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!

ACTION APRIL How I Stay Motivated

" Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." Mark Victor Hansen

I am all about ACTION April right now, NO slacking!

2 Days in a row, NO snooze button I popped right up out of bed on the first alarm sounding....yup right to ACTION! I can't really blame my motivation for that I think its because spring is here and that always makes me feel better, want to get up earlier and accomplish things.

Some ways to keep motivated and take action that I use is:

Wake up to music, a buzz puts me in a BAD mood

Cute workout clothes, who cares who sees me its for ME

Gratitude's, I say them right when I get up. From being alive to having a home, food and family and everything thing else. These few minutes set the tone for the day GRATEFULNESS

Grab my love handles, right when I sit on the potty in the morning.....time to get to work! Nuff said......

Stretch, a good morning stretch makes me come alive and be less lazy...really exhale it feels so good

Drink 1 full glass of cold water right away, awakes the soul (or until I can't swallow no more)

March....just march while I brush my teeth

Head into my fitness studio, where I do 50-100 jumping jacks right away......T. doesn't mess around I need ENERGY!

Keep my belly sucked in, keeps me feeling strong and supports my back and core

If I am doing yoga, I get my mat and then I just do some neck rolls getting loose and get ready to roll putting on my yoga paws

If I am doing strength training then I do a few standing fast toe touches, some arm swings right and left, then get my db lined up. This keeps me energized to be picking up and switching dumb bells.

If I am going to do a cardio session I do jumping jacks 50-100 followed by neck rolls, shoulder rolls, tippy toe to heal up and downs, standing hamstring stretches, put on my music and hit the pavement.

Always stay in motion, that's what keeps the motivation

Never stretch cold, I get up right from bed so start with ballistic movement stretches not holding stretches or static on a cold body. That is why I always use marches to jumping jacks as my warm up

On your recovery to your static stretches, laying hamstring stretch and runners lunges, shoulder and tri stretches things like that, holding stretches

Music is the key element for movement, faster music faster cardio

I don't eat anything before a cardio session of 30-45 mins if its going to be longer then that I will have a granola, and whey - carb-protein combo

For strength training days, I stay motivated by a 10 min cardio warm up then hit the weights. I have whey protein prior to my session, followed by carbs and whey after

I always do splits, if I do cardio in the morning (6.15-6.30am) I will do ST at night. If I do weights in the morning, I do cardio 45 mins - 60 min at night (sometimes 1/2 at lunch 1/2 after dinner)

Breathe, if I run long distance I use sugar free altoid mints in my jaws 1 each side and I breathe through my nose, mint = ENERGY

When I am done, I thank my body for a good workout. That keeps me motivated. Thanking me for my hard work and efforts to be healthy.

These are just what work for me, you may have better ideas but the bottom line is find a way to keep you going forward, pushing to do more and be the BEST that you can be. Perfect is NOT an option, it is NOT attainable. (Except for God)

Yesterday I also got in the 45 minute incline walk and burned an additional 158 cals, Go T. Should get my walk in today as well.

JM Yoga MeltDown Level 2 (This is Hybrid yoga using your own body strength training for lean muscles - JM)

Mood - happy
Wt - 120
Time of workout = 35 mins
Cals burned = 76

All moves are followed by 15 sec pose hold

Warm up:
3 Sun salutations w/leaning back bends

Workout:
Bent knee triangle w/lifts and arm overhead - R
Revolving triangle - R
Halfmoon leg lifts
Full moon
Bent knee triangle w/lifts and arm overhead - L
Revolving triangle - L
Halfmoon leg lifts
Full moon
Mountain
Chair lifts
Leg ext big toe hold - L
Twisting crescent - R
Goddess lifts
Leg ext big toe hold - R
Twisting crescent - L
Goddess
Crow
Boat pose toe taps
Tabletop lifts - L
Leg lowers straight leg - 3 count
Boat post toe taps
Tabletop lifts - R
Leg lowers straight leg - 3 count

Bonus:
Wheel - this is a back bend

Cool down:
Staff pose
Twisting spinal stretch
Pigeon

NO EXCUSES I MAKE IT HAPPEN!