Just when you think you are slacking off.... Day 13

We are moving next week....super exciting.  Only problem is that on top of work, we are sanding, taping, painting, packing, moving, cleaning and on and on.  Needless to say, my workouts have been replaced by sleep.  All hope is not lost!  All of the activities listed above burn mega calories!  And no we are not using electric sanders, or hiring people to clean.  We are sweating and screaming our way through it ourselves.

How many calories does all of this burn (per hour)?  See below:
(Excerpt from DIY Life)

SANDING FLOORS: 306
HANGING DRYWALL: 204
INTERIOR PAINTING: 204

GENERAL CARPENTRY: 204
HANGING WALLPAPER: 204

EXTERIOR PAINTING: 340
FINISHING OR REFINISHING FURNITURE: 306

THINKING ABOUT YOUR TO-DO LIST: 68

So just when you think you are in deep trouble for missing your workouts - Think about the 8 hours you spent fixing up your house - it counts!  That being said I can't guarantee you won't need a good run after dealing with your husband doing renos for 8 hours!

Have a great weekend and enjoy St. Paddy's Day!

Cher

Day 3 - Let's get serious

I did my measurements today.  I have some work to do, and that is an understatement.  I haven't seen my measurements this high in years! This is going to suck, but it is good to know that I have already made some changes, now I just need to do more!

There are no words to express how much it sucks to see how much you have to lose.  It is a sinking feeling in your gut - and the only thing that can get rid of it is hard work.  So that is what I will do.

I am onto a training regimen of 6 days per week now.  But it doesn't stop there.  FOOD.  I told my husband my measurements and he couldn't believe it.  He knows how much it upsets me, and that the food we eat isn't helping.  So I said that either I make my meals separate or we cook good healthy food together.  We will try together and see how it goes!

I am not going to let this bum me out today.  Positivity is part of the battle, and it is a battle I will WIN!

Here's to positive attitudes, and positive results. 

Cher
gingerandcrew.com

Day 3/4 - New Workout to check out!

Hey Guys & Gals!

It's Saturday!  Yesterday was my active rest day, so today was workout day - and you have a new workout to check out!

I always like trying different workouts - some are good, and some not so much (lol). But I have to say that this little gem had my mouth salivating like I might puke a little (what an awesome feeling...I mean it).  When I train that hard I feel wicked.  The movement that kicked my butt - the lunge kicks.  I haven't done any sort of jumping lunge in a couple of weeks - so 20 of these babies X 3 sets... OMG!  I modified some things - I pulled my calf the other day so I was kind to it - and my neck is causing me a little grief.  I didn't give up!  I modified where I needed to, and still sweat.  It only took 20 minutes, and today that was perfect.  Making breaky for my husband, then heading into work for a bit.

20 minutes isn't long - DO IT!  It's called the bikini challenge - which is fitting since that is my goal!  Wear a bikini this summer!  http://youtu.be/jh0vpLVIHDM

Enjoy guys!  Remember modifications - and drink tons of water!

Happy Weekend!

Cher
gingerandcrew.com

Cher - Day 1 - Oh my this is gonna be painful

Hello Bloggers & Followers!

This is Cher's Day 1 -

I have made some changes to my life/career - I am still doing personal training, just on a smaller scale.  I am also working for a construction company doing admin style work.  Now I can have some more time to focus on ME!  Starting next week I have my mornings free (6am-7:30am) so this is when I am going to train.  Monday - Friday - no excuses.  Even through that schedule starts next week, I had this morning free, so wanted to see where I was at.  Oh My!  This is gonna be painful. 

I have been sick for 2 weeks.  No lie.  I couldn't breathe through my nose, sneezing all the time, it sucked.  Now I am still stuffy, but feel so much better.  I did a quick 20 minute workout - pushups, burpees, rows, curl ups, plank.  Things were SO much harder than they were 2 weeks ago.  I know I have a lot of work to do.  My body feels fatter.  Ewwww.... this needs to stop right here.

So now I will focus on the positive - work, family, and health.  I have all 3, and so workouts will be the icing on the cake.  What am I cutting out for these next 30 days?  Fried foods.  I have a husband who loves to order fried foods, cook fried foods, and eat fried foods.  I have to remember that no matter what - this type of food goes STRAIGHT to my ass, and doesn't fuel me in any way (except to sit on the couch). 

So as you can see, I am in the same boat as a lot of you - this is gonna be painful, but SO worth it!

Hugs!

Cher

Get back at it! Recovering from Illness!

We have all been there.You have sinus pressure, a runny nose, body aches, fever..... and you are not training.  How will you get back into it?  Well it's easy - just do it.  I have been off for the past 4 days with the sickness that is going around.  To pick something up off the ground causes my head to pound, how could I train?  I couldn't.  I could go for walks - that is about it.

So when you are ready to get back at it, do you go hard?  Depends on who you are and what you were doing before the illness.  I suggest starting slower, and working your way back to where you were over the course of a week or so.  At least you are back at it.

What if you wait even longer after your illness to get back into it (bad people!).  Well unfortunately it doesn't make it any easier to get back in the saddle the more time off you take.  You are going to have more soreness (usually) and feel it more during your workout if you try to go too hard.  Again, the key here is to get back at it.

In the spirit of fresh new workouts and starting back up after illness/breaks - I would like to direct you to Zuzana Light's ZWOD (Zuzana's Workout of the Day) -

Now please note - she is VERY advanced.  But she has recently taken some time off and is just getting back into it herself (not that you can tell!).  Always remember that there are modifications for everything!!

Modifications Include:
Dive bomber pushups = Push ups or Push ups from the knees
Burpees = step instead of hop
Side Plank with dips = drop to your elbow and do not add dip if it's too much
Single Leg Squat = normal squats!

So there you have it - we have all been in the position of getting back into it - so no excuses!

Remember!  30 Fitness Blog starts next week!!!
For more info Click Here

Have a healthy weekend everyone!

Cher
gingerandcrew.com

Check out the last 2 days of blogging - 100 more views to 1000!

We are at over 900 views for the month!  That is a lot of people who are reading about this awesome journey these ladies have embarked on - We are down to the final 2 days!

Trainer Workout for today:

Equipment: Chair / Bench; Mat; med ball (optional)
Location: Anywhere with a mat

Do all of the following moves back to back and time yourself.  Repeat 3 or 4 times and try to beat your time! 10 Count for everything!

1. Push Ups with alternating shoulder taps (on toes or knees) - try not to sway hips at all!
2. Leg Drops (support low back and only drop as far as you are comfortable)
3. Mtn Climbers
4. Dips on Chair
5. Running Knees + 1 Burpee (4 Running knees + 1 Burpee X 10)
6. Abs - you pick - make it good - I would do a V up or variation
7. Side to Side touch on ground with feet up (with or without med ball)
8. Plie Jump Squats

Sweat Sweat Sweat!!! 

Have an awesome Tuesday!

Don't forget about Ginger & Crew Gift Certificates!!!  Any denomination - we come to your home to make you sweat!

xo
Cher