A few people have been asking me abour the Afterburn programme.
it is awesome.
When you order the manual, you have an actual ringbinder book delivered to you. Inside the whole 16 weeks are outlined for you.
Just had the best weekend, on Saturday it was my other halves 40th birthday party. We had around 25 people come to help celebrate, yes there was too much food and alcohol consumed, but it was a fun night.
The worst part was the clocks going forward, so we got to bed at around 3.30 ish and then lost the hour of sleep, we were all so tired yesterday and it was hard to get up this morning.
That being said I went to the gym for my Afterburn workout; it is the start of week 3. My leg is not sore at all now and I am able to push the workouts.
Water is great today I need to get this weekend out of my system and move forward again.
Goals for this week are ….
To get my water consumption back to 120 oz again.
10,000 steps per day.
More fruit and vegetables
Make each workout count, no more going through the motions.
I have some catching up to do…
Wednesday at crossfit was awesome. We did hang and cleans. The workout was a circuit that always started with 25 hang cleans then 25 sit ups, 25 wall balls, 25 push press, 25 jump ups onto a step 24 “, 25 kettle bell swings and 25 press ups. OMG 150 hang cleans is not funny. My time was 23.30!!! I finished 1st by about 4 minutes!!!
Yesterday I was not sore, so what do I do but an afterburn weights and cardio workout.
This morning I got out of bed and just about fell on the floor. The muscle soreness is BAD !!! but GOOD !!!! haha
I love it, im back on track and this fat is going to melt off.
By the way, I am stretching a few times a day too.
After a lot of thought over the weekend I have decided to go back to day 1 of Afterburn. After having 3 nearly 4 weeks off I knew that I would not be up to doing the workouts where I left off.
Afterburn works and I want to give it the credit that it deserves.
So this morning I was back to the gym at my regular time! This morning’s workout took a lot longer than it should have but I was constantly being distracted by people wondering where I had been. I got it done and my legs are feeling week! Water is awesome, I have all my food ready for the week and I am BACK !!!
Afterburn has really switched up a notch, I’m now doing weights 4 days a week, and they suggest lifting Monday, Tuesday, Thursday and Friday, and 4 times a week cardio and 5 rounds of the intervals. I’m doing the cardio after the weights. On a Wednesday I do my Crossfit class. The weight lifting is Hard! OMG today I did single leg deadlifts; you can’t even use weight on these until you can brush your knee on the ground. My hamstrings and butt were sore from yesterday’s weights and cardio, i can not imagine how they will be feeling tomorrow!
My shin splints are still sore, so I just walked on the treadmill and used the incline, I am amazed that my heart rate gets up so high from just walking (176 beats per min) at 4mph and 15% incline. One of the trainers at the gym gave me a new stretch to try so ill let you know if it helps. I’m feeling pretty tired today after weights, cardio and an hour of badminton. Tomorrow is Wednesday so I do not have to work out until the evening, I usually just take the dogs on a huge walk in the morning.
Food and water are great!
The weekend went quite well, but I’m not happy with my water intake. I really need to keep up the good work every day.
I’m finding that Saturdays are turning into a nightmare, with my food preparation. One of the kids has soccer in the morning and then she has a second training session in the afternoon. We don’t get home till 4.30 ish, but if I haven’t been organized 1st thing on the morning we are searching the fridge for inspiration. I don’t know why Saturday is different to the other night, but im usually fed up with all the cooking by then.
By Sunday im fine and I can spend hours in the kitchen making healthy food up for the family. Yesterday I made banana bread, some high protein pancakes which I have frozen in portions ready for everyone to grab for their breakfast, and I marinated a flank steak for our supper.
Next Saturday I need to be super organized and use the slow cooker, that way we can be out all day and come back to a healthy meal.
I really don’t know how you do it when you work all day. I need a kick up the butt!
Goals for this week
Last week I got to 12mph but only for 45 seconds.
So far I have done my Afterburn workout and 1 hour of spinning. I’m on week 9 of the program and it has really got hard. It will take a while to figure it out.
Water is good today :0)
Today’s HIIT was awesome, I believe that my frame of mind is different today, I had a great nights sleep and I am feeling refreshed. Mal said to me that bad things can not live in a healthy body, so that is what I will be concentrating on.
I really love the Afterburn workouts, they are intense, and much more so than the Body for Life Workouts, similar to Body for Life they are over and done with in no more than 45 minutes.
I love getting to the gym and seeing the cardio bunny on the machine walking at 2.5 mph and me getting on the treadmill next to her and pushing out a 21 minute work out with 4 sprints and the rest being recovery or warm up and down, then 10 minutes of stretching and I am done for the day.
Cardio bunny is still walking on the same treadmill at the same speed. But hey, I am the one seeing changes in my body.
With the lifting I am doing exercises that I just have never thought of incorporating before, and I do get looks from people when I am pushing out my jumping squats or good mornings, BTW they HURT!!!! Ha-ha
Have any of you noticed your gym getting busier than normal, with the people desperate to loose 10lbs in 2 weeks so that they can fit into the little black dress or their dress pants. I can’t wait for these next 2 months to be over so that you can get to the mirrors or the bench.
Luckily I am lifting over 15lbs for all of the arm exercises now so I don’t have to fight for the smaller weights.
When my personal trainer was putting me through my fitness test he said to me that many women do not lift as heavy as they can, I was one of those, so with his words ringing in my ears I decided to up my weights for the arm exercises, I am such a weakling in my Upper body but for the dumb bell push press I upped my weight to 15lbs and you know what I did it, I can even say that next time I will be taking the 17.5lbs weights and trying them out.
I guess what I am trying to say is always challenge yourself, take the heavier weight and try it, if you are on a set of 12 and you fail at 6, drop the weight down and finish the set off, next time you will push out a couple more and before you know it you will be upping the weight again., this way you will always be pushing your body to the maximum.
Yesterday I just did the new cardio workout, so this morning I started the new lifting routine. OMG when I was doing it, I thought this isn’t so bad. Well 4 hours later after grocery shopping and hour of badminton I can feel the DOMS (delayed onset muscle soreness) starting (urrmm so much for delayed), im going to be hurting tomorrow. The extra day of cardio is interesting; I can’t wait to see the results of these changes. I will be taking measurements and photos later tonight, and I will figure out how to post them on here.
updated measurements
Chest down 1.75″ Hips same
Stomach smallest down 0.25″ and at navel 2.25″
Thighs up 1″??
Bicep down 0.25
Neck and wrist are the same
Total inches lost in 4 weeks = 4.5″
