Working Out Week 38 of 2014
September 20, 2014
It is September 20th already. I don’t know where the time goes but it seems to be flying by this month. My workouts this past week were:
- Monday – T-25 Total Body Circuit + 2 Ab Moves on Ball – 28 min.
- Tuesday – off/ Rode bike to store for groceries
- Wednesday – Cathe CrossFire dvd – fitness blast & firewalker premix + 2 Ab Moves – 29 min.
- Thursday – Shiva Rea Daily Energy – Solar Meditation & Chakra Namaskar sequence + 2 Ab Moves – 27 min.
- Friday – T-25 Ab Intervals + Yoga Breathe For Joy Sequence from Yoga Journal magazine + 2 Ab Moves – 45 min.
- Saturday – Shiva Rea Daily Energy – Heart-Air sequence + Core + 2 Ab Moves – 28 min.
For the next twelve weeks I will be taking Tuesday’s off or just doing a bike ride or light yoga in the evening that day. The reason being is that I am doing a group Bible Study at our church and it meets on Tuesday mornings – I don’t think I want to show up at that all sweaty and in workout clothes. I also don’t want to get up any earlier than I already do, 6:00 am, so I have decided that I am okay with taking that day off and just working out 5 days a week for the next few months.
Monday I did T-25 Total Body Circuit. I remember this one as being a tough workout and it still is for me. Lots of cardio and lots of planks and push ups in this workout. Tons of sweat at the end.
Look who was waiting to workout among the workout bands on Wednesday – my faithful workout friend. He sat there on and off during the workout.
The above photos are part of the Cathe CrossFire workout. I was able to catch some of the jump turn squat sequence in my photos. This is where you start out facing forward and then have to jump and turn 180 degrees to face the back into a squat and then repeat – many times. I really like the CrossFire workout. It is a total body workout. On this particular day I got up about 10 minutes later than normal so I only did one of the premixes that is about 27 minutes long instead of the whole entire workout that I think is over 50 minutes long. That is one thing I love about her dvd’s – lots of premixes so you don’t feel like you have to do a whole hour long if you don’t have the time.
The yoga dvd I used this week on Thursday and Saturday was the same one – Daily Energy from Shiva Rea. This dvd is set up with many different 20 minute yoga sequences that you can pick to do and also some core work, forward bend and some meditation segments to add on to one of the 20 minute ones. I really like this dvd and I love yoga days!
I am trying to continue with my weekly two ab moves after each of my daily workouts. This week I decided to use my exercise ball and do the two exercises with that – the cat approved.
I also watched this documentary dvd that I checked out from the library. I had seen the guy, Joe Cross, who made the movie on Dr. Oz a while back and I also had heard of the dvd. It was a really good and interesting documentary on his journey with following a strict juice cleanse to help himself lose weight and to get his health back as he had a debilitating condition that was causing him to have to be on quite a few medications. After watching this dvd I learned the following day that a sequel to this one was just released this week so there is now a Fat, Sick and Nearly Dead part 2.
The documentary really impressed me as to how juicing can really help you become and be a lot healthier. I had been thinking of getting a juicer a while back but decided not to since I had my Ninja blender. Well, after learning more about the benefits of juicing I decided to buy a juicer. I got a Breville one like the one in the dvd, I think. I had a 20% off coupon from Bed, Bath and Beyond so I used it to buy one. I am impressed with how well it juices fruits and vegetables and how easy it is to clean. There are kind of a lot of pieces but they clean up pretty fast.
So far I have made three different kinds of juices since Friday evening. I am amazed already at how I am feeling and how the juices seem to really fill you up, give you energy and make you less hungry. I was not having any hunger or snack attacks at the normal times I usually do – like around 4 pm. I am not sure I will do a full Juice only cleanse like many people do for a certain amount of time but I am considering doing a partial diet of juices for a few days – like for breakfast, snacks and lunch and then eat a sensible dinner with my family.
Weekly Fitness Tip: Don’t compare yourself to others
– Focus on your goals and realistic exercise programs and time frames not on what others are doing
– Fitness is a journey, not a race. It is okay to start out or go slowly, just do something and don’t give up
I hope everyone had a great week and you are getting a chance to workout and cook some healthy meals.
Working Out Week 37 of 2014
September 13, 2014
The 37th week of 2014 is just about over and we are about halfway through the month of September already! One year ago today I was attending the all day ShaunTervention conference here in Dallas, TX. What a great event that was and I am so glad I made the decision to go – even though it was kind of outside my comfort zone. I typically do not do workouts in public or in any type of group settings – I have always been a workout at home person. I also met some really nice people at that event along with Shaun T and the people in his vidoes, like T-25.
The workouts I did this week were:
- Monday – T-25 Alpha Cardio + 2 Abdominal Moves – 28 min
- Tuesday – Shiva Rea Creative Core Abs + 2 Ab Moves – 37 min
- Wednesday – T-25 Core Speed + 2 Ab Moves – 28 min
- Thursday – Shiva Rea Creative Core Lower Body + 2 Ab Moves – 25 min
- Friday – T-25 Speed 1.0 + Yoga practice from Yoga Journal Magazine – 48 min
- Saturday – Yoga – Shine On practice from Yoga Journal Magazine – 20 min
The above two photos are of the two abdominal moves I chose to do this week. They are yoga based moves that you hold for a count of 5 to 8 breaths versus doing lots of reps. I did pretty well getting them done every day except for Friday and Saturday, I forgot to add them in those two days. As you can see my friendly workout partner, the cat, approves of the moves.
I continued to do my T 25 workout dvd’s this week but varied the workouts I used. This week on Monday I did Alpha Cardio, again, then on Wednesday I did Core Speed. This is one of my favorites. It is really fast paced and there are some tough moves but I love it. You sweat a ton and feel like you have gotten an awesome workout when the 25 minutes are over. Photo above is of the one handed burpees that you do multiple times.
Speed 1.0 was another T 25 workout that I did on Friday. This one is cardio with each cardio move followed by a welcomed stretch. I had forgotten how I like this workout. It is another great sweat session with lots of stretching in between.
I also stayed with the schedule of doing my Shiva Rea yoga dvd’s on the non cardio days. The Creative Core Abs is great for your whole core.
The other Shiva workout I did was the Creative Core for the Lower Body. The cat of course joined me for part of this workout.
I made some homemade cashew butter this past week. After seeing how simple it is to make almond butter I decided that cashew couldn’t be that different or hard to make. For this I just heated about 1 1/2 cups of cashews in the microwave for 2 minutes. I then put them in the food processor and processed them for about 2 minutes – stopped the processing and then added 2 Tbls coconut oil and 1/2 tsp cinnamon and processed for about 2 or 3 more minutes. This stuff is really good – not quite as creamy as the Jif kind I have bought in the past but I really like it and the flavor it has.
Fit Tip of the Week: Simple daily exercise results in overall better health.
-Discipline yourself to get at least 20 minutes or more of some type of physical exercise every day
-People who stick with a daily exercise regime are more healthy and positive
-Daily exercise may not always be exciting or fun but the simple task of sticking with a routine is worth the positive results
Next week I will be continuing to do some T 25 and yoga- I may also throw in a Cathe video in the middle of the week. I hope everyone is planning to do some type of physical exercise in the week ahead.
Have a great weekend!
Working Out Week 34 of 2014
August 23, 2014
This week I had a really great workout schedule with doing weights again and riding my bike and jumping rope on the non weight days. I also tried out some new recipes for dinner that were good and made my own almond butter. It was a very busy week with fitness, cooking, errands, knitting, sewing, daily house upkeep and laundry, and getting my kids things together for back to school this coming Monday.
My workouts this week were:
- Monday – Jari Love Extremely Ripped Body Rock, Weights & Abs – 35 min.
- Tuesday – Ride Bike + Jump Rope + Yoga – 35 min.
- Wednesday – Body Bar + Exercise Ball books + ride my bike to the dentist – 38 min.
- Thursday – Ride Bike + Jump Rope + Yoga – 33 min.
- Friday – Jari Love Extremely Ripped 1000 Weights only – 40 min.
- Saturday – Ride Bike + Jump Rope + Stretch – 30 min
My Monday workout was a good mix of heavy, high rep weights and some ab work. This particular dvd is not one of my favorite ones from Jari Love but I decided to use it as I hadn’t done it in quite a while. Overall it is a good weight workout.
The middle of the week I did my own mix of the Body Bar and Exercise Ball book workouts and also used my slide discs with some of the bar moves – creating my own exercises with the two together. I also had a dental appointment that morning and rode my bike the 1 mile my dental office.
The Friday workout was back to weights with Jari Love Extremely Ripped 1000. I really like this workout and how all of the moves are compound moves meaning you work your arms as well as your legs at the same time. This is a very effective workout. She also reminds you during the workout how doing compound moves really increases your metabolism and makes your body burn fat even while at rest.
I have continued to ride my bike every other day and do my jumping rope after the bike ride. I do notice I am able to jump rope a little longer this week than last week – building up my stamina, I guess. Except for on Thursday – I could only do a couple of minutes of jumping rope as I woke up with a mild sinus headache and let me tell you that you do not want to be jumping rope with a sinus, or any kind, of headache. It seemed to make it worse!
As I rode my bike this morning I realized that Monday the kids start school. I knew this of course but it was hitting me at that moment as I rode that I may not be able to keep up with as many bike rides when school starts. The main factor being that I need to be at home to make sure everyone has gotten up and gets some breakfast, as well as making lunches for the 3 boys. Also, the biking route I like to take is right near the elementary school in our neighborhood and traffic will be heavy there with carpool drop off. I might try and ride one day during the week and then just on Saturday’s and see how it goes.
A week or two ago I checked out a couple of good cookbooks from the library. I used them in the past week to try out some new recipes and was pleased with the results. The one above on the left is various different baking mixes, sauce mixes, rice and pasta mixes and other things as well. The other book on the right is a really nice cookbook with lots of recipes for using fresh ingredients and cooking in minimal time – good for those who are busy or work a long day or just when it is hot out and you don’t want to slave in the kitchen for an hour or two.
I made up several mixes from the baking mix section of the Healthy Mix book. I had good results with some and just okay with others. The ones that were okay I had to tweak some to make them better. Like the brownie mix said to make them with milk – well I have never heard of doing this but tried it anyhow and they were kind of different. Not terrible but just not like real brownies, either. I tried it again with oil and a little water like you would normally do and they were much better – the kids loved them and ate them up very fast – I did get to enjoy one which is all I needed anyhow. Also, the quick bread mix in this book was a little odd as the mix seemed very dry when I blended it. It only called for an egg or two and no milk or anything to moisten the ingredients. I took it upon myself to add some milk and it turned out much better and looked like a quick bread mix should look. My oldest son said maybe the book just assumed you knew to add the milk – I don’t know about that but in my opinion it is missing something. I tried another mix in there though and that one is fine. It is hit or miss with this one. I guess you need to have some cooking experience to figure it out.
The Cooking Light Fresh Food Superfast is a great book. The book has lots of color photos of many of the recipes and everything is pretty quick and easy to make, too. Just as it implies. I like the fact that it uses fresh ingredients too and not anything canned or boxed in the recipes, for the most part. I tried this salmon one night – photo above – it was pan seared with a small amount of olive oil with fresh sliced garlic and fresh rosemary from my garden. My kids really like this recipe – that is always a plus. Another one I tried from the book was the italian sausage calzones. Those were a hit with the family, too. I was even able to make my own crust for the calzones using the Healthy Mix book and the healthy baking mix in there. That made it take a little extra time instead of using a premade pizza dough but it was worth it.
Another thing I made this week was something I have wanted to try for a while – my own almond butter. I saw a recipe last week on pinterest and decided to try it out. I followed some of it but had to tweak this one as well to get it how I liked it, or thought it should be. Of course I did this on a whim with not a ton of time so I improvised and heated the almonds in the microwave for about 2 minutes instead of 15 minutes in the oven and then I processed them for about 2 minutes, scraped the sides down, processed them for about 2 more minutes, decided it looked like almond meal so I added about 1 tsp. of coconut oil and processed again for 1 to 2 minutes. This was the best almond butter I ever had – really. I will never be buying it again. I made this in about 10 minutes or less. It stores nicely in the refrigerator, too. If you want the original recipe click on the highlighted link to take you to the blog with the recipe – Flour On My Face.
Weekly Fitness Tip – Variety
– Try different workouts to avoid boredom. Doing the same activity (like walking or running) can get boring and stale. Alternate your activity with some other types of workouts like weights or yoga – this also keeps you interested in continuing to workout, in my opinion, and the change does your body good.
– Give new exercises or workouts a chance, don’t try something once and decide it is too hard and you just can’t do it. Sometimes you have to do things a few times to get a feel for them. Example: Five or six years ago I started doing some step aerobic workout dvd’s. I was terrible with them at first and thought I would never be able to keep up with the people on the dvd. After watching it a time or two and then trying it slowly I got the hang of it – I also tripped or fell off the step a few times but I was determined to keep on – it got easier each time. I still occasionally step wrong and stumble but not like the early days. This makes you feel a sense of accomplishment.
I hope everyone had a great week and you are getting in some exercise.
Working Out Week 33 of 2014
August 16, 2014
The weeks are flying by lately. I feel like this one went super fast! It seems like the first part of our summer was kind of slow and the second half is gone in the blink of an eye! Does anyone else feel that way?
This week I was busy with getting my kids back to school supplies together, the dreaded shopping for those – although this year it is not so bad. The older they get the less they seem to need.
Also, band continues for my high school age son. A pretty rigorous schedule this week with long days and some nights. This morning we had to be up by 5:15 am as he had to be there for group photos at 6 am. So, I was up extra early today – before it was even light out. I did my routine a little different today. Since I couldn’t see to go out and ride my bike that early I did my morning devotional reading first and had a cup of coffee – then by 6:45am I was out for my Saturday morning bike ride. Not too many people out that early on a Saturday morning. It was nice to see the sun coming up and breathe in the fresh morning air.
Workout Schedule for week 33 of 2014:
- Monday – 101 Ways to Workout on the Ball book – 30 min.
- Tuesday – Ride Bike + Yoga – 35 min.
- Wednesday – 101 Ways to Workout on the Ball book + Body Bar Book – 35 min.
- Thursday – Ride Bike + Body Bar book & foam roller stretches – 42 min.
- Friday – 101 Ways to Workout on the Ball book + Body Bar Book + jump rope – 38 min.
- Saturday – Ride Bike + Jump Rope + Yoga – 34 min.
The above book is the book I used several times this past week. It is an older book published back in 2004, ten years ago, that I got on sale in 2006 or 2007. It is still a really great book though and has lots of great ball exercises, some with weights and some without. The book is all color photos and has step by step photos of the moves which I like. Also, the back of the book has various routines for arms, abs, core, legs, total body, etc that you can do.
The above is a sample of what the routines in the back of the book look like. It refers you to the page number where the exercises are so you can get the full explanation on how to do them. I like books that are set up this way.
The above photos are from my Monday session using the ball book which were the 15 minute Morning Wake Up and the 15 minute Arm Toner routines.
On Tuesday I went to the library – a place I visit often and always find new books to read or listen to on audio. I have an ereader, a nook, but haven’t used it in over six months. I am a “book” person and I enjoy going to the library. I was checking out the fitness books and found an interesting Body Bar workout book. The book again is an older book, published in 2006, but it has some good workouts in it.
I have this body bar from some Firm workouts I used to own many years ago. I do not have the dvd’s anymore but kept the bar. I think it is an 8 or 10 pound bar, I can’t remember. Anyhow – I used the Bar book along with the Ball book on Wednesday. The above bar move is called the kayak and you can feel it in your core for sure.
On Friday I used the Ball and Bar books again and I also decided to combine some of the moves using both together – having some creative fun with my workout this day.
The above is a photo of my new 6 pound dumbbells that I found at Academy the other day when shopping for new backpacks and lunch boxes for the kids. They had some odd increments of dumbbells in this brand that you don’t normally see – like 4, 6 and 7 pounds. I thought the 6 would be nice for when 5 is too easy and my 8 is too hard. I used them some for the tricep work in my workout on Friday.
Also, in the above photo is my new jump rope. I had one but had not used it in a while and when I went to go look for it I couldn’t find it. I think the kids used it for something and forgot to hang it back up in the garage, but no one admits to that. I read this article in our newspaper about a month ago about this guy in Dallas who jumps rope about five times a week as his form of staying in shape – I think he is like in his 50’s (I don’t remember his exact age). I decided I am going to try and jump rope for a few minutes when I get home from my biking. Let me tell you I thought I could do 10 minutes but I am lucky to get in 5 minutes. Jumping rope is a real intense workout! You will sweat and get your heart rate up in a very short amount of time.
I discovered this new way to lace my shoes last Sunday on pinterest. The info said it was from a podiatrist. This is the way to lace your shoes if the ball of your foot is wider than your heel – as mine is. It really helps give your toes room to spread. I have now re-laced all of my fitness shoes this way.
Weekly Fitness Tip: Be Patient – Change Takes Time
-Working out for just a week or two is not going to get you dramatic results – as the saying goes “Slow and Steady Wins the Race”
–Stick with a schedule – realize that doing even just 15 minutes a day of exercise 5 days per week is better than none at all. Not everyone is able to workout for 30 to 60 minutes per day. Do what works for your schedule and don’t compare it to others.
–Fitness is about a way of life, a lifestyle change, not a quick fix so you can reach a goal and go back to old habits that are not healthy.
-Not everyone is ready for extreme hard core workouts at the beginning. Start off with something simple like walking or running or jumping rope (which is an excellent workout I am finding, in a short amount of time). You can then alternate that with lifting light weights or some yoga or stretching. If you start something that is too hard it will just frustrate you and you are more likely to give up.
-Make sure you schedule in “rest” days each week so you don’t burn out. I usually only schedule a rest day for Sunday but I like to workout 6 days per week. Maybe you only want to do a 4 or 5 day a week workout routine to begin and then add more days later on.
I hope everyone had a great week. See you next week!
Working Out Week 32 of 2014
August 10, 2014
This past week just flew by. I am a day late in getting this post in because of my dining room painting project that I worked on yesterday for about 7 hours. I painted the lower half of the room, from chair rail down to the floor, with two coats of paint. It took a while and I did have to do some laundry and eat lunch in between the two coats I applied. I had intended to do my workout post last night but I was too tired. After cleaning up I did some knitting while watching an hour or two of television with my husband. I just needed to relax and not worry about anything else the rest of the evening.
The past week I decided to concentrate on using weights and doing high reps and then alternating with my bike riding and yoga workouts. What a noticeable difference -doing three days of weight training- in muscle definition! My workouts this week were:
- Monday – Jari Love Ripped 1000 Weights only workout – 40 min
- Tuesday – Ride Bike + Yoga – 33 min
- Wednesday – Amy Bento Slo Mo Strength NRG mix 1 Total Body Challenge – 47 min
- Thursday – Ride Bike + Yoga – 40 min
- Friday – Jari Love Ripped to the Core – 40 min
- Saturday – Ride Bike + Yoga – 30 min
The Jari Love workouts I have had for many years. I like the results I see from using them. They are very high reps but she does vary the counts and some of the moves so you don’t get too bored. These workouts will definitely define your muscles in a short amount of time. Also, muscle burns fat and increases your metabolism while at rest. Another good reason to do some weight training.
The Jari Love Ripped to the Core workout is a lot of compound exercises – meaning you work the legs and the upper body at the same time. The cat seems to like to be around for most of this workout. I have certain equipment he loves like the long step and he will sit by my dumbbells that are not being used.
The weight workout I did in the middle of the week was Amy Bento Slo Mo Strength dvd. This is also an older dvd that I have had for quite a few years. This workout is pretty long and I chose to do one of the premixes that are a little shorter. The moves are all done with a pretty slow count and with heavier weights. The hammy rocker move in the photo above is a real leg burner. It is sort of a three part move and two of the three parts are shown in my photos.
Another move in the Slo Mo Strength dvd was for the arms called Bicep Bonfire. Your biceps are literally hot to the touch when you get done with 3 rounds of this move. It is also a kind of three part move – it is done with 8 pound dumbbells on the video but I had to go down to 5. It is really an arm burner.
Biking in the early mornings is still on my weekly rotation every other day. It is getting hotter each week though in the mornings. I like to come home and do my yoga outside but it is too hot to do that lately – especially on some of these humid days. I have had to start doing my yoga inside lately. I did manage a few minutes outside yesterday morning, though.
Last Sunday after church I went to Barnes and Noble because I had a coupon to use. I found this book on the clearance section about smoothies to boost your immune system and it looked interesting so I bought it. I have tried a couple of the recipes (with some little adjustments of my own) in the book and they are good. The one I tried is made with blueberries and grapefruit and the other was with blueberries and mango. A lot of the recipes use bee pollen in the smoothies but I didn’t have any so I left that out. I was going to get some but forgot when I went to my local health food and vitamin store the other day. I will have to add that to my list for the next time I go there.
Below is my weekly fitness tip. These tips are just some things I feel are helpful to ensure your success with working out and becoming a more healthy person.
Weekly Fitness Tip: Find a family member or friend to workout with you
-Having someone to workout with keeps you accountable and motivates you to stick with a schedule
-If you don’t have a family member or friend then find an online fitness group on facebook or even a motivating blog or fitness website with helpful advice to keep you focused. I have belonged to a small fitness group on facebook that is a “closed” group, (meaning anything you post is just in that group and not all over facebook for all your friends to see) for a little over a year and I love that group. It is only about 150 people and I think only about 25 of us are regularly on there and posting but I feel I have a lot in common with the others on there and we are all positive and motivating for each other even when one of us falls off the workout wagon or off their clean eating. I also found out that one of the members lives in a city right next to me – others are from all over the US and even Canada.
I hope everyone is having a great weekend – what is left of it. School starts here in a couple of weeks but I feel like we have already started since my oldest son is in the marching band and they have already been back at it for a week – all day long – and I have been to a band meeting one night and volunteered for the uniform fittings one day last week.
Take care and keep working out!
Working Out Week 31 of 2014
August 2, 2014
This week was a shorter workout week for me. We went on a three day trip down to San Antonio, Texas to see the Alamo and stay in the Riverwalk area and do a few things with the kids before school starts back. It was a nice trip and a beautiful area but I am also thankful and glad to be back and home and in a routine.
My workouts this week were:
- Monday – Ride Bike + Yoga – 38 min.
- Tuesday – off – driving to San Antonio – walking once got there to Alamo and 1 mile to eat dinner
- Wednesday – a lot of walking around San Antonio
- Thursday – off – driving back from trip
- Friday – Jari Love – Ripped and Chiseled workout – 40 min
- Saturday – Ride Bike + Yoga – 33 min.
The middle of the week I didn’t do any set or scheduled workouts but I did a lot of walking on Tuesday and Wednesday around the Riverwalk in San Antonio. We stayed right down on the Riverwalk so everything was close by and in walking distance. The first day there we walked down to The Alamo which was about two or three blocks away and I think we had to walk almost a mile one way to eat dinner that night. Lots of complaints from the kids on that one but I told them this way we could walk off our dinner on the way back to the hotel.
The photo above is of the mug I got from the Alamo gift shop and the beads I got in the clearance bin for $2.00 a strand at a little shop in the other direction from our hotel. The shops were called the Shops of LaVillita and they were these cute small little boutiques and art galleries that you don’t see in the mall or just on any street corner. I thought I would make some knitting stitch markers with the beads or maybe a bracelet. I really like the mug as it is a nice shape and I like the art work and wording on it – it says Remember the Alamo on the bottom and the year 1836 on the mug and the handle.
The two photos above are of me and my oldest son – this was our little shopping trip to the Shops at LaVillita on Wednesday. He found this hat in one of the shops and wanted it. I told him he could get it if he intended to wear it more than twice. He says he will. He is driving now so I told him it could be his driving hat. The other photo is of me in front of this pretty little fountain in front of a quaint cafe. I wanted to take my sons photo in front of the fountain but getting him to have his picture taken is difficult. I barely got the one in the hat. He will probably be mortified when I tell him I put it on my blog…
The above photos are of the Riverwalk area. It is really neat how all of these hotels, restaurants and shops are on either side of the river. You can take a river boat tour which takes you on a 30 or 40 minute ride with a guide but we didn’t end up going on that. My one son observed that it might be costly for the five of us and also the boats don’t go very fast and you could probably walk along side one and hear what the guide says, is what one of my 13 year old son’s told me. He is kind of right. I really enjoyed just walking the area and seeing the ducks and other birds and all of the green foliage that borders the sides of the river. It is pretty open and easy to get around during the day but it gets pretty crowded in the evening with everyone going to eat at the restaurants.
So back to the regular routine of workouts on Friday. I decided to do an older Jari Love workout that is called Ripped and Chiseled. It is a weight training workout and it is very high reps. I had forgotten how hard this one is and the results you feel later on in the day and the next day, too. The whole dvd is about 60 minutes and I choose to do about 40 minutes of it. The reps are high but you don’t get too bored with the exercises because she varies the count and does single, 2 -2 count, 3 and 1 count and 4 and 1 count. My legs, arms and upper back are feeling this today.
I have decided that with my weekly workout post I am going to start including some tips for success in working out on your own, or anywhere really. These are tips from me, a real person and mother of three sons – I am not nor have I ever been a professional fitness trainer or belonged to a gym. I just choose to be healthy and workout and do my workouts at home – on my own – making my own schedule.
Fitness Tip for the Week – Commit to exercising starting now!
-Schedule you workouts for at least 4 days per week for 30 minutes or more per day and you will see results – maybe not overnight but within 3 to 4 weeks.
-Start out small in the beginning – just go out for a walk or ride your bike or do some stretches or yoga. There are lots of free videos on You Tube or you can go to your local library and check out dvd’s or books on working out – that is how I started out years ago – by utilizing what my library had to offer. There are also lots of great routines and information on workouts on pinterest.
Well, I hope everyone is having a good weekend. It looks like it is going to be a pretty nice day here today so I may be doing some swimming this afternoon for a little extra workout.
Have a great weekend!
Working Out Week 29 of 2014
July 19, 2014
This past week seemed to go by so fast! I can not believe we are more than halfway through the month of July! It has also cooled down here in Texas quite a bit the last couple of days and we got some much needed rain all day on Thursday. July is normally really hot so it is strange to be in the low 80’s for the high temperature of the day.
This week my workouts were as follows:
- Sunday – Walk + Swimming – 45 minutes
- Monday – Cathe Xtrain; All Out Low Impact Hiit, Step & Disc Cardio – 25 minutes
- Tuesday – Ride Bike + Yoga outdoors on patio – 32 minutes
- Wednesday – Cathe LIS; Turbo Barre, Upper-Lower Muscle Endurance, Legs with Band, Planks & Abs segments – 50 minutes
- Thursday –
Walking+ Yoga – 20 minutes
- Friday – Cathe Xtrain; Supercuts – 46 minutes
- Saturday – Ride Bike + Yoga outdoors on patio – 32 minutes
Normally I take Sunday’s off but this past Sunday I decided to go for a late morning walk and in the afternoon I swam some laps in our pool. It was really hot that day and a great day to go swimming.
I decided to do some Cathe Friedrich Xtrain dvd’s this week. This dvd series is a couple of years old. There are some great cardio and weight routines in this series.
Monday I did All Out Low Impact Hiit. I only did a 25 minute premix of the step and disc cardio that day as I was having some issues with a pesky sinus headache that came on Sunday evening and carried over into Monday. I was determined not to let it interfere with my workout schedule though. My cat showed up at the end for the stretch – apparently he wasn’t into working out that day either.
Wednesday I did the Low Impact Series from Cathe Friedrich – the Turbo Barre workout again. I am going to try and keep including this in my schedule once a week as I really like this workout even though its kind of long. It really seems to lengthen your whole body and strengthen and tone everything. This week I did a couple of the segments of the workout that I didn’t do last week. As you see the cat really likes this workout – he began it by standing on the floor behind the chair and jumping up over the back to get to the seat. Then he continued to jump around and chase his tail for a while. I guess that was his workout for the day.
I am also continuing to enjoy the warmer weather and ride my bike or walk in the mornings. This past week on Thursday I was going to walk again but it rained – thankfully as we really needed it. So, I decided to get out an old workout that I bought years ago. It is the Caribbean Workout Yoga For the Core. The show used to be on Fit TV and they also put out dvd’s. I think I got this on sale at Walmart. The dvd has three 20 minute segments on it. Both of my cats joined me that day for some yoga.
The other Xtrain workout I did was called Supercuts. I did the entire dvd which is 46 minutes long. It is a fun, fast paced and challenging workout that has cardio, weights and lots of core exercises. There are also several exercise that use the band with handles that are really great for the upper body and the core.
I made more granola this week since my one son ate most of the first batch I made last week. You can look at my workout post from week 28 to get the link to the granola recipe.
I also read a post last week on another blog I follow called the 100lb Countdown. The post was on smoothies and it gave me an idea to create this smoothie with carrots, orange juice and a nectarine.
I guess this smoothie came out more like a drink but I thought it had an interesting and pleasant taste. To make this you will need the following ingredients:
- handful baby carrots
- 1 nectarine, cut up, pit removed, skin left on
- 2 spoonfuls plain greek yogurt
- 1/2 cup orange juice
- 1/2 cup water – more if needed
- 1/2 cup crushed ice
Place all of the above ingredients in a high powered blender like a ninja blender and pulse a few times then blend for about 1 to 2 min. on speed 8. You could also add a little honey if you wanted it a bit sweeter.
I have found that I like nectarines in my smoothies and have used them in a couple of my green smoothies as well. I recently read in a book I got from the library called The Juicing Diet that nectarines are good for detoxing, heart and bone health and for your skin.
I hope everyone is having a good weekend!
Working Out Week 27 of 2014
July 5, 2014
Well, this past week I got in a minimal amount of workouts compared to my normal schedule. The reason being one; ceilings still being redone the beginning of the week, and two; I came down with some type of respiratory virus as of last Sunday and was not feeling too great.
The workouts I managed to get in were:
- Monday – Ride Bike 2 miles to store and yoga in the evening – 30 minutes
- Tuesday – no workout
- Wednesday – Ride Bike + yoga-stretching – 30 minutes
- Thursday – Yoga – 15 minutes
- Friday –
Ride Bikecouldn’t ride bike as planned – felt terrible!
- Saturday – Yoga – 20 minutes
Monday and Tuesday they were still working on our ceilings but I did feel okay enough on Monday to ride my bike to the store and do a little yoga in the evening in our bedroom (living room was still a mess with plastic).
Wednesday I actually thought I was feeling better – rode my bike in the early morning and did a little yoga-stretch when I got back from that. Then, I got busy with the task of getting my house back together since they were done with the ceilings. I washed walls, counters and baseboards of dust. I then got out the carpet cleaner and cleaned the dining room and living room carpets. They had covered them but I just wanted everything really clean after all the work they did. The ceilings look so much better and nice and clean – see photo of before and after below.
I also had laundry to catch up on since they worked in the laundry room, and I couldn’t do laundry while they were working, so I did about four loads on Wednesday. Well, I guess I over did it Wednesday and relapsed into this virus – or it just hadn’t shown it’s full ugly self yet. I did not feel very good Thursday and even worse on Friday, the 4th of July. I rested a lot on Friday and feel somewhat better today. I managed to wake up and felt like doing a little yoga. Between the house being under construction of sorts and my virus I feel like I have lost a week of time. Even my husband commented on how disruptive the ceiling remodel had been. We would like to do the upper level of our house – our bedrooms – but I don’t know if I can go through another week of displacement and mess again.
I will say again though how much better our ceilings look and even my kids commented on how it seems like the ceilings look higher with that popcorn texture gone. I am enjoying looking up in my living room when I am on the floor working out and seeing the popcorn removed and the brighter, freshly painted ceiling. Below is the photo of my living room ceiling aka my workout room in the mornings.
I am hoping to start my week off next week with a workout schedule of alternating cardio one day and yoga the next. I think if I take it easy today and tomorrow I will feel like myself again and hopefully be over this virus. So far no one else in my family has gotten it and I hope it stays that way.
I hope everyone is having a great 4th of July weekend!
Working Out Week 26 of 2014
June 28, 2014
This week marks that we are halfway through the year – can you believe it? I was able to workout for a few days this week but not the entire week like usual due to our ceilings being redone. Our house was built in the early 1980’s and we have those horrid popcorn ceilings in most of the house. We decided to hire a company to remove them from the lower level and that meant my workout room, also our living room, would not be able to be used for several days – which looks like now it will be five or six days.
The photo above is what my workout room aka living room looks like the past few days – the objects in the middle are our furniture covered in two layers of plastic. This is a really messy process and I will be glad when it is all done.
The photo above here shows the ceilings scraped of the popcorn – its hard to get a good photo as the windows are covered in plastic and they have removed all the light bulbs.
I was able to workout the beginning of this week since they started working on Thursday morning. I did a couple of my Cathe Friedrich dvd’s and rode my bike one day.
- Monday – Cathe X10 premix X41 – 41 minutes
- Tuesday – Ride Bike + exercise ball routine for abs – 33 minutes
- Wednesday – Cathe Lean Legs and Abs premix compound legs+bonus barre+core – 50 minutes
I love the Cathe X10 workout – tons of variety and lots of sweat with this dvd. It is a combination of cardio and weights and lots of creative and fun moves. The cat is supervising my moves, as usual.
Today, Saturday, I am hoping to ride my bike this afternoon or evening if it doesn’t rain. The ceiling workers were here until about 1pm – they get here early like at 8:30am so I am not able to get up and get in a workout before they come unless I want to get up before 6 and I don’t. I like to at least have a cup of coffee and breakfast and do my daily scripture reading before the workers get here. They are also working in our kitchen so I have to be out of there by the time they show up.
It looks like the ceilings will not be finished until Tuesday of next week so I will only be working out half of next week as well, unless I can do some outdoor activity in the evening. I will be really glad when we get this project finished and our house back together.
I hope you had a great week and got in some exercise. Have a good weekend!
Working Out Week 25 of 2014
June 21, 2014
This past week my workouts were a mixture of biking, cardio and yoga. It seems like every summer I tend to do more outdoor activities like biking and swimming as it gets warmer and I also like to alternate with some yoga.
Schedule this past week:
- Monday – Ride Bike + exercise ball routine – 33 minutes
- Tuesday – Yoga – Yoga Life Magazine Core Curriculum routine – 20 minutes
- Wednesday – Cathe To The Max dvd, Less Impact Premix – 39 minutes
- Thursday – P90X3 – Isometrix – 30 minutes
- Friday – Ride Bike + exercise ball routine – 33 minutes
- Saturday – Yoga Life + Yoga Journal Magazine routines – 25 minutes
Every other day was yoga this past week. The yoga routines were a mixture of magazine routines and my P90X3 Isometrix dvd, which is one of my favorite dvd’s in the X3 series. I had not used this dvd in about three months and forgot how challenging it is – you hold each pose for 45 seconds.
The other yoga routines I did were from a Prevention magazine called Yoga Life that I bought back in 2010 from Sams, I believe. There are some really good yoga routines in this magazine so I have kept it and pull it out from time to time to use it. I also used a Yoga Journal magazine this past week that I checked out from the library. I took my kids there earlier in the week to check out books for their summer reading and I also checked out a couple of Yoga Journal magazines.
My cardio dvd this week was Cathe Friedrich’s To The Max. I did a 39 minute premix that was a little less impact but still very challenging and gave me a great workout. This workout uses the step for parts of the workout and it seems my cat loves to hang out on the step when I am not using it as seen in the photo below. The core with upper body weights session of this workout is tough and one of my favorite parts of this dvd.
I also rode my bike again a couple of mornings this past week on my neighborhood route. I really like being out early and riding in the fresh morning air. After my riding I usually come in and do some light stretching and some core work with my stability ball.
This coming week I will only be working out for a few days of the week and not my usual six days. We are having some work done to our house and will have people here working for a few days. There is also a possibility that I will not be able to do my post next week if they are still here finishing the work on Saturday – we’ll see.
I hope everyone had a great week and you are enjoying warmer weather and some outdoor activities and workouts.
Have a great weekend!