodyrock.tv BOOT CAMP! (Seen here http://www.bodyrock.tv/ ) It’s 21 days of ass kicking workouts and I am loving it. Well, loving it may not be the word, enjoying it? Hmmmm…. I’m tolerating it and I’m feeling great. I started on Monday with a arms and abs workout and I killed it. I actually did the workout after work and seemed to have a really good energy level during my workout – maybe my preworkout snack of red pepper and olive tapenade was the key? I doubt it.

Yesterday I could already feel the benefits of these style of workouts as my metabolism was revved right up, which I knew because I was hungry all day. I literally had to eat my lunch and afternoon snack in one sitting just to get my stomach to shut up for a couple hours – I love it! The key is though I had to constantly fuel with good, healthy foods or I will just be throwing the benefits of these amazing work outs out the window. Yesterday was Day 2 and it was legs, and it was long and it was hard. I’m sure my boyfriend heard me drop approximately 18 F bombs during the 35 minute workout (yes I’m aware that averages 1 bomb every two minutes – shut up). After that workout I was starving – we made lamb sausages, scrambled eggs with red and yellow pepper and cucumber and tomatoes on the side. We also baked up some Otimo Brazillian Style Cheese Puffs – these thing are the bomb – check them out here http://otimo.ca/ – And I’m not going to lie I put a bit of unsalted butter on each of the 5 little puffs that I ate. Mmmmmmmm

Anyways back to the work outs – today was Day 3 – and to be honest I have no idea which specific muscle groups we worked cause it seemed like everything! Chest, back, arms, abs, cardio – this workout was shorter and I was thankful for it cause my butt is pretty sore from yesterday. Again today I’ve been fairly hungry all day long. After my workout this morning I cooked some extra lean ground beef with cayenne pepper, cumin and salt then mixed in a tiny bit of rice pasta and green olives – so yummy and luckily I cooked enough to have leftovers to take with me to eat after the dentist. After I ate I rushed to the dentist (40 minutes later) and I was already getting hungry again (proof I clearly should have eaten that extra amount I packed for leftovers) – of course my dentist (not knowing I was bordering on hangry) started talking about him being in Vegas and how they went for greek food, then to this omelette house and I can’t tell him to shut the hell up because his hands are in my mouth and I’m starving and I now hate the dentist even more.

So to sum up this boot camp challenge so far – LOVE IT! To be honest we have been so busy lately and even busier coming up its really nice to only have to worry about a 20-40 minute workout – not my usual 60 min plus.

I will keep you posted how the rest of the week goes – I can already see that tomorrow’s workout is H.I.I.T Core and I’m scared but it has to be done because it’s only 21 days and I’ve slayed 3 of them – I’ve got this!

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xoxo Mel