JUNE 2013 GOALS

Hello again. It has been awhile since I have blogged so here I am checking in yet again after a couple of months. It has been a crazy up and down year for me so far but I am looking to change that and get back to my healthier ways. At my best point in my journey I was down 70lbs! Sadly, I have gained back 15 of those 70lbs that I lost so I am at minus 55lbs on my journey. I have no one to blame but myself and I know what I have to do to get myself back on track and focused towards my goal. At work we have this 8 week challenge starting tomorrow in which I am a team captain in. I am really banking on this to help me get back on track and plan on using it as a stepping stone to keep me there! The challenge consist of tracking weight loss, steps taken per day and minutes exercised per day. Last year my team came in first overall for our site and third or fourth overall for the company so I am really wanting to win the whole thing overall. I have a pretty good team(hand selected by myself of course) and I like our chances of getting it done! One way that I noticed helped me stay accountable was to make my monthly goals public. It informs people around you of what you are doing and they tend to ask you how you are doing towards them. The workout group that I have on Facebook is starting to pick back up and become the awesome group that we were during my great run of losing all that weight so I am happy about that as well! I have some really great and motivated people in there, they are the best, so shout out to them! LOL! I decided to pick back up where I left off on Insanity a couple of weeks ago. Today is day 14 aka a rest day(thank you baby Jesus!) so I won't be doing that but I will probably go for a run or hike maybe. Below are my goals for the month of June, feel free to add yours!


MONTHLY GOALS - JUNE 2013:

-Lose 8lbs

-No soda or junk food

-Inspire at least one person to change to become a better person(either health wise or just in general)

-Begin training for my next 5K; pick which 5K I will run in 

-Blog 2-3 times a week on my site. Been neglecting this big time! Need to get back to it which is why I am posting today! :-)

-Create a workout playlist for everyone to enjoy!

Free Health Giveaways

Want to win free health stuff? Follow me on twitter: @cerdafitness and on instagram: @cerdafiedfitness! Currently giving away two GNC shaker cups. You still have time to enter, go to my instagram for more details!

Started Insanity for the 4th time two weeks ago

I decided to do the Insanity program for the fourth time, yes I know I am literally INSANE! LOL! I had a not so good holiday break that spilled over until the greater part of January so I decided that I needed to get back to it. Who other than the great Shaun T could get me back on track? In my opinion, he is the greatest fitness instructor/motivator in the entire world! You may not agree but like I said that is just my opinion! Today is day 14(Rest day) but I have to make up day 13 since I did not do that yesterday. Tomorrow will be my second fit test of the program and I am halfway through the first month. Below are my first fit test results and I will be posting my second fit test results probably on Tuesday of this week.

Day 1 Fit Test Results
Switch Kicks: 115
Power Jacks: 48
Power Knees: 105
Power Jumps: 32
Globe Jumps: 10
Suicide Jumps: 13
Push-Up Jacks: 21
Low Plank Oblique: 43

Breakfast Protein Smoothie

"What do you eat for breakfast?", this is a question that I get asked a lot after the exercise questions of course. LOL. This post is going to take you step by step on how to make a strawberry/banana protein breakfast smoothie(for two) that I eat each day. The protein powder mix that I use is GNC Pro Performance AMP Amplified Wheybolic Extreme 60 (click on the link to purchase or read more about it). This may not be the protein that works best for you. It just depends on what you are wanting to do, this protein helps you with strength and stamina and it is also great in helping you manage your weight. The milk that I use is 100% fat free milk from HEB. If you have any questions, feel free to comment here or email me at jeffcerda12@gmail.com. Thanks and enjoy!

Step One: Wash and cut off the leaves from the strawberries. I use 10 to 15 depending on the size of them.

Step Two: Slice the strawberries. (This is optional, I like doing this but it is not a requirement)

Step Three: Pour 1 cup of milk into your blender and mix in your cut up strawberries.

Step Four: Slice up one large banana and add to blender.

Step Five: Place lid on blender and blend until you get a smoothie mix.

Step Six: Mix in your protein powder mix. Blend your strawberry/banana mix for one minute so that your protein mixes well with your fruit. Depending on the flavor and brand of the protein that you use, your mixture should changes colors. I use the vanilla mix, so my mixture changes from a darker pink to a lighter pink color. The amount you use will depend on your brand and what type of protein powder mix you use. Be sure to read your protein container carefully to see how much you need.

Step Seven: Pour in your favorite cup/glass and enjoy! Along with the smoothie, for breakfast I also eat a Thomas 100% whole wheat bagel with central market peanut butter and a Zone Perfect chocolate almond raisin bar.

Workout Routine: The 99 Workout!

Try this 99 workout if you are brave enough!

Workout Routine: Hindu Push Ups

Try these Hindu push ups to work on your strength and flexibility!

Workout Routine: BMF Blue Workout

No weights? No problem! Use your own body weight for this workout!