Bali and Thailand here we come!!

I will not be posting on here for the next 3 weeks as we are finally leaving for our big vacation to Bali and to Koh Samui, Thailand! I am so excited!!! All my hard work has paid off as I feel stronger, leaner and in better shape than I have been since I was 18 years old!! The last time we were in Thailand 2 years ago, I was 53 pounds heavier. I did not want to be on the beach without a coverup and I was very self conscious of how I looked. This time there will be no cover up and I can go and enjoy all of the beach activities and feel confidant in how I look in my swimsuit. It is a big deal for me. I am tired of having to hide behind fabric, always thinking about my weight. That is what I did for years, well I say no more, I want to get out there and live it up! I still have allot of work ahead of me when I get back. I have several goals that I want to reach before the end of the year, but I know that I will reach them if I work hard enough! 

I will be taking my HRM with me on our trip and I assure you I will keep working out while we are gone. I have even made a list of goals to reach for while we are on our trip to ensure I stay on track! Yes, I will treat myself, but I want to be active and feel good about what I did, because soon it will be time to get back into my routine and measure and weigh again. 

Goals for our vacation - 

1. To burn at least 6,000 calories while on our trip through strength training and cardio. 
2. To continue to lift at least 3 times a week. 
3. To watch my portion sizes and be mindful of empty calories!! 

I will be logging my calories burned and workouts in a notebook and will report back with what I have done. I will not be logging my foods in terms of a caloric deficit each day, however I will be watching closely the portion sizes and types of food I am eating. 

The resorts we are staying at have amazing fitness facilities and I plan to take advantage of them! One of the resorts we are staying at is a health resort. There will be chefs to customize our meals however we wish, personal trainers, yoga/pilates instructors..etc. So I can tell you I really will be focused on keeping this vacation one in which we have an amazing time but one that I can come back from and feel great about how well I did!! 

I want to thank everyone for your support over these past 12 weeks that I was getting ready for this trip! It was worth every second of hard work! I want to say a special thanks to my Loosing the Weight in 08 group and our amazing leader Shawna. The idea for the group Olympics really challenged me to take my workouts up a notch and helped get me ready for this trip! I look forward to coming back and starting a new challenge! 2009 will be here before we know it so I want to work hard and make the most of 2008 while I still can!! 

My best to each of you - see you September 17th! 

Another great day of lifting!

This was by far one of my best weight workouts in terms of intensity. I stacked all my weights so that I could go from one to the next in a fast pace. If I did need a break in between sets it was only for a few seconds. It was a fast, short workout but an extremely effective one! My arms are shot!! I gotta say, I love that feeling!! 

Biceps, Shoulders and Triceps - 

Standard Bicep 21's working high to low weights- perform 1 set - 84 reps total 

21 reps with 25 lb DBs 
21 reps with 17.5 lb DBs 
21 reps with 11 lb. DBs 
21 reps with 6.6 lb. DBs 

Alternating Hammer curls - working high to low weights - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Alternating Cross body curls - working high to low reps - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Alternating Seated Shoulder presses - working high to low weights - perform 2 sets - 160 rep total - 80 reps each arm 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Standing Arnold press - working high to low weights - perform 1 set - 80 reps total. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 

Tricep extensions with resistance band - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps, then hold and pulse another 20 reps - 40 reps total each arm 
repeat for 2nd set 

Two arm lying down tricep extensions - working high to low weights - perform 2 sets - 120 reps total 

20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

One legged dips - 40 reps 

Total time - 53 mins 
Calories burned - 337 
AHR - 118/61% Zone 2, MHR - 163/85% Zone 4 
Caloric deficit - 474 

Totals for the week - 
Time - 221 mins 
Calories burned - 1,458 
Caloric deficit - 1,995 

Chest and Back

Workout 1 - Chest and Back Strength Training - 

Chest press, fly and push up set - 

Standard Push ups - 30 reps 

Chest press on balance ball - 30 reps with 25 lb DBs 

Wide fly Push ups - 30 reps 

Chest flys on balance ball - 30 reps with 17.5 lb DBs 

Standard Push ups - 30 reps 

Alternating close grip chest press - 30 reps total - 15 each arm with 25 lb DBs 

Divebomber Push ups - 30 reps 

Chest fly and press combo on balance ball - 30 reps with 17.5 lb DBs 

Back Rows and Pull up set - 

One arm dumbbell rows working high to low weights - 90 reps for each arm - 180 reps total.

30 reps each arm with one 35 lb DB

30 reps each arm with one 25 lb DB

30 reps each arm with one 17.5 lb DB

Rack Pull ups - 30 reps total - 

10 reps wide overhand grip 

10 reps close underhand grip 

10 reps close overhand grip

Total time - 45 mins 

Calories burned - 333

AHR - 125/ 65% Zone 2, MHR - 159/83% Zone 4 

Workout 2 -  22 min walk with 8 mins of  lower back and core work - Cathe Core Max DVD 

Total time - 30 mins 

Calories burned - 137

AHR - 104/54% Zone 1, MHR -  120/63% Zone 2 

Workout 3 - 40 mins of elliptical and treadmill intervals with upper and lower back work - 

Rear delt flys on balance ball - 50 reps with 6.6 lb dumbbells

Scapular retractions with resistance band - 70 reps total - 15 reps, then 40 reps hold and pulse, then 15 reps

Supermans - 50 reps 

Total time -  40.44 

Calories burned - 270

AHR - 120/63% Zone 2, MHR -  158/82% Zone 4 

Totals for the day - 

Time - 115.44 mins 

Calories burned - 740 

Caloric deficit - 890

Totals for the week -

Time - 168 mins 

Calories burned - 1,121

Caloric deficit - 1,521 

Another STS Clip!!

New Cathe STS Clip!!

Another Cathe STS clip is out on youtube!! This is the 3rd one released so far. SO exciting!!! 

Biceps, Shoulders and Triceps

Workout 1 -  Strength training - Biceps, Shoulders and Triceps with 10 min warm up and stretch.  

Standard Bicep 21's working high to low weights - 84 reps total 

21 reps with 25 lb DBs

21 reps with 17.5 lb DBs 

21 reps with 11 lb. DBs 

21 reps with 6.6 lb. DBs 

Hammer curls -  60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs 

Cross body curls - 60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs 

Two arm lying down tricep extensions - 45 reps with 17.5 lb DBs 

Standing Skull crushers - 45 reps with one 25 lb DB.

One legged dips - 60 reps 

Arnold press - 45 reps with 17.5 lb DBs 

Seated alternating press - 45 reps with 25 lb DBs 

Standing in and out flys - 45 reps with 11 lb DBs 

Total time -  53.04 

Calories burned - 381 

AHR - 125/65% Zone 2, MHR - 165/86% Zone 4 

Caloric deficit - 631

Fitness note - I did not get the core max in today. I will have to do some extra segments tomorrow! Still had a great workout and so happy with my lifting today! 

Weekly Plan - August 25th - August 28th

This week is a busy one as we are leaving in 3 days for our vacation. My leg is getting better but I still have to be careful that I do not make it worse before our trip so I am focusing on weights and core work for this week. 

Goals for the week - 

1. Get 3 days of lifting in before we leave. 

2. 16 oz of water first thing in the morning before I eat. 

3. 4 cups of Green, White or Red tea per day

4. Loose another .5 inch ( somewhere, it really does not matter where...LOL) 

5. Maintain a daily deficit of 500- 750 

The plan for the week - 

Monday August 25th - 

Biceps, Shoulders and Triceps with 2 segments of Cathe Core Max 

Tuesday August 26th - 

Back and Chest work followed by 20 mins of Balance ball core work.

Wednesday August 27th - 

Biceps, Shoulders and Triceps with Ab Ripper X 

Thursday August 28th - 

Leaving for vacation will be back home September 17th!!

First day running since injury!!

I was so happy today because it was my first time to run since I hurt my leg last week!! I started off with a strong walk for 35 mins, then I ran for 10 mins non stop!! I know it is not what I was doing before, but considering this past week I could not even run, I was SO excited!!! It is a step in the right direction and I feel that I am getting stronger and recovering well. 

I will try to do this again tomorrow and hopefully my leg will be strong and I can make it another 10 mins or more depending on how it feels. I stretched after and I am icing it as we speak. This was a hard experience to learn from...always STRETCH and never do deadlifts right after a hard run...LOL!! But difficult moments in life are there for a reason and as my friend Erin told me, everything happens for a reason so I have to look at this as a lesson I can learn from! 

Workout 1 - 35 min walk with a 10 min run then another 5 min walk. 

Total time - 50.36 mins 

Calories burned - 300

AHR - 115/60% MHR - 158/82% 

Caloric deficit - 400 

Workout 2 - P90X Back and Biceps - did not complete :) I took the night off, got my hair highlighted and went to dinner with friends! I will have to make it up this weekend! 

P90X Chest, Shoulders and Triceps...

Yesterday was great. My leg is feeling stronger!! I had to modify some of the moves in my cardio today as I was doing Drill Max and could not do the high impact moves due to my injury. It worked well however for a good way to get my HR up and give me the right about of challenge without pushing it too hard. My weight session was great. I lifted well. My chest was sore from all the push ups on Tuesday but I "pushed" through.  I can really see the benefits of logging each exercise with reps and weight as last night I was able to read how my shoulder work has increased in such a short amount of time.

Never forget that progress comes in many forms...from the scale, inches lost, increase in aerobic fitness, lowering of your resting heart rate, increase in muscle mass and strength and improving your dietary habits which will last a life time!  Lets work hard to progress every day in some way or another, always taking a step forward in the right direction! 

Workout 1 - 20 min walk with 25 mins of Cathe Drill Max - warm up repeat only. 

Time -  45 mins 

Calories burned - 184 

AHR - 51% , 53% MHR - 73%, 68% 

Workout 2 - 35 min warm up with Cathe Drill Max - warm up repeat and Drill 1,2 and 3 cardio segments modified followed by P90X Chest, Shoulders and Triceps - 

• Slow motion 3 in 1 push ups - 15 reps 
  
• Standard push ups - 20 reps 
  
• In and out shoulder flys - 10 reps with 11lb. DBs 
  
• One legged chair dips - 30 reps 
  
• Plange push ups - 8 reps 
  
• Pike press push ups - 12 pres 
  
• Side tri rises - 24 reps total - 12 reps each side 
  
• Floor fly push ups - 12 reps 
  
• Scarecrows - 12 reps with 11lb. DBs 
  
• Overhead tricep extensions / Skull crushers - 20 reps with one 25lb. DB 
  
• Two twitch speed push ups - 20 reps 
  
• Standing Y shoulder presses - 24 reps total - 8 reps with 17.5 lb DBs, 8 reps with 11.b DBs and 8 reps with 6.6 lb DBs 
  
• Two arm lying down tricep extensions - 20 reps with 17.5lb DBs 
  
• Side to side push ups - 10 reps 
  
• Straight arm pour flys - 12 reps with 11lb DBs 
  
• Side leaning tricep extensions - 30 reps total - 15 reps each arm with one 17.5 lb DB 
  
• Weighted shoulder circles - 30 reps with 6.6 lb DBs 
  
• Throw the bomb/ single arm overhead tricep extension - 24 reps total - 12 rep each arm with 17.5 lb DBs 
  
• Diamond push ups - 7 reps 
  
• Slo mo throws/ 3 move seated straight arm fly combo - 12 reps with 11lb DBs 
  
• Front to back overhead tricep extensions - 24 reps total - 12 reps each arm with one 17.5 lb DB
  
• One arm balance push ups - 10 reps 
  
• Standing fly, row, shoulder press combo - 12 reps with 11lb DBs 
  
• Lying down dumbbell cross body blows - 30 reps total - 15 each arm with 17.5 lb DBs 
  

Total time -  92 mins 

Calories burned - 473 

AHR - 56% MHR - 86% 

Totals for the day - 

Time - 137 mins 

Calories burned - 657

Push ups - 117 

Caloric deficit - 757

Totals for the week - 

Time - 413

Calories burned - 1,541

Caloric deficit - 2,493 

Pushups - 274

Doing better!

I took yesterday off, which was smart because this morning my leg is feeling better than ever!! I think the change in my workouts are paying off and i am starting to heal! 

I first want to thank each of you. I was so surprised by the amount of comments and support that you all gave me! It really shows me how much you all are supporting me on this journey. It touched my heart. It is hard to explain how it feels to be miles away from home and my family, yet feel so connected to people I have never met. You - each of you - have blessed me in a way I will never forget. 

I did well yesterday despite my day off. We went out to dinner last night, and I did well and managed to still have a 400 deficit for the day! 

Today I am going out for a walk and hopefully I will be able to go faster, maybe a light jog, but we will see. I do not want to ruin a good thing. Now that I am doing better I want to continue to move forward not go back and hurt myself again! I am also doing my P90X weights tonight which have been a great way to keep on my program despite the fact that I have not been able to run. 

Thanks again for everyones support. I am constantly in awe of the support that Spark gives! It has changed my life! 

Daily totals - 
Caloric deficit - 400 

Weekly totals - 
Time - 276 mins 
Calories burned - 884 
Caloric deficit - 1,736 

NYC Marathon Motivation!

Someday soon I WILL cross that line!! 

"Go confidently in the direction of your dreams!" Thoreau

A Thought for Thursday...

"I've come to realize that the difference in success or failure is not how you look, how you 

dress, or how you're educated. It's how you think!"  Mac Anderson 

Something for all of us to remember! Our thoughts control our actions, let us be mindful of them today......  

We WILL reach our goals! 

We WILL do our best today!  

We CAN do any thing we set our minds to! 

We CAN reach our highest potential!  

Remember - Try replacing the words "I can't" with "I am not willing to" and see what happens!!  

Only 133 days left in 2008.....LETS MAKE THEM COUNT!!! 

Healthy curry salad dressing

I found this video through a group on spark that I am apart of called Thrive.  This dressing looks great.....give it a try! 

Great commercial...

I have been watching the Olympics non stop and there is one commercial from Nike that I just can not get enough of! Every time I watch it I get so motivated!! The images and message just moves me! 

Work hard, reach high!! 

Stronger today!

My leg is feeling better today. I still can not run or walk too fast, but I feel encouraged and know that this time will pass and I will be back to normal soon! 

I went for a good 45 min walk outside this morning. It was a cool day, full of sunshine and it made for a perfect setting for a great walk. I wanted more than anything to run - I had to really work hard not to over do it and just start running, but I held my pace, a strong walk, not too fast but enough to give my leg a challenge. 

Workout 1 - 45 min walk outside 

Calories burned - 131

AHR - 48%, MHR 57% 

Workout 2 - Yoga/Pilates combo - 30 mins Pilates DVD including work with balance ball and 15 mins of Rodney Yee Yoga DVD 

Total time - 45 mins 

Calories burned -  85

AHR - 41%,  MHR - 53% 

Workout 3 -  P90X Chest and Back

• Standard push up - 40 reps
  
• Wide front rack pull ups - 12 reps 
  
• Close grip/military push ups - 30 reps 
  
• Reverse grip rack chin up - 12 reps 
  
• Wide fly push ups - 30 reps 
  
• Closed grip overhand rack pull ups - 17 reps 
  
• Decline push ups - 15 reps 
  
• Heavy pants/two arm rows - 15 reps with 25 lb. dumbbells and 30 reps with 17.5 lb. dumbbells
  
• Diamond push ups - 25 reps 
  
• Lawnmowers/ one arm rows - 44 reps total - 22 reps each arm with a 35 lb dumbbell 
  
• Dive bomber push ups - 20 reps 
  
• Back flys - 25 reps with 17.5 lb. dumbbells 
  

 Total time - 47 mins 

Calories burned -  236 

AHR - 55%  MHR - 84% 

Push ups - 160 reps total 

Workout 3 -  Slow walk after strength training 

Total time - 37.32mins 

Calories burned - 110

AHR - 48% MHR - 58% 

Totals for the day 

Time -  174 mins 

Calories burned - 562 

Caloric deficit -  864

Totals for the week - 2 days 

Time - 276 

Calories burned - 884 

Caloric deficit - 1,336  

Cathe STS is coming!!

From Cathe.com  - STS has been designed to be a 3 ½ month linear periodization program featuring three workout cycles called mesocycles, each lasting four weeks. Each mesocycle will have a different purpose with the first cycle focusing on muscle endurance, the second on hypertrophy and the third on strength.

You will do a different workout every week for a total of 12 weeks along with an active recovery week between mesocycles one and two and two and three to help your body rejuvenate and prepare for the next cycle. 

Here are the first two clips of Cathe's new STS  which will be coming out soon! I have been waiting for this for 8 months!! 

What is STS and why does it work! To find out more details about this awesome system  see the link below - 

Science behind STS 

P90X Shoulders and Arms with walk...

Last night I worked out, and it felt great. I missed my running intervals and the intensity and high calorie burn it brings while lifting but I know I need to let my leg heal.  I will be doing my strength training at night until my leg is more stable so that my husband and assist me if I need it and to ensure that I do not over do it.  

P90x Shoulders and Arms DVD followed by a 41 min walk. 

• Alternating Shoulder press -  30 reps total - 15 reps alternating each arm with 17.5 lb. dumbbells 
• In and out biceps curls -  35 reps with 17.5  lb. dumbbells 
  
• Two arm tricep kickbacks - 12reps with 11 lb. dumbbells 
  
• One arm tricep kickbacks - 30 reps total - 3 sets of 10 each arm with one 17.5 lb. dumbell
• Deep swimmers press - 24 reps with 17.5 lb. dumbbells
  
• Full supination concentration curls -  30 reps with 17.5 lb dumbbells. 
  
• One legged bench dips -  65 reps 
  
• Upright rows - 30 reps with one 25 lb dumbbell 
  
• Static bicep curls - 52 reps with 17.5 lb. dumbbells.
• Seated two angle shoulder flys - 30 reps with 11 lb dumbbells 
• Laying down tricep extensions - 30 reps with 17.5 lb. dumbbells 
  
• Front and lateral standing shoulder flys - 30 reps with 11lb. dumbbells 
  
• Congdon curls - 16 reps with 25 lb dumbbells. 
  
• Side tri rises - 60 reps 

Total time - 102 mins 

Calories burned - 322

Caloric deficit - 472 

AHR - 48% MHR - 80% 

Monday Motivation!!

There is NO success without hardship! 

All things are difficult before they are easy.  

Success is not measured by what you accomplish.  

It's gauged by the opposition you encounter,  

and the courage with which you struggle against overwhelming odds.  

The harder the conflict, the more glorious your victory.  

No pain, no gain;  

No guts, no glory;  

No cross, no crown.  

If you wish to enjoy life's pleasures,  you must also endure it's pains.  

Make up your mind before you start to attain your goal  that sacrifice is part of the package.  

The highway to success is a toll road.  

Copyright 2007 www.yourdailymotivation.com 

Tough times never last...

This weekend was hard. My last workout was Thursday, not by choice, I am having to rest my leg because I have pulled a muscle due to lack of stretching and overextending myself. It is a hard lesson to learn, but I am choosing to look at this as an opportunity rather than defeat. 

I will be focusing on my diet this week. It is true that 80% of how we look is based on what we eat! As for my workouts I will be doing Yoga and Pilates using the balance ball. I went for a long slow walk on Saturday which was good, but towards the end my leg was really bothering me and I had to go home to ice and care for it. I would like to get in at least 30 mins of walking in each day, until it has healed and I am strong enough to run again. 

This injury comes at a hard time for me as my husband and I are leaving for our vacation in just over a week, so I need to be really smart about what I am doing so I can be strong and healthy for the trip. 

My goals and plan have obviously changed from previous weeks but I think it is always good to reach for something - always have a goal in mind that you want to meet regardless of your limitations. 

Nutritional goals for the week - 

1. Continue to eat clean, non processed foods. My ratio for this week will be different as I do not need the high carbs for my runs. Fat - 20%, Carbs - 30%, Protein - 50% 
2. Drink 4 cups of Green, White or Red tea a day. 
3. Every morning wake my body up with 16 oz of water before eating. 
4. Maintain a daily caloric deficit of 400 - 600 

Physical goals for the week - 

1. Rodney Yee Yoga DVD and Cathe Core Max - 3 times 
2 . P90X CST and BB with Ab ripper X - 3 times using light weights. 
3. Walk at least 30 mins daily to start, then build up when leg is stronger to 60 mins - (slow running if possible) 

Not the best of days, but I gave it my all.

Today was hard. My legs were very sore which was odd because yesterday was my day off.  I had to really push it today and I am glad that I did but my legs are feeling pretty shot right now! 

I stopped my first run at 60 mins to stretch, especially my right leg, it was really tight. But after stretching I came back with a second run, which was faster. I did well and finished strong. All in all, it was not my best day, but I did my best.  Hopefully after a good stretch tonight my legs will be back at 100% for tomorrow! 

Workout 1 - 10 min warm up walk followed by a 45 min run and a 5 min walk to cool down and stretch. 

Total time - 60 mins - Run time 45 mins 

Calories burned -  591 

AHR - 77% Zone 3, MHR - 92% Zone 5 

Workout 2 - After stretching from my run, I re- started my HRM for run 2.  I started with a 5 min walk for a warm up then a strong 20 min run and ending with a 5 min walk cool down. 

Total time - 30 mins - Run time 20 mins 

Calories burned -  341 

AHR - 82% Zone 4 , MHR - 95% Zone 5 

Totals for the day - 

Time -  90 mins 

Calories -  932 

Caloric deficit -  750 

Totals for the week - 

Time - 270 mins 

Calories burned - 2,754 - 3 days 

Caloric deficit - 2.350 - 4 days 

One step at a time!

Today was another wonderful workout! I pushed it hard on my run this morning despite the plan to take it slow. Maybe it was from watching so much of the Olympics!! I ran hard, it was a short run, but I pushed it to my upper zones - 4 and 5.  I would run, not in an all out sprint, but hard for as long as possible, then drop back into a steady pace but not my usual easy pace for longer runs. This was hard as I wanted my recovery pace to be slower but I really wanted to take myself harder than I ever had before. Towards the end - after around 20 mins or so of running my all out pace was a bit slower and the same was true for my recovery pace. I could only keep this up  pace a total of  30 mins, but I am glad I pushed it today.  

I am trying to learn more about different training methods not only to increase my time but overall endurance. I have SO much to learn. I can see that I am getting faster, but I have a long way to go from where I am to where I want to be, though, half the fun is going through the journey!! Some day when I cross that line and finish my first marathon I will look back and remember all of these runs and how every step I took, no matter how small it seemed at the time brought me another day closer to that finish line! What a day that will be! 

Workout 1 -  5 min warm up walk followed by a fast 30 min run with a 5 min cool down walk. 

Total time - 40 mins 

Calories burned - 450 

AHR - 82% Zone 4, MHR - 98% Zone 5 - Minutes in zone 4 - 17 mins - zone 5 - 12 mins.  

Workout 2 - 30 mins of Cathe Butts and Guts DVD - 

Walking lunge/ squat combo with 11 lb dumbbells 

Deadlifts with 55 lb barbell 

Single leg squats with one 17.5 lb dumbbell 

Side to side Hammer punches - repeat 2 segments 

Forward thrusting hammer punches - repeat 2 segments 

Free standing squat/ lunge combo - repeat 2 segments 

Total time - 30 mins 

Calories burned - 267 

AHR - 72% Zone 3, MHR - 88% Zone 4 

Totals for the day - 

Time -  70 mins 

Calories burned - 720 

Caloric deficit -  500

Totals for the week - 2 days 

Time - 180 mins 

Calories burned -  1,822

Caloric deficit - 1,300

Keep pressing on!

Today was a great start to the week. I switched from using my P90x bands to doing rack pull ups. This was amazing, it took the level of intensity up quite a bit which was just what I needed! As with anything, I am going to have to work on these and improve my reps and form as I progress, but for my first day I think I did really well. 

I used a mix of heavy and lighter weights today which gave me a burn in my biceps that I have never had! On my barbell curls, my form was good up until rep 6 on my heavy sets, so I need to be sure and watch my back and keep my arms isolated.  Other than that I felt strong and my form was great on all other sets.  The mix of burning out my arms and back then running on the tread gave me a real challenge.  It is always a good idea to mix up your training and I feel I did just that today!! 

Workout 1 - P90X Back and Biceps DVD with 30 mins of running intervals. 

Warm up - 10 mins of butt kicks, high knees, jumping jacks, walking lunges, squats, round house kicks, hammer punches and skaters. 

Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 

• Wide front rack pull-ups - 15 reps 
  
• Lawnmowers - 30 reps total - 15 each arm with 35.7 lb. dumbbells 
  
• Twenty ones - 21 reps  - 17.5 lb dumbbells 
  
• One arm cross body curls - 24 reps total - 12 reps each arm with 17.5 lb dumbbells 
  
• Switch grip pull-ups - 50 reps total over 4 sets 

Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 

• Elbows out lawnmowers - 30 reps total - 15 reps each arm with 17.5 lb dumbbells 
  
• Standing barbell curls - 16 reps total with 55 lb. barbell - set 1 - 10 reps , set 2 - 6 reps 
  
• One arm concentration curls pyramid set -  74 reps total - 7 reps with 25 lb. dumbbells,  10 reps each arm with 17.5 lb dumbbells and 20 reps each arm with 11 lb dumbbells.  
  
• Reverse grip bent over rows - 20 reps with 55 lb barbell

Treadmill intervals 5 mins -  

1 min at 6.0 mph

1 min at 7.0 mph

1 min at 8.0 mph 

1 min at 7.0 mph 

1 min at 6.0 mph

• Open arm curls - 15 reps with 17.5 lb dumbbells 
  
• Static arm curls - 16 reps with 17.5 lb. dumbbells 
  
• Congdon Locomotive -  40 reps total - 20 each arm with 17.5 lb dumbbells 
  
• Crouching Cohen curls - 12 reps with 17.5 lb dumbbells 
  
• One arm corkscrew curls - 40 reps total - 20 each arm with 17.5 lb dumbbells 
  
• Rack chin ups - 8 reps 
  
• Seated bent over back flys - 20 reps with 11.lb dumbbells 
  
• Curl up- hammer down curls - 20 reps with 17.5 lb dumbbells 

Treadmill intervals 5 mins -  

1 min at 6.0 mph

1 min at 7.0 mph

1 min at 8.0 mph 

1 min at 7.0 mph 

1 min at 6.0 mph 

• Hammer curls - 20 reps with 17.5 lb dumbbells 
  
• Rack pull ups - 13 reps 
  
• Supermans with 15 second hold between sets - 5 reps 
  
• In and out hammer curls - 16 reps with 17.5 lb dumbbells 
  
• Strip set curls - 32 reps total - 8 reps with 55 lb barbell, 8 reps with 25 lb dumbbells, 8 reps with 17.5 lb dumbbells and 8 reps with 11 lb dumbbells. 

Total time - 110.34 mins 

Calories burned - 1,102 

AHR -  77% - Zone 3, MHR - 97% - Zone 5 

Caloric deficit - 800

Results for 8/4 -8/10 and Plan for 8/11 - 8/17

This was an amazing week. It started off with one of the best strength training workouts I have had to date and ended with the best run of my life on Saturday. I still did not see a payoff as far as the scale. It can be frustrating, but I am seeing such a difference in all other areas of my body and fitness levels that suddenly the scale becomes less of a significant means of measuring my success. Regardless of the results - I am so proud of what I accomplished.  

Over the last 2 weeks I have not lost any weight however I have now lost a total of 3 inches!  This week alone I lost another 1.1 inches. I was able to wear 2 size M jackets that I bought earlier in the year, a big change from the size XL, I was wearing this time last year. I am making progress, slowly but it is showing. I feel lean, and strong and my clothes are fitting better than ever. Now it is time to press on to another week and focus on the next 16 days before we leave!! 

Results August 4th - August 10th - 

Calories burned - 5,604 - 5 days 

Caloric deficit - 5,000 -  7 days 

Pounds lost - 0 

Inches lost - 1.1 - Waist - .5  Calf - .3  Hips .3***Last week I lost .7 in my hips - so in 2 weeks I have lost 1 inch in my hips alone!!  

Weekly Plan  11th - August 17th 

Monday August 11th -  

Workout 1 -  P90X Back and Biceps with 30 min run 

Workout 2 - 30 mins of Power Yoga DVD 

Tuesday August 12th -  

Workout 1 - 30- 45 min run/30 min walk. 

Workout 2 - Cathe Butts and Guts DVD 

Wednesday August 13th -  Rest. 

Thursday August 14th - 

Workout 1 - 45 mins of HIIT on the treadmill 

Workout 2 - 45 min slow run followed by 30 mins of Power Yoga DVD

Friday August 15th -  

Workout 1 - P90X Chest, Shoulders and Triceps with 30 min run  

Workout 2 -  60 min yoga/ balance ball combo and Ab Ripper X DVD 

Saturday 16th -  

Workout 1 - Long run - 90 mins 

Workout 2 - 30 mins of Rodney Yee Power Yoga 

Sunday August 17th -  Rest. 

The best run of my life in the most unusual place!

Today was an amazing day! I went to work with my husband and the location proved to be the perfect setting for a great run. He works outside of the city where there is an old Soviet era industrial plant that is set in the woods near by. It is a rather large area with roads winding in and out of the facilities. 

I knew it would be a great place to run because two of my husbands colleagues would run there after work while training for the NYC marathon for this year. The setting, while not beautiful was quite peaceful with birch trees all around. The roads where in good condition for the most part, though I found it to be a fun adventure running off into the more wooded areas where the roads suddenly stopped! All in all, it was a great setting for a memorable and unprecedented run for me. 

It was only 2 1/2 weeks ago that I posted my longest non stop run of 70 mins, it was a moment to remember. Today I did better than I could have ever expected. I ran today, in the cold and drizzle and I loved every second of it!! I ran strong. I kept a steady pace with a few intervals of all out running, and some minutes of a slower and more relaxed pace mixed in. My stride was long and my breathing was easy and well controlled. I felt very conditioned, never weak or out of my element. 

I started off with a warm up walk of 7 mins, then did a strong 30 min run. I did not want to stop but I knew if I was going to have a long run then I needed to pace myself and take a short walking break to stretch out my legs. So I walked for another 7 mins, then the moment came that I will never forget. 

I kept running, and running and running! The longer I went the more motivated I was to go strong and keep pushing it! I ended up running non stop for another 90 mins!!!!! My total run time was 120 mins!!!! I started to cry when I realized that I had just ran longer and harder than I have ever done, it was a moment I will never forget. 

I felt strong, accomplished and motivated more than ever to keep reaching towards my dreams. When I see how far I have come in such a short time it gives me the confidence to continue to dream BIG! 

Total time - 7 mins walk, 30 min non stop run, 7 min walk, 90 min non stop run, 2 min cool down - 136 mins. Total run time - 120 mins PR for longest overall run and PR for longest non stop run. 
Calories burned - 1,320 
AHR - 76% Zone 3 , MHR 101% Zone 5....I was working! 
Caloric deficit for the day - 900 

Well worth the effort!

Today was hard, plain and simple! I had to really push through,but I am glad I did. I had NO energy despite my day off yesterday, I felt completely zapped but I took it one step at a time and made it through and for that I am SO proud of myself!!  

Workout 1 - Partial Cathe Drill Max DVD along with 36 mins of slow treadmill running between drills. 63 mins of cardio combined with 20 mins of strength training drills - used 11 and 17.5 lb dumbbells, which are heavier than I have used before in this workout, but it gave me a good challenge.  

Strength Training circuits - 

In warm up performed 15 pushups 

Drill 1 - performed drill twice with 11 lb dumbbells  

Drill 2 - band work and push ups - dive bombers-12 core pushups -12  

Drill 3 - bicep work with 17.5 lb dumbbells on balance ball  

Drill 4 - balance ball with 11 lb. dumbbells and 20 pushups with hands only on balance ball.  

Total time - 83 mins  

Calories burned - 738  

AHR - 72% Zone 3 , MHR - 88% Zone 4  

Push ups - 59  

Workout 2 - 60 mins of Yoga/ core work -  

20 mins of Rodney Yee Power Yoga DVD  

20 mins of Segment 2 - Cathe Core Max DVD - Balance ball work 

20 mins of Baron Baptiste Core Power Yoga DVD  

Total time - 60 mins  

Calories burned - 215  AHR - 51% Zone 1, MHR - 68% Zone 2  

Totals for the day -  

Time - 143 mins  

Calories burned - 953 

Caloric deficit - 800

Do not wait another day to win...start TODAY!!

"While most are dreaming of success, winners wake-up and work hard to achieve it." 

Do you have a set goal in your mind that you want to accomplish today? Take a moment and turn your focus away from the finish line and think about the next 24 hours. Where can you improve today? Set a goal, any goal, it does not matter how big or small and do what it takes to get it done! 

So I have asked you to list your goals for the day and now I will tell you mine  

1. To enjoy the progress that I have made, living in this moment, remembering how far I have come!  

2. To eat clean and to meet my ratios of 30% protein, 50% carbs and 20% of healthy fats for the day.  

3. To accomplish 60 mins of yoga/pilates and 60 mins of cardio. 

I will WIN today because I will reach, I will work, I will dream and by the end of today I will be closer to my goal than I was yesterday...and that is progress!  

You Can Start to Win at Any Time!! 

By Max Steingart  

To solve any problem or reach your goal  

you don't need to know all the answers in advance.  

But you must have a clear idea of the problem  

or the goal you want to reach.  

All you have to do is know where you're going.  

The answers will come to you of their own accord.  

Don't procrastinate when faced with a big difficult problem, 

break the problem into parts and handle one part at a time.  

If you can get up the courage to begin,  

you have the courage to succeed.  

It's the job you never start that takes the longest to finish.  

Don't worry about what lies dimly at a distance,  

but do what lies clearly ahead.  

Your biggest opportunity is where you are right now.  

Once you begin you are half done!!  

Copyright 2007 www.yourdailymotivation.com 

15 min Balance ball routine

In talking with my Mom and other friends of mine, I decided to start posting videos and workouts  each week to help guide you along as you discover new ways to add variety to your fitness routine. Some of you I know are more advanced and have been practicing Yoga or Pilates for some time, while others may be just beginning. We are all at different levels in our journey but one this remains constant and that is our desire to learn more and to become the best that we can be. 

Working with a balance ball helps to strengthen your overall core strength and it improves your flexibility as well. Try to do this routine 2 to 3 times a week. As with anything in life, consistency is the key to seeing results. 

A wonderful, relaxing day!!!!

Today i decided to take the day off. It was much needed and I am so happy that I did!! I feel refreshed and ready to go for tomorrow. Even though I did not exercise today I did really well with my eating today. I kept it clean and I met all of my dietary goals.  Daily deficit - 300 

Totals for the week so far - 
Time - 486 mins 
Calories burned - 3,331 
Deficit - 3,000 

15 min Cardio Bootcamp

This is a wonderful 15 minute cardio workout.  Try adding this to the beginning or the end of your existing routines for an added burn!!! 

Depending on your fitness level you can modify this workout to meet your fitness needs.  To intensify, try adding weights and more intensity to these moves from the routine - 

• Butt kicks - Add bicep curls and use 3 to 5 lb weights or weighted hand gloves 
  
• Walking lunges with torso twist - hold 10 lb dumbbells 
  
• Jumping jacks - use 3 lbs or weights hand gloves. 
  
• Side shuffles - add 5 or 10 lb. dumbbells and at the end perform 10 reps of reverse wood choppers with a plyo squat. 
  
• Walking lunges with shoulder press - add 5 to 10 lb. dumbbells. You can also do front and lateral raises on this one as well for an added push. 
  
• Side to side lunge - add 5 to 10 lb dumbbells
  

Another wonderful day!

Today was a light day for me. I was feeling the effects of the P90X  and Kick Max combo from yesterday, but I did not want to just take the day off and get stiff, so I modified my workouts, listened to my body and it turned out to be a great day!! My body said thanks! :)

Workout 1 -  10 min walk warm up then 30 min slow run followed by a 21 min fast walk. 

Total time - 61 mins 

Calories burned - 511

AHR -  70% Zone 3, MHR - 84% Zone 4 

Workout 2 - Cathe Core Max DVD - Segment 1 and part of segment 2 with an additional routine with weights.  

Additional Core work with weights - 

• Oblique side twist with leg raise - 120 reps total - 70 reps with  one 17.5 lb. dumbbell and 50 reps with one 11 lb. dumbbell. 
  
• Plank hold - 2 reps with hold for 60 seconds each. 
  
• Standing oblique rotation - 100 reps non stop with one 17.5 lb dumbbell
  
• Standing front rotation - 100 reps non stop with one 11 lb. dumbbell
  
• Windmills - 3 sets of 20 reps with one 11 lb dumbbell
  
• V-ups - 20 reps total - 10 reps holding a 17.5 lb. dumbbell and ankle weights and 10 reps with ankle weights only. 
  

Total time - 60 mins 

Calories burned -  246 

AHR -  53% Zone 1, MHR - 73% Zone 3 

Totals for the day - 

Time - 121 mins 

Calories burned -  757

Caloric deficit -  700

Pilates Ab workout

Below is a short but effective video from Sparkpeople's coach Nicole.  I wanted to post this for people who view my site but are not members of Spark.  If you are new to pilates try starting off with this routine 3 times a week.  If you have been training for some time, add this to your existing core or pilates routine for variety and an extra boost.  

Keep pressing on!

Another day in the books! I did well today, it was hard as my legs were pretty sore but I pressed on. I did not follow the plan that I had made for today, but the variation proved to be a great change of pace and left me exhausted and feeling great!! 

Workout 1 - P90X Legs and Back - (replaced band work with rows.) 

• Balance Lunges - 30 reps with one 17.5 lb. dumbbell. 
  
• Calf raise squat - 25 reps with 11 lb. dumbbell. 
  
• One arm dumbbell rows - 50 reps total - 5 sets of 10 - 25 reps each arm with 40 pound dumbbell. 
  
• Underhand bent over rows - 50 reps total - 5 sets of 10 with 54 lb. barbell. 
  
• Single leg dead lift squats - 20 reps. 
  
• Single leg super skater squats - 50 reps with 6.6 lb. dumbbells 
  
• Wall squats - 90 secs non stop - alternating low and mid squat. 
  
• Step back lunge - 30 reps with 11lb. dumbbells. 
  
• Alternating side lunges - 30 reps 
  
• Alternating single leg wall squats - 60 sec. 
  
• Three way lunge kicks - 40 reps 
  
• Dumbbell pullovers - 16 reps total - 1 set of 8 reps with 47 lb. dumbbell and 1 set of 8 reps with a 35 lb. dumbbell 
  
• Sneaky lunge - Walking Deep lunges on toes only with hand raise - 30 reps 
  
• Chair pose with arms raised holding one 6.6 lb. dumbbell - 2 reps hold each 30 sec. 
  
• Toe roll ISO lunge - 40 reps with 11 lb. dumbbells. 
  
• Groucho/ crab walk - ( walking deep plyo squat ) - 45 sec non stop 
  
• 80/20 Cyber speed squats - 30 reps standard and 30 reps with jump squat. 
  

Total time - 60.16 mins 
Calories burned - 361 
AHR - 60% Zone 2, MHR - 86% Zone 4 

Workout 2 - Cathe Kick Max DVD - 

Total time - 61.37 mins 
Calories burned - 555 
AHR - 72% Zone 3, MHR - 86% Zone 4 

Workout 3 - Rodney Yee Power Yoga - 

Total time - 28.05 mins 
Calories burned - 141 
AHR - 56% Zone 1, 69% Zone 2 

Totals for the day - 
Time - 149.58 
Calories - 1,057 
Caloric deficit - will report back.... 

Daily motivation!!

This was in my email this morning and I found it the perfect motivation to get my day started! So what can I do today that will take me a step closer towards success? I will give the next 24 hours all that I have. I will take time to remember that this day only comes around once and therefore I need to enjoy where I am now in my journey; not looking ahead but rather focusing all my attention in the THIS moment and to cherish how far I have come. 

Successful Action is Cumulative in Results 
Max Steingart 

Success is the sum of small efforts, repeated day in and day out. 
Many people take the first step and stop. 
Yet, with every additional step you take, you enhance immensely 
the value of your first step. 

All masters of success are chiefly distinguished by their power 
of adding a second, a third and perhaps a forth step in a 
continuous line. 

There is no royal road to anything. 
One thing at a time, all things in succession is the rule of life. 
That which grows fast, withers as rapidly. 
That which grows slowly, endures. 

Do not despise the bottom rings in your ascent to greatness. 

Finding my balance...

Today was the start of a new week with new goals and it was a success! I ended up going for a short walk/run in the morning as the weather was so cool, it just seemed a waste not to go out there and enjoy it.  My legs are pretty sore from of all things - the P90X yoga! It is not a high caloric burning exercise but is so effective and I think will be really helpful in keeping me flexible and for prevention of injuries.  When I was finished with the yoga I felt exhausted and yet I felt as if I was full of energy! 

Workout 1 - Slow walk/run - 25 min walk with 21 min non stop slow run. After my run I did a 20 min balance ball pilates DVD. Only burned 47 caloires with this one but it was a great stretch and the perfect way to start off my day. 

Total time - 46.22 mins - Run only - pilates dvd - 20 mins extra. 

Calories burned - 300-  Run only -  plus 47 from the pilates post run. 

AHR - 62% Zone 2 , MHR - 78% Zone 3 

Workout 2 -  P90X Yoga DVD 

Total time - 60 mins 

Calories burned - 245

AHR -  52% Zone 1, MHR - 73% Zone 3 

Workout 3 - P90X Shoulders and Arms with 30 mins of treadmill intervals.

Treadmill warm up 15 mins - 

5 mins at 5.5 mph 

2 mins at 6.0 mph 

1 min at 6.0 mph and 10% incline 

1 min at 6.0 mph 

1 min at 6.0 and 10% incline 

5 mins at 5.5 mph 

Rounds 1 and 2 - P90X

• Alternating Shoulder press -  40 reps total - 20 reps alternating each arm with 17.5 lb. dumbbells 
  
• In and out biceps curls -  32 reps with 17.5  lb. dumbbells 
  
• Two arm tricep kickbacks - 32 reps with 11 lb. dumbbells 
  
• Deep swimmers press - 24 reps with 17.5 lb. dumbbells
  
• Full supination concentration curls -  45 reps total - 25 reps with 17.5 dumbbells, then second set of 20 reps with 25 lb dumbbells. 
  
• One legged bench dips -  50 reps 

Treadmill intervals 15 mins - 

5 mins at 5.5 mph 

2 mins at 6.0 mph 

3 mins walking at 3.5 and  15% incline 

2 mins at 6.0 mph 

3 mins walking at 3.5 and 15% incline 

Rounds 3 and 4 - P90X 

• Upright rows - 35 reps total - 20 reps with one 25 lb dumbbell then next set - 15 reps with one 25 lb dumbbell 
  
• Static bicep curls - 52 reps with 17.5 lb. dumbbells 
  
• Two arm flip grip tricep kickbacks - 30 reps with 11 lb dumbbells 
  
• Seated two angle shoulder flys - 32 reps with 11 lb dumbbells 
  
• Crouching Cohen curls - 40 reps total - 20 reps with 17.5 lb. dumbbells and 20 reps with 11lb. dumbbells 
  
• Laying down tricep extensions - 30 reps with 17.5 lb. dumbbells 
  
• Front and lateral standing shoulder flys - 30 reps with 11lb. dumbbells 
  
• Congdon curls - 30 reps with 17.5 lb dumbbells 
  
• Side tri rises - 50 reps 

Total time - 90 mins 

Calories burned - 925

AHR - 78% Zone 3 , MHR - 94% Zone 5 

Totals for the day - 

Time - 216 mins 

Calories burned - 1,517 

Caloric deficit - 1,000

Daily note - AWESOME DAY!!! I feel amazing! I pushed it today and it was worth every second!! 

Weekly Plan - August 4th - August 10th

I now have only 3 weeks until we leave and I am more determined than ever to make the most of this time. I need to be smart however and NOT over train so that I can be active and enjoy my vacation to its fullest! 

This weeks plan is a little different in that I will be giving myself a break from my longer cardio workouts and will be focused on strength training and core work. I want to shock my body this week , I want to awaken my metabolism and give my body a challenge different than what I have become accustomed to. 

My motivation for the week - 

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny." -Anonymous 

Goals for the week of Aug 4th - Aug 10th - 

1. Wake up my body - morning 16 oz of water before eating 
2. Yoga and Pilates - at least 30 mins a day - 5 days 
3. No bread even whole grained, milk or processed foods of any kind. 
4. 5 days of cardio, 4 days of strength training, 4 days of core work. 
5. Maintain 500 - 800 caloric daily deficit. 

Monday August 4th - 

Workout 1 - Morning Balance ball pilates DVD - 30 mins 
Workout 2 - P90X Yoga - 60 mins 
Workout 3 - P90X Shoulders and Arms with ABX and 30 mins of incline pyramid intervals. 

Tuesday August 5th - 

Workout 1 - Morning Run outside 45 mins 
Workout 2 - Power yoga with Rodney Yee DVD - 45 mins 
Workout 3 - P90X Legs and Back with 30 mins of incline pyramid intervals and push up/chest work. 

Wednesday August 6th - 

Workout 1 - Morning Balance ball pilates DVD - 30 mins 
Workout 2 - P90X Yoga - 45 mins 
Workout 3 - Chest, Shoulders and Triceps with 30 mins of treadmill intervals and Butts and Guts DVD - Ab work 

Thursday August 7th - 

Workout 1 - Morning Run outside 45 mins 
Workout 2 - Power yoga with Rodney Yee DVD - 45 mins 
Workout 3 - Back and Biceps with 30 mins of treadmill intervals. 

Friday August 8th - 

Workout 1 - Morning Run outside 45 mins 
Workout 2 - P90X Core Synergistics 
Workout 3 - Butts and Guts DVD - all segments with 30 mins of incline pyramid intervals. 

Saturday August 9th - 

Workout 1 - Drill Max DVD - all segments or morning 45 min run. 

Sunday August 10th - 

Day off!!! 

Ok, so this is the plan. Now it is up to me to get out there and MAKE IT HAPPEN!! I say we press on, stay strong and always remember to take it one day at a time. Forget about what happened last week, or last month and focus on what you can do TODAY to take you another step closer to your goal. You have been given a clean slate this morning - a chance to start over! Do not waste another second - get out there and LIVE UP TO YOUR POTENTIAL! ! 

Protein Pancakes!

I was first introduced to the protein pancake by my friend Bekka and ever since I have been hooked!! Here is my version of the recipe - 

4 egg whites

1/2 cup of raw oats

1 Tsp. of cinnamon 

1Tbsp. of ground flaxseeds

Additional ingredients you can add - 

1/2 apple

1/2 scoop of protein powder 

Mix all ingredient together, pour into a small pan ( non stick spray is very helpful). Wait until the pancake is done around the edges and flip. I top mine with 1.33 tbsp of maple syrup or honey. All natural strawberries perseveres are really good as well. Watch your serving sizes on the toppings!!  Enjoy! 

Nutritional Info per pancake without toppings - 

Calories - 248 

Fat - 5.3g

Protein - 20.7g 

Carbs -  30.0g 

It's all in the state of mind...

If you think you are beaten, you are,
If you think you dare not, you don't.
If you like to win, but think you can't,
It is almost certain you won't

If you think you'll lose, you're lost
For out of the world we find
Success begins with a fellow's will
It's all in the state of mind

If you think you are outclassed, you are,
You've got to think high to rise,
you've got to be sure of yourself before
You can ever win a prize

Life's battles don't always go
To the stronger or faster man,
But soon or late the man who wins
Is the man WHO THINKS HE CAN!

The start of what will be a wonderful month!!

It is hard to believe that today is August 1st. This year is flying by, only 5 more months left in 2008 and I feel that I have so much I want to accomplish, I will get there, I just need to take it one step at a time. 

Workout 1 -  31 mins of Cathe Butts and Guts DVD with  25 mins of running intervals. 

Treadmill warm up -  15 mins 

5 min at 5.5 mph 

2 min at 6.0 mph 

2 min at 6.5 mph 

2 min at 7.0 mph 

1 min at 5.5 mph

1 min at 7.0 mph

1 min at 5.5 mph

1 min at 7.0 mph

Walking lunges with 6.6 lb dumbbells 

Deadlifts with 43lb barbell 

One legged squats 

Treadmill interval - 5 mins - 

2 mins at 5.5 mph 

1 min at 5.5 mph and 10% incline 

1 min at 5.5 mph 

1 min at 5.5 mph and 10% incline 

Forward thrusting hammer punches

Squats with barbell - 43 lbs. 

Side to side thrusting hammer punches

Free standing lunge squat combo

Firewalkers 

Glute squeezes on ball

Total time 56.12 

Calories burned - 521

HR - Avg. 73% Zone 3, Max - 96% Zone 5 

Fitness note -  I did not do the entire dvd this time but the running intervals added a great challenge. 

Workout 2 -  Windsor Pilates and Yoga combo

Total time - 30.23 

Calories burned - 123

HR - Avg 53% Zone 1, Max - 68% Zone 2 

Fitness note - This did wonders for my legs. The stretching felt amazing! I really need to start doing more yoga at least once a week. 

Totals for the day - 

Total time - 86.35 

Calories burned - 644

Caloric deficit - 750