Week Two Journal Entry

So who is still keeping up with their resolutions? It's only week two I know, but I know how easy it is to slip, and slipping is OK, we are only human! I actually believe that is a VERY important point, which is why I want to post S.E's week journal update, I was both moved, engaged and inspired reading her entries. I think we can ALL identify, but what I fell in love with most was the fact that she owned up to 'slip' days, and didn't let herself fall totally off track, instead she would make up for it and hop right back on the next day.
As you read her journal you get a sense of how much 'self-talk' plays an important role. Kudos to S.E for being an ambassador to the program and being candid and honest in sharing her journey with us.

S.E. Journal Week 2
1.09.2012: I did the AR Burpee workout today. WOW! that is one intense workout! Toward the end, I modified the burpee here and there (to stepping back and forward). I can see how this workout gives results. I have to say, I was dreading this workout before I did it (I have done burpees in workouts before and know how hard they are. I am not even close to my former fitness level right now so I anticipated that this workout would be hard)…after I finished the workout, I realized that it wasn’t nearly as bad as I had expected and I felt really good from it. Another thank you to Amanda! (as a side note, I didn’t run today -- time restraints and I was tired. I will rearrange my runs this week so that I get in the mileage I need for my half-marathon training). How am I feeling? stronger…little by little, I am rebuilding strength and endurance

1.10.2012: This morning was a bit of a disappointment for me. After one week on the AR Program, I have felt better and I feel like I'm leaning out and building back my muscle tone and strength. But this a.m., I weighed myself...only to find that I had gained weight. From past training and monitoring my weight and body fat, I know that if the number on the scale goes up it is not necessarily an indicator of what is going on...but it can play a mind-trick on you! I just have to stay positive, and use this to fuel me to stick with Amanda's workouts...over time, I'll see results. I reached out to Amanda, and she gave me great positive feedback. She also mentioned that diet is 70% of the equation -- a good reminder to keep my diet clean and healthy. I also need to focus on drinking more water.
On a purely positive note, Amanda has me doing push-ups daily. I have been doing them modified (on my knees). I am noticing that the modified version is not as challenging, so I am incorporating regular push-ups. That's exciting...I did one full set of regular, and am waiting less time (practically no time) in between sets. That alone shows me that I'm getting stronger again. 
Today's workouts: 3.5 mile run at lunch time - interval run: I pushed hard! I felt great after and I'm looking forward to tonight's AR Hotel workout.
**Okay…so "tonight's workout" never happened! I was exhausted after a long day, and ended up asleep by 8:30 p.m.! also, I didn't eat healthy - maybe because I was tired and perhaps discouraged from this morning...I need to refocus and not let "imperfection" to take away from all the good things I've been doing/have done! I had a great run today and will fit in the Hotel workout later this week. As long as I keep up with this, I will see results…

1.11.2012: I ran 2 miles on the treadmill and did the LBD workout. I did all of that during my lunch break at work…the AR workouts are easy to do at the gym (I usually do them at home), and short enough that you can fit one in during a lunch break (as long as you don't mind getting sweaty, which I don’t!). I am noticing that my arms are getting more defined again, which is good. Interestingly enough, my forearms are sore (maybe from the Burpee workout??? not sure). I feel like I had a great workout today. With each great workout, it helps keep me focused and on track. Again, I'm not letting a day here or there that is no so on point affect my overall perspective or undermine everything else I'm doing. 

Staying Motivated?

Who is sticking with their new years goal to get fit? Anyone joining Lily on the 30 DAY AR Challenge?
Check out her video and facebook page daily to know what she is doing to stay on coarse!
http://www.youtube.com/watch?v=9Sl_1X1-D1A&context=C3cd944fADOEgsToPDskLbzS8fd_9oMs1AbTLFnWIG


For today's challenge, give the BIG BURN Workout a go - here is the link, just paste it into your browser:
http://www.youtube.com/watch?v=8Dw3g0quwrA&feature=plcp&context=C3b28c5fUDOEgsToPDskJ420TsFRnpLj_Ms8vEW-o3
It;s SUPER effective and intense, but short, so rather than thinking too much about it, just get your clothes on and DO IT!

Let me know how it goes!!

AR Fitness Challenge Journal
1.03.2012: I had a long commute home tonight and was NOT up for doing
a workout when I walked through the door.  I was hungry, tired, and
plain and simple, just not motivated to workout.  I have been getting
over being sick which is also taking a lot out of me.  I decided that
I would eat first and workout after I had digested a bit – although in
my mind, the excuses were already starting to form.  I made sure to
have a light dinner so I wouldn't be too full to workout later.  I
ended up having to babysit my nephews and two of the three were still
awake, which required my attention.  Ultimately, I was free to do my
workout.  But what did I do? I sat down to read…anything to avoid this
15 minute workout.  Somehow, I got myself into my workout clothes and
ready mentally.  I knew if I just started, I would be able to do it.
I did the Little Black Dress Workout.  It is a 15 minute workout made
up of 6 exercises.  You do each for 30 seconds.  I didn't use a watch,
but rather did each exercise 15 times except for the exercise with the
pushup - for that I do less reps. This is my favorite of the AR
Program workouts.  I find it goes quickly (only 3 rounds of the
exercises), it isn’t too challenging (don’t get me wrong, it IS
challenging!), yet it feels good and I can feel that it is working my
body to get me leaner and stronger.  Needless to say, I got started
with this workout and was almost through it before I knew it.  Because
I am not exact with doing the reps for 30 seconds, my workout lasted
for about 20 minutes instead of 15.  Kind of funny since I didn't want
to workout in the first place.  I felt great afterwards – mentally and
physically…I accomplished what I set out to do today.  I did the AR
workout, I ran 3 miles on the treadmill earlier in the day (I forced
myself since I bailed on yesterday's 4 mile run), and did three sets
of push ups two times today.  Maybe I wont be able to motivate the way
I did today every day, but for now, I’m just glad I was able to
motivate today! Tomorrow is a whole new day…with a whole new set of
workouts.



Below is a post from Sarah on her progress, this is her day 2 journal - I think we can all identify with her! how are YOU all feeling?

First Challenge of 2012

2011 was quite a year of change for me, and likely for you (a lot happens in a year), and I have to say it was one of my best and hardest years yet! I'm looking forward to THIS year, and so what better way to start than with a challenge?
As you know, it's really hard to make abstract or unstructured resolutions or goals, so after being approached by several people, all with the same issue; they want to lose weight, get in shape etc. but where to begin? Many of these people are extremely successful, ambitious individuals who were simply bored with their current routine, had fallen off track or hadn't seen the results they wanted - ALL of us have room for improvement right?? Well, here is your chance, read below to find out!

Thanks to Lily Rubio, the founder of Cupcake Covertops (http://cupcakecovertops.com/), I devised a 30 day workout challenge, which she is leading by example and vlogging daily! It entails 5 video workouts per week which are all found on my youtube channel (www.youtube.com/amandarussell).

I invite YOU, yes YOU who are sitting there reading this to join. No matter who you are, your background, your goals, YOU CAN do this, I absolutely think it is the BEST way to start 2012 and the BIGGEST INCENTIVE, this first one is 100% FREE.

Every day for 30 days Lily will designate which workout video to do on her youtube channel  http://www.youtube.com/user/CupcakeCovertops AND I will post which workout to do the night before on my facebook page http://www.facebook.com/arussellfit, so you can prep yourself for the next day, and rally support!

Make the COMMITMENT and join Lily and I for this 30 Day GET Lean and Toned Challenge - the time is now, if you really want it, you will work for it and commit, if you don't you'll find an excuse :)

Have a friend, get him/her to do it with you!

LEt this blog be your personal journal where you can document exactly how you feel each day, what you accomplished, what you had trouble with. LET'S DO THIS!

This comment is from Sarah, today was her first day of making the commitment, here's what she had to say:

JOURNAL:
30 DAYS TO A STRONGER AND LEANER ME
THANKS TO THE AR WORKOUT PROGRAM


1.02.2012:  I am excited to start the AR Program! 30 days of a
consistent routine, plus half marathon training/running will be sure
to get results! Amanda’s program is intense, but the workouts are
do-able, short, and they give results.  It is really all about my
attitude.  I can do this – that is the attitude I need to have!  I was
in the best shape of my life a year and a half ago, and I changed my
focus – that is okay.  I will get back to the fitness and shape I had
before – perhaps I’ll be even stronger this time since I am internally
stronger.  Let’s see how I feel doing Amanda’s workouts!  Today is the
first day of the program.  I also have a 4 mile run to do on the side.
 She has me doing 5 of her workouts this week.  I have a challenging
week in terms of traveling around, so I need to plan and make sure I
get the workouts in.  Plus I need to eat healthy.  That is a big part
of leaning out as well. ***
okay so I just did the first workout of the plan.  Man was that hard!
I did the Hotel Workout.  It is 5 rounds of 10 exercises, doing each
exercise 10 times.  The leg exercises are very intense, but by the
middle exercises allow for a little recovery while still pushing you.
On the 2nd round, I didn’t think I would make it until the 5th round.
I started negotiating with myself.  I told myself to get to the 4th
round and I’d see how I felt.  I thought to myself, it’s just the
first day and I can workup to getting in the 5 rounds as I progress
with the plan.  But then on the 4th round, I thought to myself, this
is day one…are you going to let yourself down? I managed to do all 5
rounds and I’m so glad I did.  I also did three sets of pushups
(modified/on knees) before beginning the workout.  I imagine that I
will quickly get back into shape with these workouts! It is
intense…but not too long of a workout that I can’t sustain that
intensity.  And hopefully as I continue to do these workouts, I will
get stronger.  How do I feel? I am beat, but yet energized at the same
time!"