ME Great LEGS?

(These are NOT my legs but they look just like this, REALLY)

There I was standing in line last night in shorts, and this woman is staring a hole right through my legs. She is smiling we are making small conversation and she's still staring at my legs. I'm looking at her eyes, and she's still glancing at my legs. I'm thinking whats up????

I have no idea why people are always staring at my legs until one day my friend said........

You have grrrrrrreat legs!

Really I thought, I have knobby knees, a scar from my motorcycle accident and my thin ankles. Then I thought OK, so they are long, did get me modeling gigs back in the day, maybe they are great?

I can walk
I can run
They never hurt
They tan pretty good
I can wear tall boots
I can wear short boots
I can wear really high heals

Hum, I guess its true they are pretty great. I mean its not like my tiny chest, where I could get implants or any other body part you can just go out and buy. You just can't really buy a great pair of legs, and that makes me feel really good.

Need a 30 day workout to blast the fat?
www.exercisetv.tv/workout-plans

Its FREE and its good, I just love this site.

Workout today = NONE, zip, notta
.....plumbing has taken over T's life and its not fun and its very smelly! Thank goodness Max the plumber is coming today and so is UE to find out why the house has power surges, its like a really smelly rock concert at the Barbie house right now!

Keeping my eating plan in check, and got in a short walk after tanning at lunch. Maybe tonight I will get in some sort of workout, if the storms hold off and I have electric and plumbing!

NO EXCUSE, I MAKE IT HAPPEN

An Over Weight Minded Person Will NEVER Be Thin!

Sometimes I have to ask myself why I am NOT already at my goal. Maybe I just need some serious mind control!

I keep thinking about all the steps I take to get there, and yet I must be happy where I am at or I would be there right?

If I wasn't already happy with myself:

I would work harder

I would do more

I could improve

Or maybe it has to do with permanently altering my thoughts. (YES, you become what you think about.)

As I said before, if you did not get the May issue Success Magazine go and get it because not only is Jillian Michael on the front cover, and interviewed but it also has 3 more fitness experts and comes with a FREE dvd that is very motivating.

So one of the experts said that "an over weight minded person will NEVER be thin."

Because they don't believe they can, therefore they do things that "over weight" people do, instead of what thin or in shape people do. And if they do loose the weight they will gain it back and sometimes even more.

He says its that you see yourself as that over weight person, so you take the actions to be that over weight person. Hum.....Subconsciously your thinking about it in your mind, so that's what your mind is getting fed.

"First you must change your mindset to penetrate and alter your mind to get lasting change." Do I believe this, YES!

I am living proof, I just have to change my "perception and mind" that I can have the body of a figure competitor again if I so choose to want to do that.

Am I there right now in my life? NO

Why? Because I am comfy where I am, and until I make that change in my mind, no way or no how will I get there as the famous words state "what the mind can conceive, the mind CAN achieve."

The mind is very powerful. I'm not in a slump so to speak, just not all geared up to make this happen. Wonder if I can get one of these machines to put on my head and zap me back to where I need to be lol.........just sayin!

Off to run at lunch, today since my tan is looking pretty good.

Had a major plumbing pipe stack problem this morning so I did not get in my power yoga. Trust me I was GLAD to leave for work this morning, gross!

This mornings workout = Zero, zilch, nota!

NO EXCUSES, I MAKE IT HAPPEN

Biggest Loser NOT O'Neal

Bye, bye Unc O'Neal! Miss ya already, you have overcome so many obsticals I know your going to be just fine without Sunshine.

Here is my take on the show last night.
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m4d28-Biggest-Loser-Not-ONeal


Can you believe the motivation that Koli gave CJ to finish that 5K?

Seems like its always Sam being the good guy but I like the fact that he did NOT want to leave her behind and went back to get her. We all start somewhere and how impressive that she since has lost 10lbs!

Just goes to show you what someone that believes in YOU can do for your life huh?
All those people cheering him when he got home and getting on his motorcycle too, I was super-duper proud of him!

Todays workout:
30 Day Shred level 2
JM 30 Day Shred Level 2
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Workout = Shred 2
Mood - Bring it!
Time of workout = 25 min
Cals burned = 156

Warm up:
Arm cross overs
Over arm windmills
Jumping jacks
High knees
Neck circles
Jumping jacks

Workout:
Walkout pushups - 3
Squat rows 15lb
Walkout pushups - 3
Squat rows 15lb
High knees
Squat thrusts - 15
High knees
Squat thursts - 15

Single straight leg lift crunches
Static lunge w/med row - 10lb
Pendelum lunge w/hammer curls - 10lb
Static lunge w/med row - 10lb
Pendelum lunge w/hammer curls - 10lb

Oblique twist jumps
Skaters
Straight leg w/hold db overhead - 10lb
Reverse crunch

Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Double jump rope
Plank twists

Cool down:
Straight leg stretch
Quad stretch

I just got my new Muscle milk powder (its the pb chocolate yum) am adding that in the morning with 1 tsp of olive oil, 1 cup soy, before my workouts so far feeling good. Lunchtime will be tan or walking depending on the weather.

Also I made a great salad (sorry I did not take a picture I was too hungry and just ate this right up lol) with left overs last night here is what I had:
(Lean cooked ground beef crumbled with onions from the day before I browned them together)

Spinach Ground Beef Salad:

1 cup Spinach big leaf
1/2 cup beef onion combo - heated in micro
1 tsp olive oil
1/2 cup corn - heated in micro
1 oz low fat cheddar cheese fine shredded
1 tbs Hendrickson salad dressing
Sprinkled with course pepper

D-Lish!

Sometimes you can get really creative with leftovers you just have to put things together that you like.

NO EXCUESES, I MAKE IT HAPPEN!

Diet and Fitness are so SIMPLE!

Diet and fitness are so simple, then why is it so hard?

Because all the OTHER things get in the way! That makes it simple...but not easy, because if it were easy there would be no need to have trainers and everyone would have it right?

JM says, use a HOT and COLD system. When something works for you, your getting hotter when its not, your getting colder. As in when you were little and would play hide and seek. When someone was getting close to you they would say your getting hotter.....when you are farther away they say your getting colder.

Find things that you can deal with = HOTTER = lifestyle change.

Her example was, like coffee? thats a hotter, don't like tea, that's a colder. Once you find out all these things that are your basics you can begin to start to change them to become healthier for you. As in if its coffee with cream, start cutting back on the cream.

Every step of change counts, and even though its a simple process its still hard.

Why? As she put it "SIMPLE, workout, eat clean = game over."

But then life happens, the kids need you, you work late or you forget to pack your meals. Its not just calories in and calories out, its more like a puzzle or a maze called LIFE or lifestyle.

I got to thinking about this, since it kinda made sense to me to make a list of what gets in my way keeping me colder, then how to eliminate it to keep T. = HOTTER!

1. Eating the same meals = boring = binging
HOTTER = find new recipes that fall in the same macros

2. Motivation to push harder = music
HOTTER = load new music 1 time a week

3. Finding variety in my lifting = too routine = don't push hard enough
HOTTER = incorporate drop downs, ladders or pyramids

4. Avoiding burn out = motivational meltdown
HOTTER = reach out to achievers, changing up workouts

Now what?
Put these new ideas in place = Game over.

Yesterdays workouts:
30 day Shred = 25 min
Taught Circuit class = 30 min
Cals burned total = 312

Circuit class: I taught switch over with 10 minutes on 1 circuit then 10 minutes on the other circuit. Everyone had so much fun, I don't think they even realized how hard they were panting and working out. You gotta love that right?

Circuit one - vary set with 2 times wide tire plyo jumps for the cardio, reps were 15-20 each.

6lb weight ball wood chops
9lb body bar twists
15lb kettle bell swings
5lb tricep kick backs
4lb med ball crunches

6lb weighted ball squat swing to over head press
9lb body bar front alt lunges
15lb kettle bell plea squats
5lb calve raises w/bicep curls
4lb med ball reverse curls pikes

1 minute jumping jacks
25 pushups
30 sec plank hold


JM 30 Day Shred Level 3 (3-2-1 Strength, cardio and abs)

20 Min workout - 30 Day Shred level 3
Cals burned = 125
Time of workouts = 25 mins

Warm up:
Arm crosses
Backward windmills
Double jump rope
High kick to touches
Butt kicks
Knee circles

Workout:
Walking planks
Superman's
Plank
Walking planks
Superman's

Plank
Mountain climbers
Sumo squats
Plank pose
Mountain climbers
Sumo squats

Abs
Pike crunch
Scissor crunches

DB Cleans – 5lb R
Jumping lunges
DB Cleans – 5lb L
Jumping lunges

Shadow box – 3lb db
Butt kicks – 3lb db
Shadow box – 3lb db
Jumping jacks – 3lb db

Sit ups – straight leg

Travel pushups
Plank w/leg raise rows – 5lb db
Traveling pushups
Plank w/leg raise rows – 5lb db

Jump squats
Rockstar jumps
Jump squats
Rockstar jumps

Side rise plank

Cool down:
Seated split stretch
Shoulder
Standing hamstring

Ps: here is my take on some desk stretches if you work at a desk all day
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m4d27-BEST-Desk-stretches


Please check out Rachel's recipes today on her blog, OMG she RAWKS!
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3165751

I am ADDICTED to her eggs-n-oats and they keep me full for 4 hours, no kidding! I can't wait to try this meatloaf, or the sweet potato. She makes easy and fast just how I like it.

Stop by and visit her page she is full of great information and tips, tell her T. sent ya.

NO EXCUSES...I MAKE IT HAPPEN!

Do I Need A Do-Over?

Alright this past weekend my workouts were not happening. BLAH, ick, whah, whah weekend!

With the rain, tornado, water rushing in the basement, sunburn and the bathroom re-model it was a blah NON weekend. I had every intention on doing a NEW video, but that went out the wayside.

Wish I had a better report but I don't. (I think I need a do-over weekend.)

Today I'm back in the saddle, and ready to M-O-T-I-V-A-T-E myself to a fabulous week.

Here is my workout, I upped my crossovers to 15lb db and will be teaching class tonight circuit. What I like about level 3 is all the planks and plyo those are 2 of my favorites that get great results!

JM 30 Day Shred Level 3 (3-2-1 Strength, cardio and abs)
20 Min workout - 30 Day Shred level 3
Cals burned = 150
Time of workouts = 25 mins

Warm up:
Arm crosses
Backward windmills
Double jump rope
High kick to touches
Butt kicks
Knee circles

Workout:
Walking planks
Superman's
Plank
Walking planks
Superman's

Plank
Mountain climbers
Sumo squats
Plank pose
Mountain climbers
Sumo squats

Abs
Pike crunch
Scissor crunches

DB Cleans – 15lb R
Jumping lunges
DB Cleans – 15lb L
Jumping lunges

Shadow box – 5lb db
Butt kicks – 3lb db
Shadow box – 3lb db
Jumping jacks – 3lb db

Sit ups – straight leg

Travel pushups
Plank w/leg raise rows – 5lb db
Traveling pushups
Plank w/leg raise rows – 5lb db

Jump squats
Rockstar jumps
Jump squats
Rockstar jumps

Side rise plank

Cool down:
Seated split stretch
Shoulder
Standing hamstring

I tried this recipe last night, put it in the fridge then I added it on top of fat free vanilla yogurt for my breakfast this morning and LOVE it!
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m4d25-Healthy-Apple-Crisp

Its kinda like having oatmeal with a yummy twist.

NO EXCUSES .... I HAVE TO MAKE IT HAPPEN!

Sugar Struggles

Where can I get one of these???

Alright so yesterday I had a very expensive day with the car. I had to have some kind of u-join arm thingys replaced on the car, its what keeps the wheels in line or your car would wobble down the road. My MINI has 115,000 miles on it now, so they said they just wore out.

Because of this, it would not pass inspection.....sigh.

Since the car was in the shop for this and I needed an oil change and filter, I bit the bullet and got it all done at once. I mean really....I have vacation next month and felt pretty good about being frugal with my savings this THIS!

Hello money tree where are you? If someone knows let me in on it please!

The total bill was $711.00 smackers!

Not that the cute car is not worth it, I have had it for 6 years so there is some maintenance right? But sheesh.....I just had tires last month for $600.00! Yup, they only make a few tires to fit this MINI car.....so they kinda sock it to you.

Next the doctor is going to do surgery on my ear AGAIN.

The first surgery 6 months ago, and the tube put in my ear did not work. So now we are going more evasive. Not out patient clinic, going to the BIG hospital which I am scared of surgery anyways...YIKES. I just have to get rid of this constant 24/7 loud ringing in my ear, its making my workouts tough, my whole energy level and balance is OFF!

I'm just thinking, if I plant some money in the new garden you think it might grow? Cause now I have to pay for surgery in June.

Sorry I have been behind on posting my stats, mostly because they have not really changed for the better so whats to be exceited about right? Ump........

Alright I did my Friday stats today and they are:
Wt = 121
BF% 23.8
BMI 20.8

It's been very tough to break that 22% barrier. I have still been going back to my "set back" numbers which is so frustrating. I have to put the effort into the diet or its not going to work. Right now its a higher good fat, higher protein and lower carbs.

I'm still struggling with sugar!

I just need to get back to these treats instead:
Chocolate soy
Sugar free Jello
Dark chocolate 60% or higher
Non fat yogurt

I'm going to come up with a new plan of action, I am missing my spunk lately with this whole ear thingy.

There are 2 plans, one is ChaLEAN and the other is a Push-Pull workout. I must say yesterday I felt pretty darn good getting in my pullups again and working with my heavier weights again.

Any thoughts?

This month needs to finish out strong....
NO EXCUSES I MAKE IT HAPPEN

Biggest Loser NOT Victoria

Poor O'Neal was hurt last night and I was so worried for him!

When he fell I was hoping he would get back up but did not, and Sunshine was frantic as I would be too if that was my dad wouldn't you?

I can't believe that Victoria had only a 1lb loss and could not believe how Koli gigged her so bad!

Good for her for using that as fuel to her fire, I may have just decked him for that comment..........any thoughts?

www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m4d21-Biggest-Loser-ONeal-gets-injured-leaves-in-ambulance


Did anyone know that Sun chips bags are bio-degradable? I had no idea, and what about next week do you think we will see Shay?

I'm still looking for Ashley to have more success or have her or Sunshine win. No workout today, I am taking the day off and tanning!

Body Weight Circuit Training

Gotta love mountain climbers! They work....just like the basic body weight training.

You don't need a bunch of fancy stuff to get in shape, just your body will do. Check out some of the moves I did in a 30 minute workout that BLASTED the fat!

Last night I taught 30 min body weight circuit - 1 min intervals
Cardio, body weight, abs

10 walking pushups
J jacks
Modified pushups
Basic crunches
J rope
Mountain climbers
Bicycle oblique crunches
Kick butts
Plank - plank leg lifts
Reverse crunches cross leg
J jacks - J rope
Hydrants - glute press leg lifts
Combo reverse crunches
J rope
Bridges - bridge w/leg flexed
Bent leg side obliques

NO EXCUSES I MAKE IT HAPPEN!

Do I Have Bragging Rights?

(this is NOT me, it is an Istock photo I cropped)

I'm thrilled! I met a goal, I am doing the HAPPY dance!

On Sunday I decided to conquer that manual step machine and boy was it haaaaaaaard!

So far I have only lasted 10 minutes on this puppy, so on Sunday I decide to have some carbs before my workout, shorten my HIIT on the elliptical and go for it!

Here is what I did:
Ate 1 cup honey nut cheerios with 1/2 cup almond milk. Waited 20 minutes went to the gym and got on the elliptical. 15 minutes total, level 12 resistance 4 for 8 minutes then on level 15 resistance 4 for 7 minutes alternating sprints.

Getting warmed up.........

Then.......I walked over to the "BAD BOY" manual stair climber knowing I had not exerted all my energy to be able to do this full workout. 20 minutes is the MAX on this machine, cause I guess anymore and you would be D-E-A-D! (or I would be, as I said before that's WHY ITS IN THE BACK OF THE CARDIO)

I decided I would get bored from this struggle, even with great music (its that hard) so after 10 minutes I started mixing it up. Yeah I know, I can look a bit odd doing what I do on machines, but I don't really care what others think this is MY WORKOUT!

I took 3 minute intervals and did cross over steps, one leg to the right over the left and then left leg over the right as far as I could go so each step was a cross over. LOVED IT. Then I would do 2 minutes regular steps.

Next I did wide steps, SUMO steps or squat steps. I went as wide as the step to the right with the right leg, then to the left with the left leg, going from side to side. KILLER. (Yup, I really looked wierd doing this lol.....)

The last few minutes of the workout I did knee lifts to my chest, crunching in my abs then placing my foot on the step. Sorta like big high steep steps. Again LOVED IT! All said in done, I mastered this machine and am darn proud to "toot my own horn" about it.

Of course with sweat dripping off me, I was more then happy to walk away with an ear to ear grin to check this goal off my list as COMPLETED!

Bragging rights huh?

Today's workout:
Off day
Teaching 30 minute class tonight - not sure what yet

Workout minutes for the week came in at 425 calorie burn at 2411. I never track that but in BIG red letters it said "You've gone over your weekly calories burned goal by a significant amount" I must have really hit it hard this week?

I don't really go by that because on my ST I just list what I do there so I suppose I am NOT getting ALL the spark points for fitness minutes I could be getting, huh?

Anyway, here are my workouts for the weekend and I think I deserve to brag do you? I have 2 more weeks to go then its all about the swimsuit!

Sundays workout:
At the Gym
Time of workout = 45 mins
Cals burned = 450

15 min elliptical sprints - Incline 10-15 level 4 at 2300 steps

20 manual stair climber - 73 flights level 5-7 intervals burning 300 calories! Yup I did it, finally got this goal and it was a KILLER TO ACHIEVE. That was over 2 miles of steps!

2x20 reverse standing ab machine
2x10 hyper extensions
20 lat switch grip cable pull downs 45lb
2 x 10 cable rows 55lb - free standing

Saturday's workout:
At the gym
Time of workout = 2 hours
Cals burned = 504

1 hour power yoga
1 hour KILLER circuit class (3lb db on all punches)

Combat kicks off triple step
Lunge with hammer curls
Jumping squats
Slide mountain climbers on towel
Back kicks of triple step
Side kicks with hammer punch
V-sit ups with punches
Slide mountain climbers w/pushup on towel
Squats with overhead press
Hooks
Straight jabs fast one on one
Walking plank feet on towel up and back
Jump rope
Speedbags
Boxer shuffle

NO EXCUSE, I MAKE IT HAPPEN!

Ps: these are Rachels eggs-n-oats I am now addicted to! They are great with honey in them if you want to see her recipe here is her blog on it.
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3093128

Oops, I Did It Again!

Yesterday I talked about change, how hard it is and some thoughts you may have during those struggles.

Today I wanted to add self sabotaging. Oops I did it again!

Sorta like so many celebrities do in there lives, we all have some area that it happens in. A created habit or things your doing that are stopping you DEAD in your tracks on reaching past the plateau, past your "Set weigh number" (you know the one number you keep going back to each and EVERY time) or past a change.

If you say that you don't sabotage yourself, sorry your heart is lying to your head. No matter who we are there are some areas we do this, its the pushing past the FEAR that will get you there to that new growth, that new goal, that new fabulous place you REALLY want to be at.

Do you know these Oops?

Didn't workout

Went over my calories

Lied on my calorie count

Ate that......fill in the blank

Drank that......fill in the blank

Said a yes, when I meant NO

Took on more then I can handle

Did for others, but not for ME

Slept less then 8 hours

Did not do one thing different to grow or learn

Lazy couch potato

Stayed out of the MOMENT

Forgot to compliment someone

Never acknowledged gratitude's

Was disorganized

Wore something NOT flattering

Over spent

Bought junk food

Negative self talk

Felt unworthy

Gossip

Self sabotaging mind control

Told myself I am not good enough or deserving


When you want to rid yourself of this "OOPS" type of pattern, you FIRST must find out the pay off. What are you getting out of it? Are you afraid to change and why?

You CAN change this, replace your Oops with POSITIVES!

Do a better workout, longer more intense when you miss. Just move forward, get over it, your NOT a failure!

Buy only foods that are good for you, skip the pre-packaged stuff. If you don't bring it in, you won't eat it!

Your your worst enemy, find 3 things you love about yourself and be grateful. (You can find 3 things trust me) Maybe its you can see, read, have a home, whatever, just do it and watch you life change!

Don't worry about what you can't control, it ages you and stress makes you fat!

Try new things, make life YOURS and with each small step gains a HUGE amount of confidence. Even if its just reading something you never read, or talking to a stranger, its about expanding and growing, love life...its your only one!

Gossip is a fire, put it out. As soon as it strikes walk away or turn the subject over to a positive. Reading rag magazines will feed your brain POISON and that is what it processes...YUCK!

Say cancel, cancel when your negative self talking inside drama queen rears up say it over and over and over again...it works!

Take care of you, your the only one like you in the world. Its not selfish, its not wrong, its just what will keep you healthy and around for your family and friends.

Don't let Oops get the best of you, don't beat yourself up......pull up your britches, roll up your sleeves and get busy on getting out of the past, staying in the moment and being the BEST YOU that you can be.

ps:
Day 2, I still have my sore throat and swollen glands, so no workout or stats today. Someone sent me some home remidies going to get those after work. I did however walk inclines at lunch yesterday, but not very hard. Seems the more I pant, the worse my throat feels....ugg.

The Battle of Change

The daily battle of change, sometimes its just plain HARD!

Change sucks!

It's hard to change!

When you try to change, you want to go back to your old ways......just evil!

Once you make a plan, something always try to attack it (sometimes is YOU!)

You get on a roll and BAM life hits you with some kinda something-or-other and de-rails you

Then you feel like you got it mastered and then creeping comes up...creep a little bad here, creep a little bad there

Your loving it so you decide you want more, but its hard

You battle the mind and sub-conscious mind

Then you recruit some help but the problem is they are not there 24/7 and even if they are they are less willing then YOU

Your stuggling and everyone else seems to have a breeze about it and FRUSTRATION sets in

Just when your on the brink and feeling good PMS, TOM or some other hormonal MELTDOWN takes place and you binge

You over-do then your so dog gone sore you can't move for 3 days and give up your gumpshin

Your in the mood for a great cardio workout completely stressed out and every machine at the gym ever invented for cardio is TAKEN

You decide to hit the weight section of the gym get your courage up to be with the big boys a HUGE change for you and every bar bell has a 50 or 100 or more pounds of weight on it UGGG

You get a gym membership do it for a full week long then you get sick and miss a week, and have to find that energy to start all over again


But then it happens........all the stars align with change, and your finally see it happening. Your going to the gym, your doing all the right things and the scale is rewarding you.

You realize all that hard work of starting change was worth it, and you can do it, you can make it happen and it all started with one little battle of change.

Biggest Loser NOT Andrea

Wow how cool to get a new car! I was so happy to see them get the cars, but don't know if I could have lasted that rain and wind could you?

What about taking Jillian and plopping her in the mud? Not sure I would want a last chance get even workout after that one, would you?

She is teaching spin now too, its that amazing or what! I thought her dad was so proud of her.

It was a great show! Here is my take on the Biggest loser, any comments?
www.examiner.com/examiner/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m4d14-Biggest-Loser-No-more-hiding-I-can-just-be-ME


Here is my workout today - Sorry I am posting this late.

JM 30 Day Shred Level 2
3-2-1 (3 min strength, 2 min cardio, 1 min core)
45 minute walk inclines at lunch

Workout = Shred 2
Mood - Bring it!
Time of workout = 70 min
Cals burned = 158

Level 2

Warm up:
Arm cross overs
Over arm windmills
Jumping jacks
High knees
Neck circles
Jumping jacks

Workout:
Walkout pushups - 5
Squat rows 15lb
Walkout pushups - 3
Squat rows 15lb
High knees
Squat thrusts - 15
High knees
Squat thursts - 15

Single straight leg lift crunches
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb

Oblique twist jumps
Skaters
Straight leg w/hold db overhead - 7lb
Reverse crunch

Military press w/leg extentions - 10lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Double jump rope
Plank twists

Cool down:
Straight leg stretch
Quad stretch

NO EXCUSES I MAKE IT HAPPEN!

INSTANT Results

"You need your body to support your dreams. If the spirit is willing but the body is lazy and tired you can't make your dreams come true." Jim Rohn

Every time you workout or take care of your body you are gaining energy and clarity in the mind.

It also helps your spirit, you feel better and you get more done. Ask anyone that ever lost over 20lbs and they will tell you how much more energy they have.

Can you imagine how successful the contestants on the Biggest Loser are when they are done with the program? Its because the body is now supporting the mind, and it wants to. When you first start you need the mind to tell the body to get out of bed, off the couch and push away from the fast food drive through and get going.

Once you get that accomplished your on you way to feeling much better each time. You don't have to start with 6 hours at the gym!

10 minutes here and there, then build from that. Each time you make a change jot it down on your calendar. Look over all the changes you make in a month, and know YOU CAN DO IT!

Starting is the hardest part...next to staying consistent.

Why?

Because we want INSTANT everything and the body is NOT like that. People quit way to soon!

Just imagine if we got instant results. Say you have cancer, would you want your body to say "BAM enter cancer, take over body and die!" NO! So don't expect INSTANT weight loss! (I know that's extreme but you get the point here, you slowly help or hurt you body its YOUR CHOICE.)

Only you can decide do you want to keep killing your body slowly with bad diet and no movement?

Don't you want to feel better and be happier? You can if you take care of your body, your mind will suddenly start to create new things for you that you never even could do or think of doing before. You will see its true.

So don't expect ANY change from a body in less then 90 days. That's the magic number, it really is. (long before P90X)

You can say 30 days and you may see some changes like water weight, but your just on the brink and in 30 days most will quit.

Persevere, and each day cross off your changes and move forward. Not the scale, it LIES.

Start small and build on that, just give it 90 days...a season, and from then on you will be well on your way to more and more as your jeans get easier to zip, your jewelry will be getting loose twirling around your finger, and your bra will feel big.......woo woo

Then it will be time to fulfill all your dreams!

Here are my workouts. I did go over my calories by having some trail mix at 8.30pm last night as my last snack. I went to bed at 10pm. I took the Zumba class, thinking I may get certified, and burned a WHOPPING 1026 calories yesterday! No wonder I was starving, thats just crazy calorie deficit! (especially for my off day sheesh T)

Yesterday and Last nights workouts:
30 Minute incline walk at lunch
30 Minute Kickboxing class - I taught
60 Minute Zumba class at the gym - Tried this to see if I want to get certified???
TOTAL CAL BURN = 1026 (is that nuts or what?)

30 min Kickboxing class 1 min intervals:
Alternating jabs R & L
Alternating kicks - front/back
Low hold toe touches
Jumping jacks
Alternating side pulls
Jumping speed bag
Hooks
Jumping jacks
Walking pushups = 10
Scissor jacks
Plank hold to modified pushup = 10
Wall squats = 2 min iterval raises
Crunches
Bicycle crunches
Cat to cow
Childs pose

This mornings workout:
30 Day Shred Level 1
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Mood - Bring it JM!
Wt - 121
Time of workout = 25 Min
Cals burned = ?

Warm up:
Windmills
Hip circles
Knee circles

Workout:
Pushups - 15
Bent over rows - 15lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 10lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

Laying chest flys - 10lb
Side lunge w/shoulder raise - 5lb
Jumping jacks

Butt kicks
Jump rope
Arm punches
Side obliques

Cool down;
Wide leg stretch
Quad stretch

NO EXCUSES I MAKE IT HAPPEN!

PS:
Please click to vote for me and help fight obesity in kids, thank you!
www.bloggerschoiceawards.com/blogs/show/88823

Please VOTE for ME

Please VOTE for me in the Bloggers Choice Award

I am trying to reach my goals in helping fight obesity in kids. If you could support me and vote for me, or you know someone that will help, please pass it along.

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Thank you so much!

If Rocky Can Do It... So Can I

I'm having a love hate relationship with the manual stair climber at the gym. I know, its not as bad as Tony Horton but its very "Rocky Balboa" in action.

No joke!

I am GOING TO BEAT THIS MACHINE AND DO THE FULL 20 MINUTES. Sweat, sweat, sweat, or DIE! (I have only made it 10 mins each workout so far)

I did 63 floors its tough, that's 10 minutes and 100 calories of pure sweat! Or I could say torcher. (it is torcher) That's why its in the BACK of the cardio section, where you can just pass out and no one will notice your DEAD!

Just kidding....but really if you have not tried this, or ever done manual stair climbing I recommend adding it to your workouts = bootaylishous!
T. needs this, vacation is coming faster and faster and I am so not ready.

How to get ready for a fabulous body. I can tell you all you want to know its a matter of doing it that counts. Resist temptation like the DEVIL.

(Ok sadly I let the devil in, had 1 chocolate martini and 2 bites of a brownie on girls night out Saturday)

FABULOUS BODY=

1. Get up, move, workout... do it no matter what, even when it sucks to do so

2. No excuses...you must eat the right foods - hence NO chocolate martins T. (which really made me woozy since I don't drink anymore)

3. Peer pressure be gone! They had like 4 drinks, don't fall to temptation of EMPTY calories have water. (ok unless you consider a chocolate martini instead of dessert) NO still bad T!

4. Get protein and plenty...I had fish, and green beans (Orange roughy plain and salad with dressing on the side)

5. Eat slow...its true this is BIG on saving calories

6. Hydrate with water...lots of it, who cares that I had to get up and go pee 3 times during dinner that's just extra walking. (and people watching too)

7. Want it. If you want it you can get it, PERIOD! There is no secret to that.

Saturday I tried Rachel's oat eggs, with honey, and love them! If anyone wants to know about here is the link.
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3093128
I was full for 4 hours and very satisfied with the taste too. (hope my trainer likes it too)


Here are my workouts, today is my off day but I will be teaching cardio mix tonight with some FUN Mountain climbers.

My next workout program will be ChaLean for 12 weeks, and Yoga Meltdown (bc I am addicted)

Saturdays workout:
Workout - Power yoga & Kickboxing class
Workout Time = 1 hour 45 mins
Cals burned = 537

1 hour power yoga class
45 min kickboxing interval class w/3lb db

Boxing moves - kicks, jabs, crosses, upper cuts
Speed bags
Boxer shuffle
Jump squats
Squat thrusts
Mountain climbers
Planks
Jumping jacks
Scissor jacks

Sundays workout:

Workout = Cardio
Time of workout - 30 mins
Cals burned = 300

20 mins elliptical with overhead sprints intervals every 1 minute
10 min manual stair climber - this workout RAWKS with toughness!

NO EXCUSE ... I MAKE IT HAPPEN

Jillian Michaels in MAY SUCCESS MAG!

I'm so excited I just got my SUCCESS issue last night WOW! She is right on the cover and I could not wait to delve into the story.

It's true the MAY SUCCESS MAGAZINE issue on the cover, and she says ONLY eat every 4 hours! and much more insights about training, and your metabolism.

GET THIS ISSUE....you won't be disappointed, her interview on the CD which is included in the magazine will blow you away with MOTIVATION and insight!

Check it out here:
www.successmagazine.com/jillian-michaels-tough-love/PARAMS/article/1028/channel/22

Feel the love, as I did her workout this morning and then listened to her in my car on the way to work. I am ON FIRE! .... and my stats this week are a bit better.

Here is my workout and my post workout snack:
1/2 c blueberries
1 scoop whey
1 tsp olive oil
1/4 c water

JM Last Chance Workout
Mood - Uh huh!
Wt -121
Time of workout = 40 mins

Friday Stats:
WT - 121
BF% 22.7
BMI 20.8

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 15lb
40 - criss cross jack
20 - wide row 10lb
40 - back and forth j jacks
20 rear flys 10lb
30 sec jog
15 push up - 10 reg 5 girl
30 sec jog
10 staggered pushups
30 sec butt kicks
12 up and down planks
30 sec toe tap side kicks R
20 alt lunges 10lb
30 sec toe tap side kicks L
20 alt side squats 10lb
30 sec alt front kicks
20 dead lifts 15lb
30 sec twist punch
15 bicep curl w/leg bent up R 10lb
30 sec hooks
15 hammer curls w/leg bent up L 10lb
30 upper cut punch
60 alt bicep curls fast 10lb


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 mountain climbers
30 lateral raises 5lb
30 sec prone jacks - Get in plank, jump feet out and in
25 front lateral raises 5lb
30 sec in and outs - combine mt. climber & prone jacks
25 Arnold press - lateral out to overhead to bicep curl


Cool Down:

Lunge stretch
Lunge stretch w/warrior style arms out w/hip rotation - R
Lunge stretch w/warrior style arms out w/hip rotation - L
Straight leg hamstring standing
Behind head tricep stretch
Straight arm open chest stretch
Shoulder straight arm across stretch R
Shoulder straight arm across stretch L
Straight arm pull to front and roll back up

NO EXCUSES I MAKE IT HAPPEN!

Easy Way to Reduce Calories 18%

Here is an article about eggs that I wanted to share for those of you that do have eggs or egg whites in your diet.

www.eurekalert.org/pub_releases/2010-04/epr-eef040210.php


No surprise that protein in the morning helps with hunger, just as fiber to keep you feeling full longer but 18% is a huge!

Also these tips about hard working eyes:

1. Don't forget to blink. People tend to blink less when working at a computer, blink more to prevent dryness and irritation.

2. Your eyes need exercise too. Every 20 minutes or so look at something far away. This relaxes the focusing muscles of the eyes.

3. Give yourself a break. Get up from the computer as often as you can, even if only to stretch and look around briefly.


Yesterdays workout:
30 min Biggest Loser last chance workout
45 min walk inclines

Today's workout:
45 min walk inclines
3 mile run
Stretch

I am still on my diet, doing pretty good so far. I hope to see some results by next week on week 3 as I am holding at 119-120lbs and feeling good but not "tight". My sugar cravings have consisted of Altoids mints, I think that's helping me out and a few chocolate Cheerios....is that bad??? Those darn things are great with coffee, just a handful really!

Lastly I also want to share this inspirational blog today from my good friend Oksana:
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3086082

NO EXCUSES, I MAKE IT HAPPEN!

How To Tell Your Dehydrated

If your thirsty, your dehydrated!!! Water, water and more water. You can if needed, add some fresh lemon or lime if you don't like it plain but try to keep it as natural as possible. (Tea does not count as water)

Drinking enough water is essential to good health. Dehydration can cause headaches, constipation, lower back pain and chronic pain in your joints and muscles. WOW!

If you feel thirsty you're already dehydrated....its true, thats your body talking to you telling you what it needs. LISTEN UP!

Healthy people typically meet their fluid intake needs by drinking liquid with every meal and when thirsty, as well as eating fruits and veggies. For me its apples, grapes and plums.

General daily recommendations range from 91 oz for women and 125 oz for men (from food and beverages) but specifics depend on your health, climate and activity level.

Of course when working out you want colder water because it is delivered faster and you should have a drink approximately every 15 minutes of exercise. I can't do without it!

Here is yesterdays and last night class workout. I only had 4 in class so we really got to crank it up!

45 min - Run walk at lunch inclines = 127 cals
30 min - Circuit = 187 cals
Total cals = 314

Circuit:
3 times each circuit = 1 min

Chair tricep dips
Step ups w/kick
Bicep curl w/band
Ball crunch w/weighted ball 6lb (front and obliques)
Kettle bell swings - 12lb
High jogs

Cool down stretch
Downward dog calve
Laying hamstring
Cat
Back ball rollers
Shoulder-tricep stretch

Todays workout:

Post workout = I did put this in the blender it was very vanilla-ee, it was not really a smoothie per say since it was minus the banana.

1/2 c vanilla non fat yogurt
1/2 scoop 100% gold standard whey protein (vanilla)
1 tsp olive oil
a SMIDGE of soy light milk

= 1 full cup of delicious energy, yum!


JM 30 Day Shred Level 3 (3-2-1 Strength, cardio and abs)
20 Min workout - 30 Day Shred level 3
WT = 120
Cals burned = ?
Time of workouts = 25 mins

Warm up:
Arm crosses
Backward windmills
Double jump rope
High kick to touches
Butt kicks
Knee circles

Workout:
Walking planks
Supermans
Plank
Walking planks
Supermans

Plank
Mountain climbers
Sumo squats
Plank pose
Mountain climbers
Sumo squats

Abs
Pike crunch
Sissor crunches

DB Cleans – 5lb R
Jumping lunges
DB Cleans – 5lb L
Jumping lunges

Shadow box – 3lb db
Butt kicks – 3lb db
Shadow box – 3lb db
Jumping jacks – 3lb db

Sit ups – straight leg

Travel pushups
Plank w/leg raise rows – 5lb db
Traveling pushups
Plank w/leg raise rows – 5lb db

Jump squats
Rockstar jumps
Jump squats
Rockstar jumps

Side rise plank

Cool down:
Seated split stretch
Shoulder
Standing hamstring

NO EXCUSES, I MAKE IT HAPPEN!

Weekend Workout Stumbles

Yep, I had a piece of this pie. Not going to lie, it was fabulous with a capitol FAB! It was the only real diet set back I had. Still a set back. I brought my weigh protein, and I did have a hamburger and some fish both on bread extra carbs but my numbers were not bad.
I hope you had a great holiday as I did.

Stayed in cal range and I am happy the scale says the same thing it said on Friday when I left, 120. Last weeks stats put me at 23% body fat so I am hoping to stay more with this diet and clean that up to my 20% mark goal.

Sunday I did lots of stair climbing and cleaning, other then that zero workout. I wanted to run but getting back in town late and having to do laundry, get food and prep food for the week time got away. NO EXCUSE I should have ran, so this week is make up week BIG TIME!

Here are my macros since I started the new diet:
Range Calories: 1,260 - 1,610
Fat: 34 - 59
Carbohydrates: 170 -245
Protein: 60 -132
Fiber, total dietary: 15 -30

These are the numbers in that order:

3-30 3-31 4-1 4-2 4-3 4-4 4-5
1,543 1,348 1,318 1,456 1,477 1,356 1,150
67 62 54 50 46 47 45
103 102 138 133 156 123 73
150 107 83 141 100 111 121
18 19 18 14 5 9 12


Today is not completed, so I will be adding to that. All in all I won't be beating myself up I am a work in progress and getting cleaner by the day. Sugar is way to addictive for me! Tonight I teach circuit, and may walk at lunch.


JM 30 Day Shred Level 2
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Wt - 120
Workout = Shred 2
Mood - Bring it!
Time of workout = 25 min
Cals burned = ?

Level 2

Warm up:
Arm cross overs
Over arm windmills
Jumping jacks
High knees
Neck circles
Jumping jacks

Workout:
Walkout pushups - 3
Squat rows 5lb
Walkout pushups - 3
Squat rows 5lb
High knees
Squat thrusts - 15
High knees
Squat thursts - 15

Single straight leg lift crunches
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb

Oblique twist jumps
Skaters
Straight leg w/hold db overhead - 7lb
Reverse crunch

Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Double jump rope
Plank twists

Cool down:
Straight leg stretch
Quad stretch

NO EXCUSES...... I MAKE IT HAPPEN!

Are You Getting The IPAD Saturday?

How great would that be!

If your on "pre-order" to get one tomorrow I am just wondering how many want this little gadget that's making history. (I can't swing it right now $ and I am not that high tech but it seems really KEWL!)

So far Friday is starting out very good:
1. Got up worked out BLASTED Shred Level 1
2. Had my weird food, yogurt, oil and whey.....yum
3. Made some banana bread, fat free and not fat free and brought to the office since I can't have bananas and had a whole bunch I could not bare to throw out (and SAVED calories, GO T.)
4. Organized and added all my March receipts for the home budget
5. Will take a walk/run at lunch... woo woo

Last night we saw the best live performance for FREE at a church near my house, WE loved it!

www.scccenter.com/index.cfm/pageid/1846/index.html

Alive Again......so POWERFUL! It was an amazing show, really brought to life and so many tears and emotions.

I just want to wish everyone a wonderful Easter holiday weekend, and to enjoy your family time. God Bless.

PLUS....I did get in a 10 min run, and 35 walk = 45 min with inclines at lunch yesterday as my split workout. Single leg squats, and 50 regular crunches as a bonus...buh bye muffy top!

30 Day Shred Level 1
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Mood - TGIF!
Wt - 120
Time of workout = 25 Min
Cals burned = ?

Stats:
WT - 120
BF% 23.1 this is +but my new diet should change this (Day 4)
BMI 20.6

Warm up:

Windmills
Hip circles
Knee circles

Workout:

Pushups - 15
Bent over rows - 15lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 10lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

Laying chest flys - 10lb
Side lunge w/shoulder raise - 7lb
Jumping jacks

Butt kicks
Jump rope
Arm punches
Side obliques

Cool down:
Wide leg stretch
Quad stretch

NO EXCUSES, I MAKE IT HAPPEN!

ACTION APRIL How I Stay Motivated

" Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." Mark Victor Hansen

I am all about ACTION April right now, NO slacking!

2 Days in a row, NO snooze button I popped right up out of bed on the first alarm sounding....yup right to ACTION! I can't really blame my motivation for that I think its because spring is here and that always makes me feel better, want to get up earlier and accomplish things.

Some ways to keep motivated and take action that I use is:

Wake up to music, a buzz puts me in a BAD mood

Cute workout clothes, who cares who sees me its for ME

Gratitude's, I say them right when I get up. From being alive to having a home, food and family and everything thing else. These few minutes set the tone for the day GRATEFULNESS

Grab my love handles, right when I sit on the potty in the morning.....time to get to work! Nuff said......

Stretch, a good morning stretch makes me come alive and be less lazy...really exhale it feels so good

Drink 1 full glass of cold water right away, awakes the soul (or until I can't swallow no more)

March....just march while I brush my teeth

Head into my fitness studio, where I do 50-100 jumping jacks right away......T. doesn't mess around I need ENERGY!

Keep my belly sucked in, keeps me feeling strong and supports my back and core

If I am doing yoga, I get my mat and then I just do some neck rolls getting loose and get ready to roll putting on my yoga paws

If I am doing strength training then I do a few standing fast toe touches, some arm swings right and left, then get my db lined up. This keeps me energized to be picking up and switching dumb bells.

If I am going to do a cardio session I do jumping jacks 50-100 followed by neck rolls, shoulder rolls, tippy toe to heal up and downs, standing hamstring stretches, put on my music and hit the pavement.

Always stay in motion, that's what keeps the motivation

Never stretch cold, I get up right from bed so start with ballistic movement stretches not holding stretches or static on a cold body. That is why I always use marches to jumping jacks as my warm up

On your recovery to your static stretches, laying hamstring stretch and runners lunges, shoulder and tri stretches things like that, holding stretches

Music is the key element for movement, faster music faster cardio

I don't eat anything before a cardio session of 30-45 mins if its going to be longer then that I will have a granola, and whey - carb-protein combo

For strength training days, I stay motivated by a 10 min cardio warm up then hit the weights. I have whey protein prior to my session, followed by carbs and whey after

I always do splits, if I do cardio in the morning (6.15-6.30am) I will do ST at night. If I do weights in the morning, I do cardio 45 mins - 60 min at night (sometimes 1/2 at lunch 1/2 after dinner)

Breathe, if I run long distance I use sugar free altoid mints in my jaws 1 each side and I breathe through my nose, mint = ENERGY

When I am done, I thank my body for a good workout. That keeps me motivated. Thanking me for my hard work and efforts to be healthy.

These are just what work for me, you may have better ideas but the bottom line is find a way to keep you going forward, pushing to do more and be the BEST that you can be. Perfect is NOT an option, it is NOT attainable. (Except for God)

Yesterday I also got in the 45 minute incline walk and burned an additional 158 cals, Go T. Should get my walk in today as well.

JM Yoga MeltDown Level 2 (This is Hybrid yoga using your own body strength training for lean muscles - JM)

Mood - happy
Wt - 120
Time of workout = 35 mins
Cals burned = 76

All moves are followed by 15 sec pose hold

Warm up:
3 Sun salutations w/leaning back bends

Workout:
Bent knee triangle w/lifts and arm overhead - R
Revolving triangle - R
Halfmoon leg lifts
Full moon
Bent knee triangle w/lifts and arm overhead - L
Revolving triangle - L
Halfmoon leg lifts
Full moon
Mountain
Chair lifts
Leg ext big toe hold - L
Twisting crescent - R
Goddess lifts
Leg ext big toe hold - R
Twisting crescent - L
Goddess
Crow
Boat pose toe taps
Tabletop lifts - L
Leg lowers straight leg - 3 count
Boat post toe taps
Tabletop lifts - R
Leg lowers straight leg - 3 count

Bonus:
Wheel - this is a back bend

Cool down:
Staff pose
Twisting spinal stretch
Pigeon

NO EXCUSES I MAKE IT HAPPEN!