November 27, 2015

THANKFUL Sweaty Circuit Training

I almost didn't workout on Thanksgiving day, but restlessness got to me by 19:30 and I couldn't not get alone by myself for a half hour-ish sweat session!



THANKFUL Sweaty Circuit Training

Warm-Up:   10-10-10-10
Double Squat Jack Half Burpee
Close-Grip Push-Up
Skater Lunge (1/2 ea. side)

Rest 2 min

Strength On-Fire:   12 min HIIT
2 min - 2 Lunge Jumps to 2 Squat Jumps to 2 Push-Ups
2 min - Alt. 10 Reverse Lunge (each side)
2 min - Sumo Squat
2 min - Alt. Single-Arm Clean and Press
2 min - Alt. 10 Single-Arm Bent-Over Row (each side)
2 min - Reverse Squats

Rest 2-3 min.

Step-Up Abs:    12-6
Romanian Lunge (each side)
Plank-Ups
Side Plank Lift (each side)
Sumo Squat Toe Touch
Resisted Single Leg Press
Resisted Frog Press


SOME HARD-TO-FIND HOW-TO'S:

Resisted Single Leg Press






Resisted Frog Press






FRIDAY FITNESS: FullBody Burn Off

Burn, burn, burn! 



Getting breathless and sweaty and exhausted...that's the mission. That means it's working and we're getting stronger.

Burn, burn, burn!

That's the goal every time we hit the "workout" button in our daily agendas. This is not a game!



FRIDAY'S FITNESS: At-Home Circuit Training 

FullBody Burn Off:

Warm-Up:    8min AMRAP
10 Lunge Jumps
10 Squat Jumps
10 Push-ups 
10 Single-Arm Bent-Over Row

Strength-On-Fire:    20-20-10-10
Sumo Squat
Alt. Single-Arm Clean & Press
 Reverse Squat
Close-Grip Push-ups 
Knee Tucks
Leg Lifts

Ab Step-Up:    20 Reps each
U-Boat
Knee Tucks
Mountain Climbers 
Leg Lifts
Bicycle Sit-Ups
Plank Jacks
Resisted Single-Leg Press
Resisted Frog Press
Mogul Plank



November 25, 2015

WORKOUT WEDNESDAY: Arms & FullBody Circuit Training

Happy Wednesday folks! It's a great day to start fresh, to start again, to keep going, to stay positive, to want your dreams more!

Don't let anyone or anything stop you! Sometimes you have to kick your excuses in the face and be stronger than them, even when you're work environment is being surrounded by chocolate and candy. Seriously, though, I sell that stuff right now, and it's a real self-control exerciser! Every day is a challenge and you decide who's going to win your present desire or your future desire. 

One thing that helps me is remembering that: "Today's choices decide the future," (by someone I am afraid I do not remember).

And LIVE WITHOUT REGRETS 



WARNING: The following workout could take you up to an hour or more or less, depending on your fitness level. So. You may want to break it up into 1-4 separate workouts.

And this next imagery quote is true, even if I am not a true CrossFit nut, but I am nuts over HIIT and heart pumping, circuit training and pushing myself...



WEDNESDAY'S WORKOUT: Arms & FullBody Circuit Training 

Warm-Up:         10-10-20-10-10
Jump Squats Knee Strike
Close-Grip Push-Ups
Pull-Ups

Rest 2-3 min

16min Tabata Arms:

                             1min                             |.             1min
         2 Lunge Jump to 2 Squats Jump.    |.         Sumo Squat
         5 Lat Raise to 5 Front Raise.             |.          U-Boat
          5 Flye to 5 Bicep Curl.                      |.           Sumo Squat
           5 Jack Squats to 2 Pistol Squats.    |.        Seated Row
         2 Skull Crushers to 2 Wght'd V-Ups.  |.        Sumo Squat
            4 Dips to 4 Hanging Knee Ups.       |.        Tricep Kickback
   4 Curtsy Lunge to 2 Squats (alt. Sides).    |.        2 Scissors to Reverse Crunch
         Alt. Single-Arm Clean and Press.        |.         Close-Grip Push-Ups

Rest 3min

Strength On-Fire:       4 Rounds
10 Chest Press
30 Weighted Bridge Lift
12 Weighted V-Ups
6 Alt. Single-Arm KB Swings


Rest 3min

Cash-Out:         12min HIIT
2min -->. 4 Curtsy Lunge to 4 Reverse Squats
1min -->.  Seated Row 
1min -->.  Seated Knee Tuck
1min -->.  Dips
1min -->.  Frog Press
              REPEAT


Stretch:    5-8min




Some hard to find how-to's:



U-Boat






Frog Press:













November 23, 2015

MAKING MONDAY: Legs and Ab Circuit Training

Today, I had to break my workout into two parts, because I didn't start my workout soon enough before work. But that's okay! It just means I get to fire up my metabolism twice!




Circuit Training Part 1:

Warm-Up A:     Do 4 Rounds
25 Sumo Squats
25 weighted V-Ups
25 Jack Squats

Rest 3min

12min Tabata Abs:
1min.                         30sec
Bicycle Sit-Ups.  |.   Left Bent-Over Row
Reverse Crunch. |.  Right Bent-Over Row
Leg Lifts.             |. Close-Grip Push-Up
KneeHug Sit-Ups | Close-Grip Push-Up
RussianTwist Sit-Up|Close-Grip Push-Up
Side Plank Lift.      | Close-Grip Push-Up
Side Crunch.        |. Close-Grip Push-Up
Crunch&ToeTouch | Close-Grip Push-Up



7-8 Hours later...

Circuit Training Part 2:

Warm-Up B:      12-6-6-6-6
Close-Grip Push-Ups
Lunge Jumps
Pull-Ups
Sumo Squat Roundhouse Kick

Rest 3min

Strength On-Fire: 4 Rounds
50 Sumo Squats
20 Left Bent Over Rows
20 Right Bent Over Rows
50 Reverse Squats
20 Weighted V-Ups
20 Reverse Crunch











November 19, 2015

THURSDAY'S TOUGH: Legs n Butt Circuit Training

I did not want to workout this afternoon but I gently and kindly forced myself.



Warm-Up:
4 Rounds
12 Romanian Lunges
12 Lunge Jumps
12 Weighted Squats

Step-Up 12min AMRAP
20 Single-Arm KB Swings
20 Push-ups 
20 Squat Jumps
20 Weighted V-Ups

MMA Cardio Blast-Off:
4min Rounds 3 times.

THURSDAY'S THOUGHT: Anchors Are...

I don't know why, but Anchor's are just so great!

Why?


Plus...


And...


Not to mention, Anchor's represent hope, in that hope Anchor's the soul to keep going despite the storms of life.



November 18, 2015

TUESDAY'S CIRCUIT TRAINING: Legs, Arms n Abs

Supposed to be going to bed, I mean I was following asleep at 9pm. But the being the stubborn me that I am I chose to work on my book till 11pm. 😧😵😂

So then I proceeded to do my nightly routine that every healthy person has (???) - brush teeth, floss, wash face, etc.

I was thinking, "All right, Hannah, off to bed!"

But then I was like, let's go to the other room and do some squats!


I had post that! It cracks me up, but basically when I don't have a workout plan...umm...squats? And push-ups?

Yeah, they're the first things I end up starting with!

Anyways, I turned on the stopwatch...and just went with it (making the goal to get in at least 100 push-ups in there somewhere!)

Tuesday's Circuit Training: Legs, Arms, n Abs:

50 Squats
15sec Downward Dog
25 Push-ups 
50 Sumo Squats
15sec Downward Dog
25 Push-ups 
1min AMRAP of 4 Squats to Alternating 4 Dragon Lunges (stay low!)
15sec Downward Dog
25 Close-Grip Push-ups 
10 Reverse Lunge to Knee Up (ea. side)
15sec Downward Dog
10 Reverse Lunge to Knee Up (ea. side)
15sec Downward Dog
25 Triangle Push-ups 

Cash-Out Stretch:
30sec Downward Dog (yoga)
30sec Left Pigeon Pose (yoga)
30sec Right Pigeon Pose (yoga)
30sec Seated Left Hamstring Stretch
30sec Seated Right Hamstring Stretch
30sec Butterfly 
30sec Downward Dog (yoga)
15sec Upward Dog (yoga)
15sec Downward Dog (yoga)

Cash-Out Abs:
1min Plank
20 All-the-Way-Back Knee Hugs
30sec Plank
20 Russian Twist Sit-Ups
15sec Plank
15sec Downward Dog (yoga)
15sec Upward Dog (yoga)
5 Dive Bomber Push-Ups
15sec Downward Dog (yoga)
15sec Plank



November 16, 2015

MONDAY'S Short-On-Time 10min Intervals Workout

My day is disappearing way to fast! 

I can so far squeeze in a quick intense 10min workout between jobs...



10min of Intervals Workout:

1min Push-Ups
1min Squats
1min Dumbbell Swing
1min Shoulder Press
1min Jack Squats
1min Pull-Ups
40sec Weighted V-Ups
20sec Plank
40sec Weighted V-Ups
20sec Plank
1min Downward Dog (yoga pose)
1min Plank


November 15, 2015

SHOOTING SUNDAY: Aim High

I've always believed in the importance of dreaming big and following your dreams, even if you seem miles and miles, even planets away from making that or those dreams come true.




All of these trips and falls along the way are how you learn and grow to be better  for dreams. Each of us just has to choose what to do every time we fall - stay down? Give up and take the road you know you're not meant for? Or stick with your goals to attain your dream!



This reminds me of one of my heroines from my Remmington Pirates book series, Martha Remmington.

Martha Remmington grew up hunting for game with her brothers and cousins. She favored the bow and arrow over the musket.




This scene I am about to reveal is still a work in progress, seeing as I know it's in the countryside in England somewhere, but of Bath or Portsmouth?? I don't know. I haven't figured that part out yet. And I am debating whether she's wearing a dress or male clothes in this scene???

I guess I won't know until I figure out where this scene takes place in the Remmington Pirates series.

THE SCENE:

            A dense forest dripped with the rain fall, as there was breathing and the beat of a person running. Martha, three and twenty years old, long hair, dark brown eyes, dressed in male clothes, she glided through the trees, a bow and arrows strapped to her shoulder.

            She slowed, crooked her head, listening.
            A dense forest dripped with the rain fall, as there was breathing and the beat of a person running. Martha, two and twenty years old, long hair, dark brown eyes, dressed in male clothes, she glided through the trees, a bow strapped to her shoulder.
            She slowed, crooked her head, listening.
            A man suddenly jumped out from behind some pine trees with a dagger and attacked Marty. Instinctively, pulling the bow from her back, she blocked the man’s hand holding the dagger. She kicked him in the shin and hit his upper arm with the end of her bow. He growled, swinging his blade at her anew. She attempted to dodge, but he still slit part of the skin above her hip. Fresh blood leaked through her clothes. She kicked his thigh, pounded the side of her fist across his face and whacked the bow across his neck. He dropped to the ground unconscious. Breathless, she ran away, pressing her palm into her wound. “I need to bandage this up,” she mumbled to herself.




November 14, 2015

TUESDAY'S TIP: Let Your Dreams Set Sail

Sometimes I get so frustrated and fed up with myself and situation in life, I'm asking why can't the wind take me somewhere else?!

Alas...



Which for me, means staying focused on my dreams and passions, despite my circumstances and to just...




STAY FOCUSED!!!!
You got this!



DON'T GET DISTRACTED!!!!!
Give yourself reminders to get sucked back into the right direction.



WORK WITH YOUR SHIP TO GET YOU GOING IN THE RIGHT DIRECTION DESPITE THE UNCOOPERATIVE WIND!




I BEG OF YOU - DON'T GIVE UP!!!!




SINKING SATURDAY

Did I get you? What am I babbling about?

I'm emotionally sinking into darkness!



Just kidding! I am not. 

Don't get me wrong, there are loads of times where I do feel like a sinking ship, where everything is not where it's supposed to be and falling apart.



But faith and hope pull me back up and keep me afloat, reminding me to "STAY FOCUSED" and think positively (all the while being logical and realistic about where I'm at).

SOOO....


Of course...


Still...



So, STAY POSITIVE!

All right, want to read scene from my Remmington Pirates book series that actually involves a sinking ship?




I was hoping you would, I mean you're still reading so...

So the situation is, Jane Remmington has recently been rescued by her brother, Lieutenant Lowell Remmington and is now sailing on the merchant ship, part of her brother's Royal Navy crew is escorting, when the villainous Scottish pirates of Captuan Skullblade come for the stolen hostage - Jane. And anti-hero, Tom is part of that Scottish crew...



THE SCENE: 

           Clenching a dagger in her hand, Jane is hiding behind some storage on the main deck, spying on the Scottish crew's attempt to round up the merchant crew and the Royal Navy sailors. One of Skullblade's men slit the merchant captain's daughter's throat.
            “NOOO!” wailed the merchant captain scrambling toward his limp daughter lying on the deck. The clanging and banging of weapons erupted all around with the thunder booming in the sky, as the pirates attacked the sailors mercilessly and the sailors attempted to fight back.
            Breathing hard, Jane’s mouth opened wide in shock at what had just happened to the girl. Lightning lit up the angry sky with a mean slice. Out of nowhere, a young man, no more than, twenty crouched in front of Jane with a proud smile.
            Jane’s heart jumped, as she herself leaped back in fright.
            “Ir ye, Jane?” he smirked, as thunder loudly clapped overhead.
            “What?!” Jane stared with wide-eyed fear.
            He reached for her. She panicked and stabbed him in the stomach. Immediately pulling the dagger away, she gasped in horror. The young man’s boyish face etched in pain as his hands went to the hole in his stomach, catching blood on his hands, as he fell to his knees.
            “Wh-wh-what have I done?” She mumbled. Tears ran down her cheeks. “This can’t be happening... I’m not a killer!” She felt horrible. What had she done? She’d never killed anyone before. “I’m sorry!” tried Jane, whilst the young man looked one last time at her before falling on his front side with the rock of the ship.
            An older pirate came around the corner witnessing the boy fall over and Jane’s horrified expression. A murderous look crossed the older pirate’s face.
            Jane stumbled back, but she caught herself before falling over. She’d only meant to make her enemies weak and unable to defend themselves, so she could have the advantage of getting away. She started hyperventilating and mumbling to herself. “I just want to go home. I just want to be safe at home....”
            “YOU!” an angry gruff voice shouted with obvious hate dripping from the word. Three pirates looked at him then at Jane and the young pirate with shock.
            Jane then looked over just in time to see the older man rush at her with a deadly look.
            Before she could block him off, he grabbed her neck with his left hand, shoving her against the side of a building. “You killed mah brother!” He cursed at her and she tried kicking him, struggling to breath between his tight hold around her neck. He then lifted and squeezed so tightly, the air was instantly and more painfully cut off from her lungs. She felt her tippy toes barely touch the ground. So instantly she dropped her dagger and clawed at the slug clamped around her throat, but it was like trying to pry a part jail bars.
            He pulled out his pistol and pointed it at her head. Jane thought for sure she was going to die. God! Was the only thing she could think, as she felt herself taken over with fright and her vision start to cloud with blackness.
            “You killed mah brother! So I’ll guess I’ll be seein’ ye in Davy Jones’ locker, wench!” The man had a grimaced look set on his face. His eyes glared at her, filled with anger and bitterness.
            Bigger black spots started appearing in Jane’s vision.
            Tom narrowed his eyes at one of his father’s men, trying to keep his balance on the swaying ship, while gripping a young woman’s neck.
            Jane struggled to maintain consciousness, as they felt a light shower of cool rain hit their clothes.
            Tom’s jaw tightened with protectiveness when suddenly a wave tossed the ship toward its side, sending everyone sliding across the deck.
            Air and life seemed to rush back into Jane. She had come so close to being totally gone, as she thudded roughly across the deck. She dragged at gulps of air, as she attempted to focus and grab a hold of something to keep from going overboard.
            “Get her!” Tom yelled at a couple of pirates from across the deck that were nearest Jane. “But ye dinnae dare harm her!”
            Jane scrambled away toward the stairs leading below deck.
            The two pirates and Tom chased after her.
            Men were laying about either dead or injured crying out in pain, as others fought viciously to take down their next nemesis. Many left blood randomly on places, but the rain came faster washing it away.
            “Where’s Jane?” shouted Lowell. The wind and rain began to pick up more.

            Below deck, deep in a back room, Jane ran down the hall, seeing a dead sailor with a pistol laying near its head, she grabbed the weapon bumping into the wall.
            “Find her and lock her up!” Tom bellowed.
            She ran into a door, fumbled to open it then finally practically fell inside with the swaying of the ship. She closed the door behind her then sat against the wall by the door with her knees to her chest, shaking with fear as she aimed the pistol toward the walkway. She could hear them downstairs.
            “Find her!” Tom demanded.
            “Aye,” said another.
            “Find her and lock her up!” said Tom.

            Jane rolled when the ship tilted sideways; at the same time the burning floor above crashed through spreading the fire. Flaming boards fell surrounding Jane, one landed on her shoulder. She screamed in pain rapidly pushing it off. She groaned looking at her bright red hot shoulder. She cried, but then bit her lip trying to concentrate.
            “Got to get out of here,” said she pushing herself up, trying to ignore the pain searing through her shoulder. Tears leaked from her eyes trailing down her smudged, dirty face. She stumbled to the door, trying to push it open, but something was jamming it.
            “AGH!” She screamed in frustration. “Somebody! Help me! Please!” She cried.
            “Stand back!” a man yelled. “Far back as you can, now!”
            Gasping, Jane jumped, making her shoulder sear with intense pain, which made her flinch. She stumbled backwards a few feet from the door, stopped by the fiery and messy wood piles.
            The head of an ax sliced through the wooden door, cracking loudly. Jane screamed and flinched again, raising her forearms up attempting to shield herself from more harm. Her shoulder and arm screamed with pain, causing her to lower her one arm again.
            A soldier kicked the door open suddenly. “Come on!” He held out his hand. She looked at him. The ship rocked. She fell into his arms and he landed against the hallway walls.
            Jane felt his supporting arms suddenly go limp, causing her to slide down his torso a little. She grabbed his belt for support instead. She looked up and saw a sharp, pointed, broken piece of wood pierced through his neck. She got up, backed away screaming and ran down the hall highly conscious of the warm pain throbbing in her shoulder. “I’ve got to find Lowell,” she mumbled to herself, then shouted, “Lowell!” She cried, as she ran out to the front of the ship and grabbed hold of the biggest section of railing left on the ship, her hair blowing everywhere.
            Sims drove his blade through Lowell’s stomach.
            “Nooooo!” she screamed running tearfully to her brother.
            Tom’s eyes lit up, as he came around the corner of the broken up hallway and saw Jane. He rushed to her.
            “Jane, come on, ye must get tae the cockboat. The ship is sinkin’,” said Tom trying to pull her away toward the cockboat some of his men saved for them.
            “Lowell!” Jane cried. Right then a wave tilted the ship sharply on its side and knocked them from their feet. She screamed, as they saw what was left of the crew that slid across the damaged deck. They scrambled to grab onto anything before they fell through the big hole in the main deck to the decks below. Tom also tried grab Jane but kept missing her.
            Jane felt scrapes and bruises from loose articles of cargo flash pains across her body, but she had no time to think of them. The ship abruptly split in a crooked half and Jane suddenly dropped off the deck into the flooded decks below.
            She felt rushing cold water envelope her. It swallowed her and sucked her under and away from the ship. She was twisted in circles, then propelled up to the surface. She gasped a large breath of air and was under again. Her own body was turning and twisting, arms and feet working frantically against the pressures of the malevolent waves. Jerking and kicking furiously, she attempted to swim upwards and claw at the heavy walls of water above. Her dress twisted around legs, making it harder. Her chest was bursting.
            Must get to the air! Air! I need air!
            Suddenly when she thought it would never happen, she broke the surface. She thrashed to stay on top of the black swells. Her mind raced with trying to find a cockboat. She didn’t know which direction it was anymore between monstrous rolling waves and a dark horizon.