Tag: fitness

Workout – Focus T25 Week 2 of Beta Round + ShaunTervention Event

Week 2 of Beta round T25 – Nailed It!  This is the completion of week 7 of the overall workout and week 2 of Beta for my challenge group.   The workouts are more challenging in this phase and I really like the fact that a couple of them you use weights or the band with handles for resistance.  I like all the cardio but also enjoy doing strength training which the 2 workouts, Rip’t Circuit and Upper Focus, have both of those in them.

This photo collage below is from Friday, double workout day.  The workouts were Speed 2.0 & Rip’t Circuit.   It was a great workout but also kicked my butt.  Tons of sweat as seen in the photos.

Collage of double day beta wk 2

Focus T25 photos from Kimberlees Korner

I am really enjoying the Beta round so far.  See my week 1 Beta round post for info on the workouts included in this phase.  I think my favorite so far is still Rip’t Circuit followed by Dynamic Core.    Below are some of the photos from the week of workouts.  I only had time to do a collage for Friday of this past week – the above collage.  I had a lot going on with my kids’ schedules this week and doing some new embroidery designs on shirts and towels.  A couple of the shirts I embroidered can be seen in the below photos.

Dynamic Core Focus T25

Dynamic Core Focus T25

 

new workout shirt I embroidered to wear  www.kimberleeskorner.com/blog

new workout shirt I embroidered to wear
www.kimberleeskorner.com/blog

Lunges in Core Cardio T25   Kimberlees Korner

Lunges in Core Cardio T25
Kimberlees Korner

 

photo after finished T25 Core Cardio - another new shirt I embroidered to workout in

photo after finished T25 Core Cardio – another new shirt I embroidered to workout in – that is sweat on the lower part
Kimberlees Korner

T25 Upper Focus - using weights

T25 Upper Focus – using weights

 

some of the floor work in T25 Rip't Circuit

some of the floor work in T25 Rip’t Circuit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#SHAUNTERVENTION DALLAS 2013
#SHAUNTERVENTION DALLAS 2013

I was also getting ready for the ShaunTervention event in Frisco, Texas that I attended yesterday, Saturday, Sept. 14th.  All I can say is that it was Awesome!

We did a tough workout in the morning around 9:45am that lasted about 45 minutes to an hour.  Shaun T gave us a 15 minute break and then we all got small notebooks and a pen to take notes on form – called form PerfecShaun.  He explained how form over speed = results.  He then went on to explain various exercises like lunges, planks and push ups and proper form.  We got to take notes and then do more working out while the ShuanTourage team went around to make sure you were doing them in proper form.

After lunch their was his keynote address which was really positive and motivating.  He spoke a little about his background and how he got started in the fitness business.  He also talked about living to your best potential and how important it is to the overall quality of your life.  There was also a Positivity Index quiz to see what types of people you have in your daily life and how they affect you and you affect them.  After the quiz he talked about “Raising Your Bar – What changes can you make to elevate the positivity in you life?”  We also received these cool journals that begin each week with a positive affirmation and there is space to write in each day of the week to document your journey into discovering your life and making yourself a priority.

After the keynote there was a Q & A session then we each got a professional photo made with Shaun T.  The photos are not available for us yet but hopefully will be later this week.  I did take a few photos of his keynote session.

Shaun T at #ShaunTervention Dallas 2013

Shaun T at #ShaunTervention Dallas 2013

 

#ShaunTervention Dallas 2013 - Shaun T giving his keynote address

#ShaunTervention Dallas 2013 – Shaun T giving his keynote address

 

 

 

 

 

 

 

 

 

 

 

I also met some very nice people there.  Two of the ladies I met do Shaun T’s Insanity workout.  One of them drove 2 1/2 hours to come to the event.

Overall this was a great event and I am so glad I took my mothers advice and signed up to go.  I was nervous about working out in front of so many people as I have not done that since attending a jazzercise session in 1987 with a friend.  I always workout at home, on my own, to various dvd’s.  This was a big change for me – out of my comfort zone.  I am so glad I did it though and proud to say I made it through the workout!

I hope everyone is having a great weekend.  I am resting today, Sunday, and looking forward to starting week 3 of Beta T25 tomorrow morning.  photo dbaf2cd4-dd2b-49d6-8838-f9aff3fe3cbb_zpsca4b926e.jpg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout – Focus T25 Week 1 of Beta

I completed the first week of Beta round in T25 yesterday.  This is week 6 of our challenge group but week 1 of the Beta round, the new round of 5 different workouts.  The workouts in this phase are:

-Core Cardio     -Speed 2.0     -Rip’t Circuit     -Dynamic Core     -Upper Focus

All of the workouts are 25 minutes, just like the Alpha round, with a 2 to 3 minute cool down stretch at the end of each workout.

Below are some of the photo collages from the workouts:

Core Cardio Wk 1 of Beta Day 1

 wk 1 beta day 3 ript circuit

beta wk 1 day 4 dynamic core

 

 

I am loving the new workouts in this Beta round!  I think my body was ready for a change.  I had actually done the Alpha round for 8 weeks.  I had started the workouts before the challenge group started and had to begin all over again at week 1 of Alpha when the group started on July 29th.

The Beta round is a little more challenging since it seems faster paced.  Also, in a couple of the workouts you use some weights.  I used 10 pounds for Rip’t Circuit and 8 pounds for Upper Focus – you can also use an exercise band with handles that comes with the workout.  I was sweating a ton every day with each workout.  Speed 2.0 is so fast it was hard to keep up at times.

So far I think my favorite dvd in this round is Rip’t Circuit.  There is cardio and weight training in this workout – it is a great total body workout.  The time flew by on this one.  I can not wait to do it again next week.

Photo after finished Rip't Circuit - T25 - tons of sweat - also embroidered a new shirt that says "Get It Done" - Shaun T's motto

Photo after finished Rip’t Circuit – T25 – tons of sweat – also embroidered a new shirt that says “Get It Done” – Shaun T’s motto

In the above photo I am wearing a new workout shirt I embroidered that says GET IT DONE.  This is one of Shaun T’s phrases he uses in the workout.  I told my kids it is my-their new motto for getting things done that I ask them to do like chores, homework, etc.   I think I need to embroider more shirts and wear them every day as their reminder.

This week for a new recipe I made these Power Bites.  They are a blend of oats, protein powder, dried fruits with a nut butter and agave nectar.  They are no bake and pretty quick to make but your hands get kind of messy.  It is best to store them in the refrigerator in a container.

[amd-zlrecipe-recipe:1]

I hope everyone had a great week and got their workouts in.  I am looking forward to week 2 of Beta round next week.  I am also looking forward to next Saturday as I will be attending the Shauntervention event in Dallas.  I can’t wait to go to this and see Shaun T, the creator of Focus T25, live and hear what he has to say.  Therefore, next week I will probably post about the workouts and the event on Sunday.

Follow my blog with bloglovin to receive future posts.   Have a great weekend!
 photo dbaf2cd4-dd2b-49d6-8838-f9aff3fe3cbb_zpsca4b926e.jpg

Workout – Week 5 of Focus T25 Challenge

Today marks the end of the Alpha round for Focus T25.  I have completed the first 5 weeks of the challenge.  Now we are on to the Beta round.  I am excited and looking forward to the new workouts in this round and the challenges they will bring.

The following are some photo collages of the past week – week 5:

Week 5 Day 1 of Focus T25 Challenge group - KimberleesKorner

Week 5 Day 1 of Focus T25 Challenge group – KimberleesKorner

My cat is in the above collage because he had the grumpy cat face.  My workout schedule had to change the past week because of the kids starting school and early marching band practice for my oldest son.  The cat hangs out with me every day when I workout and he seemed upset about the time change – cats seem to be creatures of habit.

Week 5 Day 2 Ab Intervals KimberleesKorner

Week 5 Day 2 Ab Intervals KimberleesKorner

 

Last day of Alpha round - this was a double workout day doing Total Body Circuit and Lower Focus - very sweaty at the end of this  KimberleesKorner

Last day of Alpha round – this was a double workout day doing Total Body Circuit and Lower Focus – very sweaty at the end of this KimberleesKorner

This past week we had to do Total Body Circuit three times – it was tough!  I was pretty strong on Monday getting through most of those push ups on the toes but by Wednesday and Friday I had to do some of them on the knees toward the end of the workout.  Tons of sweat on those three days!

Also, I got a new fitness watch at the beginning of the past week.  It is a Timex Health Touch watch.  It has a heart rate monitor, stop watch, timer and and activity setting to see your calories burned.  It also has 2 time zone settings.  The instructions it came with are kind of vague.  It is easy enough to set the time and operate I just was not sure how the calories burned – activity setting and heart monitor setting worked until I used it for a couple of days.  I don’t think it measures the calories you burn per workout but rather for the entire duration of a day.  For example I set it on Thursday in active mode and it ran for 17 hours, from 6 am to 11 pm (it was a long day!) and it said I burned 2700 calories.  I kind of like the fact it calculates overall daily calories burned not just during your workout.  This is the first health watch with a heart rate montior I have had so I have nothing to compare it to.  Also, you do not have a chest strap to wear with this watch.  In the photo below it shows the activity setting for 6 hours and 8 minutes – I have burned 957 calories – this was my double workout day (Friday) so I really burned a lot of calories that day – it was amazing!

Health Watch has a heart rate monitor, stop watch, timer and calories burned setting KimberleesKorner

Health Watch has a heart rate monitor, stop watch, timer and calories burned setting
KimberleesKorner

I created another smoothie recipe this week using the Spectrum Decadent Blend with chia, flax seed, cocoa and coconut.  This one also has spinach in it for added greens and vitamins along with chocolate almond milk and peanut butter.  If you click on the below link it will take you to the ziplist link for the recipe or I have added it below the photo.

Peanut Butter and Chocolate Protein Smoothie with Greens

peanut butter & chocolate protein smoothie with greens from KimberleesKorner

peanut butter & chocolate protein smoothie with greens from KimberleesKorner

Peanut Butter & Chocolate Protein Smoothie with Greens

  • Handful Spinach
  • 2 Tbls Spectrum Decadent Blend – chia, flax seed, cocoa, and coconut
  • 1 Tbls peanut butter
  • 1/4 c. peanuts
  • 1 scoop whey protein powder
  • 1 c. chocolate almond milk
  • 1/2 c. crushed ice

Place all of the above ingredients in blender or nutribullet and blend 1 to 2 minutes or until smooth.   Sometimes I forget to add the crushed ice so I just serve it over ice as seen in photo.

I hope everyone had a great week of working out.  Click on the Leave a Reply to let me know what workouts you are currently doing.  To receive future updates please subscribe via bloglovin, by email or RSS fee by clicking on any of the icons in the side bar.

Have a great Labor Day weekend!  photo 6cf2f16b-878e-4b05-bc30-12064a57b997_zpsa7a5e8ef.jpg

 

 

 

 

 

Workout – Week 4 of Focus T-25 Challenge

Week 4 of of Focus T-25 – Nailed It!  The alpha phase of these workouts is almost through – only 1 more week to go then we go into the 5 week beta phase.  I can tell the workouts are getting easier for me and notice how much more stamina I have getting through them.  Especially on Friday – the double workout day.

Here are some highlight photos of the week.  I got into making photo collages this week with my pictures.  I got the idea from another person in my challenge group.

Photo collage of week 4 day 3, Lower Focus - T-25.  Me & my workout buddy + acai, blackberry protein smoothie  www.kimberleeskorner.com/blog

Photo collage of week 4 day 3, Lower Focus – T-25. Me & my workout buddy, the cat + acai, blackberry protein smoothie
www.kimberleeskorner.com/blog

some photos doing T-25 Total Body Circuit on week 4, day 4.  Tough workout for sure www.kimberleeskorner.com/blog

some photos doing T-25 Total Body Circuit on week 4, day 4. Tough workout for sure
www.kimberleeskorner.com/blog

Week 4, day 5 - double workout day - Speed 1.0 & Ab Intervals done - the cat was waiting for me in front of the TV when I got downstairs ready for the workouts - look at all the sweat I am pointing to after both were completed - feeling totally energized! www.kimberleeskorner.com/blog

Week 4, day 5 – double workout day – Speed 1.0 & Ab Intervals done – the cat was waiting for me in front of the TV when I got downstairs ready for the workouts – look at all the sweat I am pointing to after both were completed – feeling totally energized!
www.kimberleeskorner.com/blog

Also, I made up 2 new smoothie recipes and have those to share:

Acai, Blackberry, Spinach smoothie recipe copy

Cashew Butter & Chocolate Smoothie Recipe

I also created a new salad recipe.  The salad made quite a bit so I had half for lunch and the rest with dinner.  Here is the recipe:

Cucumber, Red Pepper & Onion salad recipe

I placed all the ingredients except lemon juice and olive oil in a bowl and chilled them for about an hour then put the last 2 ingredients on just before eating it for lunch.   This was a really good salad – I thought – a change from a normal lettuce based salad.   Note:  It is strong with the onion and garlic – best to have some gum or breath mints after eating.

To read previous posts on this T-25 journey you can click on the exercise tab in the above menu.

What workouts have you done this past week?  I would love to hear about them – click on the Leave A Reply to let me know.

You can subscribe to my blog via bloglovin, email or RSS feed by clicking on any of those icons in the sidebar.    Hope everyone has a great weekend!

 photo 6cf2f16b-878e-4b05-bc30-12064a57b997_zpsa7a5e8ef.jpg

 

 

 

 

 

Workout – Focus T-25 Week 1

This past Monday was the beginning of the T-25 workout challenge group I joined.  I am proud to say I “nailed” week 1 and have completed the first week of the 10 week program.

T-25 - Get It Done

T-25 – Get It Done

I have actually had Focus T-25 for 4 weeks and started using it 4 weeks ago.  I was on week 4 but started over on week 1 for the challenge group.

This workout is great!  I am loving the results I am seeing from it and the fact that it is only 25 minutes long and you work hard the whole time and sweat a lot!  At the end of the 25 minutes there is always a 2 to 3 minute cool down stretch segment with Shaun T.  The 25 minute workout is perfect for those who don’t have an hour a day to spend working out.  There is one day a week on the calendar rotation that is a “double” workout day though and that is Friday.  So, that day you workout for 50 minutes or you could do one of the workouts on Friday and do one on Saturday if you can’t fit both on Friday.

This past Friday was my first day doing a “double” Friday.  The previous 3 weeks I had followed the schedule but was only doing 1 of the 2 workouts on Friday.  I am so glad I pushed myself yesterday and did both.  I will say I did not do them back to back.  I did the Lower Focus first, took a 45 minute water and 1 cup of coffee break out on my patio, then I came in an pushed play again with the cardio workout.  I felt really energized by the end of the cardio workout.

post workout photo on double day Friday of week 1 Focus T-25

post workout photo on double day Friday of week 1 Focus T-25

Another great thing about this workout is that you don’t need a bunch of equipment to do them.  Most of them require no equipment or just an exercise mat.

This workout is a Beachbody workout.  My Beachbody coach is Joanna and here is her facebook page link if you would like to contact her for more info on Focus T-25 and the challenge group.  Just click on the highlighted link.

The first 5 weeks of the rotation are called the Alpha cycle and the last 5 weeks are called the Beta cycle.  The Alpha workouts for week one were:  -Cardio   -Speed 1.0   -Total Body Circuit   -Ab Intervals   -Lower Focus & Cardio for double day and Stretch on Saturday or Sunday.  So far the Total Body Circuit workout is the hardest one for me but I am able to get through it – I have never sweat so much before in 25 minutes!  Also, while doing this workout I noticed that the girl in the back and I have the same shoes – I noticed this the 2nd time I did the workout.  I thought that was funny because how often do you own the same shoes as someone in a workout DVD?

post workout photo after total body circuit week 1 day 3 of challenge group for Focus T-25

post workout photo after total body circuit week 1 day 3 of challenge group for Focus T-25

shoes - same as the girl in the back row of the workout dvd on total body circuit T-25

shoes – same as the girl in the back row of the workout dvd on total body circuit T-25

I have been working out regularly for the past 10 years on my own.  I do all types of different workouts to stay fit.  I would recommend this workout to anyone looking to lose weight or be more fit and energized.  There is a person in all the workouts who does a lower impact modification of all the exercises and you can always start with that and progress to the more advanced level.  Of course you should always consult your physician before starting any new exercise program.

Focus T-25 workout

Focus T-25 workout

I am not affiliated with the workout program, Focus T-25, or with Beachbody.  I am just a mother of 3 boys, blogger and designer who likes to exercise regularly to stay fit and wanted to share the info on this program.

Thanks for visiting my blog.  To receive future updates you can subscribe via RSS feed, with email, or through bloglovin by clicking on any of those icons in the sidebar.  Hope everyone has a great weekend!

Like a 2-Year-Old

 

 

Water Noodle Workout

Lately I have been trying to swim laps or workout in our pool at least 2 or 3 times per week.  I get tired of swimming traditional laps so I decided to create my own workout using a water noodle – a long foam tube.

 

Water Noodle Workout - 15 - 20 minute workout by Kimberlees Korner

Water Noodle Workout – 15 – 20 minute workout by Kimberlees Korner

If you click here Water Noodle Workout you can view the pdf file and print it if you would like to use the workout I designed.  There are 13 different exercises in this workout, using the foam water noodle.  The workout takes about 15 to 20 minutes.

Water workouts are a great way to tone up without a lot of impact on the body or the joints.   This workout will tone your whole body with a focus on the core and the legs.  I hope you enjoy it.

water noodle workout by kimberlees korner

water noodle workout by kimberlees korner

Note:  I designed this workout on my own and took and the photos.  I am not a fitness expert but a mother of 3 who has been working out regularly, on my own or with books and dvds,  for the past 10+ years.  User of this workout assumes all risks when using this workout.

Proactive Health and Fitness Plan

First off, let me start this post by saying I am not a health or fitness expert.  I am a mom of 3 boys, ages 15 and two 12 year olds, who has developed a plan for maintaining good health and working out regularly.  I do this on my own, mostly, by reading books and magazines and using various fitness dvd’s  to work out.  I have never belonged to a gym or been on any type of diet plan.

The following is my guide to being proactive with health and fitness:

Exercise – 4 to 6 times per week for at least 20 to 45 minutes each workout.

  • plan your workouts in advance, for the week – see this workout schedule table by kimberlees korner – it is what I use – it is a blank table that you can fill in your schedule for the week
  • Do your workout at a convenient time – like before your kids get up – get up 30 to 45 minutes earlier each day.  It will be hard at first but you get used to it and then your workout is done for the day.
  • Rotate your workouts for variety.  I like to do a variety of different types of exercise.  I do cardio one week then yoga the next week then maybe strength training alternating the strength workouts with biking outside or swimming laps.  Variety keeps you from getting bored and it keeps the metabolism going strong.  There are tons of different dvd’s available – check your local library.  That is how I started with yoga and pilates 10 years ago by checking out books and dvd’s from my local library and then I started buying them.

Meal Planning – a must for anyone who has a busy family or a busy life

  • Plan meals at the beginning of each week so you will know what you need to buy to cook and you won’t have a last minute excuse of not having the right ingredients to cook a meal and have to go out to eat.
  • Find healthy recipes via books, blogs, pinterest or from friends.  There are lots of blogs that feature easy to prepare meals that are healthy.
  • Try to eat only fresh food and not pre-packaged food that is filled with things that you don’t want to be eating – I know sometimes this is hard to do with a family and a busy schedule.

Keep a Food Journal

  • Keep track of what you eat throughout the day to see how many calories you consume – see what you need to adjust.  Personally I don’t keep a journal but I think it is helpful if you are just starting a fitness and health plan to do this for a while.

Keep Healthy Snacks on Hand

  • Get rid of all junk foods items and pre-packaged snacks that may tempt you  
  • Keep lots of fresh fruits and vegetable around for snacks
  • Look on pinterest or the internet for tips and ideas of healthy snack items
  • Do not drink any soda

Don’t Deprive Yourself of Things You Like 

  • Have dessert 2 or 3 times a week – a reasonable portion!  Personally I eat ice cream with my kids at least 2 or 3 nights per week for dessert after dinner – but only 1 or 1 1/2 scoops, not 3 or 4.

Don’t Eat Late at Night – I try to never eat anything past 7:30 pm at night.

Don’t Skip Breakfast or Any Other Meals 

Drink a Protein Shake Every Morning for Breakfast

  • This is a great way to start your day right with some fruit and protein and some added fiber to keep you full.  Personally I think this gives me a lot more energy each morning than eating a big breakfast.
  • Here are 2 of the shakes-drinks I have been making lately and really enjoy.  Both recipes make a pretty large shake so I often save some to drink a couple hours later for a mid morning snack.
    Chocolate Cherry Protein Smoothie from Kimberlees Korner blog

    Chocolate Cherry Protein Smoothie from Kimberlees Korner blog

    cina-cranberry protein drink from kimberlees korner blog

    cina-cranberry protein drink from kimberlees korner blog

     

 Drink Plenty of Water Throughout the Day

  • Add lemon slices to water for a little flavor and cleansing of your insides
  • Add a splash of cranberry juice or make cranberry ice cubes from the juice to detoxify the liver

Take a Quality Multi Vitamin Every Day

The above information are the things I do daily to take care of myself and be fit and healthy.  I began my fitness and health journey over 10 years ago when my twin boys were about 2 years old.  It really helped me with my energy and keeping up with 3 children when I started incorporating healthy habits with regular workouts.

Discipline is the key in making a fitness plan work.  I discipline myself each week to write down my workout schedule and hold myself accountable to it each week.  Most research and experts agree it takes 21 days to form a new habit but you have to get started and stick with it.  Eventually it will just be part of who you are and part of your daily routine.  My daily workout is one of the best parts of my day.

Thanks for visiting my blog.  To receive future updates you can subscribe via RSS feed or through bloglovin by clicking on either icon in the sidebar.  Have a great day!

 

Workout Planning

Step Aerobics Cat

Step Aerobics Cat

Do you workout?  If so, do you plan your weekly workouts?  Here is my workout planner-schedule that I use to plan my workouts each week:  workout schedule table   If you click on the highlighted text you should be able to view the schedule and print the pdf if you wish to use it.  It is blank and you can fill in your own workouts.   This is my own simple form that I made a couple of years ago and it may or may not work for you.

I do believe if you schedule your workouts at the beginning of each week (I do mine on Sundays) you are more likely to stick with them.  I have been scheduling my workouts regularly for the last four or five years. I have been working out on my own since 2002.  I started with pilates and yoga.  We lived in Georgia then and our public library had a great selection of books and dvd’s on pilates and yoga.  That is how I began my fitness journey.  A couple of years later I began to incorporate cardio, kickboxing and strength training.  I now own quite a large collection of various dvd’s on different types of exercise.

Presently I like to vary my workouts from week to week as to what type of workout I am doing. I make myself a personal goal to workout at least 4 or 5 times per week.  I am most successful at achieving that goal if I get up early – before my kids – and get in a 30 to 45 minute workout.

One of the reasons I like to vary the types of workouts I do is so that I do not get bored of the same activity.  I have read that it is also good to vary your types of activities to confuse the muscles a bit and rev up the metabolism.  For example this week I am doing strength-weight training using my Jari Love Get Ripped dvd’s.  Last week I did yoga all week Monday thru Saturday using my Shiva Rea dvd’s.  Next week I will use my Cathe Friedrich XTrain dvd’s combining cardio and strength.

For me fitness is a daily part of my life.  I know that the 30 to 45 minute workout every morning is going to get me going for the day and give me the energy I need for my daily activities.

Also, it is sometimes helpful to have a workout partner or friend.  I the past I have walked with a neighbor or rode my bike with a friend or two.  These days my cat is my faithful workout friend.  I call him my personal trainer.  He loves my workout step and to do yoga – Savasana is one of his favorite things to do at the end of my yoga workouts.

 

Yoga Cat

Yoga Cat

Exercise Cat

My cat loves the slide & glide discs