JM 30 Day Shred Level 1

Zumba last night zapped another 300 cals to the curb, it was a great session!

Happy St. Patricks Day!

I have my corn beef, carrots and potato meal ready to go from my local food store Dierbergs. Its so nice to have it all ready to go and you just heat it up in this nice divided plate. All I do is remove the "pat" of butter they place on the carrots and potatoes and eat it right up.

Today's Green Monster
1/2 banana
2 scoops vanilla whey
1 cup water
1 cup fresh spinach
1 tsp olive oil

I like this more then when I make it with strawberries. Even though bananas have more carbs I don't care for the little strawberry pits. When you make it with milk the strawberries are better.
I am adding the olive oil for a good fat, in case you wonder why and you can't even taste it.

Workout - JM level 1
Time of workout = 20 min
Cals burned = 133

150 Jacks
Butt kicks
Jump rope - with ball ropes

Repeat 2 sets:
Side lunge w/lateral lifts 5lb db
Lunge w/bicep curl 10lb
Sumo squats w/10lb hammer curls
Laying chest flys 10lb db
Bent knee oblique crunch
Bicycle crunches
Bent knee cross leg oblique crunch
Forward sitting bend
Side reach sitting stretch

NO EXCUSE I MAKE IT HAPPEN!

30 Day Shred Level 3

I need to go back and do this workout again, I am doing Bob's and love it so much MORE.

I only got to see the weigh in last nights on BL because of Bible Study (+2 cookies 1 tbs Almond Butter) I could tell the trainers were tough on them. (puke on the treadmill guy and JM yelling always a plus)

Saw a few clips of other trainers, all you Biggest Loser fans out there...who will they choose?

Tonight Zumba in new Zumba shoes, will try to get pics and details. Since we have snow on the way, who knows what will happen its due for 5pm right at rush hour. YIKES!

Today's smoothie:
1 banana
1 cup water
2 scoops chocolate Amp


Workout (what I remember)
Workout - 30 Day Shred Level 3
Time of workout = 20 Mins (skipped cool down)
Cals burned = 134


Warmup
Jogs
Cross arms
Arms over head greaser
Standing toe touches

Plank up downs
Supermans
Cleans
Alt lunges
Jump lunges
Mountain climbers
Planks
Jump sumo squats
Core scissors
Core pikes

I added:
Seated back rows 15lb x 15
Lateral lifts 2 way hammers 5lb x 20
Twists
Hamstring curls

What I like about the short blasting workouts like this is, if you give it YOUR ALL you will really work up a sweat big time. Also on level 2 not as many plank moves.

Tip: Focus on form on any of the plank style moves, and ALWAYS KEEP YOUR CORE IN. Keeps strain off the back and helps you do the movements better. (means suck in belly and keep butt down lol)

NO EXCUSE I MAKE IT HAPPEN

Shoes and Shred Level 2

The Zumba shoes I bought yesterday look very much like this.

Yesterday I went to Kmart to look for a broil pan since I had this gift card from Christmas. I don't really shop Kmart but I thought I would look around since they did not have the pan I wanted *sigh.

I found some black low profile tennis shoes I think will be perfect for Zumba and they have arches with enough cush in them I believe to work good. I was actually getting laughed at by a little girl, as she walked by and I was doing some salsa down the shoe aisle. She passed me 3 times, I think she wanted to join me or just thought I was crazy not sure.

They look like almost this, same brand only they are thicker on the soles, and a bit higher in profile

The shoes I want to go back and get:
www.kmart.com/shc/s/p_10151_10104_035B176973110001P?prdNo=8&blockNo=8&blockType=G8


So for $9.99 I bought them and took them home. They have a second pair (see link above) very much like them, only even lower profile.

I may go back and get them and see which I like best. Hum. Still less investment then the $50 dance ones I was looking at.

Any Zumba lovers let me know your thoughts.......

This morning I decided to mix up my workout today since my energy has been zapped from this gloomy wet muggy weather we have been having. It is turning me into the Cookie Monster!

SNOW ALREADY! Enough of this moisture that is killing my breathing just snow and get it over with. Then spring will come and the sun will shine and flowers will bloom and T will be happy!

What I like about this workout is you really can work up a sweat in a short amount of time. I don't go really deep on the lunges and the squats but here is what I remember from the workout.

Tonight is bible study, I will try to get in some 15-20 Zumba with Beto before we start.

Today's smoothie:
1/2 banana
2 scoops Amp Whey chocolate
1 c water

Workout - 30 Day shred Level 2
Time of workout = 25 min
Cals burned = 134

J-jacks = 50 x 2
High knees = 30 sec x 2
Skaters 30 sec x 2
Twists 30 sec x 2

Lunge w/back row - 2 x12 15lb db
Squats w/bicep curls - 12 x2 15lb db
Lunges w/hammer curls - 12 x 2 15lb db
Chair w/lateral forwards - 12 x 2 5lb db

Walking pushups = 12 x 2
Double crunches = 2x 20
Leg lift crunch w/5lb set db overhead = 2 x 20

NO EXCUSE I MAKE IT HAPPEN

JM Shred Level 2 Functional Test Results

Image: softballperformance.com [not me]

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

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

Total score = 12 [14 being the best]

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

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

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


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

After workout snack =
2 scoops vanilla whey
1 cup water

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

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

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

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

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

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

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

double jump rope 70/70
plank twist 26

NO EXCUSE I MAKE IT HAPPEN!

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!

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

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!

Don't Hate Your Trainer

www.sparkpeople.com/mypage.asp?id=KAREN7360
My Trainer Karen Finch is 56 years old & HAWT!

I'm not hating my trainer, its just like getting a spanking you don't like it but you probably need it right? You know when you have been bad or done wrong and MUST pay. (Do you think she got this body eating junk, NOT!)

Done wrong = FAT!!!

It has been proven you get 30% better results working with a trainer, even all the greats have trainers.

I have been blasting the workouts but have not had as "clean of a diet" as I need to have right now, so its back to the drawing board. My trainer said I have got to lower my calories to reach the goal, and just when I was loving my salads.

Why?

I have been putting sunflower seeds, or walnuts, raisins, apples or strawberries, and all that is going to have to change to more protein less carbs. It's not that I won't be able to have wonderful salads, I just have to change what I am putting in them. (Sniff, sniff).

No more banana smoothies.....they have to go too! (Sniff, sniff).

2 bad things for me, bananas and corn. Well for now anyway they are just too high on the carb list for this carbaholic. Sad, just sad but the sacrifice will be so worth it.

When I get to prance around in my swimsuit on the beach, all the sacrifice which really is not a sacrifice its just looking at food different will be the pay off.

Eat clean = NO FAT!!!

Now just in case your wondering, I have done really well with sugar. The only sweet thing I have had besides fruit has been toffee peanuts, and guess what?

THEY GOT TO GO! (Sniff, sniff)

So I got my spanking and I am back on my feet ready to go to work again on my new eating plan.

Here are my workouts, and I am really challenging myself with the manual stair machine. If I get past 40 floors and 10 minutes next week....I will be MORE then thrilled!!!


MONDAY:
Off day, teaching class tonight


SUNDAY WORKOUT:
At the Gym Cardio
Time = 60 minutes + 30 minutes after dinner walk
Cals burned = 450 + 105 = 555

10 min - 40 flights of steps = 100 caloires
30 min eliptical - all levels 3 miles = 350 calories
2x10 hyperextention
2x15 lat pull downs
2x20 captains chair/ball crunch machine

Triangle
Colbra
Downward facing dog


SATURDAY WORKOUT:
(Today should have been Biggest Loser workout but I did Shred level 3 again before going to the gym)
20 Min workout - 30 Day Shred level 3
AM workout at gym - 1 hour Power Yoga & 1 hour Kickboxing Class w/3lb db

Kickboxing class also included:
Walking pushups
Boat with punches - 3lb db
Wall squats & Jump squats
Lunges w/jump lunges
Jumprope and boxer shuffles

Cals burned = 407 + 130 = 537 (+30 day shred?)
Time of workouts = 2 hr 20 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!

How To Get A 6-Pack Abs!

I am keeping a fire under my feet!

This has been one of the hardest things to do, stay in the ZONE day in and out. First thing, IF YOU WANT A GREAT BODY get rid of the TV and negative press. I just don't know how anyone can let that suck your life out of you really!

I was thinking this today, as I heard of a massive crash. I am sad...true, and I have compassion but it won't help me to get down and out about it. I have goals and things to do, and I need all the POSITIVE energy I can muster up!

I'm trying to find my 6-pack abs!

How do you do that EXACTLY?

1. Start with a clean diet - NO sugar, fake stuff or real! And no perservatives or high fats, keep good fats low. This part of it SUCKS!

2. Keep your calories in line - Higher protein macro and lower carb macro. Don't get me wrong here YOU NEED CARBS! Just not the bad ones, stick wtih the clean carbs they are your energy. (I am against the Atkins Diet)

3. Core work - NOT crunches, you need all around core, planks, back extentions, oblique work and incline cardio all great stuff.

4. Keep them sucked in all times - its supports the back and keeps them fired up, and just plain makes you look better. (A trick I have shared for beginners is to tie a thin ribbon around your waist sucked in, each time you relax you will feel it to remind you)

There is no easy way on this, but it can be done ask anyone they will tell you it was all about the diet. What is my biggest challenge?

D-I-E-T!

Sure I can eat salads, chicken and fish but you really have to have more then that for a 6-pack, you need lean mass and totally clean eats. I'm getting better but still a work in progress.

So if your going for the 6-pack, don't get discouraged it takes time to see them "pop" and to keep them. You don't want to build them, you want them flat and ripped. So keep the fire under your feet, and just keep going.......I am. Results may be slow, but they are coming!

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

Post workout smoothie:
1 C Rasperry
1/2 Banana
1/2 C Almond milk
1 Scoop Vanilla ice cream 100% Gold standard Whey

20 Min workout + 10 extra of Level 2 - 30 Day Shred level 3

Cals burned = 271
Time of workouts = 30 mins

Stats:
WT - 120
BF% 23.0 - this is up sadly!
BMI 20.8

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!

What...A Penny For A Calorie?

NOTE TO SELF: Eat pie and apply to thighs!

It's true, last night we had bible study and for dessert (of course there is ALWAYS dessert) it was mini apple turnover pies.

Did I eat one .. .NO all I thought was, how hard I am working kicking sugar to the curb....do I want to apply that apple pie turnover to my thighs???

NO WAY!

Each time you think its just a "SMALL" thing, it adds up!

Think of it like "pennies"....how many times you may be thinking huh, you can't buy anything with a penny! But add them up, they DO matter and its the same with calories.

Or "oh its just a small (a few pennies) piece" every piece of the pie adds up!

1 Calorie = 1 penny (not literally but you get the point)

So you add the calories (pennies) of 230 ($2.30) for that little cute tasty pie per day and in a weeks time its 1610 ($16.10) or 83900 ($839.00) a year and year after year that adds up. (Some days more then others see picture)

So remember these things when your mindset is off in "candy land" how long do you want to save????

3500 calories = 1lb (on or OFF)
$35.00 = 1lb

It's so much easier to spend then save isn't it?

But challenge yourself......
Every time you say "NO" to a treat, add that amount of (calories) pennies in a jar and see how much you have at the end of the week....you may be AMAZED!

I am already up $2.30.....woo woo

Also keep in mind, when you are seeing changes they are small...until that SHINNING moment when the jeans zip right up and fit just right!

It was all those little things that made that happen, NOT a week of starvation.

It was all the little extra steps from:
Parking far away
Taking the stairs
Getting off the couch
Eating healthy foods
Cutting down on fast food
Ditching the soda
Saying NO to dessert
Starting instead of stopping

We are always counting, why not start saving?

Today's post workout - 1 scoop vanilla ice cream Whey 1/2 c Almond milk

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 = ?

Warm up:

Windmills
Hip circles
Knee circles

Workout:

Pushups - 15
Bent over rows - 10lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 7lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

Laying chest flys - 7lb
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!

Ps, I was motivated to write this because of sparks new SparksSavings site!
Check it out here:
http://www.sparksavings.com/sparksavings/savings_login.asp?whereFrom=%2Fsparksavings%2Fsavings%5Fhome%2Easp

"Fudge" Your Food = FAT!

Every time YOU "fudge" at your numbers, you get NO WHERE! Your just cheating yourself, not your significant other, not your parents or kids, just YOU!

Here is my workout today, I am on the JM killer rotation workouts! I am doing YogaMelt 1,2 then Shred, 1,2,3 then Last Chance workout. Those are my only JM workout dvd and doing this rotation is really working up a sweat.

Last 2 days I did a 3 mile run at lunch and inclines, same plan for today I am loving the spring weather. Thinking I am due for new shoes too. Thanks Uncle Sam, I may have to get some its been a long time. I always give my old ones to my mom, to work in the yard she loves it.

FUDGING on your food intake = FAT

Its true, because I have been living this lie for the last 6 months. WAKE UP T, WAKE UP!!!

During the holiday I was just saying, "its 1 cookie what will it hurt?" Well that's just like anything you fudge because next its more and more, a cookie then a soda then an energy drink.....its ENDLESS....Hello cellulite and buh bye abs!

DON'T FALL FOR IT!

You just erase all the hard work you did not to mention the damage inside your body. I have trouble most of you know with sweets.....so that is where my "Fudging" comes in. I have to REALLY watch it, or I go overboard and even if you don't log it.......its still counts!!!

You may think its healthy food too, but portions MATTER! Remember when you eat out, consider it DOUBLE what you would at home. Double the cals and double the fat, that's why it taste so good.

But before you fudge, just remember ..... look in the full length mirror is that what you want to see? If not, then STOP FOOLING YOURSELF. I workout a TON and can't even workout enough to burn off that "fat diet" I have eaten.

I used to be like this with money too, but now......NO MORE! I don't want to work till I am 70 and I don't want to die before I am 110 there is no time to waste, because it waits for no one!

NO EXCUSES I make it happen!

Post workout snack = 1 scoop whey 1/2c skim then 1 hr later 1 med apple w/2 tbs peanut butter

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 = ?

Friday Stats:
WT = 120 (this is up 1.5)
BF% 22.6 (this is down .08)
BMI 20.5

Warm up:

Windmills
Hip circles
Knee circles

Workout:

Pushups - 15
Bent over rows - 10lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 7lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

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

Butt kicks
Jump rope
Arm punches
Side obliques

Cool down;
Wide leg stretch
Quad stretch

NO EXCESES I MAKE IT HAPPEN!

Ps...Here is a yummy coffee sauce recipe
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m3d19-Why-drink-your-coffee-when-you-can-eat-it

New Video Prone Pike

My new Prone Pike Video is up!

http://www.youtube.com/user/trainertfitness?feature=mhw5

(feel free to rate it)

Here is my Jillian Michaels kick my butt workout weekend! I really feel good and am sticking with JM till the end of the month. I also got a chance to do just one video and if I was better at the software I could play all day making them lol. I'm a software nerd.

Today is my off day but I will be teaching ball class tonight then doing Level 1 YogaMelt. I am still missing my 1 hour from spring ahead, uggg.

Saturday:

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

1 hour Power Yoga class

Workout = Shred 2 & 1 hr power yoga
Mood - Bring it!
Time of workout = 25 min + 60
Cals burned = 130

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 thrusts - 15

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

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

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

Cool down:
Straight leg stretch
Quad stretch

Sunday:

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

AM workout - 4 miles
Cals burned = 450
PM workout - 30 Day Shred level 3
Time of workouts = 1 hr 10 mins

Cals burned = ?

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 stretch

Getting the Rockstar Body......

Are You Hard Enough On Yourself?

Are you hard enough on yourself?

Are others hard on you?

Do you push yourself to be better then you were? Do more in a day? Take time to help? Show people you care? Set the bar higher? Get out of your comfort zone?

Being hard on yourself is not the same as critical.

You are not looking for flaws here, you are looking to reach deep inside and feel what you want and go for it!

You have to be "SOLD"!

Believe in what you are doing and going for it with heart, soul and passion, knowing what you are doing is getting you to where you truly want to be at.

SOLD!

I question ME sometimes because if I really want something am I working hard enough, trying every option and putting heart soul and desire into it? Am I on course, am I sold?

How bad do you want it, REALLY?

Sometimes others can not see the desire you feel, and maybe they think "oh she isn't trying as hard as she could", or they say "if she wanted this or that bad enough, hungry enough, she would be doing this or that instead".

Or maybe they can see you have the desire because THEY BELIEVE IN YOU, but they can see what you can not.... you NEED to be pushed a bit harder!

Weekend Workouts:

Today:
JM 30 Day Shred Level 1 - Weights used 10lb -7lb
(post workout: 1 Scoop vanilla whey 1/2 light soy)
45 Min incline walk at lunch

Friday Stats:
Wt -118.5
BF% 23.8
BMI 20.3

Saturday:
JM 30 Day Shred Level 2
1 Hour power yoga class

Sunday:
JM 30 Day Shred Level 3
45 Min straight cardio elliptical

This Months Workout Goals:
Letting Jillian Michaels whip me in shape the rest of this month!!!
Using the programs I have, alternating them. I will go to the gym on Saturday and Sunday. (May do the Tuesday AM interval class next week)
JM workouts - 30 Day Shred, YogaMelts, Last Chance workouts


Train On!

Psyk'd About JM's Yoga Melt Down Workout

I am already in love with this workout! It's just the motivation I need for spring, for my back, spine and mind over matter! Woo woo......

Of course I love JM and she explains everything very well and its a pretty smooth moving dvd. I like that she adds some twists to yoga poses, and I consider this Power Yoga because its fast pace. You won't be bored!

Also she shows modified so its easy for someone new to do this. As she shows both, and tells you how to keep the form before moving on to more advanced.

This really got me to work up a sweat!

Considering this is a 30 minute workout she says you will lose up to 5lbs a week, SIGN ME UP! I think after you know the moves you could do this to your own music pretty easily.

Downside........NONE.

I can't wait to do level 2 tomorrow, its that good.

Todays post workout:
1 scoop vanilla ice cream whey
1/2 c low fat chocolate soy


YogaMelt Level 1

Mood - Psyk'd
Wt - 119
Time of workout = 35 minutes
Cals burned = 76

YogaMelt Level 1

Body weight workout - Be comfortable being un-comfortalbe. JM

Warm up
Moutain pose & Breathing

Workout
Cresent lunges lifts
Plank
Chateranga pushup
Sun salutation
Warrior lunges - R leg
Camel heel touches
Camel
Rolling T-Side planks
Warrior lunges - L leg
Plank
Camel heel touches
Sun salutation
Warior 3 - R leg holding leg pose
Elbow to plank to dolphin
Locust
Warrior 3 - L leg holding leg pose
Elbow to plank to dolphin
Locust

Cool down
Single leg bent reach stretch
Twisting spinal stretch
Single leg bent foward laying stretch

Mind over Matter.......

Jillian Michaels...She's Back! Save 20% NOW!

I can't wait to pre-order this...enter code YOGAMELT AND get 20% off here!

Jillians New Workout Yoga Meltdown, the name says it all!