Laura's Fitness Zone

Day 22

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:20:00 +0000

45 min. Plyometric Interval Circuit Training
10 min. Ab workout

Breakfast: 2 breakfast tacos (2 scrambled egg whites, 1 turkey sausage, cheddar cheese and salsa on corn tortillas)
Snack: Bear claw pastry (not good, I know)
Lunch: Spaghetti
Snack: Greek yogurt
Dinner: 3 grilled fish tacos (on corn tortillas) with red beans and rice

Day 21

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:16:00 +0000

Off day!

Day 20

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:15:00 +0000

3 hours of yard work (enough of a workout for one day!)

Breakfast: Egg sandwich with ham
Lunch: Leftover spaghetti
Dinner: One grilled fish taco (corn tortilla) with chips and salsa
Snack: Popcorn

Day 19

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:12:00 +0000

40 min. Power and resistance workout (more cardio interval circuits)

Breakfast: 1 scrambled egg with turkey and cheddar cheese and whole wheat toast
Lunch: Leftover spaghetti
Snack: 100 calorie granola bar
Dinner: grilled chicken on whole wheat pasta with vegetables and whole wheat bread

Day 18

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:09:00 +0000

40 min. Dynamic cardio workout
20 min. Ab workout

Breakfast: Egg sandwich
Snack: Greek yogurt
Lunch: Turkey sandwich with sweet potato chips (all natural)
Snack: 100 calorie granola bar
Dinner: Spaghetti with whole wheat pasta and no sugar added tomato sauce, with vegetables

Day 17

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 19:06:00 +0000

Very sore and tired today!

20 min. stretching only

Breakfast: Egg sandwich
Snack: Greek yogurt
Lunch: Leftover chicken, pasta, and veggies
Dinner: Turkey sandwich and protein shake

Day 16

noreply@blogger.com (Laura Jones) — Tue, 31 Jan 2012 18:56:00 +0000

45 min. Plyometric Interval Circuit

Breakfast: Egg sandwich
Snack: Greek yogurt
Lunch: Protein shake with 1 banana and 1 Tbsp. peanut butter
Snack: 100 calorie granola bar
Dinner: baked chicken with whole wheat pasta in light alfredo sauce, and vegetables

Day 15

noreply@blogger.com (Laura Jones) — Tue, 24 Jan 2012 01:42:00 +0000

I mixed it up today by adding in a different Jillian Michaels DVD. Today's workout focused more on dynamic cardio circuits. I really like how she mixes up the circuits to include many different moves to work the total body and she keeps it moving along so my heart rate stays up during the whole workout. I've also found that it's super important to keep the core engaged throughout every workout. This allows me to stay focused on every move (and not just go through the motions) and get the most out of that workout.

50 min. Jillian Michaels "Banish Fat Boost Metabolism"

Breakfast: egg sandwich with slice of turkey and slice of cheddar cheese
Snack: 100 calorie granola bar
Lunch: Protein shake with 1 banana and 1 Tbsp. of peanut butter
Snack: half turkey sandwich on whole wheat flatbread with slice of cheddar cheese
Dinner: baked salmon on brown rice with grilled veggies (sliced onion, tomato, and carrot) with half of one apple

Saturday, January 21, 2012

noreply@blogger.com (Laura Jones) — Sat, 21 Jan 2012 22:31:00 +0000

This is my off day for my workouts.

Breakfast: 2 breakfast tacos (corn tortillas, scrambled egg, diced potato)
Lunch: Grilled chicken salad
Dinner: Protein shake with 1 banana and 1 Tbsp. peanut butter

Friday, January 20, 2012

noreply@blogger.com (Laura Jones) — Sat, 21 Jan 2012 22:28:00 +0000

30 min. Cardio
20 min. Abs

Breakfast: Egg sandwich
Snack: Greek yogurt
Lunch: Protein shake with 1 banana and 1/2 c. blueberries
Dinner: Grilled chicken salad and chips and salsa

Thursday, January 19, 2012

noreply@blogger.com (Laura Jones) — Thu, 19 Jan 2012 23:20:00 +0000

After three strong days of interval training, my body needs a recovery day. Today I'm focusing more on dynamic stretching and keeping my muscles loose.

30 min. cardio recovery (focus on Yoga poses to stretch)
20 min. jog

Breakfast: One scrambled egg with diced onion, tomato and potato.
Lunch: Protein shake with 1 banana and 1 Tbsp. of peanut butter.
Snack: Greek yogurt
Dinner: Leftover chicken stir-fry

Wednesday, January 18, 2012

noreply@blogger.com (Laura Jones) — Thu, 19 Jan 2012 04:00:00 +0000

Love Jillian Michaels from The Biggest Loser, so I bought some of her DVDs from Amazon awhile ago. She has some some kick-butt workouts. She promotes circuit training, which I really like, using low weight (or your own body weight) and high repetitions. This is to be the best sort of workout to get lean and slender.

Today's workout:
50 min. Jillian Michaels DVD - No More Trouble Zones (7 circuits)

Breakfast: egg sandwich on whole wheat flat bread with slice of cheese.
Snack: 90 calorie granola bar
Lunch: Protein shake with 1 banana and 1 Tbsp. of peanut butter.
Dinner: Chicken stir-fry with whole grain brown rice and vegetables.

Tuesday, January 17, 2012

noreply@blogger.com (Laura Jones) — Wed, 18 Jan 2012 14:22:00 +0000

45 min. cardio power and resistance
10 min. ab workout

Breakfast: egg sandwich on whole wheat flatbread with slice of cheese.
Lunch: Leftover bbq brisket (palm-sized), small side of mashed potatoes, and an apple.
Snack: Greek yogurt
Dinner: 2 chicken tacos on corn tortillas with avocado and cheese, with a side salad.

Monday, January 16, 2012

noreply@blogger.com (Laura Jones) — Mon, 16 Jan 2012 23:14:00 +0000

So I made it through week 1 of my new cardio interval training routine and then took 3 days off (not on purpose) and ate entirely too much cake and ice cream at a birthday party. I may be well rested, but I feel I've taken some steps backwards in my fitness routine. It's still January so it's not like I fully abandoned my 2012 resolution to get in shape and lose weight. But I'm dedicated to staying consistent with the 6 day-a-week workout routine I've set for myself.

Today:
40 min. plyometric interval circuit
20 min. jog

Breakfast: scrambled eggs (1 whole egg) mixed with diced potato, tomato and onion with whole wheat toast.
Lunch: protein shake with a banana and tablespoon of peanut butter
Dinner: leftover bbq brisket (palm-sized), small side of mac and cheese, 1 deviled egg, and side salad

Simple Weightloss Tip - Drink Lots of Water

noreply@blogger.com (Laura Jones) — Fri, 24 Jun 2011 18:49:00 +0000

One very simple weightloss tip is to drink lots of water. In the summertime, drinking lots of water when you work out is especially important. If you have trouble getting the recommended eight glasses of water daily, here's an easy tip-try and infusion pitcher.

Infusion pitchers let you add fruit like lemons, limes, berries or anything you'd like to give your water a flavorful lift without adding calories or sugar, something you definitely don't need too much of.

You can also use these handy pitchers to add fruit to iced tea or other drinks too.

Did you know that drinking too little water can actually make your body retain water? The benefits of drinking lots of water includes keeping toxins flushed from your cells so you'll be healthier overall, plus you'll have beautiful, clear skin and more energy for exercising.

If you don't want to overeat, drink a tall glass of water before your meal to help fill you up.

Best Natural Sunscreen

noreply@blogger.com (Laura Jones) — Tue, 07 Jun 2011 13:35:00 +0000

I've been trying to cut the chemicals out of my life, one product at a time. Now that summer is here, I've decided to stop using my usual toxic sunscreen, full of all kinds of chemicals I can't pronounce and try a natural sunscreen.
My sister, who has an 18 month old baby, told me about Loving Naturals Organic SPF 30 Sunscreen Zinc Oxide 2.7 Oz. UVA/UVB. The ingredient which shields from the sun is the zinc oxide but the other ingredients are all names you would recognize like sunflower oil, hemp seed oil and green tea. The ingredients are organic too, which is a plus for me.

Part of being healthy isn't only exercising and eating right. It's also what you put on your skin. Body care products are usually filled with toxic chemical mixes and each product I can replace with a natural one is helping me to prevent diseases like cancer, Alzheimers and Parkinsons Disease in my future.

So far, I've loved loving Naturals Sunscreen and now I'm one product closer to living a chemical, toxin free life.

Online Fitness Business Opportunity

noreply@blogger.com (Laura Jones) — Sat, 05 Feb 2011 18:00:00 +0000

Beachbody's coaching business opportunity is gaining some real momentum. I had first learned of it through an online job posting site (that's how I signed up), but since then I've been reading about the company through other sources.

Checkout this article from CNBC --> Beachbody Grows Exponentially Thanks To Network Marketing.

Beachbody is receiving so much national attention not only for their fitness and nutritional products, which have been proven to work over and over again, but also for the coaching business opportunity they have made available. What had initially made me say "yes" to becoming a Beachbody coach was the discount I'd receive on all products. Then the more I got into it, the more I saw how much the business is really catered to helping people succeed in both their fitness goals and their business goals. They provide so many resources and connections to help get the most out of your fitness routines and business plan. This is a really solid company to be a part of with great leadership, and once they go international (which the company is working on now), the customer base is going to explode.

Contact me if you have any questions.

Winter Workouts – Conquering the Cold

noreply@blogger.com (Laura Jones) — Fri, 04 Feb 2011 23:03:00 +0000

Man, these freezing temperatures make moving around the last thing I feel like doing. During these icy winter storms, all I really feel like doing is curling up on the couch with a blanket and hot chocolate. With cloudy skies and cold weather, it can be difficult to find the motivation to get out from under the warm bed covers and get active. Science has proven that an object at rest tends to stay at rest, and oppositely an object in motion tends to stay in motion. By making that initial decision to get my body moving, I find it’s actually easier to remain in that active state. So how do I make that happen?

I realize that working out "cheers up" my body chemistry.

When you're physically active, your body releases natural chemicals that actually make you feel good. Neurotransmitters like endorphins, serotonin, dopamine, and norepinephrine help you feel relaxed and happy.
Exercise also reduces your body's production of hormones like cortisol, which are released at high levels during chronic stress and depress the immune system.
Working out has a calming effect on the body. When all else is equal, the harder to exercise the calmer you'll be.

Choosing the right supplements, like multivitamins or a healthy meal replacement like Shakeology can enhance and support the effect on your body chemistry.

Move my body, change my mind.

Exercise has been proven to:

Boost confidence: Achieving a fitness goal, no matter the size, will give you a sense of accomplishment and pride. And it gives you the confidence to achieve other life goals.
Burn calories: How else does the weight melt away? Getting thinner and feeling more fit is likely to put you in a better mood, and making clothes fit better would definitely cheer anyone up.
Redirect your focus and clear your mind: Instead of stressing about a problem or any negativity, you’ll be focusing on pushing yourself physically to get the most out of that workout. I personally feel better about tackling any stress or problems in my life after a good workout.

How much exercise makes a difference?

I’ve been told as little as 10 to 15 minutes of activity a day can improve mood. I’ve found, however, that 30 minutes a day, 3 to 5 days a week, is what really makes a difference, especially if I’m doing something dynamic, like running or cycling. A single workout can jump-start the feel-good body chemicals, and motivate me to continue the workout trend. So the most important thing is getting started.

What kind of workout is best?

One I enjoy. If it's not something I like, then I’d be less likely to make the effort. For instance, I don't happen to be a fan of just lifting weights, despite its many benefits. When I work out, I opt for workouts that involve movement as well as lifting weights, such as plyometrics and circuit training. I also love running outside (not on a treadmill), and yoga. I also love home fitness programs, especially when the winter weather has me stuck indoors. I started P90X a few weeks ago, and I love the diverse workouts the program includes. Identify the activities that bring enjoyment, and get going.

The power of exercise doesn't come from fancy equipment, but from the effort I put in. If I pick something I can get into and that fits my schedule, then the barriers to beginning are lowered. Anyone can find sources of exercise, for example:

Turn everyday errands into workouts when you do them on foot or by bike. (Bonus points for adding a hill, or taking the long way home.)
Check out the activities offered at your local park or community center, like swimming, basketball games, or fitness classes.
Commit to an in-home Beachbody^® workout program that's sure to fit your schedule.

So start today. Boost your activity level and help put a smile on your face, because you don't have to wait for the sunshine to feel good.

Shakeology - The Meal Replacement?

noreply@blogger.com (Laura Jones) — Mon, 31 Jan 2011 03:40:00 +0000

Can Shakeology really replace a whole meal? It depends on your calorie intake. Someone who is focusing on slimming down and losing weight by decreasing the calories consumed per day will definitely find this as a satisfying replacement to any meal. However, someone who has a very active lifestyle and/or is trying to increase muscle mass will need to consume more calories per day than the former example to maintain energy throughout workouts. For those who burn more calories in a day, and therefore require more calorie intake to sustain the necessary energy level, Shakeology makes for a great snack between meals and post-workout.

Personally, I use Shakeology to replace lunch everyday. Beachbody provides numerous recipe ideas. They have either chocolate or greenberry flavors, and I mix my shakes with water, skim milk, or orange juice. I might add some sort of fruit to it, such as a banana or blueberries, which really makes the shake filling. The price for a month’s supply can seem a little high, but there really isn’t anything out on the market that can compare. I’ve tried various shakes that claim they can replace a meal, and I ended up feeling hungry an hour after drinking it. I would definitely say that Shakeology is the healthiest meal of my day. Click here to see what doctors are saying about Shakeology and why they are recommending it to their patients.

The Ingredients

Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
Vitamins and Minerals your body needs to function for optimal health

I would love to get other’s feedback about Shakeology or contact me if you have any questions.