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Posts Tagged ‘exercise’

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

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

Yesterday I told you that I was going to combine the legs and back of Power 90x to my new Tony Horton Dvd one-on-one.  So, ok I used the wam-up from Power 90x because in Tony’s one-one-one Plyo Legs he has already warmed up using the jump rope, so then he just gets to stretching.  I warmed up and then I skipped the stretch and jumped right into it.  You really shouldn’t but I needed to get right to it.  Also, listen to your body and note how you are doing, if you are just starting out on this program by all means do the stretching.  I had already did some Yoga earlier in the morning so I was pretty well stretched. 

I followed the same format that Tony uses in the Power 90x, where he does two leg exercises and then does a back exercise.  I definitely needed a break after the two Plyo legs exercises. Holy Cow!. I was definitely breathing hard and I could tell the first two exercises were fairly easy.  Got my heart rate up to about 157.  I did keep up pretty good with him and got down pretty low that I could get.  I can’t seem to get the flexible in the ankles that I need.  I need to work on that.  I am having trouble to the chin-up bar.  I have never really been good at that even after I have strengthen my back muscles.  Just not meant for that.  I have to question ladies that can do that.  Just kidding.  Do it if you can.  I started with the bar and it is really hard for some reason so I switch to the bands and those are fairly somewhat easy to do.  I have the heavy resistance band hooked up.  I guess I need to play with that some more.

Those killer wall sits that he has you do, they are really the devil.  He gets you into the 90 degree position and holds it I think it was for 3 minutes.  I did have to take a little itch up the wall and then come back down again.  Those weren’t as bad as the next time he has you do the alternate straight leg wall sits.  OMG!  10 seconds on each side for 90 seconds.  Thank God I did not fall to the floor.  I did feel like it though.  Busting a sweat trying to hold the wall up.  The last time I remember doing something like that I was feeling pretty good and was very glad the wall was there holding me up.  :)  Remember you can not hold the wall with your hands and you can not place the hands on the thighs.  It is all legs people.

So, we did these jack things and I tell you the first 10 were awesome after that, the legs just started to burn. Are you freakin kidding me?   My heart rate of course went up and man I think we did 25 or 30 something.  Holy Cow!  Am I going to make?, it I thought to myself.  Oh, I forgot to mention that he does take a break, but guess what?  I did not, I needed to get the workout done.  So, no water break for me.  Please do not do this.  You really need water by yourside.  Fresh air also.

I finished the workout with the last 3 leg exercises he has on the one-on-one and did the stretch.  I feel like someone beat the holy crap out of me.  My shirt was soaked from sweat, plus I do not have a ceiling fan in my room. 

I forgot to mention that on Thursday when I did Turbo Kick for the cardio we did the Turbo legs, then on Friday we did the wall sits and some lunges or something, I can’t remember but I have done legs all week. My legs are used to thing type of workout.  I needed something a little more aggressive and boy did I get it.  I love every minute of it, even though I really did want to give up.  You have to set the goals for yourself.  THIS PROGRAM IS NOT FOR THE SLACKER.

Then I had to go outside and fill my truck up with the trash that was outside.  Hot, humid, and oppressive.  Yuck!  I swepted the porch and had a beer.  Yup!  I did, had me a nice Mic Ultra Lime one too.  It was awesome.

I must tell you that I burned 445 calories in that 1 hour and 1/2.  I told you it would take me longer because of the back stuff too.

I need to do cardio tomorrow and then on Monday I will start doing the doubles.  Can’t wait for the next DVD.  Bring it On Tony!

Hey, if anyone wants to purchase the Power 90x then, you can purchase under me, pkayfit at beachbody.com  I am a coach there.

NO EXCUSES, WORK IT, AND DEFINITELY BRING IT!

thanks

Well, I should be getting ready to do my leg workout.  I am really trying to get myself pschyed out about this because I know it is going to be hard.  I am going to attempt to do the one-on-one with Tony today.  I really should do the Power 90x legs and back workout.  What I was thinking about is combining the two together and doing the leg part with the one-on-one and then do back part with the Power 90x.  I think I will do that and see what happens.  I have two TV’s to work off of.  I think it will take longer than an hour but hey, it is Saturday and cleaning house is the last thing on my mind.

Well, as I have been really working on my arms and thinking about the shoulder exercises that I have been doing with the Power 90x.  I found another exercise that I remember that I and my morning group has not done in a while.  Let me tell you that I normally change up the exercises weekly for them so that they and I don’t get bored.  This week was a whammie.  OMG, we worked out soooo hard.  They told me not to eat my oatmeal in the mornings cause I way too much energy.  Better than eating that donut (Susan) in the mornings.  :)  Their chests, legs, arms were all sore.  I have to be honest it kicked my butt also.  I was sore and still sore from all of exercises, especially in the chest area, where I went ballistic and did I don’t know how many push-ups with a down 2 up 2 as well.  My legs seem to be fine.  My shins are slightly sore, but not too bad today.  I will fix that problem here real soon.

Okay, for the exercise.  Now, you can have a 3-lb, 5-lb, and maybe up to 10-lb. 10-lb is really pushing it.  Start off in a shoulder press position.  Making an “L” with your arms on the right and the left side.  Think of it as “Stick up position”  Okay now, start with the right arm, press up for 8 reps (remember when coming down you want to bring back to that “L” position and no lower), now bring both bent arms to the middle in front of your face, keeping the elbows in front of you and close together as you can, (try not to let the elbows flare out, maitaining the “L”), now press up with both arms together for 8 reps, now come back to the “Stick up position” and press the left arm up for 8 reps, go back to center and press up for 8, break it down to do 4 reps the whole thing and again break it down for 2 reps and that my friends is one set. 

Thanks to my sadistic friend Mindy, who is just fun.  I just give her all the credit because I don’t want anymore cussing my name for that exercise, even though I teach it to get a whine out of my classes.  I love it.  It works, I am telling you, you should try this.  If you need a little somethin, somethin, to have a change and feel that lovely burn.

Well, let me go start getting Tony to kick my butt.  Why? Why?  Somebody just smack me.

WOW! Is really all I can say at this point.  I wanted to up my cardio and I love doing TurboKick and Kenpo on the Power 90X.  I really haven’t had a chance to do this because i have really been busy with Lowe’s stuff.  People aren’t buying houses they are just fixing up the house they have and keeping me busy, which is a good thing. 

I have had to change up my routine a little and do some stuff on my own.  This is week 4 of the Power 90x challenge and I am working through it pretty good.  I teach a Yoga class for Hardin-Simmons Univerity for the Summer Session.  It starts at 9:10 and of course students these it really must mean something else.  So, I decided that I would start jogging around the track for about 30 minutes before Yoga.  I hate the run, but I know it really works for me. What? What the heck was I thinking.  Okay, so the jog went pretty good.  I worked on my breathing and stayed focused.  That is what yoga will do for you people.  Helps you stay focus on all areas of life.  I really felt pretty good that day.  I had to go put some blinds in after yoga class at the military base.  Just 3 blinds piece of cake.  Right!  I had to drill through metal and it was kickin my butt you all. 

Later that day, I had to teach TurboKick.  I really needed the extra calorie burn.  I burnt 503 calories that segment and earlier for the jog I burned up to 166 not much I know.  Met my goal for the day 750. 

Well, the next morning which was Wednesday, OMG, my stinkin shins were yelling at me.  “What the heck were you thinking?” they asked.  Those little babies were so sore all day.  Did I mention that I hate to run.  This is why.  Now, I have to ask myself do I want to run today?  I really need to because I did not yesterday and the Power 90X calls for cardio today. I hate to run.  Maybe, the treadmill sounds a little better and really easier on my knees and my little ol’ shins.

I really have to gear up for next week, because I want to start the doubles routine.  Ugh!  Do, I want to tackle that.  How can I?  I can’t seem to get the other routine in regularly.  Well, I have done really well, I have been keeping tracking on my worksheets Tony.  You would be soooo proud.  When am I doing to get the Plyo Legs in?  Legs and back are on Saturday.  I maybe doing 3 routines on Saturday just to get everything in.  Whewwwww! 

Finally started eating my oatmeal in the mornings and have way more energy.  It is good for you.  The girls in my morning class told me to quit eating it, I am really working them hard this week.  Hey, that is way they get for being on vacation.  Not my fault, they needed the boost, those slackers.  Ha They know I love them.  Okay, check back on my progess.

Remember the Breath is the most important part of anything.  It is literally life.  Learn to breathe deep.