Kettlebell Workout Part 2

Lets hope this motivation kicks in next week more then this week.

I will take my Rachel Mac pic challenge in the morning and post. Who knows how many treats will be at the office today and my boss already gave me my gift of chocolate from Godiva.........yum.

Todays smoothie - I don't recommend [chocolate and pinapple don't mix yuck]

1 c tidbit pinapple chunks
1 c water
1 scoop caisen whey chocolate

(I did switch back and forth from the 12lb to 20lb Kettlebell on this workout)

Bob Harper Inside Out Kettlebell Cardio Shred
Mood - Yipee
Time of workout = 5 min warm up + 30 min workout w/ 15lb & 20lb Kettlebell
Wt = 124
Cals burned = 100

Body Stats:
WT = 124
BF% 24.2
BMI 21.3

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L

Pushups 15
Burpess 15
High knees 1 min
Alternating Lunges pass bell under legs

Snatch R & L
Snatch w/overhead press R & L
Snatch w/overhead press to triangle R & L

Pushups 15
Burpees 15
High knees 1 min

Front swings
Squat to pop up R & L

NO EXCUSE ONLY I MAKE IT HAPPEN!

20lb Kettlebell Workout

I got my 20lb Kettlebell and looooove it!

Why?
1. the wide handle
2. the vinyl cover
3. cool blue color
4. shape

I really feel a difference when using this VS my regular vinyl covered bell, it really is more comfy and safe feeling.

Today's smoothie:
1 cup skim
1 scoop vanilla whey
1/2 scoop casein
1/2 banana

I did drop down to my 12lb bell a few times just because I am still sore and did not want to hurt my back. This is a great workout, if anyone has it let me know what you think.

Today's workout:
Bob Harper Inside Out Kettlebell Cardio Shred
Mood - Yippee
Time of workout = 5 min warm up + 20 min workout w/ 20lb Kettlebell
Wt = 124
Cals burned = 75

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out [these are fun and different]
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L

NO EXCUSE I MAKE IT HAPPEN

Family Springerle German Cookies Attempt

Yes there is some things I don't know how to do. One being what I attempted today and won't know the outcome till tomorrow once baked.

Our family recipe of Springerle German Cookies

Mixing the batter


Getting the pans ready with butter (fake)


Making a mess


Pressing them out with the wooden press that makes the cute patterns on them


Me......attempting to B-A-K-E


The finished product


Now they have to sit for 12-15 hours then bake for 15 minutes. [you read that right 12-12 hours]

There you have it, a family recipe that now that everyone has passed away I am attempting to make these on my own from a letter dated 1984.

Hey I was busy in the 80's making my hair big ok?

Today's workout:
At the gym treadmill = 45 mins 317 cals to the curb!
Zumba practice = 15 min

I got all my paperwork filed, and the other TRX up and organized.
Now I am ready for a short week....woot woot!

VACATION!

Taught Mat Pilates with Mini Balls

I am off work today and had a great session teaching Mat Pilates with mini balls. The feedback was fabulous from the owner, so we are working on a time to work this in after the new year, T is very happy.

This was a big class of about 17-19 and 3 of the student had taken pilates before but NONE have used the mini balls. I am going to Yoga class Saturday morning and can't wait to hear if anyone felt the workout.

I DID!

Here is what I did on my day off:
Zumba workout 8 am
Taught Pilates 9-10am
Washed the car = happy MINI Cooper
Trained 2 clients

Goals this weekend are to get files in order for the end of the year and tax time.

Workout - Cardio
Mood - Pumped
Wt - 124
Time of workout = 1 hr 50 min
Cals = 381


20 min Zumba Express w/Beto
1 hr Mat Pilates w/ball - taught class
10 Boxing - with client
20 min Step Low impact w/3lb db - with client

NO EXCUSE I MAKE IT HAPPEN!

90 Day Picture Challenge

I don't really see any big changes here, but I have been pretty good with my eats *insert sugar intake here. My cardio has been down due to the winter weather, but I am feeling good about this challenge.

Here is this weeks pictures:

Week 0 Week 1 Week 2







I'm not sure if it is the distance on the picture or if when I take my stats tomorrow that I will see a change. It takes more then 3 weeks to get a change if your not doing something like carb cycling which I don't do.

What I have done is just try to stick with my macros.
My protein has been about 125-140 each day
Carbs 125-150
Fat 35-40
Fiber 12-20

Really my big concern is getting my abs back which will happen if I just cut the sugar. This time of year is the hardest, because I usually get my fav Godiva for Christmas.

My workout:
Kettlebells
Zumba
Yoga/Pilates
- TRX is coming waiting on Poster for Pilates moves.

Do you see any changes? Comments are welcome..........

Motivational Blog

Tonight is picture night, or week 2 of the challenge I need to RAWK this!

" Failure is a rehab center that leads to the success podium."
Written in 2010 by Felix Opaley

" Though many times you'll fail, still, success will count."
Written in 2010 by Jenirose Sulit

" If you open up your heart and mind, success will come in."
Written in 2010 by Anita C. Spaulding

" Ideas can be life changing. Sometimes all you need to open the door is just one more good idea."
Jim Rohn

" True greatness is not achieved with a quarter-mile lead and no rival in sight; it is grasped in the last hundred feet when one displays pure valiancy and conquers those more capable than himself."
Written in 2010 by Maxwell Schwam

" When we start our journey, the destination seems the most important thing. But when we reach there, we realize that actually the journey was our destiny."
Written in 2010 by Pradeep P.

" Motivation and Prayer are the water and sunrays that can aid the growth of a dream."
Written in 2010 by Felix Opaleye

" Learn to confront your fears head on because sometimes what you fear is not even worth your fear."
Written in 2010 by Doctor Mphukhe

"The most successful people started from NOTHING. They didn't wait for the opportunity to knock but created the opportunity on their own, worked hard and made history."
Written in 2010 by Senthilkumar Ramachandran

" Every investment begins from the journey of the mind. Moreover, before physical success there must be a mind success."
Written in 2010 by Yinka Olawunmi

" A mediocre idea that generates enthusiasm will go further than a great idea that inspires no one."
Mary Kay Ash

" Knowing is not enough; we must apply. Willing is not enough; we must do."
Johann Wolfgang von Goethe

Yesterday I got the rest of the things for the fitness studio, cork board, balls for jumpless rope and can't wait to put it all together. This morning 10 minutes Zumba, period.

NO EXCUSE I MAKE IT HAPPEN!

Bob Harper Kettlebell Cardio Shred Review

I am giving this workout a 9 so far. Since I have not made it through the entire workout yet, I will know more and will post my thoughts when completed.

Worth the money = yes.

I think if you have any shoulder issues, I would not go over the 20lb bell. As a matter of fact that is what Bob was using, not the 25lb.

Last night I did my teeth whitener and my teeth are feeling it today...wow sensitive. But whiter yeah!

I also caved and had some Lays chips and 3 small chocolates. I am not sure if I was bored or just having a sweet salty thing going on. *SIGH

Today I weighed in at 124 and I did part 2 of the Kettlebell workout with my 12lb Kettlebell.

I looooved it. He explains things very well, but the over head moves are very hard at 25lb so I used my lighter bell on that and the heavy 25lb bell on the swings.

To order this workout or his Kettlebells:
http://gofit.net/

Bob Harper Inside Out Kettlebell Cardio Shred
Mood - thrilled
Time of workout = 25
Wt = 124
Cals burned = 100

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Lunge Rows 2 x 15 R & L



Bob Harper (Part 2)
Time = 25 min
Cals burned = 100

Workout cont.:
15 swings
10 Pop snatch swings (R)
10 Squat single straight arm lift (R)
10 single arm windmill (triangle) (R)
15 burpees
15 high knees double time

10 Squat to windmill (triangle) (L)
15 burpees
15 swings
10 Pop snatch to windmill (triangle) (L)
15 swings
20 high knee singles
10 alt lunges
15 alt lunges w/kettlebell pass thru under leg (R)
Pop and snatch w/shoulder press (R)
Pop and snatch w/shoulder press (L)
15 swings - 25lb
15 alt lunges w/kettlebell pass thru under leg (L)
10 crab bridges
10 crab bridges w/single leg lift (R) + (L)
Modified turkish get up

NO EXCUSE I MAKE IT HAPPEN!

DYI Fitness Studio

Most of you know I have been re-doing my fitness studio, and this weekend I got a bunch more done.

Its lots of curtains hiding the storage of clothes, not sure if I look like a magician or not lol. For now I am happy to train clients the way it is.

I have enough space for Zumba practice, and got antibacterial, mold resistant "slip knot" for flooring that can be rolled away when not using the TRX system for strength or Pilates. I am super happy.

This weekends bill for supplies:
Drapes = $45
Supplies to make them = $1.50
Flooring 10'x5' = $30
PVC to hang drapes and fix leak = $15.50
Total Expense= $102

I will have a complete total finance break down again once completed. You don't have to have a bunch of stuff to workout with, a few hand weights, bands, mat and your body that's it! You can DYI your own studio very cheap.

We got snow today so I was glad to have a pot of turkey chili on and no place to go but stay home today and fill out holiday cards.

Feeling like Christmas in STL. Note the white snow in the back ground.

2-3" snow view from the bay window to front yard, there is a driveway in there somewhere between the 2 trees!

Front porch you can't even see the driveway YIKES!


Back yard with buried MINI Cooper

Tan Slip knot flooring rolled up, this stuff is super sticky great! Its 10' x 5' and look how tight it rolls (plus bands and body bars) I have lots of fitness toys.

Walking down the step you enter here

Then the boxing weight train area to the left (I will be enclosing hot water heater)

Straight ahead to the the left to the TRX system area

Whats behind the curtain on the right? Clothes, and junk!

The curtain straight ahead - shoes yes and more junk!

Enter the TRX area with my new mirrors and Zumba dance floor area

Looking back out to the curtain area from the Zumba TRX station (still have to hang my other TRX about a foot apart from this one)

Where desk will be built straight ahead, at and the ST bench area workout station. The book case and antique dresser thing will be gone. My other files will be brought down and a desk made over it with enclosed storage cabinets for books and such.

Leaving the studio


OK, there you have it.

Comments and ideas welcome...........

Mat Pilates and Motivation

I'm so happy that the yoga owner loved all the moves I did for her in a demo class. I will be doing the December 17th class and then I believe 1 day a week for sure.

I am so PUMPED! I really like this style of functional training, using your stabilizers is so good for you as you age. Plus if you want to be really good at form this really helps.

It was more like a SPEED mat Pilates, and of all the moves I did she did not say NO to any T. is very happy!

I think the change will be very good for her biz.

Just have to put the finishing touches on this routine, and decide what I feel I will do once I see the students. Sometimes seeing who is in your class decides or dictates your moves. Or for a good trainer that is, and I do consider myself one.

Tonight my client and I will be doing some dance Zumba and finishing up with some nice strength training.

I got the new fabric to finish the side of the studio area, now its a matter of getting the pvc and hanging it I'm sure it will look amazing. [that's by the TRX station pics later]

Friday workout:
Tonight with client [stats will be Saturday and cardio]

Thursday:
Pilates - Mat Ball Demo class = 30 min
Yoga Core - 1 hr
Mood - pumped!
Time of workout - 1hr 30 min
Cals burned = 205

Let me leave you with some SPRINKLES of motivation:
" Find the one thing you do well and don't do anything else."
Author Unknown

" Never worry about the delay in success because construction of WONDERS takes more time than ordinary building."
Vipin

" Do one thing every day that scares you."
Eleanor Roosevelt

" Learning how to turn stumbling blocks into stepping-stones can lead to great success."
Written in 1960 by Minnie Vallis

" Success is the fight between you and yourself."
Author Unknown

" The purpose of life is to discover your gift; the meaning of life is to give it away."
Author Unknown

" Everyone starts at the bottom; though he who strives, makes it to the top."
Written in 2010 by L.P

" Be happy for what you've learned and where you come from and be excited for where you are going."
Written in 2010 by Scott Jensen

NO EXCUSE I MAKE IT HAPPEN!

90 Day Picture Challenge Week 1

Here are the starting pictures from the 90 Day challenge, and this weeks shot last night.

1. I felt I did much better with sugar, had 3 cookies all week
2. Did not get in enough cardio - Kettlebell only which is good cardio but only Sat heavy.
3. Got in lots of protein - min 124 grams most days 160 grams
4. Lowered my carbs - 110 -150
5. Both sets of pictures are taken AFTER DINNER AT MY "FLUFFIEST" WEIGHT

Well it is what it is, for only 1 week (and no nutritionist on my side)


Start 12/1/10


Week 1
12/8/10

It can only get better from here, besides its just a picture right?

I will do my body stats this weekend. Tonight I get to demo my Pilates Ball routine to the Yoga Studio owner that I will be doing Dec. 17th PUMPED! I learned a lot in Cali Laguna Beach when I went to Treva's Studio (Core Movement Studio) she used to be a classical dancer, and am just now getting to teach this woot woot!

If you want to see some of the moves I will be doing check my Youtube favorites for the Pilates Ball workouts I have.

Yesterdays workout completed:
Kettlebell Basics Body Shred Workout & Pilates Ball
20 mins combo with 12lb Kettlebell & 25lb Kettlebell
Mood = Amp'd
Workout time = 20 min + 30 min = 50 min
Cals burned = 143


Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

I did not do this section this morning:

Balance
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

Pilates Ball:
Warm up lots of down dog, arm movements, leg stretches
Workout misc moves:
Bridges
Leg circles
Crunches
Single leg moves
Hip circles
Oblique crunches
Saw
Forward bend

NO EXCUSE I MAKE IT HAPPEN!

My 2011 Goal

If you like my blog and fitness tips, please help me fufill my 2011 goal by getting my blog voted to be on the first page of the Blogger Awards!

I am on page 3 right now and I thank all of you that voted, but if you have not voted and would like to help me help others, please give me a vote.

Just click the link its fast and easy, you don't have to use your real name:
http://bloggerschoiceawards.com/blogs/show/88823


Thanks for your time, and for helping me help others as we go forward to 2011!

Kettlebell Workout ST Day

Went to the chiropractor last night and I feel so much better this morning. Bible study went great we had 8 which was a lot for the Barbie house. Ha I actually had to sit in the door way.

I did not get up as early as I wanted to this morning as the peeps left at 9pm so I only got in 20 minute workout. *SIGH

Tonight after work is the dentist for my cleaning and check up. I will try to get in some extra workout when I get home.

The goal is:
Work a bit on Pilates Mat routine
Zumba practice

Lunch I will get my prescription filled, and try to get the rest of the fabric for my other section of my gym near the TRX system. It is on sale and I will go and look at it, I'm going with white to match the walls/washer/dryer.

I can't believe tomorrow is Picture day for the Rachel_Mac Challenge. I feel like I have done pretty good but the pictures will tell. WOW has she got so many people on board!

Be brave and join in! You don't have to wear a swim suit.
www.sparkpeople.com/myspark/groups_individual.asp?gid=47106

Good news, I WILL be teaching Mat Pilates Dec 17th and going forward I believe on Wednesday nights, won't know till this weekend but with my schedule I can only do Mon and Wed or Sat am. I want to save Mon for Zumba classes so its going to be tricky.
I will ask for Wed and Early Sat 8.30 -9.30 she does a 10 am Yoga. This will give me time to do my workout at the gym, then teach the class, I am super PUMPED!

Today's workout:
20 mins combo with 12lb Kettlebell
With 25lb Kettlebell & 12lb and Bob Harpers workout
Mood = Amp'd
Workout time = 20 minutes
Cals burned = 75

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

NO EXCUSE I MAKE IT HAPPEN

Picture Challenge Progress Report

I'm loving the feeling of Kettlebells, and just thought I would share that this is a 30lb-er in this photo BAM!

Here is the scoop on the place in St. Louis that they did that really cool functional training test on me, and I learned proper form. (and Bob Harper too)
www.examiner.com/fitness-trends-in-st-louis/new-st-louis-kettlebell-studio


Now as far as the Rachel_Mac picture challenge things are moving right along. I have loaded up on my "sugar free" treats and have been working out. Not as hard as I like though.

Why?

My back is out.*sigh, not bad just about bad and I don't want to push it. Gotta make my fav Rach proud of T.

I am going Wed after work to the chiro to get it back in line. Not sure if it was from Strappy Yoga last night or over working Kettlebells.

Last night at 5.45 yoga class I made it right on time even with traffic and changing time. I was the only client at class, so I got a one-on-one with the trainer and she put me back on the wall. As I hung upside down, in a cradle type strap it felt very good to de-compress really.

But then this morning the fact of swinging any kind of kettlebell or dumbbell was just not going happen.

Then I thought, why not Zumba?

Just feeling the sway of my hips made me feel stiff and icky so I decided best to try to do something tonight after work. Maybe.......Pilates.

Meals plans = check
No sugar
High protein
Lower in carbs
2 fruits (really check my ticker)

Workouts = check
Cardio blast on Sat (500 cals)
ST blast on Sun
Yoga + Wall on Mon

I'm itching to get to my TRX now so as I get that down pat, I am taking it to the park with me anytime its above 45 and no wind.

NO EXCUSE I MAKE IT HAPPEN

Bob Harper Kettlebell Workout Review

The new gym studio is almost DONE!

Here is my new TRX suspension system (I have bought 2) and my NEW mirrors. The only section left is the part to build where my desk and files will go and to cover the hot water heater for storage. Tiny house = need storage space!

No problem, I can do that later as I find things free on craigslist to build it with FREE. Oh, I am going to get some fabric to cover the closet area, in white that will really make it look fresh for training 2 people at the same time as I will need every inch I have ;-)

I love it!

Now I can practice my Zumba, its perfect I did it today and I will hang the other TRX along the same beam training one facing one way and the other person facing the opposite BAM!

Check out these balls I got at Walmart at a buck apiece. Yoga mini balls = $8 each

These are the adorable balls I got to do my ball pilates workshop with, and a guy at work let me use his pump tab to let some air out of them now they are puuuuurfect!

They have to have some give to work with them, and I get to do a "mock" class for the Yoga studio owner on December 17th I know she is going to looooove it. (Ok and plus I need the cash lets be real hear)

Now for the Bob Harper Kettlebell news it arrived and I am kissing him here but its hard to kiss and take the picture.


Love it! Came with 2 workouts, 1 is an hour long (the one I am holding) the other 30 mins


25lb Contour Kettlebell and 2 workouts



I only did the 30 minute Kettlebell Basics Body Shred Workout review
Rating = 10++
Good direction explain in detail
Slow motion playback for form on pop ups and cleans
Comfy Bell and handle
Great fast warm up and cool down

The workout I did with 25lb Kettlebell only on the overhead I switched to a 15lb DB
Workout time = 30 minutes

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance part of the workout:
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

Worth the money........Loved it! Still have to try the other workout dvd then will post moves on that too.

But if your not sure which size to buy, go heavy and use your db for parts you can't do. Simply because you are using momentum here. My other Kettlebell is a 12lb vinyl wrapped as well, and I could have used it for the over head but it was downstairs and I was to lazy to get it. NO too PUMPED to do the workout.

I must admit, I do want to order the 20lb as well they are that GREAT.

Workouts:

Sat at the gym - Cardio

Elliptical - 45 mins

Cals burned = 500

2 x 10 standing reverse ab crunches

2x10 hyperextensions

2x10 30lb back extensions

Sunday:

30 min Bob Harper Kettlebell

15 min zumba

30 min pilates ball routine

NO EXCUSE I MAKE IT HAPPEN!

Body Picture Challenge Day 3

I have been staring and staring at this picture thinking I have got to do this for Rachel.

She has helped me with her wisdom, let me use some of her stuff and generally gave me the best goodie ever the tiara! How could I disappoint? Its only day 3 since I took these pictures.

So last night I caved, had 1 small ginger cookie. Period that was it. Done, buh bye sugar rush! I went to Yoga core like a good girl and when I got home drank my whey casein too, again like a good girl.

I could dig up some rockstar pictures to motivate me but this does it for me, this is my comfy stage body. You know the one you always go back to? Funny Im just a size 4.

No I don't lose and gain the same 5lbs back and forth for me its the bf%. I usually stay around 120-124 most of the time, but did get to 113 after P90X not sure I like that look. But I do like the look of say 21% bf, or even 20% would be great. Then re-introduce some foods back it, its just work thats it and wanting to do it is the KEY here.

For me I want more symmetry.

I have little long legs, a huge back and a tiny butt. I am 5'4" but am all legs, as you can tell short waisted which means I have to do so much core to get a curve.

And of course that is where my body fat wants to hang on the most. I used to work my abs with weights but then they actually got bigger so now I just do more core work. I know my problem is with sweets. I just need to get back the correct meal plan and get busy working it harder then I have been.

Yeah, been slacking a tad.

I'm scrambling to get one more piece for my gym collection and to use for this challenge a TRX. I am meeting the guy after my client tonight, at about 7.30pm lets hope I get it.

You can bet this weekend will be "squeaky clean" eats.

90 Day Picture Challenge

I took those pictures right after dinner eating chinese food last night, thats how crazy I am. This way I think I look super fat ....*sigh

and hopefully will be the EXACT OPPOSITE ON DAY 90!

I am doing this challenge with my friend Rachel, and she is competing in the Arnold this spring and has hired Ruben to train her. He RAWKS, but I can't afford him and have been using my trainer in NY but right now she is dealing with family issues so I am just trying to be good.

The challenge is post new pictures every Thursday!

I really need a kick in the butt and I think this challenge will do it for me, I have been way to comfy with my workouts and not pushing as hard as I can. Well of course I am doing many things but still.

I will do most of the workouts at home, weekends at the gym. I just got my 2 new mirrors delivered and a stretch bar pipe, now its a matter of setting/cutting and making that all come together in my re-modeled home gym. [pictures later]

My Meals:
Eat cleaner - using the Clean Eat Diet and my trainer meals
No sugar - bought stivia
Good fats - ok, my fats have been really good like under 45 each meal GO T!

My Challenge:
Zumba
Kettlbells
Circuit
Making the Cut

My Starting Stats:
Bf - 24%
BMI - 20.8
Wt - 124
Ht -5'4"
Size - 4


I have a big strong back, and lots of extra belly fat that needs to go before spring. Of course I tried to pose like Rachel but since she is like super tiny (14% bf) its not the same lol.......

Here is Rachel on her first 3 weeks of progress (hello I would take her body right now plus shes 25-ish)




and Me with the crazy colors of my kitchen (I am NOT sucking anything in)


90 days posting pictures each Thursday, wish me luck!

Today's workout:
20 min Zumba express
1 hour Core Yoga class after work

NO EXCUSE I MAKE IT HAPPEN!

Bob Harpers Kettlbell Workout Bundle

Image: http://www.gofit.net/
I'm super happy I ordered this yesterday and I can't wait to get it in. It is the 25lb kettlebell bundle that I ordered, plus it comes with 2 dvds.

I will be doing a review on this after I get it. It came with FREE shipping too, I am PUMPED!

Here is how to order and the scoop on the specials:
http://store.gofit.net/Specials-s/45.htm

I would love to have the Gravity Bar too, but I am saving for the TRX system and training which is close to $200 just for the system.

Here is the article I did on it and it includes which size kettlebell is right for you:
http://www.examiner.com/fitness-trends-in-st-louis/bob-harpers-kettlebell-workout-bundle

Let me know if you order it.

What I did RIGHT in 2010

Here we are in the last month of the year, its time to reflect on what I did right. All year long, we beat our self up with the "not good enough, could have did better" approach.

Its time to make a "Pat on the back list".....here is mine:

2010
I changed one persons life and she told me so
Taught community classes
Got in the proper amount of protein
Ate less carbs
Got a new client
Got my Zumba certification
Became a 3 X grad of P90X
Completed 10 handstand pushups [a month early]
Became closer to God
Made new friendships
Worked on friendships I had to be closer
Finished my website
Generated more income and credibility through writing
Added more money to my IRA
Got the furniture of my dreams for my bedroom where I spend a lot of time reading
Started a home Bible study group
Learned how to properly use a kettlebell
Taught a Yoga workshop
Won an iPad by writing an article on line
Learned how to use an iPad
Created darling socks for extra income
Increased my fans on my trainertfitness facebook fan page
Learned more about online marketing
Prayed more
Ate out less
Tried some new recipes
Bought only 2 pairs of shoes [ok now that's HUGE!]
Cut back on expenses
Won 2 gift cards from work
Did more strength training Vs cardio
Learned Yoga, Hatha, Wall, and chair
Gave more to charity
Had very little alcohol [1 glass of wine & 2 Margaritas]
Made over my fitness studio [2 new mirrors coming this week]

New goals = cut sugar, but that's another blog!

ps:
I ordered Bob Harpers workout, check out the special you may want it too!
www.examiner.com/fitness-trends-in-st-louis/bob-harpers-kettlebell-workout-bundle
I will do a review ;-) right after I stalk the UPS guy lol........

" If you look to do something, it is always possible... so always remember, have faith in yourself." by Zia Khatib

JM Shred Level 2 Functional Test Results

Image: softballperformance.com [not me]

I found my test on the functional movement screen when I went to the Kettlebell training and here is how I did:

Deep squat = 1 [could have done better but bad knees]
Hurdle step 17" = 2
In line lunge = 2
Shoulder mobility = 1 & 2 [no surprise here with my injury]
Active straight leg raise = 2
Trunk stability push up = 2
Rotary stability = 2

Total score = 12 [14 being the best]

If I could have done a deep squat and had my shoulders been the same, I would have got the 14 woot woot. Something to shoot for!

Last night I decided to take the Zumba class just to get the swing of things since I have been practicing. I got to stay and talk to the instructor and she is switching her class time and someone else will take the early class. Good for me now I can see another style.

Monday:
Workout - Zumba class at the gym
Mood - eager
Time of workout = 1 hour
Cals burned = 300


Today's workout I really enjoyed the circuit, and plus its just fun to see how much I can do compared to the girls on the dvd. Favorite move, plank jacks rawk!

After workout snack =
2 scoops vanilla whey
1 cup water

JM 30 Day Shred Level 2
Mood - sore
Time of workout = 30 min
Cals burned = 202

Warm up:
arm crosses
windmills
J jacks 25
high kicks 20
neck circles

Workout:
J jacks 25
walking push ups 5/5
squat row 15lb - 22/12

high knees 60/60
squat thrust 22/22
single leg lift crunch 12

lunge w/row 15lb - 20/20
pendulum lunge w/bicep curl 15lb - 8/8
oblique twist 50/60

skaters 25/25
Abs straight leg w/overhead weight 15lb - 18
reverse crunch 20

military press w/leg ext 15lb - 10/8
squat w/side to front lift v-raise 15lb - 10/12
plank jacks 30/30

double jump rope 70/70
plank twist 26

NO EXCUSE I MAKE IT HAPPEN!

Holiday Body Results

I got to workout with some profession Kettlebell trainers, it was tough! In this shot I am just holding the 30lb Kettlebell for the photo and you can tell it was tough for me.

1. because I did an hour cardio that morning
2. because I did a 2 hour wall yoga class [which was cool and different]
3. because I was too tired to hold in my core as my form should have been

When working with the kettlebells you swing and then tighten the butt and thighs digging the toes into the mat. I had trouble doing that movement with my shoes off.

I also felt the 30lb was too heavy and switched to a 20lb bell, and my back sure felt all of that the next day. Where was I NOT SORE?

They do this testing [takes like 20 minutes] before you get to do the Kettlbell workout and it was very interesting. It is not flexibility but stabilizing and how asymmetrical your body is to avoid injury. For me they said no overhead swings.

I got a score of 12 which was very good but a 14 was perfect. I do think I may have scored better if I was not so tired and the fact that my one arm reaches up higher then the other behind my back took 2 points off. I never saw a testing like this, any where.

Here are my workouts and even though I ate great on Thanksgiving, just turkey, a sweet potato plain, and salad with apples I had peanut butter pie ;-)

Nuff said! My stats were better then I thought they would be, at least my weight for sure considering my diet has not been as clean as I would have liked it to be.


Monday
Off day - rest and recover

Sunday
20 minute Zumba Express
Cals burned = 100

Wt - 123.5
BF% - 24.1
BMI - 20.8

Saturday [Insane workout day]
Elliptical - 60 min = 600 cals
Wall Yoga - 120 mins = 137
Kettlebell - 30 min = 100

Total calories burned = 837

I did straight easy cardio
Went to Wall Yoga class with straps, fun and different
Interviewed and trained Kettlebell at a new studio opening.

Friday
1 hour Hatha Yoga
Cals burned = 137

Thursday
Rest and enjoy day

Here is my change from 1 year
The first (left) is from 11/2009 the second (right) is 11/2010 as you can tell I need to do more work. My abs are going in the WRONG DIRECTION!



New Goals, new plans Pictures never lie!......NO EXCUSES

Turkey Talk

Happy Thanksgiving all!

I know I am early, but I have NO intention on being online over the holiday.....I am on a computer, iPad vacation!

My workout = 20 minute Zumba Express

It is raining here in STL so I had to get up early and get things ready to go since traffic would also be a bear *sigh. Thank God it was not that bad and I made it just when I wanted to at 7.45am.

I made my apple salad with almonds and low fat cheese for our Thanksgiving feast here at the office. Someone had to make something good for you right? There were already 4 pies back there, meatballs cooking and nacho cheese and chips ready to go...our warehouse guys and drivers start at 4am.

Good news is I am off for the next 4 days, yippee!

Check out my schedule:

Tonight I train a new client, and I am super happy to help her change her life as she has 2 kids and one is a special needs.

Thursday, Happy Thanksgiving! I plan to workout at home and relax with some flavored coffee. Make some socks, to drop off and be non-rushed. Then I will be heading for the Turkey Feast. (Again bringing the same salad with apples, almonds and low fat cheese).

Friday Yoga at 9.30am then work on my house with Christmas decorations and what not.

Saturday the long awaited 9.30am -11.30am Wall Yoga with straps, should be a new fun challenge.
Then at noon its off to a NEW Kettlebell Studio to do an interview, workout demo and take some pictures.

Wonder how sore I am going to be after all this *yikes

Sunday will be church and then chill. (yes chill, but that does NOT mean skip my workout)

Will I get any turkey left overs? Don't know, but I am hoping to get at least enough for a sandwich as I love turkey. I'm sure there will be lots of talking, eating and fun had by all.

What is your thanksgiving going to be like?
Give me your turkey talk........

Strappy Yoga Class

I had my ear appointment yesterday, hearing test, ear cleaned, then a catscan, and off to get a prescription $95 later!

Lets hope I get a call soon to find out that everything is good. He said it looks great and healing as well and my hearing is even better then it was prior to the surgery.

The ringing in my head - party, is going to dissipate he said, as the wall of the ear drum gets thicker now that it is not diseased.

Hurry UP already!

This has been going on for almost a year, 2 surgeries and I am so ready to move on with my life and be able to hear myself think. Not that I am super brainy but still ;-)

So my day was long, and I got home starved! I had scrambled eggs and added salsa and cheese with a side order of toast with my home made apple pumpkin butter - D-lish!

Then I wanted something sweet and had 4 cookies, and 1 cup skim milk. Needless to say that was not the way to end the day! But honestly that's how I ended it.

Nuff said.

If your new to Yoga I really like this workout and its FREE
www.exercisetv.tv/workout-videos/body-sculpting/yoga-sculpt-7642

I will be taking my first Wall Yoga class this Saturday, from 9.30-11.30 and am super thrilled. I can't wait as the first class is free so what have I got to lose right? This is the kind with bands, not just poses to the wall sorta like TRX but yoga style.

Strappy Wall Yoga, ever do this??? I only found a few Youtubes on it....

I am P-U-M-P-E-D!

Plus I got my mini ball to workout with my new Pilates routine to teach, and I am ready for that. I have to present it next week to Linda to do a workshop on Yoga/Pilates flow.

*Plus I get to interview on Saturday, and do a workout with a BRAND NEW ST. LOUIS KETTLEBELL Workout studio!

My workout today and a walk/run at lunch

Workout - Shred Kettlebells Level 1 - 12lb Kettlebell
Mood - Super
Wt - 124
Time of workout - 30 mins
Cals burned = 100

Shred with Kettlebells
Arm swings
Pass kettlebell at waist level - R & L
Pass Kettelbell at head level - R & L
Twist hold in front

Repeat 2 times (first R then L)
Bridge w/shoulder press & leg lift
Swings front - 20
Squat w/front row - 20

Repeat 2 times (first R then L)
Front swings w/switching arms
Lunge w/back row

Crunch holding kettlebell at core
Triangle w/over head snap press
3 way hop holding bell at chest
Laydown get up holding kettlebell
Full swings w/head between legs

NO EXCUSE I MAKE IT HAPPEN!

Weekend Mish-Mash Workouts

I got so much done this weekend, I am super proud of T. I got another client, plus my Boxing flyer up at the Yoga studio.

Outside holiday lights up, and got things moved ready to decorate for the holiday.

Sure I wanted to hit the gym, but that just did not happen this weekend and today I am working early shift to go back to the ear doctor for a hearing test. I just want the PARTY OUT OF MY HEAD.

I made Rachel Macs eggs and oats but put them in a pancake, topped with the homemade apple pumpkin butter I created and a drizzle of honey. D-LISH.
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3796540


Saturday workout:
10 min Zumba warm up
30 min Shred with weights Level 1
1 hour Yoga class

Jillian Michael's Shred w/Weights 12lb Kettlebell

Workout - Shred Kettlebells Level 1 & Yoga Class & Zumba
Mood - Ampd
Wt - 124
Time of workout - 1hr 40 mins
Cals burned = 312

Shred with Kettlebells
Arm swings
Pass kettlebell at waist level - R & L
Pass Kettelbell at head level - R & L
Twist hold in front

Repeat 2 times (first R then L)
Bridge w/shoulder press & leg lift
Swings front - 20
Squat w/front row - 20

Repeat 2 times (first R then L)
Front swings w/switching arms
Lunge w/back row

Crunch holding kettlebell at core
Triangle w/over head snap press
3 way hop holding bell at chest
Laydown get up holding kettlebell
Full swings w/head between legs

Hatha Yoga Class - 1 hour

Sunday workout:
45 min power walk
Cals burned = 151

NO EXCUSES I MAKE IT HAPPEN

Motivation Running

Today I run.

" Failure is no word. Either you are the best or you will be soon."
Written in 2010 by Varun Arora --- India


" Everyone starts at the bottom; though he who strives, makes it to the top."
Written in 2010 by L.P. --- California


" Be happy for what you've learned and where you come from and be excited for where you are going."
Written in 2010 by Scott Jensen --- Utah


" Your journey has molded you for your greater good, and it was exactly what needed to be. Don't think that you've lost time. There is no short-cutting to life. It took each and every situation you have encountered to bring you to the now. And now is right on time."
Asha Tyson --- Submitted by George Wachirah --- Kenya


" Success in life is not earned by just wishing and believing. It only comes into reality when you know what to do to earn it and go after it."
Written in 2010 by Zakiyu Iddris Tandunayir --- Ghana
Often, people wish for great things in life but they don't do what will make them arrive at it. In the community where I come from, most of the youth always dream of becoming this and that, but they don't engage themselves in activities that will really make them become what they want to become.


" Destiny is all about the choices we make and the chances we take."
Written in 2010 by Ruheen Khan --- India


" Worrying about the future only robs you from enjoying the present. The future will take care of itself; it's the present that needs our constant attention. Learn to enjoy it for what it really is - a gift."
Author Unknown --- Submitted by Jennifer H. --- Kansas


" In order to make a difference, all you need to do is start."
Author Unknown --- Submitted by Rebone Mogotsi --- South Africa


Today is sunny and warm, I will look forward to an awesome workout run at lunch. I was going to bring my kettlebell but decided to enjoy the run on the pavement while hearing birds sing and seeing fish swim.......life is good.

Yesterdays workout:

Workout - Cardio and Yoga Core
Mood - burrrr
Wt - 124
Time of workout - 15 min + 60 = 75 min
Cals burned = 187

15 Min Running/walking inclines
1 hr Yoga Core class

Todays workout:

Workout - Cardio Zumba & Run/Walk
Mood - Brrrrring it
Wt - 124
Time of workout - 20 + 45 = 65 min
Cals burned = 227

AM workout:
Zumba Express w/Beto

Lunch workout:
45 Min run/walk inclines

NO EXCUSE I MAKE IT HAPPEN!