Tuesday, September 11, 2012
I put myself thru some intense workouts for 4 of the last 5 weeks. Last week was the most truly over my head intense and I really needed to dial it back and recharge.
Late last week, I did Jillian Michaels Killer Buns & Thighs for the first time. Well after a heavy exercise week that "killer" was an appropriate description :(
I took a real weekend off and now need to get back to some less sweaty workouts for a couple days ..... so the bonus part of this week's challenge (to do 3 Spark videos) gave me some direction to set up my modified plan for this week.
What I want this week is low impact (no jumping and hopping).... and.... strength training that avoids crunches, squats, and lunges.
So this week's fitness plan is:
Cardio = Walking
but in 2nd half of the week I'll go back to doing 30 Day Shred
and may sprinkle in Spark's two 10-min kickboxing videos
IF I still have energy leftover as this week's "vacation" days are going to be and need to be heavily involved with outdoor work - mowing, digging, storm cleanup, and getting started on the portions of the initial regrading and landscape project that involve manual labor -- ouch! (Unfortunately I can't procrastinate on that anymore due to circumstances beyond my control. Fortunately we are scheduled for a week of reasonable weather).
last few week's workouts were limited in upper body (and started out this week with exhausted legs) so I've broken out the resistance bands and dumbbells to begin week; then, will move on to core and then finally a good lower body workout. For these, I've got a schedule of a dozen Spark videos (all of which either have printouts OR I've watched them before and made my own printouts -- thus I conquer my slow internet problems) . I've grouped these videos into four 30-min workouts as follows:
* 7-min Standing upperbody ResistanceBand workout
* 7-min Seated upperbody ResistanceBand workout
* 7-min upperbody with DumbBells = Bootcamp Day 3
* 9-min Arms Sculpting
* 20-min total body resistance band workout
* plus add 10 minutes of PushUps & miscellaneous exercises with dumbbells (like reverse flys,....)
* 10-min Crunchless core
* 12-min Pilates Abs
* 7-min BellyBlast/Bootcamp Day 4
* 6 min Butt-Blasting workout
* 10-min Pilates Legs (hips & thighs)
* 9 min lower sculpting (Total Lower Body)
* 6 min Hips, Glutes, & Thighs
And most definitely PLUS to all of these activities, follow them up with extra stretching and some yoga sessions like one of my spark favs,
Sounds like a good week to break out that beginners yoga dvd I enjoy
and to constructively use my resting time to finally organize my yoga & stretching files :)
Check out SparkPeople’s Reference Guide to Stretching, which includes more stretching routines and videos....see listing at end of article.....
and miscellaneous information including from old challenges like week 8 ....
Lower Body Flexibility: www.youtube.com/watch?v=iN3sHkni1gI
Full Body Stretch: www.youtube.com/watch?v=1HPAqv-3X98&
key next step for success .... go directly to bed and
Sunday, September 02, 2012
Extrememly internet/PC challenged lately
not entirely sure why yet
but very significantly worse than my normal awful.
Sorry but the last thing to be fixed will be my upload/download functionality which is almost totally broken again.
Rather than let team down, I'm doing a semi-cheat and essentially taling the 5 days of meals/snacks from my three 2/21/12 blogs and making them my meal plan this week.
There will be a couple relatively minor substitutions:
Almond Milk....... will be replaced all or partially with cows milk & rice milk
Black Bean/Corn Salsa .....will be replaced by cottage cheese and/or hummus
Oh yes, assume February was hot tea but LaborDay week will be ice tea.
and the only major substitution:
Leftover Goulash/Veggie soup .... will be replaced with steamed veggies (zucchini etal) over brown rice (with possibly a little leftover roast pork loin , if there is any left tomorrow which is highly doubtful)
Need pictures? see 2/21 blogs.... that shows you everything except the rice.
shopping list = pomegranate juice and more milk
I have everything else; just need to make some butterscothch pudding.
Other than the rice/veggie meal, that will be my only cooking for the next five days.
Hurrah! I can use the time to make a dent in that out-of-control to-do list !!!!
spend on the increased exercise from two other challenges this week, :) or :( ??
Exercise goals for this week ....well they are totally unrealistic.
Knowing that I won't be meeting them, I will totally NOT be stressed out or guilty for not meeting them. Rather, I'm using it as a fitness test just to see/measure how good/bad my fittness status currently is by seeing/tracking/journaling just how close, how much in some cases and how little in others, I come to achieving this week's heavy schedule.
My fitness challenge to myself will be .... to see how close to the hilltop I can get (without ignoring my body's warnings). I already know it won't be a failure as I've come a long way this year. I also don't anicipate a gold medal performance as I know I still have a ways to go. I plan to do some measurement though and gauge where in between I am and to identify key flaws so I can target them in plans created for the rest of the month. I also expect I will still be surprised by some of the successes, always a good thing. For fun/variety. I'll be doing a sampling of a good dozen evercise dvds I've never seen before. It should be an interesting & strange experience. That's one way to mix it up!!!
Tuesday, February 21, 2012
Toast spread with Almond Butter -- then heavily sprinkled with pepitas (pumpkin seeds)
Huge salad - Romaine, baby spinach, celery, red pepper, cucumber, tomato, chickpeas, feta, olive oil & vinegar, garlic&italian seasonings - with some garlic bread
My drink of the week: blended pineapple-mint-ginger mixed with unsweetened 100% pomegranate juice ( and fresh lemon juice )
Greek Yogurt - flax - butterscotch pudding
Teas - green in the morning and herbal in the evening.
Tuesday, February 21, 2012
OK, so I'm forced to blog for challenge.... I'll do days 1 & 2 later... but first I'm doing the next couple days before I forget the food that I've just packed. I'll be traveling on the highway driving for the 2 1/2 of the next four days and will not have PC with me (and my phone is just a phone).
Because I'll be driving so many miles and I want to minimize the hours for the trip, I would be at the mercy of the awful food offered at thruway rest areas or mystery diners near highway exits "in the middle of nowhere". I don't like that option which more often than not makes me nauseous later. I therefore am doing what I usually do and pack a cooler of goodies for the road... then stop and picnic and stretch my legs! The only thing I buy/pickup along the way will be coffee, milk, and ice (and occasionally a granola bar or sandwich).
What is in the "picnic basket"?
This trip I'm picking up a sandwich and granola bars from Deli on my way to the highway on the return trip.
I've already packed apples, pears, , bananas, and cantaloupe slices
and for veggies - carrots and BlackBean&Corn Salsa/Salad.
There are also a few wheat crackers and a package of Wasa and a few pieces of string cheese
Beverages have not been forgotten. There are small containers of milk (rice&almond), "blue machine" smoothie, my special blend of pineapple-mint-ginger mixed with unsweetened pomegranate juice (YUM!)
and water, lots and lots of water
For "breakfast" food, I'm making overnight chia oats to which I'll add some walnuts,flax,and chopped dried prunes
As you see, I'll have plenty of food for at least three days!!
However, before I leave I'll be using up the last tomato and baby spinach by cooking a variation of the spark recipe Spinach Feta Personal Pizza
I'll eat one. The second one will get rolled up, wrapped, and added to the "picnic" collection.
Get An Email Alert Each Time SKIPSIDE Posts