30 Day Fitness Challenge!

Just when you think you are slacking off.... Day 13

2012-03-17T07:49:00.000-07:00

We are moving next week....super exciting. Only problem is that on top of work, we are sanding, taping, painting, packing, moving, cleaning and on and on. Needless to say, my workouts have been replaced by sleep. All hope is not lost! All of the activities listed above burn mega calories! And no we are not using electric sanders, or hiring people to clean. We are sweating and screaming our way through it ourselves.

How many calories does all of this burn (per hour)? See below:
(Excerpt from DIY Life)

SANDING FLOORS: 306
HANGING DRYWALL: 204
INTERIOR PAINTING: 204

GENERAL CARPENTRY: 204
HANGING WALLPAPER: 204

EXTERIOR PAINTING: 340
FINISHING OR REFINISHING FURNITURE: 306

THINKING ABOUT YOUR TO-DO LIST: 68

So just when you think you are in deep trouble for missing your workouts - Think about the 8 hours you spent fixing up your house - it counts! That being said I can't guarantee you won't need a good run after dealing with your husband doing renos for 8 hours!

Have a great weekend and enjoy St. Paddy's Day!

Cher

Workout without calves? It is possible! Day 8

2012-03-12T06:55:00.001-07:00

To have a workout without calves is like having a workout without using your legs.... honestly. We use our calves to walk, squat, lunge, get up and down, reach, jump and more. So when you are like me and you tear your calves running stairs on Thursday (it is now Monday and I still can't touch them), you still need to workout - and hopefully without pain.

Here was my workout which only inflicted SOME pain :)

Warm up

Chest Press with Dumbells
Superset - Side plank with reach unders

Skull Crushers with hip lifts

Static Biceps Curls
Superset - Kickout crunches

Seated Ball/Band push backs (physio exercise)
Plank on the ball with elbow roll outs (physio exercise)

Supine Ball Opposite leg/arm drops

So yes, the getting up and down was painful and sore, but I powered through. I did try a burpee, not happening today. I will try for those later in the week when my calves decide to ease up a bit. And yes I will be running the stairs again this week - there is no way I am going through this pain again from not doing them!

Have a great Monday!

xo Cher

Day 3 - Let's get serious

2012-03-07T07:17:00.001-08:00

I did my measurements today. I have some work to do, and that is an understatement. I haven't seen my measurements this high in years! This is going to suck, but it is good to know that I have already made some changes, now I just need to do more!

There are no words to express how much it sucks to see how much you have to lose. It is a sinking feeling in your gut - and the only thing that can get rid of it is hard work. So that is what I will do.

I am onto a training regimen of 6 days per week now. But it doesn't stop there. FOOD. I told my husband my measurements and he couldn't believe it. He knows how much it upsets me, and that the food we eat isn't helping. So I said that either I make my meals separate or we cook good healthy food together. We will try together and see how it goes!

I am not going to let this bum me out today. Positivity is part of the battle, and it is a battle I will WIN!

Here's to positive attitudes, and positive results.

Cher
gingerandcrew.com

Day 2 - Early Morning Workout

2012-03-06T06:05:00.001-08:00

So I was up super early today - have to get to work by 7, so I planned to do my workout in the evening.... but I know how that goes, IT WON'T. So I got up and did this little zinger! Since my MVA I haven't been able to jump rope much so I eliminated that portion...that's ok, my legs and bum were BURNING at the end! I didn't have time for the chest portion, but did do the abs.

Gotta run! Click on the video below to enjoy my morning sweatiness with Bodyrock.tv!

Cheers,
Cher

http://youtu.be/H9-O7HgST24

Cher - Month 2, now the fun begins :)

2012-03-05T06:50:00.003-08:00

OK - so in this past month I have been sick twice and completely changed my life (career wise) - I would say that is enough for one month, wouldn't you?

So now is the time to eliminate drama, and kick ass! Last night was the 1st night that I wasn't all stuffed up and snotty - so today is the 1st day of my next 30 day challenge!

What am I doing for said challenge? Well I don't have a personal trainer (because I am one), but sometimes you just need to change things up. I did my fit test on Bodyrock.tv's website. It was pretty basic but gives me a baseline to see my improvements. I will do my measurements today too (scary for everyone!).

If you are interested in doing this fit test or following me on my journey, stay tuned here - I will give you assistance along the way. Note - I am doing a variety of workouts, not just Bodyrock - they are quick and effective (with modifications) so I do like to use them frequently.

Catch y'all soon!

OH AND WE HIT 2000 VIEWS! Thank you for the support!

Fit test:

http://youtu.be/LfsaMTR-nAs

xo
Cher
gingerandcrew.com

March 1 - The workout journey continues...

2012-03-01T20:44:00.000-08:00

Hello followers!

It isn't the end - it never is! Even if February has come and gone the challenge is the same... eat well, train hard, and see results!

This blog is going to stay open, so expect to see new posts with workouts and challenges for you to enjoy.

What should you do? Find new and exciting ways to train, and tell us about them! Email cher@gingerandcrew.com to let us know about what you have noticed in the fitness industry and if it's HOT or NOT!

Summer is coming! What are you going to do to stay in shape? Comment below as we love to hear every ones trends and habits!

You will be hearing from us soon!!!

Cher
gingerandcrew.com

Steph - Day 28 - Slacker

2012-02-28T19:42:00.002-08:00

Today at the gym I realized exactly how much I've been slacking off the last couple of weeks. I just haven't had any motivation or the energy - the energy thing I think is cause I've been feeling depressed. It felt good to be back though...but man do I hate lunges. hahaha!

I'd really like to just not work anymore. You know? Just stay at home...being a mom, working out, cleaning, cooking, all of that while not worrying about money! I'm so tired of the financial stress. I'm sure everyone is the same, but seriously...somethings got to change. I don't know how much more I can actually take. And it really doesn't help that I'm so bored. I was raised to just keep my head down and work...cause you know...Interior Health offers a good pension. Well, frankly, I don't think that in 28 years I'm going to actually see any of that money, and I'm miserable NOW. MISERABLE. I'm sitting here dreading tomorrow. Ugh. I've got to do something different with my life....sooner than later!

Anyway, enough bitching. Time for bed...cause again...I've got to be well rested to behave myself!

Steph - Day 27 - Feeling a little angry

2012-02-27T20:05:00.003-08:00

So today I discovered that I'm a little angrier than I'd first thought. About work I mean. It was pretty hard for me to be there today. But, I'll have to suck it up and move on cause I have a
job...right?
I managed to get in a beautiful walk on my lunch break today, but I didn't get to the gym. I've been feeling like my daughter is acting out so much because she needs more of me. It's a struggle to know what is the right thing to do because both me time and Sophie time are equally important. Tonight, after a hellish weekend with her, I decided it best to come home. I made the right decision. I walked in the door and she clung to me until going to bed. It was great...we played some games, watched a little TV, had a nice family supper....I think we all needed a little time together.

Now with Sophie tucked into her little bed and my husband watching the car race, I'd better go do a little reading then get to bed. If I'm going to behave and keep my mouth shut at work tomorrow, I'd better be well rested!

Goodnight

Steph - Day 26 - Much better day

2012-02-26T20:10:00.002-08:00

Today turned out to be such a beautiful day. So sunny! The archery shoot was awesome! Got my best score yet...344 out of a possible 400 points! Six of us shooting in our group and I won..but quite a bit! LOL! I love healthy competition! (And..I beat my husband...which NEVER happens!)

I was a little sore this moring after my workout yesterday, which surprised me a little cause I didn't think I had a good workout. Well, the shooting course is basically a 3 hour hike, which you walk twice, and yikes, I'm feeling it! I also packed a lunch - a sandwhich (not that great but better then the burgers they sell), carrots, yogurt and an apple - which made the hike actually worth something!

I'm going not to lay on the couch, drink tea, and hopefully relax. Much better day than yesterday, and I'm just hoping that today helped to pull me up out of my funk.

Feel better Cher!

Hope the week is great!

Cher - Day 25 - Fitness & Sickness!

2012-02-25T22:06:00.001-08:00

So I am sick again! There are some nasty bugs going around, and I caught it. This puts a damper on the active weekend for sure! Also I have zero appetite. I am hoping tomorrow will be better. On the plus side I was sore for 2 days after Thursdays workout - that did make me feel better!

So with the illness, I only got in 3 workouts this week. My goal is to get at LEAST 3 workouts in next week. Doable? I think so!

Enjoy your Sunday!!!

Cher
gingerandcrew.com

Steph - Day 25 - Oops!

2012-02-25T20:19:00.002-08:00

So...apparently I forgot to blog last night! OOPS! Wow, I totally didn't realize until now! Last thing I remember is my husband waking me up to go to bed.

I'm sure glad this week is over. I have to admit, I got myself into a little bit of a funk over this whole job business. Found out for sure that I don't have enough experience and I'm not going to get it. The worst part is that financially, it would have helped us so much. We are struggling horribly, like many others, and the struggle is becoming unbearable. I let myself get to excited, and worked up...and then the let down hurt...A LOT. But again, it is what it is...and I truly believe that everything happens for a reason and turns out exactly as it was meant to.

I finally made it to the gym today, but I didn't have that great of a workout. I have an archery shoot tomorrow to go to, which will mean a full 5 - 6 hours of walking...which I'm really looking forward to! I'm hoping a day in the fresh air with friends will help bring me back to normal.

Night

Steph - Day 23 - Plugging away

2012-02-23T19:45:00.002-08:00

The struggle with weight is never ending. I don't know if I'm putting too much thought into it, or if I'm not putting enough into it. Somedays I feel like it's all I think about...and I think that those are the days I eat the worst. The days I don't think about it, I feel guilty and then end up obsessing! hahaha!

The exercise part of healthy living comes easily for me, thank goodness, but this eating nonsense is starting to feel like it's getting the better of me. I feel like it's excuse after excuse. At the end of the day, I have no self control. I WANT to eat well, I enjoy eating well, I like the way I feel when I eat well, I hate the way I feel when I don't eat well, but put something in front of me that I shouldn't eat...yep...I'm gunna eat it. And then, on top of eating the bad stuff, I feel so guilty about it, I eat the good stuff too! Even though I'm not hungry.

And lately, I feel like my desire to be thin is overtaking my desire to be healthy. And yes I want both, but I don't want one without the other. I wish that both would just be handed to me sometimes! But hard work pays off and feels so good. I'll keep plugging away and every time I fall off the wagon, I'll hop back on and start all over again.....

Night!

Cher - Day 23 - Sweat Everywhere!

2012-02-23T06:55:00.000-08:00

Holy Crap! This workout kicked my A**!

I did modify a few things:

My wrists started to kill by the 3rd round - so for the plank walk + knee repeaters I took out the walk and added push up bars to ease off on my wrists a bit. I did extra core at the end to make up for it.
I haven't been doing THIS many pushups in my workouts, so full pushups didn't last with good form. I switched to good old girlie pushups but did the rest of the exercises (ie. tuck jumps)
Since my wrists were pooched, for the second half I switched from triceps using wrists (I don't have the dip station) to skull crushers on the mat with dumbells.

Remember guys, there are modifications for almost EVERYTHING! I have tons of issues with wrists, neck (MVA), knees etc. but I still did it, and I still sweat a TON!

I did this in just under 20 minutes. I will do it again next week sometime and see if I can beat my time. Consistency is KEY!

Have an awesome Thursday - the weekend is almost here!

Hugs,

Cher

Steph - Day 22 - I Passed!!!

2012-02-22T19:41:00.002-08:00

Today was definately a better day! I had to stop this afternoon and really listen to what my body was telling me though. I slept last night, THANK GOD, but had a rough time getting up today. I made it to work and couldn't wait to go for a walk in the sunshine. I thought for sure that that would make me feel better. But when I got back, I got dizzy and I was totally out of breath. I think that my body was telling me that I need to just rest for another day. So, I listened and didn't go to the gym. I believe it was the right decision, but I'm missing "the burn" I'd be feeling right now if I'd have gone!

This road that I've been on the last few weeks, has actually made me realize a few things about myself. I do too much, I push myself too hard sometimes, I talk when I shouldn't, I put way too much effort into some things and way to little into other things, I don't give myself enough credit, and mostly...I need to deal with stress better! And if that's what this "adventure" was all about, well, GOOD.

I've really got to change a few things. I'm stressed, not sleeping enough and not eating well enough, and all three of those are a deadly combination. I'm going to try to settle down and not take on as much responsibility, sleep better (although that's super tough with a little one...cause let's face it....mom's are WAY better than dad's when you aren't feeling well) and concentrate on feeding my body better. All good changes to make!

So really, when I look at how I'm feeling today, and what I've realized about myself, this whole job thing has been a test...and I passed! :) And I still don't know for sure if I'm going to be disqualified, but it will be what it will be. And quite honestly, I'm comfortable with whatever happens. I know that one day I will advance, and when that day comes, all of struggles I've overcome, will make it that much sweeter!

Thanks for your encouraging words Cher! xoxo

Good night
*hugs*

Steph - Day 21 - :(

2012-02-21T20:48:00.002-08:00

What a day. Where to start...well...I didn't get to sleep until after 4 this morning. I was up all night with Sophie as she was coughing like crazy. I decide that I'd better suck it up and get to work because of the looming job interview. By the time I get there, I'm feeling nauseous and on the verge of tears. No sooner do I sit at my desk, I get called into the boss' office. "Oh shit" I think...my gut tightens cause I know there must be something wrong with the new job. Sure enough, she thinks that I'm not actually elegible because I don't have 2 years experince, which you have to have or have the appropriate courses...which I don't have. I'm at 17 months. So, what do I do? I have a meltdown in her office. Nice.

Luckily, I'm not as upset as I thought I'd be. It's not over, she wasn't totally sure, but I have a feeling that is not going to happen. I was so exhausted that I just couldn't keep it together. So long story short...that was the end of my day. I came home, cried and cried and cried....watched Grey's and Private Practice, cried some more, cause OMG Private Practice is a real tear jerker lately, then had a nap. I ate like crap, didn't exercise, and despite a pounding headache, I feel much better.

Now tomorrow morning, I'll get up (hopefully I get to sleep) and be okay. That's one thing about me...I bounce back quickly. The opportunity will come up again, and I'll try again, but in the end...everything happens for a reason. And, if she doesn't follow the rules, I could get the job but then someone gets upset and files a grievance, and I get bumped out of it. So really, if it's not my time...I just have to accept that. Will know for sure tomorrow.

Now to bed...please let my kid sleep....PPPPLLLLEEEEAAAASSSSEEE!

Steph - Day 20 - Great Run day!

2012-02-20T19:54:00.003-08:00

I had an awesome run tonight, and a great walk in the sunshine this afternoon. Did some more interval running...it's really great. By the 20 minute mark it's really hard to keep going. I did 1 min of running at 7.0 and then 2 mins of walking at 4.0. I'd really like to get to the point where I'm jogging on the down 2 minute intervals.

My interview was again cancelled, and no way of knowing when it will happen. Then, just when I think I can't handle any more stress, I come home to a grumpy husband, who, when he's grumpy...he's really grumpy. I've really just had enough of the day to day BS and am having a hard time finding anything postitive to say.

Despite an awesome run, I'm still feeling stressed and the end of my rope. I can only imagine how I'd feel if I didn't exercise...that's a scary thought! I ate well today also. And I'm definately noticing that my clothes are fitting differently. Thank goodness! It's about time!!!! At least that is a little motivation for me.

Hopefully a good night's sleep and I'll feel better....my husband too! lol!

Night!

Cher - Day 20 - NTC App Review!

2012-02-20T07:22:00.000-08:00

Hello Followers -

Well this morning I completed a 15 minute workout on my NTC app for my IPhone. This 15 min does not include warm up or cool down, and was wicked for fitting something in when you think you cannot.

I did Jodie Williams Fast Track Workout. It incorporated Core, legs & Abs. You could add on if you wanted more upper involved.

What I like about the NTC App:

It shows you each move step by step in either photos or video.
It cues you when to switch to the next exercise and when to switch sides
It allows you to play your own music
There is such a huge variety of workouts, for every level
Lastly, you can unlock workouts to more you train, it's not the same thing all the time!

What I dislike about the App:

They do not give you any transition time from exercise to exercise - what is means is I did 30 seconds of side plank then by the time I switch to the other side I only get 20 seconds. I now switch a little early but wish I didn't have to think ahead like that!

So all in all - this is a GREAT app! I got mine for free, but I am not sure if everyone is still getting that awesome deal. Even if they asked for $4.99, I would buy it.

Have a great Monday! It's a new week, and a new you is coming out to play!

Yours in health,

Cher
gingerandcrew.com

Steph - Day 19 - Awesome workout

2012-02-19T19:32:00.000-08:00

Proud to report that today was a much better day! :) My workout was awesome! Combining the cardio with the strength training is really a great thing. Bench step ups right after lunges equals shakey legs! I think I may have noticed my clothes fitting slightly looser today.....

I don't know if I've told you this yet, but my passion in life is fitness and health. It is where I eventually want to end up career wise. I want to help people reach their goals, and overcome whatever is standing in their way of being fit and healthy.

I've been thinking a lot this weekend, and I think that I've decided that regardless of how the job thing goes, I'm not going to wait for Sophie to be in school...I'm going to make small steps to reaching that goal. Which also means, that I've got to get super serious about my own fitness goals...and overcoming my own obstacles. It will be the first step.

Tomorrow is the start of a week that will either turn out great, or not so great. I'm nervous, stressed, scared...and SO ready for this to be ride to be over.

Steph - Day 18 - Skating day

2012-02-18T20:58:00.001-08:00

Today turned out to be a complete write off. No exercise and didn't eat well at all. I feel like crap. I was up last night, not for as long as the night before, but when you're as tired as I was, it sucked.
We got up this morning and took Sophie skating for the first time. She loved it and it was so much fun. I had hoped to at least get to do a few laps alone and work up a sweat, but it didn't happen. It was a great time though, and she's signed up for skating lessons next month! So hopefully we'll be skating way more!
You know, the stress is insane right now. And at a time when I should be going to the gym more, I just don't want to. Which is unusual for me....I love going so much. And I'm sure that it's the reason I'm eating so poorly. Between the stress and the lack of sleep...I'm doomed! I just wish this job stress would get sorted out. But....then...if I DON'T get the job...I'm going to be starting all over again! There is a lot on the line for me with this situation, and I'm just plain scared. ARGH!
I'm going to hit the gym pretty hard tomorrow and try to make up for today. I feel so determined in my head...and in my heart...and I did so well during the week...stupid valentine's day chocolate. hehe! Tomorrow will be a better day, and I have to say...I'm really looking forward to feeling better!

Night

Cher - Day 18 - Bodyrock'n

2012-02-18T14:16:00.000-08:00

So today I went back to check out Bodyrock.tv's newest workout. What is nice is that they offered 3 variations of their workouts today - Beginner, Intermediate, and Advanced. I did a little of all 3! :) Because of my MVA I also added my physio exercises to my intervals - got everything in!

It's true - you don't need their equipment to make it work. Because I am a trainer it's easy for me to modify using free weights, body weight or bands. Some people are not sure what to use - Bodyrock is now telling you the various options you have... and it's all free!

Check out the workouts I took from today:

And

And Lastly:

Have a great workout weekend you guys!

Steph - Day 17 - Wet walk

2012-02-17T19:52:00.000-08:00

I thankfully managed to get out for my walk this afternoon. I was wet, I got sprayed by a passing car...but still awesome to get out of the office!

I didn't make it to the gym after work today. I was up most of the night with a sick kid. I'm absolutely exhaused. And this evening has been hell. lol! This parenting business...it is hard. Anyone who tells you 2 is awful...hang in til 3. Cause 3 is way worse. I feel lately like all I do is fight with her and it's making me crazy. Even at 2:30 in the morning, there was an argument. And let me tell you, it's hard to keep you cool at that time.

We are getting up in the morning and going skating for the first time tomorrow! She's very excited, as am I. Let just hope that we don't have a major throw down and it gets cancelled though.

Well, I'm going to bed. I too need to get some sleep so I'm able to enjoy my day tomorrow!

Good night!
Happy weekend!

Cher - Day 16/17 - Sweet Hot Yoga

2012-02-17T06:24:00.000-08:00

Had an awesome workout yesterday morning doing Hot Yoga at @Mokshayogakelowna - 6am - yikes! Felt so nice in the hot room, heat, stretch, shaking muscles.... Sweet hot yoga :) I went home and had a cider in the evening - I felt like I deserved it, however feel a bit bad that I did it now. From a caloric standpoint, I barely had dinner so the calories aren't the issue, it's the empty calories and high sugar content that are the issue. Bad Cher - do better on Day 17.

So what is the plan for day 17? I have a super packed day today. If the weather is good I am going to try to get a walk in at lunch like Steph does every (almost!) day. Sounds like a good idea. Other than that I don't know if I will get any training in *sad face*. But I have a stellar plan to train Saturday. That will be 4 days this week, so it isn't my best performance, but not below the smack me upside the head line. *happy face*

My big thing I think is my long days. Not that it's the work that is tough, it is the last 2 hours (4:30-6:30pm) that I struggle, then when I get home I am bagged! I don't know how nurses do it - I could never be a nurse, or long haul truck driver - I admit I am a woosie.

On that note! Have a great Thursday and we will catch up with you before the weekend! Eat clean and stay active!

xo
Cher
gingerandcrew.com

Steph - Day 16 - Hungry

2012-02-16T19:36:00.000-08:00

Have I told you how much I hate the snow? Cause I really REALLY hate the snow. I don't mind if it's in the mountains...but around here it just is a pain in the butt! I couldn't go for a walk on my break today, and I really miss is. I went to the gym after work though, and had a great workout...almost another barf workout. Doing cardio inbetween sets really makes it tough!

Then I came home, and I was hungry. I'm definately not eating enough for lunch. I've been having an apple in the afternoon, but it just isn't enough. So basically what happened tonight, is I was so hungry, I over ate. I'm going to have to fix this, cause it's not working. I'm not a leftover fan. Micorwaved meat is icky. So rather than skip lunch, which I used to do, I've been having a meal replacement shake and some raw veggies. I'm good til about 2, but after that, I can't get enough food in me.

I don't really know what to do for lunch though. Sandwhiches aren't the healthiest option, leftovers are just out. I'll occasionally do a spinach salad with chicken or eggs, but lately I just can't stomach the meat and eggs. I'm really at a loss....

And I didn't hear when my interview will be yet...and I won't hear tomorrow as my boss is on vacation...this is KILLING me! I wish they'd just give me the job! If only it worked like that.....

Night...and Happy Friday tomorrow!

Steph - Day 15 - HIIT

2012-02-15T20:00:00.000-08:00

Well today....was good. I ran...I ran til I almost barfed! I got in my walk at lunch, which was so great in the beautiful sun! Then to the gym for a nice de-day run. I decided that I was going to do a HIIT run....OMG....I can't believe how hard that is! I did 1 min of sprinting at 6.9mph and then 2 of walking at 4.0mph. And by the 20 min mark, I almost had to stop. But I pushed through and got the full 3o mins in..plus a 7 minute cool down.

And....proud to report...day 3 on the food wagon...GREAT! I'm pretty hungry right now, but I'm sure it's not "real" hunger...it's habit hunger. I'm feeling quite strong and healthy the last few days which is giving me the motivation to not cheat. And frankly, after my run today, once I make it to the couch, (SURVIVOR STARTS TONIGHT!!!!), I'm not sure that I'll be able to get up to get a snack! LOL! I'm hurting. hehe

Night!

Cher - Day 15 - Half way!

2012-02-15T06:55:00.000-08:00

I must say that these past 2 weeks have gotten me back into the swing of things. It hasn't been perfect, but I feel as though I am on my way. I am training between 4-5 days per week and starting to feel better for it. Today though I am going to take it easy. I have cramps still and feel like I am the size of a house. Also I am quite sore from yesterday :) Because of my lack of training today, guess what? I have to make it up later in the week.... no excuses.

Food - I did awesome last night! We had roast beef - I had NO POTATOES! Instead 3/4 of my plate was filled with veggies! Woop Woop! I am so proud of myself. It used to be common to see potatoes and gravy on my plate - Not this time! These small changes can amount to big calorie cuts in your diet. The potatoes themselves are not the enemy - it's the butter, milk and gravy that are on them that makes me grow bigger just looking at them.

Happy hump day everyone - Keep making those positive choices - in food, training, and in LIFE!

xo
Cher
gingerandcrew.com