P90X Round 3 Shoulders and Arms

I hate DQ!

Well no I love blizzards but I hate DQ for sending me coupons yesterday, and I went for a small blizzard. Heath bar*sigh thats like a gazillion calories right?

Yoga Core class tonight....yipee! (That covers ab ripper from yesterday, right)

Needless to say I have to really rock the rest of the week out. I am feeling good and strong and love our weather. Time to take it up a notch before the holiday!

I want to thank everyone that clicked on my page badge "Blogger Awards" to vote for my blog, I am now on page 3!
(My goal is page 1)

Smoothie:
1/2 banana
1 c skim
2 scoop vanilla protein

P90X Round 3 Lean Phase 3 Day 3

P90X Shoulders and Arms & Yoga Core Class tonight
Mood - Brrrrring it!
Wt - 123 (creeping up)
Workout time = 40 minutes
Cals burned = 90

Warm up:
50 Jacks
Run lunges
High knees / wide /narrow
Butt kicks

Workout:
Alternating shoulder press 15lb db 2x12
In and out bicep curl 15lb db 2x16
Two are tricep kick back 10lb db 2x10
Deep swimmer press 15lb db 2x12
Alt one arm concentration curls 15lb db 2x12
Chair dips - 30 reg 15 straight leg

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Phase 3 Cardio X

Still sore from yesterday I rawked out a good workout this morning. I plan on hitting the park at lunch for another good cardio session.

I am loving this last phase of P90X its like the light at the end of the tunnel.

Today after workout smoothie:
1 banana
1 c skim
2 scoops vanilla whey

P90X Round 3 Lean Phase 3 Day 2

Workout - Cardio X
Mood - Oh yeah
Wt = 120
Time of workout = 35 minutes
Cals burned = 221

Minyata
Plank
Downward dog
Upward dog
Forward bend
Swan dive
Runners lunge
Warrior 1, 2 and reverse warrior

Ball kick - 2x25
Hook upper cut side kick - 2x25
Knuckles ball kick back kick - 2x25
Jab cross hook upper cut - 2x25
3 direction kicks 2x18

Repeat this series 2 times:
Airborn heisman 30 sec
Swing kicks 30 sec
Jump shots 30 sec
Snow tire 30 sec
Wacky jacks 30 seconds

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Chest and Back

I am back to Tony on Phase 3 of Round 3 Lean.

This is one of my favorite in the series Chest and Back, it makes you feel very powerful just like shoulders and arms. I would rather like most work upper body then lower, not for glamour but because of my knees. Hence little bootay :-)

My total pushup count was 105, no modified, with outstanding form - Go T!

One the diamond pushups, I don't go low enough to touch my nose to my hands but I do go as low as I can. Yoga may be helping me with this we do an advanced move with a "hover" core move that is all push up related.

My favorite warm up = Pot stirs very good shoulder rotation

My favorite line by Tony = "You can surpass your goal"

2 favorite moves = Reverse chin ups and Wide fly pushups

After workout smoothie:
"Nanner coffee"
1 banana
1 c cold coffee
2 scoops whey vanilla ice cream protein
1 splash of skim milk

P90X Round 3 Lean Phase 3 Day 1

Chest and Back
Mood - Love it
Wt - 123
Time of workout = 40 mins
Cals burned = 120

Pushups 30
Wide pullups 15
Military pushups 20
Reverse grip chin ups 15 [favorite]
Wide fly pushups 20 [favorite]
Close grip over hand pull up 13
Decline pushups 10
Heavy pants 15lb db 12
Diamond pushus 15 - with fingers & thumbs touching
Lawn mowers 15lb db 20
Dive bombers 10

I worked on my Zumba studies last night, and will do more practice this weekend on putting my moves all together. Maybe a short video?

NO EXCUSE I MAKE IT HAPPEN

ZUMBA Certified Lets Partay!

I'm certified to teach Zumba now!

I must admit I still have some practice to do. I plan to teach in Late October so this gives me a few weeks to "practice" with my friends and get the Zumba groove going. I love dance and this has so many different styles I can't wait.

NO I am not giving up my P90X, it will be finished the end of October and I will be back on track tomorrow. Me miss Tony, NOT! (Monday is my normal off day)

First off, no pictures my camera died *sigh. The drive in the morning was beautiful there was a lovely fog on the ground over the fields that was amazing and on the way home a tiny deer came out and said hello!

Good thing I was beat tired because I was driving really slow and she came right out about 4 feet in front of my little MINI Cooper. Adorable. Would have been some great pictures *nother sigh.

Second and third and the rest. Jani Roberts just RAWKS as a trainer, her energy is off the charts and she is my age.
www.janiwestroberts.com/


The entire day was non stop fun, but also very much a huge sweat fest. I have only taken 2 Zumba classes the rest I learned on line. Plus I pirate taught my own version, but it was a FREE community class so they were NOT paying clients. (Just so any ZIN members don't have to come after me K?)

Next I got to meet several fun people, being a people person go figure. One girl taught me fun ways to cut shirts and I did one so I may be making those for fun gifts to my friends.

I put my calorie burn in at 2,000 for the day, but I am sure it was more then that. We only stopped moving for 1 hour lecture time, 30 mins lunch and 2, 10 min bathroom breaks out of the entire day = 6 FULL hours of Zumba.

I brought 2 power bar meals and 2 pre-pack apple snacks and felt great add 10 waters and good to go.

Pictures to come later of my certificate and Zumba wear!

Sunday, lets just say NO way going to workout. I could barely move with my ZUMBA HANG-OVER. Every body part hurt, in a good way but still. I even took this morning off with every intention on doing a walk or run at lunch with some push ups at the park.

So Sunday all day I spent moving my room around, from the basement to upstairs. Ok remember I said rest day? NO I did STEP aerobics all day Sunday. I am about 1/2 way done.

Why? I had to make my closet upstairs a "double" hanging rack, before I could even start. Then all the things I had in my cedar closet to my new fabulous chest had to be organized.

Yup = more stuff for charity.

All in all I had a wonderful weekend, productive and fun. I want to thank Rachel_Mac for her eggs-n-oats because without those for Saturdays breakfast I would have "crashed" early during the sessions. Thanks Rachel!

Also thank you for all of you that support me, cheer me on and make me a better person and trainer. I am humbled and honored.

Shout out to Tia Hurt another Certified Personal Fitness trainer AND my good Friend recently shared these tips which I recently wrote an article about:

Things to avoid - AT ALL COST.

1.Soda.....Yes even diet!
2. Fast Food (except Subway and Bread Co.)
3. Anything Fried
(unless it is flash fried in a pan with 1-2 TBS of EVOO)
4. Nothing with High Fructose Corn Syrup
5. Try to stay away from "WHITES" (white flour, sugar, salt, white rice)
6. Don't eat past 7:30 pm

Healthy Alternatives:

1. Water or Green Tea (If you drink a lot of soda then cut back to 1/2 of what you drink now.)
2. Pack your Lunch
3. Baked, Broiled, Grilled, Poached, or Steamed
4. All natural products and sugars
5. Stick with 100% whole grains (not whole wheat or whites)
6. If I am hungry I drink a lot of water.

Tia Hurt can be reached at www.coachhurt.blogspot.com or hit her spark page to read more about tips & advice.


NO EXCUSE I MAKE IT HAPPEN

Shred w/Kettlebells Level 2

Zumba Certification Saturday 8.30am - 5.30pm 9/25/10

I had my Yoga core class last night it was incredible! I love it we did so many new moves it was a challenge that I conquered.

My P90X recovery week has been shifted a bit and since I have my certification for Zumba on Saturday I will call that Cardio X since I will be blasting lots of calories. So today I needed to do a strength training so that I can keep the rotation going so I broke out Jillian Shred w/weights Level 2.

Saving my legs for tomorrows long day. Its a working class, I have apples, cookie protein bar, and a meal replacement bar. Of course lots of water. Breakfast will be eggs and oats, so I have to get up early to leave by 7am in case I get lost or turned around.

I'm super excited to teach Zumba!

Today's smoothie:
5 Strawberries
2 Scoops vanilla Whey
1/2 c Skim milk


Workout - Shred w/Kettlebell Level 2
Mood - FIERCE
Wt - 124
Time of workout = 25 min
Cal burned = 162

Stats [creeping up in the wrong direction so tweeking is in order] :
BF% 24
BMI 21

Figure 8 (Got this down finally)
Jack w/press
Lunge back
Toe taps - 30
Hip thrust - 12

Repeat 2 times:
Rock n roll up -12 [these are my favorite, you roll down do a crunch then roll up to standing]
Back lunge w/press -15
Leg up halo - 2x10

Repeat 2 times:
XJacks w/at chest - 25
Plank rows - 15
Swings w/dives -25
Plyo swings w/3 way walk - 25

Repeat 2 times:
Squat w/shoulder press
Rotating swings (Heros)
Inverted grip pushups - 15 (these are super odd)
Punch swings w/1 arm out

Crunch twist w/kettlebell at chest

NO EXCUSE I MAKE IT HAPPEN

Nuttery Recipe and New Stuff

Jenny Mc Carthy Candies Ad (wish I looked like this)

Today I am so sore I could not workout. Well I was going to do some stretch since I am on recovery week but honestly it was hard just to get out of bed and pee.

Have you ever been that sore just sitting on the toilet hurt your hamstrings?

Seriously!

Ok, fear not I will do a walk/run inclines at lunch today. And a shout out to MARINEMAMA I am glad I could help you with a running tip.

Whats the tip I gave her?

She is running with kids from school so she can't have any music so I told her to take 2 Altoid mints and place one in each lower jaw line. (you can use sugar free) What this does is as you breathe in through your nose the mint from the mouth gives you blast of energy.

I have doing this since around 1985, tic tacs don't work.

Mint is a natural mood booster and it really makes you come alive, I can't explain it better then that. I am just wait to hear about her results. Trust me it works.

I discovered a new favorite NUTTERY on apples:

Mix together
1 tbs Chocolate peanut butter
1 tbs Almond butter

Slice 1 apple and spread

D-lish :-)

Here is another one from Ekerts apple farm
www.examiner.com/fitness-trends-in-st-louis/the-incredible-apple


Next good news is I got my new Pantech phone and more importantly my NEW FABULOUS BEDROOM STORAGE chest! (Insert jump up and down with joy here)

www.walmart.com/ip/Metropolitan-Heights-4-Drawer-Chest/14101179


I can't wait to organize everything and have all my clothes in ONE area, and ONE room. (not my shoes they are staying in the basement)

Shout out to my sparklers that constantly support me, I LOVE YOU ALL!

Anyway, any thoughts or apple toppings you want to share let me know its apple season and I LOVE APPLES!

NO EXCUSE I MAKE IT HAPPEN!

BRUTAL Circuit Workout

Today I got up super early and hit the circuit class that my favorite trainer teaches her name is Toni.

It was a BRUTAL class, she really pushes you hard and unfortunately she used double and triple step today. YIKES so I did some modifying as she knows my knees without wraps can't take that.

Still I cranked it out and did myself proud, plus she said she missed me in class isn't that special? Or she missed KILLING me in class in a sick sorta fun way.

Anyway my favorite move - Single crossed leg wall squats ROCKSTAR

Worst move - Triple step jump over squats which I only walked over the step

Workout - At the Gym 60 min Circuit
Mood - Groove thang
Wt - 122
Time of workout = 60 min
Cals burned = 389

2 sets of 1 minute intervals db 5lb & 8lb:

3 riser step over squats
2 riser step up bicep curl
3 riser toe taps fast
Planks to T-Stand w/db lift
3 riser hop over
Single leg bicep curl w/hop
3 riser mountain climbers
Plank bent arm walks
3 riser knee ins
Walking down push up with db
3 riser step ups
Single leg wall squats with db (I dropped 2nd round)
3 riser dead lift w/db row
V-sit w db bicep curls
3 riser step Tricep dips
Walk downs single leg
Plyo squats
Circle runs

NO EXCUSE I MAKE IT HAPPEN!

I'm Not Play'n Blasting Calories

This weekend I did rotations of workouts to match the P90X program. Tomorrow is Week 7 recovery, I RAWKED my workouts blasting 1026 calories to the CURB!

I blasted out some workouts knowing I was going to have pizza [Mountain dew too] and I really am proud of T. I had a new teacher at Yoga on Saturday and we did more moves in a faster pace and I loved it.

My favorite move - Windshield wipers (see youtube trainertfitness)

My least favorite - this hamstring stretch against a wall, sheesh.

I got in, cardio, legs and kettlebell and feel really fabulous today and will be doing a walk at lunch we have glorious weather this week.

Todays smoothie:
1/2 banana
2 scoops vanilla whey
1/2 c skim

Plus I created a new fun meal by mistake will blog on that later with pics.
Here are my NOT PLAY'N workouts.......

Sunday workout:

Workout - Legs at gym, JM w/Kettlebells, Walk
Mood - Get it girl
Wt - 122
Time of workout = 45 min + 25 kettlebell + 45 walk
Cals burned = 443

5 min elliptical warm up

2x12
Squats 60 -70lb
Laying glue press 55lb
Standing leg - 45lb
Hyperextension - 5 -10
Back extention - 40
Dead lift db - 25lb
Reverse abs machine 20

Manual stair climber - 10 min
68 flights

Afternoon workout:
Jillian Michael's Shred w/Kettlebells
I used a12lb Kettlebell - this is AGRESSIVE FOR ME.

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

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

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

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

After dinner 45 minute walk

Saturday workout:
Workout - Kickboxing on Elliptical & Yoga Class
Mood - I'm not play'n
Wt - 122
Time of workout = 1hr 45 min
Cals burned = 583

Straight cardio with boxing sprints levels 10-15 incline 4
Hatha 1 hour Yoga Class

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Week 7 Chest, Shoulders, Triceps

Arms are still HAWT, its the Core thats NOT! P90X 5 more weeks to go so I should be seeing a change.

Todays stats just BITE!

Of course I felt as if I was making progress but the body likes to just hold on and frustrate the heck out of us. My stats are the same as they have been for the last 2 Fridays*sigh. Plus I have been running 5 days so far this week, I was hoping for more of a body fat drop.

Conclusion: Meal plan change

Yesterday I did 3 miles at 10 min mile and 10 minutes of inclines power walking. I had Core Yoga Class 1 hour last night as well. What could have killed the stats late carbs, I had raisin brand after yoga with skim. Blah blah.......body fat!

I was making my lunch and discovered a new fun taste. Almond butter & Chocolate peanut butter = D-lish. Had that with apple slices it is a refreshing change. (Both all natural of course but I did not take a picture) If you like PB cups try it.

My Workout today:
P90X Round 3 Lean Week 7 day 4

Workout - Chest, shoulders and triceps
Mood - Rrrrrumble!
Wt - 122
Time of workout = 45 min
Cals burned = 190

Stats: (Sugar killed me)
BF 24.0
BMI 20.9

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


12 - 7lb lying tricep extensions
7 side to side pushups
12 - 5lb pour flys
12 - 10lb seated side leaning tricep extensions
2 one arm pushups + 12 regular pushups
2x10 - 3lb weighted arm circles
12 - 7lb throw the bomb
10 clap pushups girly
10 - 7lb slo-mo throw
10 - 5lb front to back tricep extension
10 one arm balance pushup
10 - 7lb fly row press
30 - 5lb dumb bell cross body blows

NO EXCUSE I MAKE IT HAPPEN

How to get a nice BUM

There are 3 basic types of bum problems, and here are some solutions by Steve to get the bum of your dream!

I personally am number III as I hardly have one at all, 33" hips.

This is good in some ways because it doesn't "spread" so to speak but then again, it means I have to do abs all the time to keep a small waistline. I guess we are just always trying for what we feel is our best body.

By Steve Mc Kinney

I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

1.To target your glutes focus on extending your hips and keeping your chest lifted.
2.Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
3.Run up hills, stairs, or on the treadmill at an incline.
4.Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.

Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

1.Posture matters. Don't drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
2.Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
3.Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
4.Let go of the handles. This will force your core to stabilize you.

Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

1.Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
2.Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you'll quickly feel the intense emphasis on your glutes.
3.Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
4.Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.


II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.

Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.


III. Help! My bum is too flat.
In order to build a shapely behind you'll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.

Time to get BUSY! Tonight Yoga Core class with a new teacher, I can't wait.

Off for a run at lunch.

NO EXCUSE I MAKE IT HAPPEN

Hi P90X...Round 3 Week 7

I have finally got back to my rotation with P90X Round 3 and am on FIRE!

However I have been doing the same body part muscle confusion rotations as the program, so I'm counting the last 3 workouts as on track.

The goal is to finish this program by the end of October and graduate for the 3rd time. [it would be sooner but I plan to incorporate the Shred with Weights Kettlebell workouts as well]

Go T.

The beginning of this week has been all about running and stamina. Its been great and I have been really sore so I know its been a big challenge for me. Loving cardio I was getting too lean and I had to switch that up to yoga instead and its really made a HUGE difference. [Mind, Body, Spirit, Stress, Core]

Do I look different, NO. Feel better, YES.

Sorry no Monster or Smoothies this week, I have been doing the new Amp Whey protein at 60 grams a serving. [this stuff leaves you full for hours] Still working on cutting the sugar down, which is a huge massive challenge for me and so its all about BALANCE from here till the end of the year.

Today's workout:
P90X Round 3 Lean Week 7 Day 2

Workout - Cardio X
Mood - Oh yeah
Wt = 122
Time of workout = 35 minutes
Cals burned = 227

Minyata
Plank
Downward dog
Upward dog
Forward bend
Swan dive
Runners lunge
Warrior 1, 2 and reverse warrior

Ball kick - 2x25
Hook upper cut side kick - 2x25
Knuckles ball kick back kick - 2x25
Jab cross hook upper cut - 2x25
3 direction kicks 2x18

Repeat this series 2 times:
Airborn heisman 30 sec
Swing kicks 30 sec
Jump shots 30 sec
Snow tire 30 sec
Wacky jacks 30 seconds

Squat cross X Press 30 sec
Steam engine 100
Dreya roll 8
Squat run 1 minute
Superman banana 1 minute

Cool down
Jump rope
Low kicks
Forward bend
Downward dog calve stretch
Cat cow
Standing quad stretch

NO EXCUSE I MAKE IT HAPPEN!

2 New Videos Plus Who's Ben?

Ben Greenfield Trainer and Tri-athlete

Try some head rolls today, they feel so good. I am on Benadryl thinking I have a cold, so I am really sleepy right now *sigh

I have been trying to be "super" productive this week. I did get 2 videos posted one on Dolphin pushups and a Knee 3 workout.

I challenge you to try the Dolphins I did 10:

www.youtube.com/trainertfitness


My goal is always to try to do things others on line are not, that in itself is a huge task because the internet is clutter with so many videos its hard to separate the good from the bad.

I don't have a workout to post today, but fished my run yesterday as I said I would but did not get in an after dinner walk. I find that when I run, and start to get tired I use more of my hipflexors to keep going. Plus I have to have good tunes on.

My legs are still like RUBBER today, and my back is a bit sore from the Kettlebells swings but loved it.

Today would have been Core X but I am going to skip that today and go for Cardio X for Wednesday. Not that I don't want to do it, just that all the kettlebell swings plus running has my back and core feeling it so a day of rest in that area is in order.

Most of you have heard me talk about Tom Venuto many times he is a great trainer and I get his newsletters. Just google him to see how good he is.

But there is also a younger trainer that has some good tips named Ben Greenfield.
www.bengreenfieldfitness.com/

He is more of a Tri-athlete so some of the things he promotes I don't really deal with, but am happy to share him with others looking for this type of training.

If you subscribe you REALLY will get his ebook FREE and it has some great information, just saying.

I hope you will check out my videos, and rate them or maybe you will try them and they can help you. Today's workout may be a lunch run again.

NO EXCUSE I MAKE IT HAPPEN!

Weekend Kettlebell Workouts

(NOT ME)

I got in some great workouts and had some cake on Sunday other then that I think I did pretty good with my food choices. Considering I had a dinner out and a pot luck I could have went food CRAZY on.

Shred it with weights my only warning here is that you must be mindful of your form not to hit yourself. Plus hold in your abs to support your back during the swings. As with any kettlebells swings you need to be aware of form and core.

I really feel this today in my shoulders as I am using a 12lb kettlebell but it is the right weight for me. My back is a bit sore, but it was already bothering me from running again.

Age.

Today's plan is a run at lunch 2-3 miles with a few inclines. I skipped out on P90X core do to my back and all the swings I did, no way could I do it but will be back at Cardio X Tuesday.

This is a GREAT Kettlebell site I can recommend in case anyone is interested in this type of training
www.mbodystrength.com/mbkewodvd.html

I did shoot 2 new youtube videos if you want to see those :-) just click my youtube icon at the top right side of my blog.


Monday Workout - Plan 2-3 miles at lunch
Run at lunch

Sunday Workout:
Workout - Legs at gym & Shred w/Kettlebell Level 2
Mood - FIERCE
Wt - 122
Time of workout = 45 gym + 25 JM + 45 after dinner walk = 1 hr 55 mins
Cal burned = 382

Gym workout:
Elliptical = 7 mins Level 1 resistance 4
Squats 70lb 2x12
Laying glute press 55lb 2x12
Standing glute press 40lb 2x15
Back extention 40lb 2x20
Captains chair 20 straight alt bent leg lifts

Manual stair climber - 5 min = 50 cals
Elliptical level 1 resistance 4 = 10 mins = 100 cals

Afternoon workout - JM Shred with weights
25 mins

Figure 8 (hard to do without hitting yourself)
Jack w/press
Lunge back
Toe taps - 30
Hip thrust - 12

Repeat 2 times:
Rock n roll up -12
Back lunge w/press -15
Leg up halo - 2x10

Repeat 2 times:
XJacks w/at chest - 25
Plank rows - 15
Swings w/dives -25
Plyo swings w/3 way walk - 25

Repeat 2 times:
Squat w/shoulder press
Rotating swings (Heros)
Inverted grip pushups - 15 (these are super odd)
Punch swings w/1 arm out

Crunch twist w/kettlebell at chest

After dinner walk 45 mins

Saturday Workout:
Day 1 Jillian Michael's New DVD Shred w/Weights
I used a12lb Kettlebell and did Level 1

Workout - Shred with Kettlebells Level 1 & Yoga Class
Mood - Ampd
Wt - 122
Time of workout - 90 minutes + 45 after dinner walk
Cals burned = 246 + Kettelbell circuit

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

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

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

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

Hatha Yoga Class - 1 hour

After dinner walk 45 mins

NO EXCUSE I MAKE IT HAPPEN

Thursday MOTIVATION Blog

" The blueprint for success is inside you. It will stay there unless you take it out and create it."
Larina Kase

" You are never too young to start, neither are you too old. You're as young as you feel and as old as your dreams."
Written in 2010 by Stanley Anukege

" Sometimes you have to stand alone to prove that you can still stand."
Author Unknown

" If you believe in yourself and believe that you are worthy, whatever you focus on with all of your mind and pursue with all of your heart, you will achieve."
Written in 2010 by Mike Shippey

" You can sit back and wait for the right time - but a missed opportunity is a missed chance for your dream to become a reality."
Written in 2010 by Shona Blackthorn

" Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring."
Marilyn Monroe

" I rate enthusiasm even above professional skill."
Edward Appleton

" One person with a belief is equal to a force of ninety-nine with only interests."
John Stuart Mill

" Your success: It's up to others to believe it's possible. It's up to you to make it happen."
Written in 2010 by Brent Dmitruk

" The Key to Success is to learn to do something right, and then to do it right every time! "
Won D. Sohn

" Success requires rituals with consistency, goals with passion, and dedication with determination!"
Written in 2010 by Will Brown

Its your DAY use it wisely........

Labor Day Vacation Picture Blog

I had a great holiday weekend with my family, I hope everyone did. I just thought I would post some pictures.

My nephew Joey

His best friend Tristin

Me and Joe

Me in a cotton Field, my family used to grow cotton my mother picked it her whole life.

Cotton this is how it comes before you get it in a pair of jeans or a t-shirt and its where the song the "Bowl Weival" came from

They did some hay rides

Dog A/C is this so funny, he has his own fan to keep cool with :-)

My mom (in the gold shirt) and her brothers and sisters

It was my uncles 55th birthday (and yes I had some cake)

His really great barn I just love it!


Its back to work today. On Friday I did replenish all my workout supplements. AMP whey in chocolate, Gold Standard Whey in Vanilla Ice Cream and 4 OHYEAH bars for my trip.

Looks like I gained 1 lbs so this week I need to be SUPER CLEAN on my eating. Today I had a strawberry vanilla whey protein shake post workout.

Wednesday workout:

P90X Round 3 Lean Week 6 Day 4
Workout - P90X Kenpo
Mood - Good Morning
Wt - 124
Time of workout = I did 45 minutes
Cals burned = 411

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

Saturdays workout:
P90X Legs and Back Week 6 Day 3
Mood - Yippeeee
Wt - 121
Time of Workout = 40 mins
Cals burned = 160

15 Balance lunge
25 - 5lb Calve raise squats
15 Reg pushups
25 Skaters
90 Sec wall squats
20 Wide pushups
15 Step back lunges
24 Alt side lunges
20 Close arm pushups
1 Min single leg wall squats - switch per 10 sec
20 - 5lb Dead lift squats

The rest of the time on vacation it was just walks or cleaning.

NO EXCUSE I MAKE IT HAPPEN

Food Combo You Won't Believe!

I made this creation last night and brought it in my lunch today, its SCRUMPTIOUS!


Im in love ;-)


With Yogurt and Almond butter!


Look how creamy and decadent it is!

Yes tonight I decided to be creative and I mixed 1 tbs of Trader Joe's Almond butter with roasted flaxseed with 1/2 cup of Vanilla Yogurt and the outcome was D-LISH!

I tried dipping strawberries in it, but I like it just plain OR maybe with apples and some dark chocolate shreds.... hum. How about frozen bananas with this, just get creative.

The consistency stayed nice and creamy just like regular Yogurt only it gave it the nutty and crunch of an scrumptious naughty candy ice cream something or other.

I did use a cheap yogurt with bad stuff in it but if you used a 0 Greek and a sweetener, this could be even more delightful and more healthy with higher protein and less carbs.

If you like sweet and salty this is one for you!

Ok the low down:

Serving 1/2 cup
Cals = 205
Fat = 9.5 [the good fats]
Carbs = 26
Protein = 7g

Yup, its a keeper........move over Resess Peanut Butter Cup, Hello Almond Yogurt!

NO EXCUSES I MAKE IT HAPPEN

Don't Eat Poison!

I ate this poison last night, loaded with fat and even though I only had a few pieces and very little sauce its FRIED what can I say?

Do you know a full order of this is like 1,100 calories and 50 grams of fat? Its just crazy, I usually order fried rice and have 1 cup. Ugh, I feel like yuck today from this slug being in me.

It only took about 9 pieces of this fried food and 1 egg roll to mess my tummy up. This is what happens when you are used to eating at home, you have control and that control helps your body function so much better.

Imagine putting low grade gas in a high performance car!

Just don't do it!

Tonight will be salad to make up for this, and I will be gladly eating it and feeling the freshness of the lettuce on my palate ahhhh.

Once you get your body used to eating cleaner you will find that all those other foods will not taste how you thought they did. You will no longer crave salt from fries and fast food, it changes you.

No it may not be easy at first but you don't have to go cold turkey.

You can just drop from 3 times a week to 2 then taper off to every other week and track it on your calendar and each week you will get stronger to move away from that to foods you can make at home.

Get creative with food, learn how to pack and store it. Learn everything you can about it so that you LOVE and look forward to creating a dish to enjoy.

Don't eat poison, your worth so much more!

After workout smoothie:
1 scoop casein whey chocolate
4 strawberries
1/2 cup water
1/4 milk
1 dash of olive oil

P90X Round 3 Lean Week 6 Day 2 Cardio X

Workout - Cardio X & Yoga Core Class
Mood - Oh yeah
Wt = 122
Time of workout = 35 minutes + 1 hour Yoga Class
Cals burned = 289

Minyata
Plank
Downward dog
Upward dog
Forward bend
Swan dive
Runners lunge
Warrior 1, 2 and reverse warrior

Ball kick - 2x25
Hook upper cut side kick - 2x25
Knuckles ball kick back kick - 2x25
Jab cross hook upper cut - 2x25
3 direction kicks 2x18

Repeat this series 2 times:
Airborn heisman 30 sec
Swing kicks 30 sec
Jump shots 30 sec
Snow tire 30 sec
Wacky jacks 30 seconds

Tonight Yoga class..........

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Week 6

I am feeling pretty good about my workouts and blasted 276 cals yesterday and today added 5 more pushups to my workout.

The idea was also to run last night but then I saw Glee on and got sucked in. I don't watch much TV but love that show.

Something about the styles and the music really make me feel good when I watch it, since so much on TV is negative. When they sang the song "You are beautiful" it really touched me as each and everyone of us has beauty in us.

Most of us are hardest on ourselves and see things that no one even notices, (my nobby knees) but you have to let that go and see the good in you. Focus on all the positives and see how things start to kick in for you.

People will notice a change in you, and so will YOU. So take time to see that your beautiful and be grateful.
(Note to self, forget that you saw things giggle during your workout and focus on good things)

Today's after workout smoothie:
1 scoop chocolate casein whey
5 strawberries
1 cup water
a splash of milk

P90X Round 3 Week 6 Day 1
Workout - Core Synergistics
Wt - 121
Mood - Smiles
Time of workout = 45 mins
Cals = 292


Stacked foot pushups - 20 [I added 5 to this from last week]
Banana Roll Boats - 24
Leaning Crescent Lunge - 24
Squat run w/3lb DB 1 Min
Sphinx pushups - 10
Super man Boats - 15
Low lateral skaters - 30
Lunge reach w/5lb DB - 30
Prison pushups to max - 10
Side hip raise - 12
Squat X Press w/3lb DB - 30
Plank tatarunga runs - 10 sec switch 1 min
Walking pushups - 20
Lunge kickback curl press - 5lb db 2 min
Towel hopping 1 min
Reach high under pushups (T stand with twist) 1 min
Steam engines - 50
Dreya roll - 12 (1 min)

Bonus:
Plank to chaturanga - 1 min
Half back - wide tires 4 up, high knee run back 6
Table dip leg raise - 25 (backward bridge w/leg lifts)

ps - I need only 3 more votes to get my blog to page #2 if you could please click the "Blogger Choice Award" icon and vote for me I would be very grateful!

NO EXCUSE I MAKE IT HAPPEN