{wod}

It’s kind of crazy right now with harvest season in full swing. AND my allergies or something is making me feel like crap, especially in the morning. Which is when I normally workout. AND my eating hasn’t been as good as I would like it. I am still doing pretty good meeting my macros, but I just feel a bit sluggish the last week or so. I got up yesterday morning at 4am and started getting ready to go to the gym to lift legs, and I just couldn’t do it. I was up, had my workout written out, and went back to bed. Sigh. My throat hurt bad, I wasn’t tired but just didn’t feel good, and I knew I had to have a Remicade transfusion later that day and the last one I had made me even more sluggish.

Instead of just giving up and counting yesterday as a rest day, I had a coffee at 5pm, got the boys to bed, and picked out a  30 minute workout on my nike training app on my phone. I busted out a 230 calorie burner in 30 minutes! No excuses! I have a goal and want to achieve it, I felt great getting that workout in. I woke up this morning and was pumped to hit the gym and finally get my leg workout in.  Here it is, let me know if you try it out. I did 4 sets of each group. It was about a 60 minute workout and a high calorie burner!

legworkout

I have a post on coconut water coming soon, and also a recipe for my harvest squash soup…stay tuned for these future posts!
Peace Out~
Nicholle
p.s. that should read 30sec. jog, not 3!

{glutes and hiit}

glutes

This is was my Sunday Funday workout, love working on those glutes! Get it right, get it tight!!!

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I did NOT want to get up this morning, I seem to drag to get to my HIIT workouts. I am always glad after I go and feel great, but I just don’t get excited to go do it like I do with a lifting workout.

Did you get your Monday workout in?
Peace Out~
Nicholle

{workout wednesday}

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In the last three days I have lifted arms and shoulders, and then chest and back, and then did this beast of a workout. It doesn’t seem like much, but I can honestly say my shoulders feel like they are going to shred right off of my body!  So, the 20/10/20 format for these movements go as follows, 20 seconds in the movement, followed by a 10 sec static hold of the movement, followed by 20 more seconds of the same movement. Then a 10 second break and right into the next movement. I complete this entire circuit 4 times and it was about 30 minutes long, burning just over 300 calories!

One handed Kettlebell thrusters, this is essentially a squat with a press at the top. With this movement you can either have the static hold be in the press position {fully locked out} or in the squat position.

V-ups, the static hold is in the V shape!

Walk-outs, hold in a plank.

Mountain climbers, also hold in a plank.

Snatches, static hold at the top of the snatch.

Just like any of the workouts I post, this one can be modified and changed by adding in different movements. This is a lot of shoulders and upper body, maybe give it a try with lunges and more legs and glutes movements?!

Let me know if you give this bad boy a try, be prepared to feel the burn!
Peace Out~
Nicholle

{600 ~ WOD}

I burned 600 calories this morning with the perfect WOD {workout of the day}, LEGS & ABS! These two are my weak point. I have “chicken legs” and with the amount of stretch marks I have {tons} I have loose skin at the bottom of my stomach. With that being said, I don’t dislike these parts of my body, in fact just the opposite, because that just means I can work a little extra hard on these areas;)

My workout was a mixture of HIIT cardio, supersets, trisets, and some plyo. Seriously, it was the perfect combination and I really loved this workout! If you try it, let me know what you think!

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Have an amazing weekend!
Peace Out~
Nicholle

{flex friday}

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A little bit of transformation action being thrown in there with my flex friday shot this week. As you can see in the picture, my tiny baby abs are getting better and better! I thought my days of being bloated would never go away {I do have ulcerative colitis, and I thought it was the reason I was always bloated}. Now, with IIFYM, lifting, and HIIT workouts I have been bloat free for weeks. I feel amazing!

Another secret weapon in my “find those abs” mission is Tiny Tea by Your Tea. This teatox, as they call it, has left me feeling so refreshed and just plan good. The bloating is gone, the afternoon energy crash I ALWAYS had is gone, munchy cravings are gone. I really can’t say enough good things about Your Tea, they have amazing teas that will just make you feel good! You can check them out on instagram @yourtea or online http://www.yourtea.com. Guys, they also make a His Tea that is suppose to help those that lift.

tiny tea

I had a crazy day {to say the least!} yesterday, so today is my rest day. I will hit it hard tomorrow!!! Abs and Cardio, baby! Yesterday I got up super early and killed my chest and back {seriously, lifting chest & back is by far my favorite!} What is your favorite muscle group to workout??

Smile, it’s FRIDAY!!!!
Peace Out~
Nicholle

{meal prep}

I am very new to this meal prepping thing, this is my second week. I have to say, so far, I LOVE it! I hope it is not just the “new-ness” of the whole idea, and that I continue to love prepping my meals. I have been prepping for three to four days at a time. Last week I prepped for meals 2, 3, and 4. This week I added meal 5 as well! Here are some of my IG pictures from my very new found love that is meal prep.

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Yes, that is my very own mini fridge…just for my new tupperware obsession and prepped meals 🙂

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This is an example of my meal prep this week. Meal 1 changes daily, depending on my workout that morning and what I feel like {and more importantly how much time I have!}. Meal 6 also changes on what I feel like and what macros I have left to fill. What are macros, you say? That will be a future post! But if you can’t wait, google {if it fits your macros, or iifym}. Sometimes {most days} there is a meal 7 somewhere in there as well.

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Do you meal prep, if not, let’s try it out together and join me on my meal prep adventure?? Let me know if you do!!
Peace Out~
Nicholle

{a.m. workouts work best}

For me that is. Of course I would rather go in the afternoon, but that just isn’t going to happen for this momma! I normally have been waking up around 4:45am  (well, that is what time my alarm goes off…so….yeah…) to get into the kettlebell class that starts at 5:30am. To get a full lifting session in I need to get up by 4:30am and will be cutting it close to get home. One thing that is nice about getting up and getting it done is just that. It’s done. No thinking through the day about when I will or if I will be able to get that workout in. Get up. Get it done. Get home. Have a GREAT day.

This morning I did tri-sets for Arms & Shoulders. If you didn’t already know, tri-sets are three exercises or movements performed back to back with little to no rest in between. I normally do three or four different tri-sets in each workout. I will do 8-12 reps, and 4-5 sets for each movement in each tri-set. I take about a 60-90 second break in between tri-sets.

Shoulders And Arms Workout

Tri-Set 1 – Shoulders, 4 sets of 8 reps
A1 – Side Lateral Raise
A2 – Push Press – Behind the neck
A3 – Side Lateral Raise

Tri-Set 2 – Biceps, 5 sets of 8 reps
B1 – Barbell Spider Curl
B2 – Dumbbell Hammer Curl
B3 – Seated Dumbbell Curl

Tri-Set 3 – Triceps, 4 sets of 8 reps
C1 – Military Push Up (use knees if you have to)
C2 – Dips (weighted if you need to)
C3 – Triceps Pushdown

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Check out the crazy socks I wore today to get me up and going, use what ever you need to get you motivated! Today, it was a pair of fun socks that got me motivated!

Find what works for you, and go with it!
Peace Out~
Nicholle