Fun...Zumba Adds Step!

I love Step Class!

and I love Zumba too, so this is the perfect combo.

That music, is so upbeat and fun it makes the hour long class fly by :-)

Image: Beto Perez

 

I can't wait for this to come to St. Louis yay!!!

Find more here:
http://www.examiner.com/article/zumba-goes-step-class

Zumba RUSH!

Image: zumba.com


Wow just released, Zumba RUSH!

http://www.examiner.com/fitness-trends-in-st-louis/new-zumba-rush-for-xbox-360

I don't have Xbox but if I did I would get this, fun. I am slowly on the mend, and feeling so much better this week thank God. So I decided to do a new 31 day challenge.

Here it is:
Starts Friday 3/2/12

31 Day Challenge (With Mandy)

Day 1-- 1 Mile walk/jog/run = 3/2/12 A 2 Mile walk at lunch
Day 2-- 2, 1 min planks = 3/5/12
Day 3--3 Back extensions = 3/5/12
Day 4-- 4 count crunches = 3/5/12
Day 5-- 5 Burpees = 3/5/12
Day 6-- 6 Bridges
Day 7-- 7 Alternating Lunges
Day 8-- 8 Bird dogs
Day 9-- 9 Moutain climbers
Day 10-- 10 Supermans
Day 11-- 11 Sumo Squats
Day 12--12 Pushups
Day 13-- 13 Upright Rows
Day 15-- 15 Crunches
Day 16-- 16 Bicep curls
Day 17-- 17 walking lunges
Day 18--18 Military pushups
Day 19--19 Booty Kicks
Day 20-- 20 Chair Dips
Day 21-- 21 Calf Raises
Day 22-- 22 Hip Flexor
Day 23-- 23 bicycle crunches
Day 24--24 Seated Knee lifts
Day 25--25mins Walk
Day 26--26 Shoulder press (13 reps x2)
Day 27--27 Wide leg squats
Day 28-- 28 Tricep Kickbacks (14 reps x2)
Day 29--29 Reverse Crunch
Day 30--30mins Cardio
Day 31-- 31 Lateral lunges

1750 Fitness minutes for the month (Add up all your workout minutes)

Plus:

March Madness 31 Day Challenge (With Taffi)
Daily Plyo squats = 25 per day

Mission Bikini - 16 Days

Last night was Zumba, love it! This Saturday is my Zumba Toning Certification I'm super pumped, plus its all day and near my house only 12 miles away double bonus. My Quest bars came in, so that will be my lunch for Saturday and I am ready "Feel the music".

I did not have a chance to make dinner, so I had a Jimmy Dean breakfast. I was starved, I had my last snack nuts and raisins but still it was late.

Then I went to get the studio cleaned since I saw some ants, and ugh! More ants so I sprayed the heck out of the place and vacuumed for an hour. (I think I should add those cals burned in too huh?) Now I have to call the bug guy I just can't stand spring/summer ants. Gross.

How all these bugs can survive in this hot weather I do not know. I mean people die from heat strokes so why can't the ants and cicadas? I couldn't resist that one, I know they are all here for a reason.

Still. Go. Away. Bugs.

Workout - Zumba w/Client
Time of workout - 1 hour
Cals burned = 224

Meals:
Breakfast

Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Breakfast TOTALS: 344 55 13 8

Lunch

Turkey breast meat, 3 slices 66 3 1 11
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Grapes, 1 cup, seedless 60 28 1 1
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 256 46 6 16

Dinner

Jimmy Dean D-Light Breakfast Sandwich, Turkey Sausage, egg white & cheese on a whole grain muffin, 1 serving 260 30 7 18
Dinner TOTALS: 260 30 7 18

Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Spinach, fresh, 1 cup 7 1 0 1
Snack TOTALS: 311 23 2 50

Snack 1

Walnuts, 1 oz (14 halves) 189 4 19 4
Raisins, 1 small box (1.5 oz) 129 34 0 1
Snack 1 TOTALS: 318 38 19 6

Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,609 196 49 122

DEFICIT: 224

MISSION BIKINI

Feel the Music Zumba

I decided to cut my fingernails short so I can play my guitar better.

This weekend I did not do good with protein at all on Saturday. I was out and about but never realized that I was skipping some meals so my stats are not that good. However I only did my Yoga class so I don't think its that big of a deal as if I was strength training.

Today is my off day......here is how my weekend went.

Saturday:
Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Water, bottled, 1 serving 0 0 0 0
Breakfast TOTALS: 232 19 12 20
Lunch

Baked Cheetos, 0.5 oz 65 10 3 1
Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Cheesecake (commercially prepared), 1 oz 91 7 6 2
Lunch TOTALS: 346 26 12 15
Dinner

Subway Turkey Breast Wrap, 0.5 serving 190 9 3 12
Baked Cheetos, 0.5 oz 65 10 3 1
Dinner TOTALS: 255 19 6 13
Snack

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Snack TOTALS: 140 25 5 1
Snack 1

Kraft Jell-o Brand Sugar Free Low Calorie Gelatin Dessert (Jello), 1 Serving 10 0 0 1
Orville Redenbacher's Smart Pop Movie Theater Butter Popcorn, 1 serving 120 28 2 4
Snack 1 TOTALS: 130 28 2 5
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,224 120 38 78

Saturday workout:
Workout - Yoga Class
Time of workout - 1 hr
Cals burned = 265


Sunday:

Breakfast

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 0 0 0 0
Scrambled Egg, 1 large 70 1 7 7
Bread, wheat (including toast), 1 slice 65 12 1 2
Breakfast TOTALS: 357 33 19 29
Lunch

Red Potato, 200 grams 144 32 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Lunch TOTALS: 358 32 6 42
Dinner

None
Dinner TOTALS: 0 0 0 0
Snack

Lemon Juice, 1 wedge yields 1 1 0 0
Water, bottled, 1 serving 0 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 277 21 17 20
Snack 1

Espresso Beans Chocolate Covered (24 pieces), 1 serving 210 23 12 3
Snack 1 TOTALS: 210 23 12 3
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,323 111 55 118

Sundays workout:
Workout - Cardio / Zumba
Time of workout - 1hr
Cals burned = 299

I did my own choreography to an entire cd, it was a sweat fest of fun!


Weekly Progress
NUTRIENTS: GOAL 5/8 5/9 5/10 5/11 5/12 5/13 5/14
Calories: 1,410 - 1,760
1,627 1,690 1,698 1,612 1,620 1,811 1,224
Fat: 37 - 65
52 53 70 62 66 88 38
Carbohydrates: 187 - 270
201 170 181 162 162 166 120
Protein: 60 - 145
120 150 121 129 117 90 78
Fiber: 15 - 30
40 29 39 41 38 44 35


MISSION = BIKINI

Workout Week 1

Image: US Army

Ok this week has gone great with our nice weather, minus Mondays freakish snow.

Tonight I have a client so it will be a ST session with lots of great full body training. It will include TRX, DB, and Body weight training, and I would post it but I will wait till afterwards (sometimes she reads my blogs)
60 Full minutes of 1 FIERCE WORKOUT!

This weekend is the meeting on if I will be working at the Yoga Studio 1 day/or night a week. Then I want to buy a new mattress, its so needed and I think it will save on my chiropractor visits.

I love getting great sleep, did you know that without 7-8 hours sleep it makes you age faster? True!

Green Monster today: (I really enjoyed this with the added peaches)
1 cup fresh spinach
6 strawberries
6 peach slices
1/4 1% milk
2 scoops vanilla whey
1 tsp olive oil

Today's workout:
Workout - Zumba
Time of workout = 20 min
Cals burned = 100


Here is how yesterdays workout ended up at:
Workout - JM level 1
Time of workout = 20 min
Cals burned = 133 + 166 + 265 = 564

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


Lunch workout:
Workout - Walking inclines
Time of workout = 40 mins
Cals burned = 166


Evening workout:
Workout - Core Yoga (200 CORE PUSHUPS)
Time of workout = 1 hour
Cals burned = 265

This workout contains core moves:
Planks = lots of them! It is a real sweat fest!

Dolpin pushups = plank on elbows hands folded, lift butt up to down dog then back to start
Modified pushups = plank on elbows hands straight lift butt up to down dog back down to start
Advanced = down dog to plank, to chaturanga hold, to updog to plank
Goddess hold = sumo squat (I add squeezing a pilates ball at the same time with my hands)
Triangle to lunge
Lunge to crescent
Pigeon
Forward bend
Happy baby and my favorite windshild wipers


NO EXCUSE I MAKE IT HAPPEN

Zumba Workout Results

Just waiting on the STL sun to shine and get my motivation really kicking!

Yesterday ended pretty good, and I am proud of the good sweat that I got on. Dinner was healthy Flounder with some Olive oil and squash, side of asparagus.

I created sauce that was wonderful. 2 tbs browned butter, add 2 tbs soy sauce, 2 tbs red wine vineger and serve over all...YUM.

AM
Workout - Zumba w/Beto
Time of workout = 20 min
Cals burned = 50

PM
Workout - Zumba w/Client
Time of workout = 1 hour
Cals burned = 120

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

Zumba Love IS in the air

Image: Salvatore Vuono/freedigitalphotos.net

I can't believe Valentines Day is Monday. It is my works 70th anniversary in business and we are having a party.

It is also my nephews birthday he will be 14 this year and already so tall he towers over me.

Tonights workout is going to be Zumba class if the weather holds, we have snow again today. Blah! Lets hope for a 9 or 10 this week on my grade.

Is anyone planning a special Valentine?

http://www.examiner.com/fitness-trends-in-st-louis/fantastic-valentines-ideas

Rachel Mac Pic Challenge Week 8

Rachel Mac Picture Challenge week 8
No real changes, I have not really felt it with all the snow. Next few weeks should be much better we are starting to see some sun and temps in the 30-40 range.

My weekend workouts:

Saturday:
Workout - Yoga and Zumba
Time of workout = 1 hr 30 min
Cals burned = 266

1 hour Hatha Yoga Class
30 min Zumba basic moves

Sunday:
20 min Zumba mix
20 min TRX
Workout = Zumba & TRX
Time of workout = 40 min
Cals burned = 125

Zumba cardio mock fitness class
Kicks
Double steps
Power arms
Sqauts
Shimmys
Stomps
Salsa

TRX Workout
Lunges
Squats
Planks
Forward bend
Lateral stretches
Plank to v-scissor to mountain climbers
(I may do a video on this)

BF% 24.3
Wt 125


Week 0


Week 8


NO EXCUSE I MAKE IT HAPPEN

Practice Makes "Perfect" Zumba

Thats what friends are for, practice! This is me and Diane over the summer, I train her for free. She is my girl Wednesday, and adorable.

Last nights workout was great, and I really had fun. Diane did great on all the moves, she just has to get the hands with the feet now, its tricky.

I decided to do the training dvd Cardio party so she could rate me compared to the pros. She said I was doing really good and everything right.

That made me feel good, and thanks Kelly for keeping me in practice. I love those black shoes I got make a huge difference. All for $9.99.
Practice will make me much better, don't know about "perfect" but I will be as perfect as T can be! (have you seen those Zumba dancers?)

Tonight client = Circuit

Last nights dinner:
2 eggs
1 toast w/jam

Today's smoothie:
Peach juice
2 scoops vanilla whey
1 banana
dash of water

Workout = Zumba cardio party
Time of workout = 60 min
Cals burned = 300

Its supposed to be warm today so I will wash the car and walk a bit.

NO EXCUSE I MAKE IT HAPPEN

Super Bowl Eats

I decided to make Tuesday my day off, since I did not get anything in before Bible study. The sad thing about that is they were late and I may have had time for 30 minutes *sigh

Ok, nuff about that.

With Super Bowl only a few weeks away I decided to find some really great snack ideas that would not be super duper fattening.

Super Bowl Eats

I bought an adorable pair of blue shoes on sale for $12 and so I guess I blew my goal of NO shoes in January. Actually I did that with my new Zumba shoes but since those are "work" shoes that make me money it doesn't really count right?

Tonight it is Zumba, lets hope Diane gives me another rating of 9!
In my Zumba shoes of course..............

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

Weekend Workouts

1/15/2011

I got in lots of Zumba practice and TRX training, feeling much better about all of that. This week I will practice every single day, Demo is Jan 22nd. I never made it to the gym to do some cardio *sigh.

Did anyone get Tony's Book?
Here is my take on it
www.examiner.com/fitness-trends-in-st-louis/tony-horton-brings-it-again

My weekend workouts:

Sunday:
Workout - Kettlebell, TRX and Zumba
Time of workout - 1 hr 30 min
Cals burned = 350

Kettlbell:
Swings 20lb progression to 25lb
Switch grips
Halo
Rows
Deadlifts

TRX
Planks
Plank mountain climbers
Plank pikes
Bridges
Pull ups
Back flies
Squats pliea
Single leg squats
Side lunges

Zumba:
3 Youtube songs
Basic Zumba steps
15 Min cardio mix Zumba

Saturday:
Workout - Vinyasa Yoga w/Yoga Ball
Time of workout - 1 hour
Cals burned = 266

10 am Yoga class w/balls

Friday:
15 min Zumba practice
Workout with Client = ST followed by Cardio
Workout time = 1 hr + 15
Cals burned = 217

Skull crushers 15lb 2x10
Lunges side 2x10
Banded side leg raise 2x10
Banded squats w/toe lifts 20

15 min cardio kickboxing

Weekly Nutrition:
Cals: 1,410 - 1,760: 1,687 1,569 1,650 1,492 1,394 1,456 1,351
Fat: 37 - 65: 46 52 54 40 46 46 26
Carbs: 187 - 270: 156 111 129 139 148 153 110
Protein: 60 - 145: 164 158 153 141 102 118 168
Fiber: 15 - 30 18 18 17 17 10 7 17

NO EXCUSE I MAKE IT HAPPEN

Zumba Rating 9

Last night I got home and started immediately my practice for my Zumba girl Diane. I did not want to bonk out during my bootie circles so I decide on a liquid dinner.

Dinner =
2 scoops vanilla whey
1 cup water
1/2 cup cold coffee

(Hey I needed the energy boost from the coffee.)

I got on a few youtube sites I have saved and really been enjoying to get some new moves down. Then I took notes on a 8x10 piece of paper of some of the moves so I would remember them. Of course I taped them to my HUGE mirrors.

The problem is its hard to remember them when its to a TOTALLY DIFFERENT SONG. Or for me anyway.

I used the original Zumba sound track which is a full hour workout, the other cd is only 45 mins and much easier since the tracks are slower.

My last rating for last class Diane gave me = 8
(I think she was being nice, because I felt it was a 7)
Last nights rating = 9

I was happy because again I felt that was an 8, however we were both sweating up a storm. I added more fitness moves, which is more me and some kicks, lunges, squats and bicep curls.

Much of the challenge of this is MEMORIZING the music. If you don't know where the change over is, you can look really sloppy and lost. She did not feel that I was lost at all, she was busy trying to keep up and said my class will be the same way.

That made me feel so much better.

Workout = Zumba
Time of workout = 1hr + 30 min practice (not counting those cals)
Cals burned = 300

Tonight is Yoga core, sub teacher we had once before. She has a very strong flow so I will go unless I get way to cold again....burr its 11 degrees here!

If you have taken a Zumba class how would you rate it in rank?

Sweating
Fun
Music choice
Fitness moves
Dance moves
Arm moves

If you have taken Zumba with more then one trainer, what makes the trainer you liked better?

Zumba love

Here is Ashley Zumba, and what I like about her besides her energy, she has a "real" person with her which is how most look in classes I have taken.

www.youtube.com/watch?v=oIGusSbDcRU


NO EXCUSE I MAKE IT HAPPEN

White Castles = Belly Bombers!

This weekend I did a trip to White Castles and got so sick from it. I had 2 burgers and 1 chicken. Ugh! (Now I know why they call them belly bombers)

This is why I don't eat this stuff. I was out running errands and it was getting late in the day so I popped right in the drive through. I would normally have got 1 fish and 1 chicken but I thought I would be cheap. You know its the new year budget, boy did I pay for that just to save a few bucks.

I got to use my TRX system and workout some of the moves. They have created TRX TV that is going to launch this month, and I used some of the moves from the "sneak preview" and from my new handy dandy posters from TRX.

Looooove it!

Here are my workouts from the weekend, it was cold and I decided to stay in all day on Sunday. Burr and we may get snow tonight.

Monday:
Off day - rest and re-build


Saturday workout:
Workout - Yoga & Zumba
Time of workout = 1 hr 30 min
Cals burned = 316

Zumba 30 min with Coco
1 hour Hatha Yoga class

Sunday workout:
Workout - Zumba & TRX Suspension
Time of workout = 1hr 15 mins
Cals burned = 250


Zumba:
Basic Steps review
Coco Fitness - 4 workouts

TRX:
Plank crunches
Genie
Leg squats - single and double
Lunges
Standing twists
Pull ups

NO EXCUSE I MAKE IT HAPPEN!

Kettlebell and Zumba Workout

Here are my workouts from yesterday. Tonight is Yoga class and so I slept in today and watched the story on the homeless man that is now going to be working at Kraft Foods as an announcer. God is great!

Workout - Bob Harper Kettlebell & Zumba Practice Class (My girlfriend rated me a 7)
Time of workout = 30 min
Cals burned = 75 + 150 = 225

30 minute Kettlebell Basics Body Shred Workout
With 25lb Kettlebell

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

45 min Zumba practice class W/ girlfriend

NO EXCUSE I MAKE IT HAPPEN!

Taught Mat Pilates with Mini Balls

I am off work today and had a great session teaching Mat Pilates with mini balls. The feedback was fabulous from the owner, so we are working on a time to work this in after the new year, T is very happy.

This was a big class of about 17-19 and 3 of the student had taken pilates before but NONE have used the mini balls. I am going to Yoga class Saturday morning and can't wait to hear if anyone felt the workout.

I DID!

Here is what I did on my day off:
Zumba workout 8 am
Taught Pilates 9-10am
Washed the car = happy MINI Cooper
Trained 2 clients

Goals this weekend are to get files in order for the end of the year and tax time.

Workout - Cardio
Mood - Pumped
Wt - 124
Time of workout = 1 hr 50 min
Cals = 381


20 min Zumba Express w/Beto
1 hr Mat Pilates w/ball - taught class
10 Boxing - with client
20 min Step Low impact w/3lb db - with client

NO EXCUSE I MAKE IT HAPPEN!

Just a Slacker Week?

My Yoga teacher and first Heavy Bag client, Linda Jones CYT

This week, even though it is only Wednesday is making me feel like a slacker. Why?

I took an extra day off.

Well I did this for 2 reasons, one my back has been bothering me and the thought of swinging a kettlebell yesterday was just not something I felt I wanted to do.

Plus, I would have walked at lunch but I have been out searching for more socks to make.

Today I have to get more socks, as the holiday approaches I am selling them faster then I can keep up. So even though that is a good thing the ones I really like are hard to find.

Tonight is my first client for Boxing. I can't wait, even though its my Yoga teacher I don't care I just am so PUMPED up! And so is she, thank goodness.

Her daughter has been making fun of her the way she stands to pretend to jab so I can't wait to work on her form. She lives downtown and she needs to know how to BAM someone good lol.

Just a reminder, always do a warm up of about 7-9 minutes before any exercise. Especially if it is early morning and your muscles are cold, now if you have been up and moving about you can shorten that a bit but listen to your body on this and take the time to do it to avoid injury.

Workout - Cardio Zumba
Mood - Sexy
Wt - 123
Time of workout - 20 min Express w/Beto
Cals burned 50

Zumba party 20 minute Express - I finally feel like I am getting better at some of the moves ;-)
Tonight - Teach boxing one on one should burn a few calories.

I totally want to make this recipe I love pumpkin and pasta!
www.verybestbaking.com/recipes/143811/Baked-Ziti-with-Pumpkin--Sausage/detail.aspx
It looks easy and I think de-lish

I forgot to load my pictures up from my last food recipe, maybe by the weekend? I have NO idea why time is going so fast these days.

Or is it just me???

NO EXCUSE I MAKE IT HAPPEN!

Shred it with Kettlebells Level 2

My workout yesterday after my 1 mile run and 2 mile walk ended up being a 305 calorie burn.

Today I plan to walk since tomorrow I will do step or legs. My plan is alternating strength training (Kettlebell, Boxing, Yoga) with cardio (Zumba, Running, Walking, Elliptical) Depending on the day of the week AND if I am training at the gym or at home.

Sounds confusing but it's not the only mix may be a double = ST in the am and a cardio at lunch. Splits give me better fat burning results. Meanwhile, Bible study went great and the pumpkin bread I made was a hit (no added sugar)

I found this great food site on the back of the Libbys Pie label and its a great site I am going to try some of the recipes.
www.verybestbaking.com/


Today's Workout:

Shred w/Kettlebell Level 2 & Zumba Party Mix
Mood - FIERCE
Wt - 123
Time of workout = 15 JM K-2 + 15 Zumba = 30 mins
Cal burned = 100

Zumba Cardio Party Workout 3 sessions
JM Shred with weights Kettlebell workout (I use a 12lb Kettlebell)

Figure 8
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

NO EXCUSE I MAKE IT HAPPEN

So What I'm Lazy

Ok, I had EVERY INTENTION OF GOING TO CLASS this morning at 6am....so what I'm lazy!

Can't I be once in a while?

It was a cardio mix class with my favorite trainer and it was warm out this morning and still I couldn't drag myself to go.

I was up

I was energized

I slept well

No excuse, but being lazy. Did not want to get in my car and drive 1 mile down the road to do it.

Ok, nuff said, nuff beat up T. moment......maybe next week.

STOP THE CYCLE! That's where change doesn't happen but procrastination starts, don't let this happen to you.

Did I workout?

YES

Would someone else do that?

Maybe

But the point is, Lazy is so not good for your health and wellness so just go for a few minutes, commit...then once you get going its all down hill from there. Find the MOST ENERGETIC person in the gym and get right next to them......

STEAL THE ENERGY THEY PUT OUT.

Works, nuff said.

Ok here is my fun workout and I really enjoyed myself and "felt the music" I only wish I had more time.......

After workout smoothie:
1 banana
1 scoop whey
1 cup cold water

Workout = Cardio Zumba
Mood - Happy
Wt - 124
Time of workout = 40 min
Cals burned = 120

Am workout = Zumba party mix
Afternoon workout = Walk inclines

NO EXCUSES!