Super inspired by Shannon's blog, though not enough to join a gym because high schooler + community gym = lots of awkward looks. And a 5'0 little asian girl hitting the weights with the lifters almost 3x my size (literally) = not willing to risk other people's lives if they see the image and die of laughter. Just lookin' out for the masses here.
Thus this week's workout is full of bodyweight workouts, which is also fantastic for strength training and building muscle.
This week's workout schedule:
Monday: 16 minutes Jillian Michaels workout, plyometrics routine, 4x through
Tuesday: 30 minutes pilates legs and abs
Wednesday: Bodyweight routine (with modifications I will blog about), possibly another 10-20 min HIIT on treadmilll
Thursday: 10 minutes pilates abs, 20 minute jumprope workout, 10 minutes sprint workout on treadmill
Friday: 1 hour cardio kickboxing
Saturday: Jillian Michaels Banish Fat Boost Metabolism workout
Sunday: 90 minute group tennis class
Monday, April 30, 2012
Saturday, April 28, 2012
20 Minute treadmill HIIT workout
This is a super simple workout that is my new HIIT obsession! It involves treadmill sprint intervals with a 1:1 ratio, which makes it very tough.
BTW the reason it's not posted in an Excel spreadsheet (so it shows up as a picture) is because my laziness has proven itself yet again, and I haven't installed Microsoft on our laptop yet. We bought this laptop like a year ago, lol.
Anyways, down to business.
20 Minute Treadmill HIIT Workout:
4x:
2 min @ 8.0
30 sec @ 4.0
10x:
30 sec @ 10.0
30 sec @ 3.0
Note that it takes a while for the treadmill to reach 10.0, so onto the side rails and set it up to speed while you're on your 30 seconds of rest at 3.0.
Also, did you notice my treadmill workout speeds steadily increasing over the past few months? I guess I've really built up speed and stamina. Sweet!
Here'swhat I've been picturing while I'm sweating ass on the treamill a pic of minature chocolate chip cookies from Subway to make up for all the calories you burned during this workout.
BTW the reason it's not posted in an Excel spreadsheet (so it shows up as a picture) is because my laziness has proven itself yet again, and I haven't installed Microsoft on our laptop yet. We bought this laptop like a year ago, lol.
Anyways, down to business.
20 Minute Treadmill HIIT Workout:
4x:
2 min @ 8.0
30 sec @ 4.0
10x:
30 sec @ 10.0
30 sec @ 3.0
Note that it takes a while for the treadmill to reach 10.0, so onto the side rails and set it up to speed while you're on your 30 seconds of rest at 3.0.
Also, did you notice my treadmill workout speeds steadily increasing over the past few months? I guess I've really built up speed and stamina. Sweet!
Here's
Monday, April 23, 2012
Weekly Workout Schedule
I've been pretty good at sticking to my workout schedule this past week, though I switched the Thursday and Friday workouts around because my quads were still feeling sore after the jump-lunges I did on Wednesday.Lots of jumprope workouts this week because I'm excited about trying out my new rope.
Bought it last night at Target after my old one broke.
Here's my workout schedule for this week:
Monday:
10 minutes pilates, 8 minute high knees + burpees tabata routine, 22 minutes HIIT treadmill sprint workout
Tuesday:
30 minutes pilates, 20 minute jumprope interval workout, 20 minutes outdoor run (depending on weather) if weather is bad/unappealing, then swap for 20 minutes on treadmill
Wednesday:
10 minutes pilates arms, 16 minute Jillian Michael's Workout, 20 minute jumprope (1 min 30 sec steady jumping, 30 seconds strength moves)
Thursday: 10 minutes pilates abs, 20 minute HIIT treadmill workout, 10 minutes steady state on treadmill
Friday: 30 minutes pilates + 50 minutes Janis Saffell kickboxing cardio class
Saturday: 10 minutes dumbell lifting routine, plyometrics cardio workout (4x through)
Sunday: 90 minute group tennis lesson
Off to do some serious damage to this leftover fruit plate:
Have a Happy Monday, Everyone!
Bought it last night at Target after my old one broke.
Here's my workout schedule for this week:
Monday:
10 minutes pilates, 8 minute high knees + burpees tabata routine, 22 minutes HIIT treadmill sprint workout
Tuesday:
30 minutes pilates, 20 minute jumprope interval workout, 20 minutes outdoor run (depending on weather) if weather is bad/unappealing, then swap for 20 minutes on treadmill
Wednesday:
10 minutes pilates arms, 16 minute Jillian Michael's Workout, 20 minute jumprope (1 min 30 sec steady jumping, 30 seconds strength moves)
Thursday: 10 minutes pilates abs, 20 minute HIIT treadmill workout, 10 minutes steady state on treadmill
Friday: 30 minutes pilates + 50 minutes Janis Saffell kickboxing cardio class
Saturday: 10 minutes dumbell lifting routine, plyometrics cardio workout (4x through)
Sunday: 90 minute group tennis lesson
Off to do some serious damage to this leftover fruit plate:
Have a Happy Monday, Everyone!
Wednesday, April 18, 2012
Late start to school!
Today there's MCA testing for some of the higher grades, so my grade gets a late start. Suh-weet.
I feel like this is almost an ethical dilemma here:
Do I conform to what my peers are probably doing right now and watch T.V for another hour before getting ready for school, or do I go work out, and not have to deal with that later?
Hmmmmm...
I guess the question is more like- is there anything good on Food Network right now?
Uhh yes there is. Cakes shaped like Superwoman? I'm in.
Food Network it is.
Update on yesterday's workout: I finished the 30 minutes of pilates, but opted out of the Jillian Michaels workout because I didn't want to sweat since I didn't have time to take a shower before practicing piano and heading out to volunteer at the church.
Today I'm definitely looking forward to the workout today, and I'm probably going to substitute the 10 minutes of treadmill time for a couple laps around the block thanks to the gorgeous weather outside today. This gal definitely needs a walk-
(Supermodel-like blurry lighting...)
Me: Err... yeah you.
Lulu: Sigh. No Bacon? I will fart on you next time.
Yes, I do have conversations in my head with my dog.
And yes, she is always thinking about food. Obviously. Just like me.
Don't judge.
I feel like this is almost an ethical dilemma here:
Do I conform to what my peers are probably doing right now and watch T.V for another hour before getting ready for school, or do I go work out, and not have to deal with that later?
Hmmmmm...
I guess the question is more like- is there anything good on Food Network right now?
Uhh yes there is. Cakes shaped like Superwoman? I'm in.
 |
| Source |
Food Network it is.
Update on yesterday's workout: I finished the 30 minutes of pilates, but opted out of the Jillian Michaels workout because I didn't want to sweat since I didn't have time to take a shower before practicing piano and heading out to volunteer at the church.
Today I'm definitely looking forward to the workout today, and I'm probably going to substitute the 10 minutes of treadmill time for a couple laps around the block thanks to the gorgeous weather outside today. This gal definitely needs a walk-
(Supermodel-like blurry lighting...)
...Who, me???
Me: Err... yeah you.
Lulu: Sigh. No Bacon? I will fart on you next time.
Yes, I do have conversations in my head with my dog.
And yes, she is always thinking about food. Obviously. Just like me.
Don't judge.
Monday, April 16, 2012
Workout Schedule for the Week
Firstly, I did some serious damage today to this pile of pineapple...
A very pleasurable experience that was sadly ended with my mother yelling "Save some for the rest of us!"
I've decided to focus more on interval work/strength training this week, as it burns more fat and gets faster results than regular steady-state cardio.
Plus, since I've started doing pilates a month ago, my waist has shrunk by 0.5 inches! Now I can officially boast a 24-inch waist. However, I would like to get down to at least 23 inches because 24 inches is still a bit bulky on a 5'0 girl. (Think Kourtney Kardashian, not that she's not totally gorgeous.) I'm aiming to lose 2 inches in total all over my body in the next 2 months; it should be doable, just with plenty of clean eating and aiming more low-carb.
Y'all know my absolute hatred of math, so although I will not be keeping consistent track of calories, I will be cutting down on carbs and upping my veggie intake. A "day-of-eats" post is somewhere in the future!
Here's my workout schedule for this week: note- everything is subject to change, so this is just a rough plan
Monday: 10 minutes pilates abs, 20 minute HIIT session on treadmill, 10 minutes jump rope intervals of 2 minutes jump, 30 seconds bycicle crunches + 30 minute hip-hop dance class later tonight
DONE
Tuesday: 30 minutes pilates, 16 minute Jillian Michaels workout
Wednesday: 10 minutes dumbell lifting workout, 20 minute tabata interval cardio, 10 minutes jogging at incline on treadmill.
Thursday: 10 minutes yoga leg routine, 4 mile run (depending on weather) or 30 minute (3x) plyometrics routine. + 30 minute kickline class
Friday: 30 minutes pilates, 50 minutes Janis Saffell kickboxing workout
Saturday: 10 minutes dumbell lifting workout, 30 minutes HIIT on the treadmill
Sunday: 90 minute group tennis lesson (kinda my semi take-it-easy day)
A very pleasurable experience that was sadly ended with my mother yelling "Save some for the rest of us!"
I've decided to focus more on interval work/strength training this week, as it burns more fat and gets faster results than regular steady-state cardio.
Plus, since I've started doing pilates a month ago, my waist has shrunk by 0.5 inches! Now I can officially boast a 24-inch waist. However, I would like to get down to at least 23 inches because 24 inches is still a bit bulky on a 5'0 girl. (Think Kourtney Kardashian, not that she's not totally gorgeous.) I'm aiming to lose 2 inches in total all over my body in the next 2 months; it should be doable, just with plenty of clean eating and aiming more low-carb.
Y'all know my absolute hatred of math, so although I will not be keeping consistent track of calories, I will be cutting down on carbs and upping my veggie intake. A "day-of-eats" post is somewhere in the future!
Here's my workout schedule for this week: note- everything is subject to change, so this is just a rough plan
Monday: 10 minutes pilates abs, 20 minute HIIT session on treadmill, 10 minutes jump rope intervals of 2 minutes jump, 30 seconds bycicle crunches + 30 minute hip-hop dance class later tonight
DONE
Tuesday: 30 minutes pilates, 16 minute Jillian Michaels workout
Wednesday: 10 minutes dumbell lifting workout, 20 minute tabata interval cardio, 10 minutes jogging at incline on treadmill.
Thursday: 10 minutes yoga leg routine, 4 mile run (depending on weather) or 30 minute (3x) plyometrics routine. + 30 minute kickline class
Friday: 30 minutes pilates, 50 minutes Janis Saffell kickboxing workout
Saturday: 10 minutes dumbell lifting workout, 30 minutes HIIT on the treadmill
Sunday: 90 minute group tennis lesson (kinda my semi take-it-easy day)
Saturday, April 14, 2012
What are you trying to tell me, legs? (+ a mini rant)
I confess:
I've skipped two long runs in two weeks. It's not that I don't want to exercise- I've still worked out every day I can fit it in- but somehow running has lost it's appeal to me. I do love it, but I'm not a "natural runner," and though I did a 5-mile run two weeks ago and a 3 mile run just a couple days prior, I still get out of breath the first warmup lap around.
I thought at first it was just because I needed to take a rest day, but after 2 days of not working out due to running back and forth between activities, as well as speech sectionals, I went out for a jog on Thursday and still felt off.
My stamina in jumping rope, interval sprinting/HIIT, and other cardio even seems to be improving.
It's just the steady-state runs longer than 2-3 minutes I've been struggling with...
I think I'm just going to do more HIIT session on the treadmill, as well as tabata bodyweight cardio routines + plenty of strength training/moderate lifting and pilates.
Interval training burns more fat/calories anyways, and I've got a goal to shed 0.5- 1 inch from my waist and at least 0.5 inches from my thighs before I head off to China and the land of the negative-in-american-sizes-due-to-vanity-sizing females. Seriously though, girls in East-Asian countries are tiny; a size Medium there is a size XS here.
I'm already bracing myself for all the "Oh my, the American Food does make girls bulky!" I'll be getting from my relatives, and I'm a size 0 at 95 lbs and 5'0. But that's a whole 'nother post for a whole 'nother time. And don't worry about my self-esteem; I've grown up in a society where people simply tell you their opinions of your physical appearance. I know I shouldn't take it as anything personal, and as my mother says, I've got skin so thick 'an armandillo would be jealous.'
She could've been talking about my elbows, but... I will choose to take it as a compliment for vanity's sake.
Ohhh crap I've already ventured into rant category. Ugh I hate to start on something and then leave y'all hanging, but I really don't want to get into my body image issues and expose deeply repressed teenage chinese barbie somewhere inside of me. (Yes I just read that and it made no sense... just go with it.)
I will post something that explains why going to China is a real head trip for anyone without a 23-inch waist later, as well as my training plan for the next week.
To get back to the foot we orignally started on:
Any suggestions about my lack of stamina while running?
I've skipped two long runs in two weeks. It's not that I don't want to exercise- I've still worked out every day I can fit it in- but somehow running has lost it's appeal to me. I do love it, but I'm not a "natural runner," and though I did a 5-mile run two weeks ago and a 3 mile run just a couple days prior, I still get out of breath the first warmup lap around.
I thought at first it was just because I needed to take a rest day, but after 2 days of not working out due to running back and forth between activities, as well as speech sectionals, I went out for a jog on Thursday and still felt off.
My stamina in jumping rope, interval sprinting/HIIT, and other cardio even seems to be improving.
It's just the steady-state runs longer than 2-3 minutes I've been struggling with...
I think I'm just going to do more HIIT session on the treadmill, as well as tabata bodyweight cardio routines + plenty of strength training/moderate lifting and pilates.
Interval training burns more fat/calories anyways, and I've got a goal to shed 0.5- 1 inch from my waist and at least 0.5 inches from my thighs before I head off to China and the land of the negative-in-american-sizes-due-to-vanity-sizing females. Seriously though, girls in East-Asian countries are tiny; a size Medium there is a size XS here.
I'm already bracing myself for all the "Oh my, the American Food does make girls bulky!" I'll be getting from my relatives, and I'm a size 0 at 95 lbs and 5'0. But that's a whole 'nother post for a whole 'nother time. And don't worry about my self-esteem; I've grown up in a society where people simply tell you their opinions of your physical appearance. I know I shouldn't take it as anything personal, and as my mother says, I've got skin so thick 'an armandillo would be jealous.'
She could've been talking about my elbows, but... I will choose to take it as a compliment for vanity's sake.
Ohhh crap I've already ventured into rant category. Ugh I hate to start on something and then leave y'all hanging, but I really don't want to get into my body image issues and expose deeply repressed teenage chinese barbie somewhere inside of me. (Yes I just read that and it made no sense... just go with it.)
I will post something that explains why going to China is a real head trip for anyone without a 23-inch waist later, as well as my training plan for the next week.
To get back to the foot we orignally started on:
Any suggestions about my lack of stamina while running?
Friday, April 13, 2012
Friday the 13th
Check out the sexilicious jewelry I'm rockin':
They were given to me by a little boy at the church I tutor at on Tuesday nights. (I'm not Christian, but who could say no?)
It's a program solely maintained by a very kind couple, to help kids that are less fortunate than I am with their schoolwork, and I definitely enjoy the feeling I actually did something meaningful and contributed to this world. Call it suburban girl's guilt, whatever, but I am grateful every day for the opportunities I was born into and my parents have worked hard to provide me with.
Now that I've said something that isn't totally nonsensical and doesn't make me sound like a spoiled brat...
Proceed with the announcement:
I've gotten an Academic Letter this year for maintaining an A- average or higher; my grades aren't where I exactly want them to be right now (yes in stereotypical asian fashion, I don't consider an A- an A, and anything below that is worthy of a total hair-pulling freak-out session) but I'm still pretty psyched about the acknowledgement of my efforts.
Not that this makes up for walking around in a zombielike state all year due to a vicious cycle of too much caffeine and not enough sleep.
But I can't complain (too late) : I've already pledged my sleep, social life, and sanity, to the Ivy Leagues.
Anyways, just thought I'd try to convince y'all that eating chocolate, working out, and taking pictures of grapes aren't all I do in life.
Since it's Friday and I don't have any after-school activities today, I did a 30 minute pilates strength routine
and then knocked out 55 minutes of cardio kickboxing.
Planning on heading over to my friend M's house tonight for some "profound pizza."
I won't actually be eating any pizza though since mom made dumplings and I just couldn't hold out...
The specks in it are from the whole wheat flour my mom uses; she uses 1/2 AP and 1/2 whole wheat for the dough.
Happy Friday the 13th y'all!
They were given to me by a little boy at the church I tutor at on Tuesday nights. (I'm not Christian, but who could say no?)
It's a program solely maintained by a very kind couple, to help kids that are less fortunate than I am with their schoolwork, and I definitely enjoy the feeling I actually did something meaningful and contributed to this world. Call it suburban girl's guilt, whatever, but I am grateful every day for the opportunities I was born into and my parents have worked hard to provide me with.
Now that I've said something that isn't totally nonsensical and doesn't make me sound like a spoiled brat...
Proceed with the announcement:
I've gotten an Academic Letter this year for maintaining an A- average or higher; my grades aren't where I exactly want them to be right now (yes in stereotypical asian fashion, I don't consider an A- an A, and anything below that is worthy of a total hair-pulling freak-out session) but I'm still pretty psyched about the acknowledgement of my efforts.
Not that this makes up for walking around in a zombielike state all year due to a vicious cycle of too much caffeine and not enough sleep.
But I can't complain (
Anyways, just thought I'd try to convince y'all that eating chocolate, working out, and taking pictures of grapes aren't all I do in life.
Since it's Friday and I don't have any after-school activities today, I did a 30 minute pilates strength routine
and then knocked out 55 minutes of cardio kickboxing.
Planning on heading over to my friend M's house tonight for some "profound pizza."
I won't actually be eating any pizza though since mom made dumplings and I just couldn't hold out...
The specks in it are from the whole wheat flour my mom uses; she uses 1/2 AP and 1/2 whole wheat for the dough.
Happy Friday the 13th y'all!
Tuesday, April 10, 2012
Wanting to post today before I'm gone tomorrow: Recipes I want to try
I'm going to be gone tomorrow for speech sectionals, so I'm going to be responsible and post quickly today before I start slacking off again...
Recipes I've been eyeballing all last week but haven't had time to try yet:
Gluten-Free Chocolate Bread Pudding (though I'll probably make it with regular bread)
Cream Cheese Pancakes
Pumpkin Nut Date Bars
Peanut Butter Brownies
Gluten-Free Matzoh (Spot the dish that isn't sweet lol)
Hershey's Brownies
Gonna leave y'all with some food porn that I did not shoot myself...
Recipes I've been eyeballing all last week but haven't had time to try yet:
Gluten-Free Chocolate Bread Pudding (though I'll probably make it with regular bread)
Cream Cheese Pancakes
Pumpkin Nut Date Bars
Peanut Butter Brownies
Gluten-Free Matzoh (Spot the dish that isn't sweet lol)
Hershey's Brownies
Gonna leave y'all with some food porn that I did not shoot myself...
 |
| Source I'm always ready for chocolate, but this week Can't wait for the weekend and I can finally try out some brownie recipes! (And in copycat fashion because all the other cool bloggers do this... I'll be insanely ecstatic if anyone replies so pleasepleaseplease make a little girl's day? See I'm not above begging...) Question for the Week: What are some of your favorite chocolate recipes? |
Monday, April 9, 2012
30 minute all-in-one treadmill workout
I am obsessed with any dessert, Marc Jacobs, oxford shirts, all-in-one products; whether it be makeup, cooking utensils, or workouts.
I created this treadmill workout today spontaneously while I was warming up with 10 minutes of pilates, and it may just be my fave one yet!
It's super tough and I'm not going to lie- I even had to jump off and rest for a few seconds in between more than once.
This workout encompasses all the elements of HIIT, working at an incline, and steady-state cardio.
Let's get down to business before I bore you with all my bragging:
I created this treadmill workout today spontaneously while I was warming up with 10 minutes of pilates, and it may just be my fave one yet!
It's super tough and I'm not going to lie- I even had to jump off and rest for a few seconds in between more than once.
This workout encompasses all the elements of HIIT, working at an incline, and steady-state cardio.
Let's get down to business before I bore you with all my bragging:
4x:
2 min @ 7.5 (or at a level 8-9 on the exertion scale)
30 sec @ 4.0 brisk walk
4x:
1 min @ 8.5 (or at 9.5-10 on the exertion scale; you shouldn't be able to keep up the pace for more than a minute)
1 min @ 6.0 light run
30 sec @ 4.0 brisk walk
Incline work:
1 min @ 4.0, incline @ 4.0
1 min @ 5.5, incline @ 5.0
1 min @ 6.0, incline @ 6.0
1 min @ 4.0, incline @ 7.0
1 min @ 5.5, incline @ 8.0
1 min @ 6.0, incline @ 9.0
Steady state:
4 min @ 6.0 light run
Cool down and stretch.
Mom bought like 60 or so of these bars for like $30; I'm beyond grateful. Guess which little girl will be offering to help clear the table tonight? You don't want to know what I'd do for brownies.
And to quote a Shakespeare-allusion: "Sweet dreams are made of this..."
Off to munch on my fave health food!
Sunday, April 8, 2012
Motivation
Sometimes I swear I get so unmotivated about things... I think my problem is that I'm an all-or-nothing person, so either I'm up and buzzing and annoying the hell out of anyone nearby or I'm just totally veggin' out and procrastinating. Lately I've been off with posting because I've totally been feeling not up to it.
I did work out this week, but even that has been a bit seedy and feeling not super tough... I like to be very challenged by every workout, so when I complete it I feel like I actually deserve the amount of chocolate I eat after dinner lolz.
I don't like to do set workout schedules every week because there's always something unexpected popping up in my day, so I generally plan my workout beforehand in the day (while I'm at school waiting for papers to be passed up etc). I try to stick to a somewhat pattern of long cardio day, resistance/interval cardio + pilates, cardio, lazy day where I'm supposed to do speedwork but I skip and do a tempo run, and so on.
Err.... not much else I feel like writing about right now.
Here's a pretty picture I took sometime that I hope I haven't posted already because no post is interesting without a picture:
I did work out this week, but even that has been a bit seedy and feeling not super tough... I like to be very challenged by every workout, so when I complete it I feel like I actually deserve the amount of chocolate I eat after dinner lolz.
I don't like to do set workout schedules every week because there's always something unexpected popping up in my day, so I generally plan my workout beforehand in the day (while I'm at school waiting for papers to be passed up etc). I try to stick to a somewhat pattern of long cardio day, resistance/interval cardio + pilates, cardio, lazy day where I'm supposed to do speedwork but I skip and do a tempo run, and so on.
Err.... not much else I feel like writing about right now.
Here's a pretty picture I took sometime that I hope I haven't posted already because no post is interesting without a picture:
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