Hello friends.
Confession: I’ve completely fallen off the work out wagon. I really don’t know how it happened. I was so excited to go to the gym! I really thought this was it. Alas, I was wrong. I don’t know if it’s the season change or what, but I really have no want or desire to do ANYTHING. It’s kind of sad. And slightly depressing. Hopefully, I’ll come out of my funk soon.
Big shout out to Joan though, who’s doing her thing in the gym! I’m so proud of you!!!!
A co-worker of mine sent me this website she’s using to track her food intake. Apparently if you have a certain cell phone, you can scan in bar codes of foods and have it updated to this site. There’s a fabulous food and calorie finder. The website is www.fatsecret.com
The website I use often is www.sparkpeople.com. I like the set up of the site and how you can tailor the diet to match what your goals are. You can track pretty much everything you eat, how much water you drink, fitness exercises and even join communities for motivation. There are meal plans, grocery lists and all kinds of cool things.
I’ve taken a break from lifting this week. I feel like I’m not loosing any weight what so ever. I am however gaining muscle. That’s a good thing, but I really want to drop some weight before bulking up. Anyhoo, my plan is to do straight cardio for a couple of weeks. We’ll see how it works out.
My eating habits have been pretty good. I think I need to eat more for breakfast, which is always my problem, but I’m working at it.
Hope things are going well with all you ladies. Please post! Even if it’s just to say hello and tell everyone what’s been going on in your lives.
Cam
I started my new work out schedule 8/12 with a new gym membership. The instructors at the gym, hands down, pound for pound are the best. I’m so glad I switched my membership. This is the first time in a long while I don’t dred working out. And, I finally made it over the two week hump. In the past, I only had enough motivation to workout for two weeks without quitting. I’m now moving into week five. My goal is to shed another 10lbs by the end of this month. After that I will revise my goal and switch my workout. I’m all about “muscle confusion”…switching up the program before your body gets hip to the routine(hits the plateau). Here’s what I’ve managed so far…
Week ONE was a breeze…just getting warmed up. Met with a personal trainer, mapped out my workout schedule and weight goal for the next two months.
Tuesday – Elliptical 45 minutes
Wednesday – Elliptical 45 minutes
Thursday – Elliptical 45 minutes
Week TWO is a different story. By Thursday my right hip was all but inoperable. My right leg was so stiff I was literally dragging to walk. I got my a$$ handed to me in every class that week.
Tuesday – Latin Impact 1 hour
Wednesday – Mat Pilates 1 hour
Thursday – Aquafit 1 hour
Saturday – Step plus sculting 1 hour
Week THREE I finally got the hang of thangs. Started taking Omega 3 Fish Oil and Glucosamine with Chondroitin along with my multivitamin to help with the stiffness of my joints. I love the Latin Impact class. I’d like to think that I’m a decent dancer…I’m pretty sure I was a Solid Gold Dancer in my former life.
Tuesday – Latin Impact 1 hour Elliptical 20 minutes
Wednesday – Mat Pilates 1 hour Elliptical 20 minutes
Thursday – Step plus Abs 1 hour Elliptical 20 minutes
Saturday – Step plus sculting 1 hour Elliptical 20 minute
Week FOUR tried two new classes. Kickbox Cardio is fun, it’s equivalent to Turbo Jam. Bodyworks plus Abs was like being in boot camp. The instructor made us do extra reps because a chic in the back row stopped exercising, said she was tired. What!?! You don’t say that out loud, to the instructors face! So, after that the instructor had no choice but to make it rain. She vowed to make our arms hurt so badly that we wouldn’t be able to lift a beer car to our lips on Labor day. So here it is, Labor day. My arms are so tight I can barely lift my hand to scratch my neck. My thighs feels like they’ve been used as punching bags.
Tuesday – Latin Impact 1 hour Elliptical 20 minutes
Wednesday – Mat Pilates 1 hour Elliptical 20 minutes
Thursday – Elliptical 1 hour
Saturday – Kickbox Cardio 1 hour Elliptical 20 minutes
Sunday – Bodyworks plus Abs 1 hours Elliptical 20 minutes
I’ve been bad about counting my calories. I was supposed to be eating 1500 calories a day. I think it’s been more like 2000. But, I have been sticking with the routine Cameron posted. I’ve been taking my lunch, which is nothing new, and that consists of a lean cuisine, bottled water, 2 yogurts and a large bowl of fruit (I LOVE FRUIT…second only to cake…I LOVE CAKE). Every couple of hours I eat one of those items until their gone. I usually eat dinner after the gym. Breakfast has been yogurt or cheerios or egg mcmuffin. I haven’t had a premium roast coffee from McDonalds (which is my weakness in the morning) in about a month. I have been allowing myself to have a cookie or piece of cake every now and then. I think somewhere around week eight I’ll a one week detox program.
Well, that’s all I’ve got this week. I’ll keep you posted on week five. I hope everyone is doing well. Don’t be shy. Drop in and say Hi.
Joan
Hello Ladies -
As promised, I’m posting the workout plan Wil created for me a while back. Enjoy! Also, you do NOT have to sign to post a comment to a blog. For the most part, signing is for creating a new blog. Enjoy!
Your target heart rate range is 133-170 bpm. This is a 50%-85% range derived from your age predicted max heart rate. For starters, try keeping your HR around the lower end for 30-45 minutes. This may or may not be difficult depending on your current training level. If it’s difficult, and you can’t keep it that high for that long, be ok with it and just try to do better each day until you can. Once you’ve done that then move up to. The goal is to get to the higher end of the range for 45 minutes to an hour.As for the resistance portion…do the following circuit for 2 sets of 15reps.SquatsVertical Chest PressSeated Row PullHamstring CurlShoulder PressLat Pull DownThis is a circuit….so as much as possible you need to be able to go from one excercise to the next with as little rest in between as possible. It’s kind of hard for me to write the order of the circuit without seeing the gym you’ll be working out of. So you’ll need to re-order the list as you see fit so that you can minimize the time in between excercises. Once you’ve gone through all excercises give yourself a 45-60 sec rest before you do it all over again.Again, this may or may not seem a lil’ difficult at first. The main thing is finding a weight for each excercise that you can work with. Once you’ve done that for awhile, don’t add more weight, rather do the circuit more often. Instead of doing 2 sets bump it up to 3 sets. Once you’ve moved up to 4 sets then you should consider raising the weight. In which case you’d go back to 2 sets and make the same progressions.Here’s a core section for ya…Stability Ball CrunchesBack ExtensionsBicylce kicksBridgesSide BridgesIf you’re not sure how to do stability ball crunches or do not have access to one, then simply do regular crunches on a floor mat. For the bridges your goal should be to hold your bridge for one minute, and make the proper progressions if that’s to hard or easy.This should keep you busy for the short term and once you’ve done it long enough we can talk about restructoring things a lil’ bit.Stay focused and motivated!Your target heart rate range is 133-170 bpm. This is a 50%-85% range derived from your age predicted max heart rate. For starters, try keeping your HR around the lower end for 30-45 minutes. This may or may not be difficult depending on your current training level. If it’s difficult, and you can’t keep it that high for that long, be ok with it and just try to do better each day until you can. Once you’ve done that then move up to. The goal is to get to the higher end of the range for 45 minutes to an hour.
As for the resistance portion…do the following circuit for 2 sets of 15reps.
Squats
Vertical Chest Press
Seated Row Pull
Hamstring Curl
Shoulder Press
Lat Pull Down
This is a circuit….so as much as possible you need to be able to go from one excercise to the next with as little rest in between as possible. It’s kind of hard for me to write the order of the circuit without seeing the gym you’ll be working out of. So you’ll need to re-order the list as you see fit so that you can minimize the time in between excercises. Once you’ve gone through all excercises give yourself a 45-60 sec rest before you do it all over again.
Again, this may or may not seem a lil’ difficult at first. The main thing is finding a weight for each excercise that you can work with. Once you’ve done that for awhile, don’t add more weight, rather do the circuit more often. Instead of doing 2 sets bump it up to 3 sets. Once you’ve moved up to 4 sets then you should consider raising the weight. In which case you’d go back to 2 sets and make the same progressions.
Here’s a core section for ya…
Stability Ball Crunches
Back Extensions
Bicylce kicks
Bridges
Side Bridges
If you’re not sure how to do stability ball crunches or do not have access to one, then simply do regular crunches on a floor mat. For the bridges your goal should be to hold your bridge for one minute, and make the proper progressions if that’s to hard or easy.
This should keep you busy for the short term and once you’ve done it long enough we can talk about restructoring things a lil’ bit.
Stay focused and motivated!
Hello all!
This was a fabulous idea by Joanzie to start a blog. This way, we can all post things here instead of through email. Kudos to Joan!
Today I’m posting the Hottie Regimen Joan came up with. I tell you, this girl is a wealth of information! I will be following this diet with a few tweeks to the work out plan. I’m following the plan my trainer at the gym gave me.
Choose from these items
Breakfast: Yogurt (helps burn fat), Soy Milk w/Honey nut Cheerios (good for your heart), Orange Juice, Fruit, take a multivitamin once a day.
Lunch: Grilled/Baked Fish, Grilled/Baked chicken, Turkey, Steamed Vegetables, Salad, Lean Cuisine microwave dinners (no beef or pork)
Dinner: Grilled/Baked Fish, Grilled/Baked chicken, Turkey, Steamed Vegetables, Salad, Lean Cuisine microwave dinners (no beef or pork)
Snacks: One piece of Fruit(preferrably Fuji Apples – very filling), Yogurt, Granola Bar
Beverages: Water and lots of it. (No juice, alcohol, caffine, soda, etc.)
Avoid: Anything fried, desserts (NO DOVE BARS), coffee, soda, bread, beef, pork, pasta. eggs, no take-out/fast food, etc.
Substitues: Use low-fat, low-sodium, low-sugar margarine, salad dressing, etc. Please keep a chart to document your food intake along with their calorie count. Pay close attention to serving sizes on packages.
When to eat: 5 times a day every 3 to 4 hours to keep the metabolism going. Eat in this order – Breakfast, Snack, Lunch, Snack, Dinner. Always eat the second snack before your workout, this will give your body energy to burn.
Goal weight to lose: 20lbs (We WILL lose more than this but this is are target for now).
Calorie intake per day: 1500 (roughly 400 calories per meal and 150 per snack).
Day to weigh in: Every other Monday. Please keep a chart to document your weight lose.
Days to exercise: Monday, Wednesday, Friday. You may increase this if you feel the need.
Length of workout: 1 hour (Warm Up Stretching – 5 minutes, Elliptical1 – 20 minutes, Elliptical2 – 20 minutes, Cool Down Stretching – 5 minutes). Only use the elliptical for now…I’ll add weight training later. After two months your body will become use to this method and hit the plateau stage. I will change the workout at that time. Please keep a chart to document your progress.
Alright! Here’s to starting the new logs! Let’s get it done so we can look FABULOUS in Miami!!!
Cameron
