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February Objectives

Wednesday, January 30, 2008

So I know that I just posted a blog about my upcoming week, but I just realized that this month is almost done. I haven't weighed in, in almost 30 days. I'll be weighing this coming Sunday. I can't wait to see the results! Keep your fingers crossed that I'll get to finally move my ticker down. Hopefully I lost some inches too.

Anyways, I have 1 more full month before I go for my Turbo Kick Certification. So this month has gotta be pretty hardcore. I know I can rock it though. I will also be going to see my honey right after that, so of course I wanna look good for him.

Well I've laid myself out some objectives to follow this month. So here goes. :)
I'm kind of following the Phases of Bob Green's Best Life book. I like how he sets things up. :)

Time Frame: 4 weeks

Weigh In: Weigh & measure to get starting stats, then no weighing or measuring for the full 4 weeks

Focus: Just lose body fat, gain muscle mass and enjoy the ride


1.) Do 300 minutes minimum of Cardio Training each week.

2.) Do 150 minutes of Strength Training each week.

3.) Do flexibility exercises for a minimum of 10 minutes each day, even on rest days.

4.) No eating at least 2 hours before bedtime.

5.) Eat 3 meals w/ 2-3 snacks each day.

6.) No calorie tracking, but I will be watching my servings and portions.

7.) Take my supplements/vitamins each day.

8.) Drink lots of water.

9.) Stay away from alcohol.

10.) Try at least 3 new recipes each week.

11.) Blog daily or every other day to keep myself accountable.

12.) Continue studying for my PT certification. Finish up my study cards & take that dang test already!

13.) Save $$.

14.) Continue my job hunt and send my resumes to all the health clubs/gyms in the area.

Alrighty...That's 14 objectives! :) I cannot believe it's already almost February. January flew by. Hopefully the month of love will show my waist line some love!

  Member Comments About This Blog Post:

ZIRCADIA 1/30/2008 10:21PM

    Sounds like a good plan!!! :) I'm also excited to see how February goes for ya!

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GI..GI..GINA! 1/30/2008 1:39PM

    I've never used Spar's meal or exercise plans before. I've always created my own, so it's nothing new to me. :) I wish spark would allow for strength to be considered in the fitness minutes. That annoys me. I think strength is equally if not more important then cardio. :) Maybe they'll change that one day. Oh well...I think February is gonna be my month! Can't wait for it to begin! Have you made any goals Trece?

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TRECECOOKS 1/30/2008 1:25PM

    Way cool (nodding head in agreement); you can do this! I admire your freedom to walk away from Spark's food/exercise plans. I get nervous when I think about stopping logging. Have a great day!!

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IAMSUCCEEDING 1/30/2008 12:52PM

    Good goals! Mini-Goals always help us accomplish our ultimate goal. Keep it up, you are doing great!

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Back Pain & My Work Outs for the Rest of the Week

Tuesday, January 29, 2008

This morning I had huge plans for exercise...I woke up with my back being so sore. Not sure if it was from the 95 minutes of cardio (i doubt it, i do that all the time) or I just slept on it wrong. So I spent the morning rotating ice and heat to alleviate the pain. It helped. I took a shower and did some walking and I'm back to 100%. Thank goodness. :)

So anyways...gonna pick up where I left off exercise wise tomorrow and I wanted to write out my plan for the rest of the week. I always do things when I write them down (or in this case type them).

3T + Ab Jam + Fat Blaster + Last Minute Abs + Ab Blaster
95 minutes

Cardio Party 2 + 20 minute workout + Hard Body
95 minutes

Hips Buns Thighs + Lower Body Jam + 20 minute workout
75 minutes

Cardio Party 3 + Kickin Core (1st part only)
80 minutes

Turbo Sculpt + 20 minute workout + 10 minutes elliptical + Ab Jam
90 minutes

  Member Comments About This Blog Post:

GI..GI..GINA! 1/30/2008 1:06PM

    Yeah I'm crazy! LoL. I almost always do my workouts 1st thing in the am. I know if I don't I'll find a million excuses not to do it. :) I break up my workouts on Mondays and Saturdays though. I'll get up and do 45 minutes 1st thing, then when I get off work I'll do 45 minutes more in the afternoon. :) That way I don't have to get up at like 4:50 in the morning. LoL.

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DANIEE82 1/29/2008 2:22PM

    Glad your back is feeling better. WOW girl thats ALOT of working out! Good for you! Do you always workout in the mornings?

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Monday, January 28, 2008

Today was pretty good. :) I got some killer workouts in today. This morning I got up and did Cardio Party 1 (45 minutes) then went to work. When I got off work I did Cardio Party 3 (50 minutes), so I definitly got hella cardio in today. Tomorrow gonna focus more on strength & light cardio.

My game plan for tomorrow is 3T, Ab Jam, Fat Blaster, Last Minute Abs & Ab Blaster. Lots of strength! :) Well I'm off to talk to Geno. Ni-Nite!

  Member Comments About This Blog Post:

TRECECOOKS 1/28/2008 9:31PM

    Good for you!! I did 4 miles WATP today - my first time ever!! I am so proud of me! Now I gotta see about sorting out a strength training program that will do more for me than I think Curves does.

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Home Remedies That Really Work

Sunday, January 27, 2008

Eating yogurt with active cultures of L. acidophilus can help prevent yeast infections.

You know it works for headbangers, but it also softens calluses on your feet. Crush 5-6 pills & mix in a bowl with a half teaspoon of water & a half teaspoon of lemon juice. Coat your calluses with the mixture & cover with a warm cloth for 10 minutes. The solution will soften the callus & make it easier to remove with a pumice stone.

Garlic can kill viruses & bacteria responsible for colds & flu. Chop it up & put it in stir-fries and pasta.

Hot Sauce
Feel a cold coming on? Spicy sauce & hot mustard act like an expectorant. Eating spicy foods reguarly helps thin out secretions of colds & allergies. It also can boost your metabolism.

Milk & Honey
Pur a mixture of a half-cup liquid honey & 3 cups powdered milk in a bath for a soothing soak.

Mix up half a packet instant oatmeal with hot water, let it cool slightly & spread it over your face. It will act as both a skin soother & milkd exfoliant. Leave on for 10 minutes & rinse with cool water.

Whip up 1 egg white & spread it over your face for a firming mask that combats oily skin (add a few drops of lemon juice to beat blackheads). If you have dry skin, use an egg yolk instead, and add a teaspoon of honey. Let it sit for 10 minutes & rinse.

Fabulous for a deep-conditioning treatment for your hair. Coat strands with it, cover hair with a plastic shower cap & let it sit for 15 minutes. Rinse with warm water.

  Member Comments About This Blog Post:

LISAROUSSEAU 1/29/2008 8:24PM

    I had to laugh about the mayo because it can also kill head lice LOL found that out while working in a school for awhile! Thanks for all your great info

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DANIEE82 1/27/2008 11:05PM

    Awesome Info... thanks so much!! I love stuff like this. I have actually tried mayo in my hair before... LOL... The smell... gag!

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Vitamins that Keep You Gorgeous

Sunday, January 27, 2008

Vitamins that Keep You Gorgeous

You should talk to your doctor about taking a supplement if...

Your bruise often
-if you're prone to bruising, with your doc's okay, take the mineral aince (in tablet form), which is vital to wound healing & immune system function. also rub in a dollop of cream fortified with vitamin C or K.

You want better skin
-take vitamin A, or include more of these skin-boosting foods in your diet: carrots, citrus fruits, sweet potatoes, winter squash, broccoli, spinach and kale. also, the omega-3 fatty acids in fish such as salmon & mackerel add luster to your skin. hazelnuts & almonds will improve skin as well-theyre packed with vitamin E.

Your nails peel & split & your hair is brittle
-talk to your dermatologist about taking the B vitamin biotin. the most concetrated food sources of biotin include liver, egg yolk, soy flour, cereals & yeast. salmon & leafy greens are also good sources of B vitamins.

You're anemic or energy-depleted
-iron keeps red blood cells healthy, but since women lose about 15-20 milligrams of iron each month during their period, their levels can dip, which can lead to fatigue, lethargy & other serious probs. your doc may prescribe an iron supplement to take regularly to combat anemia--but don't diagnose yourself & just start poppin' iron pills b/c you're feeling tired & bleed heavily during TOM.

You frequently get colds
-consider taking 100-500 milligrams extra of vitamin C.

You get mega-PMS
-it's not all in your head--those crazy moods swings are caused by interaction between your brain's neurotransmitters & sex hormones. besides making sure that you meet your requiements for vitamin E, B6, zinc & magnesium, load up on calcium.

You're on the pill
-if you take BC pills, you could be deficient in vitamins B6, C, folic acid & calcium.

You frequently get UTI's
-drink plenty of water & take vitamin C and cranberry-concentrate pills. a common dose is between 1 and 6 300-400 milligram capsules twice daily by mouth taken 1 hour before or 2 hours after meals. they are more effective then cranberry juice, which contains a lot of sugar, which can actually inhibit the effectiveness of curing UTI symptoms.

You get constipated
-with low or no carb diets all the rage, sometimes it is a little hard to be regular not matter how many salads you're eating. try taking 2 1,000 milligram capsules of omega 3 before you go to bed & you should be moving fine in the morning


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