My Christmas List: Presents Under $100 For the Connoisseur


Every year I share my wish list with you. ¬†Here it is… Everything available at Amazon.com

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Dean and Tyler Leash and Collar $19.76

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Coldbroo Coffee Maker (my roommate exploded mine when he turned the temperature down and everything froze over) ūüė¶ ¬†My favorite! ‚̧ $40

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Water Lilies by Monet $69

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Simple to Spectacular: How to Take One Basic Recipe to Four Levels of Sophistication by Jean Georges $30

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Asian Flavors of Jean Georges $28

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Ball Mugs $10

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Alo Womens Luna Sweat Pants $78

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Alo Yoga Mesh Goddess Ribbed Leggings $79

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High Frequency Skin Care Machine $40

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Ultrasonic Skin Care Machine $55

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PS4 Charging Station $16

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Riedel Stemless Cabernet Glasses Set of 8 $56

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World Atlas of Wine $3

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White Nike Free RN Fly Knits $88

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Teal Cotton Oversized Knit Throw $45

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Neocutis Bio Gel Hyrdrogel $73

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December Special 3 personal training sessions for $99 (regularly $85/hour)
From iHeartFitnessHI.com

Gift Cards FROM

Victoria’s Secret
Lululemon
Zara
Nordstrom
Target

My Top Playlist for July


12. Yiruma: River Flows In You

I love piano! Yiruma is a genius!

11. To Zanarkand (Orchestra) From Final Fantasy X

Yes I’m a FF nerd. ¬†I love the score from FFX. ¬†Zanarkand is one of my favorite songs. ¬†Here is an orchestral version of it, since I love acoustics, orchestral and band music. ¬†Gives me chills when I hear the dynamics. ;D ¬†The piano is a given, but the oboe solo is beautiful. My fav. I want to be in an orchestra again. ¬†I want a gold flute.

10. Foster the People: Pumped up Kicks

I keep hearing this song on the radio over and over again.  Fun song!

9. Mumford and Sons: Little Lion Man

Great guitarist!

8. Example: Kickstars (Bar 9 Remix)

Better than the original! ¬†Just reminds me of bad relationships you know is bad for you but you can’t kick.

7. Death Cab for Cuties: Someday You Will Be Loved

This video is simple, but reminds me that we get our hearts broken over and over again, but we’ll get over it.

6. Adele: Rolling in the Deep

Her voice is like an ANGEL!

5. Florence + the Machine: Cosmic Love

I love her deep voice.  And her hair is dope too!

4. Zero 7: In the Waiting Line

Listen to this on Pandora.

3. Blue Foundation: Eyes on Fire

One of my favorite songs ALL TIME!

2. Edward Maya + Vika Jigulina: This is My Life

I heard this at the club the other night and can’t stop listening to it. THis is my jam!

1. Enigma: I Love You, I’ll Kill You¬†

Yeah I know it’s an old song, but it’s one of my favorite songs to get sexy to and lately I’ve been listening to it. ¬†I’m listening to it right now while I write this blog entry.

Workout 4:1 Chest and Tris + Abs


More modivation to get in the gym!

  • Warm up with some Bikram Yoga stretches.
  • 15 minutes of intense eliptical cardio

CHEST

Warm up:
pec deck fly
3 sets
20-15x, 30-12, 40-10x

Incline dumb bell press
4 sets
15-15x, 20-12x, 10x, 10x

Flat dumb bell fly
10-15x, 12.5-12x, 15-10x

Flat bench press
2 sets
Warm up: Bar(45)-10x
Rest pause: bar-6/5/4=15
‚ÄĘTempo- 4 second negatives with explosive positives
‚ÄĘRest interval- 30 second rest between cumulative sets or 10-12 deep breathes
‚ÄĘ1min deep stretching upon completing last set

Machine Chest Press
3 sets
20-15x, 30-12x, 40-10x

TRICEPS

Machine Dips
3 sets
40-20x, 50-15x, 60-10x

Laying triceps extensions
3 sets
20-15x, 12x, 10x

Rope Extensions
3 sets
20-15x, 12x, 10x

ABS

Decline Crunches
3 sets-10x

Lying Leg Raises
3 sets-10x

Workout 3: Arms


Modivation to work harder.
I did this routine w/ my personal trainer, Mr. David Baptista.  Thank You David!
Arms
super set
Skull Crushers (lying tricep extensions)
Barbell Curls (standing)                        3 Sets 20lbs-15x, 30lbs-12x, 10x
      
 
super set
Machine Tricep Extensions                  3 Sets  30lbs-20x, 40lbs-15x, 50lbs-10x
Machine Preacher Curls                       20lbs-15x,10x,10x
 
super set
Rope Extension                                        3 Sets  30lbs-20x, 40lbs-15x, 50lbs-10x-burnout
Incline Dumb Bell Curls                       10lbs-20x, 15x, 10x
 
Bench Dips (bodyweight)                     3 Sets  15x, 10x, 8x
 
Abs
 
Decline Crunches                               3 Sets 10x
 
Lying Leg Raises                                 3 Sets 10x

My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”¬† ” ¬†”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

My Work Out: Workout 1:2 Back and Shoulders


This is similar to my other work out, workout 1.¬† Except I cut out the push ups and pull ups and added Russian Dead Lifts.¬† I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end.¬†

I started with 30 mins of intense level 10 cardio

She has a perfect back. 

Row/Lat Pull Down Circuit Style

40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)

total weight: 2,750 previous total weight: 3,360

I did 5 sets my first time because I was flirting with how much I was capable of lifting.  this time  I only did 3 sets, so next time I will aim to lift higher thant 2,750

Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10

Total Weight: 660  Total Previous Weight: 300

Shoulder Press Machine

20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)

Total Weight: 1400 Previous Total Weight: 1,460

again my previous weight was more, that’s because I did more sets.
Refer to my first routine.

Standing Rows, clean, double press

15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)

Total Weight:  720 Previous Total Weight:  720

Hopefully I will build up to 40 lbs sets.

Fly Rear Delt Machine

20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)

Total Weight: 1280 Previous Total Weight: 1240

Wide Grip Pull Downs

20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)

total weight: 3000 previous total weight: 2710

Russian Dead Lifts

12 reps with the bar (about 40) 
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar  (10)

total weight:  1900