Body Beast Half Marathon Training week 4

Body Beast Half Marathon Training week 4…..Well we are getting ready to start the 4th week of Body Beast and this means a new phase of the program! This phase is the bulk phase. I can definitely say that I’m ready for this phase. In the first three weeks I limited my cardio a little to get my body used to strength training seriously again. This phase I’m planning on adding in 3 days a week of HIIT (high intensity Inverval Training) and then 4 days a week of long duration low load cardio. There is more and more research coming out saying this is the optimized way to fat loss so added in with the body beast hopefully this will optimize me leaning out!! I’m pretty excited for this phase too, I’ve already been seeing quite a bit of change in my muscle definition which is a plus for only 3 weeks in!

I was channeling my inner beast this morning to start the bulk phase! GRRRR!!!

Oh and Don’t forget that the Beachbody Performance line goes on sale today! For the next week there is free shipping for it too! Get yours now!

Beachbody Performance Nutrition

Back to the Body Beast Half Marathon Training week 4 schedule.

Monday: Bulk chest and Turbofire HIIT 15

Tuesday: Bulk legs and run 2 miles

Wednesday: Bulk Arms and Turbofire HIIT 15

Thursday: run 3 miles or beast cardio and beast abs

Friday: Bulk Back and Turbofire HIIT 20

Saturday: Bulk Shoulders and Run 4.5 miles

I’m not going to be posting the schedule at the beginning of the week anymore after this week since the beast schedule doesn’t change. Instead at the end of the week I will post a review of my workouts/schedule as well as the running/cardio schedule for the next week to go along with the beast schedule!

Also be on the lookout for some free documents including a body beast log and half marathon training schedule!

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:

facebooktwittergoogle_plusredditpinterestlinkedin

Beachbody Performance

Have you heard the news? Beachbody, the makers of P90X and Insanity just announced a new product line – the Beachbody Performance Supplement Line – coming July 20, 2015.

Beachbody Performance Nutrition

What is Beachbody Performance?

Beachbody Performance is a line of premium performance supplements designed for any fitness routine, which will improve performance and recovery, and help anyone reach their fitness and health goals faster. The Beachbody Performance Nutrition Supplement is an easy-to-use, complete supplement system that’s guaranteed to boost your workout performance and help accelerate the results from any fitness program. Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.

There are 5 unique formulas—Energize, Hydrate, Recover, Recharge, and Creatine—that can be used alone or easily customized depending on your fitness goals or needs. It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

Click here to be the first to sign up!

 

What’s included in the Beachbody Performance Supplement Line?

 

The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

 

BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) – Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.

 

BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) – Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

 

BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) – Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

 

BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) – Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

 

PLUS: BEACHBODY PERFORMANCE CREATINE – This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

 

And don’t worry, if you use Shakeology like I do, you can use Beachbody Performance supplements in addition to a daily regimen of Shakeology. Just don’t mix the two into one drink!

 

What’s missing in the Beachbody Performance Supplement Line? Nothing! And there are no artificial colors, no flavors, no sweeteners, and no preservatives.

 

Click here to be the first to sign up!

facebooktwittergoogle_plusredditpinterestlinkedin

Beachbody Fixate Cookbook

The new cookbook from Beachbody was just released! However, it is only available through a Beachbody Coach at this time. Follow the links below to get your copy! I can’t wait for mine to arrive but until then, here is a rundown of what it is and more details. The Beachbody Fixate Cookbook is something you don’t want to miss out on!

abbysilerfitness.com, weight loss, healthy recipes click link for free fitness and health coaching!

Here is a post on the Beachbody Blog to get 5 sample recipes! Free Sample!

What is fixate?

21 Day Fix® creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition  facts, so you can use Autumn’s system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME®, or any other fitness program.

How much does it cost?

Fixate Cookbook Retail Club Members Coach
Fixate $19.95 $17.96 $14.96
Fixate + Containers $34.95 $31.46 $26.21

Get your Copy!

As you can see there are 3 different price tiers available for all beachbody products. If you want to learn more about getting the coach price or club price fill out the form below and I will get in contact with you!

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:

facebooktwittergoogle_plusredditpinterestlinkedin

Week 3 Body Beast and half marathon

Sorry for the lateness of this post. It was a busy busy weekend! However, I have Week 3 Body Beast and half marathon training schedule for you!

On a side note being a KU gal I’m pretty excited to know that KU won this morning in Korea at the World University Games representing the USA for the GOLD MEDAL!!! KU Fan or not everyone should be pretty darn excited!

11220089_10103009540813049_4595648814637154950_n

How was everyone’s weekend!? Mine was great. I worked on Saturday at the hospital and then Sunday was a meal prep day. Sunday I also played a couple of slow pitch softball games. It was technically a rest day for me BUT the softball games were great for an active rest day! They kicked my butt a little bit!

So here is the schedule for this week!

Monday: Beast Cardio and Abs or 3 mile run
Tuesday: Build: Back and Bi’s
Wednesday: Build Shoulders and run 2 miles
Thursday: Build: Chest/Tri’s
Friday: Build: Legs
Saturday: Build back/bi’s and run 4 miles
Sunday: Rest day

Don’t forget to BEAST UP!!

abbysilerfitness.com, half marathon body beast hybrid

 I’m coaching a new challenge group on facebook starting in a couple of weeks! Fill out the form below for more information! There will be a prize at the end of the 3 weeks.

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:

facebooktwittergoogle_plusredditpinterestlinkedin

Review of Week 1 Body Beast

So I decided to do a review of week 1 body beast for you!! I absolutely love this program! For the most part I have been using a combination of both resistance bands and dumbbells for the program which is working great for me!

be_logo_k

I’m not going to post any progress pictures etc until  later but so far I am down 1″ in my waist and 3 pounds! Not too bad for dialing in nutrition and strength training for a week!

work in progress, body beast, women's weight loss, women's weight lifting
Build chest and tri’s:  I loved this workout! One of my favorite body parts to work is the tricep! This is one of those muscles on me that builds quickly and shows up leanness fast hitch is always a plus for me. For most of this week o have been using my bands instead of weights. However, on this particular workout I used dumbbells more due to the majority of the lifts being on your back/laying on the ball. I find it easier to use dumbbells instead of resistance bands for these moves, especially the incline press/fly. Total workout time: 48 min

Build Legs: I have to admit, I love working my legs as well. What can I say, I love lifting weights. This workout is going to burn your legs out. Make sure to check your form with some of the moves. Keep your body safe! This workout I definitely used dumbbells a little more similar to chest/tri’s. The main move that you won’t be able to use your bands on will be the step up with reverse lunge. The nature of the step up makes resistance bands impossible. I plan on doing some research to see if there is an alternative that can be done for this move! Total workout time: 38 min

Build back/bi’s: This workout is great for the resistance bands. I actually like the resistance bands better for back and biceps due to the continuous pull that they give compared to the dumbbells. One tip, a modification from the one and only Tony Horton, hammer curls with the bands is hard on your hand if you do it the traditional way. Instead, for a hammer curl turn your hands so palms are face down to work the same muscles but not squish your hands. Total workout time: 50 min

Build shoulders: Just like the back/bi workout this is another that works really well for the bands. Your shoulders will definitely be burnt out at the end of this workout. Tip for after this one, don’t try to do your  hair after because you won’t be able to hold your arms up! With the resistance bands there really isn’t any modification needed to convert these moves from dumbbells to resistance bands! Remember to use lighter weights! Total workout time: 38 min

FREEBIE time!! Fill out the form below for a FREE copy of my updated Body Beast worksheets!

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:
facebooktwittergoogle_plusredditpinterestlinkedin

P90X week 7 and Body beast week 2

Happy Monday! I hope you had a great, fun and safe 4th of July! We spent the day on Saturday out at the lake with some great friends! We both only incurred mild roseyness from the sun! Since it is Monday that means it is time for your P90x week 7 and Body Beast week 2 with half marathon hybrid schedule.

Wow, that is a mouthful…..

I have a confession to make….no one is perfect. I dropped the ball a little bit this past week on my training. I did all of my Body Beast workouts as scheduled. However, running workouts took the beating. I only ran once this week. On Thursday I was scheduled to run 3 miles in place of beast cardio. Well, life happens and I slept in. My husband had the day off and didn’t get up at our usual time with me which made me lose all motivation that morning. Oh well, life goes on. I also was supposed to run a 4 mile race on Saturday morning, but, I had to work to cover a post-op patient. Of course, after that happened and we spent the day at the lake enjoying the sun and adult beverages, running was not on the top of my list. Again, life goes on, we are all human. That just means this week I need to buckle down and get my running in if I’m going to do the half marathon in October. I need YOU to help keep me accountable!
Back to the plan. Here it is p90x week 7 and body beast week 2 with half marathon training hybrid workout plan! The way I have formatted the schedules both have running on them, pick which one you are doing and as always adjust the mileage for where you are in your training. In the coming weeks I will post a pure half-marathon training plan for you!

P90X week 7:

Monday chest shoulders & triceps 3 m run

Tuesday: plyometrics

Wednesday back and biceps 1.5 mie run

Thursday yoga

Friday legs and back

Saturday 4 mile run

Sunday rest day

Body Beast week 2:

Monday Build: Legs Run: 1.5m

Tuesday Build: Back/Bi’s

Wednesday Beast:cardio/abs -Or- Run: 3m

Thursday Build: Shoulders

Friday Build: Chest/Tris

Saturday Build:Legs &Long run: 4

Sunday Rest Day

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:


facebooktwittergoogle_plusredditpinterestlinkedin

P90X week 6

You have made it! You are already to week 6! That means we are at the halfway point of the P90x program. P90x Week 6 and half marathon training program is going great for me and I’m so proud of everyone sticking with it!

Based on the training schedule so far you can see that I am training for a half marathon the first of October. I will be running the Prairie Fire Fall Half Marathon in Wichita, Kansas on October 11. Since I am almost half way done with the P90X program I will need to pick another program to do to after. I have considered doing continuing on with P90X plus as well as with a P90x one on one hybrid. That is what I love so much about Beachbody On Demand, pick and choose from different workouts all at my fingertips!

What are your opinions? What program should I tackle next and who wants to join a challenge group to help keep everyone accountable?!? Comment below or apply for my challenge group and let me know! Having an accountability partner/group helps you stay on track so much more! Remember my challenge groups are free if you are currently being coached by me and utilizing a beachbody program! You can be a new client as well that has signed up to have me as a coach and want that extra push for your new workout program! I am in this for you!

Don’t forget to check out my instagram for more info! Check out my hairdo for today! gym and work ready!

Workout hair, gym hair, work hair, braid

Okay, back to Week 6 P90x Schedule! It is as follows! Starting to ramp up the mileage more this week!

week 6 p90x half marathon hybrid

Well, above you see my original post for today. For those that know me or have been following me, you know I get bored extremely easily. I absolutely love P90X, however I don’t feel like it is my soulmate workout. I have been wanting to do Body Beast for a long time and I finally bought it the other day. I love lifting weights and I love the traditional way of lifting and that is what drew me to Body Beast. I am still going to be training for the half marathon in October along with doing body beast. So what I am going to do on here is continue to post the weekly hybrid schedule of running and P90x and I’m also going to include a Body Beast/Half marathon training schedule as well!

 

Here is what week 1 of my Body Beast/Half training schedule looks like. I’m also adding in some turbofire short hiit workouts to help lean out more! Later this week I will post the full schedule PDF as well as the full P90x/half PDF. Stay tuned!

Monday: build-chest/tris, run 1.5

Tuesday: Build-legs

Wednesday: build-back/bi’s, TF low Hiit

Thursday: run 3.5

Friday: Build – shoulders

Saturday: build – chest/tri’s, long run 4 miles (race)

Sunday: Rest day or yoga

Stay fit everyone!

~ Abby

 

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:
facebooktwittergoogle_plusredditpinterestlinkedin

Week 5 P90x

Finally I’m getting my week 5 P90x schedule up for you! I am so sorry to everyone for being so absent the last 2 weeks! First we were on vacation and the business of that just kept me away from work. Then once getting home and getting back in the swing of things. Well here are the last 2 weeks of workout schedules for my P90x and half marathon training plan as well as this weeks schedule! Hope that you all have stayed on top of your training as well!

A nice little recap of my workout and activity level on Monday! The run felt pretty good except for getting attacked repeatedly by swarms of mosquitoes!

IMG_1478

Okay so below I forgot to put the days up but the far left is Sunday.  This starts Sunday, June 7th. The weeks included here are weeks 3-5! Go get ’em!

weeks 345

 

Finally, a picture of the Mr. and I enjoying boat time!

 

IMG_1443

 

My next challenge group is starting soon! Sign up below for more information!

 

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:
facebooktwittergoogle_plusredditpinterestlinkedin

Week 2 P90X

Week one is in the books! I had a few bumps in the road. Well, only one actually. On Saturday I didn’t get my workout in because I woke up with a migraine and for those of you that have had one before, you know that it can completely knock you down for the day. But, no harm done! So for my week 2 p90x plan I will get back in the groove and push through! I already completed my workout/training for today, NEVER MISS A MONDAY! This week’s game plan is as follows:

p90x plan, week 2 p90x, p90x half marathon, weight loss, work out

 

I think I am going to start trying to post this on Sundays instead of Mondays. I realized that if I were following along I would want to know the game plan for the following week before it started. Especially since I am an early morning workout person! I figured I am posting it on Monday after most that workout before work would get their training in. Hope this makes things easier on everyone! If you have any questions leave a comment below!

 

Name:*
E-mail:*
Do you currently own any Beachbody Fitness programs?*
Have you ever tried Shakeology?*
My coach is Abby Siler on Teambeachbody.com*
button_10
Word Verification:
facebooktwittergoogle_plusredditpinterestlinkedin

Mango Shakeology

mango shake, shakeology, weight loss, abbysilerfitness

I have a new favorite shakeology recipe! For a long time, even before shakeology, I made Mango Vanilla protein shakes! I absolutely love this recipe. It is so fresh and tropical!

 

Mango Shakeology
Author: 
Recipe type: Shakeology
Prep time: 
Total time: 
Serves: 1
 
Ingredients
  • 1 scoop vanilla shakeology
  • 1 cup unsweetened almond milk
  • 1 cup frozen mango (I also like the dole mango/pineapple chunk mix)
  • Ice to taste
Instructions
  1. Blend and enjoy!
Notes
I find with the frozen fruit I don't need any ice but it is up to you!

 

facebooktwittergoogle_plusredditpinterestlinkedin
Close

Loading ...

Sorry :(

Can't connect ... Please try again later.

Skip to toolbar