Sunday, January 24, 2010
So, rather that try to kid myself into believing that I'll get back at it, I think I'm going to stop thinking about the bootcamp and focus on what I have been doing.
Right now, I'm instructing TWO half marathon clinics. The way the schedules work, I have three week overlap =) which means I have to be REALLY organized two days a week and I run four. Plus cross-training. And the boys are home for two weeks. And I have a birthday to plan. And... and... and... oh yes, I actually work full-time. LOL, I knew I was missing something.
Today, I'm trying to get the housework and laundry done. One load is in the washer, one in the dryer.... so far so good. Everything is a WIP. If only I could just twinkle my nose and have it be done...
Thursday, January 21, 2010
Day 19 Workout video for Thursday, January 21: Not done. No way I have any energy after Denise's class.
30 minutes cardio: done
Bonus Challenge for Thursday (optional) - to not say anything negative about yourself today. For one day, give yourself a break. No one is perfect, and you're doing the best you can. You're working hard to change your body, your habits and your life. It's not easy, so cut yourself some slack. Instead of criticizing your flaws, embrace them and forgive them. Loving yourself is harder than it seems, but you can do it. - DONE!!
Wednesday, January 20, 2010
Day 16 Workout video for Monday, January 18: NOT DONE
30 minutes cardio: NOT DONE
Bonus Challenge for Monday (optional) - do an additional video-- Pilates Hips & Thighs Workout: NOT DONE
Day 17 Workout video for Tuesday, January 19: NOT DONE
30 minutes cardio: DONE
Bonus Challenge for Tuesday (optional) - choose whole grains: DONE
Day 18 Workout video for Wednesday, January 20: NOT DONE
30 minutes cardio: DONE
Bonus Challenge for Wednesday (optional) - create a new blog entry on your SparkPage. You can use this time to discuss your recent progress with Bootcamp in general, or delve into a topic or issue that has been hurting your progress, so you can try to come up with some solutions to stay on track. Use this entry to your advantage, whether you need to vent (instead of turning to food to stifle your feelings), come up with a new schedule for your workouts (so that you'll do them instead of putting them off), or rediscover your motivation for doing the Bootcamp. DONE
This "new" blog is supposed to be about my progress with SYBB but I haven't really been playing along for a while. Every now and then I take part in the "challenge" and I'm usually in for the "30 minutes of cardio" but, otherwise, I've been kind of doing my own thing. I'm now celebrating a four day streak of being within my calories (actually, I've been 88 and 45 over but unless it's 100, I count it as in). I've also been bang on with water, fruit and vegetables. My HM training is taking care of the cardio. HOPEFULLY, I'll start getting the scale and/or measuring tape to cooperate. For now, I'm just going to celebrate the successes I'm having and forget about the rest.
As someone dear to my heart says: Life is good. (miss you buddy)
Sunday, January 17, 2010
Your Fast-Track to a Flat Tummy & Tight Abs
The New Year is still young, and if you've decided to make this your year for losing the weight and tightening your abs, you're in luck.
Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.
The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.
Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.
Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body's need to store excess sugar away in fat cells.
The fat stores created by excess sugar intake most often accumulate around your wait, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.
Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.
Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results. Tight Abs Tip #5: Don't be fooled. The market is flooded with 'lose weight' products and products that claim to flatten your stomach. Never waste your time or money on:
So-called packaged health food that comes with weight loss claims. If it's processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
So-called weight loss supplements. The magic pill for flat abs doesn't exist, so you'd be wasting your health and money on a bogus product.
Tight Abs Tip #6: Target your lower abs. It's easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:
Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.
Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.
Tight Abs Tips #7: Challenge your core often. Don't limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.
There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.
But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.
Sunday, January 17, 2010
Day 14 workout video for Saturday, January 16: not done
No additional cardio is scheduled for Saturday.)
Challenge for Saturday (optional) - go on a brisk 15-minute walk sometime during the day: done
Day 15 workout video for Sunday, January 17:
No additional cardio is scheduled for Sunday: 18 km run 2:16:37
Bonus Challenge for Sunday (optional) - to cook a healthful meal that you can eat throughout the week: done
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