I get an extension (72 Days) – Work out instructions

{72 Days till performance!}

Journal

Hey guys! So our director just announced our performance dates and I’m really happy because its later than I originally anticipated. So instead of this post being 66 Days left till performance I actually have 72 days left!! OMG! I’m so happy at the moment! So I get to work extra hard to lose all the body fat In need to lose to look decent in midrifs and other shmexy outfits for the show!

So anyway I just finished my workouts and I posted what i had planned to do for my training tonight and some people commented and PMed me about giving intrsrcutions on how the moves are done. So without further ado here they are.

Freehand Jump Squat

plie dumbbell squats

Dumbbell Clean Squat Press -Click photo to go to video-

Dumbbell Side Split Squat – Click image to go to video-

Dumbbell Deadlifts – click on photo to get full instructions-

 

Leg Lying Hamstring Curl with dumbbell – Click image to go to video-

The training program supposedly for today consisted of a lot of Barbell exercises and leg machine work but since I’m just at home and i don’t have a gym membership here in Beijing, I had to look for alternatives, most of which utilizes the use of dumbbells since that is what i have readily available.

This is what I love about our day and age. We can just use the internet to find almost any solution.

Breakfast:
3 JiDanGuan Bing

Lunch:
4 thin slices of Whole Wheat Spinach Pesto Pizza

Dinner:
Vegetable Quiche
A cup of Blanched Spinach

Snack:
ChouDofu

Workout:

- Freehand Jump Squat (2 sets, 15 reps)
– Plie Dumbbell Squat (3 sets  – 12 reps)
– 2 Dumbell Clean (3 sets of  – 12 reps)
– Dumbell side split suqats ( 3 sets of  – 12 reps)
– Dumbell Dead lifts (3 sets  – 12 reps)
– Lying leg curls with dumbells ( 3 sets  – 12 reps)

Random Photos:

my pink weight lifting gloves

my babies

XOXO
Lara Novales

 

 

Top 5 Fitness Programs

tumblrgym:

We all have heard about fitness programs like P90X, and Insanity. But the truth is that though they are popular and have lots of commercials. They aren’t really the best and have lots of flaws. Such as the inexplicable stretching break in the insanity videos which causes you to cool down and completely ruins the point of the warm up. But there are a lot of really great programs created by lesser known fitness professionals who are way more qualified to put together a program. So I did some research and put together this list of programs along with a short description and the qualifications of the professionals who created them.

1. Full Throttle Fat Loss

Created by Dr. Kareem F. Samhouri, CSCS, HFS

“Dr. Kareem Samhouri designed this program to stimulate the nervous system first, which makes this very unique. What does that do? Well, I had the same question and started researching it like crazy.  By targeting nerve instead of muscle, your body works on multiple muscles at once, and even more importantly, ALL of each muscle instead of small components of them.”

2. Body by Boyle Online

Created by Mike Boyle served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he been  the Strength and Conditioning Coach for Men’s Ice Hockey at Boston University. Mike has recently been named the Boston RED SOX strength and conditioning consultant.  In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women’s Olympic Ice Hockey Team, Gold Medalists in Nagano, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.

” For three decades Strength Coach Mike Boyle has been at the forefront of the profession, working with a wide range of athletes and clients. From middle school, to the pros, to busy adults who want to be in the best shape of their lives, Mike has delivered results over the years that have made him one of the top presenters at seminars around the world, the author of several published books and DVDs that have shaped the industry, and owner of the Number 1 Gym in America by Men’s Health Magazine”

3. Bodyweight Exercise Revolution

Created by Adam Steer NCCP-3, NSCA-CPT, CST -HC and Ryan Nurdock CST-HC

“Bodyweight training can be as tough or as gentle as you want it to be. If that’s the case, then why aren’t more people doing it? Probably lack of variation. Conventional bodyweight programs are dull! You can only do so many push-ups, sit-ups and jumping jacks before boredom drives you away. Adam and Ryan understand this. And they hate jumping jacks too. That’s why they filled Bodyweight Exercise Revolution with the most innovative movements you’ve ever imagined.”

4. Beautiful Badass

Created by Nia Shanks who has a Bachelor’s in Exercise Physiology from the University of Louisville.

“Barbell and Bodyweight training for women. Simple, No Nonsense Strength Training Manual For Women Who Want To Build A Better Body. Included Are 19 Different Training Programs And Instructional Videos”

5. Kettle Bell Burn

Created by Geoff Neupert, CSCS, StrongFirst RKC Instructor

“We are going to look into two different “worlds” – the World of Science and the World of Hard Knocks. Combined, they produce the following five strategies:

1. Lift Heavy
2. Lift Explosively
3. Eliminate Weak Links
4. Manage Fatigue
5. Elevate The Metabolism”

Source: http://fitnessgyro.tumblr.com/post/42533981402/tumblrgym-we-all-have-heard-about-fitness

Day Eight at Eclipse Gym – Circuit Training

Food Log:

Breakfast:
1 Banana

Lunch:
Choco Banana Protien Shake
100 grams green peas

Dinner:
none

Snack:
The rest of my peas

Water:
Sh*t load

Workout Log:

View it at Fitocracy: https://www.fitocracy.com/entry/14557142/

Journal:

Okay so today I did circuit training. Here are some photos for you all. Mind you I was feeling rather sluggish while posting this because I had to edit a hundred other cosplay photos which took up waaay too much time. And by the time I got to my workout photos I was just like “Pixlr-o-matic please save me” and thus it did. So please bear with the “Aladdin filter”

So I mentioned that we did Circuit Training today but what is it exactly?

Circuit training high-intensity aerobics is a form of body conditioning or resistance training. It is easy to follow and targets strength building as well as muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. – Wikipedia

So first I was given a pair of Dumbbells weighing 5lbs. Yes it is light but as you continue on it starts getting heavy and heavier. We started out with some Dumbbell Split Squats. 15 Reps

After the split squats I immediately moved to some Thrusters. Where you sit and then thrust yourself up bringing the dumbbells above over your head. 15 reps

then we proceeded to Dumbbell Step Ups. With your arms on your sides at first, you then step up on the platform and then curl the dumbbell towards your chest like in the photo. One leg will be hanging in the back so make sure you get a steady footing. Then go back down and step up with the other foot. 15 reps.

On to the next part which is Dumbbell Bench Press. We all know what bench presses are right? Place weights/dumbbells on either side of your chest while lyring down on a bench. Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 15 reps.

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.Slowly lower the weight again to the starting position as you inhale.

Stand with dumbbells grasped to sides.Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Start with dumbbells to the sides and then raise on dumbbell up. Put the same foot forward as the raised dumbbell. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat on other leg. 15 repsStart with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp the dumbbells and put them together. Position shoulder over dumbbells with taut low back and trunk close to vertical.Pull both dumbbells up and foward off of floor by standing up. Immediately squat down slightly and swing them back under hips. Quickly swing the dumbbells up by raising upper body upright and extending legs. 15 reps.

Grasp two dumbbells. Lie supine on bench. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides.Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. 15 Reps

To do the hanging bent knee leg raise, hang from a pullup bar or other secure, horizontal bar. Lift your feet off the floor and make sure your body is vertical to the floor. Do not swing. Exhale, and pull your knees up and in toward your chest. Allow your lower back to round as you pull your legs up and in. Pause for a count and then slowly lower your legs back to the vertical position.

before the Hanging Bent Leg Raise I did some Ab machine Crunches. The usual 120lbs 20 Reps.

I really enjoyed my workout today! I love lifting weights/dumbbells because it makes me feel good about myself and if makes me have hope in knowing I will become even stronger tomorrow. I always thought before that lifting for women will make us look bulky but that is really not the case. Our bodes are different from men. We don’t bulk up unless we take in a lot of other stuff and live in the gym. When women lift we just become stronger, lean and oh so fine and sexeh. So all you hopefuls out there don’t be afraid of the weights! Lift weights to lose weight. *-*

xoxo
Lara Krystle Novales
Thinspirational Journey | Fit, Healthy, & Beautiful
Weight Loss and Fitness Blogger

Fitness Ideas for Autumn/Fall

 

Hey Guys, Just as I promised here are some Fall Fitness Tips brought to us but LiveStrong. The photos I took mostly from Pinterest because they usually have beautiful photos of the things a blogger would need for his/her articles. Anyway Do enjoy. And if you have any other requests or ideas for articles or tips feel free to email me at thinspirationaljourney@gmail.com

Autumn… Cool season. Some people also call it Fall. This is the transitional Season from our hot summer days to our freezing, cold winter days. I personally love the autumn season because the weather is perfect for almost any kind of exercise. You don’t sweat as much as you do during the summer and its like you have a giant a/c in the entire city. And when its cooler we tend to either be too lay to go out and just bum around, or we get motivated to do more and take advantage of the great weather.

Fall Fitness Tips

From Livestrong.com

Photo Credit running in autumn image by Alfonso d’Agostino from Fotolia.com

The crisp, fall air makes exercising outdoors invigorating and refreshing. Lower humidity in many parts of the country make it easier to think about putting on your running shoes and going for a run. Even with the change in the weather, you may find it difficult to fit exercise into your busy fall schedule. Make a commitment to working out this fall and improve your fitness level before the cold winter months begin.

Motivate Yourself

Fall is a time to recommit yourself to exercise. Take a few minutes to write down some reasons to exercise, such as lose weight before the holiday season begins, improved level of fitness and setting a good example for your family. Set an exercise goal to complete each month. Involve your friends and family and sign up together for a fall fun run as a motivation to keep your fall exercise commitment. If you are new to exercise, begin slowly by walking for 15 minutes every other day. Stay motivated by writing down your accomplishments in an activity log.

Stay Hydrated

The cooler weather may lull you into neglecting to stay hydrated during exercise. According to the American Council on Exercise, you should drink water before, during and after exercise. Even in cool weather, your body needs water. If you are exercising less than one hour at a session, water is a perfect choice for hydration. Longer exercise sessions, such as a long training run or cycling trip, require sports drinks. Avoid drinking alcohol while exercising.

Dress in Layers

The weather may be pleasant in early fall — but can change to cool and cold before winter arrives. Be prepared by checking the weather forecast and dressing appropriately. In cool weather, avoid cotton and choose a thin shirt that has moisture wicking properties as your first layer. Wear a thicker second layer, such as a fleece jacket with a hood that you can remove when you begin to sweat. Remember to wear gloves to keep your hands warm.

Plan Ahead

In the fall, the days shorten and you may find yourself exercising in fading light or darkness. Wear reflective clothing such as a vest, putting reflective tape on your clothing and using a flashlight. Consider joining a gym to ensure you are not tempted to skip a workout because of inclement weather. Call your mall and ask about mall walking hours. Check out your library’s DVD section and borrow an aerobics or dance exercise DVD.

References

• National Institute on Aging: Chapter 2: Get Set
• American Council on Exercise: Healthy Hydration
• University of Iowa Health Care: Temperature and Humidity Effects on Exercise
• Centers for Disease Control and Prevention: Take Charge of Your Health

From: http://www.livestrong.com

The Health Benefits of Exercise are Fun and Fabulous

Today we have a guest post by Jim Rollince from Gym Source

The Health Benefits of Exercise are Fun and Fabulous
written by: Jim Rollince - Gym Source

The world is full of all sorts of stuff that isn’t good for people. It seems there are few things in life that everyone can enjoy, are age appropriate, good for the mind, and good for the body. Exercise is one of those few things. People can exercise all they want and still feel good, look good, and improve their quality of life. Exercise makes people lose weight,, and it helps to make people feel less stressed and experience far less anxiety. What’s not to love about exercise?

Unfortunately, even with all the good that goes along with exercise, a lot of people still don’t do it. It doesn’t take much; in fact, all it takes is 20 to 30 minutes a day of moderate activity to make a big difference in a person’s overall health. This includes their quality of life and their health. People are fond of using excuses such as not having enough time or not liking to go to the gym. However, these are just excuses because there is always time to exercise and it doesn’t have to be in the gym.

At Home Exercises



For the people who simply do not have enough time to exercise; it’s time to introduce them to multi-tasking. When they are sitting on the couch relaxing after a long day, catching up on their favorite television shows, they could be exercising and watching television. Home gym equipment is easy to find, and treadmills and ellipticals may not be as hardcore as some of the equipment at the gym, but they’re pretty good for a person’s body. What’s even better is that it doesn’t feel quite so much like exercise when people take a 30-minute walk on the treadmill while watching the evening news or talking to their parents on the phone.

Parents with children at home can still workout, even if they can’t do it all at the same time. When kids nap, parents can exercise along with their favorite yoga or zumba DVD. If they can’t do it all during naptime, they can do 15 minutes then and 15 more minutes when the little ones are in their highchairs eating lunch. Multitasking makes exercise easier than ever.

Family Fun Exercises



When the whole family is involved, it makes exercise more fun. Families should make it a habit to head outside after dinner and take a long walk around the neighborhood. They can take a walk to their favorite coffee shop on the weekends and enjoy a cup of coffee and a magazine after their walk. They can go swimming together. They can take a bike ride together. They can even play a game of tag in the backyard and get plenty of exercise.

People can join a sports team. If their office has a softball team, they can impress their boss by showing their team spirit in joining the team as well as get good exercise at practice and games. Sports and outdoor activities such as gardening are great forms of exercise. People tend to forget that they don’t need to sweat it out for hours at the gym simply to get good exercise. Exercise is anything active, and it can be a lot of fun.

Exercise has so many health benefits that everyone should do it. In addition to helping prevent weigh gain and making people look better, exercise also makes people feel better. When a person exercises, their bodies produce hormones that take the place of stress hormones, which causes them to feel better, less stressed, and less anxious. Their immune system improves and their overall quality of life is better.

People who exercise get a lot out of it, including extra years to participate in their favorite sports, to watch their children grow, and to enjoy their evening walks. Those who exercise live longer than those who do not exercise. If that’s not enough to have everyone up and at it, nothing is. The reduced risk of heart disease, cancer, weight gain, diabetes, and a prolonged life are pretty good benefits to exercise. Additionally, most people would love to live a stress-free life with no anxiety, and exercise is the way to do that. ♥

Be sure to drop by at their company site at http://www.gymsource.com