Back-to-School September Challenge

Back-to-School Challenge

Remember back in the day (maybe 4th grade-ish) the Presidential Fitness Tests? (or similar fitness testing?)

Well… its Back-to-School Time —time to do it again! Lets establish a baseline!

Here’s the Challenge: 

 

Only 3 tests:

1. Walk/jog/run 1 mile for time: You can do this on a track or treadmill. Just do your best!
2. Sit-ups for 1 minute: Lock your feet down (or have a partner hold them) then cross your arms over your chest and go!! (elbows must touch your knees to count)
3. Push-ups to Failure: Do as many push-ups as you can (with good form) you may do them on your knees. As soon as you “come down” thats it!

The main goal is to TRY! Do your best! Then for the next 4 weeks, lets work on that fitness level and we’ll test again! Can’t wait to see the results!! READY… SET… GO!!

RULES:

1. RECORD YOUR SCORES THIS WEEK 

2. POST YOUR SCORES IN THE COMMENTS

3. Work your ass off for a month– (incorporate the exercises during the week!)

—— Mondays: Do 3 sets of 30 sit-ups at the end of your workout

——-Wednesdays: Walk/Jog 1.5 miles as warm-up for cardio

——-Fridays: Do 3 sets of 15-25 push-ups

4. Record Scores Again October 26-30th

5. POST YOUR PROGRESS!!

Twisted 25

Twisted 25 Workout

The Witch is Dead– SB Workout #22

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IMG_20130425_103922

Me Day

Me Day

Me Day

“Me Day”

I’ve had discussions about this “self-made holiday” on Facebook, I’ve mentioned this in the newsletters and I recently spoke about it on a radio show, but I realized I never composed a blog about it!

See, at the end of December 2012, I started to think about “resolutions” and all of those things we tend to do at the end of the year…. memories from the past year and hopes for the New Year… and I’ll be honest, I was not happy with what was going on. I had been dealing with metabolic damage and adrenal fatigue for the better part of two years, and I had started to make some GREAT headway, and then, POW I lost it!

How did I lose it?

STRESS.

I started staying up late again, I started taking on more projects than I could handle, I started putting myself last and others first… you know the deal.

I realized that the THINGS I was doing to feel better, ie. taking care of me, getting to bed early, meditating, relaxing, eating regular meals, taking my supplements, etc.

I had completely stopped….and I was feeling terrible.

In fact, I told my husband, I just want to rent a car and go stay in a hotel ALONE for a few days. (ok maybe a week!)

He was obviously hurt… but that’s how I felt!

I felt as if I was being pulled in a million directions and I needed an escape… NOW!!

So that is where the “Me Day” idea came from.

I decided that for 2013 ONE DAY out of every month, was a day for ME.
RULES INCLUDE: 

  • no phone
  • no computer
  • no alarm clock
  • I can do whatever makes ME feel good– massage, reading, napping, eating
  • no “shoulds” or “have tos”
  • no work

and so, I took out my phone and blocked out the last Sunday of every month for my year long experiment.

Well, January, something came up, the Dani Johnson First Steps to Success seminar was on “MY WEEKEND” so, I just rescheduled for the next weekend! I took my Sunday (it was Super Bowl Sunday) and got myself a massage, read a book and took a nap. I can’t say that I didn’t get on the computer or ditch the phone.. but it was a start.

So my February day came and my husband knew it was my day, but he needed me for a few things, and I have to say  it was kind of ruined. He apologized and it was no biggie… who knew this would be so hard?!! I thought, “maybe this will be better on a week day!”

March came and went, I traveled to 3 states in 3 weeks and there was no time for me, again and here we are, mid April. I have a day scheduled THIS weekend. Hubby’s out of town and I’m disappearing!! For the rest of the year, I moved my “Me Day” to a Friday. Its easier when hubby is at work to BE ALONE.
The moral is: be flexible, be adaptable, but put it in the books.

I’m not perfect. I don’t have children, however, I have a very busy life because I give a lot and a lot of people depend on me. I understand how hard it is to have a day for you. BUT its still SO important. I urge EVERYONE..

I CHALLENGE YOU—-> DO IT NOW.

Schedule your “Me Days” for the REST of 2013 (there’s still 8 months left!!)

Then CLICK TO TWEET IT: I’m taking a day just for me!! #meday #becauseImworthit @SweatyBetties

even if its a “Me Half-Day” – take 4 hours for YOU. I promise you will be less bitter about the things you “have to do”.
Don’t tell me that you can’t, that you don’t have time, or can’t find a sitter…

Don’t be a b!tch. 

Lets just DO THIS…. and then come back and tell me what you plan on doing. Here are some ideas:

  • sit at the park
  • read a book
  • have coffee with a friend
  • sleep in… late
  • watch a movie marathon in your pajamas
  • get a massage
  • get a mani/pedi
  • hang out at Whole Foods
  • Sun bathe
  • sit in a car alone for 4 hours (I’ve totally done this)
  • go on a hike (but please tell someone where you’re going)
  • take a bath
  • take a yoga class
  • eat a healthy meal
  • do an “at-home” spa day- paint your nails, do a face mask, etc.

 

 

 

Sweat is My Make-up Upper Body Quick Blast

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only have 20 mins at the gym? Need a quickie workout– two sets of exercises, 3 rounds of each and done. This is great for toning, fat-burning, and metabolism bursting while short on time!

You can add some extra cardio if you please, but at least you’ll feel like you got something done. I did this on Sunday and I’m actually sore!

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Sweaty Betties Bunny Day Workout

Sweaty Betties Bunny Day Workout

Here is a fun workout for you to do for Easter and don’t forget the DIET BET that starts April 5th! It will be a great challenge to lose a few lbs. in  4 weeks if you’re up for it!! The pot is at $5500 right now!!

Sweaty Betties Bunny Day Workout

Wham Bam Thank you Mam-20 Minute Workout

Wham Bam Thank You Mam 20 minute workout

Hey y’all I’ve been having a little bit of problems with my videos lately, but I want to get some workouts to ya right away!!

Here is a fun one, you can do something like this with almost any different exercise, just one minute of each then a minute rest and start again. Use it as a full-body quick workout or a fun routine for cardio instead of boring treadmill jogging!

Make sure you PIN this one and follow my boards on Pinterest

and sign-up for the newsletter below so you don’t miss these or the other fun stuff I don’t always talk about here!

Wham Bam Thank You Mam 20 minute workout






Would you like more tips, recipes and workouts like these?

3-2-1 Workout

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This workout isn’t quite as easy as 3-2-1 but its effective and you’re done in 20 mins. So with that…. LET’S GO!!

(also, don’t forget to download your FREE 12-week workout program to print & take to the gym)

Kettlebell & Abs Pyramid SBW#9

The Workout

I flew “home” to Vegas this weekend to attend and work at the Olympia Expo. This is a HUGE event that I have attended every year since 2005. It is the event to see and be seen if you are in the bodybuilding and fitness/figure/bikini world… and guess what? I just did NOT want to be there this year.
Why? you ask…

Well, for one, I’ve already spent two months without my husband this summer and he wasn’t able to attend, so 5 more days without him wasn’t making me happy… but then it was just the overall feeling that everyone was trying their hardest to get noticed. They had dieted for months just so they could spray on some tan and show off their abs for two days and I hadn’t… and I really didn’t care.

 

See, I used to be one of them. I used to talk about the Olympia for months and count down the days, and do extra cardio to look my best and get spray tanned the night before, and show up hoping that I could meet someone who could “get me sponsored” or put me in a magazine. I used to restrict my eating, even on my anniversary because it was the week before!

I have just come to realize that REAL fitness isn’t about dieting for a one-day event. Most people in the real world could care less if I have a 6-pack, and my husband would probably love it more if I had a glass of champagne on our anniversary than doing 2 hours of cardio and going to bed early.

BUT… you know what?! I still had a blast being there, because I have made so many friends in the industry over the years, its always great to catch up , to meet fans and to just remember that some of them are really about promoting a healthy life and I can’t let the few that are there for show ruin it for me. To be honest, the majority of people who have longevity in the fitness industry are real, inspiring people, who work hard just like we do. I just need to ignore the show-offs and get on with my bad self ;)

With all that said now… here is a dang workout video! Boy was I glad to sweat again!!

The Sweaty Betties Workout #9

#JERF October Challenge

Example of #JERFChallange Breakfast


What is ‘REAL’ food? 

(this was a PERFECT Description from Domesticity Nouveau)

It’s food that has only itself as an ingredient:
Onion vs battered onion ring.  Roasted chicken vs chicken nugget.  Baked potato vs potato chip.

It’s food that you could grow or raise yourself:
You might not want to or have the space, but you could grow lettuce and you could raise a cow.
It is highly unlikely that you have access to a laboratory to synthesize instant cheese sauce.

It’s food that comes in its whole natural form:

A chunk of beef and fresh vegetables rather than a frozen dinner entrée of beef pot pie.  It’s chicken broth and cream instead of a can of cream of chicken soup.

THE CHALLENGE:

Make at least ONE REAL FOOD MEAL a day.

Take a picture.

Instagram or tweet the pic to @SweatyBetties #JERFChallenge

Get Creative! Look up Paleo Blogs & share recipes! This should be fun! 

Example of #JERFChallange Breakfast

#JERFChallenge Dinner Idea

 

PS. for the training challenge, I personally am starting over with my 12-week Program. Since my move, I got off track and had no gym for 2.5 months. I’m starting with week #1 this week! Feel free to join back in! I’m also going to be taking progress pictures AND measurements this time! Eeek!!

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