Seriously, how cool is Beachbody? For achieving Elite, they not only sent us this AMAZING personalized roses...but I also got a SNEAK PEEK exclusive dvd of the new 21 Day Fix Extreme workout that is coming out in Feb 2015.
How hard could it be? :P
Pre & Post workout selfie! Dirty 30 Extreme Autumn's first program, The 21 Day Fix, is targeted to beginner & intermediate exercises. One of my favorite workouts from 21DF is called "Dirty 30"
4 rounds of fat-burning exercises including sumo squats, close leg squats, alternate shoulder raises, some ab work.
21 Day Fix EXTREME: All new workouts coming out in Feb 2015! This is all about increased intensity & getting shredded. Designed for athletes and people who have completed multiple rounds of the 21DF or other extreme programs like the P90X series or Insanity. Dirty 30 Extreme steps it up a notch. You need two pairs of weight (light and heavy). There are 3 Rounds plus 1 mini bonus round and all of the moves focus on Shoulders, Arms and your core (you will work your back and arms a little as well). I loved that she incorporated some balance moves to really burn your booty. It might just be more- but Autumn looks more tight and toned than ever before. It's EXTREMELY motivating to watch her (helloo ABs!) You only get 10 sec breaks between rounds to grab your water. By the end you are sweating and the post workout stretch is absolute heaven.
What’s Included in the 21 Day Fix Extreme?
7 brand new, intense 30-minute workouts
Every workout will require weights or resistance bands (I recommend 3-15 lbs)
21 Day Countdown to Competition menu plan for EXTREME results
Woooweee! I just wrapped up Day 15 of Body Beast and I am BEAT! Build: Shoulders
Please don't ask me to raise my arms above my head haha The workout is about 38 minutes long and focusing on creating perfect deltoids (fyi deltoid muscle is the muscle forming the rounded contour of the shoulder, thanks wikipedia!)
On to the workout: BUILD:Shoulders leverages single sets, super sets and a killer giant set of a broad range of shoulder movements. Exercises include dumbbell shoulder press, lateral raise, upright row, EZ bar underhand press, front raise series, rear delt raise, dumbbell shrug, dumbbell scap trap, six way shoulder raise and you finish up with Ab tuck & rolls.
The limited breaks within sets keeps your muscles engaged and heart rate elevated. The workout took me about 55 minutes instead of 38 because I needed to pause to change out my weights....and quite honestly because I needed a break! haha
Everyone has been asking me if I've seen results yet. Here's the deal, physically I haven't seen much change (although I felt the same way when I was doing P90X. It wasn't until I compared pictures that I saw the changes). BUT I have gotten a LOT stronger!
I'm seeing a lot of improvement in my form and the amount I can lift! Booyahhhh!! Check this out! The highlighted areas are where I improved!
Standing Dumbbell raises takes the Gold- I went from 5-10 lbs up to 25-35!
This is exactly why it's so important to track your progress! If you need the Body Beast worksheets, here is the link to Download them.
Tracking can be a little tedious but you strive to improve your numbers and you feel like a total Bad ace when you dominate!
Sweaty mess!!
I'm going to blog about each of the workouts...but I will say...much to my surprise...I am LOVING this workout! I was intimidated at first because it's aimed at men- but Sagi is unintentionally hilarious which is entertaining enough to distract me from the fact that we are working out lol
Sagi hassles the other guys in the workout- "Did your mommy write you a permission slip?" "Is that all Barbie?!"
But, he is really right there working with you...pushing you...he even urges you to continue and work on your form even if you need to drop the weights and continue with just the movement. Very encouraging!
Since I'm so beat...I didn't want to mess around with dinner. Sooo why not throw everything in a pan in the oven!
Chicken Broccoli Casserole
1 to 2 lbs. chicken breasts
1 package of frozen broccoli
Soup (chicken or I used Miso because that's all I have)
2 cups uncooked instant brown rice
Aluminum foil
Preheat oven to 375.
Wash chicken under cold running water. Pat the chicken dry with a paper towel & place it on a cutting board. Use a sharp knife to cut the chicken breasts into small cubes and throw in roasting pan or pyrex dish.
Add your frozen broccoli in with the chicken and pour the soup over it. Mix in 1/2 cup of hot water and the rice and stir well until creamy.
Cover the roasting pan with aluminum foil and place the pan in the oven. Cook the dish for an hour.
Ever wonder how girls get those cute little tight butts? They just make every outfit look cuter and you just feel good about yourself. My butt and thighs were definitely my least favorite part of my body- It's funny looking back because in high school I actually did the whole hoodie around the waist move to hide my hugggeee booty...but now I'm proud to show it off. The cool thing about working out...there is a workout for every personality and booty part. You can tone, tighten, and strengthen just about everything and find a way to do it that you actually enjoy! Shocking I know ;)
For starters, you need to eat right! To get the absolute best results- you need to fuel your body. Ever hear "you can't out train a bad diet" or "abs are made in the kitchen"? Guess what? It's true!
Just do it! I'm watching you!
Eat your breakfast people! This is usually where people who aren't serious about results will start to give excuses. Remember, every excuse is a choice to fail! It might take a little bit of planning and prep- not only is it worth it...but you'll find that it actually saves you time and stress. You can focus on more important things. If you are crazy busy, you need to get a meal replacement shake that you can grab on the go. My pick? Shakeology- quick, easy and by far the healthiest meal of the day. Don't take my word for it...check out the facts and nutrition label.
If you need some help with meal planning, here is an example week from my good friend Melanie. She always has awesome stuff on her blog ---->>
http://melaniemitro.blogspot.com/
Now, down to business!
The workout: Stairs
I personally like to workout in the comfort of my own home- but Santa Monica is so beautiful that I'm obligated to get outside and enjoy it =) It's summer so it's the perfect time to enjoy the outdoors with a FREE workout routine!
Why Run Stairs?
Besides the fact that it's totally free- running the stairs is amazing for your body because you are working your largest muscle groups, you are working on your breathing, it's a great cardio workout and a great way to clear your mind.
So what do I have to do?
First things first- find some stairs! It could be at a school, office, gym, etc...We picked the Santa Monica Stairs. These things are a beast! The first time I attempted them, I made it up and down twice. Thought I was going to dieeee. It was crazy intense- but just like everything else...it gets easier with time and practice.
Next, grab a friend or some tunes. I need something or someone to keep my mind preoccupied lol It makes it go a lot faster! When you're having fun and grooving- you won't want to stop!
Stretch It Out
I like to jog over to the stairs to warm up my muscles- then you want to take 3-5 minutes to stretch it out. Make sure you get your calves, guadricep, and hamstrings. If all of this is crazy foreign mumbo gumbo, check out this article on stretching from ABC of Fitness. They even include lil pics to show you.
Down to Business
Hop to it! Get started but make sure you go slow at first. Pace yourself- you want to start by getting your heart rate up and the blood flowing. Take nice deep breathes. Once you start to warm up, you can increase your speed. Make sure your shoes are tied! (I'm paranoid about that!) I always have to stop to think about my breathing- you want to fill your LUNGS not your tummy. Take deep breathes but contract your abs and focus on filling your lungs.
Use your whole body- engage all of your muscles, not just the legs. Use your arms to help with the movement- keep those elbows in and shoulders down!
Don't go buckwild your first time- you will be sore tomorrow...and probably the next day lol When you are working at such a high intensity- drink tons of water and it really helps to have a recovery drink to repair your muscles. My go to- P90X Results and Recovery. Tastes like a creamsicle =)
Tone and Tighten
Once you've worked your tail off, you can start your cool down. You're doing to do this for about 5 minutes.This is where you really want to focus on controlled movements. Think about the muscles you are working and then engage them.
Take two steps at a time to stretch your booty. This takes more effort to raise your feet to the next level. Increase the intensity raising your back leg with a little kick before you bring it up to the next step.
Tighten and squeeze the booty!
Cool Down & Stretching
Bring your heart rate down. You can down this by simply walking around for a few minutes. Once you feel like your heart rate has come down enough- you can repeat the sequence of stretching you did to start. Keep breathing! Inhale. Exhale.
You are amazing! Now celebrate with your friends!!!
Take in the amazing scenery wherever you are- express gratitude for your incredible body and abilities. You are now even stronger than you were!
As you get better- you can run more rounds, run faster (try timing yourself), race your friends, increase the frequency that you go running. But remember to start small!
Even celebs run stairs! Check out Nicole Murphy! She's 45!
If exercising outside is not an option or you like to have more structure and be told exactly what to do- you need to check out my absolute favorite workout program of all time...Brazil Butt Lift
In other news- I love to shop so I just have to share some of my finds! Of course I love Ikea for everything involving storage and organization! I got these awesome little bins for under the sink.
Out of sight, out of mind
The mess is contained!
Then onto my next project- I kept seeing these cute "beach that way" signs on people's houses so of course I had to have one. I checked out Etsy, but everything was kinda pricey for just a little sign. I found this little guy at Micheal's for $1.49! I slapped on some paint and $4 later had my own cute little beach sign!
The painting and crafty fun didn't stop there...I found little initials and this awesome star. I'm on a blue/green kick right now so I had to paint them. It serves as a cute little decorating AND a reminder for my goal....10 Star Beachbody Diamond Coach. I want to help bring 6 people home this year from their jobs and help them do Beachbody full time like I do=)
I'm pretty sure TJ Maxx will be the death of me. I went in there just to look and of course walked out $100 later. I did score these cute throw pillows and the best/softest throw blanket ever. Blankets are a MUST around the house- I am ALWAYS cold!!
And lastely, I have to mention my newest addition to the Bombshell family! I am so excited for her to get started!!! She's doing the Ultimate Reset. I have no doubt that not only will she reach her goals but she'll inspire others to take action. Proud to have her on my team!
According to Mutual of Omaha an aha moment is…”a moment of clarity, a defining moment where you gain real wisdom – wisdom you can use to change your life. Whether big or small, funny or sad, they can be surprising and inspiring. Each one is unique, deeply personal, and we think, worth sharing.”
Want to hear my latest aha moment?
Are
You
Ready?
This is groundbreaking.
Go get a pen. I’ll wait.
It might change your workouts forever.
This might be Nike’s next campaign.
Or finally get me an invitation on the Today Show.
Is your mind open?
Wait.
For.
It.
“THEY DON’T CALL IT A WORKOUT BECAUSE IT’S SUPPOSE TO BE EASY!”
AHA!
I wrote this down looked at it every time I wanted to quit.
Or slow down.
Or pick up a lighter weight.
Or take the easy way out.
Think about it.
Really.
Think about it.
Then go.
Do the work. Get the results.
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