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~ Day 26 ~

Thursday, January 28, 2010

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Today was strength training. I wanted to do something that was full-body but not too long. Amy has pre-mixes so I did one of those. Her workouts are hard to say the least, she is tough. The music in this workout is great and motivating. Her workouts are true to the title, S-L-O-W... and this is what makes it more challenging. Amy and crew use heavy weights, however, I am not there yet, I used a range of 4 & 5 lb dumbbells and 8 & 12lb bar/barbell... this was challenging enough for me.

What I like about her workout is that the exercises are classic, but she puts a spin on them... for instance, the squat... she does a wide legged squat and adds rockouts (... feet moving outward and back for 4 reps)... emoticon
or lunges with back foot on a fitness step, bending down into the lunge, straightening your back and front leg into a dead lift position and back into the lunge and up... WOW... but I did it!

I did a little cardio after this workout... I added Cathe's MMA Boxing "Combo 1" emoticon and core emoticon...

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Stats for today:

Time: 65 minutes
Calories: 377
HR: 123/159

In the zone: 46:34
% of fat burned: 45%

HR MAX: 159 = 95%
HR AVG: 123 = 74%

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emoticon ~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

MORTICIAADDAMS 1/29/2010 12:00PM

    emoticon

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... When life gets in the way, don't stop exercising ~

Thursday, January 28, 2010

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www.pilatesstyle.com/archives/June_0
9/80%20sg%20oped.pdf


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~ Dee ~

  
  Member Comments About This Blog Post:

NOMORELIMITS 1/31/2010 12:20PM

    thanks for sharing.

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SLAYINGDRAGONS 1/29/2010 7:46AM

    Great article. Thx for the personal touch - been far too busy! Have a great end-o-the month, girlfriend!

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DIATOM 1/28/2010 4:18PM

    Thanks for sharing this article!

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MRS_TOAD 1/28/2010 11:42AM

    emoticon Everyone who tries is a winner!

((dancing in the sunshine))

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MORTICIAADDAMS 1/28/2010 11:19AM

    I never do. I must keep moving!!

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GRANDMAAMIE 1/28/2010 10:12AM

    THANKS DEE!
HAVE A GREAT DAY!

AMIE emoticon

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PLAYBLUES22 1/28/2010 10:00AM

    Nice article,

I just found Pilates for Dummies at the second-hand store. I will try that this weekend to get a feel of it may be something I may like

Thank you for sharing emoticon

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TERJEGOLD 1/28/2010 9:25AM

    That article makes some really great points! Thanks so much for sharing.

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~ Day 25 ~

Thursday, January 28, 2010

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Love this workout!... emoticon

Stats:

Time: 45:19
Calories:311
HR: 135/165 % of Fat burned: 36%
In zone: 31 minutes

165 = 99%
135 = 81%

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I did this workout on my reformer... This was a great lower body workout ... very challenging, it will take time to master these moves.

This workout was: 30 minutes long...

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I love...



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~ Dee ~


emoticon

  
  Member Comments About This Blog Post:

BILL60 1/28/2010 8:36AM

    Good work!! Let's keep it up and maintain a focused attitude. You rock!!

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IMFIT4ME 1/28/2010 2:36AM

   
emoticon

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~ Understanding Weight Loss Plateaus ~

Wednesday, January 27, 2010

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... do you sometimes feel like this picture?... me too... maybe this article will help emoticon

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Obstacles to Strength, Endurance and Weight Loss

By Paige Waehner, About.com Guide

Updated January 24, 2005

Almost everyone reaches a weight loss plateau at some point in their fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight (not a revelation, huh?). After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down.

Problem 1. Lowering your calories too much
Fact: It takes calories to burn calories. When you decrease your food intake, your body simply lowers its metabolic rate in response. This still allows the body to function properly, but ultimately your body requires fewer calories which creates hunger and prevents you from losing fat.

Solution:
Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, use this formula:

Men
kg (body weight) x 24 = kcal/day

Women
kg (body weight) x 23 = kcal/day

note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)

You can also calculate your Basal Metabolic Rate to determine how many calories you need to function, and then use a calorie calculator to add in calories you burn through out the day and with exercise.

Problem 2. Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories. Lean body mass uses five times the calories as fat mass so, if you lose it, your metabolism drops and your weight loss stops.

Solution:
Make sure your exercise program is combined with a fully nourished body. You can accomplish this with a diet that creates a safe calorie deficit along with some type of multivitamin to help with any nutrient deficiencies.

Problem 3. Weight loss
What? But you thought that's what you wanted! However, what you may have forgotten is that when you weigh less, it takes less calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.

Solution:
Make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories.

Problem 4. The 'Adaptation' Phase Ends
When you start a new exercise program, your body responds because it is required to make numerous changes to adjust to different workloads. So, your muscles are rebuilding themselves and this consumes all kinds of calories. But, at some point your body will stop adapting to the new workload and, as a result, you burn less calories for the same activities.

Solution:
Don't let your body get used to the exercise. Maintain your body's adaptation period by changing the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary.

Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes better at performing your exercises, it can actually use fewer calories during the exercise. Think of it this way: trained athletes often use fewer calories than untrained athletes with similar body types and workouts. So, if this describes where you are, consider yourself a trained athlete and read on!

Solution:
The solution to this is the same as for Problem 4; don't get used to the exercise. Concentrate on more dramatic changes such as trying brand new activities. For example, if you use the treadmill for two weeks, switch to something different like the rowing machine or the bike. Don't forget to make changes in your weight training routine as well!

Problem 6: Over-training
Just like not eating enough can lower the amount calories you burn, so can over-training. When you exercise too much, there is a point of diminishing returns when an increase in exercise energy expenditure is negated by an equal decrease in non-exercise energy expenditure. In other words, when you increase your exercise intensity, your body responds by decreasing the amount of calories you burn during the rest of your day.

Solution:
Take time to recover. If you reach exercise burnout, this is a great time to take a break for a few days, or try something gentle like yoga or a stretching routine. After you've rested, get back to exercise but lighten up your original routine and increase your intensity only as necessary.

7. Enhanced Physical Condition
As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.

Solution:
Congratulations! You're officially in shape and healthy. Focus on that and feel good about yourself. Concentrate on changing your routine as described in Solution 5.

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emoticon ~ Dee ~ emoticon

  
  Member Comments About This Blog Post:

BERKLEYGIRL 1/28/2010 12:12PM

    Great info, thanks. I haven't hit it yet after 6 weeks but I am living in fear of hitting the dreaded plateau. I literally can't sleep for worrying about it. Hopefully when it happens I'll remember this!

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CLAIRESML 1/27/2010 2:49PM

    Thanks for posting this article.... I have been plateaued at down 20 for three weeks now; very frustrating. Enlightening info. emoticon

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NANNER2121 1/27/2010 2:30PM

    Guilty of #1 AND #6
(yes I know better and I'm working on it)

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MORTICIAADDAMS 1/27/2010 2:14PM

    Great article!!

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~ Day 24 ~

Tuesday, January 26, 2010

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I really love this workout... Right now, since my Achilles tendons are bothering me, I skipped all of the jumping and high impact stuff... What I really like is that she included a heavy bag workout... I tried it tonight. emoticon and it was so much fun. You know Cathe, she has a knack for syncing her workouts to music and this one is no exception. If you've done her Kick, Punch and Crunch workout then you know what I mean!

I don't have a heavy bag, but I improvised... I did some of the work just like I would do any boxing/kickboxing workout minus the bag... but I have tall radiators in my home and I got 2 large pillows and put them on top of the radiator so that when she did the punching bag drills, I just punched the pillows... sounds lame I know, but it worked.... emoticon... She uses "pink" 12 ounce gloves so that adds more intensity to the workout... Next time I think that I will use the 12 ounce weighted gloves I got from my 10 Minute Kickboxing Solution workout...

emoticon shout out to Sue aka MELTNSUE, "I wish you would consider trying out this workout, I really think that you would love it"... and it is very challenging.... I have both of Cathe's MMA workouts, but by far, I like the Boxing one better than the kickboxing one.

... anyway, here are my stats:

Time: 66 minutes
Calories: 461
HR: 134/174 - 154 = 98% / 134 = 80%
In my zone (... between: 110 -150) = 45:35
Fat burned: 36%

... from my Polar F6 (... I love this HR monitor emoticon)
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...so ends another day... I am feeling great.. Dinner was simple, but good; I fixed oven fried catfish for dinner and 1 cup of green
beans... emoticon

See ya tomorrow emoticon ~ Dee ~

  
  Member Comments About This Blog Post:

MORTICIAADDAMS 1/27/2010 1:13PM

    Love dinner!! I don't know if I could handle the workout though. LOL.

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MARVELOUS50S 1/26/2010 11:15PM

    Great workout.

Char

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