Lil Surfer Girls

~Turkey Yoga~

2011-11-23T17:14:00.000-08:00

Yoga for kids is one of my most favorite activities to do with my girls. They love it! Rita's kindergarten teacher thinks it's good for the kids too and incorporates it into the curriculum twice a month. Last week I was lucky enough to get to actually teach the class. There is a kid yoga teacher training in January and I just may get some hours training in that specialized area! Here's a wonderful way to kick off the Thanksgiving festivities with your kids....

~Turkey Yoga for Kids~

~Start in mountain pose with your eyes closed

~Take a deep breath in through your nose and imagine all of the delicious food smells we associate with Thanksgiving

~Imagine Turkey, Mashed Potatoes, Green Beans, Cranberries, and Apple or Pumpkin Pie or any other foods your family will enjoy. Taking deep breaths in between naming different foods.

Next we will go through movements for each of the foods listed above...

~Turkey Strut: however you want moving around the room. With a big group we formed a circle and flapping our wings and strutting our stuff all around saying

"Gobble Gobble Gobble"

~Mashed Potato: a famous dance move from the 50's like a combo of the twist but moving one foot in front and back

~Green Beans or Peas: Gotta get our veggies in! First we harvest our veggies by planting seeds and by raining down on them and giving them plenty of sunshine. For Green Beans we stand as straight as we can and jump up and down. For Peas we get in a tight ball and roll on to our backs while holding our knees in tight

SUN

RAIN

GREEN BEANS & PEAS

~PIE! We stand in Mountain again and look the the left then right and then up and look for an apple tree. Tree Pose and we grow our branches and then sway to the right and left. Then we put our arms in front and make a big circle for our basket and we either reach up high on our tippy toes for the apples or we squat low for the pumpkins. We then stretch our arms and do a back bend while we dump our fruit out and then fill and dump again several times.

TREE

BASKET

PICK FRUIT

DUMP FRUIT

~Finally our basket is so full we can't pick it up so from a squatting position we fall back and grab our feet for happy baby pose.

~Close our eyes for the finally resting talking about all the great food we put into our bodies to make us strong and healthy!

~Mystery Plant~

2011-10-14T16:12:00.000-07:00

Here it is take two! Any guesses??? Click here for take one

~Music of the Minute~

2011-09-07T12:46:00.000-07:00

Where will you be in 5 Years???

"The best thing about the future is that it comes one day at a time."
Abraham Lincoln

~Lunch Box Idea~

2011-09-05T21:19:00.000-07:00

Happy Back to School!

Along with Rita's first day of kinder lunch pick...taco salad...she's getting yogurt raisins and some cinnamon "school book" cookies...i think they will love it!

~Hurricane Rita~

2011-09-04T18:37:00.000-07:00

I just did a big grocery stock up and from the looks and cost of it I am well prepared for a hurricane. It's funny how I remember evacuating being so much fun as a child and now anytime one is mentioned it's absolutely dreadful. My heart is always home with those friends and family I left behind in that amazing cajun country!
So, here's hoping the first days/weeks of Kindergarten are smooth sailing! I stocked up on LOTS of fun lunch box ideas...hope to get back into blogging about that too! Here's a peek of my pantry items...

I just love the way grains look in glass jars!

And tonight for dinner: Pollo and Carne Asada Burritos...with left over Broccoli

Sure makes this Beachmom's heart very happy :-) how she opened it up to roll the broccoli inside!

YUMMY!

MYSTERY PLANT....

So we planted some Sunflower Seeds in this pot mixed with top soil and some compost and all I know is these are NOT Sunflowers...so any guesses???

~Music of the Minute~

2011-08-16T23:52:00.000-07:00

"Music washes away from the soul the dust of everyday life."
~Berthold Auerbach

~Consistenly Inconsistent~

2011-08-15T20:13:00.000-07:00

Consistently Inconsistent? Huh? Does that even make any sense. Well I'd say it sure does for me...these days at least. I then started to think back and I feel like I can go back as far as my very first year of college oh something like 20 years ago! YIKES! I was very consistent at going to college but I was very inconsistent at sticking to a major. Luckily, I pulled it together and figured things out and finished with a BS in Nutrition. It has been however a very inconsistent career choice and I haven't quite found my niche in this field I love so much. Enough about that...that's a different post altogether, perhaps a different blog even....

I had two very consistent pregnancies with my thyroid being inconsistent for both putting my body into hypothyroid for the entire length of my pregnancies. I was however much more consistent in eating well and working out through the first pregnancy and still gained 55 pounds. The second time around when the weight gain seemed to be a carbon copy each month of the first I quickly realized, it was sort of out of my control and I ate whatever my lil heart desired = 55 pounds again... maybe that's why i'm still trying to lose the baby weight from the second time around!

My triathlon training has been very inconsistent...I just can't seem to fit it in. I mean I could if I could live off of just 4 hours of sleep...can't sorry I tried and it doesn't work! I won't bother with my l.o.n.g list of reasons. One thing I have been consistent at lately is Yoga! It has helped with my core strength so much and my flexibility has improved greatly.

I have been inconsistent in blogging as well and time plays a factor again. Hopefully my schedule will become more consistent so I can find some time for blogging, and training, and living. I have decided to forgo the olympic distance tri I had planned next month and instead do a weekend Level One Yoga Teacher Training!!! Two years ago, it was listed on my 5 year plan of things I'd like to do and if I start now, I may just be able to achieve this goal. I wish I had the time and money to just dive in and go for it full time but I am just thankful for the opportunity to take my yoga to the next level. My original plan was to obtain a Les Mills Body Flow certification but let's just say that things have been very inconsistent with that plan with no fault of my own...all the changes at my gym has influenced this goal. Oh well...luckily my tri buddy had an alternative plan to the triathlon as well and in fact she's the one who influenced my destination/decision and will be joining me in the journey of Yoga Teacher Certification! We all need a lil bit of this and and a lil bit of Nat in our lives! Thanks Bunches!

~Sum It Up Sunday~

2011-07-11T14:07:00.000-07:00

On Monday...
shhh don't tell anyone

One thing is for certain, I am staying consistent with not quite staying focused. Two weeks into it and I've had lots of distractions both work and fun. Although I have been loosely following my Triathlon Training it has been S.L.O.W moving! Can we just add a couple more hours to the day???

DIVERSION
di·ver·sion

noun /diˈvərZHən/ /dī-/
diversions, plural

An instance of turning something aside from its course
* - a diversion of resources from defense to civil research

An activity that diverts the mind from tedious or serious concerns; a recreation or pastime
* - our chief diversion was reading

Something intended to distract someone's attention from something more important
* - a subsidiary raid was carried out on the airfield to create a diversion

Diversion is the ultimate 3D platformer for Android with 3 unique worlds, 100 levels, and 150+ characters to unlock and collect!
* - a game I uploaded last night and OH WOW addicted!

Ok Ok Focus Let's get back on track...

WEEK THREE

~Monday:
Stretch and Warm Up (20 min easy jog) and weight training

~Tuesday:
Yoga followed by 500 yard Swim a.m. and 3.5 mile run p.m.

~Wednesday:
10 mile bike I will likely be riding my bike to the bay and
swimming there!

~Thursday:
Yoga followed by 500 yard Swim a.m. and 3 mile run p.m.

~Friday:
10 mile bike

~Saturday:
5 mile run and weight training

~Sunday:
Rest
i know there is only one rest day but like i said it's been a slow couple weeks and i promise to get back on track and will make sure i'm getting those rest days in!

October 2010 Women's Series San Diego

~Slow and Steady Wins the Race???~

2011-07-06T21:02:00.000-07:00

HAPPY 4TH OF JULY!!!
just a day or so late...
We had a nearly perfect fourth and hope the same goes for ya'll! We didn't have any official plans so we just went with the flow. It was nice to be able to celebrate this holiday with our sweet lil family unit. We started the day out slow and just walked around our funky lil neighborhood taking in the morning scene. Stopped off at the corner market to pick up some last minute necessities. We decided to get to grilling and head down to the beach for the long haul. Behold a sweet photo montage aka excessive amounts of photos used to tell our story...

The Great American BBQ

Roasted Potato Trio with Garlic and Peppers

Star Brownie Bites

Peppercorn Pork Tenderloin~Corn on the Cob~Portobello Mushrooms~Parmesan Garlic Bread

Turkey Kielbasa and Andouille Sausage

Feast Enjoyed by All

Wagon ride to the beach for the Lil Surfer Girls

Setting up the most perfect spot...Lucky!

Plenty of time for some Fun In The Sun

Lovely Sunset

Time for the surfers to paddle out and watch the fire works from the water!

~Waiting for the Fireworks~

Lots of excitement during the show

Spectacular view when you get to sit directly across from the action!

Sleepy Wagon Ride Home Late at Night

Yes life is good when you get to take it slow on a day like the 4th of July! Not so good is my S~L~O~W start to my tri training. My body still seems to be healing from a recent back injury and I am getting it checked out soon so I am hesitant to register for the September Tri Rock Series. If it is only the sprint distance, this is an event I hope to be apart of. If not there's always the San Diego Women's in October! I have a week under my belt for the 10 Week Training Plan for the Olympic distance training plan and I do eventually plan to blog about it. Planing a Sum it Up on Sunday post and will play catch up for the last week! One thing I haven't been slow at lately are my bike rides!!!

And I am a happy lil beachmom now that Craig can keep up too!

~Fitness Goals~

2011-06-27T20:47:00.000-07:00

We've all set our own fitness goals at some point in our lives. Mostly at the beginning of a new year. Some follow through while others lose motivation early on. Some plan to eat better, drink more water, work out more often etc...etc. We've all set our ideal goals whether it's that magic number on the scale or perfect size we see ourselves at. Sometimes even after we've achieved such goals we still aren't satisfied. One of the best fitness goals you can set is to complete some sort of race. The camaraderie in such an event is quite overwhelming and the sense of accomplishment is something that can never be taken away from you. After completing my first Triathlon, I was a changed woman and was already looking forward to the next event. THIS is a goal YOU can achieve. On one of my swim practices, I met a 70 year old woman on holiday in San Diego scoping out a good spot to swim as she was also training for her first Tri! I still haven't decided what distance I will participate in just yet and I probably need to decide pretty soon as this is said to be an event that sells out quickly. I have decided to begin the Olympic Distance 10 Week Training Plan. I am already questioning whether I can fit the workouts in this week or not but like I said before, getting started is always the most challenging part. Gotta love a plan that starts the first day OFF! although I did run 3 miles today ;-)

Ready or Not...It's GO Time!

~Overly Indulged~

2011-06-26T21:23:00.000-07:00

Well hello old blogger friends...long time, no blog! Yes indeed it's been nearly a month of living the life and finding myself overly indulging outside of the official vacation zone!

There are many ~~reasons~~ excuses for bending the moderation rules. From taking it easy due to a few "growing pains" and just the lack of grace in the growing old process to a few new electronic toys to add to the already many distractions! And just the fact alone of living a vacation lifestyle with bills here in San Diego...which have recently included a number of burrito runs!

Getting Started...that's the hard part. Once you figure out the plan along with some realistic goals and then develop a rhythm and follow through with it the rest is easy! Soooo now to figure out the plan...by tomorrow!!! For the TRIATHLON training! OH! MY! Well I wanted to do an Olympic Tri this time around but it's like 10 Weeks away!!! And the suggested training plan is 18 WEEKS! So now im feeling anxious and nervous and about to chicken out and just do the sprint. BUT...I found a 10 Week Training Plan!!! If I wouldn't have been Overly Indulging now for a month I'd be confident going in with the commitment to do an Olympic distance but today I'm totally having second thoughts! So the catch is...if I can talk someone else into doing their first Triathlon i'll do the Sprint with ya...any takers!

So how 'bout it fellow San Diego bloggies...wanna try a Tri???

Check it out...Sprint Distance Training Plan

~Music of the Minute~

2011-06-21T21:11:00.000-07:00

I know i've been gone a little bit tooo long but one thing I know for sure....I miss blogging. I've been overly indulging in life and truly need the blogosphere to help keep me on track! I have a few things in the works so stay tuned...until then enjoy this catchy lil tune!

~Lunch Box Idea~

2011-05-23T15:22:00.000-07:00

Put a Little Love in their Lunch Box!

Today I sent:
Turkey and Cheese Sandwiches Cut into the Shape of Hearts!
Carrots and Black Olives
Peach

~Music of the Minute~

2011-05-19T21:02:00.000-07:00

~Going home means getting comfortable being who you are and who your soul really wants to be. There is no strain with that. The strain and tension come when we're not being who our soul wants to be and we're someplace where our soul doesn't feel at home~
Melody Beattie

~Book from the Club~

2011-05-17T15:08:00.001-07:00

Quick Entertaining Read!

~He's BAAAAACKKKK!!!~

2011-05-17T11:11:00.000-07:00

Mister Banana Dog himself has graced us with his presence!

Lunch Box Idea:
click here for more ideas

This is a PB&J Banana Dog on a Whole Wheat Bun = YUM! & Fun! Side of Baby Carrots and Pretzels

~Low Carb Pizza! Say What??~

2011-05-16T20:21:00.001-07:00

Just in case you missed my last post...I am following a ~Low Carb "Diet"...in moderation~

Ok so the only way to omit the carbs from pizza is to omit the dough...uh oh! This is exactly why this type of eating plan is only temporary. I will say however that my level of fullness hasn't exactly changed. After dinner, I am left feeling satisfied and only missing the taste of the carbs I have eliminated. I do wake up in the morning feeling very hungry and make sure I have a hefty serving of ~Oatty Oat Oats~ to help make up for my lack of carbs in the evening. I had a good friend ask me if I was worried that I would gain weight back and then some after all is said and done. Let me remind you that I am not depriving myself of the healthy carbs, I am just choosing to consume them before 5 o'clock. But, believe me this is only a short plan and I am very much looking forward to resuming my normal eating habits.

While my family gets to eat this...

I'm eating this...

Oven-Baked Cheese Crisps

Ingredients:

* 1 cup grated hard cheese (such as Parmesean) - NOT the dried powdery stuff

Preparation:
Preheat oven to 350 F.

Note on type of cheese: You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp "shell," whereas cheddar will be more chewy and "lacey" (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.

Toss cheese with any seasonings you'd like -- garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

And then I just basically sauteed the pizza toppings in a little olive oil and balsamic vinegar and topped with cheese~

In the mix...Spinach, Red Bell, Portobello, Broccoli, Garlic, Onion, Garlic Herb Chicken Sausage...YUMMY

~Low Carb "Diet"...in moderation~

2011-05-15T20:31:00.000-07:00

I've never followed a fad diet or really restricted myself from food. I LOVE food...ALL of it and I will eat and enjoy pretty much anything! I have always practiced everything in moderation...even having days of over indulgence! I battled with hypothyroid and gained 55 pounds with both pregnancies. I busted my butt in the gym throughout my entire pregnancy with Rita and lost most of the weight before getting pregnant with Ruby. I realized very quickly that my body was going to do a repeat performance with pregnancy number 2 so I stopped stressing over the weight gain issue fairly quickly. I did work out but just not as much nor for as long....the weight has not been as easy to lose. I studied nutrition in college and now have been able to learn from experience that the ONLY way to lose weight is by counting calories and making sure you have more going out than going in. It truly is a perfect science!

I have always been a calorie counter. When I was first diagnosed with hypothyroid and I was more swollen with a slight weight gain, I immediately went to calorie counting. I would use three books and log everything I consumed and all of the nutritional information in a notebook. Today technology makes it super easy to do with some even having a bar code scanning function. I have been a big fan of Spark People and recently the My Fitness Pal app for the smartphones!

When I began the Whittle Your Middle workout plan, I started to not worry so much with the calorie counting. I spent that time blogging about my goals and accomplishments instead. Then, with the Interval Training I stopped altogether. I noticed that I would eat just a little more or have one more glass of wine or just a little bit of that won't hurt since I'm working so hard! Next thing you know I'm eating like I'm a kid with the fastest metabolism ever. Even with good food choices the calories add up! It is no longer my goal to get to my pre-pregnancy weight but I would love to drop just a few more pounds...they say the last 10 is the hardest!

I am now resorting to drastic measures. I have vowed to not eat carbs past 5 o'clock. Yes there are things that I eat for dinner that have a few carbs otherwise there wouldn't be anything to eat! And just for the record I am getting plenty of carbs during the day...just restricting at night. This is awkward for me. I take pride in just how much I enjoy food. I don't want to be that girl picking out the stuff I can't eat! It's too late...I'm already 6 days into it! I've found some pretty good recipes and ideas and I will share this short journey with you.

~Oats in a Dark Chocolate Dream~

2011-05-14T08:55:00.000-07:00

Oats in a Jar...hmmm sounds mighty interesting to me. Oh look I have a pretty empty jar of Dark Chocolate Dreams...I guess I better give it a try. Oh WOW!! What a fantastic idea! YUM!

Not only do you end up with an easy clean up but you also get EVERY last drop of this dark chocolate dream. Adding the hot oatmeal just melted the chocolate peanut butter and gave me a sweet taste in every bite. Thanks to Fit Foodie Finds for so many amazing ideas and recipes!

I feed a family of four so i'll share my Oatty Oat Oats recipe with ya'll...

1 Cup of Multigrain Oats
1 Cup Oat Bran
1/4 Cup Flax Seeds
2 1/2 Cups Water
1 Cup Vanilla Almond Milk
Bring to a Simmer/Slight Boil, Cover and Cook until most water is absorbed and mixture thickens about 10 minutes. Steel Cut Oats take much longer!

I'll do an assortment of different toppings or sometimes add some banana or blueberries into the mix before cooking. For the Oats in a Jar, I layered Bananas, Oatmeal, Peanut Flour Sauce, and then topped with raisins, banana, and peanut flour sauce. This made a larger serving of oatmeal than I usually eat. That's okay cause I had two lil surfer girls very interested in helping out AND just wait till you hear all about my NO CARBS after 5 O'clock commitment...Umph!

~Week (Interval Training) SIX~

2011-05-09T13:46:00.000-07:00

Week SIX: May 8-14

Wow! This is my last week of this interval training commitment! I truly feel as though I have taken control of my fitness with ~Whittle Your Middle~ and ~Interval Training~. I am happy that i've been able to find a place of doing this for my health and not just the numbers on a scale. I want to grow old gracefully and since having two children i've learned just how hard you have to work at this thing called life. Remember we create our own happiness so find something that makes you smile regularly :-)

SUN:
Day OFF!
~Happy Mother's Day~

MON:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!
30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Today I decided to start from heaviest to lightest just to change it up. I will most likely continue to do this in my workouts until I decide to challenge myself again!

20 minutes Elliptical

TUE:
Yoga
Body Flow
Yes I did both classes this morning and it felt great! I've been waiting to get the chance to try the Tuesday Power Yoga class and it was a great class but I still just love the Body Flow all around! Craig was off so we took advantage of it being just us for a change and rode our bikes to SeaWorld and enjoyed our time not having to lug around snacks, water, or two kids! We rode almost all of the rides we wouldn't typically be able to do! So much fun

WED:
Day Off

Thur:
Yoga

Fri:

25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
Good Day!

Sat:
Surf Yoga
Wow this DVD is pretty awesome. I did a sun salutation with 6 sets of 12 push ups...OH YEA!

~Week One~
~Week Two~
~Week Three~
~Week Four~
~Week Five~

DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Foods of the Rainbow~

2011-05-04T21:09:00.000-07:00

Lunch Box Idea:

Yea back to ole faithful in the lunch making department....

Baked Scoops, filled with beans and rice and topped with cheese, avocado and cilantro

This is a hit every time...and it doesn't matter how I create it...layer dip style, nacho style or even taco salad. Yum! Yum!

~Music of the Minute~

2011-05-04T12:04:00.000-07:00

Oh yea this makes me wanna go out dancing!!!

~Week (Interval Training) Five~

2011-05-02T23:11:00.000-07:00

Week Five: May 1-7

SUN:
Day OFF!
Was a busy work weekend. I worked and event today for Project Wildlife and spent my day outdoors in perfect weather seeing and hearing about animal rescues. It was super cool!

MON:
Bike (25 min) Run (30 min) ~~Swim~~ Bike(45 min)
What a wonderfully sunny day! Who needs the gym when we have a day like this. I did end up skipping the swim since I wasn't fully prepared. Craig came along...and even ran! He surfed in the morning and I slept in so we left in hurry that I forgot my goggles and surf vest! Still I biked 25 minutes there, then ran for 30 and after some much needed sun bathing R&R we had a nice leisure 45 minuted ride home! Today=Perfection!

TUE:
Body Flow

30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)

20 minutes Elliptical

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
oh yea check check and check today is complete!

Thur:
Yoga

Fri:
~~4 mile run~~
Happy Birthday to ME! Wishing for some sunshine to go with that ocean breeze!
I skipped the gym this day and just hung out in that beautiful sunshine instead!

Sat:
~~Rest Day!!!~~
I had to make up for missing yesterdays run...I did Body Pump and 20 min on the elliptical.

~Week One~
~Week Two~
~Week Three~
~Week Four~

DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~Week (Interval Training) Four~

2011-04-28T11:57:00.000-07:00

Week Four: April 24-30
Check Out Week One, Week Two and Week Three!

SUN:
Happy Easter = Day OFF!

MON:
5.5 Mile Run
Cliffs + Pier
Nice sunny but windy day. Felt it after for sure!

TUE:
Body Flow

30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Bumped it up a notch and boy i sure did feel the difference!

2030 minutes Elliptical
I held nice and steady but was.ready.to.be.done!

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
Today was wonderful!! I have a new BFF that i've socialized with from time to time around the gym and it's been sooo very nice to have her around. I am usually an all business kind of gal when it comes to working out but this has been a nice addition to my daily routine.

Thur:
Back/Abs
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down

So my plan for today had to be adjusted since my work schedule changed at the last minute. I snuck out early...thanks babe! Made it to the 8am Yoga class and it was awesome! I was once again reminded the importance of taking rest days to give your body the opportunity to grow stronger. So I will make an honest effort to take 2 days off a week.

Fri:
4 mile run and/or
Body Pump?
Yep I did body pump after changing up my routine nearly 6 weeks ago! It still kicked botty big time! I am feeling it today. After I went with friends and we did an extremely challenging run~45min? and I was holding strong until it was time to climb back down the "goat trail" haha not today thank you!

Sat:
Rest Day!!!
Happy Birthday Ruby!

DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.

~An Egg-cellent Idea~

2011-04-26T14:40:00.000-07:00

Hungry??? Always!! Ok so what are you gonna do with all of those Easter Eggs??? I know!

Chop up some onion of course! Maybe some celery...um will lettuce work?

Chop and Mash up One whole egg and 2 egg whites

Stir in the onion/lettuce mix and a couple blobs of yogurt

Top my favorite cracker with lettuce, tomato, and egg salad

TA DAAAAA! Egg-straordinarily delicious!

What do you do with your Easter Eggs?