Get Physique-a-licious

I have started eating breakfast again.  I have to do something.  I am not extremely overweight, I look good, but I just have a little body fat that I would like to get rid of.  Wait, let me back up.  I have a blanket that is protecting my muscles that now the summer is approaching that I need to peel off and put in the closet until winter hits again.  Yeah!  That it!  Did that sound good or what?

Okay, so I started eating this cereal “Go Lean”  and it is full of protein, fiber, and low fat.  Check out the nutritional info.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Some people put blueberries, strawberries, bananas and other fruit to help.  But, I have learned to eat this cereal just plain.  I like it.

Since, I have starting eating this cereal, I have been regular lately and I feel so much better.  I have energy in the mornings to teach my classes. 

I would definitely recommend this cereal to start your day.

Kashi also has oatmeal cereal which I am going to try.  Even though the weather is quit warm, I can still eat the warm cereal. 

Why don’t you give it a try and do the body some good.

Yes, people, i finally got my Lean Program from Beachbody.  Chalean Extreme is going to get me lean.  This workout is going to get me PHYSIQUALICIOUS.

Well, I was so excited when the box was at my front door.  It took a whole week.  I felt like it was Christmas.  I ripped open the box and I had to take my oldest daughter some dinner.  I let my youngest drive so I could watch the first DVD in the truck on my way down to the hospital. 

I did the first DVD last night.  It was great and I felt great.  I think I could have done more weight, but since it was the first time, I wanted to take it easy to see where I could increase.  Next time I do this Circuit 1, which is next week on Monday I know I will add more weight.  I added some extra cardio with some of Tony Horton’s cardio moves in between the exercises.  This got the heart rate up.  I loved it.

Now, today which is Tuesday, the program takes a day off.  I have to teach Turbo Kick later so that will be my cardio.  No way around that.  I have to work on my diet.  I really have to quit cheating.    Eat cleaner.

So, let me ask you, what are you doing to stay healthier?  What are you doing to be active?  What are you eating?

Drink you H2O

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

http://www.teambeachbody.com/pkayfit02

Sign up for free and workout at home.  Earn cash and great prizes.

Well, I finally broke down and ordered the Chalean Extreme Workout set.  You get 15 DVD’s to help you get the Physique that you are looking for.

I have been working out with the P90x for awhile and I am getting stronger I can tell you that.  For the lean part though I need more.  I am so used to exercising that I have hit a bad plateau.  Really bad that it is frustrating.  I know what I have to do.  I have come across this before.  I am just not mentally there yet.  Did you know that your mind plays a big role in your daily routine?  All I have to say is, I am ready to bring it on.  Give me something to work with people. 

Over the spring break I am going to hit the cardio bad.  I have to hit the track and really do the cardio portions of Tony’s one-on-one super Cardio and the cardio on the P90x.  I have a friend who is going to do it with me.  Well, actually she is looking to do something else, so I volunteered to do it with her.  She is really excited.

I just really want to “Get Physiquealicious” for the summer.  I think the weather has been a problem too.  I get so drepessed when the winter hits.

I will definitely keep you updated on my progress with the new workout  Chalean Extreme.  I am totally pumped about it.

Did you know you can workout at home and win prizes with Team Beach Body.  Go check it out.  It is free to sign up.  Sign up under me and I will be your coach.  I am looking forward to it.  I will help you and you can help me.  That is what friends are for.  Let’s just do it.  I think we are suppose to eat right too. 

I am definitely starting with my breakfast.

So, I have been thinking about changing the look of my nose for some time now.  However, I do not have the funds to do this but I think keep thinking about it.  I do not like the way my nose looks.  What do you think?

Being a Native American, I have quite a bit of cartilage at the bottom.  I used to get teased alot growing up because they used to call me, “Rubber Nose.”  I hated it.  I guess the older I get now, the more I really want to change my appearance.  This brought me to this website I found that deals with Rhinoplasty or reconstruction or plastic surgery.  Do I really want to have my nose broken for this?  I have not had anything broken in my life yet.  Oh, wait I chipped a bone in my hand does that count?

Anyways, I got to reading this website and I can get a non-surgical rhinoplasty.  This procedure is less risky and I would not have to go under the knife so to speak.  This procedure, though, I believe would be for opening up the airways more and not as I read for the complete removal of the cartilage that I am looking for.  You make the interpretation on that one.  Folks, you just don’t understand that I can wiggle the end of my nose in circles.  I hate it.  It says more people can go back to work after the procedure.  I think I would have to go to the bar for a drink afterwards  (low calorie of course,  just one maybe).

Oh, I found it, they also do ethnic rhinoplasty for ethnic individuals.  Yes, I love it.  They talk about the cartilage thing too and reshaping the nose so it looks better on my profile.  You know as well as I do that not everyone is the same and not all ethnic backgrounds are the same either.  Some have the cartilage that I was talking about, some have the wide bridge, which I have a little and some have a hump on the nose that some people want to get rid of too.  They can do that too.  Sounds great.

It is important to be able to breathe when working out.  Some people are mouth breathers.  Are you a mouth breather?  Have you even noticed?  Take time to find your breathe and take notice on how you are breathing.  You want to be able to tap into your lungs and get them to be utilized more like Lance Armstrong.  If you are having trouble breathing you may need to check into rhinoplasty.  I am seriously thinking about it.

Do you sometimes just want to take a break from all the exercising but not feel so guility about not exercising.  Well, I know just the place to take you.

Infared Saunas might be the thing for you.  I love working out then going and sitting in a hot place just to sweat a little more.  Now, you might be thinking are these things really safe?  Well, I was doing some research on this and it seems that the infared saunas are better than the older version of a sauna.  Technology has really come along way.

What I found at this website was that the infared really gets deeper in the the muscles tissues to help the muscles relax and therefore releases all muscle tension.  Kind of cool.  More blood gets flowing which helps carry nutrients to the tissues which we all need to stay flexible and injury free.  Far infared sanuas are much safe for our bodies because it converts the air to help heat our bodies from within.  After the week I had, I really could have used one of these in my home.

One day I will own one of these for myself.  The cost is really reasonable and very classy looking as well.  There are plenty more benefits that I found that could help your body as well.  Why don’t you go check the website out.

Remember with any steam or hot saunas you want to be sure and hydrate yourself before, during, and after.

I mentioned last time that I would get back with you on how it went with the Super Cardio 5-6 Plus.

Okay, so I watched the video and thought this would be great to try on my class and see how they do.  WOW!  When I was watching Tony do his exercises he seemed to get winded really fast and he wasn’t really doing anything to hard compared to say the Plyometrics on P90x.  So, I thought I would just add 15 seconds of jumping jacks in between the little 30 seconds exercises. 

He has three segments on this dvd.  The famous squat and turn, I have a kid who really loves this exercise and I told him to keep it low and not jump because he has to do this 3 times.  Well, just like a meat head he goes all out.  He is huffing and puffing by the end of section 1.  I then tell the class to do jacks, then the next exercise is a lunge and reach, well again add a little plyo jump there and you have your heart rate going crazy.  30 seconds doing jacks and the squat kicks.  No time for break.  Tony however takes a little break for some water.  No water break until all 3 segments are complete.  Yes folks, they were huffing and puffing and they still have 2 more sections to go.

Now, this Super Cardio is only 35 minutes long.  Well, I add the Killer ABs from the One on One dvd.  Had to get those abs in.  They loved it.  Well, maybe I loved hearing them moan.  HA!  280 reps of crunches total.  They should be hurting today.

Oh, by the way, I had a soccer player in the class and he ran three miles before coming to class.  He was hurting.  I tell those people not to really exert themselves before they come to class because they will not have anything left to do the class because Tony doe not call it extreme for nothing people. 

Make sure you have your water and towel when doing thise exercises.  Burn those calories. Not sure how many it burned because I was busy with the stop watch and busy keeping everyone motivated.  Next time I will do the whole thing, maybe I will leave out the jacks. HA Not a chance.  Come on you have to push it.

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

I just received my new DVD from Tony.  It is called Super Cardio.  I am so totally stoked on what he has in store for us. 

Tony is one crazy individual but I do love his workouts.  I did a cardio combo last night and I incorporated all the jabs, crosses, hooks, and uppercuts and then a touch of Turbos (Chalene Johnson) in there to raise the heart rate.

I love getting the heart rate up and working on the heart muscle.  If you want your performance to improve you need to work that muscle too.

I will get back with you on the Cardio thing.  I can’t wait to use it on my college students.  They are going to die.

if you want to get in on Tony Horton’s one-on-one direct mail, sign-up to join the club.

www.teambeachbody.com/pkayfit02

Beach body has some awsome products too and they work!

Everyone wants a quick fix when it comes to losing weight.  We want to look awesome here and now.  We don’t want to go to the gym to work it off. 

I believe so hardly in natural things.  I believe to work hard and eat-clean to get my results.  Growing up I was raised on good 3 meals a day.  My mom made me eat the green stuff like green beans, spinach, peas and so on.  She would always tell me that it was good for me.  Why, I would ask.

Green leafy vegetables and berries all contain a phytochemical or superfoods.  What?  you say.  Well, when you eat things that are home grown or are plant based they come with certain phytochemicals that helps our immune system and energy system.  That is what our bodies are suppose to consume.  I found a website that explains all about the phytochemcials called “Phytolife.com”  This is an awesome site.  At Phytolife  they actually have some great receipes.  I need to give them a try.  I have to change what is in my bag of arsenals.  I am tired of my same chicken recipes.

When I get sick I really try and eat better and drink more water.  My body is telling me that there  is something missing.  I won’t take any medication just for the fact I don’t like to take it.  My body will response to medicine just because I don’t normally take the medicine and so it works. 

I really like this phytolife site because they inform you on the value of superfoods.

If you really want to enhance your performance, ask yourself if you are eating the right foods.  Check out phytolife, it has some great nutrition information. 

I may have to try the Tomato Soup.  It has been cold enough to try that.

Well, just thought I would throw that in there for another post for you to read.  You really can’t have too much information when it comes to nutrition.  It is trying to dissect on which information is the good stuff.

Remember to EAT-CLEAN

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.