Cardio Day....hooray!

I really do like cardio. I dread it before I get started but as I get into it I start liking it, and by the time I'm done; I LOVE IT! Cardio is essential for a healthy heart and if you need to shred fat, like me. I notice that when I run daily, the fat begins to melt quickly. That is one if the reasons why I'm so drawn to running. Spin class has also helped me with having more energy and endurance. It has even helped me in my weight lifting as cycling is really good for building leg muscles. Regardless of what your fitness goals are you have to get some cardio in there. It's great to lose pounds and lift heavy weights but if your heart muscle is weak, then what's the point? You're triceps and quads can't keep you alive; your heat does. 

Today's Challenge: Get some cardio in your life! Doesn't matter what you do as long as you get your heart rate up and keep it up for 20 mins. You can do it!

I'm a Runner...that means I need to run!

Tomorrow I will be trying to get 2-3 miles in. I have got to get through this 50 miles in May challenge. I am not going to whine or cry about it because it will help me in so many ways and plus it was my idea! Lol! I just hate when I plan to get some jogging in and it doesn't happen. I will be focusing on getting 2-3 miles in daily from this point forward. That will help me complete the challenge and shed some fat. I will do this and I will do it well! 

Today's Challenge: Stay focused on your goals. If you get sidetracked, remember your life depends on your health and others depend on it (your health) as well. Get it done!

Weight Lifting & Cardio

I have always focused on either lifting weights or doing cardio. I have never been able to do both within the same workout due to being just too tired. Well since I made the 50 miles in May commitment, I have been lifting weights first, then jogging; either outside or on the treadmill. I figure I should shred some pounds by incorporating both this month. I was reading that if you do both, weight lifting should be done first as cardio will negatively impact your weight lifting but weightlifting will not negatively impact your cardio. For me that's true but I know people that run several miles and them lift a rediculous amout of weight. So I guess it depends on the person. Either way, get it in!

Today's Challenge: Get both cardio and weight training in your life. You need both to truly move towards being physically fit. You've got this!

The Back Squat....

My goal is one day to be dubbed the "squat queen." Lol! I am getting better! My form is good however I have only been able to squat 110lbs. Now, I can do a gazillion sets with that weight, so I can probably move up in weight. Tuesday night I will go back to Monster Garage Gym and work on adding more weight to the bar while keeping proper form. I'm really starting to really like the back squats and I'm sure it's helping my deadlift. It feels good when you see improvement in yourself and it feels even better when others see improvement in you as well. You just have to keep going! 

Today's Challenge: Work to significantly improve something you've been challenged by in the past. Mine was the weighted back squat, so that is what my focus will be until I am squatting a reputable amout of weight. Hang in there!

Active Rest, Running/Jogging, THE STRUGGLE...

Today is supposed to be my active rest day. I really worked out hard this week lifting and I have also added this run 50 miles in May to my plan. This morning, I should have gotten my butt out of bed at 5:45am and got my 3 mile run in, but I didn't. I work until 4pm today and I hate working out late. I am a morning workout chick. So, now when I leave work I have to get that run in, go home clean up, and get ready for the PPV Boxing match tonight!!! My picks are Love, Broner, Khan, and, of course, Money Mayweather. This is one of the best cards in a long time. Broner and Khan better get in there and take care of business! :-)
Back to this run.... I will probably go at a very slow and comfortable pace (that's what I say now), and take about 50-60 mins to get it done. My goal is not to stop jogging at all. I need to focus on running for a longer period vs. running for distance; the speed will come in due time. When it comes to running, it is really difficult to get yourself motivated enough to start, especially if you just started. I have started and stopped a few times and getting started again is hard. No matter what, I will get out there and get it done.
Today's Challenge: No matter how hard something may seem to be in your head, accept the challenge and get it done. Do not limit your progress by allowing your thinking to get in the way. Just get out there and do it!

Building The Back

Every muscle you see in the posted pic hurts me right now! I worked every muscle in my back yesterday, especially my lattisimus dorsi (lats). The soreness I feel today is amazing! Tomorrow I will take a break from weights and allow these muscles to rest. A strong back is the key to most of our daily movements and a must for power lifting. It is important that proper form and technique are used to prevent injury or you won't be lifting anything. That is probably every lifters biggest fear. I know it's mine. 

Today's Challenge: Incorporate exercises or lifts that target muscles located on the backside of your body, between your neck and butt. Be careful and if lifting weights, only lift what you know you can safely lift to prevent hurting yourself. 

May Madness....50Miles

Today I started running again. I have not ran in a very long time and I jogged 40 mins straight. My goal is to increase the amount of time I can run without stoping. The speed will come as I go along. I think Shaakira Ford tod me that months ago but I didn't listen! Live and learn. So, I decided that I would run 50 miles for the month of May. I will try to run daily except on Wednesdays and Fridays (my spin days). I really need to shred this stubborn fat that has just made itself at home. Lol! It's time for it to hit the road. So together, my weight lifting and running will help me in a variety of ways. 

Today's Challenge: Walk long distaces, jog, or run every chance you get. There will come a day when you wish you could. Just do it!