Tuesday, November 25, 2008

Lower body core work with cardio.

“Never neglect the little things. Never skimp on that extra effort, that additional few minutes, that soft word of praise or thanks, that delivery of the very best that you can do. It does not matter what others think, it is of prime importance, however, what you think about you. You can never do your best, which should always be your trademark, if you are cutting corners and shirking responsibilities. You are special. Act it. Never neglect the little things.” Og Mandino

Today was a success in every way. I reached all of my goals, I worked hard and I can rest tonight in knowing that I did my best and as a result, I am another day closer to reaching my ultimate dream!! Remember that today is a gift, a blessing another chance to make a difference - make it count!! Work hard, reach high!!

Daily goals -
Complete scheduled workout - done
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done

Workout 1 - 45 min walk before breakfast - high speed walking 4.6 mph and 11 mins of running high speed 5.5 mph. With post walk stretch.

Total time - 48:11 mins
Calories burned - 305
AHR -118/61% MHR - 173/90%

Workout 2 - Lower body work with core. Warm up - Cathe Drill Max DVD -

Prisoner Squats -
3 sets of 20 reps

V squeezes on balance ball -
3 sets of 20 reps

Lateral skaters -
3 sets of 20 reps

Standing Fire-hydrants -
3 sets of 20 reps for each leg.

Squatting Firewalkers/Crab walk with resistance band -
3 sets of 50 reps

Balance ball leg curls -
3 sets of 15 reps

Mountain climbers -
3 sets of 20 reps

Low pulse lunges -
3 sets of 15 reps for each leg

Balance ball plank roll outs (elbows on ball in plank position to roll out ) -
3 sets of 15 reps

Side to side crunch with both legs raised holding one 17.6 lb DB -
3 sets of 20 reps

Balance ball roll outs on knees -
3 sets of 15 reps

Cross body mountain climbers -
3 sets of 20 reps

Balance ball plank crunches( elbows on bench and feet on ball- pull knees to chest) -
3 sets of 15 reps

Diagonal chops with squat holding one 17.6 lb DB -
3 sets of 15 reps for each side.

Horizontal chops with resistance bands -
3 sets of 15 reps

Balance ball exchange -
3 sets of 15 reps

Standing oblique crunch with leg raise -
3 sets of 20 reps for each side

Total time - 56:12 mins
Calories burned - 535
AHR - 144/75% MHR - 176/92%

Total time for the day - 104 mins
Total Calories burned - 840


Daily Intake -
Calories burned - 1,746
Fat - 20%
Carbs - 40%
Protein - 39%

Meal 1 - 1/2 cup of muesli, 1/2 apple, 1/2 cup of yogurt, 1/4 scoop of protein powder and 2 tbsp of ground flaxseeds. 3 egg whites scrambled with 1 egg. 40 oz of water with 5 bags of green tea.

Meal 2 - 3.5 oz of grilled chicken with bell peppers and onions over lettuce with fat free sour cream and picante sauce. 20 oz of water.

Meal 3 - 1 scoop of protein powder, 8 oz of water and 1/2 scoop of frozen strawberries.

Meal 4 - 7 oz of grilled tilapia and 1 sweet potato. 40 oz of water.

Meal 5 - 1/2 cup of muesli, 1/2 apple, 1/2 cup of yogurt, 1/4 scoop of protein powder. 20 oz of water.

Meal 6 - 2.5 cups of popcorn. 1 cup of milk, 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon and 1 square of Lindt 75% dark chocolate.

6 comments:

Laura Isel said...

WOW! I just came up your blog through another blog I follow and I all I can say is "WOW!" What a true inspiration you are. The before and after pictures say it all. Keep up the great work.

Bren said...

Wonderful workout today. As always you are inspiring me to do my best with adding fitness into my day.

Warm Wishes!

Andy said...

Wow...I'm just barely scratching the surface of your blog, Jen! Looks awesome!!!

Will be reading more here shortly!

Gettin the popcorn ready!

Andy

Kelly Olexa said...

You rock my world sista. Enough said.
Hugs across the ocean!!!

XOXO

Sandrelle said...

Great quote and great workout!! You motivate me too! :)

Evelyne said...

Another great day for you and LOVE that quote!!!