Challenge: the Best Shape of your Life (Last Week Summary)

There is a little LION in everyone!

I have done all the required 20 workout / circuit training 💖💖🙌🙌💫 plus (+) four (4) extra.
I dare to say even more. Why? Because i also took part Healthy Rakvere Movement (Terve Rakvere Liigub) 2016/2017 and i move a lot by walking. I use Endomondo app and my average is around 150 km / a month (walking).

On Tuesday we went with my family to relax in AQVA hotel&spa. There is waterpark and different saunas. Me and my son got free entrance, because we went through all the required nine (9) stages in Healthy Rakvere Movement.
No pain, no gain. 💪💪💃💝
Before that and in the morning i took part (YES, two (2) times) weight training.
In the morning there was the same fitness instructor (Sven Hõbemägi) where i usually go. In the evening i took also weight circuit training with another fitness instructor (Rene Kuusik) to see what kind of exercises there are. My point with this was to step out of comfort zone to expand horizons.

After Tuesdays evening (16.May) weight training i decided to weight myself, just for interest. Than i got my weight 55,3 kg, fat percentage 12,9% and muscle percentage 47,5%. After that i had one work day and one rest day. On Friday (19. May) i went also to the weight training (fitness instructor Kätlin Kärdi) weighted after training and gave pass away. Results i got were pretty different after two days - weight 55,3 kg (same), fat percentage 15,60% (+2,7, was 12,9%) and muscle percentage 44,90% (- 2,6%, was 47,5%).
I think that food affects those percentage value changes. Because before morning training (i ate around 09:30 and weight training started at 12:00) and day before a loads of cottage cheese and cheese - can`t help with it, just love 💖💖 that stuff and avocados.
I also weight myself week after challenge (On 24. April) and got my weight 55,7 kg, fat percentage 16% and muscle percentage 44,7%.

Overall i am happy, because it means basically those numbers are stable which is my main goal 😍😍

	15.03.2017  (Month B4 C)	17.04.2017  (Before Challenge)	19.05.2017  (After Challenge)
WEIGHT:	55,6 kg	54,8 kg	55,3 kg
FAT PERCENTAGE:	19,80%	15,10%	15,60%
MUSCLE PERCENTAGE:	42,30%	45,20%	44,90%

Here is a list of all required workout / circuit training.
Before challenge i have been in: ABS express, Ashtanga Vinyasa Yoga, Body Interval, Pilates and Gym Circuit training.
Thanks to challenge i discovered for myself: BodyPUMP, Toning, Yin Yoga

LIST OF ALL WORKOUT / CIRCUIT TRAINING:

	Period: 17.04 - 20.05	Done on:
1	HIIT	17.04.2017
2	BodyPump	18.04.2017
3	arms, abdomen, buttocks	18.04.2017
4	BodyIntervall	18.04.2017
5	Power Vinyasa Yoga	19.04.2017
6	Yin Yoga	19.04.2017
7	Attack your Body	20.04.2017
8	BodyART	20.04.2017
9	NTC (Nike Training Club)	20.04.2017
10	Astanga Vinyasa Yoga	25.04.2017
11	ABS Express	25.04.2017
12	Zumba	25.04.2017
13	Step Fatburn	27.04.2017
14	Booty + ABS	27.04.2017
15	Weight circuit training	1.05.2017
16	OWN JOICE	5.05.2017
17	HIIT + abdomen	5.05.2017
18	Toning	5.05.2017
19	Pilates 45	10.05.2017
20	BodyJAM	10.05.2017
+1	Power Vinyasa Yoga*	10.05.2017
+2	Weight circuit training*	16.05.2017
+3	Weight circuit training*	16.05.2017
+4	Weight circuit training*	19.05.2017

BE POSITIVE.

 SMILE.

 STAY POSITIVE.

 DO WORKOUT.

 DO IT FOR YOURSELF.

 🙌YOU CAN DO IT! 🙌

RESULT OF LAST WEEK:
Monday:	15.05.2017
Tuesday:	16.05.2017
Weight training	(Strength)
Weight training	(Strength)
RELAXING AQVA waterpark	(Mind)
Wednesday:	17.05.2017
Thursday:	18.05.2017
Friday:	19.05.2017
Weight training	(Strength)
TIME TO WEIGHT

Challenge: the Best Shape of your Life (Week 4 Summary)

Challenge: the Best Shape of Your Life week 4 was also my school week.
Week full of knowledge 😊 it was the hardest week so far.

My goal was (from 08. May to 14. May) to take seven (7) workout/circuit training, but i took only three(3).

F.A.I.L. - "NO" i would say.
F. - First 
A.- Attempt
I. - IN
L. - Learning

What happened?
During the challenge i have been working all weekends, tried to manage with school things and tried to be available for my kids and for my Man, but "gas run out". This was the most difficult week for me 😥.
On Monday morning i was so tired of weekend working and preparation for test in Basics of Management (passed this) so i slept in and missed my bus to school.
After school i skipped (cancelled) weight training, because i went to the grocery and home for cooking before Healthy Rakvere Movement 2016/2017. This time joined with me - again - my classmate Helena who has been three (3) or four (4) times already. Together we walked around 6 km.
On Tuesday i saw i do not reach to the BodyPUMP workout so i cancelled it, because in Customer Behaviour and Marketing Research we had test (passed this) and i was last one who ended this 15 min overdue.
On Thursday i wanted to go in Ashtanga Vinyasa Yoga before school, but canceled this on Wednesday, because i wanted to prepare to evaluation in Professional Russia. But everything went "down to the Hill". For over a long time i woke up with migraine and staied to the bed, took some pills and slept all day long.
On Friday i cancelled weight training, because i thought it is not reasonable to go if you feel bit weak yourself and you know you have to work until 11:30 P.M (22:30). Mall where i work there was "Night Sale", if usually mall closes doors 08:00 P.M (20:00) then this one time closed 00:00 A.M (24:00).
On weekend - of course no suprise - working ... 💪💪💪💪

I have done all the required 20 workout / circuit training 💖💖💪🙌🙌💫
plus (+) one (1) extra Power Vinyasa Yoga 😊💪💪😊 ...
So i summarize briefly about workouts that took on week four (4).

Body Jam - Training that based on Les Mills dance training where is used variety of dance styles - disco, hip-hop, Latino, house, reggae, rock, jazz etc. Exercise increases aerobic endurance, improve coordination and burn calories. Around three month there is one routine what trainer teaches.

Pilates - exercises in slow pace for the spine and whole body. The main objective of Pilates is body muscle strengthening, through the stabilization of the spine and allows to achieve the physical and mental balance. It is a safe and effective training methods to increase  the flexibility, strength and control over the body. In circuit training we used small ball, loads of coordination and balance exercises.

Power Vinyasa Yoga - Very intensive training. Draws by breathing and fluid movement from one position to another. Yoga strengthens the muscular system
 and develops the flexibility.

BE POSITIVE.

 SMILE.

 STAY POSITIVE.

 DO WORKOUT.

 DO IT FOR YOURSELF.

YOU CAN DO IT!

LAST WEEK RESULT:		GOAL:
Monday:	8.05.2017	Monday:	15.05.2017
Weight training	(Strength)
WALKING Outdoor	(Cardio)
Tuesday:	9.05.2017	Tuesday:	16.05.2017
BODYPUMP MIX	(Strength)	Weight training	(Strength)
		Weight training	(Strength)
		RELAXING AQVA waterpark	(Mind)
Wednesday:	10.05.2017	Wednesday:	17.05.2017
Pilates	(Strength)
Power Vinyasa Yoga	(mind/streching)
BODY JAM	Dance
Thursday:	11.05.2017	Thursday:	18.05.2017
Ashtanga Vinyasa Yoga	(mind/streching)
Friday:	12.05.2017	Friday:	19.05.2017
Weight training	(Strength)	Weight training	(Strength)
		TIME TO WEIGHT

Challenge: the Best Shape of your Life (Week 3 Summary)

I make summary post about week three (3) now because i have been very-very busy.
Family, work and school things - weeks go by so quickly. I was working and tried to manage with my school works (before my study session) and somehow i also got sick.

My goal was (from 01. May to 07. May) to take eight (8) workout/circuit training, but i took only four (4) :( . Not happy, but sometimes just have to be flexible and have to cool down.
On monday i wanted to go in Toning, i booked my training but something went wrong with my time planning. At the same time when circuit training started i was ending my work - BOOM missed 😓💣.
After weight training (on monday) i took part as usually Healthy Rakvere Movement 2016/2017 (Terve Rakvere Liigub) where this time i was walking 8.3 km (duration 1h:27m:11s).
On wednesday i wanted to go in Pilates, BodyPUMP and Body Jam but canceled this because i got cold at work on tuesday and stayed to bed. Had small temperature, cough and weird scratch in my throat.

I have done 18 workouts of required 20 - only two (2) to go 😊💪💪😊 ...
So i summarize briefly about workouts that took on week three (3).

Weight training (2x) - This is circuit training, where exercises are in "stations" - in each "station" you are 45 sec to 1 min. In one circuit training are 2 to 3 rounds. In circuit training are in use dumbbells, bar, weight discs, weight training machines and your own body weight.
I took two (2) training with different fitness instructor, Sven and Kätlin. In Sven circuit training i have been before and i like there. In Kätlin circuit training i was first time and it was for me like steping out of comfort zone. She had completely different style, so much different exercises etc. like new World.
Plus she seems so cute and nice person
also 😇 Well all fitness instructors are 😎
in Aqva Sport Club.

HIIT + abdomen - This is intensive workout with a warm up where fast Increased heart rate it activates the nervous system in muscle for training. After warm up is training with 45 sec intervals for each exercise. It is combination of cardio and abs training.

Toning - Stamina training, where you can upgrade your muscle tone. In circuit training we were using dumbbells, bars and weight discs. I think it was based on Le Mills routines/exercises, not sure. But it was such a hardcore training, sweating like in Hell - something i liked 💪💖💪, would go again, but unfortunately once a week 😭 - only on friday.

BE POSITIVE.

SMILE. 

STAY POSITIVE.

DO WORKOUT.

DO IT FOR YOURSELF.

CLICK HERE <<< to FOLLOW the PROCESS

LAST WEEK RESULT:		GOAL:
Monday:	1.05.2017	Monday:	8.05.2017
Toning	(Strength)
Weight training	(Strength)	Weight training	(Strength)
WALKING Outdoor	(Cardio)	WALKING Outdoor	(Cardio)
Tuesday:	2.05.2017	Tuesday:	9.05.2017
		BODYPUMP MIX	(Strength)
Wednesday:	3.05.2017	Wednesday:	10.05.2017
Pilates50	(Mind/Streching)	Pilates	(Strength)
BodyPUMP	(Strength)	Power Vinyasa Yoga	(Mind/Streching)
BODY JAM	(Dance)	BODY JAM	(Dance)
Thursday:	4.05.2017	Thursday:	11.05.2017
		?Ashtanga Vinyasa Yoga	(Mind/Streching)
Friday:	5.05.2017	Friday:	12.05.2017
Weight training	(Strength)	Weight training	(Strength)
HIIT+abdomen	(Cardio)
Toning	(Strength)

Challenge: the Best Shape of your Life (Week 2 Summary)

First i totally forgot to make summary post about week two (2). Week was busy and went so quickly because i was working in long hours shift and tried to manage with my school works. So in essence i was super active all week.

My goal was (from 24. April to 30. April) to take six (6) workout/circuit training, but i took five (5).
On thursday i wanted to go in ATTACK Your BODY, but canceled this because i went home for cooking. My coworker wanted to leave on friday earlier from work so i agreed to replace her.

I have done 14 of required 20 - only six (6) to go 😊💪💪😊 ...
So i summarize briefly about workouts that took on week two (2).

ABS Express is muscle endurance training for abdominal muscles.

Ashtanga Vinyasa Yoga was harder than other yogas i`ve tried before (Power Vinyasa Yoga and Yin Yoga). It required more balance and it was physically harder. This belongs among the more serious type of yoga, strengthens the muscular system and develops the flexibility.

Booty + ABS as the name says for buttocks and abdomen. Loads of squats and planking.

STEP fatburn was something definitely not for me. Cardio workout for lower body with step-bench and different stepping combinations. Too boring for me. More like workout for lazy person.

Zumba is well known for everybody - i think . Dance workout where the choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. I was expecting more latin moves, but every teacher teaches differently.

Found interesting article about planking <<< Click here to read it.

BE POSITIVE. SMILE. STAY POSITIVE. DO IT FOR YOURSELF.

CLICK HERE <<< to FOLLOW the PROCESS.

LAST WEEK RESULT:		GOAL:
Monday:	24.04.2017	Monday:	1.05.2017
		Toning	(Strength)
		Weight training	(Strength)
RUNNING Outdoor	(Cardio)	RUNNING Outdoor	(Cardio)
Tuesday:	25.04.2017	Tuesday:	2.05.2017
Ashtanga Vinyasa Yoga	(mind/streching)
ABS Express	(Strength)
Zumba	(Dance)
Wednesday:	26.04.2017	Wednesday:	3.05.2017
		Pilates	(mind/streching)
		BodyPUMP	(Strength)
		BODY JAM	(Dance)
Thursday:	27.04.2017	Thursday:	4.05.2017
ATTACK your BODY	(Cardio)
STEP fatburn	(Cardio)
Booty + ABS	(Strength)
		Friday:	5.05.2017
		Weight training	(Strength)
		HIIT+abdomen	(Cardio)