Category Archives: Motivation

Thoughts on workouts and a yummy steak rub recipe

So I’m playing with a couple ideas… #1 getting my yoga teaching certification and #2 possibly my CrossFit Level 1 certification.  I was thinking the other day while I was doing a workout in my garage about how far I’ve come in the past 5 years.  Going from workouts that were just walking on a treadmill, to workout videos (I used to love Debbie Siebers Slim in 6), to being introduced to CrossFit in Park City (by who is now one of the most well known CrossFit athletes in the US), to some P90X, to workouts with my trainer David, to running, to spin, to hot yoga, to crazy Army workouts, to P90X2, etc, etc.  The reason I started thinking about it was because I’m headed to Utah next week for spring break and would love to workout at the CrossFit gym there.  The last time I was there, I couldn’t do a box jump (barely could on the small box), I couldn’t do a pull-up (without a LOT of assistance), and I couldn’t lift what I can now.  However, IT DIDN’T MATTER, because I still loved it!  Don’t get me wrong though cause I’m totally happy that I can now do box jumps on a 24″ box!  But it was just cool to think about the difference I’ve made in my health and fitness.  I don’t feel like I’m a total workout or dieting freak though.  I don’t hang out at the gym for fun.  If I don’t feel like working out I don’t, I always listen to my body.  If I want to eat an entire bag of starburst jelly beans in one day, I do (1000 calories…true story, it happened)!  I finally feel comfortable in my own skin and just relaxed about my eating and my workouts like I never used to be.

I thought it would be fun to blog my workouts and give possibilities for scaling it down (it will also be nice to have them all in one spot).  However, I am not a trainer and some of these moves require knowledge of how to do them so you don’t hurt yourself.  You can google the moves and watch videos on how to do them, but please don’t attempt something you have no idea how to do.

The thing I like about the Cedar Park CrossFit gym is that they have a warm-up all set out and a strength move (which allows you to work on form and build weight) and then a Workout of the Day (WOD).

Workout 3/6

Warm-up exercises:

6 each- walking lunges, leg cradles, hand walks, pvc pipe arm circles (could use a broom or just do arm circles), press ups

10 each- burpees, jumping jacks, high knees, butt kicks, bottom squat hold (1min first round, :30 second), squats, push-ups

Strength- Push jerks (basically a press up of weight while standing up from your shoulders to overhead) 3-3-3-3 (4 sets of 3 reps) my weight (mw) was 65, 65, 75, 75, then one set of reverse shoulder to overhead so starting at the top and coming down slowly on a 4-count 8-12 reps mw 65.

*You can modify with weight and by just using dumbbells instead of a bar.

WOD- 15 clean and jerks then 3 rounds of 12 burpee box jumps (do a burpee on one side of the box then jump up on it and down the other side burpee on that side jump up on box, etc), 14 kettle bell swings, 16 sit-ups

*Modify burpee box jumps by doing modified burpees and stepping up on the box, modify kettle bell swings by using a dumbbell.

Here are some pics from a local competition I did with my friend Danielle.  The workout was 1 min sled push (with 45lb weight), 1 min clean (65lb), 1 min box jumps, 1 min squat thrusters (55lb), 1 min rest for 20 min.  It kicked my trash.

Clean

Box Jump

 Squat Thruster

 

STEAK RUB RECIPE

I love to use this on flank steak, but it’s good on any type of steak!

Montreal Steak Seasoning

Lawry’s Seasoning (red cap)

Garlic Salt

Onion Powder

I just sprinkle each of these all over both sides of the meat and rub it in.  Sear your meat on high first and then finish cooking on medium to seal in the juices.  I also like to wrap it in foil right off the grill or out of the pan and let it sit for a few minutes before cutting (it will continue to cook while in the foil so make sure it’s not quite down when you take it off).  Cut against the grain!  Thanks to my sister Michelle and her hubby Marcus for the cooking technique!

 

Cyndi

Cyndi’s First 90 Day Challenge Success Story!

Our sister in law Cyndi has had one cool transformation. She works out like a crazy woman and it has been nothing short of inspiring to see her story unfold! We started our weight loss journeys before we discovered ViSalus, but once we did…. she took things to the next level!! Here’s what she does….

First Name/Age: Cyndi/31

Which challenge kit did you use?
Transformation Kit – loves the Vi-trim/Vi-slim combo!

What is your favorite recipe?
Green Greek Vi Shake – (½ cup water, 2 cups spinach, 2 scoops shake mix, 1 cup frozen fruit, and ½ cup of plain greek yogurt)

Do you exercise? If so, what type of exercise do you enjoy?
Yes! CrossFit and Yoga!

What do you eat on an average day on program?/What are some of your favorite foods that keep you on track?
1 tsp peanut butter before work out, post work out Vi shake, protein pancake, balance bar, lean meat and veggies for dinner, Vi shake for dessert…

Which of your personal goals have you achieved? 
Before the challenge I had lost 32 lbs, and went on to lose 18 more for a total of 50lbs! As I have continued into my 2nd 90-day challenge, I have been able to gain more lean muscle and reached personal fitness goals!

What is your goal for your next 90 Day Challenge?
To be in the best shape EVER!!!

You ROCK Cyndi and you are such an inspiration!!!!!  :)
Devyn

My 15 Year Old Daughter Joins the Challenge!!

My amazing 15 year old daughter Devyn is doing her 1st Body by Vi 90 day Challenge to create healthier habits and drop 20lbs while training for high school softball tryouts. She hopes to inspire her friends and family while creating a healthier lifestyle and gaining more self confidence.  :)

I am SO proud of her for wanting to create a healthier lifestyle!!!! :)

It’s a family thing!!! :)

Matt Lehr & Rocky Rogers

Fitness Challenge Story- Rocky Rogers

I LOVE that the Body by Vi 90 Day Challenge is not just about weight loss but also for active and fitness goals like improving endurance, gaining lean muscle, and dropping bodyfat percent. Check out the new Triple Play!!

Check out ex-NFL player Matt Lehr and my personal trainer friend Rocky Rogers!!! Rocky says all his clients being on a Challenge and using the products is a MUST!!!

Rocky – 34

Which challenge kit do you use?
Fit Kit

What is your favorite recipe?
Shake mix and water on the go (3scoops per)

What is your Challenge Goal? 
My challenge is to gain 12lbs of lean muscle with 10% BF and get my endurance to no end.

What do you eat on an average day on program?/What are some of your favorite foods that keep you on track?
Daily food
-10egg whites
-Vi shake and nutra cookie and a Go
-2lbs ground lean turkey
1cup brown rice
1cup veggie
-Vi Shake and 1/2 c almonds
-2 grilled chicken breast
1 cup veggies
Water all day with pro
1 water w Nero

Is there anything else you want to tell us?
Take the vi pack religiously

Thank you for all your awesome tips and advice Rocky!!!

Angela's 1st Challenge

Weight Loss Success Story – Angela Jacks

I am so excited to share with you my childhood school friend bestie Angela Jacks’s before and after picture from her 1st 90 day challenge!!!!!!!! She is down 24lbs and CRUSHED it!!!!!!Here are a few tips from her Challenge: 


Which challenge kit did you use?The shape kitWhat is your favorite recipe?
My favorite recipe is banana pudding -1 cup almond milk, 1 tsp of sugar free french vanilla pudding powder, 2 scoops of shake mix, and a frozen banana. Blend and drink.

Do you exercise? If so, what type of exercise do you enjoy?
I did not exercise any other than keeping up with my two girls with school, dance and cheer.

What do you eat on an average day on program? What are some of your favorite foods that keep you on track?
I do not keep track of my foods or calories. I just do not eat anything fried and try to keep it to salads, grilled meats and veggies, or soups.

Which of your personal goals have you achieved? Weight loss/how much? 
My goal was to lose 15-20 pounds and I lost 24. I lost 15 inches, a shirt size, and two pants sizes.

What is your next 90 Day Challenge goal? 
My next goal is to lose 10 more pounds and do the Insanity workout program.

I am so proud of you for joining the Challenge girl!!!! You are going to be a motivation and inspiration to SOOO many people!!!! :) ♥ ya!!!! :)