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Cardio Fitness & Strength Training

Wednesday, September 17, 2008

Wednesday 9/17/08

Day 2 of "Rut Proof Your Resistance-Training"

Today's strength training was the same as 9/14 (90) minutes
(4 sets of 12 or 15 reps)
Used 5 lb for triceps, 8, 10,25 & 35 lb was used for calf raise)

Crunches: 650 (100 were sit-ups/W/Punches
Modified Planks: 3 sets Held for (2 minutes) each
Forearm Planks: 3 sets Held 60 seconds each side
Running Lunges: 3 sets of 20 reps
Schuffle Squats: 3 sets of 15 each leg

Total Minute:(40 Minutes)


Kickboxing: 30 Minutes
Jacks On Trampoline: (200) & did Elliptical Movements (Ski)
( Minutes: 20)

Stretched: 15 minutes

Total Minutes Today: (210)
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Cardio Fitness & Strength Training 9/14/08 started

Monday, September 15, 2008

I will be starting a new Strength Training Workout I found in
"Shape" magazine, October Issue. It will be for 3 weeks & when completed, I will repeat for 3 more weeks. Each week a little more weight will be added: emoticon emoticon

1 st Week: 4 sets (12 or 15 reps max) each

1.Shoulder Press: Used 8 lbs=DB
2Chest Press: Used 25 lbs= barbell
3.Squats: Used 8 LBS==DB
4.Tricep Kickbacks: used 5 LB==DB
5.Hamstring Curls: Used (10 LB Ankle weights) The routine called for 40 lbs, But I workout at home=NO machine for that, so what I used will have do.

6.Bicep Curls: Used 10 LBS ==DB
7.Seated Calf Raises: Used 25 lbs (Barbell)
8.Bent Over Rows: used 10 LBS==DB

Crunches: 500 (100 sit-ups/w/Punches & weighted gloves used
(My Crunches will vary from day to day.)

Side Planks/W/Oblique twists: 3 sets each side & Held 70 seconds
(Planks will vary each Day )

Push-Ups/W/Stepper: 3 sets of 15 reps (will vary also)
Leg Lifts: 100 (will vary also)

Every week My Team Leader, MEL, of 100+crunches A Day,
gives my team a different exercise to do along with my crunches.
SO this exercise changes all the time.This week it was:

(Lying Leg Abductions/W/Band: DID: 3 sets of 25 reps each)
EXTRA I ADDED: Standing Abductions/W/Band: 3 sets of 25 reps

After Workout I Did: Kickboxing For 20 Minutes
Jacks On my Trampoline: 300 (For my Jumping Jack Team)

Stretched For: 15 minutes (some Yoga Moves I did)

Tomorrow wil be Cardio: Haven't decided yet what to do!

Please let me know your workout. I like to change my routine often.
I usually don't do a routine for this long, but I want to try
something different. I always was afraid to lift heavy weight, but in all my fitness magazines, they say,
"To get toned, challenge your muscles with heavier weights & new exercises. To burn fat & calories, increase your workout intensity, & to stave boredom, mix your routine
To make sure I will be getting the best workout, "SHAPE" tracked down the current thinking on everything from maximizing
fat burn to stretching. "SHAPE" suggested to try one of these new
approaches everyday this week & they said that they bet I'll feel stronger, firmer & more energized. After all, the only thing I have to lose is flab!

You know what, it's true, because I felt so much more energy today from my workout than ever before.
So I'm giving this workout routine a shot for the next 3 weeks & more.
I did the 4 sets today most of the exercises I changed & did different positions for Shoulder press, for biceps, triceps, squats.

Wish me luck! On my new adventure. I like to call it that.


Lee emoticon

  Member Comments About This Blog Post:

MKPQ51 9/22/2008 4:34PM

    As you know, I can't help you here. You've got a program far exceeding what I even have planned; however, here are a couple of articles that may of interest to you:

Best of SP Daily, 09/17/08, Ask the Experts, Why women should strength train?

Exercise Tip of the Day, 09/14/08, Answers from SP's Fitness Experts, How much weight should you be lifting?


Comment edited on: 9/22/2008 4:33:13 PM

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LEE907 9/20/2008 10:44PM

    Sara Katie,
Thank You for stopping by my blog I posted. I do have "Chis Freytag's 321 DVD. I like her. I have quite a few DVD's I got from prevention & from "Shape" & Beach Body. I like to do them in the winter time. I live in NY & the winters are cold, so I'm limited to going outdoors & exercising. I started this routine from "Shape" magazine. I should be finished by the time the winter comes. Thank You again for the thought.


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SARAKATIE 9/20/2008 1:18PM

  It looks like you have really got a program going! I wanted to add that Prevention Fitness Systems 2-pack Belly, Butt, and Thighs 3-2-1 workout with Chris Freytag is something you might want to investigate. I have not started it but they are in segments - she is interesting - exercises different - and you can choose the workout you want to do and how many you want. check it out.

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LEE907 9/15/2008 8:37PM

    MONDAY 9/15/08

g: 30 minutes
Jumping rope : 15 minute
Jacks/On/Trampoline: 600
Danced For: 15 minutes

ks Full Position: 3 sets Holding For (90) seconds
Modified Planks: 2 sets Holding For: ( 2 Minutes)
Side Planks/W/Oblique Twists: 2 sets each side & held For
( 60 seconds)
Standing Abductions: 2 sets of (20) reps each Leg
Rear Leg Lifts: 3 sets of (30 reps) each leg & added pluses

Back Extensions: 10 sets Of (20) holds For Sets
Figure "8's": 3 sets OF (15 reps)
Stretched For: 15 minutes

TUESDAY 9/16/08

I scheduled: bike riding for (60) minutes

Crunches: 500
Planks: 2 sets OF Full Position: Hold For: 1 1/2 minutes
Modified Planks: 2 sets Hold For (2 Minutes)
Side Planks/W/Oblique/Reach: 2 sets Hold Each side (60 sec)
Push-Ups/On Ball: 3 sets of 20 reps
Running Lunges:/W/Leg Lift: 3 sets of (20 reps) each leg
Leg Lifts: 100 OR (50) ?
Back Extensions: 3 sets of Holding For (20) seconds
Stretch For: 15 minutes


Strength Training: Same workout as (Sunday Sept.14)

Omitting: Abductions & adding
Running Lunges/W/Leg Lift: 3 sets of 20 reps each side
Kickboxing For: 15 minutes
Jacks: 300 OR More?

THURSDAY 9/18/08


anks/Step-Ups/Running Lunges/AND/
Kickboxing/Push-Ups On Park Bench/& Moutain Climbers

FRIDAY 9/19/08

Strength Training: Same as (Wednesday Sept 17)

SATURDAY 9/20/08

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Comment edited on: 9/15/2008 8:35:39 PM

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Saturday, July 26, 2008

Well I was advised to update my blog, on how my eating clean has progressed for me.
First of all I gained 10 Lbs.and I lost 6 lbs as 7/26/08 , (I now weigh 112)I didn't lose much weight since I started, but I did lose inches all over and I am very happy about this. I want to lose inches more and get toned. I could remain this weight, I'd be content, provided my inches take a walk off of me?

LEE emoticon

  Member Comments About This Blog Post:

MKPQ51 9/22/2008 4:19PM

    Regarding your 09/17/08 comment, don't beat up on yourself for cheating. Many members plan "cheats." I know it's harder for you because of your thyroid, but you'll still take off the weight; it may take a little longer, but that's okay. There are very few people that eat clean all of the time. If you deprive yourself of indulgences once in a while, you're more likely to give up. Remember this is a lifestyle journey and not a diet! So, just watch your calorie intake this next couple of weeks and add a few more aerobic/cardio exercises to burn off that pound you put on.


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MKPQ51 9/22/2008 4:08PM

    I'm way behind on my reading and this is the first time I've had a chance to come to your page and read the comments that have been added since my last visit.

I was reading your comment on 09/05/08 of this blog and I want to make sure you understand that there is no set rule how often you weigh yourself. While you're still losing weight, SP has recommended that you don't weight yourself every day; but, that's because your weight can fluctuate as much as five pounds (seems a lot to me, but that's what the article said) and they don't want you to get discouraged. There's also an SP article about weighing yourself every day once you're in the maintaining mode. Some members have chosen to do their weigh-ins bi-weekly and others even do it once a month. It's like picking your weigh-in day. Some do their weigh-ins on Monday, so that they hold themselves accountable over the weekend, while others chose to do it later on in the week. Like I, many weigh themselves every day; however, they only report their loss/gain on their weigh-in day. Picking the weigh-in day and how often you weigh in should be based on what works best for you. If you need accountability, do it more often; if not, do it only once or twice a month.

I wish I would get that surge when I put on headphones and play my i-pod; I'm afraid that doesn't work as well for me. I'm still working on getting into a steady routine. (Right now, one of my forms of exercise is dancing with my fifteen month old granddaughter. ) Every time I've just about got a routine set, my schedule gets turned upside down. Oh well, that's life; so, I just have to do the best I can.


Comment edited on: 9/22/2008 4:09:05 PM

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LEE907 9/17/2008 11:04PM

Well I'm still hanging on to my last pound, how frustrating this is getting & I exercise regularly. I eat clean, this has become my way of life now! I must say though, I did cave a couple of times. Hey I'm human! Recently my hubby & I had gotten together with friends & needless to say, I caved. Cherry cheesecake is a weakness of mine & my friend, Carlene makes a mean one. Well of course being an angel emoticonfor the longest time, I had to have a piece, but I had 2 pieces, whose counting? I gained a pound I freaked out. I can't do this again, cause I don't know when to quit! That's bad. Well I lost the pound again I now I'm holding on to this last pound like a huge wart!
I am at a stand still, so I'm changing my workouts. I do have a under active thyroid & anyone who has this problem knows what it's like to lose weight.
I consider myself a trooper, because I don't give up on things, never did & never will & that goes for people also.
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Comment edited on: 9/17/2008 11:09:59 PM

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YARDWALKER 9/14/2008 8:23AM

    ok Lee, I see you did post blogs here. Not recently though, the recent ones are what shows up on the team page. I'll look forward to reading an updated blog from you.

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LEE907 9/5/2008 10:58PM

    Hi ,
It always seems to slip my mind to check or to update my blog.
I'm terrible. I'm still slow at losing these last few pounds that are still attached to my body. I wish that they take a hike?
I never liked weighing myself every week, I rather weigh myself every other week, that way I won't be disappointed often .
I do have a medical problem, which I really don't care telling people about, but your all like my family so it's cool!
I have a under active thyroid & it makes your weight loss a problem. Ever since I've been diagnosed with this, it's been a slow , never ending task for me. That's why I get uptight when I gain even 1 pound. Oh, I'll lose it, when, well that's another story?

I'll tell you the only thing that gets me up & active everyday is, as soon as I put my headphones on & start playing my i-pod, I get a surge through out my body & I get a boost & there I go. I get instant energy. What ever works! Right!

Lee emoticon emoticon

Comment edited on: 9/5/2008 10:57:49 PM

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BONLOR 8/6/2008 5:51PM

    I so agree about losing inches and becoming toned. That is exactly my goal at this point. You are doing awesome!!!

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MARINEMAMA 7/28/2008 5:32PM

    You are doing great job!!

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JIBBIE49 7/28/2008 11:51AM

    Oh, my goal weight is 112# so you are my inspiration!!!!!!! I was 5'4" but have lost an inch, so I know that is a good weight for me. emoticon

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MKPQ51 7/27/2008 7:32PM

    Weight is only one way of checking how we're doing; losing inches is another. I think I'd prefer the loss of inches and having a toned body, especially at how close you are to your weight goal, any day over the weight loss. I've seen some people who've lost weight, and yet their bodies don't look very good because they've not done any exercise to tone up their bodies. (Matter of fact, I'm working very hard on toning my upper arms 'cuz I absolutely don't like the flab swinging when I move my arms---and, I know my arms aren't bad compared to some I've seen.)

More than likely, you'll lose that four pounds if you continue to eat healthy, do your exercise, drink plenty of water, and gets the recommended hours of sleep.


Comment edited on: 7/27/2008 7:31:23 PM

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IASADE 7/27/2008 1:57AM

    Go Lee!! emoticon

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Eat Clean

Friday, July 18, 2008

Healthy Foods Are What I'm Eating. They Will Consist Of:

1)Lean Meats And Chicken Breast Only
2)Veggies-Of All Kinds (Cooked or Raw)
3)Proteins--Icluding Egg Whites, Whey Or Soy Protein Shakes, Ground
Organic Flaxseed Added
4)Fiber-(Breads, Cereals)
5)Whole Grain-(Breads) Also-100% Whole Grain-Ezekiel
7)Yogurt-(Fat Free,Cottage Cheese-Fat Free)
8)Water-(8 Cups A Day)
9 Lean Fish-(Tuna,Shrimp,Halibut etc.)
10) Nuts (limit) All Natural Whole Grain Granola-(For Snack)

Eat At Least 5 Servings Of Fruits & Veggies Daily With Complex Carbs
Eat (5 to 7) Mini Meals Through Out The Day.
Limit My Intake Of Coffee
Portion Size Servings With Every Meal


  Member Comments About This Blog Post:

LEE907 9/17/2008 11:23PM

    Everyone should try to Eat Clean, it makes a big difference in how you look & feel. emoticon

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YARDWALKER 7/27/2008 9:00AM

    IIt looks like you have put alot of plans into action. I hope it works well for you. Good luck. I wish I had the strength to try the clean eating.

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MEGAMITENCHI 7/26/2008 2:53PM

    Oh my gosh! Go Lee!! That is a lot of new habits to work are, are you doing well with them?? Congrats overall, especially the coffee- my mom looooves her Tim Horton's cup of coffee! You should update your blog and let us know how it is all coming along!

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MKPQ51 7/19/2008 3:30AM

    Wow! You're so good. This is a great list of what you're eating. Once you've met your goal, will you continue with this list or just make some adjustments?


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Friday, July 04, 2008

SPARK PEOPLE "TEAM MEMBER" emoticon emoticon

  Member Comments About This Blog Post:

MKPQ51 7/17/2008 1:13AM

    I know this blog is almost two weeks old, but I still wanted to make a comment. First of all, your weight ticker now shows that you've lost 5.2 pounds; that's 2.2 pounds more than when you wrote this blog! Way to go! At this rate you're going to be at your ten pounds goal loss in no time!

Secondly, you've got a lot already going for you, because you enjoy working out; for the majority of us, that's a big challenge.

I believe I've mention this to you before, but just in case, let me say it again. You're smart to decide to do something now, instead of waiting until your weight is out of control. SP has some great articles on how to maintain your weight; so, check them out.

One of the things I like about SP (and there are many) is the idea of not looking at weight loss as a diet, but rather as a journey to a healthier lifestyle.

I agree with you wholeheartedly, I love SP!


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LEE907 7/4/2008 9:21PM

    I gained 10 lbs. & I'm starting to feel out of it!
I lost 25 lbs 4 yrs ago & was good up until now. I'm determined to reach the weight I was before this came about. Since June 1, 2008
I lost almost 3 lbs. I'm on my way!
I've been working out for years & I really enjoy it. I workout very hard, I just can't let myself get out of control any more, because I already put SO MUCH EFFORT into keeping in shape. It's very rough when you reach the BIG 50 PLUS! emoticon emoticon
I Love my Cardio I feel so alive & invigorated! emoticon
I'm on my way, I'm only looking forward! emoticon
YOUR THE TOPS! emoticon

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