Wednesday, November 18, 2015

DAY 16 & DAY 17-MENU

I took two days off from exercise so that i was sure I would ovulate this month-I was afraid all the exercise would stop ovulation (didn't want to take any chances). During those two days I felt awful, headaches and extremely hungry...I really hate taking time off from exercising but, i am hoping that i did actually ovulate and I get pregnant this time. I did miss two workouts that were scheduled in my BEAST/PIYO Hybrid workout but, you can see what i did for them on Week 1-BEAST-BUILD LEGS & BEAST-BUILD SHOULDERS.

I did have sometime to put together a menu for the week to share with you all, Here is the link WEEKLY MENU.

On a good note I think the not exercising worked to stimulate ovulation as I went from a 98.5 Basel temp on workout day 17 (11/17/15)  to 97.6 on workout day 18 (11/18/15). However, i won't know for sure until i get my blood test done on day 21 of my cycle. Here hoping I get pregnant, otherwise my dose of Clomid will be increased again next month!
Orange is Oct 2015 and Blue is Nov 2015

Here are my non workout stats (in-case you all were wondering):

Day 16- (11/16/15)
52 Resting HR
4,967 steps
2.08 miles
1,712 Calories burned
15 floors
98.1 Basel temp
98/54 blood pressure
50 HR

Day 17-(11/17/15)
51 Resting HR
4,040 steps
1.68 miles
1,724 Calories burned
10 floors
98.5 Basel temp
103/52 blood pressure
46 HR

I am looking forward to getting back to exercising on day 18...I will be doing PIYO Hardcore on the floor. Hope you will join me.


© Hooking Rainbows 11/18/2015. All rights reserved.

Monday, November 16, 2015

DAY 15-BEAST/PIYO WEEK 2 RESULTS

End of week 2 BEAST/PIYO
Look at those abs!!! They are definitely more defined this week and my lower tummy has been pulled in from the week before. I have even been noticing muscle in places i have never in my life had muscle. I went from 137 to 135 so, over all it was a good week.

Workout stats:
1:48:28 Time
706 (Polar) 456 (Fitbit)Calories
126 Avg HR
170 Max HR
45:23 In zone

Daily stats:
52 Resting HR
9,164 Steps
3.88 Miles
2,152 Calories burned
13 floors
50 Active mins
97.9 Basel temp

My husband brought home his blood pressure wrist cuff so, i check my stats on that...i guess it was low but, i normally am anyways. It was 99/57 with 62 HR-This was after i had just exercised. I took it this morning after waking up and it was 98/54 with 50 HR.

Consumed food/Calories:
Before workout-
Peanut Butter Granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1/2 scoop)/85
Breakfast-
1/2 bagel/135
1 TBSP of peanut butter/95
Morning snack 1-
1 Cheese stick/60
Morning snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
1 hard boiled egg/78
Afternoon snack 1-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2-
3 strips of bacon/132
Dinner-
1 cup of Chicken Breast/221
1/2 cup of mashed potatoes/105
1/2 cup of corn/66

1,570 Total calories/1,200 Calories for target weight loss

Water consumed (8) 32 oz bottles.

This week I am going to work on consumed calories. I am going to put a week 3 menu together so, i have a preset calorie and food option. I think this will help cut down on extra unneeded calories.

Cardio warm up:
Insanity Max Cardio Conditioning (length about 48 mins)

Beast-Build back and bis-See workout details here-Beast-build-back-and-bis

I pretty much did the same thing but, added 2 additional pounds to the ankle weights (totaling 4 pounds on each ankle).

Join me for Day 16 tomorrow.

© Hooking Rainbows 11/16/2015. All rights reserved.

Sunday, November 15, 2015

QUICK 2 HR PILLOW, BLANKET AND SHEET SET


A quick easy beginner sewing project for all. My son needed a nap set for his preschool. It had to be a small pillow, small blanket and crib sheet. My son uses normal adult size blankets and pillows so, I didn't have these just laying around my house. I felt like buying them would be expensive. However, I had all the materials to make the set so, i decided to do just that.


What you need:
Fleece fabric (one solid and one print) 38 inches wide by 60 inches long
Semi stretchy cotton fabric 46 inches wide by 70 inches long
Cotton fabric 21 inches wide by 21 inches long
2 yards of 1/4 inch elastic
Safety pin
1/2 bag of stuffing to fill pillow
Sewing machine
Thread

1. Cut all fabric to size

2. Start with pillow- turn fabric inside out and pin together three sides. Sew three sides (about 1 inch), leaving forth side open for stuffing

Turn right side out and stuff pillow with stuffing until desired size. Pin fourth side and sew together.




3. Blanket-Turn fabric inside out and pin three side together leaving forth side open.

Sew three side together and turn right side out. Pin fourth side and sew together.



4. Crib sheet-Cut out 9 by 9 squares in the corners of the fabric.

Pin and sew corners together

Fold and pin edges. Sew around edges leaving 1 inch open and leaving room to pull through elastic.

Pull through elastic and tie off and sew ends together. Move elastic so it is evenly distributed in the crib sheet. And you are done!











Hope you enjoyed my quick nap set tutorial. Now off to work on my cupcake quilt/tutorial.

© Hooking Rainbows 11/15/2015. All rights reserved.

DAY 13 & 14-PIYO STRONG LEGS



Workout Stats Day 13:
1:45:22 Time
700 (Polar) 516 (Fitbit) Calories
128 Avg HR
173 Max HR
44:18 In zone

Daily Stats Day 13:
54 Resting HR
10,151 Steps
4.24 Miles
2,086 Calories burned
33 floors
68 active mins
98.2 Basel temp

Workout Stats Day 14:
1:47:36 Time
759 (Polar) 593 (Fitbit) Calories
131 Avg HR
170 Max HR
43:18 In zone

Daily Stats Day 14:
53 Resting HR
14,373 Steps
6 Miles
2,395 Calories burned
22 floors
82 active mins
97.9 Basel temp

Consumed food/Calories:
Before workout snack (day 13)-
Peanut butter granola bar/190
Banana/110
Before workout snack (day 14)-
Peanut butter granola bar/190
Banana/110
After workout snack (day 13)-
Chocolate Vega one shake (1/2 scoop)/85
After workout snack (day 14)-
Chocolate Vega one shake (1/2 scoop)/85
Breakfast (day 13)-
1/2 Bagel/135
1 TBSP of peanut butter/95
Breakfast (day 14)-
1/2 Bagel/135
1 TBSP of peanut butter/95
Morning snack 1 (day 13)-
1 Cheese stick/60
Morning snack 1 (day 14)-
1 Cheese stick/60
Morning snack 2 (day 13)-
1 cup of Greek Yogurt 0%/140
Morning snack 2 (day 14)-
1 cup of Greek Yogurt 0%/140
Lunch (day 13)-
1 cup Whole made chicken noodle soup/89
Lunch (day 14)-
3 pancakes/158
1 TBSP maple syrup/52
3 strips of bacon/132
Afternoon snack 1 (day 13)-
3 strips of bacon/132
Afternoon snack 1 (day 14)-
1 cup of carrots/50
1 cup of celery/16
Afternoon snack 2 (day 13)-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2 (day 14)-
1/2 apple/58
1 TBSP of peanut butter/95
Dinner (day 13)-
Flour tortilla/140
3 scrambled eggs/156
1 TBSP of salsa/10
Dinner (day 14)-
1/2 cup rice/200
1/4 cup of chicken breast/55
1/3 cup of black beans/72
1/4 cup of avocado/92
1/2 cups of grilled onions and peppers/40
1/2 cup of Lettuce/4

1,495 Total calories (day 13)/ 1,207 Calories for target weight loss (day 13)
1,839 Total calories (day 14)/ 1,266 Calories for target weight loss (day 14)

Consumed water (day 13 & 14) (8) 32 oz bottles

Day 13 Cardio warm up:
P90X3 MMX-length about 33 mins
P90X3 CVX-length about 34 mins

Day 13 scheduled workout: Beast Build chest and Tris, see here for workout details-Beast- Build Chest & Tris

Day 14 Cardio warm up:
TurboFire 45 class-length about 45 mins
TurboFire HIIT 15 class-length about 15 mins

Day 14 scheduled workout: PIYO Strong Legs (length about 25 mins)

What you need:
Strength Slides (you will need to get use to them if you haven't used them before but, it doesn't take long)

Warm up (3:01):
Set 1
Squats
Squat pulse
Squat pulse with knee lift (squat pulse, Right knee, squat pulse, left knee) Repeat

Set 2
Chair and fan up
Lunge back (right) two times
Chair and fan up
Lunge back (left) two times
Repeat

Set 3
Bowlers lunge (right) two times
Squat, round and roll up
Bowlers lunge (left) two times
Squat, round and roll up
Repeat

Set 4
Fan up, fold, half lift and relax
bend right and left knee
Repeat 2 times

Lunges, Bowlers and Squats (6:51):

Set 1
Right foot slide lunges (back and forth) (quarter way, half way, hand tap and slow)
Right food slide bowlers lunges (back and forth) (quarter way, half way, hand tap and slow)
Squat
Switch legs and repeat

Set 2
Squat right leg back (repeat)
Squat left leg back (repeat)
squat (repeat)

Skaters, Sumos & Burpees (4:58):

Set 1
Squat
Bowlers/skaters lunges side to side (quarter way, half way, hand tap)
Bowlers/skaters lunges side to side (two times on each leg)
Bowlers/skaters lunges side to side (three times on each leg)
Bowlers/skaters lunges side to side (two times on each leg)
Bowlers/skaters lunges side to side (singles)
Squat

Set 2
sumo squat
down and over
down and over two
down and over
up and tap

Set 3
Right leg back stretch (repeat)
left leg back stretch (repeat)
both legs back (burpee)
Sumo squat

Inner & outer plank (3:43):

Set 1
Plank
Elbow plank
straight leg right slides
straight leg left slides
switch from side to side
child pose

Set 2
Elbow plank
knee to elbow slides right
knee to elbow slides left
straight leg right slides
straight leg left slides
in and out knee tuck slides
Plank hold
straight leg right slides
straight leg left slides
in and out knee tuck slides
Plank hold
Child pose

Set 3
Plank
in and out knee tuck slides
wide slides both legs
repeat
Mountain climbers (right and left)
child pose
Mountain climbers (right and left)
plank
child pose

Glutes & hamstrings (3:42):

Set 1
Hip holds (bridge) with straight leg slides and knee pull ins/out (right leg)
Hip holds (bridge) with straight leg slides and knee pull ins/out (left leg)
Hip holds (bridge) in and out right and left leg switch

Set 2
Hip holds (bridge) with frogs out and ins (open and close)

Cool down (2:23):

Glute stretch (right and left leg)
knee circles
roll up
right leg stretch
left leg stretch
both leg stretch
butterfly stretch
round back and roll up

This workout kind of inspired me-This made me want to put my own workout together to include slides. I could also add slides in Insanity and Max 30 insanity as a few of the workouts include ski abs, in and out abs, wide in and out abs, plank jacks, walking push ups, burpees...I see so much potential to add the slides into my workout routine to add resistance and fat burn. This just made me so happy. I am thinking I could add ankle weights as well to add more resistance to this workout (as long as i am careful with my positioning of ankles and knees)...maybe then I could get that i can't move feeling in my legs. I love it when that happens, it lets me know i got a great workout! These would also be great in some of my yoga workouts too! Yup i am in love!

See you all tomorrow, hope you will join me in the pursuit to great body!

© Hooking Rainbows 11/15/2015. All rights reserved.

Saturday, November 14, 2015

DAY 12-PIYO DRENCH



Workout Stats:
1:41:53 time
690 (polar) 478 (Fitbit) Calories
128 Avg HR
172 Max HR
41:46 In zone

Daily Stats (Fitbit):
54 Resting HR
6,992 Steps
2.94 Miles
2,018 Calories burned
15 Floors
69 Active mins
98.0 Basel temp

Consumed food/calories:
Before workout-
Peanut butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1/2 scoop)/85
Breakfast-
1/2 bagel/135
1 TBSP of peanut butter/95
Morning Snack 1-
1 Cheese stick/60
Morning Snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
Whole made Chicken noodle soup/89
Afternoon snack 1-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2-
3 strips of bacon/132
Dinner-
1/4 cup of Hamburger meat/85
1/4 cup of lettuce/2
2 TBSP of Salsa/10
3 taco shells/150

1,438 total calories/1,200 target calories

Daily water-(9) 32 oz bottles


Cardio warm up:
Plyometric Cardio Circuit (length about 41 mins)

PIYO Drench (Length about 48 mins)

What you need:
Yoga mat
*Shoes-I did this workout without shoes and I felt that i needed more stability for my ankles and knees. Recommendation is to wear shoes.

Warm up (3:58):
Set 1
circle arms and squat
side bend (right) circle arms
circle arms and squat
side bend (Left)
Repeat

Set 2
Chair
pull back lunge (right)
Chair
pull back lunge (left)
Repeat

Do set 1 and set 2 together

Set 3
PIYO cross/round/open (right) step over left
PIYO cross/round/open (left) Step over right
Repeat

Do set 1, set 2 and set 3 together.

Set 4- Fan arms up, fold, half lift, relax, bend (right and left knee/repeat)
Hands to the floor and roll up
Repeat

 Do Set 1, set 2, set 3 and set 4 together. Relax stretch.

Heat (5:46)
Set 1
Plank
Tricep push up (5)
Down dog
crouching down dog

Set 2
Runner lunge (right side)
Runners lunge (left side)
switch/repeat

Set 3
Fan arms up, fold, half lift, Plank, chaturunga, up dog, down dog, step in right left, repeat.

Set 4
Lunge back twice(right leg)
Lunge back twice (left leg)
Repeat
Fan arms up, fold, half lift
Repeat Set 1 without crouching down dog (step in right left)
Repeat

Set 5
Windmill (right)
chair
windmill (left)
Chair
Fan arms up, fold, half lift

Repeat Set 3
Repeat
Repeat Set 4
Repeat
Repeat set 5
Repeat set 3
Repeat set 4
Repeat set 1 without crouching down dog
Repeat set 5

step back right and then left hold
fan up, fold, half lift

Legs (8:11)-You can add ankle weights here to give more resistance

Fan arms up, fold, half lift, plank

Set 1
right leg low lunge
lift and lower
lift left knee
warrior 3/back to right leg low lunge
Switch sides and repeat
Repeat both sides and again and again

Plank, chaturunga, up dog, down dog, step in right left, roll up

Set 2
Right leg running lunge/toe taps, then tap hand on floor and lift, knee lifts, straight leg lift
Right bowlers lunge and tap toe, hand tap, hand tap and knee lift, hand tap and sweep arms
Bowlers lunges on both sides (repeat a few times)
Squats
Switch legs and repeat set 2
Bowlers lunges on both sides (repeat a few times)
Wide squats

Plank & core (5:54)

Set 1
Squat
Scoop abs, walk it out to plank
three Tricep push ups
Walk it back and roll up
Repeat

Set 2
Squat
Scoop abs, walk it out to plank
lift right leg then lower
Lift left leg then lower
three Tricep push ups
Walk it back and roll up
Repeat

Set 3
Scoop abs, walk it out to plank
elbow plank with wide leg stance
alternating arm lifts  (you could do punches as well)
plank
down dog

Set 4
down dog Splits (right leg)
Knee to elbow
leg extend
repeat a few times
Hold down dog splits
down dog
walk it up

Set 5
Scoop abs, walk it out to plank
Right knee to elbow then left knee to elbow
1 Tricep push up
Walk it back up
Chair
Repeat

Repeat Set 3
Repeat Set 4 on Left leg
Down dog
walk feet up to your hands/roll shoulders up

Power (3:27)

Set 1
wide squats
Bowlers lunges (right to left)
Step tap bowlers (right to left)
Arm reach/pull down bowlers (right to left)

 Set 2
Step back lunges with Knee raise and jumps (Right leg) repeat many times
Step back lunges with Knee raise and jumps (Left leg) repeat many times

Set 3
wide squat hand touch
wide squat pulses with hand touch
wide squat pulses with hand touch and jumps
Sumo burpes
Sumo pulses

Beast & Kick Thrusts (2:12)

Set 1
Beast (bent knee down dog) with hand touches (right to left)
right hip to beast to left hip to beast
right hip with leg lift to beast to left hip with leg lift to beast
Tempo (repeat many times)
hold beast
child pose

Flow (13:16)

Set 1
Plank
high lunge or crescent pose (arms lift and lower) (right leg forward)
warrior 2 with arm presses in and out
Right angle down and lift (you can do bounded warrior here)
triangle and circling arms
Repeat multiple times

Set 2
Runners lunge (right leg) with pulses
Sweep leg back
hold and flex abs
side plank with PLYO flips
plank
Repeat multiple times

Set 3
Repeat set 1 and set 2 on right leg multiple times
Down dog hold

Do set 1, set 2 and set 3 on left leg

Stretch & Strength (5:16)

Set 1
Lift right leg in down dog splits
Bend knee
down dog
Lift left leg in down dog splits
bend knee
down dog

Set 2
Plank
Tricep push ups
Pigeon on right leg
Pigeon on Left leg

Set 3
Elbow plank (lift right leg and left leg)
Runners lunge (right leg) -You can do splits here
Runners lunge (left leg) -You can do splits here
Wide plank with wide push ups
walk hands to feet

Straddle stretch
Hands to floor and walk feet in
roll up and roll shoulders back
fan up, fold and half lift, roll up


This workout was one of the best so far in the PIYO line up. I felt challenged and engaged in what was on the screen. I sweated a lot, it is called drenched after all. There were many areas to be challenged in this work out and advanced options as well to push your limits. It definitely gave a great workout and i will keep it on my list of great total body workouts.

Hope you will join me again for workout day 13.

© Hooking Rainbows 11/14/2015. All rights reserved.

Thursday, November 12, 2015

DAY 11-PIYO UPPER BODY


Today is a early day for me...up at the crack of dawn (3 am) to post on my blog, exercise and then off to the dentist after i drop my son off at school. Okay I am awake, lets get started.

Workout stats:
1:33:41 Time
601 (Polar) 375 (Fitbit) Calories
125 Avg HR
176 Max HR
32:49 In zone

Daily stats (Fitbit):
54 Resting Heart rate
7,551 Steps
3.21 Miles
2,044 Calories burned
12 Floors
53 Active mins
98.8 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut butter granola bar/190
Banana/110
After workout-
Chocolate Vega one Shake(1 scoop)/170
Breakfast-
1/2 Bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
1 OZ Nuts/170
Morning Snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
3 Strips of bacon/132
Afternoon Snack 1-
1 cup of Green peppers/30
Afternoon Snack 2-
1/2 apple/58
1 TBSP peanut butter/95
Dinner-
Flour Tortilla/140
3 eggs scrambled/156
1/3 cup of Mexican cheese/110

1,731 Total calories/ 1,200 Calories for target weight loss. Lets put this into perspective, in order for me to reach target weight loss eating 1,731 calories I would need to burn about 1,200 calories (137 x 11=1,507+1,200(burned calories)=2,707-1,000 (deficient)=1,707. However, I like that i am kinda of doing a wave with my calories and not eating the same calorie count daily which helps with weight loss (keeps your body guessing).

Cardio warm up:
Insanity Max Interval Plyo (length about 55 mins)

PIYO Upper Body (18:48)-Wow really short

What you need:
Yoga mat

Full Body Fusion (8:20)-
On all fours, cat and cow (repeat).
Child pose
Tricep push ups (4 times)
Child pose
Plank
walk hands back to feet and roll up
Curl, right left, plank, 2 tricep push ups, walk back, roll up and squat (repeat 2 times).
Elbow plank and pike (repeat 2 times)
Lower on your back and criss cross abs left and right (multiple times).
Resting on back
Roll up from floor and extend forward, scoop abs and back (repeat 3 times).
PIYO pedal (repeat multiple times)

Core & More (7:23)-
Plank
Right side plank holds
PIYO pike and extend up (repeat 3 times)
Plank
Child pose
Left side plank holds
PIYO pike and extend up (repeat 3 times)
Plank
Half boat and v sit
knee tuck Roll back
v sit and knee tuck roll back (repeat)
extended legs and roll back (repeat)
Bent Knee down dog (beast) with hand taps
Cross knee and kicks (repeat)
Plank
Wide push ups (4 times)
child pose

Strength Series (2:54)-
Tricep push ups (repeat 3 times)
child pose
Crouching position holds/Crouching crow push up (two on each side) (repeat again)
Child pose
Tricep push ups (repeat 3 times)
child pose

There was no cool down...I was not very happy with this workout (too short and not enough calorie burn). I liked a lot of the moves it had but, i felt this was more of a total body (abs, arms, core  and legs) workout more so than an only upper body workout. I also didn't feel it got my heart rate up at all...this workout only accounted for 100 calories of the 601 calories I burned on my polar monitor. I think it could have been a better workout if they put a little more effort in it.

Tomorrow i will be doing day 12 PIYO drench. Hope you will join me.

© Hooking Rainbows 11/12/2015. All rights reserved.

Wednesday, November 11, 2015

DAY 10-PIYO BUNS


Workout Stats-
1:42:07 Time
753 (Polar) 508 (Fitbit) Calories
134 Avg HR
175 Max HR
38:43 In zone

Daily Stats(Fitbit)-
56 Resting Heart Rate
9,817 Steps
4.10 Miles
2,316 Calories burned
17 Floors
73 Active mins
98.0 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1 scoop)/170
Breakfast-
1/2 bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
Cheese stick/60
Morning Snack 2-
1 cup of Greek yogurt 0%/140 
Lunch-
1 scrambled egg/78
3 bacon strips/132
Afternoon snack 1-
1/2 of an orange/31
Afternoon snack 2-
1 cup of celery/7
1 cup of carrots/52
Dinner-
1 cup of steak strips/251
1 cup of corn/133

1,584 Total calories/1,260 Target calories for weight loss. Even though I didn't meet target calories I was hungry before i went to bed which means either i need to eat more or have a small snack after dinner/before bed. I never eat past 8 pm so, i just went to bed hungry-not a problem that can't be fixed.

Adding in daily water consumed for accountability-
(8) 32 oz bottles

For water during workouts i drink about (1) 32 oz bottle every 1/2 hour-usually around 4 bottles if i am close to a 2 hour workout. Then i drink 4 or more additional bottles through out the day to keep hydrated.

Cardio Warm up:
Insanity Max Interval Circuit (length about 1hr)

PIYO Buns (Length 28:20)

What you need:
Shoes-For balance
Mat-optional
Ankle weights-optional
Light to medium weights (or bands)-optional
Sliders-optional
These were not included on the PIYO equipment list but, some of them will help increase the intensity of the workout/provide extra support for your body.

Warm up (3:50):
Set 1 circle arms and squat
side bend (right)
circle arms and squat
side bend (Left)
Repeat

Set 2 pull back lunge (right)
pull back lunge (left)
Repeat a few times

Do set 1 and set 2 together

Set 3 PIYO cross/round/open (right)
set over left
PIYO cross/round/open (left)
Set over right
Repeat

Do set 1, set 2 and set 3 together.

Set 4- Fan arms up, fold, half lift, relax, bend (right and left knee/repeat)

Do Set 1, set 2, set 3 and set 4 together.

Relax stretch.

Squats & Sumos (8:19)-Note you can add weights or bands in on the squats and pulses to add more resistance:

Set 1 narrow squat (repeat a few times)
narrow squat holds (repeat a few times)
pulse and step back with (right-repeat)
Step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-Note on this you can use sliders which might attack the muscles more.
Squat, tap, in, reach (repeat)
repeat set 1 (on left side)

Set 2 wide squat (repeat a few times)
wide squat holds (repeat a few times)
pulse and step back with (right-repeat)
step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-You can use sliders here as well
wide burpe plank jumping jack (repeat)
repeat set 2 (on left side)

Set 3 extra wide squat (repeat a few times)
extra wide squat holds (repeat a few times)
pulse and step back with (right-repeat)
*Step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-You can use sliders here.
wide burpe plank jumping jack (repeat)
Repeat set 2 (on left side-Add bowlers lunges right/left in before * on repeat)

Fold and hold. Bend right/left Knee (repeat)

Lunges & Bolwers (4:52)-You can add ankle weights here to add more resistance

Set 1 lunge back with left leg and pull knee back to front (tap or balance-repeat a few times)
bowlers lunge right with left leg and pull knee back to left side (tap or balance-repeat a few times)
repeat on left side
T lunges with left leg (repeat a few times)
bowlers with left leg knee lifts and then regular bowlers (repeat a few times)
wide squat (repeat)
do set 1 on right side

Last Blast (7:37)-This is where you might need a mat

Set 1 on all fours
right leg back, side, back, knee in (repeat a few times-you can add in ankle weight for more resistance)
right leg circles (repeat a few times)
right leg taps (repeat a few times)
elbows leg lifts/tuck (repeat a few times)
elbow plank
Lift right leg and toe tap (repeat a few times)
Pigeon
Figure 4 bridge/lift on right side/wide (repeat a few times)
pull knees to chest and circle, roll up.
Repeat on left leg


Cool Down (3:05):

right leg stretch/Left leg stretch
both leg stretch
both leg wide stretch
Wide leg side bends (right and left)
Butterfly stretch
Round and sit up tall

I really liked this one and that it had lots of room for modification. Yay, leg days!

Tomorrow i will be doing PIYO define upper body. I hope you will join me.

© Hooking Rainbows 11/11/2015. All rights reserved.

Tuesday, November 10, 2015

DAY 9-BEAST TEMPO BACK & BIS




Workout stats:
1:31:44 Time
603 (Polar) 356 (Fitbit)Calories
127 Avg HR
181 Max HR
24:36 In zone

Daily stats (Fitbit):
57 Resting Heart Rate
9,345 Steps
3.9 Miles 
2,152 Calories Burned 
19 Floors
39 Active Mins
98.1 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake (1 scoop)/170
Breakfast-
1/2 bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
Cheese stick/60
Morning Snack 2-
1 cup of Greek Yogurt 0%/140
Lunch-
1 Hard boiled egg/78
1/2 cup of strawberries/24
Afternoon Snack 1-
1 cup of Green peppers/30
Afternoon Snack 2-
1 cup of Celery/7
1 cup of carrots/52
Dinner-
1 cup of chicken/ 231
1 cup of mixed veggies/118

1,440 Total calories/1200 calories Target for weight loss (If i bump up workout calorie burn then i should be where i need to be-I can still work on the type of food/calorie intake just a tad).

On another note, first day of my Clomid pills again (this is the third time I have taken them). Here hoping this will be the month if not I get to increase my dosing again for next month. Yay, the emotional roller coaster begins.

Cardio warm up:
Insanity Max 30-Max out sweat (length about 33 mins with cool down)

Beast Temp Back & Bis (Length about 49 mins)-

What you need:
Bench or stability ball
Chin up bar (Chair or pull up assistance band-Optional)
Weights (light to medium weight as these are slow reps)
EZ curl Bar with weighted plates (optional)

Warm up (2:00):
Slow jog, arm circles, plank walks/holds, weighted dead lifts, weighted bend over rows, weighted reverse flys, fast jog.   

Here are my workout sheets:



This time I added 3 pound ankle weights to the pull ups-To make this harder you can do sets for each type of pull up (add or reducing ankle weights). For example, Pull ups (10 reps (2 pound ankle weights), 10 reps (3 pound ankle weights) & 8 reps (no ankle weights or increase ankle weights), Chin ups (same), Wide grip pull ups (same)& tricep pull ups (same). On the all angle bicep single set I think this could have been actually three different single sets. They had wide grip bicep curls for 15 reps, Close grip for 12 reps and reverse grip for 8 reps. What i did was three sets of each type (15 reps (8 pound weight), 12 reps (10 pound weight) and 8 reps (12 pound weight). This workout they had a lot of hanging crunches which are really great on the abs. The hanging abs were definitely my favorite parts of the workout. 

Cool down (1:44):
Arm pull side bends, lat stretch and tricep extension stretch.

I also did some additional quick stretches to fully cool down.

Tomorrow I will be doing PIYO Buns. Hope you will join me.

© Hooking Rainbows 11/10/2015. All rights reserved.

Monday, November 9, 2015

DAY 8-PIYO CORE



Beginning weight: 137

Workout Stats: 
1:30:26 Time
775 (Polar) 436 (Fitbit) Calories
145 Avg HR
184 Max HR
26:44 In Zone

Daily Stats:
57 Resting Heart Rate
9,386 Steps
3.95 Miles
2,169 Calories Burned
21 Floors
59 Active mins
98.4 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Granola bar/190
Banana/110
After workout-
Chocolate Vega one shake/170
Breakfast-
1/2 Bagel/135
1 Tbsp of peanut butter/95
Morning Snack-
Cheese Stick/60
Morning Snack 2-
1 cup of Greek Yogurt 0% /140
1/2 cup Strawberries/24
Lunch-
3 Eggs scrambled/156
2 Tbsps Salsa/10
Afternoon Snack-
1 cup Green peppers/30
Afternoon Snack 2-
1 cup of celery sticks/7
1 cup of carrot sticks/52
2 Tbsps of Peanut butter/190
Dinner- 
1 cup of spaghetti noodles/221
1/2 cup of spaghetti sauce/100
1/4 cup of Chicken/55

1745 Total calories (So i need to cut some calories here but, there is definitely room for modification). I will get it next time.

Here is the calculation from 21 fix for calories i should have eaten:
A. Your current weight (137) X 11=(1,507) Your caloric baseline
B. Your caloric baseline (1,507)+775 (Polar calories burned in my workouts)=(2,282) Your caloric needs
C. Your caloric needs (2,285)-(1,000) My calorie deficient= Your target calories for weight loss (1,282)

Remember never go under 1,200 calories it is not good for your body. Although this low number may not work if you have a lot of muscle mass so, it is possible you may need to increase calories by 50 till you see a weight loss. Also note if you feel hungry at night before you go to bed you didn't eat enough that day. Most important thing is don't starve yourself (also eat a healthy diet with smaller portions) as it has the worst affect on your body-It goes into survival mode and will not let you loose weight no matter how much you cut calories and exercise.

Cardio Warm up:
Insanity Max out 30 & Insanity Max out 15 (about 47 mins with cool down)

PIYO Core (length about 30 mins)

What you need:
Yoga mat
Shoes

Warm up (3:05):
Roll down/scoop abs/Roll back up
All fours, cat and dog
Tuck knee and extend leg (right and left)
Crouching down dog to down dog (down and up)
Down dog/walk feet to your hands

Standing Core (4:25) :My arms were like jelly on this
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up do other side
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up

Prone Exercises (6:35):
Plank
Down dog
Right leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Down dog
Left leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Plank
Right Side plank, reach and lower, PIYO pike
Plank
Child pose
Plank
Left Side plank, reach and lower, PIYO pike
Plank
Child pose

Supine & Side Plank (8:24):
Criss cross crunches, holds, hold and reach
Criss cross arm reach
knees in to chest
On your back roll ups
Right side plank, reach and lower
Roll back
Criss cross crunches, holds, hold and reach, PIYO Pike
Criss cross arm reach
On your back roll ups
Left side plank, reach and lower, PIYO Pike
Roll back
Knees into chest and roll up

PIYO Pedel & Punter (4:07)
Knee pull pedels, quicker
Roll back and knees up and get up
Side plank left, knee bends and pull in, kick and reach
Child pose
Side plank Right, knee bends and pull in, kick and reach
Child pose

Cool down (3:03):
all fours, cat and dog.
Should tread the needle on right and left shoulders
Roll back and roll up
Butterfly stretch

Did some quick extra stretching

Tomorrow i will be doing Beast-Tempo Back and Bis. Hope you will join me.

© Hooking Rainbows 11/09/2015. All rights reserved.


Sunday, November 8, 2015

DAY 7-BEAST TEMPO CHEST & TRIS



It is the last day of this week so, the results are in....Drum roll....I lost 1 pound. Not too shabby as the recommended normal weight loss is 1 to 2 pounds a week, although I have lost more than that in a week before. I took pictures and noticed a few things, this trying to get pregnant is not helping my belly fat (I am getting lower mommy tummy again but, at least my abs are starting to shape)-It really is the stress and what I am eating. I have decided that I will include what I am eating plus how many calories I am consuming in my posts. This will 1) hold me accountable and 2 ) help me understand where i need to modify my diet to get results. I was doing this before i took my two weeks off, i guess it is time to get back to it....not that it is bad to have a cookie or fast food every once in a while just not every day or every week (Also not good for trying to get pregnant either). I also decided that i need to change up my daily cardio since I have been sick. I have all this junk in my lungs so need to somehow get it to vacate-extreme cardio is usually what helps me with that. I will still run cause i love running but, i am going to add some Insanity/extreme workouts to the mix this week. I will go back to running the next week to see the difference and to slow down a bit before ovulation time. Abs too to attack that lower mommy tummy...


Workout Stats:
1:56:58 Time
754 (polar) 507 (Fitbit) Calories (As you see the Fitbit has a lower calorie count-this due to it not being really accurate if you do workouts that don't include mostly running).
126 Avg HR
186 Max HR (my maximum heart rate for my age is 189-This means if i go over this number i shouldn't stay in it for very long)
26:37 In zone



Daily Stats (I also charged my Fitbit, this always screws the numbers-wish there was a better way to charge it or not have to charge it):
57 Resting Heart Rate
7,982 Steps
3.45 Miles
2,025 Calories burned
7 floors
67 Active mins
98.5 Basel temp

                                                                                                                                       
Cardio warm up:

I did Insanity Max 30-Cardio challenge (it is about 33 mins)

Beast Tempo Chest & Tris (about 53 mins)

What you need:
Bench or Stability ball
Weights (light to medium since you will be doing slow reps)
EZ curl bar (optional)
Chair
Mat (was not included on the list but, I used this to do the ab exercises)

Warm up (2:34):
Jog, arm circles, cuff rotations, plank walks, close grip push ups (or tricep push ups), normal push ups, wide push ups, Jog.

My workout stats:



Cool Down (1:52):
Chest stretch, Tricep stretch, and interlocked chest stretch.


Cardio cool down:
I did 1 mile of easy walking (about 4 to 5 speed) and stretching out my legs on the treadmill (about 10 mins).

Tomorrow I hope you will join me for PIYO core!

© Hooking Rainbows 11/08/2015. All rights reserved.

POKEBALL SCARF


POKEBALL SCARF-

Skill level: Easy

Hook Size: J Hook 6mm

Abbreviations:
CH-Chain
St(s)-Stiches
Sl Sl-Slip Stitch
HDC-Half Double Crochet
HDC2TOG-Half Double Crochet two together
DC-Double Crochet
DC2TOG-Double Crochet two together


What you need:
Scissors
Needle to weave in ends
White Yarn-Color A
Red Yarn-Color B
Black yarn-Color C

Gauge: CH 12, turn. DC in the third ch from the hook and in each remaining ch spaces.) ***Note: Stop at the 5th Dc row- measure, 3 inches (width) by 3 inch (height)*** If measurements are more, use a smaller hook. If measurements are less, use a larger hook. 

SCARF (Make 1)-

Foundation: With color A CH 252, Turn

Row 1) DC in the third CH from the hook and in each St(s) across, turn CH 2.(250)

Row 2-4) DC in each St(s) across, turn CH 2 (last row attach new color (C) before CH 2) (250)

Row 5-8) DC in each St(s) across, turn CH 2 (last row attach new color (B) before CH 2) (250)

Row 9-12) DC in each St(s) across, turn CH 2  (250)

POKEBALL (Make 2)-

Foundation: With color A CH 2, 6 SC in the second CH from the hook. (6)

Round 1) 2 SC in each St(s) around, Sl St bring in Color C on the hook (Fasten off color A), CH 2 (12)

Row 1) 2 HDC in the same St(s) as the Sl St, * HDC in the next St(s), 2 HDC in the next St(s)-Repeat from * one time. CH 6 and turn.

Row 2) HDC in the third CH from the hook and in the next three St(s)

Row 3) 2 HDC in the next St(s), * HDC in the next St(s) and 2 HDC in the next St(s)-Repeat from * Twice but skip the last 2 HDC leaving on St(s) unworked. CH 6 and Turn.

Row 4) HDC in the third CH from the hook and in the next three St(s) and 2 HDC in the unworked St(s) from row 3 then Sl St to the next St(s). Fasten off.

Row 5) Fasten on Color A on to one side of the wings, SC across. CH 2 turn. (18)

Row 6)  HDC in the second CH from the hook and in the next two St(s). HDC2TOG, HDC in the next six St(s), HDC2TOG, HDC in the next four St(s). CH 2 and turn (16)

Row 7) DC in the second CH from the hook and in the next St(s), DC2TOG, * 2 DC in the next St(s) and 1 DC in the next St(s)-Repeat twice not completing last DC instead DC2TOG, DC in the next four St(s). CH 2 and Turn.

Row 8) DC in the second CH from the hook and across. Sl St to first row of Color A (Row 5) then fasten off.

Row 9) Repeat from Row 5 to Row 8 with color B on other side of the wings (make sure you attach it to the right side of the yarn).

Round 1) Sl Sl with color C to the side not Sl St  for color A to wing, CH 1, SC and 2 SC around to edge of color B and Sl St to wing, CH 1, SC and 2 SC around to beginning of round 1.

Round 2) SC around, Sl St to the beginning of round 2. Fasten off.

Attach Pokeballs to either end of scarf, weave in ends.




© Hooking Rainbows 11/08/2015. All rights reserved.

Saturday, November 7, 2015

LADY RAINCORN SCARF


LADY RAINCORN SCARF-

Skill level: Easy

Hook Size: J Hook 6mm

Abbreviations:
CH-Chain
St(s)-Stitch(s)
SC-Single Crochet
HDC-Half Double Crochet
DC-Double Crochet
SC2TOG -Single Crochet 2 together

What you need:
Scissors
Needle to weave in ends
Red Yarn-Color A
Yellow Yarn-Color B
Green Yarn-Color C
Blue Yarn-Color D
Purple Yarn-Color E
Dark Pink Yarn-Color F
Light Pink Yarn-Color G
White Yarn-Color H
Black Yarn-Color I
Dark Yellow Yarn-Color J

Gauge: CH 12, turn. DC in the third ch from the hook and in each remaining ch spaces.) ***Note: Stop at the 5th Dc row- measure, 3 inches (width) by 3 inch (height)*** If measurements are more, use a smaller hook. If measurements are less, use a larger hook.

SCARF (Make 1)

Foundation: with color A CH 252, turn.

Row 1) DC in the third CH from the hook and in each St(s) across, turn CH 2 (250)

Row 2) DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 3-4) With color B DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 5-6) With color C DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 7-8) With color D DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 9-10) With color E DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 11-12) With color F DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250) Fasten off and weave in ends.

HEAD (Make 1)

Foundation: With color G CH 2 and SC 6 times into second chain from the hook (pull magic circle tight). CH 2 turn (6)

Row 1) 2 HDC in each St(s) across, CH 2 turn (12)

Row 2) 2 HDC in first St(s) from hook and 1 HDC in the next St(s) across, CH 2 turn (18)

Row 3) 2 DC in first St(s) from the hook and 1 DC in the next two St(s) across, CH 2 turn (24)

Row 4) 2 DC in first St(s) from the hook and 1 DC in the next three St(s) across, CH 8 turn (30)

Row 5) DC into the third chain from the hook, DC across, Sl St to original piece CH 2 ((7)-2 CH skipped in row 4 counts as one CH)

Row 6) Sl St to original pieces again, turn and DC across,  CH 2 turn (7)

Row 7) DC in second CH from hook across, Sl St to original piece CH 2 (7)

Row 8 -11) Repeat row 6 & 7 three times.


LEGS (Make 4)

Foundation: With color A Ch 6, turn Ch 2

Row 1) DC in the second CH from the hook and in each remaining CH spaces, turn CH 2 (5)

Row 2)  DC in each St(s) across, turn CH 2 (5)

Row 3-4) With color F, DC in each St(s) across, turn CH 2 (5)

Row 5) With color C, Dc in the second CH from the hook and in each remaining St(s) spaces, turn CH 2 (4)

Row 6) DC in each St(s) across, turn CH 1 and Sl St to beginning of Row 6. Fasten off-use to fasten to scarf.


HORN (Make 1)

Foundation: With color H CH 7, turn

Row 1-2) SC into the second CH from the hook and each remaining CH spaces. CH 1 and turn (6) (5)

Row 3) SC2TOG and SC in the next three St(s), CH 1 and turn (4)

Row 4) SC2TOG and SC in the next two St(s), CH 1 and turn (3)

Row 5) SC2TOG and SC in the next St, CH 1 and turn (2)

Row 5) SC2TOG, CH 1 and turn and Sl Sl (1)

EYE (Make 1)

Foundation: With color H CH 2, turn

Round 1) 6 SC in the second CH from hook (6)

Round 2) 2 SC in each St(s) around (12)

Round 3) With color I,  CH 2 and HDC in the next 6 St(s) and Sl St in the remaining 6 S(s)

2 HDC in the next 6 St(s) and SC in the next 6 sl st spaces, sl st and fasten off.


MOUTH (Make 1)

Foundation: With Color I CH 10, turn

Row 1) Sc in the second CH from hook and in each of the next three St(s), Sl St to the next St and SC across. (9) Fasten off.

TAIL (Make 1)

Cut 8 to 10 strings about 10 inches long and tie to middle of one end of scarf.

Attach horn, head, eye and mouth to the other end of the scarf (make sure color F is the top of the scarf). Attach legs to both ends.

MAIN (Make 1)

Foundation: With Color J Sl St to head and scarf, SC in the next 30 St(s), CH 1 and turn (30)

Row 1) SC across and Sl St to horn, Ch 1 and Sl St to horn again, turn (30)

Row 2) SC in the next 25 St(s) and fasten off (25).



© Hooking Rainbows 11/07/2015. All rights reserved.

DAY 6-PIYO SWEAT



Workout stats:
1:50:46 Time
600 (Polar) 636 (Fitbit)Calories
116 Avg HR
159 Max HR
41:11 In zone

Daily stats:
59 Resting heart rate
12,970 steps
6.21 miles
2,232 calories burned
7 floors
67 Active mins
98.3 Basel temp

Running warm up:
1 mile 5 speed
1 mile 6 speed
1 mile 5 speed
1 mile 6 speed
.5 mile reduce .5 speed every .10 of a mile

PIYO-Sweat (length about 38 mins)

What you need:
Workout shoes (They are in bare feet during the video however, if you want more balance, remove possible twisted ankle and knee issues then shoes are for you).
Yoga Mat
Chair (for modification)

This workout was yet again a yoga workout. This one included more strength poses and more flow cardio yoga which is what brought on the sweat as the title so plainly announces.

Warm up (4:38)

Set 1*circle arms and squat
Side bend arm reach to the left
circle arms and squat
Side bend arms reach to the right
Repeat from * on Set 1

Set 2 *Chair and lunge back with right foot
Chair and lunge back  with left foot
Repeat from *on Set 2

Do set 1 and Set 2 together-Set 1 do one time through and Set 2 twice through.

Set 3* PIYO cross and round/open to the right
step cross to the left
PIYO cross and round/open to the left
Step cross to the right
Repeat from * on Set 3 three times

Do Set 1, Set 2 and Set 3 together-Set 1 do one time through, Set 2 twice through and set 3 two times through.

Set 4 *Fan arms up to the sky and fold
half lift and relax
bend right and left knee then right and left again
Repeat from * on set 4

Do Set 1, Set 2, Set 3 and set 4 together-Set 1 do one time through, Set 2 twice through, set 3 two times through and set 4 one time through.

Heat Phase (5:52)

Set 5 *Fan arms up and fold
Half lift
Plank, chaturanga, up dog to knee/plank tricep push up (do 4 tricep push ups)
Down dog and bent knee down dog
**Runners lunge right foot and switch legs
Repeat from **
Step up (right/left)
Repeat from * of Set 5 (Note they did not do runners lunge on the second run though of this but, to make it more challenging you can add the lunges in the routine)

Set 6  Lunge back right leg five times
Lunge back left leg five times
*Arms fan up, fold and half lift
Plank and two tricep push ups
Down dog
Step in (right/left)
Repeat from * on set 6

Set 7 Arm windmill right arm to floor and left to sky
Chair twice
Arm windmill Left arm to floor and right to sky
Chair twice
*Arms fan up, fold and half lift
Plank, Chaturanga, up dog,  (Make it more challenging -add one or two tricep push ups here)
Down dog
Step in (right/left)
Repeat from * on set 7

Set 8 *Lunge back right leg twice
Lunge back left leg twice
Repeat from * Set 8
**Arms fan up, fold and half lift
Plank, Two tricep push ups
Down dog
Step in (right/left)
Repeat from ** on set 8

Set 9 Arm windmill right arm to floor and left to sky pulse twice
Chair twice
Arm windmill Left arm to floor and right to sky pulse twice
Chair twice
Squat

Lower body Phase (10:51)

Set 10 Runner lunge right forward leg pulse with knee lift/tap
Repeat  from* of set 10 three times
**right leg Warrior 3 pulse
right leg forward high lunge/low lunge pulse
Repeat from ** of set 10 three times
Repeat from * & ** of set 10
Setup up (right/left)


Set 11 ** Right leg three point balance with crunch/pulse
*Lunge to the left, runners balance on right foot
Repeat from * of set 11
Repeat from ** & * of set 11

Set 12* Step over to left and bowlers lunge, step over to right and bowlers lunge
Repeat from * of set 12 eight times
Squat

Repeat set 10, Set 11 and set 12 for left leg.

Plank & Core Phase (5:54)

Set 13 Arms fan up, fold and half lift
Plank, chaturanga, up dog (Challenge-add one to two tricep push ups here)
Down dog
walk hands back to feet and roll up
*Scoop abs and walk out to plank, lift right leg and then left leg
Triceps push up
Walk hands back to feet, roll up and squat
Repeat from * of set 13

Set 14 Scoop abs and walk out to plank lift right leg to split and ankle tap
knee to elbow and extend leg out, lift to split
pulse leg to sky
down dog and bent knee down dog
Crouching push up
Down dog and child pose
roll up

Repeat from * from set 13 twice
Repeat set 14 with the left leg up to child pose

Power Phase (4:01)

Set 15 Plank
runners lunge right, sumo squat pulse
*Tap and lift
up on calf muscles
Up and down/reach and tap
Burpe into squat (they do have a modification for this one Plyo box lunge)
Sumo squat pulse
Repeat from * for set 15
Squat

Stretch and Strength Phase (5:24)

Set 16 Arms fan up, fold and half lift
Plank and pigeon stretch (right leg)
Slow tricep push up
Pigeon stretch(left leg)
Slow tricep push up
*walk hand back to feet
feet wide and stretch to the right leg
Walk hands back out to plank
wide push ups
Repeat from * for set 16 (other leg and Tricep/wide leg push up)

Set 17 *Runners right leg stretch
Wide push ups
Repeat from * for set 17 (other leg)
Child pose


Yay, that was a long one. I did like the pace of this one and constant flow. I love yoga that includes strength and cardio flow, it definitely make you sweat.

Tomorrow I will be doing Beast Tempo chest and Tris. I hope you will join me.

Here is a being silly after workout selfie:

© Hooking Rainbows 11/06/2015. All rights reserved.

Friday, November 6, 2015

DAY 5-BEAST BUILD SHOULDERS



Workout stats:
1:52:03 Time
675 (Polar) 698 (Fitbit) Calories
121 Avg HR
180 Max HR
37:48 In zone

Daily Stats:
58 Resting heart rate
13,441 Steps
6.54 Miles
2,256 Calories burned
10 Floors
56 Active mins
98.5 Basel Temp

Running warm up
Speed 5.0 for 1 min
Speed 5.5 at 2 incline for .1 of a mile
Speed 5.6 at 3 incline for .1 of a mile
Speed 5.7 at 4 incline for .1 of a mile
Speed 5.8 at 5 incline for .1 of a mile
Speed 5.9 at 6 incline for .1 of a mile
Speed 6.0 at 0 incline for .5 of a mile
Speed 6.1 at 1 incline for .1 of a mile
Speed 6.2 at 2 incline for .1 of a mile
Speed 6.3 at 3 incline for .1 of a mile
Speed 6.4 at 4 incline for .1 of a mile
Speed 6.5 at 5 incline for .1 of a mile
Speed 6.5 at 0 incline for .5 of a mile
Speed 6.6 at 1 incline for .1 of a mile
Speed 6.7 at 2 incline for .1 of a mile
Speed 6.8 at 3 incline for .1 of a mile
Speed 6.9 at 2 Incline for .1 of a mile
Speed 7.0 at 0 incline for .5 of a mile
Speed 7.1 at 0 Incline for .1 of a mile
Speed 7.2 at 0 incline for .1 of a mile
Speed 7.3 at 0 incline for .1 of a mile
Speed 7.4 at 0 incline for .1 of a mile
Speed 7.5 at 0 incline for .1 of a mile
Reduce speed by .5 every .1 of a mile for cool down


Beast Build shoulders (Length about 39 mins)

What you need:
Bench or Stability ball
EZ curl bar with weighted plates (to me this just got in the way of the workout, it took too long to change the weights on the bar-I recommend just using regular weights)
Weights (I recommend light to medium for this one)
Mat-This was not included in their list but, if you are doing the Tuck and rolls at the end on the floor then you need a mat so you don't hurt your back.


Warm up (3:27)
light Jog, Arm circles, light weighted front raises, light weighted v shape front raises, light weighted side lateral raises, light weighted shoulder press, light weighted upright rows, light weighted reverse flys & light jog.

Workout stats:



Cool down (44 secs)
Side arm bends, interlock overhead stretch and under arrest elbow pull back (I am making these name up as i go along-they didn't really give names for these exercise)

My two gripes about this workout were:
1) There were two many slow downs due to weight changes on their EZ curl bars-I felt it interrupted the flow.
2: The dumbbell scrap trap exercise did not work really well with a stability ball. So if you are working with limited equipment then this might cause a problem.

You definitely need to remember to breath through the workout. I have a issue where my should pops every time i do shoulder exercise. It doesn't hurt per say but, it definitely feels weird so, if i am doing heavy weight i have to be mindful to remember to breath and listen to my body. I loved the Tuck and rolls at the end, anything with abs i am game.Overall not a bad workout, my calorie burn was pretty good as well.

Tomorrow I will be hitting some more PIYO exercise with PIYO-Sweat. Hope you will join me.

© Hooking Rainbows 11/06/2015. All rights reserved.

Thursday, November 5, 2015

DAY 4-PIYO DEFINE: LOWER BODY





Workout stats (I wear two heart rate monitors-Fitbit and Polar):
1:41:58 Time
486 calories (Polar) 563 calories (Fitbit) (When I am about to get my monthly friend my Polar has lower calories burned, where as, my Fitbit has higher numbers. I will start including both so, you can see the difference)
Avg HR 110
Max HR 169
In zone 26:05

Daily stats:
60 resting heart rate (As you can see it has reduced by 1 which means only one thing-Not pregnant this month-Low and behold monthly friend this morning)
13,280 steps
6.34 miles
2,187 calories burned
12 floors
66 active mins
98.2 Basel temp (yesterday it was 98.8 so, it dipped)-I am going to start adding this one to keep track (Day 1)

Warm up run (4.5 miles):
1 mile 5.0 speed
1 mile 5.5 speed
1 mile 6.0 speed
.5 mile 6.5 speed
.5 mile 7.0 speed
.5 mile reduce speed by .5 every .10 of a mile


PIYO-Define: Lower body (22 mins length)

What you need:
Yoga mat
Chair (you only need this for modification)
Yoga block(s)-This was not on the equipment needed list but, for a few of the moves in the balance series you might need one or two for modification.

This was basically a yoga workout, not really defining lower body alone-More like a good stretch for all muscles. Stretching can help define muscles more efficiently as it lengthens and leans out the muscle structure however, one thing to remember your not going to sweating buckets.

Here were the phases:
warm up & Heat Building series
Circle arms, bend knee squat, side bends
PIYO cross (round, open and side step)
fan down and fold in half, half lift
alternating bent calf raise, repeat and roll up

Fan up and fold
Plank, hold, tricep push up on knees
Down dog
*Step right and left and roll up
fold in half, plank, chaturanga, tricep push up and down dog
Repeat from *
High lunge right (lower and lift with arms)
low lunge
down dog
High lunge left(lower and lift with arms)
low lunge
Plank, down dog

Warrior series
warrior 1, lift and lower
warrior 2, lift and lower
triangle, circle arm
low lunge
repeat same side
down dog (child pose if needed)
do opposite side (they only did this side once which I thought was weird, I thought i missed something. I think it was a screw up that they didn't catch in editing) I recommend stopping the workout and doing this side twice-you need to have a balance on both sides.

Balance series
Pyramid
warrior 3
half moon
Three point, crow crunches times 3
Repeat on other side

Down dog series

Fan arms, half bend, plank
Chaturanga, up dog (if you want to make it more challenging you can add a tricep push up in here)
*Down dog
Raise right leg, split flex foot (open hip-point toe)
Pigeon
Repeat one more time on right leg
Repeat from *to opposite leg twice
down dog
child pose

This was a good stretch but, I was expecting more of a strength workout then a stretch workout. However, i see what they were trying to do, basically leaning out the muscles to define them more which is definitely in the name. It also didn't burn a ton of calories but, it helps to build the muscle correctly instead of them being overly bulky.

Tomorrow I will be doing day 5 of the Beast/PIYO hybrid-Beast: build shoulders.


© Hooking Rainbows 11/05/2015. All rights reserved.

Wednesday, November 4, 2015

DAY 3-BEAST BUILD BACK AND BIS


Day 3 of Beast/PIYO hybrid, Beast-Build Back/Bis. I loved this one for the pull ups alone. Pull ups are by far my favorite workout. Pull ups can be challenging at first so, i will share how I built up my muscles to be able to do the pull ups as i do now. I currently use ankle weights 2 pounds on each ankle to increase my body weight...I plan on increasing as i go alone.

Here are my workout stats:
time: 2:00:03
Calories: 713
Avg HR: 121
Max HR: 182
In zone: 52:19

Overall for the day (These number are not all accurate since I had to charge my Fitbit):
61 resting heart rate
9,679 steps
4.58 miles
1,916 calories burned
3 floors
43 active mins

How i started to train for pull ups:

At first i didn't have a pull up bar so, i used a door attachment with pull down bands for a few months. I kept increasing my weight resistance and reps over a course of 6 months till i got to the black band which is extra heavy (about 16-20 lbs). At that point i needed more so, i bought a pull up bar. When i first tried it, I couldn't pull myself up or do even one pull up. To keep advancing i used a chair (you can use an assistance band too) to help me due the pull ups, increasing reps as i got stronger. I was able to pull myself up without assistance after a few months to do a few at time. I increased reps till i decided to add ankle weights for more weight resistance.    


                      My warm up:
2 mins 3 speed at 0% incline
2 mins 3.3 speed at 3% incline
2 mins 3.6 speed at 5% incline
2 mins 4.0 speed at 8% incline
2 mins 4.5 speed at 8% incline
2 mins 5.0 speed at 10% incline
2 mins 5.5 speed at 12% incline
2 mins 5.5 speed at 14% incline
2 mins 5.6 speed at 15% incline
.50 of a mile at 6 speed and 0% incline
.50 of a mile at 6 speed and 2% incline
.50 of a mile at 6.5 speed and 0% incline
.50 of mile at 6.5 speed and 2% incline
slowly decrease speed by .5 every .05 of a mile

Beast-Build Back/Bis (Length about 50 mins)

Here is what you need:
Bench or stability ball, Pull up bar or bands with door attachment, weights (light, medium and heavy) and EZ curl bar w/weighted plates (optional, instruction without).

Warm up (2:43)-Light jog, Arm circles, plank walks/holds, dead lifts with light weights, bend over rows, reverse flys and light jog. 

My workout stats below:













Cool down- (1:38) pull arm side bends, Lat stretches and biceps stretches.

I also did a quick 10 min stretch for all my other muscles cause my legs were like jelly from the day before. This workout was pretty fun. It really got my heart pumping doing the pull ups.

Tomorrow will be my first PIYO workout so, I hope you will all join me.


© Hooking Rainbows 11/04/2015. All rights reserved.