Friday, January 29, 2010

P90X Round 2 Classic Day 65


Pike pushups are tough, in P90X they are NOT done on a ball but on your tip toes.

I really had a great workout this morning, especially since its been a while on the rotation with this workout. Chest, shoulders and triceps = FIERCE!

My stats were as expected still in the 22% body fat range, so for February I have vowed to be FIERCE and get that under control.
I'm holding at 118-120 and I am happy with that, at 113 I was getting way too thin. Once I get this mass built up, then I will lean out again and should be where I want to be at.

Not going to the let the Girlscout cookies get me either.....NOT!

My post workout smoothie:
1 scoop vanilla whey
1 tbs peanut butter
1/2 c 2% milk
1/2 banana
1/2 c blue berries



P90X Round 2 Classic Day 65

Chest, shoulders and triceps
Mood - Rrrrrumble!
Wt - 120
Time of workout = 45 min
Cals burned = ?

Stats:
Wt - 120
BF - 22.3%
BMI - 20.7

3x10 slow motion pushups 3 in 1 (military, wide)
4 slow fast (x 3) = 12
10 fast (x3) = 30
15 - 7lb In and out shoulder flys
25 chair dips
10 - 4 reg & 6 girly plange pushups (wrist killers!)
7 pike press (head to the floor on tippy toes pushups)
X - side tri-rise - skipped, this is how I tore my arm!!!
2x8 floor flys
10 - 10lb scare crows - make a Y upper movement shoulder
10 - 2 10lb = each arm db overhead tricep extensionis
2x8 two twitch pushups - I did without plate
10 - 10lb Y shape - shoulder press wide grip


Here is to a FIERCE FEBUARY....are you in???

Getting the Rockstar Body........

Thursday, January 28, 2010

P90X Round 2 Day 64


My fabulous girlfriend Diane came over for dinner last night and we had a great visit. I made a big salad with chicken, crasins, and low fat cheese very healthy.

I also made this apple torte but logged it in as apple pie since I have never figured out the nutrition on it. Its not a pie with crust, it is just apples, cinnamon, and egg, flour, baking powerder and a bit of sugar you throw it all in a pie pan and it bakes up nice and crisp and yummy. She had 2 pieces, and so did I.
DELISH!

P90X Round 2 Classic Day 64 (was supposed to be stretch)
OMY - Extended traingle

I decided to do the arm movements from Kenpo since I love them. I wanted to do more then stretch today, since I already had a day off on Tuesday. My weight is sticking about 118-120 now, I am hoping that is muscle being created and NOT fat. Stats are tomorrow so we will be hoping for another 22% day or less.


Smoothie same as yesterday, banana, blueberry, peanut butter so good!

Workout time = 30 min
Mood - Terrific!
Wt - 120
Cals burned = 136

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

30 Each:
Blocks front
Blocks corner
Inward Blocks
Downward Blocks

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Star Blocks 16
High block low punch 2x25
Knee back kick 2x30
Back knuckle ball kick/back kick 2x10
Hook upper cut low side kick 2x10
Elbow series 30
Vertical punches 100
Walking combo 30

Getting the Rockstar Body.........

Wednesday, January 27, 2010

P90X Round 2 Classic Day 63


27 Days to go....... Round 2 P90X will be done!

Yesterday I took as my off day, for 2 reasons.
1. I had taught class the night before (cardio mix)
2. I'm still hurting on my left groin from kicks.

Today I RAWKED! This is one of my favorites, of course Plyo is number 1. Here is my workout today, and I feel awsomely POWERFUL!

Post workout smoothie:

1 scoop vanilla whey
1/2 banana
1/2 c blue berries
1 tsp peanut butter w/flax

Yum!!!


P90X Round 2 Classic Day 63

Workout - P90X Kenpo
Mood - Good Morning T.!
Wt - 118
Time of workout = I did 45 minutes
Cals burned = ?

25 of each move unless specified 1 set per leg.

Jab twists
Jab upper cuts
Jab, cross hooks, uppercut

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Step drag punch, punch
Jab, cross, switch
Hook, uppercut, switch
Knee kicks - 20 slow - 10 doubles fast
Ball kicks - 30 single doubles
Side kicks - 30

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Back kicks - 25
3 direction kicks - 24
Sword hammer - 15
Claw punch - 25

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

30 Each:
Blocks front
Blocks corner
Inward Blocks
Downward Blocks

Jogs, jump rope, jumping jacks (25), jump X jacks (10)

Star Blocks 16
High block low punch 2x25
Knee back kick 2x30
Back knuckle ball kick/back kick 2x10
Hook upper cut low side kick 2x10
Elbow series 30
Vertical punches 100
Walking combo 30

Getting the Rockstar Body.......

Tuesday, January 26, 2010

Tuesday Motivational Blog


" They'll tell you, 'Quit now, you'll never make it.' If you disregard that advice, you'll be halfway there."
David Zucker


" Don't be afraid to fail. Get out there and experiment and learn and fail and get a rate based on the experiences you have. Go for it and when you go for it you'll learn what you're capable of, what the potential is, where the opportunities are, but you can't be afraid to fail because that's when you learn."
Michael Dell


" Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."
William Ellery Channing


" Perseverance means staying in the fight and refusing to give up. It empowers you, so you should stop feeling like a victim of circumstances. It builds your confidence that becomes a tool you automatically use. Someone said the nose of the bulldog is slanted backwards, so he can keep breathing without letting go."


" However heavy the odds against you or however difficult the circumstances, you should never accept defeat but continue working until you achieve what you seek to attain in life."
Author Unknown


" If and how it is possible in our minds, then is when it is indeed possible in reality."


" Failure is NOT an option. Remind yourself of this daily in everything that you do."
Author Unknown


" The past is gone so it cannot be undone; all we can do is learn from it to help for a better future which is yet to come. A New Year is another new beginning and new directions to follow where you are destined to be."
Copyright © 2009 Marita Manalo Domingo


" The best moment in life is when you start believing in yourself."


" You should not wait; the time will never be 'just right'. Start where you are, work with whatever is at your command, and better tools will be found as you go along."
Ybonette Gonzales


" Open every door of opportunity, and if it appears to be locked, kick it down."
Written in 2010 by Heather Stewart


" Enjoy where you are, on the way to where you're going."
Joyce Meyer


" It is not just about the PACE. It is the FOCUS in the right DIRECTION. Remember, the snail made it to Noah’s Ark in good time."
Basil O. Ibebunjo


" Yesterday is history, tomorrow is a mystery but today is a great opportunity."


" There are two ways to face the future. One way is with apprehension; the other is with anticipation."
Jim Rohn


" To be a champ you have to believe in yourself when no one else will."
Sugar Ray Robinson


" The way to get started is to quit talking and begin doing."
Walt Disney


If you REALLY want to.......
Last nights class:
Cardio Mix 20 minutes
W/
Chest press
Chest flys
Skull crushers
Wall pushups
Todays workout:
Pilates 100
Rest day, but I may finish Back and Legs tonight.....

Monday, January 25, 2010

7 miles down, 19.5 to go


This weekend I had a Rockstar workout weekend, now if only I could say the same about the Cookie monster! *sigh*

Saturday I was productive and thought I would start my marathon training start point. You may remember my goal was to run till I can't run anymore and then start working from there. I am training on an elliptical because it is easier on my knees instead of the treadmill. When the weather breaks I will move my training outdoors.

I ended up with a steady 12 minute mile on the elliptical for 7 miles. I did not feel tired or sore at all and I was still keeping a 1 minute calorie burn or close to it. The machine only does an hour so I cant tell you the calculations, but I did the 7 miles and then finished with 45 minutes of yoga.

Figuring I would be very sore on Sunday, surprise not too bad. Considering my workout was back and legs I was a bit concerned for 2 reasons.

1. Its been quite a while since I ran that kind of distance/amount of cardio in one session. (1 hr 15 mins straight)

2. Holding poses in yoga (45 mins) also put lots of pressure on my legs, and would I have enough recovery time for my back and leg workout the next day

What I was going to do was another cardio session on Sunday morning and then my workout, but figured I would not push it and would do the cardio later in the day. That did not happen, as domestic duties got in the way, plus cooking, filming and writing.

So I am grateful today I am teaching cardio mix and will get my cardio in and have extra time for recovery. I now know that when I do get to hit the pavement I believe I will be able to start with and easy 10 to 15 mile but will start to struggle I believe around the 20 mile marker. My pace will be at about 13 mile minute by my calculations.

I have NOT committed to any run at this point, but should I decide to do one it will be in the fall or next spring.

1/23 Double workout back to back!
Time of workout = 2 hrs
7 miles cardio - 12 min mile
Cals burned = 700+
45 minutes yoga


1/24
P90X Legs & Back Day 62


Time of workout = 40 mins
Wt - 118
Cals burned = ?

10 wide pullups
30 step back lunges 5lb db
24 alt side lunges
12 close grip over hand pull ups - asst
1 min single leg wall squats
20 single leg dead lift squats each leg w/5lb db
7 switch grip pullups
30 3-way lunge
20 sneaky lunges - walking lunges on tip toes
15 reverse chin ups
2x30 sec chair salutation
20 toe roll ISO lunges each leg
15 wide front pullups - asst
45 sec Groucho walk - wide squat walk
15 slow, 10 fast calve raises - heals in
15 slow, 10 fast calve raises - reg
15 slow, 10 fast calve raises - heals out
10 over hand pullups
30 80-20 Siebers speed squats - 1 leg down, 1 tip toe
7 switch grip pullups asst

1/25
Cardio Mix tonight
- I will teach


Getting the Rockstar Body........

Friday, January 22, 2010

30 Days Left Round 2 P90X


I have 30 days left on Round 2 Classic P90X!

Since I was off work yesterday I got in a double workout. I finished Plyo in the morning for 30 mins, then did Shoulders and arms 30 mins in the evening. Did all moves with 10lbs except the laterals, still leary of my injury.

I feel great and my stats are not that bad, so I am pleased.

My post smoothie:

1/3 banana
1 scoop vanilla whey
1/4 c non fat vanilla yogurt
1/4 c 2% milk


P90X Round 2 Classic Day 60 (part 2)

Workout = P90X Shoulders & Arms
Mood - Woo woo
Wt - 118
Time of workout = 40 min
Cals burned = ?

Stats:
BF% 22.0
BMI 20.4


20 Alt shoulder press - 10lb
15 In and out bic curls- 10lb
20 Two arm tricep kickbacks - 10lb

20 Alt shoulder press - 10lb
20 In and out bic curls- 10lb
15 Two arm tricep kickbacks - 10lb

12 Deep swimmers press - 10lb
20 One arm supination oncentration curls - 10lb
20 Chair dips (straight leg)

10 Deep swimmers press - 10lb
24 One arm supination oncentration curls - 10lb
25 Chair dips (straight leg)

12 Upright rows - 10lbs
16 Straight arm curls - 10lbs
12 Flip grip twist kickbacks - 10lbs

12 Seated shoulder flys - 10lbs
15 Crouching cohen curls -10lbs
12 Laying down tricep extensions -10lbs

12 Straight arm shoulder flys - 7lb
12 Congdon curls - 10lbs
10 side-tri-rise - 10lb

Getting the Rockstar Body..........

Wednesday, January 20, 2010

PLYO Day 59


Today's workout P90X Round 2 Day 59

Workout - Plyometrics
Mood - Awww
Wt = 118
Time of workout = 40 mins
Cals burned = ?

30 seconds to 1 min each move.

Walking lunges
Jump squats
Air Heismans
Swing kicks
Turn squats
2 tire heismans
Circle runs
Squat reach jump
Squat switch pick ups
Jump knee tucks
Mary Katherns
Leap frog squats
Twist combo
Skis - right, center, left, center
All around jumps
Rocks star hops
Gap Jumps
Squat Jumps
Military Marches

Getting the Rockstar Body........

Here is the story on the Biggest Loser Maria last night

Tuesday, January 19, 2010

Tom Venuto = Rockstar Body


The 6 Points of Energy Expenditure by Tom Venuto

I found this article by Tom and wanted to share it. I feel it covers many questions people have about how to get the most out of your body and training.

What really counts on this is look how many calories weight training burns compared to cardio. I usually burn 1-1.5 calories per minute during my cardio sessions and not quite 2 on an HIT session.

Enjoy.......I did

Here’s some good news: There are a total of six ways to increase your energy expenditure each day. Even better, you can influence every one of them, sometimes in a big way. The key to increasing your metabolism and burning more calories is to break down your total daily energy expenditure into each of its individual parts, and then rev up each area to the highest degree possible.

1. Resting Metabolic Rate (RMR)
Resting metabolic rate, or RMR, is the amount of energy you use just for essential body functions. Your RMR is the largest component of your daily energy expenditure, representing 60 to 75 percent of the total calories you burn every day. Increasing the number of calories you burn at rest will have a huge impact on your body-fat level over time.

The long-term effect of cardio on RMR is still being researched, but there are two things we know for sure: First, you can temporarily elevate your RMR with intense cardio, as well as strength training. Second, your RMR is directly related to the amount of muscle you have. If you lose muscle from extreme dieting, then your RMR will decrease. If you gain muscle from supportive nutrition and weight training, then your RMR will increase, making it easier to maintain your ideal weight.

2. Weight Training
Many people avoid weight training because they believe it has nothing to do with fat loss. It does. Many women avoid weight training because they think it will make them bulky. It doesn’t. Weight training has the potential to burn as many calories as cardio while simultaneously revving up two other points of energy expenditure: RMR (through increased lean body mass) and postworkout metabolic rate.

Weight training is not simply for building muscle and getting stronger; you also create a hormonal environment that tells your body to hold on to lean tissue while you burn off fat.

Effective weight training can burn seven to nine calories per minute and more, even when you count the rest intervals. If your primary goal is fat loss and your time is limited, then full-body workouts with supersets (two exercises performed consecutively without rest in between) will always be one of your best choices to stimulate metabolism and fat-burning hormones.

When you focus on total calories burned and recognize the impact of weight training on lean muscle, you’ll realize that weight training may be the most important but underappreciated and neglected type of exercise for burning body fat.

3. Cardio Training
Cardio training is another excellent way to burn calories and reduce body fat. As long as your food intake stays the same, there will be a direct relationship between the volume of cardio you do and the amount of fat you lose.

The number of calories you burn during cardio varies based on intensity, duration and frequency. As noted, what type of cardio exercise you choose to do depends on your fitness level and personal preference: You can work continually at a steady pace for a long period, or in intermittent bouts at a higher intensity separated by bouts of rest or lower-intensity work.

When you’re first starting out, begin with low- to moderate-intensity training and build up your duration gradually until you reach these optimal time frames. If the best you can manage is 10 minutes on your first workout, that’s great. Gradually increase your duration as your fitness level increases.

Exercise physiologists and weight-loss experts have deduced that there’s a minimum threshold of cardio necessary for optimizing your rate of fat loss. That amount is usually three days per week at 30 minutes with sufficient intensity to burn at least 300 calories a session.

Steady cardio sessions of approximately 45 minutes at moderate intensities or 20- to 30-minute sessions at high intensities can burn very significant amounts of energy. If the intensity is high enough, some calories are burned after the workout, as well as from increased postexercise metabolism. But in most cases, the majority of the calories are burned during the exercise session itself.

4. Excess postexercise oxygen consumption (EPOC)
After intense or prolonged exercise, your metabolism stays elevated for up to 12 to 24 hours, and in extreme cases, for up to 48 hours. Exercise physiologists call this “excess postexercise oxygen consumption” (EPOC). Some trainers call it “the afterburn effect.”

The number of extra calories burned from EPOC is related to intensity and duration, but intensity is the critical factor. Increases in duration produce a linear increase in EPOC, while increases in intensity produce an exponential increase in EPOC. The downside is that EPOC only kicks in after very intense exercise such as high-intensity interval training (HIIT). [For more on this strategy, see “HIIT It!” in the December 2008 archives.]

If you can’t tolerate intense exercise right now — either physically or psychologically — then don’t do it until you feel ready. Low- and moderate-intensity exercise is by no means ineffective, it simply takes more time or volume to burn the same amount of fat. As you continue exercising, you’ll find that your tolerance for brief stints of more intense exercise will increase. Begin building brief periods of jogging into your walking routine, or brief periods of sprinting into your jogging routine, and you’ll find that you get better results in less time, and also feel your energy levels, strength and endurance increasing.

Just do what you can and continue to challenge yourself a little more each week. But remember, your first priority has to be building your health and vitality, which will naturally make all kinds of exercise easier and more effective. Your desired outcome is to be lean and healthy, not one or the other.

5. Thermic Effect of Food (TEF)
Every time you eat a meal, your metabolic rate increases due to the energy expenditure required by digestion. This is known as the thermic effect of food (TEF), and it accounts for about 10 percent of your energy expenditure.

One way you can increase TEF is by eating more highly thermic foods. Protein has a thermic effect of 30 percent. This means that if you eat a lean-protein food that has 100 calories, 30 of those calories are used to digest and process the food. Carbohydrates have a thermic effect of 10 to 15 percent, while dietary fat has the lowest thermic effect of only 3 percent (remember, though: healthy fats and carbs are still essential to proper nutrition).

This may be why a high-protein diet can produce a slightly greater weight loss than the same amount of calories at a lower intake of protein. Protein is also an appetite suppressant, and when you’re in a calorie deficit, eating enough protein helps spare your muscles. Research has shown that substituting just one daily serving of lean protein for one serving of refined carbs can make a difference in body composition.

6. Non-Exercise Activity Thermogenesis (NEAT)
As the name implies, Non-Exercise Activity Thermogenesis, or NEAT, is all the physical activity you do throughout the day outside of formal exercise or sports. This includes standing, pacing, walking, shopping, gardening, housework, and even things like talking, chewing, changing posture and fidgeting.

For most people, NEAT accounts for about 30 percent of physical-activity calories spent daily (the rest is RMR and exercise), but NEAT can run as low as 15 percent in sedentary individuals and as high as 50 percent in highly active individuals. If you manipulate your NEAT in minor ways throughout the day, the results can add up in a big way over the long term.

Take the stairs instead of the elevator, do yard work, and run more errands on foot. In other words, do your best to spend less time in a chair and more time walking. You may want to invest in a pedometer, which will tally up your steps every day. A 2006 study published in the American Journal of Health Promotion found that in previously sedentary overweight adults, subjects who met a 10,000-steps-per-day goal saw large improvements in body composition.

Tom Venuto is an internationally recognized fat-loss expert, nutrition researcher and natural bodybuilder.

S.W.E.R. To do better.........

S - Spending - track it all = $0
W -Workout - how many minutes of fitness = 25
E - Eats - every thing you ate that day = circle right choices post number = 7
R - Relationship - did you lift someone up, kiss or hug a loved one? = yes


Last night Zumba class went great we only had 5 because of the holiday and 3 others we sick. I'm going to add some new moves to this class next time and we finished class with a core workout.

25 minutes Zumba
Core:
25 reg slow bent knee crunches
25 bicycles foward/25 backwards
25 bent knee obliques each side
15 supermans
15 swimmers
1 min plank
Downward dog w/calve stetch
Childs pose
Corpse pose

Here is my workout today, I had the same Green Monster smoothie as yesterday, blueberry bannana.

P90X Chest and Back Day 58 part 2

10 wide pushup
20 heavy pants 10lb db
12 decline pushups - did regular
25 lawnmowers 10lb db R
25 lawnmowers 10lb db L
4 diamond pushups - did regular
20 back flys 10lb db
10 dive bomber pushups

Getting the Rockstar Body........

Monday, January 18, 2010

Marathon Training Day 1, P90X Day 58



I started practicing for a marathon over the weekend, I just did not get in the full amount I wanted to on Sunday. I felt I may get in a second 5 mile run that afternoon but it did not happen, time just got away with errands.

My goal was to just run at a nice pace till I could not run anymore and see how far and what my time was. I figured I would get in about 2 hours without any problem, as long as the weather was cool. Instead it was ugly and I had to do my training indoors so I choose the eliptical since its easy on the knees.

Feel really good today, nothing sore. I am sure I could have did another good steady hour or more. I don't have anything set up, or signed up for per say its just one of my 2010 goals to do a full Marathon.

That workout did put me 1 day behind in my P90X program so I am on day 58 today not 59.

Here are my stats from my Sunday run on the eliptical:

1 st mile time = 12.00 mph level 1 resistance 1
2nd mile time = 11.00 level 4 resistance 15
3rd mile time = 10.00 level 4 resistance 20

Mile 4 & 5 = level 1 resitance 1 and I did not track my time on the last 2 miles.
Here is how I ended up:
11.00 average mile = 5 miles = 55.00 min
9800 steps

I have not done this long of steady cardio in a very long time, but I felt I could have gone longer. This was a very nice pace for me, and I added the inclines just to get a better average on what it would be like on the pavement.

Todays workout & snack:

Post workout smoothie batch (Makes 6 cups)
1 c spinach (cooked in microwave)
3 scoop vanilla whey
3 bananas
3 c coconut milk
1 c blueberries........DELISH!

P90X Round 2 Classic Day 58

Chest and Back
Wt - 118
Time of workout = 40 min

22 standard pushups 12 reg 10 modified
8 wide front pullups
12 military pushups
7 reverse grip chin ups
12 wide pushups
10 close grip overhand pullup
10 decline pushups
25 heavy pants 10lb db
8 diamond pushups
20 lawn mowers 10lb db R
20 lawn mowers 10lb db L
8 dive bomber pushups
20 back flys 10lb db
10 wide fly pullups
12 standard pushups
6 reverse grip chin ups
8 military pushups
10 close grip overhand pullups
10 wide pushup
20 heavy pants 10lb db
12 decline pushups
25 lawnmowers 10lb db R
25 lawnmowers 10lb db L
4 diamond pushups
20 back flys 10lb db
10 dive bomber pushups

Getting the Rockstar Body...........

Friday, January 15, 2010

P90X Round 2 Classic Day 56


Our weather is much nicer, so I hope to run this weekend. I am planning on the Marathon in 2010 so I need to get a 10k under my belt first. I will time this run and just go as far as I can to have a starting point. I can easily do a 5k in 9.11 min mile so lets see how that goes doubled.
Running like the wind........ready to rrrrrrrumble!
S.W.E.R. To do better.........
S - Spending - $6.97
W -Workout - minutes of fitness = 45
E - Eats - every thing you ate that day = circle right choices post number = 8
R - Relationship - did you lift someone up, kiss or hug a loved one? = yes (this can be online too, just letting others know you care or support)
P90X Round 2 Classic Day 56
Workout - P90X Kenpo
Mood - Good Morning
Wt - 118
Time of workout = 45 minutes
Cals burned = 407 (according to sparks)
25 of each move unless specified 1 set per leg.
Jab twists
Jab upper cuts
Jab, cross hooks, uppercut
Jogs, jump rope, jumping jacks (25), jump X jacks (10)
Step drag punch, punch
Jab, cross, switch
Hook, uppercut, switch
Knee kicks - 20 slow - 10 doubles fast
Ball kicks - 30 single doubles
Side kicks - 30
Jogs, jump rope, jumping jacks (25), jump X jacks (10) Back kicks - 25
3 direction kicks - 24
Sword hammer - 15
Claw punch - 25 Jogs, jump rope, jumping jacks (25), jump X jacks (10)
30 Each: Blocks front Blocks corner Inward Blocks Downward Blocks
Jogs, jump rope, jumping jacks (25), jump X jacks (10)
Star Blocks 16
High block low punch 2x25
Knee back kick 2x30
Back knuckle ball kick/back kick
2x10 Hook upper cut low side kick
2x10 Elbow series
30 Vertical punches 100
Walking combo 30
Getting the Rockstar Body.........

Thursday, January 14, 2010

How to get out of debt


I am a work in progress and I set the bar pretty high for myself. I have so much joy in my life I am very blessed but have my share of annoying times too. I try to continue growing, learning and striving to be like others that are where I want to be at.


Like this months Success magazine, I got really inspired to talk about money.


When you see a country like HATI you just have to remember how much we really have, how blessed we are. Just to have water and food, heat or a/c or a car and a house/roof over our heads. Poverty like that is heart retching, but it is there in the world to keep us aware that there is always someone that needs lifting up.


HOW TO GET OUT OF DEBT:

People cringe at managing money, but if you don't manage your money... YOUR money will manage YOU! That is not a good place to be at. Yesterday I talked about keeping a daily tab on where your money goes and check it at the end of the week, I am doing that and posting with my SWER. (see yesterdays blog) This awareness can help you make small changes that add up! Humm Starbucks..... Back to money.......and how to get out of debt.


This is the plan of attack that was recommended, AFTER you have 1,000.00 in a cash saving account.


1. Attack and pay off the smallest bills first - as each small bill gets paid its like loosing weight, you can see that you can do it and you become excited to loose more. Its liberating to not get that bill and it builds momentum. (I did this with my American express, just chipped away till it was gone and I feel GREAT about it)


2. Next work on the next smallest bill - same approach. Which no matter what others say about interest rates, its more about getting rid of each one, one by one and gaining control. (this was actually my car but you may have more then one credit card to work on, but just do the smallest first and try to get down to just 1 card) Just like getting control of your weight this is the same approach, baby steps.


3. Then after all small/cc or loans are paid (if that is smaller then car loan) work on your car loan. Which is usually smaller then your student loan or home loan (this is where I am starting my Trainer T. Foundation savings)


4. Once your car is paid off then work towards your additional 6 months of savings


5. Now work on your home loan - and the expert says that most people pay off thier home in about 8-12 years with this plan, now thats ENCOURAGING! This is all done in baby steps, just like loosing weight or diet. You just make 1 change and go from there...just START making a change because doing the same thing gets you the same results.


S - $13 (New sweater)

W - Legs & Back 40 minutes

E - pizza

R - With God did my prayer list and for HATI


Today was Kempo, I finished Legs & Back instead.


Post workout snack:

1/2 banana

1 c coconut milk

1 scoop choc whey


Todays Workout P90X Legs & Back Day 55 Cont.


Time of workout = 40 mins

Wt - 118

Cals burned = ?


10 wide pullups - asst

30 step back lunges 5lb db

24 alt side lunges

12 close grip over hand pull ups - asst

1 min single leg wall squats

20 single leg dead lift squats each leg w/5lb db

7 switch grip pullups

30 3-way lunge

20 sneaky lunges - walking lunges on tip toes

15 reverse chin ups - asst

2x30 sec chair salutation

20 toe roll ISO lunges each leg

15 wide front pullups - asst

45 sec Groucho walk - wide squat walk

15 slow, 10 fast calve raises - heals in

15 slow, 10 fast calve raises - reg

15 slow, 10 fast calve raises - heals out

10 over hand pullups

30 80-20 Siebers speed squats - 1 leg down, 1 tip toe

7 switch grip pullups asst


Getting the Rockstar Body.........

Wednesday, January 13, 2010

P90X Day 55 Legs & Back

P90X Day 55! Todays workout could have been so much better, I need to get up earlier to get myself more on the HOT TAMALE TRAIN! We do have sunshine here today that really helps keep me motivated I am sunshine/light kinda chic.

My knees feel better then ever, but this workout is many lunge and squat type moves. I should wrap my knees, but I am so bad about that, even though I have sleeves you slip on BUT I just don't do it. I use them every time for step class but not strength training. Silly T, would I tell a client that NOPE!

Why don't I do it?

I refuse to feel old and not able to do what I love and have done for over 25 years, again silly T. This ole dog is very hard headed thats for sure. This morning I set my thoughts on determination. Because if you have determination you will be dedicated. You need inspiration first, then the determination and with that you become dedicated and that in turn gets you results. I'm not sure Tony Horton inspires me, but feeling strong and sexy sure does!

Here is a thought, take this awareness test:

Write down on a small tablet, each day and record the totals. Do it for one week and see where you have the most areas that you may need to improve on. Don't look for bad things just look for AWARENESS of what could be improved on.

S.W.E.R. To do better.........
S - Spending - track it all = $ per day
W -Workout - how many minutes of fitness = 30
E - Eats - every thing you ate that day = circle right choices post number = 6
R - Relationship - did you lift someone up, kiss or hug a loved one? = yes (this can be online too, just letting others know you care or support)

When you get to the end of the week add your totals in each catagory and reflect on this new awareness....it may be just the wake up call for change that you need to make. Or the following week set a new goal to do even better. I know I was not tracking my money as well as I could have, it was like oh $3 here or there on a coffee or something I really did not need. Also I improved my relationships too, I was finding that negativity was creeping in. Little things nothing big but it all adds up and I want to program myself to be the best that I can be at loving and making others feel good.

So try this little S.W.E.R. test and if anyone does this AND gets some results of awareness let me know. I will post mine the next 5 days here YIKES!

Here is my workout & snack today:
My post workout smoothie
1/2 banana
1 c coconut milk
1 scoop choc whey

P90X Round 2 Day 55
Workout - Legs and Back
Mood - good
Wt = ?
Time of workout = 25 mins
Cals burned = ?

20 chair balance lunge - each leg
25 calve raise squats
5 reverse grip chin ups
25 super skaters - each leg w/leg balanced
90 sec wall squats

Here is what I did last time I did this workout:
15 Chair balance lunges - each leg
25 Calve raise squats w/5lb db
20 Reverse grip chin up
25 Skaters
90 sec Wall squats
20 Wide pull ups
30 Step back lunges w/5lb db
24 Alt side lunge w/5lb db
15 Close grip overhand pullup
1min Single leg wall squats
40 Dead lift squats
15 Switch grip pull ups 15

I could have done so much better, now I will try to get the rest in after work tonight. Getting the Rockstar Body.........

Tuesday, January 12, 2010

P90X Day 54


I really needed this after teaching circuit last night. I had a great workout day yesterday, and feel positive about finishing round 2 Classic P90X.


Circut class was:

Step up walking over step squats

Ball crunches (T did prone pikes)

Kettlebell swings 9lb body bar w/band chest and over head press

Jogging square or V steps your choice

Dead lifts DB 10lb

Wood chops with Med ball - 6lb

High marches


Everyone did great and we went around 2 times.


Todays workout: P90X Classic Round 2 Day 54

Workout - P90X Yoga

Mood - Relaxed Wt - 118

Time of workout - 45 minutes

Cals = 97


Moutain pose

Reverse Swan

Chateranga

Minata

Plank

Downward Dog

Runners Pose

Cresent Pose

Warrior 1 Warrior 2 Warrior 3

Triangle

Twisting Triangle

Chair

Twisting Chair


Post workout snack: 1 scoop whey

1 c coconut milk


36 more days to go! Getting the Rockstar Body.......

Thursday, January 7, 2010

The little voice in your head


Your belief potential is your greatest critic ...YOU. No voice has the greater power then your own, no eyes are as critical as YOURS. No voice is as important as the one in your head.


What does the voice in your head say?


If it is evil and critical, you must program yourself to STOP the negative talk or you will never reach the goals that you have set for yourself. Just like beating yourself up over things NO ONE else even notices about you...we are way too hard on ourselves. Its just the nature of us.


I'm not good enough because....


I'm too:


fat skinny tall short ugly........you fill in the blank or maybe you hear... I don't deserve I can't Who would love me How can someone like me I will never be JUST STOP IT!


In order to change, there are many steps that must take place and its hard. But the good news is you get results with change. How can you change the voice in your head to be good? Believe in yourself.


RE-PROGRAMMING! That's how it got the way it is, someone or something led you to the thoughts you have about yourself. It may or may not be their fault, they may have not realized what they said to you was changing you in a BAD way. Or maybe they were treated that way and the cycle continues. How can you re-program?


Just by doing, and saying things over and over again until the brain finally starts to believe what you are saying and pushes out the old programming. Your belief potential is the what changes you to replace your old thoughts with new ones.


Here are some ways that I have used: Praise God and ask for help Get around others that LIKE, and LOVE YOU Compliment others, this comes back to you Read things that inspire, not just once....over and over again until you have it programmed and you believe yourself (highlight things in books and magazines) When you do something good, praise yourself Pick one thing you like about yourself and focus on it...all day long Try something small that is new, then try something bigger.


When your voice pops up, say CANCEL CANCEL or STOP and move on with some positives, things that program you in a new way. Program..... I will read about others success I will visualize myself looking and being successful I will spend time with complementary people I am grateful to be ME, I am unique I can...... It may take time, but you can and WILL change your programming, change the voice in your head...and change your life too!


" The best moment in life is when you start believing in yourself." Written in 2010 by Ranjit Singh


" You should not wait; the time will never be 'just right'. Start where you are, work with whatever is at your command, and better tools will be found as you go along." Written in 2010 by Ybonette Gonzales


" Open every door of opportunity, and if it appears to be locked, kick it down." Written in 2010 by Heather Stewart


" Your real work is to decide what you want and then to focus on it. For it is through focusing on what you want that you will attract it. That is the process of creating." Esther Hicks


" We learn more about ourselves when we fail...so, don't be afraid of failing. Failure is a part of the long process of success. People who do not fail are those who do nothing." Robert T. Kiyosaki

Wednesday, January 6, 2010

Biggest Loser Last Chance Workout Details



As promised here is the details on the Biggest Losers Last Chance workout dvd. I really think this is a great workout, it goes by so fast you zip in a 30 minute workout without even knowing it. LOVE THAT!

I posted the Amazon link with reviews at the bottom, just so you can see what others thought. I got mine at Best Buy for $10, and its worth it.
I have not done this with just the music, I will try that next time. I still need to write out the cool down and then I will put it all together for anyone that wants to just do the moves without getting the dvd. I know we are in a recession and want to help.

Questions on the moves just let me know, and you can do these with 5-20lb dumb bells. You can use a light 3-5lb too, since most of the moves are done in a fast pace you want to keep your form.

DONT FORGET A MIRROR. You can get a cheapo full length mirror at Walmart for $6.98 and it will help you get the moves just right. Form is EVERYTHING, not the quanity so always remember that.

Biggest Loser Last Chance Workout dvd

Warm up 5 minutes:
High knees w/hands alt sides
Reach and pull
Shoulder roll front and back
Squat arms over head
Closed arm side twist
Knee kicks - R
Hip thrust
Hip thrust w/ arm throws overhead
Closed arm twist with toe twists
Knee kicks - L
Hip circles
Rear lunge R and L
Side lunge side to side swiftly

Workout - 25 minutes each move is 30 sec back and forth intervals from cardio to ST (I have a clock with a big second hand, that really helps if your doing this without the dvd)
I placed how many reps I actually did, along with the dumb bell weight I used. However they again....are all done in 30 second intervals so don't compare my numbers to yours unless you want the challenge.


45 - j jacks
20 - rows 10lb
40 - criss cross jack
20 - wide row 10lb
40 - back and forth j jacks
20 rear flys 5lb
30 sec jog 15 push up - 10 reg 5 girl
30 sec jog
8 staggered pushups
30 sec butt kicks
12 up and down planks
30 sec toe tap side kicks R
20 alt lunges 5lb
30 sec toe tap side kicks L
20 alt side squats 5lb
30 sec alt front kicks
20 dead lifts 10lb
30 sec twist punch 15 bicep curl w/leg bent up R
30 sec hooks
15 hammer curls w/leg bent up L 10lb
30 upper cut punch
60 alt bicep curls fast 5lb
30 sec jump rope
20 tricep kick backs 10lb
30 sec criss cross jump rope
20 tricep extension over head
30 sec 1 leg jump rope
20 single tricep alt 10lb
30 sec moutain climbers

Amazon link with reviews: www.amazon.com/Biggest-Loser-Workout-Last-Chance/dp/B002OMIKLI/ref=sr_1_1?ie=UTF8&s=dvd&qid=1262797661&sr=1-1


My smoothie batch today:
1 scoop choc whey (I added an extra 3 full scoops=1 blender)
1 c cold coffee
1 c skim
1 c cherries
2 bananas

Getting the Rockstar Body......

Tuesday, January 5, 2010

The Spark!

Just wondering if anyone has the SPARK book and if you have read it yet?

www.sparkpeople.com

I just got mine last night and can't wait to get into it! I had an email sent to me to save 30% at Barnes and Noble and I went right over to get it....I was so excited. Even the cashier said, "Oh I have heard about this book, its supposed to be very good" WOW!

What I could see from breezing through it that there are some diet plans as well as the fitness pictures of Coach Nicole. I like that it seems to be divided into great categories that include keys to real change. Not just what to eat and do, but the emotional aspect that most of us suffer with. Our body image and all the other things that roll around in our heads to sabotage our efforts to a healthy lifestyle.

Many of us on Sparks have a story, most of you know mine is a skinny fat girl story. But with Sparks and thanks to Spark Guy and the staff at sparks we have the tools we need to succeed for LIFE. Did you read that? Tools to learn for success for LIFE and FREE, that's just incredible.

How could you not want to support a man that created a FREE site like this?

I have been on, and am on, many other fitness sites, Beach Body, Body Builders and Exercise TV but none of these are a full package. They come close but they don't offer the team spirit that Sparks does, or the knowledge and support tools like the food tracker and videos. I know there are other food trackers that some people use, but if you customize your food here on sparks and save it as your favorites it just doesn't get any easier REALLY!

So if you have the book, or have read the book, please let me know you thoughts about it. If you don't have the book I suggest getting it, if its half as terrific as this site is...... it will be money well spent!

Monday, January 4, 2010

Beach Body Crunches 10 moves 10 reps

I just thought I would share this workout for anyone looking to have 6-pack abs in 2010!

Do each move 10 times for 10 reps = 100
I do 3 sets of these, its a great killer workout that way! I mean why mess around.....

Getting the Rockstar Body........