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OMG!  I am sooooo freakin sore in the legs, I can’t even walk.  Worse than Tony’s Plyo legs, if you can believe that.  Here is what I feel like.

I wish Matthew was here to carry me where I needed to go.  We did some exercises with a slanted riser in which you can purchase from Spri Products.  I have done lunges on the step before and they are brutle.  Adding a slanted riser in the mix gives a whole different meaning to sore.  We used resistant tubing as well and a double soreness.  I loved every minute of it, because I can come home and use it on my college kids. 

I attended a few lectures classes regarding muscles and intergration.  AWESOME!  These guys were brillant.  Here is the link to check them out and you Personal Trainers if you are not already, you should sign up to become a member.  Such valuable information that will make YOU the best at the game and give you many more clients than you can think of.  Check these guys out at www.ptonthenet.com  You should also think about purchasing the Functional intergrated Abdominal Training DVD.  Chuck Wolf was the speaking and this guys knows what he is talking about.  Such valuable information.  I know I keep saying that, but he keeps you wanting more information.  Take what he has and run with it, you will be amazed.  Also, check any information from Michol Dalcourt.  Now, professor at University San Diego.  A transplant from Canada.  Also amazing.

Just wanted to let you know that if you ever get a chance to go to any fitness conferences you should go.  NCSA puts out some awesome trainings on sport specific.  Check out their websites for exams and workshops.  http://www.nsca-lift.org/

Now it is time to get to work.  I have to practice my Zumba.  That is alot of fun too.

Do, you ever wonder how Aerobic instructor stay up on their current new torture exercises?  Well, some instructors, like myself, have found an organization called “SCWFitness” it’s where fitness professionals go to learn from the best in the world. 

There are some of the most well known fitness presenters there that I have gotten the privilege of knowing.  All the presenters are so approachable and you are welcome to ask questions on how to modify exercises for certain age groups and so on.  I love going to this fitness conference.  There are other fitness conferences around like IDEA, AAAI/ISMA, NSCA, and YogaFit.  All the presenters are Ace Certified and AFAA certified or CEC’s or CEU providers which means they offer workshops for instructors who are certified in anything to keep up their certifications. 

At the conference you can get certified in just about anything anymore.  They have Zumba, 50+ and older adults, Kids in Motion, Pre-Natal/Post Natal and much more.  I love it.

The one I am going to is in Dallas.  Hence the name DallasMania.  They are also in the Midwest, Florida, California, Boston area and several others in which I can’t think of right now. 

If you are interested in getting certified in Personal Training or Group Exercise which are like the big Umbrellas of it all, you should check it out.  You will meet plenty of new great people and just have a ball working out.  Oh, by the way there is a big Expo in which you can shop.  My favorite, I always spend too much money in there. 

I believe that if you are a Physical Education Teacher that this is such a great opportunity to get new ideas for the kidos and to see what else is out there.  Coaches too.  They have strength and conditioning classes which are awesome.  They have BOOTCAMP classes in which you could take back for some training ideas, the ideas are endless people.  Get out there and try new things.

I will be out for a week starting tomorrow.  Have fun doing whatever you are doing.  Let’s get Fit.

“A year from now you’ll wish you had started today.”

Yes, it is here everyone.  I am stoked about this new DVD from Tony Horton.  The next DVD installment from his new One-on-One series.  I have not had a chance to review it, since it just came yesterday. 

The Olympics only comes every four years, so I have been glued to the TV watching Michael Phelps take charge and sweeping the world with his gold medals.  You go Michael.  I am thinking about adding swimming to my routine.

I finally realized why I don’t like to run.  I have been on the treadmill twice this week.  I have squeezed in 3 cardio sessions in so far.  Yeah me!  But, yesterday I realized that my little toes get all bruised up.  I hate that and they are so sore.  After my class yesterday, I had to take my shoes off to let my toes breathe.  That is why I think I will go swimming.  Give my little toes a break.

Remember change is good and a variety of cardio exercises is great.  You need to mix it up people.

I will get back with you on how it went with Tony.  Can’t wait.

Have you ever felted like you were working you butt off, keeping track of nutrition, how much you lifted, and even keeping track of your calories intake and burned and nothing is working?  Gosh darn it, I have been working my tail end off and nothing (the FAT) is not budging.  I am following the nutrition plan to the key.  I have not had any fat for like two weeks.  I have been eating my protein and drinking my shakes.  I have incorporated my fruits more and vegetables with my salads.  Nothing!  I tell you nothing!  I have been burning about 500 calories extra a day.  Now, I know the magic number is 3500.  So, this week I am already up to 1328.  Two days and I have burned that many calories.  I am getting ready to get on the Treadmill again.

I am really bummed out.  I am just going to quit eating all together.  No, I really like to eat.  My deadline is getting closer and I can’t even tell the difference.  The tape measure doesn’t even move.  What to do.  Am I going to have to go to really extreme?  How much more can I go you guys? 

Okay, I am going to have to pull out all the punches.  Time to step it up again. 

Time to start eating more of the Top Metabolic Foods.  Next week, I had better see something.

This last week, I was able to get at least 3 cardio session in.  Yes, with finals of summer session two and having to sub 4 additional classes.  I was exciting to get my run in on Monday and two Turbo Kick classes into my schedule. 

Still sticking to the nutrition plan which I have placed on the fridge, which really helps me stay accountable.  If you have a way to track your progress you will stay with it longer.  I haven’t craved any sweets at all for the past two weeks.  I have been drinking my water and my protein shake, which is awesome by the way.  I have been trying to eat the foods that rev up my metabolism, which I am writing an article about that. 

I have reached my 2 inches of inches lost.  Yes, it is really starting to come together.  I only have a couple more week, but I think I can get there.  Of course, I will not stop there.  I will keep going until my body fat gets to where I want it to be.

By the way, I am excited to receive Tony Horton’s new One-on-One DVD.  I have the Plyo Legs already and I am excited to see what is next.  I have had so much going on this past week, that I did not get any sessions in for myself.  I think I ended up taking a weight lifting break.  I will get back on track next week.  I was really trying to focus on burning the calories in the Cardio part of my routine.  It is really hard to juggle several things at once.  Next week should be better because I won’t have the summer school to teach.  It cuts into my morning.  So, now I can focus more on the workout part of the routine.  It is a juggling game.  I should see more results next week.

By the way, I filmed my yoga video yesterday. It was awesome.  This will be my first video ever.  I am really excited about it.  Now, just have to edit it and put it together.  It will be available on my website www.myphysiqueinc.com shortly.  I will keep you posted.  The video is easy stretching, very basic yoga, and I have two 30 minute segments on the dvd. 

Keep up the good work people, and keep encouraging others to workout and get healthy.  It all starts with you and setting the example.

www.myphysiqueinc.blogspot.com

The more I see students come through my classes I am just amazed at how many of them have bad rotator cuffs.  This can really hender certain exercises.  This really disables them to do yoga, push-ups, plank positions, simple shoulder exercises.  Therefore, causes the students not want to exercise at all.  There are plenty of others things to do to stay fit. But here is a great exercise to help in the rotator cuff area.

Here is a great exercise that will strengthen your rotator cuffs.  I picked up this exercise from a fellow strength coach for baseball players.  You don’t have to play baseball in order to do this exercise.  Everyone uses their rotator cuff almost everyday for daily life activities. Okay, so maybe you don’t fish.  But, you get the point.  It’s not baseball.

So, here is goes.  Take a small dumbbell or say a can good out of the cupboard, only doing one arm at a time.  Stand feet shoulder width apart, hold the dumbbell with the right hand, now lift the right arm straight out in front of you( like you were going to do a front dumbbell raise), now hold it there parallel to the floor, your palm of your hand should be facing the floor, now make sure that your shoulder stays in socket, don’t let it protrude forward, retract it back and down, good, now draw small circles in one direction, I usually have my class do ten circles one way and then reverse.  Make sure that you breathe and two make sure the circles are not big ones.  Stay within straight out in front not to dip too low or too wide. Focus only the shoulder work.  Keep it close and tight. You should feel these pretty quick.  Now switch and do the other arm.  Depending on where you are, you can squeeze out a couple of sets. 

If you have injured your shoulder and only after you have been through therapy, this is a great exercise to keep the maintenance until you feel stronger to increase the weight, never, never go over say 10 lbs, due to the leverage on the weight that is place on the arm.  

If you have never had an injury this is a great preventive exercise.  Got to keep all the stabilizers strong.

Hope you try it.  Come back for the next shoulder exercise soon.

Remember “A year from now you’ll wish you had started today.”  No Excuses!

Have a great Sunday.

www.myphysiqueinc.com

www.myphysiqueinc.blogspot.com

pkayfit

It is Saturday and I have been sticking to the Eating Plan pretty good.  I have the plan on the fridge and each day I tape a new one on the fridge.  

Did I reach my goal like I wanted?  No!  I did however drop 5 lbs and within a 1/2.  So, I lost 1 1/2 inches.

I started out the week good and ran on Monday and did my Turbo on Tuesday and Wednesday I just could not get the cardio in due to putting in Lowe’s blinds.  Thursday my sinuses started running and hit me like

this boulder right in the head.  I was pretty much on the couch most of the day and I did not get to do my Turbo or teach my class.  So, I took some of my Detox tea with some lemon juice and honey.  That seemed to do the trick.  Yesterday was OK. I still kept to my eating plan.

Today, I feel like I could go pretty good.  I should be on the treadmill right now, but instead I am writing this blog.  I have to stay with it if I want to see improvement.

I will run for about 45 to an hour and then I have to do my biceps and back.  I have been slackin on the P90x.  I feel bad.  Go to do it no holding back and NO EXCUSES! 

If you want it, you have to work for it.

“A year from now you’ll wish you had started today.”

It has only been two days on my new found taste of my Power 90x nutrition plan.  Not as bad as I thought.  Please not that my plan may not be the same for you.  You have to find what is your formula.  Although, Sunday is when I started the plan. 

I know what you thinking, who in their right mind starts a change of eating habits on Sunday.  Well, I thought I better do it and start it then, Sunday was just as good a day as Monday. 

I was hungry all day.  I marked off my squares as you can tell in my post of Nutrition is Key. 

I ran on Monday and I did 10 laps around the track. 

Now, the track at HSU is a little bigger that a 1/4 mile around.  But it is pretty close to a mile if I complete 4 laps, so I did more than 2 1/2 miles.  I could feel it in my knees.  I know, first I felted in my shins then I feel it in my knees.  I already feel it in the booty bouncing up and down shaking the earth.  Did anyone feel anything on Monday? 

I was so happy to find that my efforts of my delicious protein shake and my other proteins things I have been eating and plus my snacks and egg whites.  I have been following the list really good. 

Okay, here is the number in just two days, I have lost over an 1″.  That is right.  I hope to have dropped at least two inches by the end of the week.  Please help me keep motivated. 

It really is you guys whom I write for.  I journal this because I want you to see that it does take hard work.  It should be fun like my Turbo Kick class tonight. 

I burned 412 calories and then taught a class after that which pushed the calories burned just in two hours 627 calories.  So, I have lowered my calorie intake and up my calorie output which in turn, what?  Yes, you are so smart.  Weight Loss.  Plus I have some other weight loss products and vitamins that I have been taken.  Those will be discussed in the “Go Figure” section of this blog later.  I am still working on that.

In the meantime, if you are looking to start a regimen, please get started and don’t wait for the Doc to say “Hey, you need to exercise and watch your eating habits or you are not going to make it” 

My motto is if you look at my website www.myphysiqueinc.com  is “A year from now you’ll wish you had started today.”  by Karen Lamb.  I love that quote because it means whatever in life.  No Excuses!

Check back with me to see if my lost inches on Saturday is 2 inches.

Anyone seen “The Celebrity Fit Club” featuring Dustin Diamond?  Ha!  The first time around he thought he could do all the exercises and stick to his own diet plan.  The truth be told he ended up coming back on the show and actually started listening to Harvey. 

Someone told me the other day and really stuck in my head.  You know how you tell your kids something and they just seem to ignore you?  Then, like the next day or so your kid comes running in the house and says that somebody told them something and it happened to be the same thing you said the day before only since it came from someone else it made better sense? 

That is kind of what happened to me the other day.  Thank You Fit Girl.  I know in my heart what it is I am suppose to do. I have read all the literature and heck I even went to college for this stuff.  Nutrition people.  It is all about Nutrition. 

I found my Power 90x Nutrition Booklet.  yeah Me!  I made copies of my Fat Shredder Phase 1.  I will paste one up on the fridge  at the beginning of each week and mark off the little blocks on what it is I can eat and how many servings he told me I could have.  According to my level or activity and on my other stuff, I can only eat 1800 calories.  So, I started this today.

Why did I start today?  Thought I better start now.  So, as you can see I can have like 5 things of protein and only 1 fruit.  I still need my vegetables for today, I don’t think that is going to happen.  It is about 6:30 p.m. and I am freakin starving.  I went up to the burger joint to get everyone else something to eat, but I myself passed.  I am so proud of myself.  Yes, I know that nutrition is the name of the game.  I always start good and then I keep exercising, I will not give that up, and then like every normal human being I just eat what I want.  I do have a heart monitor so in each of my workouts and classes  I have been keeping track of my calories burned but I need to be able to jot those down too.  You don’t have a heart monitor where you can actually see what you are burning and some cool ones have to where you can store the information up to a month.  That is cool. Cause, people, if you intake the same amount of calories burned or you don’t burn more calories than you intake then what is the point.  You will see yourself as a failure and then the worst happens the big britches come out and you start eating the carbs.  The bad ones.

I did my cardio 3 times this week in which I ran twice and did a TurboKick class at the studio.  The other workouts were tough this week also.  Felt a little tired on Friday.

So, I still have my deadline and really have to get serious.  If you want to see results, you not only have to bring it to every workout but you have to focus on what the heck you are putting into your gas tank (body)

So keep it real people.

Oh, by the way I am working on a Light Yoga video.  I am so excited.  I will of course let you know when you can stop by www.myphysiquinc.com to purchase one.  You can read about that one next week on my other blog www.myphysiqueinc.blogspot.com

No Excuses this time.  Just do it for yourself.

I switched my routine from the Power 90x lean routine to Power 90x Doubles routine.  why?  Well, because along with my eyesight I have lost some brain cells along the way. 

I thought with every cell in my being that I needed to push my self and add more cardio to my regimen.  I do, really, if I want to get rid of the stuff that is covering what many have told me is the rectus abdominis aka six-pack to show, then I am going to have to do more cardio.  Yuck!  I hate to run. I don’t have time to go to the base and get on the spin bike or treadmill.   I know I have said this before in the “What was I thinking” post.   Why can’t I just shove an enama up my you know what and just get it over with?  No, I couldn’t do that, I guess I will just have to eat bushels of apples, or is that bundles of apples? 

Well, I have gone running twice this week.  Two times too many this year.  I feel alot better and my shins are aren’t talking to me as much.  I guess that is good.  Now, I was suppose to do my chest, shoulders and triceps on Monday also, but man I was really exhausted after my workout in the morning class.  We really did work hard and I did not really want to because I knew I was suppose to do the Power 90x routine.  I put it off.  So, now I am behind and I did the routine today after my evening classes, which no one came for on Wednesday.  Now, I will have to do the back and biceps tomorrow which was suppose to be just YogaX.  Well, I have two Yoga classes to teach on Thurdady, so I will do those and figure out if I want to do the back and bicep routine after I have lunch with my friend.  You know priorities.  :) 

I think I will do a little jogging tomorrow again, not too bad so I will keep it up.  I will do my back and bicep routine.  I really need to get my push-up routine going as well.  When am I going to have time for all this blogging and working out?  Urgh!

I do have a dead line and I am sticking to it.  Just apples and yogurt.  Oh, and I found an awesome protein drink too.  it has a cinnamon taste to it.  I love cinnamon.

No excuses. 

www.myphysiqueinc.blogspot.com

www.myphysiqueinc.com