Coach Nicole's 28 Day Boot Camp Work Out is Awesome

Sunday, January 22, 2012

The total workout is 84 minutes but you get to pick and choose if you want to do the entire workout or just a few components. The components consist of a 6 min. warm up, 12 min. Cardio Burst, 12 min. Cardio Sculpt, 20 min. Tone and Burn, 30 min. Total Body Challenge, and a 4 min. cool down.

What is so nice about this exercise DVD is that it gives you options according to your fitness level. Coach Nicole starts out with a beginners modification and she tells you when you feel you are ready you can progress to the intermediate, and when you are ready move to the next level, the advanced workout. It is all up to you.

You will need some hand weights and a mat. I also had a huge bottle of water nearby and drink it throughout I did. I didn’t use as mat as my living room is carpeted. I put a towel down instead in case I was sweating. In case, that was an understatement I was (but more from the previous Cardio Blast)!

The two things I did not attempt were the Reverse Planks or the Burpees due to my Rotator Cuff Surgery. There was no way I was going to put all of my weight on my arms and shoulder. I am not allowed to snow shovel this winter per doc orders so if I am not allowed to lift snow there is no way I am going to try to lift me.

Obviously I started at the beginners level (was following the girl on the right side of the screen) and am looking forward to working my way up. I normally do my workouts in the pool as it is easier on my joints with my weight. I wasn’t sure I could do the entire workout but I did! Did I sweat, oh yeah! Was it hard, oh yeah but I did it! Due to my knees I modified my squats and lunges. Didn’t go as low as Coach Nicole but I still did them. My knees or my leg lifts/and or kicks may not be as high as they were supposed to be but all in good time it will happen. When my breathing got too hard I didn’t stop but I marched it out till I felt I could continue. I modified a lot but that is OK it was my 1st time and have I mentioned lately I am 300+ pounds. The floor work was the hardest for me because with my weight it is painful to put that weight on my knees. Luckily I had heavy padding being on the carpet, had it been a wood floor I would have thrown the towel in but I pushed through. I did take a break after the Tone and Burn and the Total Body Challenge.

Am I tired? Oh yeah! Did I get a great workout? Oh yeah! I prefer my water aerobics classes because it is easier on my knees and I can do the harder workouts in the pool. However, when I can’t get to the pool this will be a great workout to do. As I lose weight I know it will be easier on my knees. This not a DVD I would normally turn off because it was too difficult after 5 minutes because Coach Nicole does provide those modifications. Three workout levels in one is genius!

If I can do it then you can do it too!

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Ice, Ice Baby!

Saturday, January 21, 2012

Do I ever learn? That would be a NO! This morning because I really wanted to go to Aqua Zumba because they only have it once a week on Saturday morning I went despite the weather. We had 2 inches of snow which was no big deal so off I went. Well I almost kept going because the roads were very icy. I was halfway there when I finally said to myself, "Self, maybe you should have stayed home."

The snow had turned to rain Before I left my house so I really didn't think it was going to be a problem. Boy was I wrong! Decided to keep going since I was halfway there and figured by the time I left the gym the snow would be washed away. Fast forward about 2 1/2 hours when I left the gym the snow was almost gone but it was shear ice. Drove real slow and kept my distance from other cars. Very happy when I got home.

Now I don't like to get up early on Sunday morning to go to Church so I usually go to the Saturday night Vigil Mass. We got out of Church a little before 6 PM. OH boy, ground was covered with snow (a dusting) and it was lightly snowing again. The rain puddles on the ground as I went into Church were frozen solid. I very carefully walked to my car, we are talking baby steps here because the parking lot was like an ice skating rink. Oh the roads were so much fun! NOT!!

Glad I am home and I am staying here. No gym tomorrow. I am staying home and I will do Coach Nicole's new exercise DVD. I was fortunate enough that Spark People sent it to me for free and I need to evaluate it and write a review. Till tomorrow...

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The Raw K.I.S.S. Method

Thursday, January 19, 2012

Last night I listened to a great preview call/webinar that gave us (those that signed up for this event) a taste of some great discussions that are sure to follow during the 2012 Raw Food
World Summit. The call includes a Raw food panel featuring
Jenny Ross, Dan "The Man" McDonald, Bryan Au, Chef
BeLive, Jackie and Gideon Graff, and Tina Pruitt. The
topic was "Raw Food: 2012 and Beyond".

It stressed that we as Raw Foodies need to listen to our inner voice and do what works for us individually. There is no cookie cutter definition of Raw Lifestyle we HAVE to follow. Everyone is different and has different needs. Some are on this Raw Journey for healing purposed like Cancer, Diabetes, or some other major illness. Some follow Raw as means of a weight loss journey. Some follow Raw just to follow a healthier lifestyle and feel better. No one needs to strive for a prize banner like Miss America or a gold medal that states to the world they are 100% Raw. It is recommended to eat at least High Raw which is 80% 0r better, to obtain the healthiest benefits of a Raw diet but let’s face it any way you increase the amount of Raw fruits and veggies into your body, the better it is. It is certainly better than you used to eat. We on my Team Raw Foodies always stress we are not the Raw Food Police and that is how it should be. You follow Raw as to the best of your ability and the extent you wish. Funny thing is, the better your body and health feels the more Raw you will go.

One of the panellist offered her KISS method for Raw and I think it was brilliant and would help any newbie dabbling in Raw get acclimated.

K – KEEP what you already do in life that you like. You can adjust your ingredients or preparation methods to your own likes: favorite soups, salads, wraps, burritos, desserts, etc. Trust me you can create almost any recipe to a Raw version. Build up a repertoire of your own favorite Raw recipes. If you have your own arsenal of how to make your favorite dishes you will not become bored with your new way of eating and go back to your old ways. Raw food does not need to be boring.

I – INVEST in a few new gadgets/machines you will need for your new Raw lifestyle. The very least you need a good knife, blender, and food processor. Other really useful gadgets are juicers, spiralizer, and dehydrator but you will acquire these items as you grow into the Raw lifestyle. Your whole way of “uncooking” will emerge.

S - SET UP is key. Does a kitchen cleanse. Get rid of all you will no longer be eating. Set your kitchen up that will make your new Raw lifestyle easier. Set up a juicing station of you are into juicing. Set areas where you can grow your own fresh herbs or micro greens if you are into that (it’s cheaper than buying to grow your own). If your family is not joining you on your Raw adventure then designate a shelf in your refrigerator for your greens and set up a shelf for all of your Raw Food supplies. Organize!

S- SUPPORT is essential. It is really important especially if your family is not on board with you on Raw. Surround yourself with like minded Raw individuals. Of course you have teams here on Sparks like I am on like the Raw Foodies or Green Smoothie Lovers you can join as well as a good number of others. You can join online Raw Forums and if you are lucky you can hook up with groups in your area where you live that may have Raw Luck Suppers. It is a great place to socialize and learn.

So my Spark friends, K. I. S. S. (you can apply this principle to what ever you are following here on Spark People)


PS: to sign up for Rawpalooza 2012 Raw Food World Summit:
rawpalooza.com/
Airs live JANUARY 23RD-JANUARY 30TH 2012. IT IS FREE!

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You need to know this - please read!

Wednesday, January 18, 2012

The SOPA and PIPA bills if passed by our legislators will affect Spark People. I don't know about you but I certainly do not want Spark People shut down. Let's be proactive to keep Spark People and contact our Representatives.

Take action today to voice your opposition to SOPA. Here's how you can do that:

Click this link to email your Representative:

house.gov/htbin/findrep (Use the little envelope icon that appears to the right of the picture to send them an email.)


And click here to email your U.S. Senator:

www.senate.gov/general/contact_infor
mation/senators_cfm.cfm


Send your representatives and Senator a short message that covers the following fundamental points:

* You oppose SOPA.
* You will not support or vote for any candidate that supports SOPA.
* Urge them to vote against SOPA.

You can also call the Capitol switchboard at: (202) 224-3121 and ask to be connected with your representatives.


If you are not aware of SOPA please go here for a complete understanding. en.wikipedia.org/wiki/Stop_Online_Pi
racy_Act


I posted a questions to Tech Support about the ramifications to Spark People about this and click here to read other Sparkers opinions. A Coach has not weighed in on this as of yet but this may be due to the fact that the internet is quite slow today. There are a lot of sites that are blacked out today or not operating as a boycott which may be a reason. I myself have gotten very few Spark Emails today. I received a good number this morning but as the day has worn on I have received very little in both my personal emails and my Spark emails.

www.sparkpeople.com/myspark/messageb
oard.asp?imboard=5&imparent=26541335&s
rc=email


In just a few hours these events have occurred so we do have a voice:

" Sen. Marco Rubio (R-Fla.) withdrew as a co-sponsor of the Protect IP Act in the Senate, while Reps. Lee Terry (R-Neb.) and Ben Quayle (R-Ariz.) said they were pulling their names from the companion House bill, the Stop Online Piracy Act. Opponents of the legislation, led by large Internet companies, say its broad definitions could lead to censorship of online content and force some websites to shut down."

latimesblogs.latimes.com/technology/
2012/01/sopa-blackout-sopa-and-pipa-lo
se-three-co-sponsors-in-congress.html


click the links above for your House and Senate Representatives. It took me less than 5 minutes to reach all of mine .

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Think outside the box with your Winter Salads

Tuesday, January 17, 2012

Made one of my favorite Winter salads and thought I would share. Strange combo but you know me, I am always trying new combos. I call this my Sunshine Spinach Salad. One of the things that is so great about it besides being delish is the combo of the citrus from the tangerines and fresh lemons helps your body to more readily absorb the calcium from the spinach. Sounds like a win, win solution to me.

recipes.sparkpeople.com/recipe-detai
l.asp?recipe=1947539
Sunshine Spinach Salad

5 cups baby spinach
1/2 avocado
2 tangerines
1/2 fresh lemon squeezed
1 Tbsp extra virgin olive oil
Sea Salt/Pepper to taste

Optional:
Sub oranges for tangerines
Sub sliced persimmon
Add in dried cranberries
Add in sliced red onions


Directions

Add baby spinach to large salad bowl.

Peel and segment 2 tangerines. I cut my segments in half as well but not necessary. Add any tangerine juice to bowl.

Cube avocado and add into bowl.

Season with 1 Tbsp Extra Virgin Olive Oil, 1/2 fresh lemon, sea salt, and pepper.

Toss and serve!



Dried Cranberries add even more Vitamin C to your salad:






I cube my avocado but you could simply slice:



Play with your food, it is fun! Makes mealtime less boring because you are not eating the same old thing.

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