Following My Passions

{December 4, 2015}   Day 4 of Training Happy Thursday everyone!!!

Good evening all, every day is a new day so of course if you have a bad one for whatever reason then you must find the good in every day. It is important to know how to cope with certain bad days and move on from there because you are not going to let it rule you in the end. It is always great to have the right mindset before you start your day because you can accomplish so much. I feel like a new woman when I start my day off with a great workout, it makes me feel invincible like nothing is going to stop me because I am a train with a vision and an end goal. I have learned that without a deadline it is simply a wish not a goal that would get accomplished. As in anything, when you start something new, there are always precautions you must measure. However, there are risks you must take in life and when you are outside your comfort zone, that is the best feeling in the world. I can relate to this when I try some new workout plan, for instance, with propaganda so popular which ones will guarantee you results and which one will not. I always prefer to do my research but even so was it enough, how many testimonials are there, how much, how beneficial is it, how natural is the product, and if the experts are certified. Well, I am here to tell you what I found in this plan is taking fitness to the next level with nutritional experts/ trainers that are also certified  that are there for you on a one on one basis every step of the way. My purpose to write this story is living to inspire I feel that one of my goals was to help people so if I can showcase my journey and help someone along the way that is very rewarding. As to getting outside my comfort zone, shortly you will see the before and after pictures so you can see the progress and accompany me on this healthy path.

Now let’s get back to WOD (workout of the day 4):

Movement Preparation or Warm-Up for the Lower Body

  • Foam Roll (Back, Butt, 4 sides of legs, calves) 3-4 sets 20 secs each
  • High Knees 3-4 sets 20 secs each
  • Body Weight Squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/ Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Ab workout

  • Rest period

Metabolic Training Workout

  • Barbell Curls 8 rounds of 20 secs
  • Inverted Row 8 rounds of 20 secs
  • Jump Squats 8 rounds of 20 secs
  • Side to Side Jump Squats 8 rounds of 20 secs
  • Dive Bombers 8 rounds of 20 secs
  • Cross Mountain Climbers 8 rounds of 20 secs

10-20 minutes of HIIT Cardio Workout

Choose from these:

  • Elliptical (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Sprints (15 seconds all out sprint, 45 sec jog) x 15-20 repetitions
  • Bike (20 secs 95% speed, medium resistance, 10 secs 95% speed, high resistance, 60 secs 50% speed, medium resistance) x 10-13 repetitions
  • Row Machine (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Jump Rope (20 secs as fast as you can, 40 secs slow jump rope) x15-20 repetitions
  • Plyometrics (20 secs as fast as you can high intensity exercise, 40 secs medium speed low intensity) x 15-20 repetitions

Recovery or Cool Down for Lower Body

  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each


When a workout is done, it is always important to eat to refuel the machine or your body because as you create a routine, you become very hungry like you can eat a horse but seriously though you want to snack every 3.5 hours. But of course to follow the plan thoroughly you don’t snack chips only things that will help your nutrition and overall health. Experts or mentors are great to have by your side for tips to accomplish your goal and for you to have the best experience in your journey of losing weight or even gaining muscle. We all know how hard that can be so sometimes we need help and we should not hesitate to ask for it. However, it is understandable, when you start anything, you can be afraid at first because of how much pain can I endure to get the body I want or will it affect me medically if you exert yourself. I say to that know your own body only you know your limits and how far you can push it, it never says you must do this exercise to exert yourself to get what you want. Every person, however, is different in how their body can take it so you must go at your own pace still with a goal in mind of finishing the way you can. Remember if you try your best you forget the rest.

Until next time, inspirational leaders of today, tomorrow and the future.




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

et cetera
Heaven's White Noise

Can you hear it?

Frank Solanki

If you want to be a hero well just follow me

Dancise Fitness

exercise, dance, workout

Meg Kem Magic

Discover the magic of beauty!

Natalie Breuer

Natalie. Writer. Photographer. Etc.

The Wandering Broski

Travel Blog - Europe and the USA

Cooking Without Limits

Food Photography & Recipes

I Kissed My Date Goodnight

Embarking on motherhood through the miracle of adoption.


Media. Marketing. Music.

El Blog of Kevin W(WheresMyHippo)

Just another weblog

Joyce's Reflections

Just another site

rest in beats.

the life and death of music.


Just another site


Just another site

Behind the smile

Just another weblog

%d bloggers like this: