January 27, 2015

Jacked Up Wolverine Workout - Arms and Chest

I was inspired by one of Hugh Jackman's Wolverine workout plans. He changes up his workout plans for each film to challenge himself in different ways. I do no remember which Wolverine film he was preparing for when he did this workout with the trainer, David Kingsbury.

"The Wolverine Workout Monday routine starts with a Chest & Arms workout, followed by 45 minutes of low-impact cardio on an empty stomach. The key is that do weightlifting and cardio before the first meal of the day to burn fat."

Here is the link to read the full article: http://www.popworkouts.com/hugh-jackman-workout-wolverine/
 



Now, in my version, I did not do it till the afternoon and I did it on Sunday, but that's ok. Also I turned the weight lifting section into a strengthening-cardio. Because I am going through all of the exercises in that circuit as fast as I can (in a slow and controlled way), while still keeping good form and only giving myself enough seconds of recovery between each exercise. Thus, upping the calorie torch.
After completely all those exercises, I rest and maybe do a little stretching and drink some water, and then do 4min of resting/cardio (I practiced Mixed Martial Arts. You could continue to rest). - This all equals 1 Set. 

Depending on your fitness level you could do more. I did 4 sets, cause that is what Hugh Jackman did and I believed I was fit enough to do so. Granted, after the 1st set I mentally wanted to be done, but I pushed myself, and then had the mentality of stubburn refusal to give up. Resulting to an accomplished feeling of getting my goals done.

I confess, the 2min rest was NOT enough though. Because, when I was trying to practice my Spinning Side Kick in the 4min following rest - boy was I sloppy! So if I want my technique to be good, I need to let my body recover more from the exertion. Next time, I'm tacking on 2-4 more minutes of rest before my 4min resting/cardio, which is completely optional for any level. Meaning you don't even have to do the 4 min cardio part between sets, just rest, stretch, drink, water, let your body recover, whatever.


Sunday Workout of Arm and Chest (and calves)

Warm-Up:
8min Tabata Jump Rope Warm-Up: 50sec Hard 10sec Rest (Do 8 Rounds)
1st Round - Jump Rope.                                5th Round - Jumping Jacks
2nd Round - Jump Rope.                               6th Round - Jack Squats
3rd Round - High Jump Rope.                       7th Round - Jump Rope 
4th Round - High Knee Jog Jump Rope        8th Round - Jump Rope (Arm-Switch)


Circuit 1a [Do 4 sets]:
10 reps Dumbbell Bench Press (30lbs)
10 reps Dumbbell Shoulder Press (15lbs)
10 reps Dumbbell Behind-the-Neck Press (15lbs)
5min Rest n Stretch (instead of 1min)
4min MMA (1st Side Kick, 2nd L. Spin Side Kick, 3rd R. Spin Side Kick, 4th Spin Side Kick both sides)

Circuit 1b [Do 3 sets]:
10 reps Cuban press (15lbs)
10 reps Dips 
12 reps Tricep Press (20lbs)
8 reps Lat Raises (10lbs)
8 reps Front Raises  (10lbs)
8 reps Rear Shoulder Flys  (15lbs)
8 reps Overhead Press  (15lbs)

4min Rounds (1st L. Spin Hook Kick; 2nd R. Spin Hook Kick)


Notice, I have already done 32 minutes of cardio (in the warm-up and between strength sets), and my goal is at least 45min, cause that is what Hugh Jackman did). But you don't have to do any cardio if you don't want to. You can just do the cardio between sets or no cardio between sets and do all 45 min of cardio after the strengthening portion - whatever works for you, whatever makes you happy and makes you feel accomplished.


Cardio For Sunday: 14min

7min Rounds (on each side) (build on if bored)
R. Hollow-Out to R. Hook punch to L. Cross Punch to R. Round Kick to R. Double Elbow Strike to L. Overhead Hammer Strike to L. Back Kick to L. Forearm Block to R. Uppercut (stomach)


10min Yoga n Stretch 


My Time (on Sunday, Jan. 25) was 79min. The strengthening circuits in total took me 55 minutes with the 2min rest and 4min MMA practice.




How-To:

Circuit 1a:

Dumbbell Bench Press (I lied on the floor)



Dumbbell Shoulder Press 



Dumbbell Behind-the-Neck Press (but I used dumbbells)



Side Kick - follow this link: http://youtu.be/S62icvCN6kM


 Spin Side Kick (don't do this if you've never done just the Side Kick. Perfect the Side Kick FIRST)
If you do have the Side Kick down, then Follow this tutorial: http://youtu.be/UjXVOuBDjU0




Circuit 1b:

Cuban press 





Dips (up n down)



Tricep Press (except I did on the floor)





Lat Raises 



Front Raises  



 Rear Shoulder Flys  (these are all examples of different ways this could be done)





Overhead Press 






Modified:
Lower the weights or up the weights

Beginners, I would recommend, cutting rounds in half. Or only doing one of the strenghtening circuits.
Or set a time limit (if you only have a certain amount of time to workout), like 20-32 minutes, more or less?




*Stretching is important, because helps you execute the exercises more fluidly.




At the end of this I feel great! Like a beast!

Ok, so I actually I felt tired and beat up, like I just got done fighting hard and came out victorious! But wanted to just relax and chill out. =D



January 26, 2015

Half-Done Cinnamon Roll Pie (Gluten, Dairy, Sugar, Soy, n Nut Free Free)

Whoa!

I did not see that comin'!

I followed this recipe on pintrist, but made a couple modifications from the original "Cinnamon Roll Pie" recipe done by the Earth Balance company.

And it tastes so delicious! I'd eat the whole thing at once if I could, but that would involve an exploding stomach and be no fun! 

Alas, let's get to the recipe, eh?

Here are some of the main ingredients...




For the Dough:
2 3/4 c Betty Crocker's GF All-Purpose Flour
3 T plus 1/8 c Truvia
1 t Baking Powder
1/2 t Baking Soda
2 t Apple Cider Vinegar
6 T Earth Balance Buttery Spread (with no soy version) (melted)
3/4 c Rice Milk plus more to make a nice firm ball 
           [probably 4-6 T more - I added by the tablespoon till it made the dough a nice non-crumbly ball, which I do no recollect how many more tablespoons that was. Sorry! I will try to remember next time I make em!]

For the Filling:
Heaping 3/4 Truvia
5 T All-Purpose Flour
1 T Cinnamon 
6 T Earth Balance Buttery Spread (melted)


It's really quite simple now.


Directions:

1st Mix all the ingredients for the dough. (Mix for about 1-2, maybe 3 minutes is fine too, just till the dough becomes a ball)

2nd Mix all the ingredients for the filling

3rd Roll out 2/3 of the dough (set us for top part of pie) and put in bottom of standard 9" pie pan. (I rolled the base out on the parchment paper, so I could just lift the delicate, flat dough into the pie pan and gently press the dough into pie pan more fittingly.

4th Spread about 2/3 of the filling into the base of the dough.

5th Roll Out the last 1/3 of the dough for the top part of the pie on another piece of parchment paper. And then lift the parchment paper, flip it upside on top of the filling and base-dough.
           (This part was probably the trickiest to get on, cause mine ended slightly lopsided, so I had to move it more centered. And of course, cause the flattened dough is so fragile it ripped several times during the process. But that's ok, cause it sticks back together reall nice like when gently pressed together.)

6th Bake at 400 degrees for 20min.



I cut my circles not in pie form. 

Oh! And it's called "Half-Done" cause it's sooo sweet as is without a sweet glaze to go on top.

In fact, I am considering making it less sweeter? What say you?

January 25, 2015

Daily Goals

So the need to sleep 10 hours a night is real for me! Have I been doing so? Psh! No! 



Oh, so that's one reason why my health has been suffering?

Good to know.

Drink 3-4 liters of water a day?



Yea, I need to work on that, cause I feel ten times better when I do that too!



I need to practice having self-control and REALLY know when to stop eating or not eating. Like after supper, I am done!


 Ok, I have not been doing that. And really I should. For, I have noticed that when I do, I feel loads better too, and when I don't allow myself to eat anything 3-4 hours before going to sleep helps me as well. I have also noticed I feel better not eating for at least 12 hours (of the night/sleeping hours), cause I just don't need that energy during those times. 

I read an article that Hugh Jackman when preparing for his Wolverine movies and scenes, he will fast for at least 12 hours too during the night.

"Jackman consumed 6,000 calories a day strictly between the hours of 10am and 6pm." Combined with super intense strengthening workouts and some cardio too.





Another article said:
"The Hugh Jackman Diet for Phase II: Lean Building was an intermittent fasting approach made famous by the book: The 8-Hour Diet. The Lean Building phase uses a 16/8 Intermittent Fasting diet. This is where you fast (don’t eat) for 16 hours, followed by an eight hour window where you eat 3,500-4,500 calories. The window would start right after Hugh Jackman’s morning workout."


So a big marker point for me is to say that I won't eat from 8pm to 8am, in ordered to allow my body to use what it has stored up already, and to allow my digestive system to take a break, and to let my body rest and repair itself. 



Another goal is no carbs at night.

In one other article concerning Jackman:
"Carbs aren’t banned – just limited. 'I have oatmeal for breakfast, and brown rice or yams for lunch,' Jackman says. There are never any carbs after 3pm. “If you just made that one change and did nothing else, you’d lose 11lb (5kgs) in the first month,” he says." 


These are some good baby steps, if I do say so myself. 

Re-Cap:
1. Drink 3-4 liters of water a day
2. Get 10 hours of sleep
3. No eating for at least 12-16 hours a day
4. No carbs at night, or even after 3pm

Time To Live in the Moment and Not Somewhere Else

Taking ten step backwards from where you wanted to go is no fun whatsoever! Trust me, I know. I am there right now.

A good friend of mine told me "in ordered for an arrow to be shot forward it has to be pulled back."

And I thought, "Huh! Isn't that interesting! Well. Thanks, 2014 for being one of those pulled back years!" 

Let's move forward now!

Wait, I am actually kind of scared to move forward...

So I tell myself that one quote:


Anyways!
Or maybe I've just gone on the wrong road and am now just discovering that this is not the road to be on?

Ok, actually, I lied. I was supposed to be on this road, because I have met some great new people on the way, even though I have slowly slid down the slope of self-hatred without realizing it, the people, the new friends liked me anyways!

I just don't understand how they can, especially the old friends that still like me after all the scowling and ignoring fronts I've given them this past year. I have been barely living with myself, and now I'm like, "Girl, what have you been doing? For goodness sakes, we need to stop trying to get something that is not meant for us and go for what is."



Which is giving yourself time to do what you NEED, not what you want to NEED. Accept that the want to write is not right now, or the want to watch something is not right now, and accept the need to workout is right now, or the need to write is right now, or the need to hang out with friends is right now, or the need to journal is right now, or the need to figure out the workout for tomorrow or even today is....or the need to...whatever your heart is telling you (which is God's Spirit leading my heart by faith - for I may not be able to plan out my hour by hour, because then I am not trusting God to provide me with what I need each step of the day.

Matthew 6: 25-27:
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?"






July 29, 2014

Hannah'sHeroShred 7 - Pyramid Abs

This workout is for time.
How fast can you go?

Last time I did this workout - which was September 2013 - I finished in 26 minutes. Today I finished in 20 minutes.

10 Plank-Ups
20 Scorpion Push-Ups
30 Weighted V-Ups
40 Plank Twists
50 Left Side Crunches
60 Weighted Cougar Crawls
50 Right Side Crunches
40 Plank Twists
30 U-Boats
20 Triangle Push-Ups
10 Plank-Ups


How-To:

 Plank-Ups



Scorpion Push-Ups



Weighted V-Ups (optional to hold a weight between hands. I held 20 lb dumbbell)


Plank Twists


Side Crunches

Weighted Cougar Crawls (hold a 10-20 pound dumbbell in each hand)

U-Boats (draw a "u" with your feet)

Triangle Push-Ups

Be Determined

I confess, I have been a very lazy bum since -when? February? Yea, probably. The little will-power I had over the past few months twindled to this summer of having no motivation whatsoever to workout. No motivation to keep the sweet stuff out of my mouth.

The past couple of days the word that has been the most motivating and convincing to myself to change (because. I have realized that I did not want to change, but conform to the world's "eat whatever, whenever and forget taking time to workout" mindset) 

So this morning before work - I did a 10 minute workout. And when I got home from work, I did a - what turned out to be a - 20 minute workout, because it was for time.

So what were the words to inspire and motivate me?

"Be Determined"

Be determined to changed your body. 
Be determined to lose weight. 
Be determined to have self-control in eating. 
Be determined to work on your passions. 
Be determined to eat more meat and not sweets. 
Be determined to drink more water and nothing at all. 
Be determined to get more sleep. 
Be determined to say no when appropriate. 
Be determined to grow my relationship with God.

Be Dtermined...

What's your "Be Determined"?




May 20, 2014

Hannah'sHeroShred 6 - Burpee and DB Swing in 15/1 Workout

AWhat the heck do I mean?

Well, first of off, let me just say....

Look bad after a workout? Check!




All right so, I clearly cannot hold a camera still after a workout; my muscles are just a bit too fatigued to hold anything perfectly still, but that's okay.


Now the original workout I found was 15/1:

15 Burpees
1 Squat Press
14 Burpees
 2 Squat Press
13 Burpees 
3 Squat Press
12 Burpees
4 Squat Press
11 Burpees
5 Squat Press
 10 Burpees
6 Squat Press
9 Burpees
 7 Squat Press
8 Burpees
8 Squat Press
7 Burpees
9 Squat Press
6 Burpees
10 Squat Press 
5 Burpees
11 Squat Press
 4 Burpees
12 Squat Press
3 Burpees
13 Squat Press
2 Burpees
14 Squat Press
1 Burpee
15 Squat Press

Got it?

BUT I changed it up. 

I decided to do different variations of the Burpee instead of the same one each time. So be creative and come up with your own variations.

The second exercise, I did dumbbell swings instead if the squat press because I wanted more cardio and glute workout. If you don't have dumbbells or heavy enough dumbbells, use books. Surely, you've got books or shopping bags you can fill with something heavy-like? 

Again, get creative! Use what you have in your house/home. Don't let "But I don't have the 'right' equipment" phrase stop you from trying those exercises that you want to try. I am going to say it again....GET CREATIVE!

This is my version:

Hannah'sHeroShred - 15/1 

15 Burpees
1 Dumbell Swing OR Hindu Squat
14 Hand-Release Push-Up Jump Burpees (or some call it the explosive push-up)
 2 Dumbell Swing OR Hindu Squat
13 Feet Clap Plank Jack Push-up Burpees 
3 Dumbell Swing OR Hindu Squat
12 Spider-Man Burpees
4 Dumbell Swing OR Hindu Squat
11 Froggy Burpees
5 Dumbell Swing OR Hindu Squat
 10 Double Hand-Release Push-up Plank Twist Burpees
6 Dumbell Swing OR Hindu Squat
9 Burpee Tuck Jump
 7 Dumbell Swing OR Hindu Squat
8 Double Hand-Release Push-up Knee-In Burpees
8 Dumbell Swing OR Hindu Squat
7 Double Jack Squat Burpees
9 Dumbell Swing OR Hindu Squat
6 Opposition Reach Behind Burpees
10 Dumbell Swing OR Hindu Squat
5 Competition Burpees
11 Dumbell Swing OR Hindu Squat
 4 Hand-Release Shoulder-Tap Burpees
12 Dumbell Swing OR Hindu Squat
3 Broad Jump Burpees
13 Dumbell Swing OR Hindu Squat
2 Explosive Burpees
14 Dumbell Swing OR Hindu Squat
1 Explosive Burpee
15 Dumbell Swing OR Hindu Squat


How-To:

Burpee - push-up then jump to standing position so you can jump as high as possible and immediately drop back into push-up position to start over


Dumbell Swing 


Or

Hindu Squat