Healthy Girl! Fridays: Happy Holidays!!

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Heyyyy Brickhouses!!

TGIF!! And happy pre-Christmas Eve!!Two days till Christmas! Wooohoo!!
Wanna know what got me just a tad bit more into the Christmas spirit? Two things...

#1 Standing in the long procrastination last-minute shopper line at Best Buy with Jam and Mia..

Jam and Mia

The rushed and panicked look of shoppers makes me chuckle! Jam and I took Mia WITH us to pick up her presents (except for Buzz Lightyear, which she's been asking for since we got Toy Story 3 on DVD in July). She knows about the concept of Santa but also knows that "Ma-Daddy"( her name for us when we are all together LOL) are in charge of the WHOLE Christmas operation!

#2 Trader Joe's Eggnog Almonds!!

OH-EM-GEEE!! Yess Joe! Yesss!!

Instant merriness, jolliness and good cheer! NO. JOKE. I love chomping on legumes (peanuts, almonds, cashews, trail mix etc) for healthy snacking purposes but add my favorite seasonal beverage and it takes it to a whole nother' level!! Kudos to Trader Joe's for being visionaries and Kat for being an impulse shopper!!

Tonight after work and choir practice, I will be wrapping gifts! My mommy (never graduated to Mom or Ma) sent a package with me and Mia's presents as well so that filled me with an extra dosage of good cheer!

I know the title says "Healthy Girl Fridays" but I am giving Kyla, who got a 3.77 GPA this semester by the way, another break! In the New Year you can expect consistent Q&A from our resident pre-Med/Exercise Science major! Here is some tumblr gold I found on her blog which if you have never visited, can check out here.

Kyla, her BF Bri-Guy and their penguin child wish you a Merry Christmas!

Are you in the holiday spirit yet? If you aren't what activities/experiences help with that?

-KEF
xoxo

P.S. The almonds I mentioned above are 230 calories for 1/4 cup. Enjoy at your own risk!

My blog is a part of a Fitness Friday blog hop! Click above to check out other awesome fitness bloggers!!

LET'S GET IT TIGHT!!!: Home Workouts w/ Coach Christian-- TABATA

Morning Brickhouses!!

Its the beginning of a new week and exactly 20 days until Christmas!! Don't forget to check out the Facebook page daily for giveaways and ideas for fitness gifts for the active person (and/or yourself) in your life! Our current giveaway is open until December 16, 2011, check it out here.

This week for my workouts I plan to work out with Christian at least twice this week, and continue
Healthy Girl!'s 100 Miles for the Holidays Challenge. As it stands, I have already gotten in about 21 miles and we have three weeks until Christmas. I don't know if I will be able to log the 26.33 miles per week it will take to get to 100 by Christmas but I can get there by New Year's!!

This week Christian is bringing a Tabata workout. I had heard this workout discussed before on My Fitness Pal, but never have tried it myself. Before the workout Christian explained that Tabata simply means, "20 seconds on, 10 seconds off". One muscle group worked for 20 seconds at a time, 5 reps total, with 10 second breaks in between. This workout is 15 minutes in all but pushes your muscle groups to the max and with consistent work, leaves you toned and tight! LET'S GET IT!!!

TABATA WORKOUT!!!

1. Pushups-   You know the drill!! Pick a style, ANY Style!!

5 reps: 20 secs work/10sec rest

Start low touching the ground..

Rise up...

EXPLODE!!!

 2. Star Jumps- Start in wide squat, jump up and EXPLODE!!
5 reps: 20 secs work/10sec rest

Get into crunch position, legs extended half-way, butt off floor...

Straighten legs while maintaining contraction...

Explode up!! Moving lower body towards chest

 3. Reverse Crunch - Maintain crunch contraction, straighten legs, explode up towards chest

5 reps: 20 secs work/10sec rest

Jump with a  Jumprope...

or Jump with Dumbbells...

or simply JUMP UP!!

 4. Jump Rope- Pick a style, ANY style! JUST JUMP!!

5 reps: 20 secs work/10sec rest

That face...

Lift and Lower..

 5.Dumbbell Curls- Simply lift up towards chest, then lower down

5 reps: 20 secs work/10sec rest

So there you have it...TABATA!!! You will definitely sweat and exert alot of energy with this workout! Take a look at some of my faces and you'll already know!! A 15 minute Tabata workout, plus cardio exercises such as running/jogging/walking, elliptical, stair master etc., at least three times a week is a great routine if you are looking for an effective workout! Check back next week for more!! LET'S GET IT!!!

-KEF

xoxo

#operationbrickhouse

#workout

#getsome

A Healthy and Happy Thanksgiving to youuuuu!!!

Heyyy Brickhouses!!

It's Wednesday and as far as 100 [Miles] for the Holiday challenge goes, I am at 7.5 miles. I have a looooong way to go but I will be getting my 16 miles in this week for sure! I am jog/walking the Two Rivers Ford Turkey Trot 5K on Thanksgiving morning! I am really hoping to bust last years record of 34:06 and get a cool 30 minutes. We'll see! Last year I placed 6th in my age group, this year I am going for top five!!

I found some pictures on the website of me from last year:


Can you see me? Getting Pumped and People watching my favorite pasttime!! *creeper*

I hope they get some more photographer's this year! I need a winning shot!!



 Do you have any fitness plans for Thanksgiving? 5K? After dinner walk? Football with the menfolk? Tell me about it!!

HAVE A FIT-ABULOUS THANKSGIVING BRICKHOUSES!!!!





-KEF
xoxo

#operationbrickhouse
#fullbelly

LGI Life Lessons: OK OK...You're right!!!

"No one ever excused his way to success. "~Dave Del Dotto

Morning Brickhouses!!!

This time next week we will be full on into the holiday season can you believe it?! I swear this year just flew by but I am soooo glad that 2011 is coming to a close this year has been extra rough!! 

If you have been checking out the blog lately, you'll know that Healthy Girl! is hosting the 100 [Miles] for the Holidays challenge where you log in about 15-18 miles a week of jogging/walking/biking/moving etc. until Christmas. 

Since I ran a 5K last Sunday and did an impromptu birthday 4-mile run last Monday plus the challenge, I have caught the running bug! Last Tuesday and Wednesday it rained and I took to twitter to complain. My little brother/fitness Nazi didn't like it too much and told me about myself:

*can't

Now Imani is not my blood brother, but he is the absolute closest thing to a real brother. He rags on me, jokes on me, laughs with me AND at me! So this type of twabuse (twitter+abuse) is common with us! Plus he really holds me accountable for my fitness and eating habits which is great to have.

I think he meant 'adversity'

Daaaaaannnngggg!! So right!! I definitely let the rain give me an excuse as to why I couldn't run! I talked myself out of being a runner before I even had time to make it a habit! I thought to myself, "How many times have I done this?" Not necessarily fitness related, but in life in general? Talked myself out of finding a new job, finishing a challenging class, meeting new people, having new experiences? 

"Hold yourself responsible for a higher standard than anyone else expects of you.  Never excuse yourself.  ~Henry Ward Beecher

He wins again... Imani- 978  KEF- 4

Lesson learned! Like they say, "From the mouth of babes..." 

Have a fit-abulous day!!!

 -KEF

xoxo

#operationbrickhouse

#getsome

#100milesfortheholidayschallenge

#getfitstayfit

#blackgirlsrun

The JOYS of shopping...in your own closet!!!

"I've been shopping all my life and still have nothing to wear."  

~Author Unknown

Heyyyy Brickhouses!! 

Have you ever heard of an NSV? It stands for Non-Scale Victory! The definition is exactly what it sounds like, "A dieting and weight loss term for noticing your weight loss success off the scale." This can happen when you are finally able to shop in "regular size" stores, start to notice definition in your arms and legs, or get a compliment from an ex-boyfriend or girlfriend etc. 

In my case my NSV this week came from being able to fit size 10 jeans!! When I try on clothes in my closet to see if they fit, I call it shopping in my closet! You don't have to drive to find a parking spot, or spend any money, and the dressing room is ALWAYS open!! 

If you read my first post and/or have been following my blog, you know that this is not my first weight loss rodeo! Earlier this year in February, I was a solid size 8/10 in bottoms and a medium in tops. I had a BLAST throwing my "big" clothes away and wearing "regular" sizes! I was shopping like a mad woman! My bestie and I dropped so much money getting my new wardrobe together at H&M and Forever 21 in San Francisco when I visited! 

Literally shopping till we dropped in Union Square @ H&M- Feb 2011

Two months later I started to gain weight back with a vengeance! I ate anything and EVERYTHING that made me feel good to quell the pain of not graduating and my financial situation. Soon my size 8's were fitting extra snug and the girls were busting right out my shirts!! This last month with finishing the R30 Challenge and working our regularly, I went shopping in my closet, and the majority my jeans and jeggings fit again!! NSV!!!

I do need for my next NSV to be being able to wear button up/oxford style shirts. I am busting out of practically all of them!!

No bueno!!!

The girls definitely need some TLC and will be getting extra attention in my workouts so I can reduce them!

I MUST, I MUST DECREASE MY BUST!!! (Remember when that was in reverse back in grade school?! *sigh*)

I still have A LOT of clothes I still would like to fit into from before I was pregnant. I have never been a fashion risk taker and have always had a pretty classic look, so five years later the stuff from undergrad should still be appropriate for 2011/2012.

Classic Staples that I CAN'T WEAR!!! *gets into plank position*

Two bins of clothes just waiting to be worn again!!

I can't wait to dig into the bins and KNOW that I can wear what's inside. Shopping in my closet is just one of many things that motivates me on my fitness journey to get and stay fit! 

What motivates you? Do you have any pieces of clothing that you want to fit better or fit period? What are they?

-KEF

xoxo

#operationbrickhouse

#getfitstayfit

#motivation

#getsome

PS. Don't forget about Healthy Girl!'s 100 [Miles] for the Holidays! It's not too late to join! I have hit seven miles so far this week, I am behind!!! LET'S GET IT!!!