Tag: exercise plan
EOM Fitness for April 2015
April 30, 2015
This month certainly went by fast! I cannot believe that tomorrow is the first of May. As far as my workouts go I kept up with a schedule of working out five days a week, alternating cardio and weight workouts with yoga.
The workouts I used this month were from two different dvd sets I own. The one is the newer Cathe Friedrich Ripped with Hiit and the other was an older Cathe workout series that I have had for a few years called Low Impact Series. Both of these sets are great and if you are looking for low impact workouts that give you an excellent workout without too much jumping and impact I would check out her Low Impact Series. It is a set of nine dvd’s and a couple of them are yoga workouts.
On days I did not do a cardio or weight workout I did yoga using my Shiva Rea dvd’s, Exhale Core Fusion, or Yoga Journal magazine sequences. Did you know that you can get some workout and yoga dvd’s on netflix? I recently checked out Shiva Rea’s Sun Salutations from netflix and used it for a few of my yoga workouts. I think I own most of her other ones except that one. Checking out a dvd from netflix or the library is a good way to try it out and see if you will like it and want to buy it.
I have also been reading some other health and dietary books this past month that I have checked out from the library. One of them is an older book but still has useful information called the Prescription for Dietary Wellness by Phyllis A. Balch. I really like the format of this book as well as the useful information on how to eat properly for optimal health. There are lots of recipes in this book as well, that I have tried and liked.
Some of the other books I have checked out from the library are more about cleansing and dietary plans for your health to overcome health problems and feel great. To be honest with you the more I read some of these books the more confused I get on how to eat or what to eat. It seems that if you compare some of these “plans” that are out there they are somewhat conflicting in what they tell you you should or shouldn’t eat and drink for better health. I am reading them but using my own judgement with things.
I have been making more smoothies lately and not really using my juicer too much this past month. I think I got burned out on juicing so I am taking a break from that for a little while. I also notice that smoothies fill me up more. I have even gotten two of my three sons drinking some healthy smoothies for breakfast at least a few times a week.
The above photo is a smoothie I recently made and I thought it was really good – it is kind of thick and super creamy.
Maca Mango Raspberry Smoothie
1/2 c. fresh or frozen raspberries (I used fresh)
3/4 c. frozen mango
1 container raspberry greek yogurt
2 bee pollen capsules opened
1 tsp manuka honey
1 tsp maca powder
1/2 c. vanilla soy milk
-Combine all the above ingredients in a high speed blender and blend 1 to 2 minutes.
For the month of May I will probably start out the month doing some Exhale Core Fusion dvd’s along with my exercise ball book and yoga. I have decided to get some of my fitness books out and use them this coming month instead of just my dvd’s. I will also be going to a 4 day workout week schedule since I am now getting outside more to do some gardening and plan to start riding my bike to the store again.
I hope you had a great month!
Working Out Week 1 of 2014
January 4, 2014
Happy New Year! It is now the end of the first week of 2014. My workouts this past week were a combination of my new P90X3 dvd’s and my Cathe Friedrich dvd’s. Workout’s this week were as follows:
- Monday 12-30-2013 – P90X3 Isometrix – 30 minutes
- Tuesday 12-31-2013 – Cathe X10, premix 37, cardio blast & hi-lo – 37 minutes
- Wednesday 1-1-2014 – P90X3 Dynamix – 30 minutes
- Thursday 1-2-2014 – Cathe Flex Train, warm up, legs & shoulders, legs & biceps, disc lunges, core-abs, stretch – 40 minutes
- Friday 1-3-2014 – P90X3 Pilates – 30 minutes
- Saturday 1-4-2014 – Cathe Great Glutes, warm up, bonus chair-band, floorwork, stretch – 35 minutes
This is my 3rd week of alternating the cardio and the yoga or pilates and I really like this routine. Starting next week I will be doing the P90X3 for the next 90 days. I am starting the workout plan with my workout group on facebook. The past couple of weeks since receiving the workouts I have just been trying a few of them out. I didn’t want to start all of them yet since I will be using them for the next 3 months.
Below are some photos of the P90X3 workouts I did this past week.
The Isometrix workout looks easy when you just watch it but it is a challenge. You have to hold each pose for 45 seconds. That may sound easy until you try it. It was very different from any workout I have done or the type of yoga I normally do. I really liked it. As you can see from the photos my cat liked it too. He is my little workout buddy every day.
The Dynamix workout was another great dvd in the P90X3 series. There were some exercises that were very different to me and some that I have done before, too. This was another excellent workout, in my opinion, that I will really enjoy doing in my P90X3 rotation. I told my husband he should do it to help him improve his flexibility for his golf game – not sure if he is going to try it or not though.
I have also decided to do a green smoothie challenge the month of January with my friend Joanna’s green smoothie group on facebook. Here is the link if you are interested in joining: https://www.facebook.com/groups/117834925060273/ The challenge is to have one green smoothie a day for the month. I started doing this on the 31st of December and so far I have had one per day. This is a really great way to get back into a healthier diet for the new year. There are recipes on the page and I have tried a couple of them as well as my own.
The smoothie I made in the photo above was my own concoction. I am calling it Green Citrus Smoothie since it has a citrus flavor. Here is what was in it:
- half a grapefruit, peeled & seeded
- juice of one lemon
- half a banana
- 2 dates soaked in 1/4 c. of water for 10 minutes (also add water to smoothie)
- 2 pineapple ice cubes – made from pineapple juice
- 1/4 c. plain greek yogurt
- handful of spinach
- 1/4 to 1/2 c. crushed ice
- 1 scoop vanilla whey protein powder
Blend all the ingredients until smooth in a high speed blender.
This smoothie was pretty good but next time I think I will leave out the banana. I was trying to add them in my smoothies this week thinking I would like them but I just do not care for bananas. I will have to stick with other ingredients I like.
I am looking forward to the start of next week and my next fitness challenge of P90X3. Changing my workout routine and program is always a great way to keep me motivated and on track with my fitness goals. What workouts are you planning to do this year? Let me know by clicking on Leave a Reply. I would love to hear about them.
Proactive Health and Fitness Plan
July 9, 2013
First off, let me start this post by saying I am not a health or fitness expert. I am a mom of 3 boys, ages 15 and two 12 year olds, who has developed a plan for maintaining good health and working out regularly. I do this on my own, mostly, by reading books and magazines and using various fitness dvd’s to work out. I have never belonged to a gym or been on any type of diet plan.
The following is my guide to being proactive with health and fitness:
Exercise – 4 to 6 times per week for at least 20 to 45 minutes each workout.
- plan your workouts in advance, for the week – see this workout schedule table by kimberlees korner – it is what I use – it is a blank table that you can fill in your schedule for the week
- Do your workout at a convenient time – like before your kids get up – get up 30 to 45 minutes earlier each day. It will be hard at first but you get used to it and then your workout is done for the day.
- Rotate your workouts for variety. I like to do a variety of different types of exercise. I do cardio one week then yoga the next week then maybe strength training alternating the strength workouts with biking outside or swimming laps. Variety keeps you from getting bored and it keeps the metabolism going strong. There are tons of different dvd’s available – check your local library. That is how I started with yoga and pilates 10 years ago by checking out books and dvd’s from my local library and then I started buying them.
Meal Planning – a must for anyone who has a busy family or a busy life
- Plan meals at the beginning of each week so you will know what you need to buy to cook and you won’t have a last minute excuse of not having the right ingredients to cook a meal and have to go out to eat.
- Find healthy recipes via books, blogs, pinterest or from friends. There are lots of blogs that feature easy to prepare meals that are healthy.
- Try to eat only fresh food and not pre-packaged food that is filled with things that you don’t want to be eating – I know sometimes this is hard to do with a family and a busy schedule.
Keep a Food Journal
- Keep track of what you eat throughout the day to see how many calories you consume – see what you need to adjust. Personally I don’t keep a journal but I think it is helpful if you are just starting a fitness and health plan to do this for a while.
Keep Healthy Snacks on Hand
- Get rid of all junk foods items and pre-packaged snacks that may tempt you
- Keep lots of fresh fruits and vegetable around for snacks
- Look on pinterest or the internet for tips and ideas of healthy snack items
- Do not drink any soda
Don’t Deprive Yourself of Things You Like
- Have dessert 2 or 3 times a week – a reasonable portion! Personally I eat ice cream with my kids at least 2 or 3 nights per week for dessert after dinner – but only 1 or 1 1/2 scoops, not 3 or 4.
Don’t Eat Late at Night – I try to never eat anything past 7:30 pm at night.
Don’t Skip Breakfast or Any Other Meals
Drink a Protein Shake Every Morning for Breakfast
- This is a great way to start your day right with some fruit and protein and some added fiber to keep you full. Personally I think this gives me a lot more energy each morning than eating a big breakfast.
- Here are 2 of the shakes-drinks I have been making lately and really enjoy. Both recipes make a pretty large shake so I often save some to drink a couple hours later for a mid morning snack.
Drink Plenty of Water Throughout the Day
- Add lemon slices to water for a little flavor and cleansing of your insides
- Add a splash of cranberry juice or make cranberry ice cubes from the juice to detoxify the liver
Take a Quality Multi Vitamin Every Day
The above information are the things I do daily to take care of myself and be fit and healthy. I began my fitness and health journey over 10 years ago when my twin boys were about 2 years old. It really helped me with my energy and keeping up with 3 children when I started incorporating healthy habits with regular workouts.
Discipline is the key in making a fitness plan work. I discipline myself each week to write down my workout schedule and hold myself accountable to it each week. Most research and experts agree it takes 21 days to form a new habit but you have to get started and stick with it. Eventually it will just be part of who you are and part of your daily routine. My daily workout is one of the best parts of my day.
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