Wednesdays Work-Out Recap

Mondays I tend to recap my weekend and talk about what is coming up this week. Well like a lot of women on a fitness journey the weekends seem to be the toughest and we cheat.

I did big time this weekend...even when I was planning on making smart decisions I still made bad ones when we got out.

On Sunday evening I felt terrible about my decisions. I ate bad Thursday night, Saturday night, and all day on Sunday. I'm not normally that uncontrolled and honestly I don't know what got into me.

Oh well tomorrow is a new day and I WILL get back on track.

Instead of beating myself up over these bad decisions I want to concentrate on what I DID last week.

On wednesdays I will write down my workouts for the previous week. This will hold me accountable throughout the week knowing I have to share every little workout with ya'll! 

I don't want to downplay nutrition because a HUGE part of weightloss is the food you put into your body but so often we get "side-tracked" by how bad we ate and we forget how much strength we showed last week or how we pushed a little bit harder than we thought we could.

It's time to remind myself what I am made of and hopefully my journey will inspire someone else to go one step further on theirs!

Last Week April 29-May 5th

Monday- Jamie Eason Live Fit Day 50 (arms, abs& cardio except I didn't do cardio)

DAY 10 Squat Challenge 105reg Squats & 85 Plié Squats

Tuesday- Jamie Eason Day 51 (Legs)

4.0 mile run 43:23

DAY 11 Squat Challenge 110reg Squats & 90 Plié Squats

Wednesday- Jamie Eason Day 52 (Chest, Abs & cardio)

Day 1 AB Challenge phase 1

DAY 12 Squat Challenge-REST

Thursday- Jamie Eason Day 53 (Shoulders)

1.09 mile run 12:41

Day 2 AB Challenge phase 1

DAY 13 Squat Challenge 130reg Squats & 95 Plié Squats

Friday-Jamie Eason Day 54 (Legs)

1.02 mile run 10:31

Day 3 AB Challenge phase 1

DAY 14 Squat Challenge 135reg Squats & 100 Plié Squats

Saturday- Jamie Eason Day 55 (Back & Delts) I didn't give this my all because I was wore out from the week and the morning run!

6.2mile run 1:06:31

Day 4 AB Challenge-REST

DAY 15 Squat Challenge 140reg Squats and 105 Plié Squats

Sunday-Jamie Eason- Rest

Day 5 AB Challenge phase 1

DAY 16Squat Challenge-REST

So do I feel bad about what I ate? Yes.

Does this make me feel 100x better though because I worked my tail off? Heck Yes!

Don't bet yourself up when you make a few bad food choices, ESP if you are giving it your all during your workouts!

We are human and we fall but we gotta support one another and be encouragers not discouragers (are those even words?)!

I encourage you to write down your workout recap & be proud of yourself for what you accomplished! You can even leave it in the comments here to encourage someone else!

Don't forget to go check out SkinnyMeg's Link-Up Today as well! She is giving you an "AT HOME" Workout!! Perfect for those mommies like me who just don't have the time to hit up the gym everyday! She also gives you a list of the 'at-home' workout essentials. :) SkinnyMeg Rocks like that! 

What matters most is that you ARE working out, no matter where you are at! 

The Beauty of It All

Good Monday Morning Ya'll!!

Saturday morning was the perfect morning for a run. The kiddos let us sleep until 7:45 (that is unheard of) plus Lanie slept all night. <She's been very hit or miss on her sleeping lately, I think it's lack of physical activity in the evening...so wheres the blasted warm weather>

The weather was cloudy and in the upper 50's. I have found that I am am a much better runner in the cold. The heat just drains me in no time and honestly 3miles in 70degree weather is harder than 6miles in upper 50s.

I drove to a church right down the road, put my key in my bra (hoping to have a solution to that little problem here very very soon), and took off. At first I wasn't paying much attention to anything besides the pavement but then the more I looked around me the more beauty I took in.

Truth is, I live in a beautiful area. I am surrounded by the Smokey Mountains and even with all the tourons you can't miss the beauty of it all.

I began to thank God for all this beauty. 

When we actually take the time to look and take it all in we see the true beauty that God sees. He made the Earth, he made the trees on the earth, he made the mountains, He made the valleys. I was going through all these things he has made which led me here.

He Made Me...

Oh wow, I knew it but did I really "Get It"?

He made me, after His own image and when he looks at me...He Sees Beauty.

He doesn't see the messed up hair that needs cut.

He doesn't see that my nail and toes haven't been done in MONTHS or how desperately I need a tan...

He doesn't see the extra skin I have from carrying 2 babies, or from the fact that I am a bit bloated because I ate 2 peices of pizza last night.

To Him I am beautiful just as I am...just as He made me.

I long to please him, to have Him guide and direct my life.

Realizing this doesn't make me want to let myself go but only work harder to make my body a strong temple for Him. 

I want to bring him glory and honor. 

I want to be his hands and feet.

I want to be able to answer his call and if he says "Go run this to bring me glory" I want to be able to do it.

YOU are BEAUTIFUL

YOU were CREATED in GOD's image

OUR BEAUTY comes from within Him

Just because someone on the outside might not see the beauty doesn't mean it's not there.

There is beauty in all things, we just have to STOP & LOOK for it!

Let me just say that I have not found a "Non-Beautiful" friend through this journey yet. Each one of you have been put in my life for a reason. Whether it's a word of encourage at the right time or someone to hold me accountable without judgement or condemnation when I fall.

There is so much beauty out there that we take for granted every day!

Love when I can actually run the hill! 

Awww The Smokey Mountains! Beautiful! 

Join me on Wednesday for an all new Link-Up Party as a way to remind ourselves of all the great fitness we have done over the past week! Use your fitness story to encourage someone else!

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YOU ALL ARE BEAUTIFUL!

Summer ABs Challenge Demo's

So how was ya'lls first day of the 

SUMMER AB CHALLENGE?

Mine wasn't as terrible as what I thought but I did break it up into two sessions. I struggle with getting a full 1-1 1/2hr of workout time in all at once but if I do a little here and there it ads up throughout the day!

I have had some questions about  the "How To's" on some of these so I had the hubs take some pics last night. I am also including a workout calendar because we all know as women we do better when it's planned out for us!

BTW It's NOT TOO LATE to START! 

Now on to the Demo!

"FRONT" Crunch

RIGHT Crunch

LEFT Crunch

CRUNCH (Knees In/Torso Up)

100 SECOND PLANK

Yes I realize I have dog hair all over my butt...life of having an English Springer

So for the plank I had to "pause" twice for about 5sec each. Not too bad since I haven't done planks in...well quite a while!

Oh and look at this rockin' tank from Strong Confident YOU! I just <3 Ilona and her shop on etsy! I got another one too but I'll save it for another post! <oh and did you see my shoulds? They are on fir-ah> 

I may or may not be holding a Large Iced Coffee for McD's in my left hand ;)

Oh and don't forget to check out my other lovely friend at Hank Orange Headbands. These are A-W-E-SOME, I SWEAR do NOT move! 9mile run in this puppy and it didn't budge! 

I will leave you with this adorable picture of my little Laniebug playing with the chickens next door! I can't wait to get ours! 

PS Here is the link to the first SUMMER ABs CHALLENGE POST 

~Mel

SUMMER AB CHALLENGE

TODAY is the day Ladies!!

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Link up with me (and add your link to the list below) because it's May, bikini season is here and we are all counting down the days til vacation time! 

Every year we go to the beach with my parents. The hubs and I have a GREAT relationship with my parents and we tolerate each other very very well during vacations! My children are the only grandchildren they have for right now and we live about 4hrs away from them so when we go on vaca together, the hubs and I also get small vaca's throughout the week when my parents take the kiddos for something fun! 

It's a WIN WIN for everyone! And we all get along so it really is the perfect set up!

We will leave for the beach on June 28th and return on July 7th. That is 8 weeks for me. 

I have accomplished a lot in the past 8 weeks so I know if I put my mind to it I can make great strides toward being satisfied in a bikini by then. 

I need accountability and a steady program though!

So today starts my SUMMER AB CHALLENGE

It is 6 weeks

3 Phases

Designed by a boot camp instructor

Kick your BUTT kinda workout! 

WHO's WITH ME?? 

Phase 1

Phase 2

Phase 3

We will rest every 4th day but we transition after 14days so the rest day will get a bit mixed up but never fear, I wrote the "dates" that you Rest on the picture!! 

For the first week you will do the 100Crunch Set twice

The second week do it 3 times.

Then we move on!

I'm also going to be linking up with SkinnyMeg's Workout Wednesday so you can find some helpful advice, tips and tricks over there on her awesomendo blog too! 

****YOU CAN'T OUT TRAIN A BAD DIET****

I have to keep this in mind and really be cautious of what I eat over the next 6 weeks. I really want to see some definition in my abs and get my baby tummy toned!!

Here are my "BEFORE" AB CHALLENGE Pics

Let me say I L.O.V.E my new bathing suit from Venus. The bottoms have the perfect coverage for my ghetto booty and the ruched sides are much more flattering than a string on me! (plus I got this baby for under $80) :)

I lowered the band a bit so you can see my trouble area...the BLASTED  never disappearing crease! See it? Right there? 

I'm on Day 12 with the Squat Challenge and well ladies...it is working!! I can't wait to see it in 18 more days!

Now for a little comparison on how far I have come! 

Left is end of Feb- Right was Sunday
I just didn't realize the difference until this picture!
SUPER PROUD MOMENT! 

OK so take you pictures and lets BLOW THIS CHALLENGE UP LADIES!! 

Any questions, progress reports or just basic support please comment below, email me @ sweetsouthernmel@gmail.com or hit me up on Instagram!! And don't forget to #SSMelsSummerAbs with your progress!! 

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GRAB MY BUTTON & LINK UP WITH ME HERE IF YOU WILL BE JOINING US!

PEACE & KINI's,

~Mel

Sweet Mel's Summer ABs Challenge

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Yep, I'm doing it again and won't you please grab this button and join me????

Adding one more thing to my already strenuous workout but hey, a great body and healthy lifestyle wasn't born by only doing the minimum.

I'm halfway through the Squat Challenge and I am seeing HUGE changes in my booty! WOOP WOOP! 

I begin Phase 3 of Jamie Easons LiveFit Program next week plus I am still doing some running! 

With all the changes I have seen in my body over the past couple months I am least satisfied with my abs. I have def lost weight and inches around my tummy but there is not a lot of definition...that MUST change!

A girl from my ever-loving fit camp group on FB sent me this AB Challenge that her boot camp instructor gave to her. I was instantly in love!

It looked TOUGH

but

it wasn't TOO long

& 

it was broke down into 3 parts!

Perfect-O~ 

A HUGE thank you to Crystal Britton for making my life 1000x easier by sending me this! 

Ok so here is how it will work!

It will be 3 Phases, each 2 weeks.

The first week you will repeat the set of exercise 1 time, the second you will repeat it 2 times. *Meaning Week 1 & 3 you will do 2 Sets of the exercise, Weeks 2, 4, 5 & 6 you will do 3 sets* (this will be on the pics for you all)

It will get tough but take your time. Do NOT sacrifice form for speed. This isn't a race, its about working those abs muscles and gaining a defined tummy just in time for bikini season! 

Do NOT forget though...You CAN'T OUT TRAIN A BAD DIET and that belly fat is mostly diet! This is just to help form those muscles underneath and if you diet right they will start showing in no time!

I will post all 3 Phases on the blog on Wednesday along with a beginning weight, measurements and before pictures! 

<INSERT> Here is Phase 1 so you can get an idea of what we will be doing... 

If you would like to help motivate someone to start this please  share share & share!! Also email me your before picture, you don't have to include your face, bottom or name just a picture of your abs! I will share it on the blog and IG and then we can all compare our "After" pics in 6 weeks! 
Sometimes you might not want to share your before on your personal IG or FB page but still need the accountability! I will do it for ya and promise...no namsies realeased! ;) email me them at sweetsouthernmel@gmail.com

One more thing...just to clarify I am going to complete the Squat Challenge 

& 

I will complete JE LiveFit Program as well. I just need something to get my abs working overtime before summer!

If you are on IG follow me @sweetsouthernmel and #SSMelsSummerAbs for the challenge

If you are participating post your Instagram name in the comments below and lets try to link everyone up!! 

THREE DAYS!

~Mel

Jamie Eason Weeks 5 & 6

Well we are on to Phase 2 of the Jamie Eason Live Fit Program. Guess what?? It's time to add some cardio back into if you gave it up. I must say I am loving it so far! 

I fell off the bandwagon on week 6 so I did a repeat last week but never fear I'm back and in beastmode the rest of the way! Not too mention I also started the DOUBLE Squat Challenge (come join my team) last week...what was I thinking? 

Oh yeah that I wanted a nice hiney for the beach! To the squats I go!

Pretty much the equipment stayed the same but I went and bought some hanging ab straps for my pull up bar. They were only like $7 at Wal-Mart and def worth it!

Day 29 & 36 BACK & CARDIO
*Wide Grip Overhand Pull-Ups 3x10
SuperSet
*Bent Over Barbell Row 3x8
*Bent Over One Arm Long Bar Row 3x8
End of SS
*Wide Grip Lat Pull-Up 3x10
*One Arm Dumbbell Row 3x8
*Squat Dumbbell Row 3x10
*Hyper Back Extensions 3x8

30Minutes Medium Level Cardio

Day 30 & 37 CHEST, ABS, CARDIO
*Wide Grip Barbell Bench Press 5 x 8
*Push Ups (Close Wide Hand) 3 x 15
*Decline Dumbbell Flyes 3 X 10
*Incline Bench Press 3 x 10
*Side-To-Side Push Ups 3 x 10
SUPERSET
*Toe Touches 3 x 20
*Crunches (legs in air) 3 x 20
END of SS
*Hanging Knee Raise 3 x 10
*Standing Crunch 3 x 10

30Minutes of Medium Cardio


Day 31 & 38 LEGS
*2 Sets of No Weight Squats 30 (Warm Up Legs)
*Wide Stand barbell Squats 2 x 15 Light 2 x 15 Heavy
*Leg Press (I use a barbell and have the hubs holding it for balance for me) 4 x 8
*Walking Barbell Lunge 3 x 20
*Walking Step Ups 3 x 10
*Plie' Dumbbell Squat with Weight 3 x 15
*Standing Calf Raises 3 x 20
*Donkey Calf Raises 3 x 20 (last set to failure)

Day 32 & 39 ARMS, ABS, CARDIO
*Barbell Curl 3 x 10
SUPERSET
*Standing Inner Bicep Curls 3 x 10
*Hammer Curls 3 x 10
END OF SS
*Alternating Hammer Curl 3 x 10
*Bench Bar Dips 3 x 15
*SkullCrushers 3 x 10
*Seated Tricep Press 3 x 10
*Tricep Push Down 3 x 10
*Air Bike 3 x 25
*JackKnife Sit Up 3 x 10
*Hanging Leg Raise 3 x 10

30Min Medium Cardio

Day 33 & 40 SHOULDERS, CARDIO
*Military Press 3 x 10 
SUPERSET
*UpRight Dumbbell Rows 3 x 10
*Standing Dumbbell Military Press 3 x 10
END OF SS
*Incline Bench Front Dumbbell Delt Raise 3 x 10
*Rear Delt Dumbbell Flyes 3 x 10
*Lateral Raise 3 x 10
*Rear Delt Raise 3 x 10

 30 Minutes of Medium Intense Cardio

Day 34 & 41 LEGS
*Clean DeadLift 3 x 10
*Barbell Squat 3 x 10
SUPERSET
*Barbell Lunge 3 x 20
*Lying Side Cross Leg Lifts 3 x 20
END OF SS
SUPERSET 2
*Romainian Deadlift from Deficit 3 x 15
*Thigh Master (HECK YEAH I PULLED THIS PUPPY OUT OF THE CLOSET) 3 x 15
END OF SS 2
*Stiff Legged Deadlift 3 x 10
*Single Leg Barbell Squat 3 x 10
*Standing Calf Raises 3 x 20
*Standing Barbell Calf Raises 3 x 20

Day 35 & 42 - REST

WHEW It is starting to get tough now but we are halfway through Phase 2 and halfway through the whole program! How are you doing?? 

I can really start to see a difference in my body so I can only imagine what the next 6 weeks will do! 

Jamie Eason Week 3&4

Her Awesome Set Up

This past weekend was a blast, even with two sick kiddos. My BFF and I took all four of our kiddos on a road trip to NC to stay with my cousin. Melissa did a ThirtyOne party for my cousin and it was phenomenal! She had a great turn out, lots of sales and 1, possibly 2 recruits! 





Saturday we took the kiddos to the Asheboro Zoo. I grew up going to this Zoo and I LOVE it! If you are within driving distance you MUST take your kiddos there! No other Zoo compares! Honestly though it really is a two day zoo. Our kiddos were wore out by 3 and we hadn't made it completely through! 

Here is a few cute pictures to sum up the weekend! 

Best Buds doing a little elephant watching

She wanted to see too! 

He had to take a picture on the Rhino

The Dinosaur Exhibit was AWESOME!! The kiddos loved it!

Now on to the workout! I partially wanted to post this today to help motivate me. Last week with planning to go out of town I didn't work out wednesday-sunday. This was teh longest I have went in 2 months without a single workout. Not to mention I totes pigged out on yummy food, cookies and wine. Oh my did I feel it though. 

This week I am back on track and repeating week 6 on the JE12WP since I didn't complete it last week. One thing I have come the realized is that even if I fall off the bandwagon for a few days I'm not going to let it stop me. I will get back up on the horse and keeping on riding until I reach my destination = Great Health and a fit body! 

I am so sorry this has took so long! 

Here are my at home conversions for the Jamie Eason LiveFit 12 Week Program for weeks 3 & 4. 

You can find Weeks 1 & 2 Here.

Same equipment that I used for weeks 1 & 2.

All Sets are 3x10

Day 15 & 22 LEGS 

* Jump Rope 45secs x3
* Wide Stance Barbell Squat
* Walking Barbell Lunge
* Single Leg Barbell Lunge 
* Clean Deadlift
* Standing Dumbbell Calf Raises
* Standing Calf Raises on Step

Day 16 & 23 BACK & BICEPS

* Hammer Strength Lay Pull Up 
* Pull Up
* Dumbbell Incline Row
* Bent Over Barbell Row
* Back Extensions 
* Barbell Curl
* Incline Dumbbell Curl
* Alternate hammer Curl

Day 17 & 24 CHEST & TRICEPS

* Wide Push-Ups
* Incline Dumbbell Press
* Flat Bench Flyes
* Decline Flyes
* Bench Dips
* Lying EZ Bat Triceps Extension
* Dumbbell Triceps Kickbacks
* Overhead Two Handed Tricep Extension
* Reverse Grip Tricep Pushdown

Day 18 & 25 LEGS

* Jump Rope 45x3
* Wide Stance barbell Squat
* Walking Barbell Lunge
* Single-leg Kettlebell lift
* Deadlifts
* Standing Dumbbell Calf Raise
* Standing Calf Raises

Day 19 & 26 SHOULDERS & ABS

* Seated Dumbbell Press
* Push Press
* Seated Front Raise
* Seated Arnold Press
* Dumbbell Lateral Raise
* Seated B-O Rear Delt Raises
* Crunches
* Bottoms Up Crunches
* Oblique Crunches on floor - 10 per side


Day 20-21 & 27-28
REST


I hope you are enjoying this workout as much as I am!
~MEL

Here is a current Link up Party if you are looking for some more awesome health & Fitness blogs! 

Jamie Eason Week 1&2

Here is the at home conversions I did for Jamie Easons LiveFit 12 week Workout Program.

During this first month my workout equipment consisted of:

5lb Dumbbells
8lb Dumbbells
15lb Dumbbells
20lb Kettlebell
A Step
Over the door Pull Up Bar
Exercise Ball

All exercises are 3 sets of 12

Day 1 & 8 CHEST & TRICEPS:

*Wide Push Ups
*Dumbbell Bench Press
*Jump Push Ups
*Narrow Push Ups
*Standing Dumbbell Tricep Extensions
*Tricep Push Downs

DAY 2 & 9 BACK & BICEPS:

* Pull Ups
*Bent Over Two-Dumbbell Row w/palms up
*Bent Over Two Arm-One Dumbbel Row
*Chin Ups
*Alternating Bicep Curls
*One Arm Preacher Curls
*Together Bicep Curls


DAY 3 & 10 LEGS & CALVES

* Jump Rope 3Times for 30seconds each
*Kettle Bell Pistol Squats (could use a single dumbbell)
*Wide Stance Barbell Squat
*Deadlift
*Standing Calf Raises
*Rocking Standing Calf Raises

DAY 4 & 11  SHOULDERS & ABS

* Seated Dumbbell Press
*Standing Dumbbell Straight-Arm Front Delt Raise to A "T"
* Side Lateral Raises
* Seated Bent Over Rear Delt Raises
* Exercise Ball Crunch
* Air Bike

DAYS 5-7 & 12-14 are REST...enjoy them :)

Be sure to check out her website for pictures, how to's, meal plans and great information videos here!!

Be Back Soon with Weeks 3 & 4 at home conversion 

Runners Dread

Ok so I dread running. Each and everyday that passes I get more anxious about the run coming up. 

Why do I do this? I enjoy the actual run. It doesn't hurt...not too terrible anyhow.

It's just my mind. My mind works against me. In the end I know how great I will feel. I look forward to that overwhelming pride and thankfulness that God gave me the strength to push through and go further than I ever have. 

Does any other runners suffer from "Runners Dread"? That is what I am naming it...my runners dread.

Oh well I will pray and push through. 

"I can do all things through Him who gives me strength"  Philippians 4:13

I'm on day 18 of Jamie Easons 12 Week Program however I am thinking I'm going to flip flop day 18 & 19. Today is legs and let me tell ya after I finished legs on Monday I walked around bow legged for 2 days. My booty was on fire!! 



I'm not so sure that I should do legs tonight with my long run coming up tomorrow so I think I will do Shoulder & Abs tonight and Legs tomorrow night...that is if I can still feel my legs after my run!




YES I KNOW THESE PICTURES SUCK!!! FOLLOW ME ON INSTAGRAM for the clear pictures!! @sweetsouthernmel



So I have been brainstorming some ideas for future blog posts. What would you all like to read about? More product reviews? More mommyhood stuff? Working mommyhood stuff? Etc?? 

I am going to be doing a big post here soon on a Ministry/Christian School/Orphanage in Africa that I work closely with so be watching for that soon! I'd love to see people come out and make this ministry as big as Operation Shoe Box. All it takes is some dedicated people willing to let their love reach around the world!

Leave me some love and let me know what you all are interested in!!

TGIT YA'LL

~MEL