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.

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.

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.

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.

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.