40-Days to EARN your workout BODY!

It has been some time, but I did promise some friends that I would post what I did to EARN my 40-day workout BODY! Thanks for being patient and checking my blog out! I hope I can continue to encourage and motivate others!

Let’s begin!

Routine:

This program is a total of 40 consecutive days, which include workout days and rest days. Now where these “days” fall in the week is solely upon what day you chose to start this 40 day program. Each day will be different. Not like most typical workouts where Monday is chest day and Tuesday is back day, and so on.

So as I just said, you will be following a 2 day on 1 day off workout schedule. On training days, you will do both weight training and cardio. Off days are just that, completely off. So you will be working out 5 days per week, it is a lot but you can do it! It’s only 40 days and you’ll see results through consistency!

 Your workout days will consist of the push, pull, and leg muscles, as well as your core/abdominal muscles. The push muscles in the body are: Chest, Shoulders, and Triceps. The pull muscles are: Back, Biceps and Abs. The leg muscles are: Quads, Hamstrings, and Calves.

Weights:

With each exercise you can rotate between heavy and light weight or middle weight complexes. The first time I did this, I stuck with a middle weight for each exercise. For example, on bench press to complete a set of 12 reps 60 lbs. is too light, but 95lbs is too heavy, therefore I went in the middle and did 70-75lbs. Your choice and level. You know your body! If you haven’t been super active with weight lifting start with a low weight and work your way up. One off the keys to challenging yourself during workouts is to work for more reps and weight on every set. Don’t waste a set, you should feel that burn at the end of each set. If you aren’t, then up your weight a little and up your reps. Progression! Although, don’t train to failure. Which means, don’t throw up the weights, ruin form, can’t feel your arms/legs, etc. If you feel the burn and you can’t do one more, then don’t. Don’t force yourself to get the full 15 reps if you can’t. You want to push yourself, but don’t hurt yourself either or ruin form for completion.

Cardio:

Now, after you’ve done your weight training it’s time for cardio! Yes! You’ll be performing HIIT, which is high intense interval training. This is a form of cardio that is not boring and is used to build muscle. And its effectiveness is at burning stubborn fat! Don’t ya love that?!?! Burning fat without burning muscle is what we want!! HIIT training involves alternating between extremely intense exercise period and lower intensity periods. (High-heart rate at 80-90% of MHR-maximum heart rate) Lower periods can be switched for complete rest. There are many ways you can perform the HIIT, such as, stair master, jump rope, running, biking, elliptical, etc. Only do the HIIT on weight training days only. Your body needs the proper rest to function properly. Don’t over train! It can have a reverse effect on your body. So, for example, after I’m done lifting weights I go straight to the treadmill. Warm up, is a 2 min walk, then I increase the speed. Anywhere from 9.0-11.0mph. Sprint/Run for 30 seconds then stand on the side for 30 seconds, repeat. For twenty minutes, then a 2-5minute cool down. Really push yourself in the sprint/jog stage. If you are outside on a track, sprint the straights and jog the curves. Or sidewalks, sprint in between light poles, every other. Or just use a watch outside, sprint for 30 seconds, walk for 30 seconds. Now you can do different amounts of time as well. If you can’t sprint hard for 30 seconds, then do 15 on 30 off, or 15 on 15 off. We want to build and progress. Eventually you’ll be able to do 30 on 30 off, even 60 on 60 off. When you perform HIIT right after weight training, research has shown that you will burn more calories and fat. Just make sure to hit your HIIT on weight training days, no matter what form of HIIT you decide to do.

(Exercise = Set x Rep)

Push Workout:

Bench Press	3x12
Triceps Cable Ext	3x12
Incline Bench	3x12
Military Press	3x12
Reverse Triceps Cable Ext	3x12
Dumbbell Flye	3x12
Lateral Raise	3x12

HIIT: 20-30minutes

Pull workout:

Cable Rows	3x12
Dumbbell Curl	3x12
Lateral Cable Pull Down	3x12
Straight Bar Curl	3x12
Dead Lift	3x12
Decline Sit ups	3x12
Oblique Side weighted pull	3x12
Lower Abs Leg Lifts	3x15

HIIT: 20-30minutes

Leg workout:

Squat	3x12
Leg press	3x12
Abductor	3x12
Adductor	3x12
Barbell Lunge	3x16 (8 ea. Leg)
Calf Raise	3x15
Stiff Leg Deadlift	3x12
Lying/Seated Leg Curl	3x12

HIIT: 20-30minutes

Notes:

On days you don’t work out, eat light. Anywhere from 500-1200 calories. On days you do work out, consume 1000-1500 calories. Eat chicken, brown rice, broccoli, tuna, asparagus, spinach, etc. Lots of vegetables and proteins. Do your best not to cheat, prepare your meals the day before.

Supplements to take: Pre-workout, multivitamin, Fat loss supplement, Amino acids, BCAA’s, Glutamine.

If you stay on track and consistent you will see results! You can expect to maintain your current muscles mass and to lose approximately 10 pounds or more, or about 5% drop in body fat percentage. Any and all programs are only as good as the effort you put into it! Good Luck! Let me know how you did!!

 

Siblings goofing around

There really isn't a whole lot of interesting things that go on during work. Usually the same stuff over and over again: People climb the wall, no one wins the hard route, bungee jumping hundreds of kids everyday, it's always the same. Once in awhile you get a crazy story like someone being drunk trying to climb, but then again, that happens almost everyday at work. There's not much to say about work, so I blog about all the fun we have during the in between fairs!
Like this past week, we saw just about every movie in the theater, went ice skating at a mall in Portland, Shopped at that same mall, rode super fast go-karts, checked out downtown Portland, ice-skated and then finally set the wall up (sorta). We set it up but then got carried away trying to double dutch! It was fun and a good time for us siblings to bond!










Of course, siblings fight, moan, cry, smack, and whatever else what not, so it's been rough being with each other for the past month 24-7. We've learned a lot about each other and have been doing alright getting along. But, these fun goofing around moments are what we will really remember in the end and cherish forever! I love my family!

 

Time off

We had a week and a half off from work and were lost as to what to do! So, we all thought and Dad came to the conclusion to work more! We met this lady at the last fair in Chewelah, she offered to have us come to her dude's ranch and help out in exchange for her staff and children to use the rock wall and bungee jump. She said everything would be on the house! So, naturally we said yes! We stayed at this ranch for four days. Nice bedroom's, fed breakfast, lunch, and dinner, and desert, and we got to do some farming/outdoor recreation fun. We rode horses, fed pigs, chickens, goats, and deer, got to milk a cow, roping, hiking, kayaking, swimming, basically the works! We were very blessed to have met this lady and to have her be so kind and helpful to us.












After we had that mini vacation, we headed off to conquer another one! We drove to Seattle next! I've been there many many times, so I wasn't a tourist, but as for the rest of my family, excluding my dad, they were natural tourists. We rode the ferry from one island to downtown Seattle. We went to Pike’s Place Market, shopped around, and ate some delicious fruit and nuts. Checked out the wall of gum! We took the Tri-Max Tram to see the needle, walked around there for a bit. We shopped all over the place. Hit up the arcade, which Nathaniel hit the Monster jackpot on a bouncy ball game and won over one-thousand tickets!! It..was…awesome!! Dad won some hubba bubba bubble gum too! Probably not as cool, but it’s always cool to win something, right?!

We conquered that mini vacation and it was on to the next! We started to head in the direction of our next fair, which was outside Portland, OR. On the way, there are several waterfall hikes you can do! And it’s tradition to stop at the Multnomah Falls waterfall and run to the top of it. Its 1.5 miles from bottom to top, and the last mile of it is super steep switch-backs. Dad was able to run the whole thing, I ran most of it, Nathaniel tried, and Mom and Matilda walked up it. It was a great run! A lot of fun! We took pictures at the top and messed around in the water a little. Then Dad and I ran down. We had a fun time being there! We were able to hike lots of other waterfalls too and check out some historical places!

This completed all our mini-vacations for the week and a half! It was definitely busy, yet exhilarating! See ya! Smile!

Happy July! The Summer Adventure begins, once again!

 

It's time! The summer route officially starts this month! Only, I'll only be on the road for two months, instead of five! Which will be nice, plus I have my family with me. Some of them anyway, Mom Dad Matilda and Nathaniel. It's been pretty good so far. The first fair we did was the traditional Grangeville Border Days for the fourth of July. Matilda and Nathaniel learned a little more about how to work the climbing wall and bungee jump, and surviving twelve to fourteen hour work days in the sun! Yay! But, the weather is pretty amazing up here compared to Las Vegas. We left the 120degree no clouds, no wind, dry heat weather to 75degree some clouds and cool breeze weather! Amazing-ness!

We do get to enjoy some of the off time we have while working, one of which we do is the classic egg toss! Everyday they have street games and the egg toss. Nathaniel got to race other boys in his age group in a short distance sprint. He took second and got two dollars! Then each day we paired up differently with each other to do the egg toss. Hundreds of eggs are used for the toss; so many people do it! The announcer will call out different tosses, such as, behing the back, hook shot, hike the egg, left hand, ten steps back, etc. When it gets down to about five tossers it get's serious. They end of throwing it over a telephone wire and a good distance of 60-80ft. And..it is successfully done! It's a lot of fun! One of the enjoyments we have here at the Grangeville fair.

Another is, basically visiting my second family! The Lutz's! I love them! They are so sweet and kind to me and my family. Always helpful and supportive! They are always so much fun too! When we finished the fair we were able to spend some time with them! Playing twister, floating down an icy cold river, watching movies! I always have a great time with them!
On the fourth of July; Happy Independence Day! We worked, as usual, but late that night after work we were able to watch the town set off fireworks. It was relaxing and fun, and great as well because I was able to be with my family.
Hope everyone had a fantastic Fourth of July!




Super Tall guy in Grangeville! Dad looks tiny! Can you see ME?
This little girl got a corndog and then sat next to me like we were best friends! Now..we are!



Finishing up the month of June

Not much happened in June! I finished teaching Art at an Elementary school, I basically lived at the gym, I completed a Sprint Triathlon, personal trained a couple people, visited my nephew/family, ran 16miles in a Ragnar Relay Race, went to the Salt Lake City Temple, and had parties at my new house!  Well, I guess some stuff has happened! Anyway, the month has been great and successfull! Enjoy some pictures!

Elliot playing the Piano

Elliot and I goofing around




Beautiful Salt Lake City Temple







Earned this in Forty Days



Transition swim to bike

Personal Training!!

I’m training to be a personal trainer and decided to try a forty day program and track my results; as well as train for a triathlon! The program is a two day on-one day off, with weight lifting and high intense interval training (cardio).  It’s super intense but results are amazing! I love doing it! I love lifting weights and running. I guess working out in general; it's awesome! I’m also helping a couple friends work out as well. Keeping them motivated and helping with routines.  It’s really fun! There are some days I like to send them motivating quotes; there are a few of them below! Also, I'll keep you all updated on my results! I’m half way through the forty days! Let me know if you have any questions or want a personal trainer!! I'll hook you up!

 

Grandpier

Our family had a sad yet happy event occur recently. Our Grandpier had passed away; after four long years of suffering and holding on it was finally his time to return to our Heavenly Father. He was a great man! There are so many fond and happy memories of him. His funeral was definitely an uplifting and funny one. Grandpier was known for being funny, a jokester for sure. It was great to hear all the reminiscing from the families. I’m so glad to know that families are truly forever and even though he is gone, his spirit is still with us and his love is passed down through all of us. I love you Grandpier and will always remember you!