Friday, April 26, 2013
Nutrition [#5] You need to eat every 2-3 hours if you want to rock your jeans and STAY there.
Plan meals & snacks ahead.
[#6] SLOW DOWN- **Eating and chewing properly also stimulates better digestion, helping you burn more fat.**
~~Im a horrible planner, but will see what I can do to make this happen. It may take awhile for me to have this sink in, but I will get there.
When it is time to eat focus on that. If I eat when distracted, I tend to eat fast and eat more then planned, so this makes sense~~
FITNESS: 15-20 reps of each exercise. Rest for 10-30 seconds between exercises, and 30-120 seconds after exercise #3. Complete 3-6 rounds in total.
1. Wide stance frog jumps - Squat down, swing your arms back, and then swing them forward and jump forward at the same time.
2. 'Clap' push-ups - Best done on your knees unless you're a push-up queen!
3. Alternate jump lunges - Keep your chest up, lunge down and then 'jump and switch legs'. Stay on the same spot.
**if you're unable to jumping then repeat your workout from Day 2.**
~~Yeah- me and jumping = pissed off bladder! Day 2 works for me!!~~
We are not built the same or have the same abilities. Sometimes we need to adapt and modify.
Im a big believer in this. Do the best you can with what you have to work with.
This goes for all aspects of life. not just with exersises!
Day 6 is all about slowing down.. slow down the eating amd slow down the mind.
If we rush thru meals and workouts or just the day in general, it can backfire and undo some of the hard work put into self improvement
Workout for day 6 is to take a casual walk- get lost in nature, clear your mind.
~~I switched days around. I took yesterday as a refresh day mainly because I was tired and never completly woke up.~~
Im about to go repeat day 2's squats/lunges/pushups etc- Oh joy! LOL ~~
Wednesday, April 24, 2013
I woke up at insane hour this morning so I figured why not do this and get it over with. I did 2 sets so far. I will get 2 more done after I get back from morning errands.
Since I have to work this afternoon, I dont want to push it and be hurting on the job.
Morning Nutrition Musts:
I must eat breakfast
I must include protein with my breakfast (eggs, smoked salmon, even leftover meat are all perfect. Full-fat plain yogurt is another option)
I must eat breakfast within 30-60 minutes of waking, unless doing cardio interval training in which case I must eat breakfast very soon after.
~~I have to admit, Im not always the best when it comes to eating breakfast all the time. Im going to work on this. If I can at least remember to add protein to mornings, I can alternate the greens depending what im having.
Some how I dont think green stuff and oatmeal are a good combo..lol
Today's workout: Sculpt and Tone
Perform just 8-12 repetitions of each of the following. Rest for 0-20 seconds between each exercise, and 20-60 seconds after each 'set' .
Perform 4-6 sets in total.*
1. 1-leg squats, back foot elevated (i.e. on a low step or bench). 3 seconds on the way down, complete each leg separately
(Did this next to my chair to have for balance.. just in case!)
2. Dumbell squat and press. Hold dumbells on your shoulders as you squat down, press them up FAST as you come up. 3 seconds on the way down.
(used my 5 lb weights)
3. Close-position push ups. Hands should be just inside your shoulders, this works your triceps more and is harder so you may need to be on your knees. 2 seconds down AND 2 seconds up.
(did these as wall pushouts. Will use steps next round while Im downstairs doing wash)
Tuesday, April 23, 2013
*My friend Mary posted this awhile ago, it still makes me laugh :)*
Continue with the protein from yesterday and add 1c green veggies with meals & snacks
*Include any and all green vegetables and salads. 3 of the most effective for detoxification and fat loss purposes are cucumbers, celery, and broccoli*
This is something I hadn't heard before. I'm not into smoothies too much- mainly due to fact cleaning blender everyday is a royal PITA. I'm also scared of some drinks I have seen.. Some remind me of a bad hangover from back in the day I had them..YIKES!!
If I have an omelet or something I can throw in some spinach or kale into my eggs, but if anyone has any suggestions as to adding green stuff to breakfast let me know!
GET YOUR SWEAT ON!
*Sweating helps you clear toxins and excess fluid and can be a great starting point for a healthier lymphatic system and a speedier metabolism.*
TODAY'S WORKOUT - A circuit session:
*Today I'd like you to complete at least 15-20 minutes of the below circuit, but you can keep going for up to 30. No more than 30.
Complete all exercises in a row with no more than 10 seconds rest ideally between exercises. After you do the final exercise rest for 10 seconds up to 2 minutes depending on your level of conditioning. These circuits should get you sweating, but should not necessarily 'kill' you.*
-20 dumbbell walking lunges (20 total steps)
-20 push ups on toes or knees
~did these on steps~
-20 full sit ups
~for me this means on a ball~
-20 burpees with hands reach up as you jump (yes, 20!). *If you can't jump, change to just lying down and getting up off the floor.*
~This is an issue for me since getting on and off the floor is a major struggle. I'm thinking Jumping Jacks instead :)
-20 dumbbell bent over rows
-20 alternate lying leg lifts
~again this are standing for me~
-20 (total, not each side) alternate standing dumbbell shoulder presses
- side-brace (45 second each side)
~What is a side brace?? I Had to investigate this- it is basicly a side plank. Again a slight issue, standing abduction exercises work for me!
-20 jumping squats, shooting hands up into the air as you jump. *If you can't jump then do full depth squats with dumbbells instead.*
Repeat until you reach your time max!
Lets be honest here.. 1 round of this at a time is perfectly fine with me. As time goes by perhaps 2 sets and move on from there. I do have floor mats that I will one day put down to cushion my knees and all so I will be able to do more things, but that requires some room. That's a whole different thing!
This is a learning experience for me. Some things I will be able to do and others not quite yet. I'm ok with that. I'm not about to start comparing myself to other people. I can only worry about my own abilities.
Monday, April 22, 2013
I came across this and thought why not.. Granted, I'm not ready for normal jeans and defiantly not skinny jeans, but my lower body is where I need the most work. I figure if this can possibly help people fit into jeans, it should help me to drop some inches and weight.
I receive daily emails with a daily nutritional & fitness tasks. I figure I can biog about it here and see how this goes. If this is something that works for me, I will continue-
I officially started yesterday, but never got around to writing this.
DAY 1: WHY start this and What do I WANT from this.
~I wake up everyday hurting. My back, legs & knees. The horrible and sometimes painful rubbing of legs and skin together making it even more difficult to move. My muscles have been mush and now that I am working they are sore.
~Simple things like putting on shoes & socks & going up and down the steps are a struggle. My energy level is on the low side. I want to be able to function like someone my own age(or younger) not like I'm 20 years older.
~Let's talk vanity for a sec. Yes, I want to be able to put on a pair of jeans and be able to move in them.. not look like a sausage stuffed in its skin. Nothing wrong with that!
NUTRITION - Include a form of protein with all of your meals and snacks.
~Did OK with this today but didn't have any snacks... Its a process
TRAINING- Schedule fitness time. Block out at least 30 minutes a day
WORKOUT- Reps, rest, sets: Perform 20 repetitions of each of the following. Rest for 0-20 seconds between each exercise, and 20-60 seconds after each 'set' (meaning after you finish exercise #5). Perform 2-4 sets in total.
1. Wide stance squats, 2 second pause at bottom
2. Walking lunges, 3 seconds on the way down (20 each leg for this one)
3. Push ups with feet elevated, may be done on knees (knees elevated). 1 second pause at the bottom.
4. Step-ups, pushing from your heel. 20 on one leg then 20 on the other leg
5. 'Bridge' brace supporting your weight on your forearms. Keep your back straight and belly button pulled in. 20-120 seconds.
I am modifying as I need to. Pushups I did off the steps and didn't do bridges. I have trouble on knees and floors so I dont. The rest of it was rough, but I managed 2 sets. I may still get in another 2 sets later.
This is not going to be easy, but plan on doing the best I can each day. Until tomorrow....
PS- I did get my measures done and I have them on file. At the end of the 2 weeks I will re-do them and inform of the difference. It was recommended by the trainer to take front & side photos in shorts & a sports bra.. I have no intentions of wearing anything that shows my belly for a LONG time so I think front and side picts. in normal clothes are good for now
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