Day 5- It’s Friday!!!

drink of the day! well the week really! H2O with one scoop of green tea matcha. just like getting green tea and only 82 cents :)

drink of the day! well the week really! H2O with one scoop of green tea matcha. just like getting green tea and only 82 cents 🙂

Cheap and Healthy: 82¢

Don’t let the weekend slow you down…

a lot of people use the weekend as a chance to relax. Well duh i’m going to relax but if you are doing some sort of diet or exercise don’t stop just because its the weekend.

In fact, if you continue to drive through the weekend with something that challenges you, your body will start to crave it like it craves sweets and wine 🙂

But we aren’t at the weekend yet so I’m going to focus on day 5!!! This friday is a fun friday! and spooky…

#fitness #healthy #workout #fitness

WOD

weeks workouts are posted here if i don’t post them. And if you want to learn more about crossfit and where it began you can go here.

Friday Metabolic fitness/mental toughness

1.20x PVC pass thrus, Invisible Fran (21-15-9 w PVC), Lax ball around scapula (1” per side), lax ball on lats, psoas, pecs, barbell on shoulder 10-15 resp/side, ham mob PRN

12 burpees AFAP

2” rest

2. 1 min ME thrusters 96/65

THEN

AMRAP 9

10 pullups
10 power cleans 95/65
10 burpees

*Score is total reps

3. 4” each side couch stretch

your blogger

Happy Friday! its no make-up Friday for me and Day of my 100 day challenge! hope your on this journey with me! you can change things up but find good ideas from ME!

Happy Friday! its no make-up Friday for me and Day 5 of my 100 day challenge! hope your on this journey with me! you can change things up but find good ideas from ME!

P.S I love pinterest so yeah this is mine here.

 

I haven’t chosen a Halloween costume!!

Need help!

 

Thanks to Lauren Conrad I found some healthy treats for Halloween!

Healthy Halloween Treats

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4 is for More!

 

A funeral for my fat. lol

  • Today I’m going to focus on Fitness and Diet. I am going to post my Crossfit workout but for those of you that can not do crossfit, I’m also going to post my cardio workout and other strength training you can do from you home:

WOD: here 

Thursday Kettle bell snatch efficiency/core endurance/core strength and coordination

1. 5min easy pace AMRAP: 1x Russian swing, kb high pull, kb snatch (one handed, switch hands after each rep), lax ball on lats, tris, pecs, hip opener x2, tspine mob on wall 30 reps

2. 5” KB snatch test 53/35 (divide reps evenly between arms)

Rest 3 “

ME Plank hold

(time stops when any part of the body besides the hands and feet touches the ground or butt is placed over the head and shoulders)

Rest 3”

10” to find 3RM OHS from floor

**C: ME UB muscle ups

Cardio:

Two miles!

In these two miles, if you are at a track sprint the straights and walk the curves.

If you do not have access to a track,

  • sprint for 15 seconds and walk for 30.
  • 8 rounds then have a big rest. approx 3 mins.

FOOD:

Zucchini Ribbon Salad

Full instruction on this dish can be found here. But this is so yummy!!!

Zucchini Ribbon Salad - Proud Italian Cook

Day 3- HUMP day!

Today’s Challenges:

  • eating processed food!! ugh i wanted something sweet!
  • cardio…RUN! you gotta run to get rid of that excess belly fat!
  • staying FOCUSED!

So to curb my sweet tooth I made PALEO pancakes:you can find the full instructions here

  • Prep Time: 5 minutes           Cook Time: 10 minutes
  • Total Time: 15 minutes        Yield: 1 serving (for you!)
  • Serving Size: 1 recipe           Calories per serving: 145
  • Fat per serving: 5 grams

Ingredients

  • * 2 egg whites
  • * 1/4 cup coconut flour
  • * 1/2 cup almond milk
  • * 1 teaspoon vanilla
  • * 1/2 teaspoon baking powder
  • * 1/8 teaspoon salt
  • * 1/8 teaspoon cinnamon
  • * stevia (I use 1-2 packets.)

paleo pancakes with casey couchois » Kimber.

 

WORKOUT

Crossfit Ruston (here)

Wednesday Cardio vascular mid range endurance

1. Partner row 250×3, Sampson lunges, calf/plantar fascia SMR 4”, SMR t spine

 2. 1000m row

3” rest

1 mi run

3” rest

5” ME double unders

3” rest

3. 4” hamstring flexibility (high or low or both)

daily-motivation-13

Day 2

Day 2

Inspire people…

 

FOOD: of the day! is Turkey Tacos! {http://theskinnyconfidential.com/2011/08/13/turkey-taco-salad/}

Mexican Turkey Taco Salad

 

Work out of the Day (WOD)

Tuesday Callisthenic endurance

1. 2 rounds: 200m run, 10 pullups/pushups/situps/squats, psoas/QL SMR, T spine roll out/lax ball 2”,  lax ball on plantar fascia, calves, hamstring mobility 15-30/side, anterior tibialis SMR, quads/glutes SMR

(take 20-25 minutes and work through mobility)

2. 2 minute max effort

Pullups

1 min rest

Pushups

1 min rest

Situps

1min rest

Squats
*for pullups, 2 scores: count a MAX UB (as long as you hang from bar) then count a total in 2 minute window.

3. 4” each side Couch Stretch

Rebuke satan and his demons to their evil dirty filthy hell.  Enjoy the LOVE of GOD's glory which guards you always and for eternity.   LOVE JESUS CHRIST the beautiful savior as much as he adores and loves you.

“the Lord will fight for you; you need only be still” – exodus 14:14

Day 1 of 100

Hi, let me start off by introducing myself…my name is Tierra Ashton. The name TheHeartCloset came from an idea I had to begin a non-profit organization and the name has just stuck. I love it and I still hope to one day establish the non-profit. But until then…you’ll learn more about me as this goes on 🙂

WHAT THIS IS ALL ABOUT:

YOU can become better physically (athletically) 1% for 1 everyday…So having said that i thought to myself, WHY NOT START A 100 day challenge to better myself 100%!!!?!??

If I can better myself in the fitness spectrum, why not apply it to the mind and spirit? In hopes of becoming a more well rounded person…

Things I WON’T be doing:

  • giving up red wine
  • preaching on how to be skinny
  • making up a fad diet
  • PREACHING at all!
  • showing you how to become RICH
  • showing you step by step workouts

Things I WILL be doing:

  • drinking red wine…in moderation
  • aiming to be healthy not skinny
  • I eat clean so I’ll just show you what I do…PALEO is a good way of eating!
  • passing on inspiration
  • I’m not rich! I’ll share ways to budget as I go along.
  • Share my daily activity. How I “fit” Fitness into my life. I love crossfit and cardio!

 

Day 1 Workout: (Crossfit) I got to crossfit Ruston http://crossfitruston.com

Strength

1. 40 calories on Rower/Airdyne, PNF squat stretch, Barbell on shoulder 10-15/side, Ham mob 15-30/leg

Hip opener as needed in between warm-ups. Perform psoas SMR w lax ball before deadlift.

Back squat 1×10 light, 1×3 heavy

2. CF Total

Squat

Press

Deadlift

*make three attempts at each lift (after warmup sets), know your weights based off previous lifting days and your notebook.

* finish each lift

{If you every have questions about how to do workouts or what the abbreviations mean you can go to crossfit.com }

Don't wait until everything is perfect...that day will never come. Do what you can with what you have and get started!