March Madness Workout Day 4

It was a good sweaty Yoga workout!

Taking P90X by storm again.........

Program:  P90X

Yoga class last night = 9 clients

Thanks for reading........

March Madness!

Hi! It has been a really fun February, one day snow the next in flip flop......moving on to March Madness!!!

Me.

So I started P90X again this month, it has been a while since I was so busy with clients, I really had not been able to squeeze it in. 

It takes some dedication at least 45 minutes to an hour a morning. 

So..............this speaks to me:

I was doing a webinar and clipped this supported back bend, from Yoga University. 

I am going to try this and see how I feel. 

Lastly I have really been trying to get back to my creative side.

Not just creating yoga sequences and play list for class but trying to do something good for community too. 

I'm feeling this big time:

So here is my workout plan and workouts:

March 1 - Started P90X 

March 1st - Chest and Back 

March 3rd - Plyometrics

Thanks for reading........

Extreme Yoga...huh?

I love how this girl does plank jacks, we did something very much like this last night at Yoga, which I call Extreme
www.exercisetv.tv/workout-videos/cardio/jumping-jack-plank-7670

I was hoping for a change in my stats but so far, not. I am not putting in enough effort in the ST. That is going to change!

Todays smoothie:
1 c water
2 scoops cookie and cream whey
1 c raw spinach
1 tsp olive oil

Todays workout:
Workout - P90X Legs and Back
Time of workout = 30 min
Cals burned = 90

Friday Stats =
WT - 123
BF - 25.4
BMI - 21.1

Warmup - 10 min
Jacks
Forward bend
High knees
Run lunges

Close grip pull up - 10 asst
Ski 2x20
Back lunge w/5lb 2x20 plus bicep curl
3 way lunge w/5lb 2x20 (kicks only)
Single leg dead lift 5lb db 2x16
Squat calve raise 20
Sidle lunge w/5lb db

Last nights workout:
Workout - Yoga Extreme (check out the moves!)
Time of workout - 1 hr
Cals burned = 265

Ashtungas
Cobra
Chaterunga
Chaterunga spider push ups
Single leg downward dog to elbow outside push ups
Pegion with forward bend
Down dog plyo jumps
Low head stand on elbows
Dolphin to head stand
Dolphin push ups
Forward bend

Special thanks to all of you that are helping me right now get over my hump!

P90X Back and Bicep P90X MC2

Me doing pull ups and I need to do more of them.

Its official I signed up for Zumba Toning in June. This will give the ability to train Zumba in a more fitness style using 3lb hand weights during the workout. This is more my style, less dance more fitness I am PUMPED. (I have Zumba Basics)


T. is making serious changes in her life.

Today I decided to get back to my weights and rawk a good workout. I managed to get in about 24 mins of the actual lifting, with my new meal plan sometimes it takes a bit longer in the potty and it eats my workout time.

Starting in April I will be back to my 5.30am wake up call and hitting it in high gear, hoping to teach and train in low mid-drift tops.

I won't start teaching my class for another 3-4 weeks which is fine, I still have some modifying for the area of the studio I am using. I loaded my pictures last night, but with a client at 6.30pm I did not have time to blog about them, maybe this weekend. I also changed whey proteins and I am staying at 123-125lb which feels good on me.

Maybe signing up for the 5K Bulldog Dash, (remember 2 yrs ago I came in 3rd for class?) just to give me another goal and my new guitar should be here today or tomorrow. Tadaa!

Today's smoothie:
1/2 c fresh spinach
2 scoops cookies and cream whey
1/2 banana
1/2 c peach no sugar added juice (splenda only)

Workout - P90X Back and Biceps
Time of workout = 30 min
Cals burned = 90

P90X Back and Biceps 10 min warm up

1 set each:

Close grip pull up asst 12
Bent over rows 12 15lb db
21's Bicep curls 10lbs
Cross body curls 10 15lb db
Switch grip pull up 15
Elbow out lawn mowers 12 15lb db
Standing bicep curl 12 15lb db

NO EXCUSE I MAKE IT HAPPEN

PS New P90X MC2 www.youtube.com/watch?v=wEjoFxgn8Ow

P90X Chest and Back

Again we had snow this morning, so I had to get up early for that...WHEN WILL IT END?

However, I managed to get in 20 minutes of P90X Chest and Back. Now I should have fast forwarded to the strength training part, because the beginning is just like what I did last night at core minus the pull ups. Ugh! so sore, I kinda whimped.

Don't bother looking for my body stats this week either. I will post those over the weekend if there is change, I just did not feel there was any big change again this week at all. (remember that sugar melt down?)

I have to say doing my Green Monsters this week, I have really felt more energy and full longer. I drink it at 7.15am and am usually starved by my breakfast at 10 am but now I feel just right.

Thinking I may include one of those for my afternoon snack, it just makes me feel TOTALLY energized by all those good greens.

Find Green Monsters here:
www.greenmonstermovement.com/


My Green Monster:
1/2 c blue berries
1/2 banana
1 c cold water
2 scoops vanilla whey

Today's Workout:

Workout - P90X Chest and Back
Time of workout - 20 min
Cals burned = 50

Pushups - 20
Pull ups asst - 15
Military pushups - 15
Wide grip pull up asst - 10
Close push ups - 5
Reverse grip chin ups asst - 10

Tonight:
Train client TRX & Cardio


Last nights Workout:
Workout - Yoga Core
Time of workout = 1 hour
Cals burned = 266

Includes 200 core moves:
Bridge w/ball at knees
Planks
Dolphin push ups
Modified push ups
Advanced push ups (downdog, to plank, to hover (chaterunga) to updog to downdog)
Reverse crunches legs up
Folded knee reg crunches (lotus crunches)

NO EXCUSE I MAKE IT HAPPEN!

Back and Bicep Part 2 w/Zumba

"Without a background you can't have a foreground" Tony Robbins on The Exceptional life program.


I finished yesterdays P90X workout right after work, plus I did a 20 min incline walk at lunch it was so cold. Complete with my 20 minute Zumba with Client.

My green Monster was blue-nana delish:
1/2 fresh spinach
20 blue berries
1/2 banana
1 c water
2 scoops vanilla whey

(still looked fabulously green for Monsters click the link on my side bar)

Workout = P90X Back and Bicep + Zumba
Time of workout = 60 am/pm split + 20 pm
Cals burned = 263
Warm up 7 min
Jogs
Lunges
Jacks
Stretches

Workout 32 min:
Lawn mowers 15lb 15
Wide lawn mowers 15lb 15
Cross body 15lb 15
Wide bicep curls 15lb 12
Reg bicep curls 15lb 12
1/2 way bicep curls 10lb
21 10lb
Asst pullups 15
Corn cobs 15
Wide asst pullups 20
Bent over rows 15lb 15

Lunch workout = 20 min incline walk

PM Workout split 25 min:
Bicep curls 15lb 12
Out curls 15lb 12
Hammer in out 15lb 15
Crouching bicep curls 10lb 20
Sitting bent over rows 15lb 12
Pull ups of choice = reg 10
Flip grip hammer - 15lb 12
Superman's x 3
Bent over row curls 10lb 12

Cool down:
Pot stirs
Bicep/tricep

Zumba express = 20 min

NO EXCUSE I MAKE IT HAPPEN

P90X Back and Bicep

You can't get a better workout then P90X!

Today I went back to P90X for a good upper body workout, gotta love Tony Horton. Heck he has my same initials. TH and I have to be careful when I say I have a "love/hate relationship with TH" lol......I am not talking about myself.

I can't wait for his M3 to come out, its going to be a KILLER I saw the preveiw YIKES.

If it gets nice at lunch, I will walk or do inclines and if not it is Zumba tonight for cardio.

On the pay if forward with shoes update: Mary loved her shoes last night, as a matter of fact she kept the ones that were the rocker style with the larger heal. She said she really felt like they were made for her! They had the best reviews from nurses so I figured they have to be good.
She was so super grateful to have them and NOT have to wear her support insoles with them. I felt really blessed to give them to her, and she said she never had anyone give her something so nice and thoughtful....tears in eyes.

I will return the other pair later this week.

Green Monster:
1/2 c spinach
1 cup water
1/2 banana
2 scoops vanilla whey

I can't remember the order of this workout, since I did not log it as I went I didn't have time today we had an ice storm.

Workout = P90X Back and Bicep
Time of workout = 40 min
Cals burned = 50

Warm up 7 min
Jogs
Lunges
Jacks
Stretches static and ballistic

Workout 32 min
Lawn mowers 15lb 15
Wide lawn mowers 15lb 15
Cross body 15lb 15
Wide bicep curls 15lb 12
Reg bicep curls 15lb 12
1/2 way bicep curls 10lb
21 10lb
Asst pullups 15
Corn cobs 15
Wide asst pullups 20
Bent over rows 15lb 15

NO EXCUSE I MAKE IT HAPPEN

P90X Round 3 Lean Week 13

Image: HGTV

Moving on.......away from the candy dish!

Yesterday I finished my double workout, Kenpo in the morning and after work Yoga class burning 133 cals. I came in with a total calorie blast of 504 for the day....wow!

That means Thursday was Day 3 (Kenpo) & 4 (Yoga X) workouts leaving today as Day 5 Cardio X.

But this morning after staying up late and finishing the curtain project I did not do a workout. Tired T.

Good news is that I did a 3 mile run at lunch, and the basement looks FABULOUS!!!

I took the before and after pictures (without the art work) and will post those this weekend, and ask for opinions. Now I have to sell that little antique dresser and I will have the space I need to start training Heavy bag boxing for women.

I will take my stats this weekend, and wrap up P90X for the year posting all changes made.

P90X Lean Week 13 Day 5
Yoga (I did this last night as a double)
Cardio X = Run 3 miles

Workout - Cardio 3 mile run
Mood - puuurfect
Time of workout = 30 minutes
Cals burned = 219

Happy Halloween!

P90X Round 3 Week 13 Kenpo X

http://www.examiner.com/fitness-trends-in-st-louis/scrumptious-pumpkin-pancakes

Today workout Kenpo X = RAWK this is my zone.

Just the warm up alone could be used as a workout incorporating yoga moves with some great stretch. Plus its almost 15 minutes long, enough to feel it.

After my walk/run inclines yesterday my total calorie burn was 266. I felt pretty good about that and had my pizza without guilt, and even a small bite of brownie with fat free whip cream D-lish. My cal range was 1800 so I basically came out average on my macros which should not hurt me too bad on Friday stat day. (insert cross fingers here)

Why did I have this meal?

It was for my girl friends birthday, she loves this pizza place near me that she can't get so I ordered it for her "favorite meal" and she totally enjoyed the splurge. Of course the brownie was a "Birthday cake" that we split, with me giving her the larger part. Good T.

We worked on making my curtains for the basement so that I can start teaching heavy bag hitting for extra income. Well and because its just F-U-N to me to blast some calories while getting out any stress you could possibly have on a bag with an attitude of ROCK!

Update on my ear, I did see the doctor (Monday) and the ringing is still there so he ordered a hearing test (next month). Assured me the ear is perfect, healthy and healed so there may be months before this ringing subsides. Next step would be MRI just to be sure there is no nerve damage, after that medicine to calm the noise. Sigh....

I asked him to remove my ear drum and leave me deaf just to rid the constant noise in my head and he said I would not really want that so we go with these next options. So I continue to pray for healing, God silence my head and remove the ringing in my left ear.

........Special thanks to Rachel_Mac my dear friend that lets me share her information, please check it out her recipe is easy and fabulous!

http://www.examiner.com/fitness-trends-in-st-louis/scrumptious-pumpkin-pancakes

This week will wrap up my training with Tony Horton, and I will be moving on as I have said in a new direction.

November Training Plan:
Zumba = cardio
Kettle bell = strength training
Heavy bag = endurance, power and stamina training
Yoga = flexibility, balance and peace

Tonight is Yoga, so I am counting today a double which will end the program on Sunday as a day of rest or stretch. I will continue from time to time to use some of my favorites from the P90X program, more on that list later.

P90X Round 3 Lean Week 13 Day 3
(I did my own warm up)

Workout - P90X Kenpo
Mood - Good Morning
Wt - 124
Time of workout = 40 minutes
Cals burned = 371

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

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Week 13

4 more P90X workouts left to go, and I will be a 3 time graduate.

I will get in a double on Thursday since its Yoga Class that night, giddy up! Puts me ending round 3 on October 31st right on target woot woot!

Tonight my girlfriend if she does not cancel for the 3rd time is coming over to make the curtains for the basement with me. (so that I can start teaching heavy bag training $$$) The plan is pizza and salad, so I need to pre-blast some calories!

After workout smoothie:
1 banana
2 scoops vanilla ice cream whey
1 cup water

AM Workout - Core Synergistics
Afternoon Workout - Run/Walk inclines

P90X Lean Round 3 Week 13 Day 2
Workout - Core Synergistic

Mood - Refreshed (hit snooze 1 time)
Wt - 124
Time of workout = 40 min
Cals burned = 120

Body Stats: (this is where I was last October, wake up T!)
WT - 124
BF% 24.0
BMI 21.3

7 minute Warm up:
Neck rolls
Back wide arm stretch
Tapas stretch (sumo squat w/arms out to laterally)
High knee taps
Jog, wide, knees down, knees up
J Jacks 25
Forward bend stationary
Straight leg forward bend
Standing hamstring stretch

Workout:
Stacked staggered pushups 2x5
Banana rolls 2 min
Leaning crescent lunge 24 w/3lb db
Squat run 1 min w/3lb db
Sphinx pushups 10
Bow to boat 10
Low lateral skaters w/leg lift 25
Lunge and reach 25 w/3lb db
Prison push ups 10

NO EXCUSE I MAKE IT HAPPEN!

Last week Round 3 P90X

Its is my last official week of P90X and I will have completed 3 rounds, this is recovery week.

2 rounds of Lean and 1 round of Classic, and as a cardio person I loved lean better. I also got better results with lean, but I tend to carry my weight on my abs.

I really did not follow a strick meal plan, some was from my trainer the rest were just plain cheat days so I don't have the results I had the first time. I am not sure if I just got bored, or could not reach in deep enough to make it happen.

Honestly I don't think I gave it my all, because after going to the gym on Saturday I have lost strength, not gained. I dropped my rows down 10lbs and added 10lbs to my assited pullups which should NOT have been the case.

Hello pullups and pushups in P90X! I was doing more then expected but still not the same as lifting body weight compared to weight plates huh?

I had a great vacation with my family and big sister, with some beautiful weather. Of course I did not get my new videos up but they are on the list to do. Hey I got them written out, just have to film :-)

Todays workout:
P90X Round 3 Lean Week 13 Recovery

Workout - Yoga X
Mood - Focused
Wt - 124
Time of workout = 30 mins
Cals = 67

Forward bend
Wide T stand
Split leg forward hamstring stretch
Standing side stretch
Astanga sun salutation
Downward dog calve stretch alt.

Swan
Chatarunga
Downward dog
Upward dog
Pushup
Plank
Runners lunge
Crescent
Warrior I
Warrior II

Monday Workout:
Off day

Sunday Workout:
Workout - At the gym
Mood - FIERCE
Wt - 124
Time of workout = 45 gym
Cal burned = 240

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
Standing reverse crunch 2 x 10
Asst Pullups - 60lbs 2x10
Cable chest press 30lb 25lb 2x10
Back flys - 40lb - 30lb 2x10
Ab pulses 40lb 2x50
Cable rows 40lb 50lb 2x10

Elliptical level 15 resistance 4 = 8 mins

Stretches:
Yoga vinyasa
Downward dog
Triangle
Runners lunge
Forward bend
Cat to cow
Shoulder rolls

NO EXCUSE I MAKE IT HAPPEN!

Weekend Projects and Workouts

This weekend I worked on touch up painting on the Barbie house and it looks so much better.

I did the floor in the basement where I can start teaching classes, and the white trim touch ups around the woodwork all over.

The bad thing with this is it makes you want to paint EVERYTHING! Which I would like to do if I had the time or hire someone if I had the money but instead I am going with the touch up till next spring.

Ok, I should have been doing my Zumba video, but its on the list I have not forgot to do so and if you have not seen the cookie recipe I got from a friend you may want to try that....its so D-lish!
http://www.examiner.com/fitness-trends-in-st-louis/healthy-pumpkin-oat-cookies

I had 2 meals out, but my calories were fine it was the fat percent that was not good. I had some healthy if you want to call it that oven brick pizza and I had some Chinese rice. Nuff said.

Weekend Workouts:
Saturday
1 hour Yoga class
20 Minutes Zumba Practice

Sunday
15 Minutes Zumba Practice

I was completely lazy and did not go to the gym either day, and honestly after 2 back to back 5Ks I felt the rest was needed. Ok....That's my excuse and I am sticking with it.

Good news is I have been picked up by a link company for my blog, lets hope this helps the Trainer T. Foundation. (look for more boxing information workouts to come)

PLUS I got in 2 days of Zumba practice. Today is week 12 of P90X.

Workout:
P90X Round 3 Lean Week 12

P90X Chest, Shoulders & Tricep
Mood - Up
Time of workout - 20 minutes
Cals burned - ?

Slow moe pushups 10 + 10
Shoulder raises 16 5lb
Chair dips 30

Lunch today should be a nice 3-4 mile run.

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Shoulders and Arms - Picture Blog

Ha I actually got up early and beat the alarm, things are looking UP!

Yesterday I skipped walking and took some pictures of the fall trees around work, just for Joanne my good friend who is on a trip taking pictures as we speak. Only much better of course :-)


Cookies I made for Bible Study Oatmeal Cranberry

The bruise on my arm from self defense course ouchie

Take a drive with me to see colors of the fall trees...Enjoy









P90X Round 3 Lean Phase 3 Week 12 Day 3

After workout smoothie:
5 strawberries
2 scoops vanilla whey
1 cup water

P90X Shoulders and Arms
Mood - Brrrrring it!
Wt - 124
Workout time = 45 minutes
Cals burned = 90

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

Workout:
Alternating shoulder press 10lb db 2x12
In and out bicep curl 15lb db 2x16
Two arm 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

Switch grip tricep kick back 10lb 2x12
Isolated bicep curls - one holds one works 15lb 2x12

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Cardio X

Last night I hit a few rounds on the heavy bag, felt great!

I miss that and really enjoyed hitting the mits during self defense a few weekends ago, so I think I am healed enough to go back to boxing. Yah!

Fall colors are here, going to snap some pictures at lunch today instead of walking or running or that is the plan.

After workout smoothie;
2 scoops vanilla whey
5 strawberries
1 c water

P90X Round 3 Lean Phase 3 Week 12 Day 2

Workout - Cardio X
Mood - Oh yeah
Wt = 124
Time of workout = 35
Cals burned = 198

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

SHEESH! I am still sore from painting.

I got in a 3 mile walk after dinner last night, no Zumba. I was hoping to practice or get in a small amount this morning, notta. For some reason I have NOT been popping out of bed right away, hibernation is trying to set in.

Fear NOT I will prevail.

3 Cookies last night, and a BIG bowl of Halloween candy at my desk I am going to have to muster up some sugar strength here for sure!

The plan is 3 mile run at lunch, weather is perfect.

P90X Round 3 Lean Phase 3 Week 12 Day 1

P90X Chest and Back
Mood - Love it
Wt - 124
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

NO EXCUSE I MAKE IT HAPPEN

P90X Weekend Workouts

I have 2 more weeks of P90X can you believe it? I am hoping to get in some good results as I change some food plans.

Met a new friend Lisa, just moved to the area and I invited her to Yoga on Thursday with me. She used to do dance, teach poms and all kinds of dance related events.

I can't wait because she also is going to practice Zumba with me.
Here are my weekend workouts, I was very productive and got the basement floor painted and the entire place cleaned working up a sweat.

Also got up my Halloween decorations in the bay window, adorable. Today is my off day but will try to make it to Zumba class at the gym tonight. I do like the girl that teaches its just that its a 7pm class and that is when I am so DONE with energy for the day you know???

Sunday Workout:

30 Min Cardio Elliptical (at the gym)
Kenpo X after the gym
1 Hour cleaning and painting

P90X Round 3 Lean Phase 3 Week 3 Day 7

Workout - P90X Kenpo
Mood - Good Morning
Wt - 124
Time of workout = I hr 45 minutes
Cals burned = 555 check out that burn wow

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

Saturday Workout:

P90X Round 3 Lean Phase 3 Week 3 Day 6

Yoga X - 1 hour Hatha Yoga Class instead
Mood - Happy
Wt - 124
Cals burned = 60

NO EXCUSE I MAKE IT HAPPEN!

P90X - Taught Yoga Core as Guest Trainer

Last night I taught for Yoga Core for about 20 students at the Yoga To Go Studio my friend Linda Jones owns and asked me to "guest teach".

She opened with stretch, and closed with stretch leaving me 30 minutes for training. Perfect.

We completed 330 core moves with 100 being the pilates 100. Timing and flow was perfect the class was very engaged and loving it. (that's a big part in yoga the correct flow for the level of the class) I got a bit nervous when I saw new people and some "seniors", but I ALWAYS show a modify move and they were doing them just fine.

I got several thank yous at the end of class and a few compliments on how I instructed things they did not know. (fitness core is very different then yoga core)

RAWK! I was in heaven......then I waited for Linda's response........

She loved it and wants me to guest train again, and as a matter of fact wants to incorporate some of my moves YAY!

Here is the workout flow I did if you want to try it:

Waist Twist - Circle Twist (straight arms in front hands locked twist side to side to warm up the obliques)
Steam Engines - standing crunches
Dolphin pushup w/ leg up or stacked leg (I did leg up)
Plank w/leg lift - in to chest and out
Cobra - childs pose
Plank w/side oblique bent knee ins
Cobra - childs pose
Superman w/arms bent under chin makes this move harder
Childs pose
Bent arm T stand Obliques reach throughs
Cobra - Downdog
Straight leg - straight arm scissor crunch (same arm same leg)
Pilates 100
Childs pose
Bent knee reverse curls
Straight leg roll ups
Forward sitting bend

Linda closed with stretching cool down and I think everyone had a good session but I won't get all the feedback till later when her students tell her. My main goal was to show more variety and levels so they can have goals to set and I feel I accomplished that.

My body stats are NO surprise I need to get out of sugar game. I can't out work a BAD diet, and sweets are my worst enemy.

AM Workout - Not complete
Lunch - Run 3-4 Miles
After Work - 20 min Zumba

Workout - Core Synergistic
Mood - Refreshed
Wt - 124
Time of workout = 40 min
Cals burned =

Friday Stats:

WT - 124
BF% 24.0
BMI 21.3

7 minute Warm up:
Neck rolls
Back wide arm stretch
Tapas stretch (sumo squat w/arms out to laterally)
High knee taps
Jog, wide, knees down, knees up
J Jacks 25
Forward bend stationary
Straight leg forward bend
Standing hamstring stretch

Workout:
Stacked staggered pushups 2x5
Banana rolls 2 min
Leaning crescent lunge 24 w/3lb db
Squat run 1 min w/3lb db
Sphinx pushups 10
Bow to boat 10
Low lateral skaters w/leg lift 25
Lunge and reach 25 w/3lb db
Prison push ups 10

NO EXCUSE I MAKE IT HAPPEN

Ps: this is the course I took on self defense with helpful safety tips:

http://www.examiner.com/fitness-trends-in-st-louis/self-defense-safety-tips

P90X Round 3 Yoga X Sprinkled with Zumba

Alto's 20 minute fast Zumba workout done, as I continue my practice. I did work up a sweet grinding those hips around and around sheesh!

This is so different for me I really have to find my groove!

My workout was to be P90X Yoga X however since I am teaching Core Yoga tonight, (INSERT JUMPING UP AND DOWN HERE) I am counting that as my Yoga X. I will also take a run or walk inclines at lunch today working off the cookies I had last night.

T. is a cookie MONSTER!!! (note 3 explanation points)

That's why I don't bring them in the house, and you should never fall for that even if its for charity. Yeah I got these to make for Bible study, and even gave each person some to take home but kept the rest. MISTAKE! Note my weight is up 8lbs *sigh

Now I have a tummy ache today, go figure. I think 1 would have been ok but 3 REALLY T!
Got my supplies from GNC yesterday and today's smoothie was with strawberries, so tasty.

Smoothie:
5 large strawberries
1/2 c skim
2 scoops vanilla whey protein

P90X Round 3 Phase 3 Week 2 Day 4

20 Min Zumba Fast Workout 6.45am
3 Mile Run 12.15- 12.45pm
60 Min Yoga Core at 6.30pm

Workout - Yoga X
Mood - Focused
Wt - 124
Time of workout = 35 mins Zumba + Yoga + Run
Cals = 80 + Run

Forward bend
Wide T stand
Split leg forward hamstring stretch
Standing side stretch
Astanga sun salutation
Downward dog calve stretch alt.

Swan
Chatarunga
Downward dog
Upward dog
Pushup
Plank
Runners lunge
Crescent
Warrior I
Warrior II

NO EXCUSE I MAKE IT HAPPEN!

P90X Round 3 Back and Bicep

I love this workout, I love working back it is my favorite other then tricep.

I increased weights and dropped reps, it felt fabulous! I could feel that run I did yesterday in my legs, wow....thats a good thing. Its been a while since I really did a nice steady great weather run that I really was in the zone.

Bad news - my ear buds died.....may they rest in peace.

They have been giving me some on again off again sound so I knew it was just a matter of time, the good news is it was at the end of my run. I can't run with out music!

As a matter of fact our mail guy is some famous DJ (he goes to Atlanta a bunch) and he gave me some "soon to be released" music, and I heard one of the songs last night on DWTS.....that was so ROCKSTAR!

He said it was ok for me to use them on Youtube as the contracts are signed and that it was not a copy write infringement. Another great thing! Super happy to video now.

So today at lunch I will stock up on supplies at GNC and later get some new Best Buy ear buds. NO SHOES!

After workout smoothie:
1 banana
1 scoop vanilla whey
1 c water

P90X Round 3 Lean Phase 3 Week 2 Day 3

Workout - P90X Back and Bicep
Mood - Happy
Wt - 124
Time of workout = 40 mins
Cals burned = 120

Wide pull ups 20
Lawn mower 15lb 15
Twenty ones 15lb - 21 - full, 1/2 curl, full
1 Arm cross body curl 15lb 15
Switch grip pull ups 20
Elbow out lawn mower 15lb - 15
Standing bicep curls 15lb - 8
1 Arm concentration curls 15lb - 10
Corn cob pull ups 10
Reverse grip bent over rows 15lb - 15
Open arm curls 10lb - 15
Static arm curls 10lb - 16
Towel pull ups 6
Congdon locomotive 15lb - 40
Crouching cohen curls 10lb - 12
Corkscrew curls 10lb - 10

NO EXCUSE I MAKE IT HAPPEN!

How I Make Oats

Image: www.Healthyendevours.com
I have decided that I love oats!

You don't have to buy the expensive ones (or prepacked with all kinds of bad stuff in them) the best are just a plain rolled oat, Walmart, Dierbergs, Shnucks or Shop N Save brand as long as it just says ingredients - Rolled Oats

Of course you can buy better brands (cleaner) oats but you can't get a better bang for your buck then oats. (I pay $1.67 last 1 week and a half)

But since they are just a carb on their own, we need to add some protein and here are some of my favorite ways you can do that. Plus you should have your carbs early in the day when your body is going to use them for energy not store them. (BAD T. likes cereal for dinner)

I make my oats a bit runny that way by the time you mix in "your yummy stuff" it is all creamy and D-lish! So don't think your making them too runny, just add a few more dashes of water till you get it right because as you eat it, they tend to thicken. (I do 1/2 cup oats 3/4 c hot water for my oats with fruit)

NOTE: If you don't like whey in your food, you can just drink that on the side using water or skim milk. (I don't like my whey in food or warm except for protein pancakes)

Can't go wrong with this one, sweet or spicy (I use honey and cinnamon) depending on how you like scrambled eggs.
Rachel Macs Eggs n Oats
www.recipes.sparkpeople.com/recipe-detail.asp?recipe=1043893

Oats with bananas -
1/2 c oats
3/4 c hot water
1/2 or 1 banana, lots of cinnamon, 1/2 scoop vanilla whey

Oat Egg Pancake
Just like Rachel's Eggs n Oats only make it like a pancake, I love this and add honey and cinnamon (you could do lite syrup)

Oats with apple -
1/2 c oats
3/4 c hot water
1/2 or 1 small apple, cinnamon and 1/2 scoop vanilla whey

Oats with pb or nut butter -
1/2 c oats
3/4 hot water
1/2 apple or banana
1 tbls pb or nut butter

You can add honey, cinnamon, chocolate pb or reg peanut butter, nut butters pumpkin, nuts, what ever you think of.

Oats keep you full and when you add a protein like an egg or nut butter you have an easy fast way to start your day fueled for less calories. People who eat a good breakfast eat up to 30% less calories.

Nuff said.

This is supposed to be today's workout which I am trading for a 4 mile run at lunch

P90X Round 3 Phase 3 Week 2 Day 2

Workout - Cardio X
Mood - Oh yeah
Wt = 124
Time of workout = 40
Cals burned = 324 (10 min mile run at lunch)

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!