More Rotation Ideas

From the Video Fitness site ~

30 Day Rotation
1-hour AWT(aerobic weight training) OR 30 minsculpting(or 40 minute sculpt if you don't have 30minute sculpt tapes)/ 30min. cardio
2-45 minute cardio/30 min ab workout(can be one DVD ortwo segments combined)
3-hour AWT OR 30min. sculpt tape & 30 min cardio(forexample plug in Get Ripped by Jari love for sculpt andplug in a Leslie cardio workout)
4-REST OR light stretching such as your candle lightyoga
5-60 min hour sculpting workout or more(Just reallyfocus on hitting the weights today)
6-60 min cardio workout(you could do one toughie ortwo 1/2 cardios back to back!)
7-REST OR yoga
8-40 min sculpting+ 1/2 hr. cardio
9-45 min cardio + 1/2 hr. of ab work(I find it easierto do abs before cardio cause I can really focus onform)
10-Hour AWT(like Burn it up) OR 1/2 hour sculpting +1/2 hour cardio
11-REST
12-Short sculpt 30-40 minutes & 1/2 hour abworkout(focus on hitting those weights)
13-60 min. of cardio
14-REST15-40 min of sculpt & 1/2 hour of cardio16-hour of cardio
17-1 hour AWT or 1/2 hour sculpt & 1/2 hour cardio
18-REST
19-40 min sculpt & 1/2 hour ab/core workout(reallyfocus on strength)
20-45 min. cardio
21-REST
22-60 min. AWT OR 30 min sculpt +30 min cardio
23-hour of cardio
24- 45 min AWT or 1/2 hour sculpting and 1/2 hourcardio
25-hour of strength training or 2 shorter strengthworkouts back to back
26-hour of Cardio
27-REST
28- hour of AWT or 1/2 hour cardio+ 1/2 hour strength
29-45 min cardio + 1/2 hour of abs and core
30-40 min strength + 1/2 hour cardio

And another:F
or example, assume that building strength is your
goal and you want to exercise six days a week. Youmight come up with something like this:
M - Full-body strength
T - Cardio
W - Upper body strength
Th - Lower body strength
F - Cardio
S - Circuit or full-body strength

Or, let's say you just want to stress cardio because it helps you lose weight:
M - Long cardio
T - Weighted strength
W - Cardio and Bar Method
Th - Upper body strength
F - Long cardio
S - Lower body strength and yoga

Rotations

I put a rotations link in the comments for Cindy ~ but it wasn't very clear. Here it is again.

How To Plan A Workout Rotation

OK. now I need a new goal...

I finished my Tour De France. :)
here

Now i need a new mission in life.. lol

Any ideas?

This Sounds Like My Diet..

Stress Diet for Women
This is a specially formulated diet designed to help women cope with the
stress
that builds during the day.

Breakfast
1 grapefruit
1 slice whole wheat toast
1 cup skim milk

Lunch
1 small portion lean, steamed chicken
1 cup spinach
1 cup herbal tea
1 Hershey's kiss

Afternoon Tea
The rest of the Hershey Kisses in the bag
1 tub of Hagen-Daaz ice cream with chocolate chips

Dinner
4 glasses of wine (red or white)
2 loaves garlic bread
1 family size supreme pizza
3 Snickers Bars

Late Night Snack
1 whole Sarah Lee cheesecake (eaten directly from the freezer)

Some interesting articles on health and fitness...

...from the Weight Watchers Australia site.

Oh, and on Sunday I did a Basic Taebo Live Workout ( 30 minutes) with son Jonathon and his friend Meg.

A cool song on this - Shake Your Booty!! Is it KC and the Sunshine Band??

Anyway, I kicked butts - in a nice way, of course. Jonathon and Meg might be younger than me but I wasn't the one who was dead after the workout! lol!

Heart rate tracking

For those that like to track heartrates, here is a site that calculates what your training zones are.
Click Here.

Going on Vacation!

After 1 1/2 weeks of Weight Watchers, I am officially challenged by a 1 week vacation to a local Oregon resort (my sister and family are joining us, and my MIL too--should be fabulous! :-)). So here's my plan-I am bringing a notebook and counting my points while I am gone. I am going to do LOTS of exercise (very easy to do at this particular destination--it is ALL about walks, bikerides, swimming, etc.). AND (and this part is crucial to the success of the earlier parts) I am going to a WW meeting on Tuesday night (with my sis, who is also doing WW, but has been doing it longer and a whole lot more successfully than me!). So I will report back in when we return! (oh, and WW is going great--I lost 5 lbs the first week--water weight, at least partiallly, I know, but still, INSPIRING! :-). Have a great week everyone!

Balanced 4 week plan

This morning Maria told me that I must be having another baby since my tummy is "getting big and sticking out." (I'm not pregnant.) Well, that is just added incentive to stick to the plan Bill and I worked on Sunday. He's such a gem. Always ready to help me with a new exercise plan. I picked 4 weeks because it seems doable, and it will carry me through the conference.

Here's what I came up with:

Snooze button meditation: I put my yoga mat next to my bed so that when the alarm goes off, I can take my temp, hit the snooze and then roll to the floor for a 7 minute quieting exercise. If you think I don't need a quieting exercise after 8.5 hours of sleep, you are wrong! I've never been great with morning prayer, so I decided to start with meditation which for me is really a listening prayer.

Sat and Sun aerobic exercise either running or swimming. Since they are whole body workouts, I don't need anything else.

Tues and Thurs aerobic exercise on the bike for 30 min. I'm embarrassed that I couldn't figure out the itunes store, so I have to have Bill help me the first time. My playlist is 30 minutes right now, so I just ride until it's done. The problem with the bike is that it doesn't work my abs (hence the poochie belly) or upper body. On days I ride the bike I'll also do upper body workout like 10 pushups every time I wash my hands.

Food and water: We've acquired some bad food habits this summer. :( Now I'm back to drinking tons of water all day long instead of soda or koolaid or coffee... Also, I find that if I only let myself snack on fruit after breakfast, I do much better with food overall. This week we have melons and peaches. Mmmmmmmmmmmmmmmm!

10 Minute Solution

Today I did 4 segments from the 10 Minute Solution Kickbox Bootcamp workout, with Kelli Roberts. I did the Basic Training ( kickbox), Lower Body ( kickboxing moves and weights), Arms and Shoulders ( upper body with weights) and Blast ( bootcamp - aerobic and anerobic drills with strength, very challenging and fun!).

If you can ever get your hands on the 10 Minute Solution Workouts - grab them They are versatile - I have a few of the intermediate level ones and you can do all 5 segments or mix n match segments.

My eating last night was erratic - I was very tired after a busy day and a late night at work so ate a little bit of this and a little bit of that after a late dnner. :-( I need to plan ahead and stop this mindless eating , if I want to lower my BMI and look better! lol!

Something new- training diet

Hi all- thought I would share here...

I have gotton away from dieting and try to eat healthy as we have discussed here. I have used WW in the past and it was just the thing.. esp to make me aware of portion size, etc.

Well, an old friend who lives in VA is about my age and has felt her weight creep up over the years and wants to go after it once and for all. And try to get back to some habits that will stick for life.

She went to a professional trainer and is on a vigerous excerise schedule. I am doing about 80% of what she is on my own, so am stepping up my exersie to match her program.

He also gave her an eating plan. Very specific. Measure those portions. I wrote it down and am going to do it with her. In a way it is a relief as I *know* it is all the BLTs (Bites, Licks and Tastes!) that are keeping my weight up!

Yesterday I cooked up my main protien source (chicken) and weighed and put it in packets I can pull out at mealtimes. It is all pre-planned, I don't have to think!

So, I have challenged myself to do this for a month... and see how I feel. Maybe I will get used to eating less and quit my maniac snacking habit.. we will see.

Wish me luck!

(btw, yesterday I followed it and really enjoyed it.. but of course that is Day One...)lol

Fitness for those over 40?

This is an interesting article with three "over age 40" fitness leaders - Judi Sheppard Missett, Kathy Smiith and Tamilee Webb.

A new book on walking and on faith.

For those of you who are walkers. It sounds good.

Walking the Walk: Get Fit With Faith by Leslie Sansone.

MIA
I've been missing in action here, ladies ~ sorry! Too much going on in real life. :-)

I have, however, been working out - a day without a workout would be a very sad day indeed for me!

Got the final all clear from my doctor on Monday - back to normal, no cancer, just some minor stuff they can treat. Yay!

Workouts recently ~
Saturday - Turbo Jam Cardio Dance Party 3 - oh, my gosh, the hip hop and old school music in this is cool! So is the anerobic drill - the turbo!
Sunday - Taebo Advanced Live 6. Loved the cardio and standing ab work!
Monday - The FIRM Ultimate Calorie Blaster - step aerobics and light weights and tall box work for those glutes. :-)
Tuesday - Taebo Advanced Live 7 - enjoyed the floorwork and kickboxing cardio, sang along with Berlin "Riding on the Metro", the Sylvers' "Boogie Fever", and "Be What You Wanna Be" and "Pina Colada." :-)
Wednesday - today - did the cardio section from Taebo Advanced live 7, as I didn't have a full hour to work out - the kids and I were out early for an all day work meeting ( and activities for the kids...).

Eating is going well. I am finding inspiration in the book "The Best Life Diet" by Bob Greene - yes, it's the same old stuff but helpful for me to renew. Remembering the WHYS, WHATS, WHENS and HOWs ( how much) of a healthy eating lifstyle, coupled with an appropriate activity level.

Waving hi to everyone - how are ya doin'?

How Is Everyone?

I wanted to check in and see how everyone is doing. It has been quiet here lately, I hope I have not been monopolizing the blog!

Anne- How are the exercise tapes coming? Are you still walking the neighborhood?

Rachel- Did you ever get your playlist together? I want to find a cheap way to download music. I wonder.. is $1/song the going rate?

Niamh- How is your son's foot? I was also wondering about the stress eating. You know the lady at the Y recommended I eat 5-6 meals a day at 300 cal each. She said, that won't seem like much but try. It seems to be working very well for me and has actually curbed my stress eating, because I am allowed to eat (mentally) and then I will stop, knowing I can eat again. Just wanted to share that tip.

Night is still the hardest for me b/c I am tired and let my guard down. But also since I am recording at http://www.fitday.com/, I tend to stop so I can record a 'good' day!

Maria- Have you been pool jogging lately? Any more bike rides?

Leonie- What have you been up to- any new videos?

Faith- I miss hearing from you... have you been able to exercise lately?

Would love to hear what is up with everyone when you have a chance.

Calcium Tip

Just something that is working really well for me!
I got some of the calcium chews. I understand we ladies are supposed to get 1000mg a day. The chews have 500mg each, so I have two.

They are SO yummy! I have caramel and chocolate flavor. They taste *just* like candy to me. So I save them for when I am really in the mood for that sweet treat, sometimes with decaf in the evening.

Just wanted to share!

Another neat site

If anyone is interested in tracking calories, nutrition, exercise etc with neat reports that show percentages, how you are doing, etc. check this out-


Fitday
It is free!

Virtual Tour De France

Hi yall..

Just for fun, I made up a new blog, not to replace anything here, but to track my Tour De France challenge.

I decided since I was going to try and make the 20 workouts this month, I would set a few other goals (eating, water, etc) and make a run for the roses!

Please visit and if you want to post, too, I will happily alter it a bit to share and you can do your own Tour De France with whatever daily goals you set!

Let me know if you want to join, or if not, I hope you will drop in and cheer me on!
My Virtual Tour de France

What is Spinning?

Tour de France 2007

I signed up for the Tour De France!

Well, at least my local YMCA's version of it.
Remember I wrote how the instructor had us doing 'Stage 1', or 'Stage 2' of the Tour de France?

Well, it turns out there are really 20 stages (days) to the real race, which really starts in real France July 7.

The Y has the instructors doing a different stage each week day. And if you sign up (which I did) then you have a little stamp card and you get it stamped for each workout. The goal is to complete 20 workouts in the month of July. They can be any type of aerobic workout, but I am going to try and mostly spin so I can get better.

(I really have a long way to go.. can't really do a standing run or sprint and my seat really still hurts a lot even with the padding...)

But, it is fun to have incentive! If I do it, then I will be in a drawing for neat stuff, get invited to a celebration ride and breakfast and also get a cool T shirt.

Also this is fun for me because I am learning all about the Tour de France. I really only know it because of Lance Armstrong. But in our packet they gave us the map, etc. So every day I can see what the upcoming 'ride' will be. The instructor simulates it and tells us there is a hill coming at mile 130, (so we are supposed to increase resistance, but often I just don't because I am already at max!)--- or we are on the plains, but our group is trying to pass another.

Call me silly, but I love this imagry working out.. I close my eyes and really picture it!

Also today a new person joined and it helped put things in persective for me. She was about 5 ft tall and must have been more than 100 lbs overweight. She could not bend over to get her foot latched into the pedal. I was so happy the instructor came over to welcome her and I gave her a smile. I give her so much credit for working out- that must be so hard when you can barely bend, to get up and to the gym and try and get healthier. Ladies, we really have no weight struggles compared to this and it also made me realize how lucky I was.

I hope she keeps coming back.

Ok... off to shower and then dogsit, then dentist, then cat sit and clean the house... then read some to the boys... .then... busy day!

Thanks for letting me share.. I just love this kind of stuff (the virtual bike race)- just makes working out and life more fun. :)

"..keep the floor clear of any obstructions."

Here is my major obstruction, every morning I do my exercise tape. Isn't she cute though?
I found it funny when this was said during my workout this morning as I am pushing her away and grasping for her ball to toss, etc. I get double exercise points!! Especially on the ab part of the tape-she lies on my chest :)
(AND I am thrilled I figured out how to post a photo :)
Anne

Eat My Dust, Lance!

Today I did my second spinning workout at the Y. It was really hard, but I liked it. Like I mentioned before, it was kind of like running, in that the lights were low and I could veg out if I wanted.

(This is NOT me... but a stock Google photo -- lol -------------------------------->

Dave was our instructor. Nice guy. He has us doing what he called a "stage I" workout. What it was was the first stage of the Tour De France. Oui!

He told us the course layout. We would have a sprint, then a big hill to climb, 26 kilometers of plains, then another sprint and bigger hill, then down the backside of the hill.

What he would do is tell us to adjust the tension of the bike up and down to simulate hills. He told us how to adjust our cadence (pedal revolutions) to 'sprint' or maintain.

So Dave would say something like,

"A big hill is coming. Adjust your tension a full turn, stand up and put your hands in position 3 (further out on the handlebars) and keep up your cadence. Hill is beginning!"

We would and then he would tell us to adjust the tension tighter, the 'hill' was now very, very steep. then,

"Ok, now, don't loosen the tension, but increase your cadence... someone is trying to pass us, but we won't let them!!!"

Like the competitive fool I am, I pedaled my little heart out. My hr was racing. Then he told us we were at the top of the hill and had Lance Armstrong in our dust.

WOOO HOOO!!

I am so silly, I could actaully imagine the hills, the plains, the scenary as Dave spoke. After we climbed a hill, I thought we would get to coast down. But he hold us to release the tension all the way and pedal fast.

"Can you feel the ocean breezes in your face?" he grinned. I smiled back... I could! But it may have been the monster fans they have in that room. They are serious fans and I put my bike right in front of it. Hot flashes, you know.

He told us that we would burn about 500 cal in this class (mine was more like 350), but the guys who race will burn 9000 in a day. Can you imagine?

It was really interesting as he gave little tidbits about the racing they do and the strategy. I learned a lot. It was hard and made me work. I would never do that on a stationary bike alone.

Oh well, I ate back most of the calories with BBQ chips tonight. Gosh, too bad I can't burn 9000 like Lance.. lol

What's on Your On-the-Go Playlist?

I'm getting access to Bill's Ipod nowadays and am trying to create my workout playlist. So far I have Your Personal Penguin and Build Me Up Buttercup. I know Leonie sings through her workouts, and Maria, I believe opera singing is a workout, right? What should I add to my playlist? What makes you want to move?

Stress Eating...advice?

So since I've started blogging, I've been paying attention. How much exercise am I getting a day? Am I overeating? When and why? And exercise-wise, it's really helping! I've been walking/running 3 miles on most days, and just squeezing SOMETHING in on the days that I can't get to the gym or get on the treadmill. But the eating isn't improving. In fact, when life gets harder (as it did this past week when my 18-month old son broke his foot, went to the ER, got a cast, started sleeping poorly as a result, etc.) the eating gets worse. Mostly at night. I can be good all day, but at night it's like self-control goes out the window. The kids go to bed and I reward/relax myself with dessert. Or desserts. :-) Anyone have any advice? I still have 10lbs I'd really like to lose, but I have plateaued for months, and I know it is simply a matter of mindless stress/comfort eating. I plan to start keeping a real food journal (as compared to my "mental food journal" which very quickly gets set aside when dessert is on offer! :-)). Any other tips?