Back on the wagon...

It's been awhile. But tomorrow starts my 28 day challenge from FitGirls. I'm super excited. I need to get back on the fitness train. I guess I lost the first 130 pounds and kind of gave up. But back at it. 

200 Squat Challenge (8 Weeks)

If you can't complete a day, don't stress. Repeat the day! 



Week One Day One. 

Squats to perform: 18 

Week One Day Two. 

Squats to perform: 23

Week One Day Three. 

Squats to perform: 28



Week Two Day One. 

Squats to perform: 32

Week Two Day Two. 

Squats to perform: 34

Week Two Day Three. 

Squats to perform: 43



Week Three Day One. 

Squats to perform: 51


Week Three Day Two. 

Squats to perform: 58

Week Three Day Three. 

Squats to perform: 62



Week Four Day One. 

Squats to perform: 67

Week Four Day Two. 

Squats to perform: 77

Week Four Day Three. 

Squats to perform: 85



Week Five Day One. 

Squats to perform: 97

Week Five Day Two. 

Squats to perform: 109

Week Five Day Three. 

Squats to perform: 119



Week Six Day One. 

Squats to perform: 127

Week Six Day Two. 

Squats to perform: 135

Week Six Day Three. 

Squats to perform: 149



Week Seven Day One. 

Squats to perform: 159

Week Seven Day Two. 

Squats to perform: 165

Week Seven Day Three. 

Squats to perform: 175



Week Eight Day One. 

Squats to perform: 200

Week Eight Day Two. 

Squats to perform: 216

Week Eight Day Three. 

Squats to perform: 231



If you've done the whole thing and not repeated any days. In the last 8 weeks you've done 2,460 Squats!! Way to
Go. 






Types of Squats

Body Weight Squat

First, here’s how to do a basic body-weight squat.

Stand as tall as you can with your feet spread shoulder-width apart. (A)Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. (B) 

Body Weight Jump Squat 


Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. (A) Dip your knees in preparation to leap. (B)Explosively jump as high as you can. When you land, immediately squat down and jump again. (C)

Pistol Squat


Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A)Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. (B) 

Wide Stance Barbell Squat


Hold the bar across your upper back with an overhand grip. (A) Perform a squat with your feet set at twice shoulder width. (B)

Barbell Siff Squat 


Hold the bar across your upper back with an overhand grip. Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B) 

Braced Squat


Hold a weight plate in front of your chest with both hands, your arms completely straight. (A) Perform a squat while holding the weight in place. (B)

Dumbbell Split Squat


Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. (A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. (B)Switch legs and repeat.

Goblet Squat


Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.) (A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position. 






Benefits of Walking

Benefits of Walking 





Fight Disease!

Studies show that even small amounts of brisk walking help improve your health.

18 Minutes: Reduces the risk of coronary heart disease by 36%
21 Minutes: Reduces the risk of stroke by 43%
30 Minutes: Reduces the risk of type 2 diabetes by 30%




Walk Like a Pro!

1. Gaze 10 to 20 feet in front of you. Not down at your feet.
2. Keep your shoulders rolled back. Relaxed and down, not scrunched up by your ears.
3. Bend your arms 90 degrees, keeping your hands in relaxed fists. Not clenched.
4. Swing your arms back and forth avoid side to side motions.
5. Keep your stomach tight and lean your torso forward slightly about 5 degrees. This will give you killer strong and flat abs.
6. Land on your heel as you swing your leg forward, squeezing through your glutes.
7. Push off with your toes to propel yourself forward into your stride.
8. Take short, quick steps. They allow for a smooth rolling stride. This helps you walk faster and more efficient.




Current Progress Pics

Not where I want to be yet, But closer than I was. Not being 345 anymore is a blessing. Now I am in the 220's. And NO I don't roll around in shorts that short. LOL! I wear them at home.






Gym Plan 09.29.14

Since I drive a school bus and my gym is 45 minutes away I have to wake up extra early and get to the gym extra early. So that I can get a solid workout in and not have wasted my time or milage on my car.

3:45 am: 15 Minute warm up on the recumbent bike.
4:00 am: Lift Weights for 25 minutes

1. Tricep Push Down (triceps)



2. Barbell Curl (bicep)



3. Seated Row (back)




1. Overhead Tricep Extension (triceps)



2. Alternate Dumbell Curl (bicep)



3. Lat Pull Down Front (back)




1. Dumbell Kickback (triceps)



2. Reverse Dumbell Curl (bicep)



3. Back Extension (back)




4:25 am: Cardio on the recumbent bike for 35 minutes

5:00 am: Shower and head to work


Weight Loss and the Struggle

This is long. Rambling. But my thoughts on weight loss and the struggle. 

Every day you wake up feel blessed to be alive. For life is far to short. Every day is a blank slate to start new. If you stumbled yesterday jump up today and get it done. 

Go confidently in the direction of your dreams and live the life you've imagined. You only live once. Grab life and make it yours. 

Each day is a new day to eat right, work hard, and feel good!! 

Weight loss is hard. Getting in shape is hard. 

It will hurt. It will take time. It will require dedication. It will require will power. You will need to make healthy choices. It requires sacrifice. You will have to say no when you really want to say yes, or it will require you to say yes when you really want to say no. 

You will need to push your body to the max. You will not die. Your brain gives up before your body will. Puke. Pass out. Get up. Keep going. There will be tons of temptations. This I promise you. But I also promise you as you start reaching goals it will be worth it. 

I've learned that if I focus on results and a number I never change. Instead if I focus on healthy and positive changes, I get results. I promise. It works. 

Don't tell yourself you can't do it. You can. I swear. Limits and fears are just an illusion that your brain makes. They're obstacles your brain uses to try and take the easy way out. 

There is no secret or magic potion or trick to losing weight and getting in shape. You just have to do it. Grind it out. Day in. Day out. Workout. Eat clean. Workout more. Eat clean more. Make this your life. You will reach your goals. 

So here is to ordering a salad when you really want that burger. 

Here's to trying that new fitness class and making an ass out of yourself the first time. I've done it. You'll do it too. Suck it up. Get it done. 

Here is to drinking so much water you'll swear you're turning into a fish. It's okay. It's good for you. 

Here's to going 5 more minutes on the bike or treadmill or whatever equipment. Push yourself to the max. You'll thank yourself. 

Here's to saying "screw you" to the old you. 

Here's to falling in love with the new you! 

Here's to dreaming of the you that you're becoming and knowing you can do it. 

Here's to looking into the mirror and not seeing any change but throwing on your running shoes. Putting in your headphones. Having a full water bottle and entering the gym in beast mode anyways. 

Here's to finally seeing that major change in the mirror. Others will see it before you. You'll doubt yourself and that's okay. One day it'll all come together in your head. 

Here's to carrots, shin splints, sweaty tee-shirts, perseverance, sore muscles, stinky socks, 4 am gym times, spin classes, personal trainers, falling down, failing, standing up, and reaching goals. 

Here is to doing it over and over again until you're the best you that you can be!