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!