No equipment Leg Day

I wanted to incorporate a work out that was intense but also that you could do at home.

Many people dont have the luxury of going to the gym, or feel uncomfortable there,  or have no idea how to use most of the machines.  There are many exercises that are great to do at home.

Here is a leg workout that can be done any time any where..and boy.. do you feel the burn.

One leg bridge. You would not believe how much this burns. Want a nice round booty? Do these. 20/leg..keeping back straight and leg extended. Push with the foot touching the floor until you are in a bridge for a one second count and slowly lower. Switch feet. S-t-r-e-t-c-h.

Fire hydrants with extension. On all fours you raise bent knee up and then extend your foot out. 20/leg .

Rainbows. Keeping a tight core slowly move leg from right to left creating a rainbow in the movement. This works the inner and outer thigh in a big way. 20 each leg!

Curtsy lunges. You cross your leg over the back before lunging. This is so much more intense though I find it hard on the knees so I do 20 regular lunges and curtsy lunges were 15reps.

Sumo squats. Feet slightly turned out so that you are hitting your inner thigh. Up the burn by raising your heels. 20 like this, 20 with single heel raise, 20 with other heel raise..all done consecutively. Your feet will be shaking by the end of this!

No pictures but then we did calf raises. We used the weighted machine but find a stairs, hang your heels off and press up and release. 20/leg

We followed those with kick backs. Again..we used a weighted machine but it is not necessary. Stand holding onto a chair and slowly raise your leg back behind you squeezing your bum, lower and repeat 20/leg.

If you can do the circuit more then once, great! If not..work up to it or do as many as you can. You will feel it.

Xo
Stay healthy
Kara

PROGRESS!!!!!!

There are very few things that are as rewarding as seeing progress. ...in any aspect of life.

I am so proud of my workout partner and I as we have been really focused on achieving a goal of unassisted pull ups.

When Maddy and I started we could do ZERO wide grip and 3 close grip with a little push on the rear end for the last ;) .

We work chest and back once a week and have been doing pull ups (as many as we can!) consistently every week for the past 4ish months... and drum roll please......

We currently do 4 wide grip pull ups (yaaaahhhooooo)
And 3 sets of 7 close grip
**dont mind the faces..this is hard sh*$

This is a celebration blog post :) and though we are no where near our goal (which is typewriters ..google it..amazing!!) We are getting there,  seeing progress and celebrating it!

Xo
Kara

Kickboxing kicks a*&

I'm in,  100%, full on..love love love hitting.

Jab, cross, hook, uppercut, knee, front snap kick, back kick, round house...love.it.all.

Any workout that combines power, strength, brain, core and cardio totally fits me to a T . I have yet to try anything else that can totally wreck (in a good way!!) your body, have you gasping for breath, and clear your mind so fast as kickboxing.

I will be starting two days a week next week with Maddys class and though I am typically not a class type person, I am really looking forward to this. With Mercy leading the class -my regular boxing partner :(  -I am paired up with a strong and very fit friend which I am psyched for...but may bring my mouth guard as she apparently has a killer right hook ;) ..looking forward to it Steph!

Below see pics of some of the basic moves as well as some ladies boxing inspiration.

If you have a chance to take a class, dont hesitate!!! Such an excellent way to get in shape and blow off some steam as well. When im stressed I always hit the gym, and when im really stressed...I box.  Problem solved (well at least it feels better anyways :)

Xo
Be healthy, be strong, be happy!
Kara

Gym Rat ♡

GYM RAT → Is it a good term, or a derogatory one?

I would lovingly call my derby wife and I, along with the many regulars I see at the gym (you know who you are!) Gym rats.

Personally I think.. if you are going to be a "rat" at anything.. a gym rat would be the best possible kind.. significantly better then a bar rat, or DQ rat, or office rate right??? Agreed. So.. this got me thinking.. what exactly quantifies one as a quote unquote gym rat? Hours? Commitment? Personality? And here is basically my thoughts.

-time. Bottom line is that if you are not in the gym for a decent amount of time.. the label just doesnt apply. How much time??? Well.. depending on your intensity from 1-3hours a day 4-5 days a week. If you are putting in these numbers you most certainly earn the title. NoW .. if you are not hitting this but the next points speak right to your heart ♡ .. that trumps time in my opinion.

- your thoughts and actions about health, wellness and working out are borderline an addiction and the word "junkie" comes to mind.

- all free time is spent at the gym

-when you cannot be reached, loved ones know exactly where you are.. the free weight room

-you know the best times and the best order to work every machine

-have nicknames for your favorite cardio machines and equipment (see previous post about my crush on Jake)

-know all gym staff by name and possibly know their work schedules

-always bring your gym bag in the car "just in case" you get some extra time through the day

-would prefer a first date (or any date) to start at the gym.. I mean how can you date someone if you dont know what they press?  :P JK on the press.. but not on the date idea ;)

-entire social calender revolves around your workouts

-no need to schedule in your gym time or have a reminder for yourself to go.... its a non-negotiable

-you have more workout cloths in your laundry basket then "regular" ones.

-you constantly youtube exercise videos and for entertainment would rather videos on exercise fails then the latest block buster.

-you bypass the 3000 other magazines with 75lb models and go right to bodybuilding or oxygen mag showing 300lb men, ladies with biceps and round booty s & articles on how to eat more and build lean muscle.

-you know 99% of the other gym goers.. if not by name, then by head nod/smile/ and friendly "hey".

And finally, you know you are a gym rat if you are goal orientated, fast, strong, love pumping serious iron, burning calories and put your own health above all else.

Protein shake CHEERS to my fellow Gym Rats! ☆☆☆☆☆☆ Kara

Clean eating chicken balls

I love making recipes CLEAN ..

Basically that means that they have to follow all of the clean eating rules AND still taste great.. because food is fuel ..the better the fuel..the better your body will run...  but it is also one of lifes greatest pleasures..  im not interetsed in eating anything that tastes like cardboard or kleenex..

I am very much a meatetarian ..  meat and veges  is basically what I cook most often for supper. ~ lamb, steak, chicken, salmon, lean pork, lean hamburger,  ground chicken, turkey, tuna as well as any wild meat.. yummmmmm partridge.. and every vegetable under the sun.. also some clean carbs and occasionally pasta.

In all honesty, my cooking is much like my working out (and my life in general) .. I dont really plan what im going to cook and I definitely never cook the same thing in a month.. having Fridays as pizza day, wednesday as pot roast and monday as mac and cheese is not something that appeals to.me.. I also dont do leftovers
.. eat it.once... maaayyybee for mmmmm lunch or breakfast the next day but probably not.  So .. I go to the grocery store..se what looks fresh.. buy it and make supper that night. We keep staples on hand... greek yogurt, fruit, milk, eggs (always!) ans nuts.. small amount of pantry items like.peanut butter, olive oil, herbs & spices, honey, whole wheat bread, brown rice cakes etc etc.

Typically our meat comes froma  local Mennonite butcher. The cuts and quality are better then anyone else.. they make their own breakfast sausage and their bacon barely shribks with littlenamount of grease melting off.... seriously these will be a post all on their own. Today prime ground chicken was on special at the local Independent Grocer and so I went woth that.. got home and decided to make meatballs..... clean meatballs.

Im not a recipe kinda girl but here is approx so you can make them at home.

2lbs ground chicken, 1c ish oatmeal flour (basically throw oatmeal in bullet and shake and grind till four) , 2 eggs, sea salt and ground pepper..mix. I found it a little soft so I added a good handful of whole oatmeal too.

Mix with your hands, pull out balls and fry in a little cold pressed extra virgin olive oil.  use a pan that can go into the oven becasue once you get a nice golden yummy crust throw them into a 350° oven and cook 20ish minutes till no longer pink..this will depend on size of balls..best to check by splitting one open.

I made a sweet & sour sauce for the family but kept mine out ad they were delicious on thier own and I want to start dialing in my diet a little.  I had my sister in law, brother and their kiddos over too so I made some basmati rice, carrots and a salad of spinach, pomegranate (STOKED when these are back in season ..one of my absolute favorite fruits), almond slices, and feta with homemade balsamic dressing.. (please make your own dressing!!!!!) . 

Supper took little time, I have salad and chicken balls leftover for lunch, kids love anything that looks like a ball.. and they were easy to make, provided protein, were filling, healthy and low in fat.. perfect!

Take the time to eat at home. Make food. Know what you are adding and eating. Show your kids how to cook. Give your body the very best so it can perform the best.

Enjoy!
Kara

Going heavy

LOVE LOVE LOVE the new workouts!!!!

Today was shoulders, biceps and triceps and I was feeling the pain by the end.

Almost every exercise was switched up so that I did one set of 12 then one sure heavy set of between 3-8 reps depending on what I was working... and it felt awesome to grab soemthing super heavy and really tear things up! :)

Here.is a couple examples:

Triceps push down on the cable machine.. on a typical day I would do this super set with a bicep.. maybe dumbbell curls with the tri being 25lbs, and the bi being 15lbs. I would do 3 sets with of 12-15reps.

This new workout I did not superset...

Triceps push down was 12 reps at 30 rest 1min then push down for 8reps at 45lbs. Rest repeat,  rest, repeat.

Then change exercises to bicep..
12reps of 15lbs rest then 6 reps of 25 . 
I have never curled 25!!! Felt awesome and my body is going to respond with some gains in size and strength and I cant wait!.

Today is leg day which will be interesting and I will modify as I am still not able to add weight to most exercises.. so a super heavy set is obviously out... but I'm definitely keeping the heavy sets in for any body part I am able!!!

Woop woop

(Yeah.. this kinda thing gets me excited :)

♥
Embrace change and challenges!!!
Kara

Liquid calories :'(

If you can drink it.. it doesnt count. PFFFFF !!! The coffee shop and convenience store offers a wealth of liquids that can throw your "diet" right off the tracks.

Do you love your frappuccino with flavour shot and extra whip? A Starbucks Peppermint (ahh sound s like a spa) white  Chocolate Mochaccini contains (not including the artificial colours and flavours) a crazy 78grams of sugar.. SEVENTY EIGHT.... in a coffee!!! I dare you to sit and eat 20 teaspoons of sugar (this is the equivalent people!) And not feel sick? Lets not even get into what is a so called fitness drink or the gallons upon gallons of soda that Canadians consume.
Just because it comes in liquid form does not mean it wont pack on the pounds!

Can these things be a treat? Sure. Can they be a daily occurrence? Not unless you are ok with the 15-20 extra pounds a year you will be adding.

Here it is in black and white.... if you consume it.. count it. You are only cheating yourself if you dont. 

How do you break the liquid habit? First.. always have water with you. Second.. make a healthier choice. Switch to a fruity herbal tea, back off on the cream and sugar in your cup of Joe, incorporate the calories in that glass of wine into your daily total instead of just ignoring, and lastly. . Like all cravings.. most go away in a few minutes so dont cave right away! Have a glass of h2o, give yourself 10min and if you are still wanting that starburst thin mint salted caramel shortbread cotton candy flavoured cream filled "coffee" well, then make it a small instead of a xtra tall double Grande ;)

Your liquids can be fuel and hydration to make your well oiled machine run or it can drag you onto the ditch.

Make wise choices by being informed!
Stay healthy my friends, 

Xo
Kara

Getting comfortable

Its been a few days!!! I have still been doing all of the right things.. well with the exception of a really fun Halloween dance  this past weekend where I did a lot of all the wrong things ;) but fun was had, best couples costume was won (yep.. thats Curt a little out of his comfort zone perhaps?? And me a little too into being Slash for the night :/)

Which brings me to todays post as i was lookin through my journal and noticed I like to hit up the  recumbent bike a little too often for warm up. Yes, ive still been doing the HIIT cardio but thought I should change up my warm up as I like to get good and sweaty befor I touch any iron.

So..for the first time post cast I jumped on the rowing machine.. something I used to love like crazy becasue of the intense workout it gives for your entire body.. taking the Tabata mentality I did short bursts of quick rows followed by resting periods of moderate rowing - 30sec of each.. after 25min I was dripping and ready to do glutes.

Look back through your journal every once in a while, take note of any patterns as this can really kill your fitness gains.

Comfort = Little progress

Keep pushing, keep your goals in sight and visit them daily, stay motivated and be a light in this world!! Xo

Kara

Let your light shine!

Walking the Stage…why this title?

Well - with any fitness competition you are actually walking on stage, bikini clad (mini, teeny, tiny bikini i might add), in froth of hundreds of people… takes some guts right!  I was more nervous stepping out on that stage then almost anything I have done thus far in my life..and to put that into perspective, I like sticking my neck out  - from starting a new business venture (multiple actually), trying out for regional and provincial sporting competitions, walking down the isle, learning something new, talking in front of large crowds, putting gym heart and opinion on the line..I'm the kind of girl who believes in the saying "If your dreams don't scare you…they aren't big enough".  Not sure who said it, but i defiantly live by that mantra.

Walking across that stage, wearing next to nothing, being judged on my body. My body that took hours  upon hours of work, sweat, blood, and some tears (mostly from the full body waxing ;) )…having people look at you and tell you what parts of you just isn't up to park for the competition can be really really tough. Especially as women, we are so self conscience of the numbers on the scale, of the latest fashion trends, of the "role models" (please note i use this term with a large dose of sarcasm) that we see in every magazine & movie, constantly comparing and very often bad mouthing ourselves in the process.

We can be our own worst nightmare.

Imagine saying out loud to someone else what we often say to ourselves .. never would right?  because it is to insulting?  because you would lose that friend forever?  Why then, do we allow ourselves to talk down, to embarrass, to diminish our self worth?

I was SHOCKED at my own reaction when it came down to stepping out on that stage… I LOVED it!  Was i nervous..absolutely! Most things worth doing take you out of your comfort zone.  I did not care one little bit what the judges thought or where I placed against my competitors.. I was just so stinking proud that I did it that i could have finished dead last and it would not have taken that smile off my face.  Did I set new, more difficult goals for the next competition? Yep.  Did I want to be leaner, see more of my lower abs, have more definition in my back, etc etc..of course!  that is what sport is about…..being better every time you go out.

I can guarantee you, that if you make it through the program, stick to your diet plan, get in the cardio and weights, and really make that commitment to yourself, you will walk that stage like you were born to do it!!!  Set the deadline, get a plan in order, and see it through.

Looking forward to this journey!!
Let your light shine my friends,
XO Kara