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I have sort of been on a writers block, if you want to call it that.  I have been extremely busy teaching classes since the semester started.  Ever feel like things all of a sudden come out of nowhere and then you are left sprinting trying to catch up.  What the heck, I had all Christmas break to prepare, which I did a little.  Then I started the push-up challenge which now I have to start over.  I think I may drop down a column.  I have been doing well on it but not great.  I feel like the goals for the push-ups were rushing me a  little so, I backed off, then I totally stopped. 

I gain a few pounds over the holidays.  You didn’t?  The month of January I started a newsletter for my ladies at the studio in which I incorporated a healthy recipe. 

Do you really want your performance to improve?  Well, you have to eat-clean and eat the right foods.  You have to start learning and listening to your body.  Do you really know what works or are you just going through the same boring routine?  Time to really start listening to your body and feeding it with good stuff.

So, this post I decided to drop you a little Healthy Recipe that I get from a couple of places.

Here it is:

Grilled Citrus Chicken with Fresh Salsa

This Recipe Serves: 4

Preparation Time :  20 minutes

Cooking time :   20 minutes

IngredientsFor the chicken:
1 cup low-fat or non-fat plain yogurt
1/4 cup minced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1/4 cup fresh orange juice
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 4 to 6 oz. each
For the salsa:
1 avocado
4 tomatoes, chopped
1 to 2 jalapeño peppers, seeded and chopped
8 warm wheat tortillas

Cooking Instructions
1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for at least 4 hours or overnight.

2. Preheat the grill or broiler.

3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.

4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.

5. In the meantime, peel, core and chop the avocado. Place the avocado in a clean bowl and toss it with the lime juice quickly so that it doesn’t discolor. Add the tomatoes, onion and cilantro. Add the jalapeño peppers and salt to taste.

6. Serve the salsa on top of the chicken with the warm tortillas on the side.

So give it a try during the SuperBowl.  You won’t feel guilty. 

Come back and tell how you liked it.

More recipes you can go to www.teambeachbody.com/pkayfit02  Click on join the club and have access to meal plans and tips from the experts like Tony Horton, Chalene Johnson, Debbie Siebers etc…  Very low price, it is not like all the others.

 This recipe I got from http://www.acefitness.org/getfit/recipes.aspx

Well, I have been thinking about this for a while since, I had a young man visit my site and mentioned he was doing this.  It looked very interesting.  I am not good at push-ups at all.  I can do the modified ones like all day but the standard push-ups seem really difficult.  I have been working on my upper body in order to improve my push-ups.

So, today I decided I would jump into the challenge.  This challenge is suppose to have you be able to do hundred push-ups in 6 weeks.  What is it with these 6 weeks things.  Okay, I printed out the test and took it.

I could only do 10, I really thought I could do more, but if I did it would have put me in a bracket that I know is too hard.  So, 10 is good.  More than I have ever before.

Now, not sure if you are suppose to wait to start the initial workout, so I decided to try this workout today.  I started after I finished teaching my Body Chizel class.  We had already done 20 push-ups in class, modified of course, and we did regular bench press and wide chest presses.  So, what was I thinking when after class and everyone was gone, that I thought I could do these push-ups. 

I thought I have better do them now because if I wait then I know I will not do them.

Guess, what I did the bracket I was suppose to and at the end I was suppose to max out at 5 but I did 6.  yeah me!

I think I should be good for Wednesday.  I should do these push-ups first thing in the morning when I am fresh and not after I already worked out.  Then again, that is what I should.  Well, I will mix it up and see what happens.  It doen’t hurt to try.

Hey, if you are looking for a new challenge, come try the hundred push-up challenge with me.  A small goal for the new year.  Hey, now don’t forget about your eating-clean routine.  Want those abs to show through then, you are going to have to eat-clean.  NO more junk!

So, check out http://www.hundredpushups.com/  you can be added to the list with me.  Pkayfit.

Good Luck.  Let me know how you are doing.  I will do the same.  See you at the end of the week, I will let you know what happens.

I has been a while since I have posted.  One of the reasons is because I really have not done too much over the holidays but be a bum and gained a few pounds that I did not need.  Urgh!

I have not gone to a gym in a long time. I started back after the semester, working on my chest and back and working on my pull-ups.  I trying to get to where I can actually do one with the P90x bar. 

Anyway, I have not been sick for like two years.  Gyms carry germs on the machines and no one wants to wipe them down.  I got sick, with a cold.  I was so mad.  So, I have been slackin.

During this time of being sick, I decided to watch the fifth dvd that came in on the one-on-one with Tony.  This dvd is all about push-ups and pull-ups.  None of which I can do.  Tony is himself here.  Crazy.  So, what does the thirty/fifteen stand for.  I will tell you  Thirty seconds of push-ups from every style of push-ups you can imagine in Tony’s world, to fifteen seconds of pull-ups every different kind of pull-ups you can imagine.  Crazy!    This one style of pull-up that Tony does is insane.  He does them in a horizontal plane.  Can you even foster the idea?

Take this guy and take away the floor and try to do the pull-up.  Tony actually does one regular pull-up and then pulls himself into a horizontal position and does another one.

Then it is back down on the floor for some more push-ups.  Just insane.  I decided to pass on working out to this one.  I may use the different push-up in my core training class next semester.  I am thinking about doing the 100 push-up challenge with this next class too.  That should be fun.  I can do this challenge with my class.

I love it though.

I received my 6th dvd with a holiday special dvd inside.  It was a pretty good one.  I will have to let you know how that is when I actually do it.  The main dvd is called “The Fountain of Youth” now who does not want to still look young.  Yoga is this dvd.  Pretty aweseom.

Sign-up to Tony’s one-on-one through Beach Body  or better yet  htt://www.teambeachbody.com/pkayfit02

Can not believe that 2009 is upon me.  It has been a crazy year.  I am putting 2008 out the window and hope the Texas wind doesn’t bring it back.  I am ready for a great 2009.  I am tired on being broke and I am tired of being the same weight for the past 5 years.  I can go down, but then my body likes to go back where it is confrontable.  Well, I have news for the body.  Next year in about 4 hours, I have something else in mind.  I plan on making a plan and completing my P90x and the upgrade.  Workout to the new Chalean Extreme Workout program.  View a couple of more tapes, get my bio down for a company that is waiting for me to get my crap together, focus on marketing the studio more and beachbody stuff and the list goes on.  This year I am not going to slack and let the days leave me behind.

With that being said, tomorrow I have the review on Tony’s holiday treat in which I watched the other day and I think tomorrow as a Post Holiday Recovery Workout I will do that one.  Not too long of a workout.

I want to wish all of my followers a Happy New Year and let’s bring it for 2009.

Get More at PIMPOO.com

Don’t forget to check out http://www.teambeachbody.com/pkayfit02

Sign up now for only $10 a month and get the experts advice.  What more can you ask for, recipes, tracker.

I will talk to you next year.

Just wishing all of my followers a safe and Merry Christmas.

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Well, I have been working out to P90X, but I have been trying some other exercises too.

In BeachBody they have a set of DVD’s that you can purchase individual called “Guaranteed ?”  I decided to try the “Great Buns Guaranteed” and the “Thin Thighs Guaranteed.” 

I did the “Thin Thighs” today for my leg section, well I did not do all 11 of the exercises because I just wanted to introduce the exercises before I do all ofthem and each exercise is supposed to be done 45 seconds.  I dumbed it down to 16 reps each.  Friday, look out ladies, I will do those exercises for 45 seconds just like the DVD.

When I finished the rest of the body parts we hit the floor for the “Great Buns” exercises, now remind you that we did leg stuff earlier which involved the buns too.  Again, I left a few exercises out due to time and again just introducing the exercises.  There were a total of 13 exercises to this DVD. Well, by the time we finished I really felt those exercises. 

Each of these DVD’s are only 8 minutes long.  Now, you have really no excuses  to get these exercises in and many incorporate a few of the exercises to your regular regimen.

These videos would be a great travel video.  Just 8 minutes people.

Really no excuses!

Did I mention Tony.  No, I did not, he was not the star of the DVD’s HOWEVER, he was in them.  Debbie Siebers was the star of these DVD’s.  Yes, I want to look like her.  Well, either Dedra or Debbie. 
Go shopping for these great DVD’s and oh the price of these videos are cheap.  $10.  Can you believe this?  Great stocking stuffers.

Great Body Guaranteed.

Team Beach Body

Back in October I mentioned that I received Tony’s One-on-One DVD for “Just Arms”  Well, I am getting my act together again and I finally did the workout.

I brought home from the Studio my 6 pounders, 7 pounders and then my 15 pounders.  Well, I left the 8 pounders at the studio and I meant to just pick up another set to have at the house.  HA!

Tony works the Biceps, Triceps, and the forearms in this video.

Biceps “the two-headed Biceps brachii muscle on the inside of each upper arm.”  You know the part on the arm that all the girls look at on a man after they see the washboard ABS.  AKA “The Guns”

 Okay now here is mine. 

I know kind of sad.  I really should have taken the picture when I was all pumped up. 

Tony breaks the routine up and does one set of Biceps, then one set of Forarms and then one set of Triceps. He then goes back and does that set again.  So, you actually do two sets of the exercise.  Gives you a chance to make the adjusts on the weights that you need, just like the Bodybuilders do.  I was able to do the 15 pretty good.  Now, I did not do all the reps, I picked 15 reps to do.  That really should be the max, because I am not trying to really get my guns to pop out like most men do, I just want them to be strong.

Tony does about 15 sets of exercises, not just the ones that I mentioned.  But he does 3 different exercises 2 times and then does another group.  There are some great exercises for the forearms.

The forearms seem like they get left out on most workouts and I am so glad that Tony put them in on this video.  Those muscles need to be strong. The forearm contains many muscles, including the flexors and extensors of the digits, a flexor of the elbow (brachioradialis), and pronators and supinators that turn the hand to face down or upwards, respectively.

I found a great website that has some excellent forearm exercises.  Go check them out if you are looking for those popeye forearms. 

Oh, those Triceps are such a stubborn muscle for me.  Did you know it is the tricep that really makes the bicep pop out.  You need to work your triceps to get the thickness in your guns.  I truly hate those muscles.  It seems no matter how hard I work them and keep increasing the weight, they just seem weak.  Either I know I need to work them.  They help in my push-ups and they are the primary muscles for throwing. 

“The triceps is an extensor muscle of the elbow joint, and is an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing.”

“The triceps accounts for approximately 70 percent of the upper arm’s muscle mass.”  Yes, you read that correctly. 

If you are looking for a great arm workout, then I suggest you grab Tony’s “Just Arms” workout.  Now, the DVD said 47 minutes, but I forwarded the tape alot to get the workout in 30 minutes, Tony’s spends alot of time chatting, but in that chatter he has some great information. 

check out some of Tony Horton’s other products at http://www.beachbodycoach.com/esuite/home/pkayfit02

Get started today on that physique you have always wanted.  “A year from now you’ll wish you had started today.”  -Karen Lamb.

Why wait, what are you waiting for?  Either today or tomorrow, either 10 pounds lost or 10 pounds gained, it is your call. 

The annoying area especially for women has got us all up in the area trying to figure out how to work them.

Did you know that you can not spot reduce?  Yep!  That is right, you can’t just do abs all day long and think you are going to wake up in the morning with a flat tummy.  It is not going to happen.  Sorry to burst your bubble.  The only thing that doing alot of abs is get them stronger.  Now, why in the world do you want to do all that work and then not show anything for it.

Diet people, you have to be discipline on your food intake if you want to see those abs. 

Of course you need to work those abs just like any other muscle.  You work them and then let them rest.  The abs sit in a nice position is which they control stability, flexion and controls movement.

What makes up the abdominal muscles you ask?  Well, the Rectus Abdominis (commonly known as “abs”) is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some other animals)These rectus abdominus gives us the washboard abs that people for most part of their lives try to get.  Diet people.

Then you have the Internal and External Obliques. 

The internal oblique muscle (of the abdomen) is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above (superficial to) the transverse abdominal muscle.

Next is the External Obliques which was stated above that they lie on top of the internal oblique.

“The external oblique muscle (of the abdomen) (also external abdominal oblique muscle) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen.”

The Transverse abdominals seem to be the hardest to work on because you can’t really see them unless you have maybe 1% of fat like the bodybuilders.  But for those of us who dream about seeing them one day, just know that they are there.

“The transversus abdominis muscle, also known as the transversalis muscle and transverse abdominal muscle, is a muscle layer of the anterior and lateral abdominal wall which is just deep to (layered below) the internal oblique muscle. It is a major muscle of the functional core of the human body.”

‘The TVA also (involuntarily) contracts during lifts; it is the body’s natural weight-lifting belt, stabilizing the spine and pelvis during lifting movements.”

So there you have it people.  The abs section.  The very core of a body.  Did you know that each of us has a six pack, it is just some of us like to protect our six-pack while others like to show them off.  I definitely cover mine up for the winter. 
Well, now do you want to know how to work those nice abs that you thought you did not have but actually do.  Tony Horton has a video tape out called “Guaranteed Abs”  from beach body.  You know people if you want any of Tony’s DVD’s you are going to have to go to Beach Body. 

This video focuses on the very core that I talked about in a sectional progression.  Tony likes to work with sectional progession.  Well, let’s face it why would we want to work out and not progress? 

“Guaranteed Abs” is only 7 minutes long and he takes you through 7 abs exercises done in order with no stopping.  30 seconds at each exercise and let me tell you something, it freakin burns by the end.  He gives you the option of doing it twice.  Are you crazy Tony?  Yes, this man is crazy and yes he does do it twice. 

I have done these exercises with my extreme workout people and they die every time.  They love it.  The beauty of it is that it is not that expensive, great for a Christmas gift.  Hop on over to http://www.beachbodycoach.com/esuite/home/pkayfit02  to purchase any of BeachBody Products. 

Way to go Tony.  I just love that guy.

I know it has been a while since I have posted.  I am an Adjunct Professor for two colleges here in town and the semester is long.  Seems like I don’t have time to get on my computer and post anything.  My computer also decided to start slowing down and doing all kinds of funny things, so I had to have it checked out.

About two weeks ago I ordered my P90X t-shirt and some Protein Bars.  I received them about a week ago.  The protein bars I ordered were the new Cafe Mocha.  They are AWESOME!  My hubby even likes them, if you can believe that, he is not one to get into things like that.  I do know that they give me energy and have really helped with my performance. 

I started a new class late at night and I actually eat the protein bar in the morning but it seems to last throughout the day.  I am going to order some more Cafe Mocha and the Wildberry.  The NEW protein bar is peanut butter.  Now, I do like peanut butter but I get a little funny when it comes to protein bars, sometimes the peanut butter overwhelms the bar and it tends to get a little gritty.  I will definitely try them but not right now, probably when I get tired of the Cafe Mocha bars.

I have also ordered the P90X Peak Health Formula multivitamin.  My hubby takes those too in the morning to get him through the day.  I have also taken those and I too like them.

I bet when they do the autopsy on me they will find all kinds of P90X stuff in me.

I have also tried the Slimming Formula and I take the Performance Supplement.  Geezzzzz!

i love these products. 

Please checkout my site and take your fitness to the next level with Beachbody

http://www.beachbodycoach.com/esuite/home/pkayfit02/home

Well, I was not ever privileged enough to take any kind of kickboxing or any martial arts when I was growing up.  As a matter of fact, I really was into basketball.  I know I have said that a few times.  As I look back I wish we would have had that sort of fitness in my home town.  I really should say discipline. Well, actually I wish I would have had some sort of self-defense art. 

Now, being in the fitness industry I been privileged to see all kinds of martial arts studio and gyms pop up all over the place in the USA.  But where do some of these disciplines comes from.

I happen to be browsing and a viewer wanted me to take a look at his website.  I was really fascinating by it.

This martial art of kickboxing or really a combination of both is called “Muay Thai” kickboxing.  As I read about this on their muay thai training I was drawn into this discipline.  Did you know that in muay thai kickboxing is also known as “The Art of Eight Limbs” because you can use eight points of contact versus the two points of western kickboxing.  I found this very interesting.  Also, I found out that muay thai kickboxing is mainly in Thailand, hence the name Muay Thai. 

If you go to Thailand, you might want to check out muay thai in thailand, and to be more specific on the island of Phuket.  There is the biggest muay thai training camp of muay thai boxing.  Just take a look at all the great photos they show.  These guys are very physically fit.  I do have to say they are very disciplined in their diet to look like that.  If you think you would be interested in muay thai or any other forms of martial arts at least go and get your inspiration from their website.  You might learn a few things as well.  I know I did.

Get a variety into your workout by spicy it up with some different forms of martial arts.  Heck, if you want to take a vacation to thailand as least make a stop by Phuket and check out the world’s famous Suwit Institute of Thai Boxing.

Please go by and check out the website and click on the Questions and Answers and the photogallery too.

Even if you are interested in learning a self-defense.  Something is better than nothing and left hurt.  How much is your health or life worth?  Priceless, I would think.