Jillian Michaels in MAY SUCCESS MAG!

I'm so excited I just got my SUCCESS issue last night WOW! She is right on the cover and I could not wait to delve into the story.

It's true the MAY SUCCESS MAGAZINE issue on the cover, and she says ONLY eat every 4 hours! and much more insights about training, and your metabolism.

GET THIS ISSUE....you won't be disappointed, her interview on the CD which is included in the magazine will blow you away with MOTIVATION and insight!

Check it out here:
www.successmagazine.com/jillian-michaels-tough-love/PARAMS/article/1028/channel/22

Feel the love, as I did her workout this morning and then listened to her in my car on the way to work. I am ON FIRE! .... and my stats this week are a bit better.

Here is my workout and my post workout snack:
1/2 c blueberries
1 scoop whey
1 tsp olive oil
1/4 c water

JM Last Chance Workout
Mood - Uh huh!
Wt -121
Time of workout = 40 mins

Friday Stats:
WT - 121
BF% 22.7
BMI 20.8

Warm up 5 minutes:

High knees w/hands alt sides
Reach and pull
Shoulder roll front and back
Squat arms over head
Closed arm side twist
Knee kicks - R
Hip thrust
Hip thrust w/ arm throws overhead
Closed arm twist with toe twists
Knee kicks - L
Hip circles
Rear lunge R and L
Side lunge side to side swiftly

Workout - 25 minutes each move is 30 sec back and forth intervals from cardio to ST (I have a clock with a big second hand, that really helps if your doing this without the dvd)

I placed how many reps I actually did, along with the dumb bell weight I used. However they again....are all done in 30 second intervals so don't compare my numbers to yours unless you want the challenge.

45 - j jacks
20 - rows 15lb
40 - criss cross jack
20 - wide row 10lb
40 - back and forth j jacks
20 rear flys 10lb
30 sec jog
15 push up - 10 reg 5 girl
30 sec jog
10 staggered pushups
30 sec butt kicks
12 up and down planks
30 sec toe tap side kicks R
20 alt lunges 10lb
30 sec toe tap side kicks L
20 alt side squats 10lb
30 sec alt front kicks
20 dead lifts 15lb
30 sec twist punch
15 bicep curl w/leg bent up R 10lb
30 sec hooks
15 hammer curls w/leg bent up L 10lb
30 upper cut punch
60 alt bicep curls fast 10lb


30 sec jump rope
20 tricep kick backs 10lb
30 sec criss cross jump rope
20 tricep extension over head
30 sec 1 leg jump rope
20 single tricep alt 10lb
30 sec mountain climbers
30 lateral raises 5lb
30 sec prone jacks - Get in plank, jump feet out and in
25 front lateral raises 5lb
30 sec in and outs - combine mt. climber & prone jacks
25 Arnold press - lateral out to overhead to bicep curl


Cool Down:

Lunge stretch
Lunge stretch w/warrior style arms out w/hip rotation - R
Lunge stretch w/warrior style arms out w/hip rotation - L
Straight leg hamstring standing
Behind head tricep stretch
Straight arm open chest stretch
Shoulder straight arm across stretch R
Shoulder straight arm across stretch L
Straight arm pull to front and roll back up

NO EXCUSES I MAKE IT HAPPEN!

Easy Way to Reduce Calories 18%

Here is an article about eggs that I wanted to share for those of you that do have eggs or egg whites in your diet.

www.eurekalert.org/pub_releases/2010-04/epr-eef040210.php


No surprise that protein in the morning helps with hunger, just as fiber to keep you feeling full longer but 18% is a huge!

Also these tips about hard working eyes:

1. Don't forget to blink. People tend to blink less when working at a computer, blink more to prevent dryness and irritation.

2. Your eyes need exercise too. Every 20 minutes or so look at something far away. This relaxes the focusing muscles of the eyes.

3. Give yourself a break. Get up from the computer as often as you can, even if only to stretch and look around briefly.


Yesterdays workout:
30 min Biggest Loser last chance workout
45 min walk inclines

Today's workout:
45 min walk inclines
3 mile run
Stretch

I am still on my diet, doing pretty good so far. I hope to see some results by next week on week 3 as I am holding at 119-120lbs and feeling good but not "tight". My sugar cravings have consisted of Altoids mints, I think that's helping me out and a few chocolate Cheerios....is that bad??? Those darn things are great with coffee, just a handful really!

Lastly I also want to share this inspirational blog today from my good friend Oksana:
www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3086082

NO EXCUSES, I MAKE IT HAPPEN!

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!