Arms Day - yeah right!

Oh my what a work-out. I only had 4 hours sleep. I haven't been eating enough either, so my energy level is down, so working out this morning was a work-out as I was sluggish, but I did get through it and after I shower I will have a nap and then begin my day.

Warm up: 5 minutes on treadmill

Stretches x 4 minutes
Arms: Pushups x10, Pull-ups x10- repeat 3 times. After my 3rd set of pull-ups I did another set of pushups till failure and could only do 8 and then I collapsed. My arms were tired as was my core.

Tri-ceps: Dips x10, plank hold for 30 seconds, BiCep Curls (7,7,7) repeat 3 times

Shoulders: Shoulder raise x10, Shoulder Ups x10, Squat row x10, Chest Fly x10- repeat 3 times

Abs: V-sit on ball for 5 reps of 10 seconds, V-sit hold for 1 minute- repeat 3 times, crunches x50

Stretches x5 minutes include superman 10 on each side

I made Vegan Banana Muffins this morning and they turned out wonderful. They are small and just the perfect size for kids' lunches. I used 2 T. of vinegar instead of an egg. Worked out great!

Todays Goal: Drink more water- I am only drinking about 40 oz. a day.

Leg Day-

I am not very fond of leg days. They are my strongest muscles right now as I do lots of walking- but working them out more- ouch! Here are the exercises that I tortured my body with today. Well not tortured but strengthened my body with.

Legs:

Warm up- 5 minutes on treadmill
Stretches
Superset: Reverse Lunges x10, Hamstring pulls on ball x10 (Repeat 3 times)

Walked 2 mintes on Treadmill

Superset: Single leg squat x10, plank x30 -45 min (Repeat 3 times) On the single leg squat I could only do 5 on each leg on the last set- My thighs were burning and shaking.

Superset: Wall sit x1 min, Calf Raises x10 (Repeat 3 times)

Cool Down: Walked on treadmill for about 17 minutes at 3.7 speed, so ended up walking 1 mile.

Ball Exercise for Abs: Basically doing a V-sit - I did that for 5 reps, where you lean back and hold and then sit up and repeat-

Stretches x10 minutes.

Afterwards I came up and made a wonderful breakfast of oatmeal, blueberries, flaxseed, and whole wheat toast (homemade with freshly ground wheat- it makes wonderful toast). I do sweeten my oatmeal with maple syrup and used a bit of soy milk to make it creamy. It is delicious!

Need the Endurance

Good Morning and Welcome to a new week and a new month. It is very vital that if you are exercising that it is so important to fuel your body. I found out the hard way this morning when I was trying to strength train- I had no energy and felt very sluggish. Guess why? Not enough eating and not getting enough sleep.

A new week with new goals. Plan out my daily food journal of what I will be eating and what I actually did eat. I should be eating every 2-3 hours upon waking and my last snack should be 2 hours before bedtime.

I need to make sure I am taking my much needed supplements. I use ones from a company called http://www.quietminds.net/ - they are really the best of the best. I have tried ones from melaleuca which are good so if you want to give them a try at http://www.melaleuca.com/ I use alot of Melaleuca's household cleaning products and I love them.

Well I did my monthly measurements and here they are:
Body Composition:
Upper Arm: 11½
Chest: 37" (43" in Sept.)
Waist: 36" (37 1/4 in Sept)(34½ in Nov)
Hips: 40" (40 3/4 in Sept)
Thigh: 22 ½" (23½ in Sept)
Calf: 15½" (16 in Sept)

So as you can see I have lost some inches since September. I did gain a few inches since November on my waist- which isn't good. Time to re-focus and commit to doing better this month.

Weight: 176.4 (182.8 Sep.) (174.8 Nov.) as you can see I have gained almost two pounds since November, which isn't a good sign. Once again- time to re-commit and really watch the extra calories going in my body.

I am Vegan for the month of February, so it will be nice to see how I feel and look at the end of February. My goal weight for February 28 is 170.

Today's Workout: Arms Day
5 minute warmup- treadmill x5 minutes
Stretchesx 5 minutes
Arms: Pushups x10, Pullups x10 repeat 3 times
Cardio- 2 minutes
Tri-ceps: Dips, plank, Bi-cep Curls x10 repeat 3 times
Shoulders: Shoulder raise, Squat Row, Shoulder Ups, Chest Flyx10 repeat 3 times
Pushups till failure
Alphabet Abs
Stretches X 5 minutes.

Cardio Day- Get up and move that body

Here is another day to a new week. I love Sundays- as that is my body's day of rest from the previous week of workouts and muscle's being used to their maximum. Love and hate it!

This morning began with my usual 5 minute warm-up and then stretches to get me going. I then did 30 minutes of cardio on the treadmill. Today I walked at a 12 incline and switched to a 3 incline. I did that for the 30 minutes. I usually walked at the 3 incline for 1-2 minutes. I was really dripping with sweat towards the end. It felt wonderful! I then ended with 1 minute of v-sit crunches and then 50 bicycle crunches. My abs were burning at the end. I could hardly do a crunch. I then ended with the superman and stretches.

I feel great! I have decided to go vegetarian for a month. I found a book called "Food is a Wonder Medicine" The power to heal is on your plate. It is based on the New Four Food Groups which are: Grains, Vegetables, Fruits and Legumes. This is all the foods that I have in my food storage, so why not use them. I will have to buy fresh fruits and veggies, but I have all the grains and legumes. I will convert to soy milk and tofu instead of cheese, milk, butter and eggs. I am looking forward to this new change.

"Be all you can Be" and "Become what you used to Be"

Arms Day!

Good Morning,
Today was working out the arms day. Here is my routine. Enjoy!

Warmup- Run 3 minutes on treadmill
Stretches: Lower-back, seated hamstring stretch, straddle stretch(middle, left and right), Right and left hamstring stretch, gluteal stretch.

Arms: Push-ups x10(regular), pull-ups(wide grip)x10, push-ups (wide)x10, pull-ups(close grip)x10, push-up(close)x5, pull-ups(alternate grip)x10

Cardio: Run 3 minutes on treadmill

Triceps: Dips x10, bi-cep curls 7-7-7(blue bands), plank for 30 seconds. Repeat 3 times. The last plank I held for 1 minute.

Shoulders: Blue Bands (golds gym)
Lateral Raise x10, shoulder press x10, squat row x12, chest fly x12- repeat 3 times. Squat row and chest fly I use a black and pink band together.

Abs: V-sit with going side to side for one minute. Bicycle for 30 seconds.

Stretches: Superman x10 on each side, straddle stretches, right and left gluteal stretch, lower back stretch, left and right quad stretch.

Protein Shake: 3 T. protein powder, 1 cup water, 1/2 c. blueberries, 2 scoops fiberwise(melaleuca brand of a metamucil)

Cardio Day

Okay, it is a must for me to do some sort of cardio everyday- Today I chose to do treadmill cardio. Here is my routine:

Warm-up- 5 minutes
Stretches: lower-back stretch, seated hamstring stretch, straddle stretch, left and right straddle stretch, right and left hamstring stretch, gluteal stretch, lower-back stretch, right and left quad stretch, upper body stretch, arm circles, shrugs and neck turns

Cardio: walk/jog on treadmill for 25 minutes.

Cooldown: about 2-5 minutes it depended on how long I was jogging as to how long I need to get my breathing back to normal.

Crunches: 50

Superman: 20

Back to Boot Camp

Good Morning and what a great start to the week. This is the 4th week into the New Year and the future looks bright. I have been trying to stay on track with an exercise routine. Have had a few mishaps, but by the end of the month I should be back to a routine that will have me working out 6 days a week- cardio and strength training, so it should be fun. Here is my routine as of last week.

Monday*Wednesday*Friday

Warm-up- 10 minutes on Treadmill
Stretches: lower back stretch, seated hamstring stretch, straddle stretch, left straddle stretch, right straddle stretch, right hamstring stretch, left hamstring stretch, gluteal stretch.

Arms: Push-ups X10, stretch, Pull-ups X10, stretch, repeat 3 times. ON the last set of pushups I do till failure.

Cardio: 10 minutes on treadmill (running or incline of 12)

Tri-ceps: Dips X10, Plank X30 seconds, BiCep Curls X10, repeat each exercise 3 times. The last plank I hold as long as I can.

Shoulders: These are used with bands
Shoulder Raise X10, Squat Row X10, Shoulder Ups X10, Chest Fly X10- repeat 3 times

Abs: Crunches till failure or V sit till failure

Stretches: Superman, left straddle stretch, right straddle stretch, left gluteal stretch, right gluteal stretch, lower back stretch, left and right quad stretch.

It's over! Drink a protein shake, shower and begin your day! Remember to EAT CLEAN!!!!