Lat Pull Down with My Twist

I had a great weekend and enjoyed my extra hour of SLEEP!

My workouts felt great, and I also ate much better then usual. (no processed foods)

I went to a restaurant near my work for lunch on Saturday its called Viviano's and they were having a 7 year anniversary party.

Samples were cheese, wine and pasta.

I tried the squash ravioli pasta in olive oil. OMG they are going to carry this on the menu starting tomorrow. D-lish! I had just a salad with some meats, salami, and ham and fresh olive oil and pepper.

I did get 2 recipes, one for a roll up the other for celery with cranberry and cream cheese. (try to post later I forgot to bring them to work)

Here are my workouts, and our weather was very motivating!!!

Looking for great core and multi workout? Try this move I invented (I love to create new moves from machines) at the gym:

If you have a cable lat pull down machine pull in your core and lay flat (with both cables in your hands). Don't go too heavy here, 20-40lb only if you have a strong back.
Lay back flat, and bring one cable back to a lay down row squeezing all the way back towards the floor, holding the other mid way at bent elbow position.

This gives you an isometric hold, while working the other arm in a row and doing a pilates core move like on a reformer...sweet!

Try doing 10-15 per side, let me know if you love this move.

Saturday:
1 hour yoga class - right in front of the teacher ;-) eye to eye
45 minute walk

Sunday:
Workout - at the gym
Mood = Great
Time of workout = 1 hr
Cals burned = 498 take that fall fat!!!

10 min warm up elliptical
2x10 each + add 10lb second set:

Laying glute press 55lb, 70lb
Standing glute press 40lb, 50lb
Squat 60lb, 70lb

Lat pull down 40lb, 50lb
Chest fly press 40lb, 50lb
Back row seated 40lb, 50lb
Asst pull up 45lb, 55lb

Back extension 40lb (both sets)
Hyperextension 2x12

20 min Elliptical inclines 10-15 resistance 1-4

Cool down stretches
Downward dog w/ single leg stretch
Triangle
Runners lunge

Ab pulses w/cable pulls 40lb

Monday:
Off day

Ha, plus I saw someone doing a lat pull down move like I do yesterday I call them in and outs.....woot woot.

NO EXCUSE I MAKE IT HAPPEN

Biggest Loser NEW Jacobs Ladder Home Version

OMG I am so excited to say that you have seen the Jacobs Ladder used on the BL show and some gyms have it and its the BOMB!

Now you can get a smaller home version, I just got the email today!
Here is the link:
www.biggestloserladder.com/


It is a manual machine so you work at your own pace. I did this machine 4 or 5 years ago at a fitness convention and thought it would be great for home but its just way too big. (AND IT DID NOT HURT MY BACK OR KNEES which most of you know I have issues there)

This one is $1,000 less and you can make payments on it. Just wanted to share this in case anyone has seen it and wondered about it or how to get it.
(I will be doing an article on this over the weekend because I just love this workout)

NO EXCUSES I MAKE IT HAPPEN!

Marisa Tomei NEW fitness workout!

I really like her, and I can't wait to know more about this workout. You can see a video clip on the link below.

Here is the scoop on her new workout and how to order it:
http://www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m3d22-Marisa-Tomei-NEW-fitness-workout


Let me know your thoughts.......

HIIT Training With A Chair

Interval training or HIIT high intensity interval training is one of the best workouts! Last night I did HIIT with a chair workout.

FYI:
Interval training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These 'sets' are repeated.

Since I only teach one day a week, I try to make the most of the time we have together. I also try to include things that they can do at home, and show the correct form, and why we do it the way we do for the maximum impact. Class last night was GREAT everyone worked up a good sweat! We had a good time and had 16 total, our biggest class yet. I can always tell when its going strong because the talking goes away, which means they are bringing it!

If you have never tried this type of training, I recommend that you do because I personally love this type of training. Rather then me describing all the benefits of this type of training I found this great site that does a fabulous job of what its all about and how to do it.
www.intervaltraining.net/


We did 40 minutes HIIT with a chair workout routine. You can do so much with chair workouts, and get great results.

5 min warm up wide reaching steps/stretches/runners stretch
3 min Shuffle shoot the basket
30 second recovery heel kicks
25 J- jacks
30 second recovery heel kicks
3 min Shuffle chair squats (T. created)
30 second recovery heel kicks
Chair calve raise
Chair side leg lift/back leg lift/glute press
Side lunges with arms overhead

Finished up with core
50 superman's (25 were bonus round)
50 climb ladder crunches
25 each side reverse bent leg crunches
Yoga stretches cool down, back stretches, laying glute stretch, standing stretches, head rolls and deep breathing.

I wanted to add tri-dips and wall pushups, but time ran out.

Today is my Plyo day workout day number 25. I will split this at lunch and after work. 3 workouts yesterday and I was too sore this morning!

Today smoothie was:
1 cup grapes
1 cup plain vanilla yogurt
1 tsp olive oil,
1/2 scoop choc whey
1 cup water

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

Iron Gym Pull Up Bar

I finally got the "Iron Gym" Pull up Bar!

Bed Bath and Beyond sent me a $5 off coupon so off I went to get it. It was $29.99 there and $39.99 at GNC so I was thrilled to get it so cheap. I was hoping for a sale, but then the mailer came so I went to get it on Sunday. I could have also ordered it from Beach body, but after shipping it would have still been more.

Now when I do the P90X program I can actually do some assisted pull ups. I can't do a full pull up yet, and never have since my injury however I was at a 45lb assisted and I am happy with that for 10 reps. (which means I was lifting 70lb of my body weight 115-45=70) In case you have never used one

I lined up a chair to be able to do this, and its going to workout great and the really good news........I did 2 sets of 10 this morning! I was using a body bar and placing it over some chairs and doing them from the floor or using the bands from a door and laying on the floor.

Wow this is so much more of a challenge!

I started my new eats this week, with some more good fats so lets see if T. can get good mass going on. I didn't really care for my pre-workout meal, but I will be glad to get some good results with these new foods and macros. I'm not happy that even my 2's are big, so NOT good. Then I have legs that go to the moon, its just not pretty unless I was still modeling. I mean eating an orange, nuts, string cheese and milk was kinda overload on the taste buds you know? Glad that days meal is done!

I teach kickboxing tonight, and I took a nice incline walk at lunch and did the Yo-vember Yoga challenge. We have weather in the 60's, so I also got in 3 sets of 20 tricep dips, 25 incline pushups, along with triangle.

Halloween was fun, I'm just glad there are NO more treats.

Bad Things T. Ate last week:
1 small piece of coconut pie
2 scoops of coffee icecream
2 banana laffy taffy
2 mini candy bars

Here is my workout today:
Round 2 Day 17 P90X

Workout - Chest & Back
Mood - Ok
Wt - 115
Time of workout = 40

Jumping Jacks 40
Pushups 2x20
Military pushups 2x15
Wide fly pushup 20
Decline pushups 8
Heavy pants 2x25 - 10lb
Diamond pushups 15 & 10 on knees
Lawn mowers 25 - 10lb
Divebombers - 0
Back flys 20 -10lb
Pull up asst with chair 2x10

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

Fitness Gadgets, Do You Have Any?

This is a gravity treadmill, how crazy does this seem? The CI2009 fitness convention is this weekend, and believe me I will see all the latest and greatest fitness trends and gadgets.

Have you ever been sucked into an info commercial, and bought?

I have always been a fan of gadgets that work, if they improve something I'm ALL IN! Not just in fitness but whatever helps our busy lives be more productive or get things done a better way.

Are you a fan of fitness gadgets? Do you have any? Do you have any that work?

I am a HUGE fan! And I have found some to work and others not so much. Is it the fact that you have to use it correct or often to get the result? Or just that it doesn't work, or doesn't work for you?

In all my years there has only been 1 item that I returned and it was a cardio bike that you pull the handles towards you, it was a DUD! I think it was called cardio glider? Sometimes those info commercials make everything look GREAT don't they?

For a while there I think my UPS man was thinking, this girl is a shopping queen and I'm starting to hate her! He had to drag those boxes 1/4 mile up my driveway....think of the workout I was giving him lol.

Some gadgets T. is a fan of and know they WORK:
Jack La Lane Juicer - info commercial (just beware I started making muffins everyday!)
Mini trampoline - info commercial
Body wedge (old foam version) - info commercial
Kettle bell
Bands
Loops
Bars
Balls - Weighted, Bosu, Plastic

Are there any gadgets you would like to have?

T's gadget wish list:
Body bug
Polar HR
Pull up bar
Yoga block

If you have a gadget that works, and you love it please let me know. Oh, my stats are the same again today 113.5 hummm.....

Getting the Rockstar Body.......