I made today rest day... tomorrow we're suppose to start "the cleanse", but I'm thinking next week would be better. So, Monday February the 7th starts the one week cleanse. Again... I recommend you get a detox kit! You can pick one up at your local health food store or drugstore or online. I got the Garden of Life brand called "Raw Cleanse." (I also like the Enzymatic Therapy brand called "Whole Body Cleanse"). They're about thirty bucks. (for more info see 12/17/10 post titled " ...looking to experience extraordinary health...").
And don't forget we're jump starting our cleanse with a massage. again... schedule an appointment for a massage, for that Saturday or Sunday before your cleanse (make sure it's a licensed massage therapist). (for more info see the beginning of the 12/17/10 post titled "Just THINK").
So my day was Sun Salutation, shower, work... to be continued.
Sunday, January 30, 2011
Saturday, January 29, 2011
Week 1 - Day 6, ugh...
...I can feel the burn. I had grilled salmon, sauteed broccoli & carrots, and roasted potatoes, with a lemon-butter sauce... for dinner last night. And washed it down with some iced green tea. Yummy. Oh, and I had an ice cream sandwich at 3AM, whoopsie, whoopsies.
Just finished my Sun Salutation, had my Pre-Wo food (WonderBar, Almond-Apple-Cranberry)+ H2O.
Now I'm gonna break a sweat with 35 to 40 minutes of Cardio and about 30 minutes of Abalicious Fun.... ahhh... Do you feel the burn?
Til next time.
Just finished my Sun Salutation, had my Pre-Wo food (WonderBar, Almond-Apple-Cranberry)+ H2O.
Now I'm gonna break a sweat with 35 to 40 minutes of Cardio and about 30 minutes of Abalicious Fun.... ahhh... Do you feel the burn?
Til next time.
Friday, January 28, 2011
Week 1 - Day 5, yes I'm still here...
Hello all !
Yes, I am still keeping up with the program... the WO is strong the DFI is a little weak. I am keeping up with the two food bars and one regular meal thingy, but some days I don't really pay attention to the tummy melting foods. Tues. the 25th, I did have the food bars (I had 4 actually, Pre-WO, Post-WO, Breakfast, and for Lunch). (Ooo, ooo, I discovered this new food bar. It's called WonderBar and it's made with fruits, nuts, sweetened with honey, no additives, no preservatives, and 100% delicious. Check out www.wonderbar.org for mo' info).
Anywho... on Tuesday, I went out with my friend Stella. I had a pulled duck sandwich, with hot cherry peppers, napa cabbage, some kind of mayo, on a baguette. Served with yuca fries. YUM! Stella had oysters, black olive tapenade w/ garlic toast, and a side of chick pea fries with curried mayo. Whew. We were eating like queens. And of course we washed it all down with white wine... and red wine. And capped it off with dessert (fo' shame!) Caramel Pot de Creme (which means pot of custard)! Bad, bad, Stella... I blame her for suggesting that we go to this place of joy and goodness and yum-yum! And to end my night, I tried to be sensible with a couple of light beers and a vocal cord exercise called Karaoke. So... what a night of fun and I deserve it!!!
And, I'd do it again...
Days 3 and 4 went well, I'm still doing the same WO plan as I did on Day 1. Except on Day 4 my cardio was a 10 min. jog/walk through a few inches of snow, Jersey-winter-fun! :)
For my DFI : ...of course I'm taking my multi-vitamin and drinking my 3 cups of GREEN TEA daily... Day 3, I had the food bars w/ lots of H2O and sesame crusted tuna (rare), and crab stuffed shrimp and broccoli rabe. And Day 4, I had the bars with lots of H2O and a salad with chicken salad, mesclun greens, cucumbers, black olives, sundried tom., with a italian dressing. Served with pita chips. And tomato soup. All not completely close to tummy melting foods, but closer than Tuesday night.
peace.
P.S. yes, I did my WO this morning. And my DFI (so far...) a Pre-WO= WonderBar, a Post-WO= Macrobar (www.gomacro.com), lots of H2O, and for breakfast I'm gonna have a Peanut Butter & Jelly Sandwich with an apple (all organic, yum).
Yes, I am still keeping up with the program... the WO is strong the DFI is a little weak. I am keeping up with the two food bars and one regular meal thingy, but some days I don't really pay attention to the tummy melting foods. Tues. the 25th, I did have the food bars (I had 4 actually, Pre-WO, Post-WO, Breakfast, and for Lunch). (Ooo, ooo, I discovered this new food bar. It's called WonderBar and it's made with fruits, nuts, sweetened with honey, no additives, no preservatives, and 100% delicious. Check out www.wonderbar.org for mo' info).
Anywho... on Tuesday, I went out with my friend Stella. I had a pulled duck sandwich, with hot cherry peppers, napa cabbage, some kind of mayo, on a baguette. Served with yuca fries. YUM! Stella had oysters, black olive tapenade w/ garlic toast, and a side of chick pea fries with curried mayo. Whew. We were eating like queens. And of course we washed it all down with white wine... and red wine. And capped it off with dessert (fo' shame!) Caramel Pot de Creme (which means pot of custard)! Bad, bad, Stella... I blame her for suggesting that we go to this place of joy and goodness and yum-yum! And to end my night, I tried to be sensible with a couple of light beers and a vocal cord exercise called Karaoke. So... what a night of fun and I deserve it!!!
And, I'd do it again...
Days 3 and 4 went well, I'm still doing the same WO plan as I did on Day 1. Except on Day 4 my cardio was a 10 min. jog/walk through a few inches of snow, Jersey-winter-fun! :)
For my DFI : ...of course I'm taking my multi-vitamin and drinking my 3 cups of GREEN TEA daily... Day 3, I had the food bars w/ lots of H2O and sesame crusted tuna (rare), and crab stuffed shrimp and broccoli rabe. And Day 4, I had the bars with lots of H2O and a salad with chicken salad, mesclun greens, cucumbers, black olives, sundried tom., with a italian dressing. Served with pita chips. And tomato soup. All not completely close to tummy melting foods, but closer than Tuesday night.
peace.
P.S. yes, I did my WO this morning. And my DFI (so far...) a Pre-WO= WonderBar, a Post-WO= Macrobar (www.gomacro.com), lots of H2O, and for breakfast I'm gonna have a Peanut Butter & Jelly Sandwich with an apple (all organic, yum).
Tuesday, January 25, 2011
Week 1 - Day 2
Yesterday, I had Chicken Stir-Fry, with Broccoli and Rice... for dinner + Green Tea (20oz.) + Cake (that's right) (just a little treat) + I had more H2O, to try to wash the slice of cake away... I think it worked.
Today was similar to yesterday
Except I woke up at around 7:30 AM, and... had to pee :)
I changed into WO gear and sneakers.
I did a light stretch... sky reach stretch and neck rolls, from side to side.
I did the Sun Salutation x3.
Actually I perfected my Sun Salutation:
Grab your yoga mat!(with each move, you should alternate inhaling and exhaling).
Start... standing straight, hands together at chest, prayer pose.
Inhale...hands up, still together, like you're diving into the sky.
Exhale hands then apart and arms out like you're flying, bend at waist.
Inhale at the halfway into forward bend, continue to bend, finger tips to floor.
Exhale step right leg back, left knee bent into "on your marks" pose.
Inhale on the (couple of seconds) hold.
Exhale step the left leg back, now you're in an upward push-up position.
Deeply Inhale on the (couple of seconds) hold.
As you Exhale slowly bend elbows into a lower push-up position.
Inhale as you bend your torso upward... arms straightened, gaze upward and press top of feet against the floor. Knees not touching floor.
Exhale as you push back into Downward-Facing Dog, butt in the air... feet flat on the floor... gaze at your shins.
Inhale step right foot forward, right knee bent into "on your marks" pose.
Exhale step left foot forward, ball pose, and straighten legs, fingertips to floor.
Inhale on the (couple of seconds) hold.
Exhale, roll up, chin to chest, head the last to roll up, as you dive into the sky.
Inhale and come back to hands together at chest, prayer pose.
And Repeat. Do 3 total. At the end of your last Salutation take three deep breaths.
The three breaths:
1-Place the tip of your tongue at the back of your upper teeth (in the center where the gums meet).
2-Slightly open your mouth and say a "yeah..." sound as you exhale through your mouth, for a count of 8.
3-Slight close your mouth and Inhale through your nose, for a 4 count.
4-Hold your breath for a count of 7.
Repeat steps 1 through 4, for a total of three times.
Next, I had my Pre-WO food ("Kind Plus, Mango Macadamia" bar)+ H2O (16oz.)
Then started a 40 minute Cardio WO, yes... again... the same one as yesterday (for more info see yesterday's post.) Oh, and yesterday I only did two sets of reps for each WO instead of three, I was focusing more on quality instead of quantity. Whoops sorry, if ya did three sets, you're a beast!
On to my Post-WO food ("Clif, Mojo-Peanut Butter Pretzel" bar)+ H2O (16oz.)
I'm gonna "Hit the Shower"
Then I'm gonna have breakfast + half of a multi-vitamin...
...and I'll keep ya posted.
...I'll keep ya posted with my postings.
Hehe, peace.
Today was similar to yesterday
Except I woke up at around 7:30 AM, and... had to pee :)
I changed into WO gear and sneakers.
I did a light stretch... sky reach stretch and neck rolls, from side to side.
I did the Sun Salutation x3.
Actually I perfected my Sun Salutation:
Grab your yoga mat!(with each move, you should alternate inhaling and exhaling).
Start... standing straight, hands together at chest, prayer pose.
Inhale...hands up, still together, like you're diving into the sky.
Exhale hands then apart and arms out like you're flying, bend at waist.
Inhale at the halfway into forward bend, continue to bend, finger tips to floor.
Exhale step right leg back, left knee bent into "on your marks" pose.
Inhale on the (couple of seconds) hold.
Exhale step the left leg back, now you're in an upward push-up position.
Deeply Inhale on the (couple of seconds) hold.
As you Exhale slowly bend elbows into a lower push-up position.
Inhale as you bend your torso upward... arms straightened, gaze upward and press top of feet against the floor. Knees not touching floor.
Exhale as you push back into Downward-Facing Dog, butt in the air... feet flat on the floor... gaze at your shins.
Inhale step right foot forward, right knee bent into "on your marks" pose.
Exhale step left foot forward, ball pose, and straighten legs, fingertips to floor.
Inhale on the (couple of seconds) hold.
Exhale, roll up, chin to chest, head the last to roll up, as you dive into the sky.
Inhale and come back to hands together at chest, prayer pose.
And Repeat. Do 3 total. At the end of your last Salutation take three deep breaths.
The three breaths:
1-Place the tip of your tongue at the back of your upper teeth (in the center where the gums meet).
2-Slightly open your mouth and say a "yeah..." sound as you exhale through your mouth, for a count of 8.
3-Slight close your mouth and Inhale through your nose, for a 4 count.
4-Hold your breath for a count of 7.
Repeat steps 1 through 4, for a total of three times.
Next, I had my Pre-WO food ("Kind Plus, Mango Macadamia" bar)+ H2O (16oz.)
Then started a 40 minute Cardio WO, yes... again... the same one as yesterday (for more info see yesterday's post.) Oh, and yesterday I only did two sets of reps for each WO instead of three, I was focusing more on quality instead of quantity. Whoops sorry, if ya did three sets, you're a beast!
On to my Post-WO food ("Clif, Mojo-Peanut Butter Pretzel" bar)+ H2O (16oz.)
I'm gonna "Hit the Shower"
Then I'm gonna have breakfast + half of a multi-vitamin...
...and I'll keep ya posted.
...I'll keep ya posted with my postings.
Hehe, peace.
Monday, January 24, 2011
Okay, play dat back... Week 1 - Day 1
Yes!!!
I woke up at around 10:30 AM, had to pee :)
I was in serious mode, instead of working out in my PJ's...
I changed into WO gear and sneakers.
I jumped the gun and had my Pre-WO food ("Kind Fruit&Nut Delight" bar)+ H2O (16oz.)
I prefer to do the Sun Salutation on a empty stomach.
I did the Sun Salutation x3.
I did a light stretch... reach for the sky stretch and toe touch stretch &hold.
I did a 40 minute Cardio WO, yes... it's my program and I'll change it if I want!
My 40 min. Cardio:
At a moderate speed I did a 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
Then stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
Take a few seconds break for H2O (about 5oz.)
Next at a fast speed, repeat the 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
And repeat 10 min WO again, faster...
Take a few seconds break for H2O (about 5oz.)
And final, again stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
THE END... no.
Next is the ABalicious WO!
I didn't time it, I just did it, focus and take your time! And, Remember to USE YOUR ABS ...
Ride the Bike. Back on floor. Hands on side of head. Knees at about a 45 degree angle. Ride that bicycle. Pedal, pedal! All the while touching elbow to your right knee, then your right elbow to your left knee. Do 3 sets of 15 reps.
The Plank. Lie stomach down on your yoga mat. On the forearms, hands flat on floor. Push off floor. Resting on the forearms and toes. Back flat and straight. Butt down and sturdy:) Abs in and up (as always). Hold for 30 seconds. Plank it out. Slowly lower. And Repeat. Do 6 reps.
Legs Up-Crunch. Back on floor. Legs straight up, crossed. Lift shoulders off floor, as if trying to bring chest towards your feet. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Reverse Legs Up-Crunch. Back on the floor. Arms extended at side, hands floor. Legs crossed. Knees in towards the chest until they're bent to 90 degrees. Lift the hips off the floor, reach the legs up towards the ceiling. Crunch. Slowly lower hips to the floor. Repeat. Use your Abs. And crunch! Do 3 sets of 15 reps.
Extended Arm-Crunch. Back on floor. Knees bent, feet flat on floor. Extend the arms straight out behind the head. Lift the shoulders off the floor, as if trying to bring chest towards legs. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Back Extension. Lie Stomach down. Hands behind the back. Lift upper body off the floor a few inches. Lift feet off the floor. Keeping legs straight. Hold for 6 seconds. Slowly lower. And repeato! Do 6 reps.
Next I had my Post-WO food ("Kind Fruit&Nut Almond&Coconut" bar)+ a hand full of peanuts + H2O (16oz.)
Typed on the computer for a bit. (Typed this post:)
Then I had breakfast ("gnu Foods flavor & fiber" bar) + H2O (16oz.)+ half of a Centrum multi-vitamin.
Then I "Hit the Shower" Grab a towel and literally hit the shower.
Yes, this is important. Not just because you just worked out and you're now stinky. In the shower is where I do my best stretching. And stretching (and showering) is important after a great workout. -But be careful- it can get slippery when wet.
I recommend a nice hot shower.
While cleaning/scrub/massage your entire body (pay extra attention to the muscles you just worked out) Bend and stretch to wash/scrub/massage those hard to reach places. Focus when doing each move, give it a little extra.
After the shower. Towel yourself dry. And do a little towel stretch.
Roll the towel a little, stand with feet shoulder width apart, arms up, towel shoulder width apart. Stretch like a rainbow from one side to the other.
Next, while still holding towel, one arm up and one arm down. Sort of tugging from behind. Like tug-of-war with your arms. Stretch and switch.
Bend over and touch your toes (hold 3 sec.)
Bring one knee up to your chest (hold 3 sec.) And switch.
Again bend over and touch your toes (hold 3 sec.)
Squat and hug your knees (hold 3 sec.)
Stand tall and reach, reach, reach for the sky.
Shake it out (whole body shake, similar to a dog shake, but not on all fours:)
-Okay. Hope you don't feel weird doing all of this naked.
Now, Lotion up! Lotion/massage your entire body. Start from your toes and massage all the way up. Feels good!
You just had a great workout! Now have a great day!
Remember you Daily Food Intake! (aka DFI).
I had a bar for breakfast, I'm gonna had a bar for lunch, and for dinner I will have a regular meal (+the other half of the multi-vitamin)... I don't know what my regular meal will be... I'll fill ya in manana.
Thanks for not giving up on me, and...
...peace out!
I woke up at around 10:30 AM, had to pee :)
I was in serious mode, instead of working out in my PJ's...
I changed into WO gear and sneakers.
I jumped the gun and had my Pre-WO food ("Kind Fruit&Nut Delight" bar)+ H2O (16oz.)
I prefer to do the Sun Salutation on a empty stomach.
I did the Sun Salutation x3.
I did a light stretch... reach for the sky stretch and toe touch stretch &hold.
I did a 40 minute Cardio WO, yes... it's my program and I'll change it if I want!
My 40 min. Cardio:
At a moderate speed I did a 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
Then stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
Take a few seconds break for H2O (about 5oz.)
Next at a fast speed, repeat the 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
And repeat 10 min WO again, faster...
Take a few seconds break for H2O (about 5oz.)
And final, again stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
THE END... no.
Next is the ABalicious WO!
I didn't time it, I just did it, focus and take your time! And, Remember to USE YOUR ABS ...
Ride the Bike. Back on floor. Hands on side of head. Knees at about a 45 degree angle. Ride that bicycle. Pedal, pedal! All the while touching elbow to your right knee, then your right elbow to your left knee. Do 3 sets of 15 reps.
The Plank. Lie stomach down on your yoga mat. On the forearms, hands flat on floor. Push off floor. Resting on the forearms and toes. Back flat and straight. Butt down and sturdy:) Abs in and up (as always). Hold for 30 seconds. Plank it out. Slowly lower. And Repeat. Do 6 reps.
Legs Up-Crunch. Back on floor. Legs straight up, crossed. Lift shoulders off floor, as if trying to bring chest towards your feet. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Reverse Legs Up-Crunch. Back on the floor. Arms extended at side, hands floor. Legs crossed. Knees in towards the chest until they're bent to 90 degrees. Lift the hips off the floor, reach the legs up towards the ceiling. Crunch. Slowly lower hips to the floor. Repeat. Use your Abs. And crunch! Do 3 sets of 15 reps.
Extended Arm-Crunch. Back on floor. Knees bent, feet flat on floor. Extend the arms straight out behind the head. Lift the shoulders off the floor, as if trying to bring chest towards legs. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Back Extension. Lie Stomach down. Hands behind the back. Lift upper body off the floor a few inches. Lift feet off the floor. Keeping legs straight. Hold for 6 seconds. Slowly lower. And repeato! Do 6 reps.
Next I had my Post-WO food ("Kind Fruit&Nut Almond&Coconut" bar)+ a hand full of peanuts + H2O (16oz.)
Typed on the computer for a bit. (Typed this post:)
Then I had breakfast ("gnu Foods flavor & fiber" bar) + H2O (16oz.)+ half of a Centrum multi-vitamin.
Then I "Hit the Shower" Grab a towel and literally hit the shower.
Yes, this is important. Not just because you just worked out and you're now stinky. In the shower is where I do my best stretching. And stretching (and showering) is important after a great workout. -But be careful- it can get slippery when wet.
I recommend a nice hot shower.
While cleaning/scrub/massage your entire body (pay extra attention to the muscles you just worked out) Bend and stretch to wash/scrub/massage those hard to reach places. Focus when doing each move, give it a little extra.
After the shower. Towel yourself dry. And do a little towel stretch.
Roll the towel a little, stand with feet shoulder width apart, arms up, towel shoulder width apart. Stretch like a rainbow from one side to the other.
Next, while still holding towel, one arm up and one arm down. Sort of tugging from behind. Like tug-of-war with your arms. Stretch and switch.
Bend over and touch your toes (hold 3 sec.)
Bring one knee up to your chest (hold 3 sec.) And switch.
Again bend over and touch your toes (hold 3 sec.)
Squat and hug your knees (hold 3 sec.)
Stand tall and reach, reach, reach for the sky.
Shake it out (whole body shake, similar to a dog shake, but not on all fours:)
-Okay. Hope you don't feel weird doing all of this naked.
Now, Lotion up! Lotion/massage your entire body. Start from your toes and massage all the way up. Feels good!
You just had a great workout! Now have a great day!
Remember you Daily Food Intake! (aka DFI).
I had a bar for breakfast, I'm gonna had a bar for lunch, and for dinner I will have a regular meal (+the other half of the multi-vitamin)... I don't know what my regular meal will be... I'll fill ya in manana.
Thanks for not giving up on me, and...
...peace out!
Last insane post...
Sorry about that.
I became angry with myself, for not doing what I said I would do. But I do realize that there will be obstacles in my way. I must not get angry, I must maneuver and conquer these obstacles. I must conquer this goal(s), big or small, long-term or short-term (that's my New Years Resolution in a nut shell). We will slip up, but don't be discouraged, it's okay just get back on that horse. Getting frustrated over getting off course, gets you stressed, and that's not healthy. I try to be so 1-2-3, it's okay to be 1-3-5, or 1-1-2, or even 1-2-2. Get it? We're like lawn mowers, sometimes we gotta crank it a few times before it starts. I've had my first crank, now here we go!
Yes, I set a deadline. Two months! Sorry that still stands, we gotta get that six-pack and move on, I'm sure you have other goals conquer... Let's do it, bang it out!
Here we go!
I became angry with myself, for not doing what I said I would do. But I do realize that there will be obstacles in my way. I must not get angry, I must maneuver and conquer these obstacles. I must conquer this goal(s), big or small, long-term or short-term (that's my New Years Resolution in a nut shell). We will slip up, but don't be discouraged, it's okay just get back on that horse. Getting frustrated over getting off course, gets you stressed, and that's not healthy. I try to be so 1-2-3, it's okay to be 1-3-5, or 1-1-2, or even 1-2-2. Get it? We're like lawn mowers, sometimes we gotta crank it a few times before it starts. I've had my first crank, now here we go!
Yes, I set a deadline. Two months! Sorry that still stands, we gotta get that six-pack and move on, I'm sure you have other goals conquer... Let's do it, bang it out!
Here we go!
Saturday, January 22, 2011
Week 1-Day 1
...wait, wait, wait a minute! What happened to this week?!
I was suppose to start Sunday (which I did and then I crapped out on the AB workout and my Daily Food Intake.... forget it!), I had a burger from Burger King on Tuesday, and a beer on Thursday.
Today is Saturday, January the 22nd, 11:03 AM, and I gotta go to work... soon.
I am the biggest slacker/loser, I haven't been able to keep up this week and it's the first week, ahhhhhh. The Sun Salutation each day has been the biggest thing that I have been doing (because it's easy, but I still didn't do it yesterday!)
What's wrong with me? This six-pack thing has been a goal of mine for a while now. And it is a short term goal! Because with hard work and dedication, I should, I will be able to complete this task in two months!!! There it is, a deadline! Didn't want to set a deadline, but my slacker/loser attitude has made me ANGRY and has forced me to!
New re-start date January 24th. And new detox/cleanse start date January 31st. Don't stop get it, get it!
I was suppose to start Sunday (which I did and then I crapped out on the AB workout and my Daily Food Intake.... forget it!), I had a burger from Burger King on Tuesday, and a beer on Thursday.
Today is Saturday, January the 22nd, 11:03 AM, and I gotta go to work... soon.
I am the biggest slacker/loser, I haven't been able to keep up this week and it's the first week, ahhhhhh. The Sun Salutation each day has been the biggest thing that I have been doing (because it's easy, but I still didn't do it yesterday!)
What's wrong with me? This six-pack thing has been a goal of mine for a while now. And it is a short term goal! Because with hard work and dedication, I should, I will be able to complete this task in two months!!! There it is, a deadline! Didn't want to set a deadline, but my slacker/loser attitude has made me ANGRY and has forced me to!
New re-start date January 24th. And new detox/cleanse start date January 31st. Don't stop get it, get it!
Saturday, January 15, 2011
Happy Birthday to ya, Happy Birthday to ya, Happy Birthday...
Oh... we're just hours away and I'm excited. Plus, I feel a little nervous. Weird.
I'm stuffing my face again, eating BBQ ribs, and fries, and cole slaw, and later a blueberry, pumpkin, strawberry, chocolate chip, walnut muffin. (Eating all this at almost 11 o'clock at nigh... is a no, no) I know, right.
Once we start our Tummy Melting Program (which is tomorrow, don't forget) I recommend not eating pass 8pm. But if you must, must... please allow a minimum of 2 hours before you turn in for slumber. But if you're so tired and can't wait 2 hours after eating, skip the eat and have sleep for dinner. Weird.
I can't hardly wait to start the Tummy Melting Program. I have to admit, the food intake thingy is a bit crazy, but we gotta do it to loose that initial bulge, then later on we can change it up. Just think, people skip meals all of the time. We're not skipping any meals. And the workout may not seem strenuous enough for you, if you already workout everyday. Just concentrate more on working the Abs and up your reps a bit. Later on we will toughen it up. But, first we must start light (we have beginners out there and we don't want to scare them away:)
Happy workout to ya, Happy workout to ya...
Good Luck.
I'm stuffing my face again, eating BBQ ribs, and fries, and cole slaw, and later a blueberry, pumpkin, strawberry, chocolate chip, walnut muffin. (Eating all this at almost 11 o'clock at nigh... is a no, no) I know, right.
Once we start our Tummy Melting Program (which is tomorrow, don't forget) I recommend not eating pass 8pm. But if you must, must... please allow a minimum of 2 hours before you turn in for slumber. But if you're so tired and can't wait 2 hours after eating, skip the eat and have sleep for dinner. Weird.
I can't hardly wait to start the Tummy Melting Program. I have to admit, the food intake thingy is a bit crazy, but we gotta do it to loose that initial bulge, then later on we can change it up. Just think, people skip meals all of the time. We're not skipping any meals. And the workout may not seem strenuous enough for you, if you already workout everyday. Just concentrate more on working the Abs and up your reps a bit. Later on we will toughen it up. But, first we must start light (we have beginners out there and we don't want to scare them away:)
Happy workout to ya, Happy workout to ya...
Good Luck.
Friday, January 14, 2011
What's that smell?
Two days to go.
Today, I went for a brisk/cold walk. (With my Abs in and up:)
I'm getting excited, I'm getting ready. I can't believe I'm gonna start on time.
"Game Day." Sunday. Check.
Six-pack here I come.
I can smell it in the air.
Today, I went for a brisk/cold walk. (With my Abs in and up:)
I'm getting excited, I'm getting ready. I can't believe I'm gonna start on time.
"Game Day." Sunday. Check.
Six-pack here I come.
I can smell it in the air.
Thursday, January 13, 2011
It's the countdown...
...check.
"Game Day."
Sunday.
The AM.
January.
The 16th.
2011.
Three days to go...
"Game Day."
Sunday.
The AM.
January.
The 16th.
2011.
Three days to go...
Wednesday, January 12, 2011
Basically...
I provide you with the formula:
=The food intake and the workout schedule.=
Hey! Even though my "game day" starts next week, you can start whenever you like! Once you got the formula. Read it. Print it. Follow it.
I will continue to post different tummy melting food meals, different cardio exercises, and different Abalicious exercises. And you all out there send me some of your ideas... please. Is anyone listening?
-----------------------------------------------
Today I cracked open a fortune cookie (after I devoured $22 worth of Chinese food:)
My fortune read:
-The courage to be great lies deep within each of us.-
You see... if we have the courage to start this Tummy Melting Project and stick to it, I mean really stick to it. The six-pack that lies deep within our cheesecake pouches (aka tummies) will rise above and it will be a glorious sight!
Si, I'm crazy;)
=The food intake and the workout schedule.=
Hey! Even though my "game day" starts next week, you can start whenever you like! Once you got the formula. Read it. Print it. Follow it.
I will continue to post different tummy melting food meals, different cardio exercises, and different Abalicious exercises. And you all out there send me some of your ideas... please. Is anyone listening?
-----------------------------------------------
Today I cracked open a fortune cookie (after I devoured $22 worth of Chinese food:)
My fortune read:
-The courage to be great lies deep within each of us.-
You see... if we have the courage to start this Tummy Melting Project and stick to it, I mean really stick to it. The six-pack that lies deep within our cheesecake pouches (aka tummies) will rise above and it will be a glorious sight!
Si, I'm crazy;)
Tuesday, January 11, 2011
It's 11:11 on 1-11-11.
Remember always, always hold stomach in and up (but not to the point of discomfort) each and everyday. Even when not working out. And practice good posture, sit up straight, walk tall, don't slouch. Yes, mother. Even though game day hasn't started yet, I've started practicing already.
Okay fun part- I've decided to start the cleanse a week after we start the Tummy Melting Project. So, schedule your massage (to jumpstart yo cleanse) for Fri. (the 21st) or Sat. (the 22nd). And then... start the "cleanse" Sunday the 23rd. Fun, fun... right. Right? Is there anyone out there? ...ah, well...
Measure your belly, weigh yourself, write it down. A friend asked if I would post a pic of my belly. Negative! I already posted my belly is 34 inches (It's all cheesecake) I weigh 145 lbs, and I'm 5'9". I wrote it down and I know there will be a change. Definitely to my weight, but I wish more to my cheesecake pouch. And my height will probably change later in life (when I'm 90 yrs. old :)
Game day is Sunday, 1/16/11. Let the six-pack games begin!
So... Let me give you the run-down, this is what your game day should look like:
First call your doctor.
Ring, ring.
doctor: "Hello."
you: "Yo, Doc. I'm about to do this extreme workout by this crazy girl online."
doctor: "...I don't understand."
you: "It's sounds really good. It should be lots of fun. And it seems harmless"
you again: "Doc, am I fit enough to do an extreme workout?"
doctor: "Who is this?"
Hehe... Anyway, now here's the run-down:
Wake up.
Sun Salutation (3x) right away.
Pre-Workout food bar (100-250 calories, 30-50 carbs, low in fiber).
Water.
Wait 10-15 mins tops for food to settle (check emails or do whatever).
Do "Three Stage Workout" (cardio/Ab Workout/cardio) 32 mins.
Water.
Post-Workout food bar (50-75 carbs, 10-25g protein).
Water.
Do "Hit the Shower".
(We're not counting the pre & post workout food bars into your daily food intake)
Eat breakfast.
Green Tea.
Eat lunch.
Green Tea.
Eat dinner.
Green Tea.
Water.
(Eat at appropriate times of course. I'm thinking 4 to 5 hours apart, what do you think? Ya don't wanna cram your eats so close together... because you'll end up eating sleep for dinner!)
Remember your food intake is only two nourishing food bars + a tummy melting meal. Alternate the food intake to your liking.
Throughout the day drink as much water as you like, drink as much water as you like, drink no less than 3 cups of green tea, and always, always hold stomach in and up (but not to the point of discomfort.) From sunrise to sunset.
Now your ready for the world.
Have some water.
Okay fun part- I've decided to start the cleanse a week after we start the Tummy Melting Project. So, schedule your massage (to jumpstart yo cleanse) for Fri. (the 21st) or Sat. (the 22nd). And then... start the "cleanse" Sunday the 23rd. Fun, fun... right. Right? Is there anyone out there? ...ah, well...
Measure your belly, weigh yourself, write it down. A friend asked if I would post a pic of my belly. Negative! I already posted my belly is 34 inches (It's all cheesecake) I weigh 145 lbs, and I'm 5'9". I wrote it down and I know there will be a change. Definitely to my weight, but I wish more to my cheesecake pouch. And my height will probably change later in life (when I'm 90 yrs. old :)
Game day is Sunday, 1/16/11. Let the six-pack games begin!
So... Let me give you the run-down, this is what your game day should look like:
First call your doctor.
Ring, ring.
doctor: "Hello."
you: "Yo, Doc. I'm about to do this extreme workout by this crazy girl online."
doctor: "...I don't understand."
you: "It's sounds really good. It should be lots of fun. And it seems harmless"
you again: "Doc, am I fit enough to do an extreme workout?"
doctor: "Who is this?"
Hehe... Anyway, now here's the run-down:
Wake up.
Sun Salutation (3x) right away.
Pre-Workout food bar (100-250 calories, 30-50 carbs, low in fiber).
Water.
Wait 10-15 mins tops for food to settle (check emails or do whatever).
Do "Three Stage Workout" (cardio/Ab Workout/cardio) 32 mins.
Water.
Post-Workout food bar (50-75 carbs, 10-25g protein).
Water.
Do "Hit the Shower".
(We're not counting the pre & post workout food bars into your daily food intake)
Eat breakfast.
Green Tea.
Eat lunch.
Green Tea.
Eat dinner.
Green Tea.
Water.
(Eat at appropriate times of course. I'm thinking 4 to 5 hours apart, what do you think? Ya don't wanna cram your eats so close together... because you'll end up eating sleep for dinner!)
Remember your food intake is only two nourishing food bars + a tummy melting meal. Alternate the food intake to your liking.
Throughout the day drink as much water as you like, drink as much water as you like, drink no less than 3 cups of green tea, and always, always hold stomach in and up (but not to the point of discomfort.) From sunrise to sunset.
Now your ready for the world.
Have some water.
Saturday, January 8, 2011
... with FRIES... and... *THE WORKOUT*
So, as I sit here (34 inches belly round and 145 lbs) and devour one of my last real suppers... I think, I should have put filet mignon wrapped in bacon, topped with an oven roasted tomato, and smothered in blue cheese on the tummy melting menu.
Just think the faster we get that six-pack, the faster we can get back to eating our delicious crap... yum. (But not eating that stuff all of the time, remember we have to maintain the glorious pack!)
Any way here's the workout.
Remember workout starts Sunday in the AM,January 16th!!!
Ohhh, and Pre-Workout food you should have something with 100-200 calories or 200-250, and 30-50 carbs. This fuels the body, gives you the tools you lost at idle time (sleeping), and it also gives you the tools you need to get you through a work out. And for Post Workout food, something with 50-75 carbs, 10-25g protein (basically 4 carbs to every gram of protein). This also fuels the body and gives you the tools you need to repair and build muscle. (Nourishing food bars are the key)
Pre & Post Workout foods will overlap daily food intake, it's okay. MoreMunch4U!
Also again, drink lots of water during and after (I recommend smart water because it has electrolytes. Stay away from the sugar fest in gatorade.)
This is a semi- intense to extreme workout (remember consult your physician before and stop it if something just doesn't feel right).
You will be doing this workout 6 times a week with 1 rest day.
(I chose to begin on Sunday morning and my rest day will be next Sunday)(I recommend doing as I do!) And stick to it! This workout plan is designed to do at home with little or no equipment. Enjoy.
Your workout will consist of three parts:
Part 1- Sun Salutation (a calmingly yoga body wake you up)
Part 2- Three Stage Workout ("the workout" Cardio/Ab Work/and More Cardio)
Part 3- "Hit the Shower" (post stretching... and stretching)
Part 1- Sun Salutation: Grab your yoga mat!(with each move, you should alternate inhaling and exhaling).
Start in Mountain Pose, stand...hands up and together, like you're diving into the sky. Hands then apart and arms out like you're flying, bend at waist into forward bend. Continue to bend and touch the ground with all finger tips. Step one leg back. Step the other leg back into an upward push-up position. Slowly bend elbows into a lower push-up position. Then bend your torso upward... arms straightened, gaze upward and press top of feet against the floor. Push back into Downward-Facing Dog, butt in the air... feet flat on the floor... gaze at your shins. Return to Mountain Pose.
And Repeat. Do 3 total.
When you get the hang of it, the sun salutation should be a flowing, continuous, movement of joy and pleasure. Amen.
There are many different variations of the sun salutation online, Google it.
Part 2- Three Stage Workout: Again grab your yoga mat, 5lb. weights, and other trinkets. (with each stressed move exhale through mouth).
Stage 1- Start with 6 mins of Cardio (I call this the warm-up cardio) the first minute slow paced and then accelerate with each minute until you reach 6 mins. Your 6th minute should be as fast as you can go, try to break a sweat! Stage 2- Next is 20 mins of ABalicious Fun. Stage 3- And final is 6 more mins of Cardio (I call this the cool-down cardio) the first is semi-accelerated (as if continuing where the warm-up cardio left off) and then deccelerate with each minute until you reach 6 mins. Your 6th minute should be calm as can be, almost meditative. Now you got the hang of it, I will break it down.
continue Part 2- stage 1 (and stage 3)- This cardio-based workout, is to get the heart pumping, calories burning, the blood flowing, and the sweat dripping. I will make a list of different cardio workouts and you can pick and choose them to create a great 6 min cardio workout for your stage 1 and stage 3 workouts (remember stage 1 workout goes from low intensity to high intensity and stage 2 goes from high intensity to low intensity).
jumping jacks
sprint in place
run, high knees
invisible hula hoop
jump the invisible rope
(sit on the floor) row the boat
downward dog run
skip around the room
bend touch toe/waist/reach for sky and jump
(back on floor, legs in air) ride the invisible bike
shoulder rolls
(tummy on floor, arms extended) swim, swim
climb the invisible mountain
march in place
(arms extended out to the side) airplane rolls
(dance move) Twist
jump forward, jump backward
throw the invisible baseball
shoot the invisible jump shot
jump to the left, jump to the right
jump, one foot forward, switch
(dance move) running man
(shadow boxing) fast forward jab
(shadow boxing) fast alternate cross jab
(shadow boxing) upper cup
high jump in place
run and jump invisible hurdles
(Blah, anything that can get the blood pumping (and sweating during cardio is a real goal!), if you was just dance around to a few of your favorite songs, that's fine too. Just concentrate on working it a little extra). You should do a different cardio workout for each minute. Focus, focus, focus when doing each move, use perfect posture! And always, always hold stomach in and up (but not to the point of discomfort.)
continue Part 2- stage 3- This ABalicious fun workout is to sculpt your tummy into a glorious six-pack. Our main goal is to work the hell out of our rectus abdominis'!!! But of course doing workouts, we can't help but workout other areas of the body. So, don't be alarmed if you start to see toning in your arms or legs first. I will make a list of different Ab workouts and you can pick and choose them to create a great 20 min Ab workout. Remember to USE YOUR ABS ...
Ride the Bike. Back on floor. Hands on side of head. Knees at about a 45 degree angle. Ride that bicycle. Pedal, pedal! All the while touching elbow to your right knee, then your right elbow to your left knee. Do 3 sets of 15 reps.
The Plank. Lie stomach down on your yoga mat. On the forearms, hands flat on floor. Push off floor. Resting on the forearms and toes. Back flat and straight. Butt down and sturdy:) Abs in and up (as always). Hold for 30 seconds. Plank it out. Slowly lower. And Repeat. Do 6 reps.
Legs Up-Crunch. Back on floor. Legs straight up, crossed. Lift shoulders off floor, as if trying to bring chest towards your feet. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Reverse Legs Up-Crunch. Back on the floor. Arms extended at side, hands floor. Legs crossed. Knees in towards the chest until they're bent to 90 degrees. Lift the hips off the floor, reach the legs up towards the ceiling. Crunch. Slowly lower hips to the floor. Repeat. Use your Abs. And crunch! Do 3 sets of 15 reps.
Extended Arm-Crunch. Back on floor. Knees bent, feet flat on floor. Extend the arms straight out behind the head. Lift the shoulders off the floor, as if trying to bring chest towards legs. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Back Extension. Lie Stomach down. Hands behind the back. Lift upper body off the floor a few inches. Lift feet off the floor. Keeping legs straight. Hold for 6 seconds. Slowly lower. And repeato! Do 6 reps.
(again..Blah, anything that can make the abs burn and hurt and make you cry for mommy is excellent. These are some of the top ab workouts. Just taking the "ride the bike" workout and doing that for 20 mins each day for weeks could suffice, but it would be boring. Google and find other fun workouts. I will post more ABalicious workouts). You should mix and match different ABalicious workouts to complete your 20 minutes. Focus, focus, focus when doing each move, use perfect posture! And always, always hold stomach in and up (but not to the point of discomfort.)
Part 3- Hit the Shower: Grab a towel and literally hit the shower.
Yes, this is important. Not just because you just worked out and you're now stinky. In the shower is where I do my best stretching. And stretching (and showering) is important after a great workout. -But be careful- it can get slippery when wet.
I recommend a nice hot shower.
While cleaning/scrub/massage your entire body (pay extra attention to the muscles you just worked out) Bend and stretch to wash/scrub/massage those hard to reach places. Focus when doing each move, give it a little extra.
After the shower. Towel yourself dry. And do a little towel stretch.
Roll the towel a little, stand with feet shoulder width apart, arms up, towel shoulder width apart. Stretch like a rainbow from one side to the other.
Next, while still holding towel, one arm up and one arm down. Sort of tugging from behind. Like tug-of-war with your arms. Stretch and switch.
Bend over and touch your toes (hold 3 sec.)
Bring one knee up to your chest (hold 3 sec.) And switch.
Again bend over and touch your toes (hold 3 sec.)
Squat and hug your knees (hold 3 sec.)
Stand tall and reach, reach, reach for the sky.
Shake it out (whole body shake, similar to a dog shake, but not on all fours:)
-Okay. Hope you don't feel weird doing all of this naked.
Now, Lotion up! Lotion/massage your entire body. Start from your toes and massage all the way up. Feels good! (I know this seems like a lot, but after a few days it will be a easy and normal routine. Trust.)
Then you're off... Do ya thang!
You just had a great workout! Now have a great day!
peace.
Just think the faster we get that six-pack, the faster we can get back to eating our delicious crap... yum. (But not eating that stuff all of the time, remember we have to maintain the glorious pack!)
Any way here's the workout.
Remember workout starts Sunday in the AM,January 16th!!!
Ohhh, and Pre-Workout food you should have something with 100-200 calories or 200-250, and 30-50 carbs. This fuels the body, gives you the tools you lost at idle time (sleeping), and it also gives you the tools you need to get you through a work out. And for Post Workout food, something with 50-75 carbs, 10-25g protein (basically 4 carbs to every gram of protein). This also fuels the body and gives you the tools you need to repair and build muscle. (Nourishing food bars are the key)
Pre & Post Workout foods will overlap daily food intake, it's okay. MoreMunch4U!
Also again, drink lots of water during and after (I recommend smart water because it has electrolytes. Stay away from the sugar fest in gatorade.)
This is a semi- intense to extreme workout (remember consult your physician before and stop it if something just doesn't feel right).
You will be doing this workout 6 times a week with 1 rest day.
(I chose to begin on Sunday morning and my rest day will be next Sunday)(I recommend doing as I do!) And stick to it! This workout plan is designed to do at home with little or no equipment. Enjoy.
Your workout will consist of three parts:
Part 1- Sun Salutation (a calmingly yoga body wake you up)
Part 2- Three Stage Workout ("the workout" Cardio/Ab Work/and More Cardio)
Part 3- "Hit the Shower" (post stretching... and stretching)
Part 1- Sun Salutation: Grab your yoga mat!(with each move, you should alternate inhaling and exhaling).
Start in Mountain Pose, stand...hands up and together, like you're diving into the sky. Hands then apart and arms out like you're flying, bend at waist into forward bend. Continue to bend and touch the ground with all finger tips. Step one leg back. Step the other leg back into an upward push-up position. Slowly bend elbows into a lower push-up position. Then bend your torso upward... arms straightened, gaze upward and press top of feet against the floor. Push back into Downward-Facing Dog, butt in the air... feet flat on the floor... gaze at your shins. Return to Mountain Pose.
And Repeat. Do 3 total.
When you get the hang of it, the sun salutation should be a flowing, continuous, movement of joy and pleasure. Amen.
There are many different variations of the sun salutation online, Google it.
Part 2- Three Stage Workout: Again grab your yoga mat, 5lb. weights, and other trinkets. (with each stressed move exhale through mouth).
Stage 1- Start with 6 mins of Cardio (I call this the warm-up cardio) the first minute slow paced and then accelerate with each minute until you reach 6 mins. Your 6th minute should be as fast as you can go, try to break a sweat! Stage 2- Next is 20 mins of ABalicious Fun. Stage 3- And final is 6 more mins of Cardio (I call this the cool-down cardio) the first is semi-accelerated (as if continuing where the warm-up cardio left off) and then deccelerate with each minute until you reach 6 mins. Your 6th minute should be calm as can be, almost meditative. Now you got the hang of it, I will break it down.
continue Part 2- stage 1 (and stage 3)- This cardio-based workout, is to get the heart pumping, calories burning, the blood flowing, and the sweat dripping. I will make a list of different cardio workouts and you can pick and choose them to create a great 6 min cardio workout for your stage 1 and stage 3 workouts (remember stage 1 workout goes from low intensity to high intensity and stage 2 goes from high intensity to low intensity).
jumping jacks
sprint in place
run, high knees
invisible hula hoop
jump the invisible rope
(sit on the floor) row the boat
downward dog run
skip around the room
bend touch toe/waist/reach for sky and jump
(back on floor, legs in air) ride the invisible bike
shoulder rolls
(tummy on floor, arms extended) swim, swim
climb the invisible mountain
march in place
(arms extended out to the side) airplane rolls
(dance move) Twist
jump forward, jump backward
throw the invisible baseball
shoot the invisible jump shot
jump to the left, jump to the right
jump, one foot forward, switch
(dance move) running man
(shadow boxing) fast forward jab
(shadow boxing) fast alternate cross jab
(shadow boxing) upper cup
high jump in place
run and jump invisible hurdles
(Blah, anything that can get the blood pumping (and sweating during cardio is a real goal!), if you was just dance around to a few of your favorite songs, that's fine too. Just concentrate on working it a little extra). You should do a different cardio workout for each minute. Focus, focus, focus when doing each move, use perfect posture! And always, always hold stomach in and up (but not to the point of discomfort.)
continue Part 2- stage 3- This ABalicious fun workout is to sculpt your tummy into a glorious six-pack. Our main goal is to work the hell out of our rectus abdominis'!!! But of course doing workouts, we can't help but workout other areas of the body. So, don't be alarmed if you start to see toning in your arms or legs first. I will make a list of different Ab workouts and you can pick and choose them to create a great 20 min Ab workout. Remember to USE YOUR ABS ...
Ride the Bike. Back on floor. Hands on side of head. Knees at about a 45 degree angle. Ride that bicycle. Pedal, pedal! All the while touching elbow to your right knee, then your right elbow to your left knee. Do 3 sets of 15 reps.
The Plank. Lie stomach down on your yoga mat. On the forearms, hands flat on floor. Push off floor. Resting on the forearms and toes. Back flat and straight. Butt down and sturdy:) Abs in and up (as always). Hold for 30 seconds. Plank it out. Slowly lower. And Repeat. Do 6 reps.
Legs Up-Crunch. Back on floor. Legs straight up, crossed. Lift shoulders off floor, as if trying to bring chest towards your feet. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Reverse Legs Up-Crunch. Back on the floor. Arms extended at side, hands floor. Legs crossed. Knees in towards the chest until they're bent to 90 degrees. Lift the hips off the floor, reach the legs up towards the ceiling. Crunch. Slowly lower hips to the floor. Repeat. Use your Abs. And crunch! Do 3 sets of 15 reps.
Extended Arm-Crunch. Back on floor. Knees bent, feet flat on floor. Extend the arms straight out behind the head. Lift the shoulders off the floor, as if trying to bring chest towards legs. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Back Extension. Lie Stomach down. Hands behind the back. Lift upper body off the floor a few inches. Lift feet off the floor. Keeping legs straight. Hold for 6 seconds. Slowly lower. And repeato! Do 6 reps.
(again..Blah, anything that can make the abs burn and hurt and make you cry for mommy is excellent. These are some of the top ab workouts. Just taking the "ride the bike" workout and doing that for 20 mins each day for weeks could suffice, but it would be boring. Google and find other fun workouts. I will post more ABalicious workouts). You should mix and match different ABalicious workouts to complete your 20 minutes. Focus, focus, focus when doing each move, use perfect posture! And always, always hold stomach in and up (but not to the point of discomfort.)
Part 3- Hit the Shower: Grab a towel and literally hit the shower.
Yes, this is important. Not just because you just worked out and you're now stinky. In the shower is where I do my best stretching. And stretching (and showering) is important after a great workout. -But be careful- it can get slippery when wet.
I recommend a nice hot shower.
While cleaning/scrub/massage your entire body (pay extra attention to the muscles you just worked out) Bend and stretch to wash/scrub/massage those hard to reach places. Focus when doing each move, give it a little extra.
After the shower. Towel yourself dry. And do a little towel stretch.
Roll the towel a little, stand with feet shoulder width apart, arms up, towel shoulder width apart. Stretch like a rainbow from one side to the other.
Next, while still holding towel, one arm up and one arm down. Sort of tugging from behind. Like tug-of-war with your arms. Stretch and switch.
Bend over and touch your toes (hold 3 sec.)
Bring one knee up to your chest (hold 3 sec.) And switch.
Again bend over and touch your toes (hold 3 sec.)
Squat and hug your knees (hold 3 sec.)
Stand tall and reach, reach, reach for the sky.
Shake it out (whole body shake, similar to a dog shake, but not on all fours:)
-Okay. Hope you don't feel weird doing all of this naked.
Now, Lotion up! Lotion/massage your entire body. Start from your toes and massage all the way up. Feels good! (I know this seems like a lot, but after a few days it will be a easy and normal routine. Trust.)
Then you're off... Do ya thang!
You just had a great workout! Now have a great day!
peace.
Sunday, January 2, 2011
oh.. noooo.... no one gives up this soon...
Don't hate me.
But, we can't start the program tomorrow 1/3/11 :(
1st- I have been sick (a kick ass cold) since Christmas, I thought it would be over by now. A good workout is great for a cold. But. It truly seems like it's getting worst. And. I may need to make a doctors call soon.
2nd- I haven't posted the workout plan yet! Well it's ready, but....
blah... I truly don't have too much energy to type it out right now.
Yesterday I thought about just posting the workout plan and not actually doing it myself... at least until I had the strength to do it. But that would be a lie! And I'm no liar! So, we will do it together.
New Start Date January the 16th 2011. ...hey didn't that just say Jan. 10th?
Hmmm, I must be seeing things. ( okay, if you're really following this blog, you may realize that I changed the start date. But once all of the info is posted you can start anytime you like... so there.)
Sorry about any inconveniences.
But, we can't start the program tomorrow 1/3/11 :(
1st- I have been sick (a kick ass cold) since Christmas, I thought it would be over by now. A good workout is great for a cold. But. It truly seems like it's getting worst. And. I may need to make a doctors call soon.
2nd- I haven't posted the workout plan yet! Well it's ready, but....
blah... I truly don't have too much energy to type it out right now.
Yesterday I thought about just posting the workout plan and not actually doing it myself... at least until I had the strength to do it. But that would be a lie! And I'm no liar! So, we will do it together.
New Start Date January the 16th 2011. ...hey didn't that just say Jan. 10th?
Hmmm, I must be seeing things. ( okay, if you're really following this blog, you may realize that I changed the start date. But once all of the info is posted you can start anytime you like... so there.)
Sorry about any inconveniences.
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