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Step interval today

Wednesday, March 12, 2008

Today is cardio and I did Gin Millers' Intense Moves Step workout... It is an interval workout that last approximately 45 minutes. The workout goes like this:

2 minutes steady state aerobic interval
1 minute high intensity, anaerobic interval {similar to the HIIT principle}

Then you recover at intervals performed at your steady state, or lower intensity. This effort interval + Recovery Interval = One Cycle.. Gin leads you through a total of 10 cycles.

This workout is tough, but fun; and her music is in-sync with the intervals, making the moves easier, at least "mentally".. and although the workout is hard, it goes pretty quick...

Now I am completely worn out and ready to go to bed, but I can't for another 2 hours...
I have been trying to get enough meals in for each day, because my workouts use so much energy. If I don't eat enough I am going to burn out...I want to eat around 1400 to 1500 calories a day....so I'm thinking breakfast will have to be at least 300 calories and each snack, should be @ least, 250 calories X's 2; lunch should be 300-350 and dinner 300 and 1 more snack for 250 calories (1400 calories); or, I could make it easy and each meal could be around 250 calories each X's 6 meals.. (approx.: 1500)
I will end with a few words that have given me that "extra push", when I am contemplating if I should exericise:

"JUST DO IT".... Works every time!

  Member Comments About This Blog Post:

GRAMMYSKIDS58 3/13/2008 1:03AM

    Glad to see you are jazzing it up!!! Keep up the great work and have fun!

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Lower body day....

Sunday, March 09, 2008

This morning I did my lower body using Cathes' Pyramid Lower Body workout; I explained this routine in one of my earlier blogs. Today, however, I upped the weights to:

Lightest: 8.0 lbs
Moderate: 11.5 lbs
Heaviest: 14.0 lbs

It was challenging, but not too bad, I may even have to add more weight to some of the routines next time to really exhaust my muscles towards the end of the workout...
Well, again it's mommie time; my son is with his dad... so I am going to look at some movies and fix some meals for next week..

"Don't let your sub-conscious thoughts derail your goals"....
Visualizing your goals, as in "seeing yourself" actually accomplishing your goal is a powerful tool to use. Because we are constantly sending out and receiving messages (negative & positive), it is important to focus on what it is you "really" want to accomplish, and reaffirm what these goals are by thinking, "positive thoughts" about them. Negative thinking unwittingly, allows the negative to happen, because it takes "energy" away from what you are trying to do.. For instance, when you say/think, "I can't lose these last 10 pounds", note that your sub-conscious thoughts are not based on "enthusiasm or motivation" and in fact, this "negative thought", and the energy it takes to think negatively, is hindering you from using "enough positive energy" to accomplish your goal... Instead, try saying to yourself, "I "WILL" lose these 10 pounds, and I "WILL" put as much energy into losing them as I need to".....

Practice saying whatever your affirmation is, everyday, while visualizing your goal(s) or the end result(s), and keeping your thoughts positive... In doing so, eventually, you will reach your goal!

  Member Comments About This Blog Post:


    Thanks for sharing this with us!! How true that negativity feeds inactivity! Your motivation drops to zero when you're focusing on the negatives all the time! Have a great, positive, productive day!!

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GRAMMYSKIDS58 3/10/2008 11:25PM

    Thanks for the great blog!! It is so true that we think more negative thoughts. Thanks for getting me back on track on what I WANT AND WHAT I CAN DO!!! Hugs to you ang good luck!!

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MRS_TOAD 3/10/2008 12:48PM

    I WILL lose the weight. We WILL lose the weight and tone our muscles.
We all WILL together


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It's Friday and I had a Turbo Jam Party!!!

Saturday, March 08, 2008

My Turbo Jam package finally arrived. I opened it at work and could not wait to get home to try it out. The package contained 5 workouts and 1 bonus workout, for a total of 6; weighted gloves; a tape measure and a manual, with cards that you can detach from the book and refer to as needed. There are 11 moves in the Turbo Jam routine and they are all based on the basic Turbo Tuck, which essentially has you fully engaging or keeping your "core" or "abs" as tight as possible in a standing position. Even the instruction part of the video increased my heartrate.

After I learned the moves, it transitioned into a 10 minute routine using all the moves... From there I did the 20 minute workout, then on to the ab workout. The ab routine is 20 minutes, 10 minutes doing standing abs and 10 minutes on the floor.. I did the standing routine and about 2 or 3 minutes of the floor routine; the floor routine is advanced in my opinion, however, they did have 2 instructors doing modifications of each exercise.

This routine is a lot of fun, and challenging as well. I consider myself an intermediate/advanced exerciser and my heart rate stayed elevated throughtout this whole routine; and these routines were for beginners! I had to slow down from time to time to get my hr to within my training range! I will be doing more of her videos, and the best part of it, is that I have a lot of room to grow with her, because I haven't mastered the moves yet , this will take awhile; and even then, I can put as much or as little energy into the moves as I want to, depending on how strong and energetic I feel that day... What makes it really challenging is the fact that you also have to concentrate on holding your "core" in the Turbo Tuck position while doing the moves... this is not an easy thing to do, but I can see how it would really tone your abs. I burned 414 calories in 40 minutes!!!

I love this workout and Chalene's energy and enthusiam! I won't get bored with it any time soon!

  Member Comments About This Blog Post:

LASVEGASLES 3/9/2008 3:00PM

    I did Chalene's Turbo Jam workouts for months until my knees started bothering me really badly!

Just pay special attention to how you are positioning yourself and lean back on your heels to keep any weight off of your knees.

Everyone that I know that has used the Turbo Jam workout has great results, but the same knee probs.

Good luck with it mamacita!


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    That is so great that you've found something that will keep you motivated to work out, and that you have room to grow with! Good for you! Keep it up!!

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MRS_TOAD 3/8/2008 12:58PM

    I'm so glad it exceeded your expectations! Exercising needs to remain fresh... never boring. Let us know what your second workout is like! :)

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GRAMMYSKIDS58 3/8/2008 10:55AM

    Wow sounds like you had alot of fun. Which is the most important part of keeping your exersizing going. I will have to check it out though. Keep up the great job and enthusiasm!!

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Hanging in there!

Wednesday, March 05, 2008

Last night I did Cathes' Lower Body Pyramid routine. She of course uses 30+lbs... I started out with wimpy 3, 4 & 8 lb bars and a 10 inch high step. I love this routine because it is similar to what bodybuilders use; so I felt like I was in the gym! She starts out with:

Pyramid up: Step ups
12 reps of your lightest weight
10 reps moderate wt.
6 reps heavy wt...

Pyramid down:
10 reps moderate wt.
12 reps light wt.. that's it! {For steps ups, I did both legs}

Pyramid static lunges
Squats & plie' squats {this is a superset}
Pyramid deadlifts, pyramid up & down...oh boy!!!!

Floor work:
Glute raises with legs on the stability ball or high step
Side outer thigh leg raises
Inner thigh

I can grow with this workout as it will become progressively more challenging as I increase my weights (lbs)...

I feel great today, like I am finally on track now... Today is cardio day and I haven't decided what to do.. I haven't received my Turbo Jam yet, but they e-mailed me that I should get it any day now. I am really excited about this workout, I have heard alot of positive things about it.

I have been following my diet, for the most part, I had a pack of crackers last night, 4 crackers, but I stayed within the my calorie limit. For dinner I had sauteed' mustard greens with peppers flakes and broiled chicken breast. I am trying to keep up with my water, but I have to remind myself to drink it!
I have been able to work through my cravings for sweets by drinking the protein drinks and/or eating yoghurt... I don't think those cravings will ever go away, but what can I say, I will do the best that I can!

  Member Comments About This Blog Post:


    that is awesome!!!! i am so proud of you..!! keep going and you can do it@

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    So glad that you're feeling like you're starting to be in control of your life! I know that is a great feeling! I did experience about 1 month of no sugar cravings, from mid-October to mid-November. Then Thanksgiving & Christmas happened, and I'm back to having to fight the cravings again! But that one month gave me hope that maybe someday sugar won't rule my life!! I'm trying to get back to drinking unsweetened coffee, but it's so hard!

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XHASTEDMOMOF2 3/5/2008 7:03PM

    I love Cathe Frederich (sp?) She has some of the best DVD's!!! Anyways, you are doing awesome!!! Keep up the good work!!! And I also wanted to thank you for stopping by the other day and leaving a "Hi!" on my Sparkpage!!! That made me smile!!!

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Beginning the week right!

Sunday, March 02, 2008

I just finished doing Cathes'High Step Circuit for 107 minutes and burned 491 calories. Whoohoo.... It was a challenging workout, but I got through it. The workout combines short bursts of aerobics for 1 minute, using her high step, I did the aerobics using a 6 inch height, and then a strength/toning workout using tubing and weights with lots of lunges and step ups, using a 10 inch height, arm (3 & 4 lb wts and tubing) and ab work for 3 or 4 minutes; then back to 1 minute aerobic burst, this cycle is repeated 4 X's; but I used lighter weights this time! I know I will feel this workout tomorrow, but hopefully it won't be like Tuesdays' workout... For dinner I ate curried broccoli salad and a broiled chicken breast...

Well, I am going to relax a bit before I turn in... This is the beginning of my workout week, hopefully this week I can get in the full 6 days...

  Member Comments About This Blog Post:

MRS_TOAD 3/3/2008 1:48PM

    Whoa! You are good!

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