Tag: healthy lifestyle
Working Out Week 50 of 2014
December 14, 2014
This week was another hectic holiday week and it went by so fast! I even thought that Thursday was Wednesday – my kids had to correct me.
This past week I went back to a full six day a week workout schedule. I wasn’t liking the four day a week schedule as I mentioned last week. I actually intended to only workout five days this past week but I got my new Cathe Friedrich Ripped With Hiit in the mail on Tuesday and had to do one of those to try out the new dvd’s so I threw an extra workout in.
- Sunday – off
- Monday – Shiva Rea AM Energy yoga – 25 min.
- Tuesday – Exhale Core Fusion – Pilates Plus – 20 min.
- Wednesday –
offCathe Ripped With Hiit, Low Impact Hiit WO 1 – 28 min.
- Thursday – Shiva Rea Daily Energy yoga – 20 min.
- Friday – Exhale Core Fusion – Pilates Plus – 20 min.
- Saturday – Shiva Rea More Daily Energy yoga – 25 min.
So, this past week was actually going to be my yoga-pilates week but I did squeeze in one cardio, low impact, workout in the middle. I think the yoga and pilates are perfect for keeping me calm and more grounded during this busy holiday time. Also, doing just the 20 to 25 minutes a day is very manageable for a busy schedule – as we all seem to be from Thanksgiving to New Years day.
The above photos are me and my exercise cat doing the Exhale Core Fusion Pilates Plus – love these workout dvd’s. They really tone your body and target specific areas. The above photos are of some of the Upper Body Core segment that is 10 minutes long. I then also added in the Flat Back-Round Back Core segment to make it 20 minutes total.
The yoga dvd’s I chose this week were all Shiva Rea, but different ones. The above photos are from the Daily Energy dvd – I forgot to write down which sequence it was but it had a lot of backbends and side waist bends. No cat around on this day – he was being lazy.
Weekly Fitness Tip: Make a point to find at least 20 minutes a day five days a week to exercise
– doing some type of physical activity is better than none at all – even if it is only 15 to 20 minutes – (like a walk or some yoga)
– exercising will give your day a positive start if done first thing in the morning
– regular exercise helps you deal with stress better
– exercise is not a destination – it is a journey that needs to be part of a healthy lifestyle in order to see the benefits
I hope everyone is having a good month so far. I know it is challenging to keep up with exercise as well as eat healthy but with some effort it is possible – I know if I make a plan with my eating and workouts I am more likely to stick to it.
Have a good week!
Working Out Week 35 of 2014
August 30, 2014
I am not sure if it is because it is the end of summer approaching or what but the last couple of weeks have gone by so FAST! I feel like I was just posting about week 34 and now it is week 35.
This past week I chose to vary my workout schedule with some Exhale Core Fusion workouts, Cathe workouts and riding my bike. The change in the schedule was just what I needed.
- Monday – ECF (Exhale Core Fusion) Power Sculpt dvd – 40 min
- Tuesday – Cathe X-10 dvd – 42 min
- Wednesday – Ride Bike + Exercise Ball book – 36 min
- Thursday – ECF Lean and Toned dvd – 40 min
- Friday – Cathe X-10 dvd – 38 min
- Saturday – Ride Bike + Jump Rope + yoga – 35 min
I went back to using some of my Exhale Core Fusion dvd’s this week. I haven’t used them in a couple of months. I have mentioned before how I love the set up of these dvd’s. Each one contains five 10 minutes segments that work a different part of your body. Monday I did the Power Sculpt dvd and did four of the five 10 minutes segments. All of their workouts are done in bare feet and give you excellent toning over your whole body. They are a nice change from the high rep weights I have been doing the past couple of weeks.
So then on the days after doing the ECF workouts I did a tough cardio plus weights workout from Cathe Friedrich called X10. This workout is also kind of set up in segments where you can pick and choose what one or how many you want to do. Usually I do the premix ones that are two workouts combined to make a longer workout. You can do them single if you are short on time and need a 27 minute or less workout. On Tuesday I did the X42 premix which is Hi-Lo plus Fat Burning Circuit. On Friday I did the X38 premix which was Low Impact plus Step. Both of these workouts also have a nice warm up and cool down that is the same. I was very sore on Friday after the step session. I woke up kind of sore in my legs and hips from the ECF workout from Thursday and this workout added to that soreness. It is a good sore though – means I know it is transforming my body.
It is a little harder for me to ride my bike in the mornings with having to make sure the kids get up and off to school. I managed to do one day during the week and then another on Saturday. It wouldn’t be quite so bad if it was light out a little earlier. I can’t really go until 6:45am because it is dark before that. So, for now I am just going to be riding one or two days per week.
I did my jump rope workout once this week. I am getting more stamina with the jumping rope. I found a good workout video on YouTube that is from popsugar for a 10 minute jump rope workout. I also found some other really good workouts on their YouTube channel.
I also did some food prep on Friday (yesterday). I like to buy really large packages of chicken breasts and divide them up and freeze already cut up or marinated so that part of the prep work is done. It is a good way to save some time – that way when you thaw the chicken out it is already marinated and ready to be cooked in the oven, grilled or stir fried. I have been doing this for several years. I also have begun using this meal prep book again for some recipes. The book is above in the photo and is called Once A Month Cooking by Mimi Wilson and Mary Beth Lagerborg. I bought this book several years ago from Sams. There are one month meal plans in the book with shopping lists and the directions for all of the recipes. Some of the recipes are pre-cooked and then frozen and others are just marinated or seasoned and then frozen to cook on the day of, as the ones in my photos. The book also offers tips on making menu plans and shopping lists.
Weekly Fitness Tip: Eat Healthy – one of the best things you can do for yourself, in addition to regular workouts, is eat healthy.
– try eliminating all or most processed foods or pre-packaged foods and replace them with fresh fruits, vegetables, and nuts and seeds. A friend of mine once told me if you stick to shopping the store on the outer parts where the produce, dairy and meats are you are less likely to buy the processed, boxed items. Of course we all need a box of cereal, some olive oil or flour so that method doesn’t always work for everything. One thing I try to do though is not go down the chips and soda aisle at Walmart.
– learn to prep some foods and meals so you will have healthy choices available and be less tempted to go through a “drive thru” for a quick meal. Remember “failure to plan is planning to fail” I know that if I take an hour or two each week to get some meals prepped and in the freezer or just prepare some healthy snack options I am more liking to stick with healthy eating.
I hope you had a great week and have a wonderful Labor Day weekend!