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RockIt Wk#11 ...... Fitness Plan for the week AND stretch links (part 1)

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).

Strength =
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:

Upper Body:
* 7-min Standing upperbody ResistanceBand workout
* 7-min Seated upperbody ResistanceBand workout
* 7-min upperbody with DumbBells = Bootcamp Day 3
* 9-min Arms Sculpting

Total Body:
* 20-min total body resistance band workout
* plus add 10 minutes of PushUps & miscellaneous exercises with dumbbells (like reverse flys,....)

Core:
* 10-min Crunchless core
* 12-min Pilates Abs
* 7-min BellyBlast/Bootcamp Day 4

Lower Body:
* 6 min Butt-Blasting workout
* 10-min Pilates Legs (hips & thighs)
* 9 min lower sculpting (Total Lower Body)
* 6 min Hips, Glutes, & Thighs

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========

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,
www.dailyspark.com/blog.asp?post=13_
yoga_poses_to_help_runners_and_other_a
thletes


Hmmmm,
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 :)

including revisiting
www.dailyspark.com/blog.asp?post=flo
w_with_me_warrior_sequence_to_strength
en_and_stretch
www.dailyspark.com/blog.asp?post=you
r_5minute_full_body_stretch_routine
www.dailyspark.com/blog.asp?post=12_
hamstring_stretches_for_greater_flexib
ility

Check out SparkPeople’s Reference Guide to Stretching, which includes more stretching routines and videos....see listing at end of article.....
www.sparkpeople.com/resource/fitness
_articles.asp?id=1034


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&
feature=related


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==========
key next step for success .... go directly to bed and emoticon

  
  Member Comments About This Blog Post:

RYDERB 9/11/2012 3:53PM

    Way to go Sandy! That's an awesome plan for the week!

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JCARDINAL 9/11/2012 2:52PM

    Sounds like a fantastic plan Sandy!! emoticon

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SARASMILING 9/11/2012 5:38AM

    Awesome Plan! emoticon

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OLIVIANIGHT 9/11/2012 5:36AM

    Sounds like an excellent plan! How do you get printouts of the videos? I only have internet access at work (in a shared office) so I'm not able to do the videos, but if I could print something off I could do them at home.

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Challenge Food Blog

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 !!!!
and
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!!!

  
  Member Comments About This Blog Post:

IYA_EKUNDAYO 9/5/2012 10:20AM

    emoticon I love your creativity in the post and I admire your goals.

emoticon
Regina

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JCARDINAL 9/3/2012 6:11PM

    Wow, sounds like a busy week! emoticon

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RYDERB 9/2/2012 9:35PM

    emoticon Sandy! We know how unreliable your internet is, and this is an extremely creative way to solve that problem. Hopefully, if you look back at the challenge we were doing when you ate this stuff, you had a good weigh in. emoticon Unfortunately I've deleted all my previous food blogs, so I don't know what I ate when I had a good weigh in. I'm only dedicated to tracking my food when the challenge requires it. emoticon

I think I saw that you're going to be doing the September Shred Team Challenge this week too. So no wonder you don't know how much you'll be able to do. It's a really tough and for most people unrealistic schedule, but for us die hards, we will give it our best shot. I think your 50% or more success goal is more than most people do on a good week. I know you'll ROCK IT!
emoticon

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Food Blog - Day 2

Tuesday, February 21, 2012

Homemade Mocha - coffee, cocoa, and almond milk

Greek Yogurt - flax - butterscotch pudding



Huge salad (see day#1 description.... plus added some grated mozzarrella & almonds)
plus half a lean roast beef sandwich with some fresh horseradish



My drink of the week: blended pineapple-mint-ginger mixed with unsweetened 100% pomegranate juice ( and fresh lemon juice )


Finally to use up the last of two leftovers, a healthy mixture of homemade vegetable soup plus hungarian goulash


OK - this is not the real picture - so you'll have to use your imagination. Think broth a darker color like the liquid to the left but more dark red from the paprika & tomatoes ...... then add tons of extra veggies like zucchini, yellow squash, fennel, cabbage, etc etc

  
  Member Comments About This Blog Post:

HIKETOHEIGHTS 2/21/2012 10:18PM

    Looks delicious, like the creative yogurt recipe & presentation too.

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MELIBUG 2/21/2012 3:30PM

    An interesting combination with your Greek yogurt; with pudding I may like it better. I have tried a couple times; first-plain emoticon and then a co-worker had me try her mixed concoction of greek yogurt with blueberries and chocolate protein powder emoticon - she said tastes like chocolate cheesecake; I'm thinking her taste buds have a better imagination than mine. LOL

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JCARDINAL 2/21/2012 12:35PM

    Sounds like a day of good choices!

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Food Blog - Day 1

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 )

Pear

Greek Yogurt - flax - butterscotch pudding



Teas - green in the morning and herbal in the evening.

  
  Member Comments About This Blog Post:

RYDERB 2/21/2012 7:56PM

    You had me at pudding! emoticon

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JCARDINAL 2/21/2012 12:37PM

    That salad sounds fantastic!

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Food Blog - Days 3 & 4 & part of 5

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.
emoticon
I've already packed apples, pears, emoticon, bananas, and cantaloupe slices


and for veggies - carrots emoticon 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 emoticon emoticon emoticon emoticon emoticon

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

recipes.sparkpeople.com/recipe-detai
l.asp?recipe=441

I'll eat one. The second one will get rolled up, wrapped, and added to the "picnic" collection.

  
  Member Comments About This Blog Post:

HEARTSTOPPER 2/21/2012 4:37PM

   
Like!

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RYDERB 2/21/2012 4:30PM

    Sandy! You have NO IDEA how much I LOVE you right now! I know how hard and time consuming this picture blog is for you to do. Thank you for putting in the extra effort. You are the BEST! emoticon
emoticon

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MELIBUG 2/21/2012 3:32PM

    Lots of healthy choices - safe travels!

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JCARDINAL 2/21/2012 12:14PM

    Yum! Very good planning for your road trip. Have a safe trip!

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