citation et motivation

Vivre est la chose la plus rare au monde, la plupart des gens se contentent d’exister. (Oscar Wilde)

Abdos Gasquet

Super rentrée en abdo gasquet voici la ligne de conduite

debout on respire et check sa respiration/ses tensions
puis au sol on apprend la petite et grande respiration

en gros voici la présentation (merci charlotte aux fraises)
et merci https://www.youtube.com/watch?v=eLOtMbJdW5s

puis exercices:




avec la danse
https://www.youtube.com/watch?v=kYbTGiYYctY
abdo danseurs sur le dos et sur le côté
5 expiratoires en crunch modifié et 5 de chaque côté 

get rid of hip dips

3x40 each side:  side hips raise (ciseaux de côté une jambe se sépare encore plus haut)
3x40 each side: lunges
3x 40 superman each side (le pointeur en francais)
3x 20 weighted squats (ankle weight)
3x 20 each side donkey kicks


Circuit training Fred (lundi 11sept)
3 tours de salle 3 squats
3 tour de salle 3 squats
2 tour de salle 2 squats
2 tour de salle 2 squats
1 tour de salle 1 squat

1 tour de salle en fente
10 squats (attention penser à pousser vers l'ext. les genoux quand on squat sinon c triché)
20'' high knee
20'' jump forward squats, twirl jump jump forward squat/ marche en squats turn squat forward

Binôme + medecine ball 3kg

lancer d'un côté, l'autre reçoit et turn avec (abs contracté) un peu comme pass de rugby x 10 switch side
en fente, pareil x 10 each side
l'une fait du mountain climbers x20 (par jambe donc 40 pour les deux) l'autre squat ball+ bras tendu en bas et en haut  (3 fois)
attention mountain climbers doit être en position de gainage (et non cul en l'air)

Le pointeur (superman)
attention à ne pas déhancher/tourner la hanche, écarter les bras et se concentrer sur la hanche
20'' chaque position (bras gauche-jambe droite/bras droit jambe gche)

high knee 40''
fente rapide/speedracer (on pose le pied derrière en fente et on le remonte comme si on voulait taper le genou)

retour au tapis
 position du chat, on bascule le bassin, on contracte le ventre, on avance (comme un ^) puis on avance les mains plus loin et on tient 40'' (si c trop dur on revient)
(3fois)
on refait le pointeur, puis cet exercice

sur le dos (bien plat)
jambe tendus en l'air, on les descend lentement (au point max) en contractant le ventre et on tient 20'' (ou plus)
pareil mais en ciseaux


stretch (côté on attrappe sa chevile en basculant le bassin, contractant le ventre) ca tire le quadriceps
la fente avant stretch (on pense bien à se redresser pour étirer encore plus)
les mollets (appuie sur le mur avec les bras)
on s'étire vers le ciel, puis on descend (shiatsu style)
on étire les bras (paul's style)

DAY 90 done and gone !!!!

What a tremendous journey it has been, with ups and downs and sets back and milestones .... incredible
I have to say it is still hard and a work in progress and i am far from my goal but i am moving forward trusting the process even though this round was tougher...
this is one of the realization i made...every time or each round the numbers are lower, or it is harder to see results... understandable as my body is adapting and storing fat for the future... but the great thing is that i am learning to NOT GIVE UP and that is the incredible up of this journey
so after 90 days (and more) of the challenge here are my results:

DAY 90  77,1 ( 169,97)
               112
                 92
               108
                63 1/2
                39
                32
i had plans to start another programs but with the school holidays and my own family holidays planned it all went... well... not as planned... i managed to keep a little bit of nutrition and a little bit of work out routine (at least 3 times a week) but it was tough (and often i plateaued)

So here it is at the START of my 90 challenge round 2 :p

DAY 1 75,4 (166,23)
            110
              95
            105
              62
              39
              31

I am mixing up (a lot) bikini body mummy and fitness blender both accessible on youtube
they are equally good, one is amazing on the positivity, sweat and smile and the other one a bit more intense but very  very good (both are challenging)
so i would advise to check them out

Now i have to say i am well amazed and those who can juggle family life, nutrition, work out routine and a full time job... after realizing i was feeling ashamed of myself for what i looked like and deciding to make a change I relied heavily on the possibility of leaving the bedtime story and sometimes  the mealtime too to my partner, and also worked out sometimes during the day times
i am not sure i'd have been able to achieve so much with a full time job and being single with two kids... so be kind to yourself if you too are embarking upon a healthy journey through sport :p

As a reminder of what i have accomplished i decided to put up the numbers (the same things) from the previous 90 day challenge before baby number too (and after baby n°1)
february 2011   73 (106,90,108/64)          may 2011         72  (107,88,105)


i know i have somewhere the measurements from back in the hay days... must find them to pick a goal... but those numbers aren't bad are they ?
i realise that my baby belly is now settling into a fat belly (with cellulite yurk) so this is the next thing to tackle (gently)
but i got back my hips so far... post baby 1 (or pre baby 2 depending on glass half empty half full)
and this is GREAT news !!!

so instead of my aiming at a number on the scale this time around (though one is always hoping to see it go down) i will aim at getting back my waist back to pre babies (and first to post baby 1)


NOW     THEN
110         107
95             88
105        105
only 7cm away (lol)
I will update you weekly :p

till then
goodbye and good luck