Insanity

I am about to try Insanity for the first time. I have to do the fit test first. I am borrowing my neighbor's. Then I am going to try the one entitled, "Dig Deep." Sounds awful. Aparently my neighbor was sore for days, but because the program is a 60 day program with only Sundays off, she didn't get the rest she wanted. I'll try it a few times. Maybe I'll be doing it in CT when I go!

The fit test is simply how many of the following exercises you can do in a minute (and my results, which should improve over the 60 days):
Switch Kicks: 58
Power Jacks: 43
Power knees: 89 - which I think I missed something because I only did one leg...hmm...
Power Jumps: 32
Globe Jumps: 9 - ok, they are a series of 4 jumps each, before you make fun of me!
Suicide Jumps: 22 (think burpee or squat thrust)
Push Up Jacks: 23 - Those are the worst!
Spidermans: 45 - they're called something else, but because I'm so tired, I can't remember what in the world they are called, but I know I've done them before as Spidermans.

ALSO, this is the last month of the Bikini Body Countdown! You can do it! Have you tried on your bikini? I just wore mine to the beach on Monday and felt great (minus the burn)! I haven't seen what is in store for this month because I left the magazine in my beach bag which is in the car Toddy took to work. I'll write the workout soon!

Bob Harper's Bikini Body Workout Month 4

This has the video and pictures - let me know if it doesn't work for you!

Bob Harper's Bikini Body Workout Month 4

Month 4 of 5

We're almost there!! I have a new resolve. For some reason, April was a really bad month for me. I wasn't as diligent, and didn't work out as hard when I was working out. Plus I ate TERRIBLY. I am going to go on a 5 day "diet" here in a little while to get me back to where I need to be. It's not a starvation diet. It's quite filling and basically makes you eat well and drink iced green tea with lemon, lime and orange slices you put in it because it helps blast fat, according to the Health Magazine. Again, not a diet, per se, but a week of following actual healthy recipes. I also didn't like the workout for April. I like the one for May. It's challenging! After this we only have one more month!! Keep that in mind and do your best. I am now going to do it and workout my hardest. Again, you don't need to workout a long time as long as you're working out hard while you're working out. 20-30 minutes a day would be enough if you really give it everything. BUT I also have a new resolve in another way. My pastor said on Sunday (paraphrased) that those of us who spend a lot of time working out and keeping the temple of God in good working order is great, but do we spend as much time in the Word of God and studying HIM as we do studying and making over our bodies? That really convicted me. It's almost as if my body (a thing created) has the potential to become an idol instead of worshiping the Creator. Make sense? So if you ask me today what is more important, working out or reading your Bible - if you have to choose...choose your Bible. The information gleaned from there will carry you through when your body doesn't work anymore, but squats and supermans won't. Lastly, here is what SHAPE has to say about our workout for this month:


"...There are only eight weeks left in our Bikini Body Countdown and your to-do list still has a few items on it. Sure, your pants are looser, but you don't just want to be slimmer; you want to create definition-it's the exclamation point on all your hard work..."


Two or Three times a week, do 1 set of each move in order without resting. Repeat the series twice. Four or five times a week, blast more fat and calories by performing cardio workouts. Oh, by the way, I read that 20% of your workouts should be high intensity (like the cursed splits and sprints and hills and other interval type training that makes you want to keel over). So if you work out 5 times a week, 1 day is that. Which is actually good news and lessens guilt. PLUS with the high intensity training you're literally done in under 30 minutes, so just keep saying to yourself on the day you don't think that you have time to workout, "It's less than 30 minutes and I'll be DONE for the day!!" Basically warm up for 5 minutes, and then alternate super hard for 30 seconds and super slow for 30 seconds with a 5 minute cool down.

1 - PENDULUM:
Stand with feet shoulder-width apart and bend over from hips, keeping your back as flat as possible. Place hands on a weighted ball on the ground in front of your feet (or rest ball on a low step); hands should be aligned under chin. Keeping hands on the ball raise left leg out to the side to hip height; hold for 2 counts. Switch sides to complete 1 rep. Do 12 reps.

2 - CRISS CROSS JUMPING JACKS:
Stand with feet together, arms at sides, and jump feet wide as you raise arms out to shoulder height. Lower into a squat (kind of like a sumo squat), then jump back to the starting position, crossing left foot behind right and lowering arms to sides; land with knees bent. Jump feet wide again, then switch legs to complete 1 rep. Do 15 to 20 reps.

*Do the next moves slowly and focus on which muscles you're working*
3 - MED BALL PIKE:
Get in plank position, hands aligned under shoulders, with shins on a weighted ball. I did it on one of Audrey's balls, as well as on a regular balance ball. Raise hips, rolling ball towards hands until you're in a pike position. Roll ball back to the starting position and raise right leg then left leg to complete 1 rep. Do 5-8 reps.

4 - 3-WAY ARM SHAPER:
Hold a dumbbell in each hand at sides and lean against a wall (do a wall sit). Walk feet out about 18 inches, keeping them close together and squat until thighs are parallel to ground. Raise arms out to sides to shoulder height, palms facing down, then lower arms. Do 20 reps. Rise up and rest legs for 30 seconds, then lower into the wall squat again, but with feet shoulder-width apart. Extend arms at sides, then curl weights to shoulders (work your biceps). Do 20 reps. Rise and rest once more, then squat against the wall with feet wide. Hold dumbbells next to shoulders palms facing forward, then extend arms overhead (shoulder press); lower and repeat. Do 20 presses.

5 - ULTIMATE BUTT BURNER:
Get on all fours and position a weighted ball (or a dumbbell) behind your left knee, foot flexed; bend knee so ball is secure. You can do this hanging over a chair as well, for all you people who remember this move from The Firm video series. Raise leg straight up behind you, then lower. Next, raise leg out to the left so thigh is parallel to ground and lower. Finally, lift left leg and cross it over your right leg behind you, to complete 1 rep. Do 15 reps, then switch sides and repeat.

6 - LUNGE DOUBLE WHAMMY:
Yes, you're kind of spent by this point, which is why I like this month's workout. Stand with feet staggered, left foot in front of right, and hold a dumbbell in each hand overhead, palms facing each other. Lower into a lunge, left thigh parallel to ground and knee aligned over ankle, and lower weights behind head (elbows point up - think triceps). Straighten legs and arms and repeat. Do 20 reps. Switch legs, lean forward from hips, and extend arms towards ground, palms facing each other. Lower into a lunge as you draw weights to your sides (think row). return to starting position; repeat. Do 20 reps.

7 - HEAD-TO-KNEE CRUNCH:
Honestly, I'm not going to do this one because don't have a weighted ball and I don't want to drop a dumbbell on my face, so I'll give you a different set of ab work to do after this. I would do Exercises 1 through 6 and repeat so that you do 3 of everything, but then do the ab work I'll explain further down after all that is said and done. Anyway, the crunch: Lie face up with a weighted ball between your ankles and extend legs directly over hips. Place hands behind head, elbows out to sides. Draw your knees toward your chest as you lift your head and shoulders off the ground. Return to the starting position and repeat. Do 20 reps.

7A - AB WORK:
Just do one of each of these in order without stopping and it should only take you a few minutes:
1-PLANK HOP
Stand with feet hip-width apart, bend over, and place palms on ground. Walk hands forward until your in a plank position, balancing on toes with wrists aligned under shoulders. Tighten abs so body is straight. Jump feet to hands then jump back to plank. Repeat 3 times, then walk hands back to feet and quickly stand up to complete 1 rep. Do 10 reps.

2-TRIPOD TWIST
Get in plank position. Lift right leg to hip level (extending it straight behind you), then bring it in and over to left elbow, twisting hips. Extend right leg back (keep hips squared to the ground and leg raised) and repeat. Do 10 reps, then switch legs.

3-BALL TUCK
Get in plank position and shins centered on a stability ball. Draw belly button in, hen lift right leg 6 inches. Find your balance, then slowly roll ball toward chest with left leg (keep right leg lifted). Roll ball back out and repeat. Do 10 reps, then switch legs.

4-TORSO TWIST WITH KNEE LIFT
Lower into a semi-squat, elbows bent 90 degrees in front of chest. Keep hips squared forward as you twist torso to the left and then to the right. That is 1 rep. Do 20 reps.

5-SEATED BICYCLE
Sit with feet on ground and lean back 45 degrees with forearms stacked in front of you. Extend right leg 12 inches off ground. Twist torso to the right ringing left elbow toward right knee. Sit back, extend right leg, then sit up straighter and draw knee toward chest to complete 1 rep. Do 15 reps, then switch legs to complete set.

6-SIDE-TO-SIDE SLIDE
Get in plank position with toes on paper plates. Keeping torso still, slide legs wide; return to starting position. Then lift hip and slide toes toward hands; return to starting position. Next, bring both knees toward left elbow, then right elbow to complete 1 rep. Do 15 reps.

7-TAP TO T-LIFT
Lie face up, legs extended over hips and place arms on the ground out to sides in a "T." Without arching your back, lower legs and tap heels on the ground. If your back comes off the ground, bend your knees. Raise legs straight over hips again, but this time use your abs to lift hips off the ground slightly. Do 20 reps.

8-V-SIT EXTENSION
Holding a 12-pound dumbbell with both hands in front of chest, sit with knees bent. Lean back 45 degrees and lift feet 6 inches off ground. Lean back as you extend your arms and legs forward (think hollow like a boat), then quickly pull weight and knees back to your chest a you sit up. Do 20 reps.

Have fun!!

New Bikini Body Countdown Month 3 - SORRY!!

Ok, so I know it's the middle of the month, and for that I am sorry. HOWEVER, because of that I'm bringing you two fantastic workouts. While I like the bikini body workout this month, I like the second one better because it is one that only uses my body weight and I can remember it and do it at the park with my kids. Fun times. Fat test update: so I went to my buddy Joel, and he tells me that my measurements have stayed the same except in the scapula area and the triceps (well yeah, I've been doing every kind of stinkin' push up under the sun with the Nike Training Club thing! They better pay off!!). Keep in mind I have not changed things at all, just added a protein shake (wicked tasty, by the way!) after my workouts and before bed on non-workout days. So Joel calculated that while I gained three pounds (he told me I would, so I didn't freak out), I gained 4% muscle mass and went down 2% body fat. I was so excited! So excited that I told my husband, who for some reason decided to talk about my fat at guys' night last night. If you're reading this, ladies, WHY I ask you, would my husband be talking about my fat? I don't know! Unfortunately, he couldn't remember how it came up even - how do you not remember that?! Well, I was happy, until my friend, (maybe former friend :) ) Jeff a personal trainer who I would trust over Joel in a heartbeat, said, "That's not possible." Basically Joel is a fruitcake, it was determined, so Jeff said he'd give me a fat test that would be more accurate. So while I was excited, I'm a little deflated at the moment and horrifically embarrassed that this subject came up at guys' night. Not so much if I had lost the fat and gained the muscle and was every inch the bad a** I thought I was, but then my buddy Jeff had to go and say, "Um yeah, no. Not possible." Thanks, Jeff! :) Anyway, on to the Bikini Body Workout: You know the drill: 2 or 3 times a week, do 1 set of each move in order without resting and repeat the series twice (so do it a total of three times through). 4 or 5 times a week do cardio for 6-10 songs. My new favorite was one I had forgotten about: Run Runaway by Great Big Sea. They're a group that takes old time bar songs and remakes them and whatnot. Hilarious songs with a fun Celtic groove - totally upbeat (except for the slow ones I don't listen to).

1. Hot Feet - Stand with feet hip-width apart, then step out with right foot, bring left foot next to it, step out again with right foot (step-together-step), and bring your left knee and right elbow together. Repeat back and forth as fast as possible 10 times (5 times each direction). Then stand with feet wider than shoulders, lower into a squat and brings hands together in front of you, elbows bent. Alternate quickly like football feet up and down for 15 seconds. Bring feet in close and repeat for 15 seconds. Repeat everything once.


2. Matrix Lunge - hold a weighted ball in front of you (or a dumbbell) at shoulder height arms extended, and stand with feet hip-width apart. Lunge forward with right leg, then step back to starting position, keeping right leg raised so you're balancing on your left leg. Lunge out to the right then return to starting position, still keeping right leg raised. Finally, lunge back with right leg, then return to starting position. Repeat with left leg to complete 1 rep. Do 5 reps.


3. Around the World Push-Up - you should check out the video for this as the explanation is sketchy, but here it goes: Get in push-up position with hands slightly wider than shoulders. Bend elbows and lower chest toward ground, then press up. Bring your left hand out to the left and slightly back and your right foot out to the right and slightly forward (readjust your right hand and left foot) so you're turning a few inches to the left. Do another push-up and turn again, making your way around in a complete circle. (You'll do 8-10 push-ups) On the next set, rotate in the opposite direction.


4. Single-Leg Bridge - this one hurts: Lie face up with knees bent, left foot on the ground. Loop the center of a resistance tube or band around right foot and extend right leg straight over hip, foot flexed. hold a handle in each hand at your sides on the ground, and keep them anchored there the entire time. lift hips so they're in line with torso, then lower them to within an inch of the ground and repeat. Do 12-15 reps, then switch sides to complete set.


5. Sit Up, Stand Up - this takes forever, it seems like: Lie face up with a weighted ball in both hands behind head, arms and legs extended. Raise ball straight overhead and keep arms lifted as you roll up to a sitting position, then stand all the way up. Keep ball raised as you reverse the move to return to the starting position. Do 16 reps.


6. Swan Dive - I've really noticed a better looking back thanks to this one: Lie face down with arms and legs extended a few inches off ground; look down. Raise arms, legs and chest a few more inches and bring arms out wide to sides as you spread legs. Hold for 1 count, then return to starting position (limbs are lifted) and repeat. Do 10 reps.


7. Plank Jack - Get in modified plank position, balancing on your forearms elbows under shoulders. Tighten abs so body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat. Do 15 reps. Try not to let your butt lift.

New exercise: Using your Body as Weight.

What you do: perform 1 set of 8-16 reps of each move in order, then repeat the entire series 5 times. Don't rest between exercises and try not to rest for more than a minute between circuits unless you REALLY need a breather. Stretch the muscles you just used for a few minutes after each session. So do Circuit 1, 5 times then move on to Circuit 2 (do 5 times) then to Circuit 3 (do 5 times. It will go quicker that way in your mind.

CIRCUIT 1

1. Good Morning

Stand with feet hip-width apart and place your hands behind your head, elbows out. Contract abs and slowly bend forward from the hips until your torso is parallel to the ground (or as far as your can before your back starts to round). Try to maintain a very slight arch in your back, ad don't lock your knees or pull on your head. Hold the bent-over position for 3 seconds, breathing normally, then return to the starting position (squeeze your glutes and your shoulder blades together as you rise up) and repeat.

2. Side Triceps Extension

Lie on right side with legs extended and stacked on ground, feet flexed. You can use a rolled up towel under your hips. Grasp left shoulder with right hand and place left palm on ground under right upper arm. Keeping your hips and shoulders squared forward, press left palm into ground and lift upper body until arm is almost straight. Hold for 3 seconds, then return to the starting position; repeat. Switch sides to complete set.

3. Beach scissors

Balance on your right forearm, elbow aligned under shoulder and the outside of your right foot, feet stacked and flexed. Place left hand on hip and lift hips so your body is aligned from head to feet. Lift your left leg until it's even with hips, then slowly lower it onto your right foot and repeat. Switch sides to complete set.

CIRCUIT 2

1. Door Squat-And-Pull (I've used various types of playground equipment)

Stand facing the edge of a door. Grab a handle with each hand and place feet on either side of it, heels even with edge or forward a few inches (the closer your feet are to you, the easier the move is). Lean back with arms extended and lower into a squat. Keeping lower body still (don't straighten legs), pull your chest toward the door. Hold for 3 seconds then slowly straighten your arms again.

2. Shove Off

Stand facing something hip height (table, counter, wall, couch arm...etc). Stand with feet hip-width apart and fall onto it doing a push-up. Make sure your push-up takes about 3 seconds to complete, then forcefully push off so you come back to standing position.

3. Side V-Up (my new favorite to work ab muscles I didn't know I had!!)

Lie on your right side with legs straight, left arm behind head, and right arm extended in front of you on the ground. Roll back slightly. Draw your legs and left elbow toward each other as you rise up in a "V." Keep your legs straight and together. Return to the starting position and repeat. Switch sides to complete set.

CIRCUIT 3

1. Plie Squat on Toes

Stand with feet wide, toes turned out, and place hands behind head, elbows out. Rise onto your toes. Slowly lower into a plie squat, keeping heels off the ground, and hold for at least 10 seconds, breathing normally. return to the starting position and repeat.

2. Bird Dog (this one sucks)

Get in plank position on the ground, wrists aligned under the shoulders and abs tight, so your body is straight from head to heels. Extend your left arm forward to shoulder height as you lift right leg to hip level. Hold for 3 seconds, keeping hips and shoulders squared down, then return to the starting position and switch sides to complete 1 rep.

3. Pike Press (this one works major bra bulge!!)

Stand with feet hip-width apart, then bend over and place hands shoulder-width apart on the ground about 3 feet in front of toes. Keep hips piked in an inverted "V" and look at hands. Keep back straight and your heels on or close to the ground. Bend elbows and lower your nose toward the ground. Press up and repeat.

Before and After Photos!!

Ok, so things have been fine, but I feel like I'm getting down again. It usually happens just after mid month because I'm bored with my workout routine. I am bored with the Bikini Body Countdown and do not want to continue doing it, however, I am going to stick with it because it works! I just can't wait until the end of the month to get a new workout regiment from the - yeah, I'll say it- delicious looking Bob. I don't know what his orientation is, but he's just a good looking guy.

Now, I'm a little discouraged because last week I went back to the nutritionist and found out that while I lost 2% body fat, I also lost 2% muscle mass. Well, that doesn't do much good. I had lost weight, but not inches off any area except my stomach. I know, don't complain, right? And I'm kind of not. I do look in the mirror and am convinced that what I've been doing (Bikini Body Countdown) is working. I'm looking leaner and feeling better. But I don't want to lose muscle!! So my buddy Joel has me drinking a protein shake I make myself because I need life to be interesting. He even taught me how to make the shake into pudding and into mousse. I haven't tried the pudding or the mousse yet, but dude, those sound awesome! I'll get you the recipes when I dig them out of my purse.

So I have to put up pictures of myself for you. Both Before and After Pictures will follow a brief explanation. Now, you will laugh because I was trying to show all the muscle I've made since Christmas and the only way to do that is to pose like an idiot. I'm surprised my neighbor-friend was able to take the pictures because we were laughing so hard. Truly embarrassing, but as my friend said, "You said you'd do it, now you have to."

So the first picture is when I discovered Lew drinking my Dunkin' Donuts Coffee. I've added his picture as well. But here you can see my face which is a big place people show weight.

The next few are the only ones I could find with my long hair at Christmas time. It was the day I cut it. Now, granted, I'm in a big fluffy sweater, but trust me when I say I was wearing it for a reason. Muffin top, bra bulge, you name it, and I was trying to hide it in a very comfortable, and stylish sweater, but as I look at the photo, you can kind of tell I was a little more than squishy.

Here are the Before pictures - one has my hair in the pony tail and one I just took the pony tail out so you could see the length.

And finally here's the back of my now short hair:

And here are the cheesy After Photos. Since I have Lew in here, I had to have Audrey too, so there's a token "after photo" with Audrey. :)

For All Who Hate to Sweat

Hey Everyone! These photos are for all of you who hate to sweat! This is what I look like when I'm done working out. I tried to get the full effect of front and back. These are so gross! I know I still have to do before and after photos, but unfortunately, I can't find a Christmas photo that I'm in, so I'm still looking. Tomorrow I have my fat test after 3 weeks of just doing what I'm doing and once those results are in, I'll at least post an after photo for those of you still wanting to see my short haircut. Yes, I showered!

Yeah! New Month = New routine!

Seriously, I was thinking today, there is NO WAY I want to do one more day of the Bikini Body Countdown Month 1 workout AGAIN. Lo and behold, what did I see in my mail pile? SHAPE Magazine with Month 2! I was very excited! Here's some interesting things, in case you're wondering: No, I did not get up early today. I am fighting a cold. BUT I will workout this afternoon when the kids are in bed. That's priority number one.

The reason it's priority number one is because of this quote from SHAPE, "20 minutes of daily exercise (just 4-5 songs!!) can cut sick days in half. That's if you're working out at a moderate intensity (or higher) for most of your sessions. Plus, when regular exercisers do get ill, their symptoms are 41% less severe than those of their couch-potato counterparts. Researchers say that every time you work out, the circulation of bacteria-and virus-fighting cells in your body increases, and over time that bolsters your immunity against colds." HOWEVER, keep this in mind, if you're already ill, "Experts say you should skip your workout, if you're coughing, achy or have a fever." Now, I'm no expert, but running even a little (although it's snowy and like 2 degrees out right now so that won't be happening) when I'm sick, helps me cough out the crap, so if you're into that, I say go for it, just don't go as hard. If you're achy, why not do stretching things? That always makes me feel better. If you have a fever, go to bed.

Without further adieu, here's the new workout for the month: I'm including the challenge move that they say they've added "if you want to do it." You all can take it, so we're adding it and I'm not telling you which one it is so you won't know which one is optional or not! :)

Do 1 set of each move in order. Repeat the series twice. Do this two or three times a week. You need a set of 5-8 pound dumbbells (go ahead and use more if you've got them!!), weighted ball (I don't have this, so I'll just use a "heavy" dumbbell) and a stability ball. Four or Five times a week do a cardio workout. Apparently you can find some at shape.com/bbc2011. I'm going to look that up later. In between each move you will be doing the 180 plyos, so I'll describe those first:

180 Plyos:

• Stand with feet wide, toes turned out. Squat.
• Then jump up and turn 180 degrees.
• When you land, lower into a deep squat immediately.
• Jump back to the starting position.
• Do 20 jumps (10 to each side).

1. Around the World - another entire body warm up. I think I'll still do the first exercise from the last month too because when I added dumbbells and ankle weights, it really did a lot for my balance as well as my core (meaning from armpits to hips, front and back).

• Stand with feet hip-width apart and hold a stability ball at chest height with arms extended.
• Keeping your hips squared forward the entire time, bend over from hips, reaching ball in front of you.
• Lean over to the right, then reach ball overhead.
• Arch back slightly, then lean over to the left and forward again.
• Repeat.
• Do 8 circles in each direction

2. Push-Up to Plank - I'm modifying this one to add dumbbells after I get the hang of it a few times.

• Get in push-up position on the ground with your feet on a bench or a step, hands slightly wider than shoulders.
• Lower chest toward floor (drop to your knees if necessary, just don't tell me).
• Press up and rotate body to the right.
• Extend right arm up and hold for one count.
• The another push-up and turn to the left to complete 1 rep.
• Do 5-6 reps.

3. V-Squat - No, not like Jillian's Shred Squats with a V Raise - those officially suck, "but very, very effective." If I hear her say that one more time I'll pull out my hair. I get it, they're effective, but they are also "very very painful!" Truth be told, these don't look like much fun either.

• Stand with feet wider than shoulders in front of a bench or chair.
• Hold a dumbbell in each hand.
• Raise arms to shoulder height as you squat until butt barely touches the bench.
• Immediately rise up and lower arms.
• Do 12 reps.

4. Weighted Pullover

• Hold a 5 to 8 pound weighted ball (or use a dumbbell) behind your head, so your upper arms are even with your ears.
• Keeping our lower body still, quickly bring your arms down in front of you, as if you were going to throw the ball on the ground (don't let it go!).
• Return to the starting position and repeat.
• Do 3 sets of 10 reps.

5. 3-way Pulse on Ball - this one might hurt...

• Center your left side on a stability ball, left knee on the ground.
• Extend right leg out almost parallel to the ground.
• Lift and lower leg several inches 5 times.
• Bring it forward and lift and lower leg several inches 5 times.
• Extend your leg back and lift and lower leg several inches 5 times.
• Do the whole series 4 times.
• Switch sides to complete the set.

6. Tuck to Kick

• Get in plank position with hands directly under shoulders on a bench.
• Balance on toes.
• Draw right knee in toward right elbow.
• Contract your abs then extend your leg back and up as you shift hips up in an inverted "V."
• Repeat.
• Do 10-15 reps.
• Switch sides to complete set.

7. Bridge Walk - this is important for ridding yourself (and myself!!) of the love handles. I'd do this during a favorite portion of your favorite song you work out to. It may not be the full 60 seconds, but it's the last move and you'll be excited to do it. Do it a couple times if the section of your song is only like 20 beats or something.

• Lie face up with feet flat on a low bench or step, arms at sides.
• Lift hips several inches and lift left foot then right foot a few inches off the step.
• Try to "walk" as quickly as possible for 60 seconds keeping hips up.

Have fun in month two!! I think I'll take a picture (and NOT post it) of how I look in my bikini - that I only wear on vacations where I don't know anyone - and then take another one in 4 months from now to see if this works. If it doesn't work, I won't buy SHAPE again, but if it does work, then I'll be a lifetime reader :) Happy working out!!!

By the way, apparently, the link to the right for SHAPE 2011 Workout automatically updates each month, however, it is in reverse order, so you have to start at the bottom. Enjoy!!

Discouraged...

Ok, so even I get discouraged sometimes. It's hard to get discouraged when I still feel good - you know what I mean? I mean, my moods are up because of exercise because it makes me feel good AFTER, not during. Audrey will attest, I'm QUITE cranky when I'm exercising, but after, it's like I can take on the world. Days I don't work out, I'm not so happy - happy to not be working out, but that's about it. BUT today, I am discouraged, despite the fact that I worked out. I did my step aerobics at the church down the road - love those ladies!! I also did my Nike Training Club program I set up on the Internet just to give it a try. Today is an off day for the bikini countdown and man I'm bored with those and looking forward to the next month's workout set - anyone with me? I also did the killer ab thing that I did yesterday. Love to hate that one.

So why am I discouraged? Well, I went to get my body fat tested professionally - it only cost $5. This guy in my area where I get my vitamins is super informative. Doesn't know when to stop talking, but seriously, who am I to judge? So my buddy, Joel pinched my fat at my bicep, triceps, bra bulge area (what is that the scapula?) and my tummy. BUT when I got on the scale, granted, I had my boots, wool pants and a short-sleeved sweater on, but nonetheless, I weighed more than I have in a long time! I also had to have stored up about 2lbs of pee because I had to go so badly. Anyway, needless to say I was bummed out. I don't have a scale at home, so I don't weigh myself often. I have the Wii, so I use that periodically.

Well, my body fat percentage was 24.5% which is on the high end of healthy. He told me that to be healthy for my age, height and overall make up, my weight needed to be 110, which is nice because the last time I had this done at the spa for beautiful people in Miami, they told me I needed to be 98. Seriously? That's just ugly. So my goal was 105. It's nice to know my goal can be upped by 5 pounds. I like that! That makes me happy.

In three weeks I go back. I am to change nothing about what I'm doing for the next three weeks so we can see where things change. We want to make sure I'm burning fat and not muscle and that I'm losing weight at a reasonable rate. Joel says 2-5 lbs a month is what people should strive for if they are making lifestyle changes and not just dieting because once the diet stops, so does the dipping of the scale. That was also nice to hear. In the 5 months that we're doing this Bikini Body Challenge, I'll have plenty of time to lose the amount of weight necessary to get me at - oh let's cut it in half: 107lbs. That way, I have a few I can play with here and there :)

The hard thing for me now is to keep doing what I'm doing for the next three weeks until my next composition. I can't change because then Joel won't know if my regiment and what I'm eating is working. BUT I looked at that scale and was like, "Dude, I've so got to cut out something!" Like right now I want an apple and peanut butter - healthy snack, yes, but I don't want it because of the doggone scale. But, on a normal day, I would totally have it because it's healthy and I like it and it's 2:30 and I'm hungry and I'm not all about starving myself. However, I'm not so happily sipping my decaf iced coffee cream and sugar thinking of where it's going. Usually it brings me so much pleasure, but today, not so much. I'll let you know what is up in three weeks, and I will still post pictures in two weeks when Todd and I go out for my birthday.

I DID IT! GETTING UP EARLY DAY 1

Ok so I did it! I got up early! Granted, it wasn't as early as I would have liked, but it's a start. I was up at 6:30AM and worked out for 30 minutes (6 songs) and then made Audrey breakfast, got her up and had her eat it, had her get dressed by herself (she does this anyway) and get all ready for school. By the time Audrey was done, it was another 30 minutes later, so I did my shoulder ripper and then the ab workout I LOVE from Nike Training Center. It's a solid 15 minutes of abs and it is painful. Then Audrey and Lew and I did our Bible study (we studying the names of Jesus right now) and we were off to drop Audrey off at school. I had time to make myself a smoothie when I got home. Since Lewie has been a little under the weather, I gave him some smoothie for breakfast and had him watch a show. I hung out with him, but I can't just watch a show because they bore me, so I used my dumbbells and just did some basic arm workouts. 30 minutes later, I've bonded with my son, and worked out at the same time. Now I have to put him to bed and do laundry and play a mean game of tic tac toe with the girl I babysit for on Tuesdays and Thursdays. I feel great! Perhaps tomorrow I will feel like crap, but at least for now I feel awesome! Who knew I used to get up at 6AM every day? I'm aiming for 6AM, but I'll settle for 6:30AM for a little while as I ease into it...

Something to try..

I am going to try this for the next month. Also, I KNOW I need to have pictures of Christmas and Valentine's Day, but Todd and I just "celebrated" Valentine's Day on Friday in a very nice, but "normal date" kind of way, so when I get dressed up for my birthday celebration (March 5 we're going out), then I'll post a picture from that evening. Sound good? So here's what I'm trying for the next 27 days. I got it off of Nike Training Club website:

"Think you can’t become a morning person? The infamous “they” say that it takes 27 days to break a habit. Consider your night owl-ness a habit and try the mornings out for 27 days solid. I have a sneaky suspicion I may see you come 5 a.m.!"

Now, I'm not saying 5AM, but I'm saying 6AM at the latest. That's my goal! Who's with me?? If you want to be invited into the Nike Training Club thing I'm doing, all I need is your email address. Just give it to me and we can start!! It's a 20 minute workout you can time yourself if you desire. We can challenge each other. It should be good! I'm working on cardio right now and have it set to the highest intensity, but if it's too easy, get some ankle weights and wrist weights and use those while you do them. Each day is different and each day you just see what you have to do for the day. I'm still doing the bikini countdown, so never fear, that's still an option!

See you in the AM!

Body Age Calculator

Remember being a teenager and taking those quizzes in Seventeen - or better yet - the once a year quiz only book we used to do at sleepovers? Well, we've graduated into the quiz world of how old is your body? Fun, eh? I just took this quiz and I am officially 29 - if that keeps up, I'm just going to say I'm 29 from now on - my 31st birthday won't even matter because in actuality, my body is only 29, so kiss it! Here's the quiz - there are 2 parts, so read carefully. Yes, I got confused when I glanced it over until I actually took it. Maybe my mind is super old.

PART 1
Answer each line sequentially, adding or subtracting from your age based on your results. Then proceed to PART 2.

1. Write in your current age.

2. Divide your hip measurement (in inches) by your waist measurement (in inches).

• Less than .816 +4 years
• .816 or higher do nothing

Write your new age:

3. Take your pulse for 10 seconds and multiply by 6.

• 54 to 59 -4 years
• 60 to 64 -2 years
• 65 to 72 -1 year
• 73 to 76 +2 years
• 77 to 82+ +4 years

Write your new age:

4. Sit on the floor with your back straight, legs together and arms out in front of you at shoulder level. Mark on the floor (beside your legs) the point directly below your fingertips, then reach forward, keeping your legs straight. Mark where your fingertips reach, then measure the distance between the two marks (in inches) - remember this from high school?

• 0 to 10 inches +3 years
• 10.1 to 15 +2 years
• 15.1 to 16 -2 years
• 16.1 to 19+ -3 years

Write your new age:

5. Do as many modified pushups (on your knees) as you can without stopping, keeping your body in a straight line and lowering your chest within 4 inches of the floor.

• 0 to 4 reps +2 years
• 5-24 reps +1 year
• 25-39 reps -1 year
• 40+ reps -2 years

Write your new age:

6. Do a wall sit for as long as you can.

• 0 to 30 seconds +2 years
• 31 to 60 sec +1 year
• 61 to 90 sec -1 year
• 91+ seconds -2 years

Write your new age: This is your adjusted age for PART 1

PART 2

Fill in your answers, then add up the points and see your results.

A. I typically eat ____ times a day (including snacks):

• two = 1
• three = 2
• four = 3
• five = 4

B. I eat high-fat or fried snacks ____________:

• regularly (7 or more times a week) = 1
• sometimes (4-6 times a week) = 2
• rarely (0-3 times a week) = 3
• never = 4 (and you're a liar!!)

C. I eat meals or snacks that include fruits or vegetables _________:

• never = 1
• rarely (1-5 times a week) = 2
• sometimes (6-9 times a week) = 3
• regularly (10 or more times a week) = 4

D. I _______________ avoid processed foods that contain trans fat, saturated fat, and large amounts of sodium, nitrates and sugar (so essentially you eat cardboard):

• never = 1
• rarely (it doesn't alter my buying or eating habits - and my kind of person) = 2
• sometimes (I try to buy and eat the right things, but sometimes I slip) = 3
• almost always (I purposely avoid buying or eating foods that contain these things) = 4

E. Add all the points and follow the chart below:

• 0-9 points = +3 years
• 10-12 points = +2 years
• 13-15 points = -2 years
• 16-17 points = -3 years

Write your adjusted age from PART 1:

Add or subtract years based on the above chart from PART 2:

Final Age:

RESULTS:

I'M OLDER THAN MY ACTUAL AGE:

The silver lining: small tweaks will make a big difference.

Move your butt! In activity can raise your resting heart rate over time (one of my problems). The right exercise plan can decrease it. "The main thing is to get your body moving for longer periods of time," says Kadi Stine, "even if that means just walking at a brisk pace." Add 30 to 45 minutes of any type of cardio to your routine at least 3 times a week.

Stretch often. Evidence suggests that stretching may help the inner linings of your blood vessels to produce nitric oxide, which causes the vessels to relax, increasing blood flow and reducing risk of blood clots, says Cedric Bryant, Ph.D. This triggers a series of rejuvenating events, helping your muscles and organs operate with less stress on your body (read: it slows premature aging). Start each day with 3 to 5 stretches held for 30-60 seconds each.

I'M THE SAME AS MY ACTUAL AGE:

Peel off a few years by adopting these changes.

Maintain muscle. Women tend to lose more type-II (strength oriented) muscle fibers than type-I (endurance oriented), so resistance training is key for maintaining and restoring muscle mass. Up to 3 days a week, do a strength workout (2 or 3 sets of at least 6 moves), paying attention to your lower half: Muscle atrophy is more significant there than in your upper body.

Fight aging with food. Foods such as berries, nuts, and brewed coffee are packed with antioxidants, but a study found that ground cloves are the winner: Just half a teaspoon has more antioxidants than half a cup of blueberries or cranberries. Sprinkle ground cloves into applesauce or your morning cup of coffee.

I'M YOUNGER THAN MY ACTUAL AGE:

Kudos. Stay on track with these tips.

Push your heart harder. High intensity intervals decrease your resting heart rate and improve how your body burns calories. Three times a week, follow this interval workout using cardio of your choice (running, swimming or cycling): after a five-minute warm up, speed up for 30 seconds (effort 8 on scale of 1-10), then recover for 2 minutes (5 out of 10 effort). Continue repeating this pattern working your way up to a 30 minute session. I will not be doing this as it's too darn cold to go running. But I'm here for you - feel free to do this!!

Watch your waist. Literally your waistline weight increases your risk of diabetes, hypertension, cardiovascular disease, certain types of cancer and premature death. How's that for positive?! Cut your risk by swapping refined carbs for whole-grain options.

Try these things and try to get younger by your next birthday. I might have a hard time of it since mine is in a month, but I'll still try!! Best wishes!

New Workout for the Month

Ok, so here's the new workout for the month. I did it today and it's ok. If you're still easing into the working out after the new year this is the workout for you - or if you're just going to get started after the Super Bowl (lo siento Jets). Anyway, if you'd like to take it up a notch, I'll see what I can get this week. I liked it, but I'm not sure I'll do it again. I've put it here on the blog st a link. I've also put the 2010 bikini body countdown. Now, I think I'll probably end up doing both at the same time. I'll try that tomorrow. The key is to get cardio at least three times a week. Also another way to "kick it up a notch," as they like to say is to add a minute of cardio in between each set. I think I'll do that next time too.

According to SHAPE Magazine, here are some 1 minute tricks you can do at home without equipment. I added the stuff after #10 and the ones in bold are the ones that are super hard for me. You Jillian Shredders will recognize a few...

1. Jumping jack Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.
2. Stair running Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.
3. Jumping rope - Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.
4. Squat jump - Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.
5. Split jump - Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.
6. Step-up - Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.
7. Alternating knee lift - Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.
8. Hamstring curl - Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.
9. Jog in place - Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.
10. Side-to-side leap - Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together
11. Football running things - Crouch a little and move your feet as fast as you can up and down like you're Super Mario and count to five, hop and rotate 1/4 and keep doing the fast psycho running stuff, hop 1/4 and keep going around in like a box until a minute is up.
12. Star Jumps - Basically do a jumping jack off the ground.
13. Kick Butts - Shouldn't be hard for me but it is - jog kicking your butt with your heels. make sure no one is looking. :)
14. Knee Ups - jog in place with high knees.
15. Burpees - put your hands on the ground, jump feet out to plank, jump feet in, jump up and repeat.
16. Mountain Climbers - Plank position and pull knees in quickly one right after the other maintaining plank position the whole time. Hate these.
17. Tuck Jumps - used to be hard, now not so much. Landing softly is hard. It's kind of like a squat jump, but you have to tuck your knees up in mid air and land softly - you do not need to land in a squat (thankfully!).

OH! I almost forgot - let's make a pact to look better for Valentine's Day than we did for Christmas!! Focus on one aspect you want to look better than it did at Christmas. Mine is my back. Reevaluate February 19 (the weekend after Valentine's Day in case you choose to celebrate it then as opposed to the day or the weekend before). See you then!! Around Valentine's Day I'll post a picture of me at Christmas time or there abouts and one of me at Valentine's time. Yes, I'm going for a frumpy first picture and a smoking hot second picture - as in I'll actually dress up and wear make up for the Valentine's Day picture. Going for theatrics.

Happy Measurement Day!

Ok Everyone! Get out your tape measures and measure your mid section. Is it smaller? Don't answer that here. If it is - great job!!! If it's not - you'll have ample opportunity this month. We're going to do work out designed to get you beach body ready - that includes one pieces. The magazine says bikini ready, but seriously, with the stretch marks my daughter left me - no way! Only in Mexico where people don't know me!! Or Miami - same principle. I'll post the other workout for this month later. Today get some cardio in - at least 45 minutes. Make sure your heart rate is up to where it would be slightly difficult to carry on a conversation - you could still do it, but you'd prefer to listen instead you doing all the talking. Don't ever run with me - I totally make my running partner talk the whole time because she runs a lot faster than I and I can't talk. It's a good thing she's interesting and funny otherwise it would make for awfully boring runs. Hahaha! I just realize how boring the runs must be for HER because I hardly talk! Hahaha! Whoops - ok, new resolution to try to talk more during running. But that doesn't have to happen until the spring :)

This Week

Ok, so some changes this week:
MONDAY (sorry): Cardio Moderate for 6-7 songs, Total Body Strength for 4-5 songs
TUESDAY: Cardio High Intensity for 4-5 songs (I'll show you what I did below); Ab Circuit 2 sets
WEDNESDAY: Cardio Moderate 6-7 songs, Total Body Strength for 4-5 songs
THURSDAY: Cardio High Intensity for 4-5 songs; Ab Circuit 2 sets
FRIDAY: Cardio Moderate 6-7 songs, Total Body Strength for 4-5 songs
SATURDAY: Cardio Light 45 minutes Ab Circuit 2 sets
SUNDAY: off

Here's what I did this morning with no scheduled rest - yes, I had to rest because it was difficult, but I got right back in there and you can too:
20 Burpees
20 tuck jumps where you grab your knees
40 (so like 20 seconds or so) of running in place kicking your butt with your heels
20 star jumps (squat and essentially do a jumping jack in the sky and go back into the squat)
40 (20 seconds) of standing with a step or something a little elevated in between your feet an jumping side to side with your toes coming up to touch the thing between your feet lightly. Like in soccer where you would jump and tough the soccer ball quickly and lightly. Only first do it with something in between your feet. Then...
40 (20 seconds) of doing the soccer ball thing described above with it in front of you
20 straight legged squat thrusts. get into plank position, bring your feet into your body as close as you can while maintaining straight legs and use your abs to get your tailbone into the air.

Then I did the first ab circuit, then I repeated the above cardio thing and finished with the second set of ab work.

Yummy Sandwich

Ok, so here's what I'm having for lunch which will fill me up for a good 4 hours. I love this sandwich - especially if I can use the fresh herb salad, but that gives next to nothing nutritionally, so it's spinach leaves today:

Arnold Sandwich Thins are kind of key. For a bread LOVER - seriously, I used to jut sit and eat an entire 32 oz loaf of bread from Pagani's with the roasted garlic smeared over it like butter - awesome! Ok, so I can vouch for these sandwich thins, although I was super skeptical - seriously, where's all the bread. But they're only 100 calories. This whole sandwich is 401 calories. It will sustain you and fill you up - guaranteed.

So instead of butter (my personal favorite condiment) use 1/2 of an avocado and just spread it on both sides. spinach instead of boring lettuce, a Roma tomato and some kind of tasty cheese. I have onion dill right now. The last thing is shaved ham. Now, I am a BIG proponent of going to a butcher - it's just better tasting. But get shaved anything because you use less, but because it piles high, it seems like more so your eyes trick your stomach. two slices of ham sliced looks piddly compared to two slices shaved. Put together and there ya go - enjoy!!

If you're a BLT lover, substitute spinach for lettuce - extra fiber helps get rid of the buldge we're all working on this month. Also instead of mayo (I hate mayo anyway) use the super fruit: avocado. Also a thing to eat this month. Use the pre cooked bacon - thinner and you can get them super crispy in the microwave. Less grease and the calories are right there so you can see how many pieces you want to eat - and they don't smell up your house quite as much as regular - wonderfully tasting bacon. LOVE bacon!!

Break Day!

So you get to take a break today! How great is that? I have busy Thursdays so this is perfect for me. Next week, though, you won't get a break. Today, however, I'm going to do some yoga because it's relaxing and stretching out muscles I need stretched so as not to have them all bunched up if Tiece makes me run one of these days. Thankfully I enticed her with Thai food so she won't want to run yet :) Maybe she'll do Yoga with me :) I know she reads this, so we'll see. Anyway, enjoy your break and hop on the scale or take your measurements Sunday since you get another break there too. Gotta go do devotionals with the kiddos before school. A healthy recipe is below...since we're not working out today.

Don't forget yogurt, apples, avocado...etc. Great snacks these next 4 weeks when we're trying to shave an inch off our midsection.

Here's what we're having tonight:

Thai-flavoured sauce (yes, I'm also having Thai for lunch - get over it) by combining garlic, root ginger, de-seeded and chopped chillies, lime zest and juice, a handful of fresh coriander leaves and 1 tsp or so of sesame oil. Add salt and whiz in a food processor to a paste. Spread onto the salmon fillets and bake in a hot oven or place under the grill until the fish is done.

Since you already have ginger sitting around. Cook one of my sister's favorite things: heat a little olive oil or butter in a skillet and finely chop or slice ginger root. Then add green beans and cook until the green beans are crisp tender. It's awesome!

Date with Jillian

So I have a date with Jillian to Shred in 30 minutes. Can I do it with Lew in time out - can he stay there that long? Nah, just kidding. Although Audrey would pitch fits in time out - I remember saying to her, "Dude, you can come out when you calm down." She stayed there 45 minutes!! Lew's not a temper tantrum thrower, so he can basically walk in and walk right out. Except now he's crying to the point I'm afraid he'll puke and if he does, that won't bode well for either of us. He's in there because I had a protein bar and he wanted one so I "faked him out" and gave him a granola bar - seriously, which one is better?! He was pouty, so I sent him to time out, but had to scold him for getting out of time out. It was hilarious, he was so quiet but I knew he was there crouched down like he was sneaking around. I was on my bed and was just watching him and I think he peed his pants when he noticed me looking at him! It was hilarious, poor dude. "No, no, Lewie!" gets me hyperventilation. Poor dude. Oh well. Off to go hang with Lew and Jillian. I hope she's nice to him. :) ALSO in case you're all wondering about the weight loss ticker at the bottom of this blog, I got it from My Fitness Pal. That was my goal a year ago or so. I got down to within 3 lbs. of my goal and once October hit and I stopped working out, yeah, put it all back on. Which is why I've decided to just keep working out. It makes me happy (afterwards of course), so why not? Find some cardio - even if it's running up and down your stairs or shoveling which is what I did today. Yes, that counts on My Fitness Pal. Seriously, check it out!! Also listen to the radio broadcast from today's Focus on the Family - while you're working out - it's only 20 minutes!!


Just did it - burned approximately 200-300 calories depending on weight. Just do stair climbers and jumping jacks for 2 minutes (30 sec each), then do walking pushups (something I had to do for the Urbanathlon - they are AWESOME for whole body toning) and tricepts for 3 minutes alternating. Then do some ab work for 1 minute. Mix it up for three circuits and you have Jillian's shred. 3 minutes of strength, 2 minutes of cardio (squat flies, mountain climbers, squat thrusts, jumping jacks, jumping rope - pretend, lunge jumps...etc) and then 1 minute of abs.

Forgot...

So...I forgot to do the ab workout until 15 minutes ago. I'm done. It only took 4 songs. One tip, for the first alphabet ball thing, use dumbbells to hang on to rather than simply being in push up position with your feet on the ball. I have funky wrists anyway, but they were in so much pain after the letter, "D" that I had to make a change. I will say it does make it a little easier because your upper body is more stabilized because of the weights, but you'll still feel it. Remember to keep your abs tight. Stand against a wall and flinch your muscles like someone punched you. Go ahead, punch yourself because you're going to anyway. That's what your abs should be like all the time. Don't suck in and don't push out because you'll never get rid of the pooch that way. Sucking in doesn't allow you to breathe and also doesn't allow for equal representation of your abs. You want to work out more of your abs so as not to have to do as many, so don't suck in. Also, not tightening and/or pushing your abs out will, for a lack of a better way of putting it, make them grow that way. Not saying I don't have a pooch - I still do and for my body, unless I'm doing interval training while running, I will always have a pooch. The only thing that gets rid of it for me is putting my body through agony by sprinting and then jogging, then sprinting then jogging, and so on until my running partner, Tiece, says to stop - the most glorious words ever, "And we're done."

Measurements...Do It, Do It.

Apparently I can only think on a Dodge Ball (at least I think that's where "do it, do it" comes from - maybe Zoolander...hmm) level this early in the morning, but take your measurements before you work out! Don't comment or post them here, they are for your own personal record keeping. If you post them, I'll assume you're completely full of yourself and want everyone to know how great you look. This is where My Fitness Pal comes in. No one else has to know. Buon Dia!!

Getting Started

Ok so this blog/info spot is for all of you who keep asking me how I stay fit. I don't really stay fit, I just work out very hard when I do work out so I can support my atrocious eating habits. However, I am determined to make my family healthier, and it is now my New Year's Resolution to work out in the winter. I normally keep it to the tamer months, starting in May and going until October, but metabolism being what it is at 30, I am forced to work out in the winter months. BUT the good thing is that I'll have ALL of you with me!!! My goal is to give you the workouts I will be doing for several weeks and then change them up. I also hope to have a healthy recipe posted for you every now and then. That's the goal. Reality will most likely look drastically different. If you want to really keep track of your weight, measurements and calories burned vs. intake, you need to sign up (for free) on myfitnesspal.com. That's a great site and has a lot of restaurant information as well. You can weigh in or take your measurements, however you like to calculate change whenever you want. Also, you can choose who views your information and how much you share. I think there's an app for an iPhone too if you're interested.

For now, though, we are starting this year off slowly and working primarily on the midsection which is typically our major issue this time of year. Make these as difficult as you'd like. Certainly don't go any easier than what I'm listing. You'll be officially lame. If you don't think you have time, just think about the number of songs you'd listen to until you're done. Like 20 minutes = 5 songs or so. I'll put it into number of songs too. As an aside, if you have a hard time fitting a daily dose of scripture into your lifestyle, this might help too - get some devotional podcasts or CD's.

This week:
MONDAY - Cardio (moderate, like jogging or swimming or an aerobics class or DVD or the Wii - I do kick boxing.) for 30 minutes (6-8 songs). Then do the Ab Circuit for 1 set (to be explained later).
TUESDAY - Cardio (moderate) for 20 minutes (5 songs). Then do 20 minutes (5 songs) of total body strength (I'll let you know what I decide to do probably after I do it that day).
WEDNESDAY-Cardio (high-intensity, like jumping rope, sprinting, hiking or running up and down your stairs) for 5 minutes (1-2 songs). Then do the Ab Circuit for 2 sets.
THURSDAY - OFF - look a break!! OR you can do some type of stretching like Yoga or something.
FRIDAY - Cardio (moderate) for 20 minutes (5 songs). Then do Total Body strength, yes, it will most likely be different from Tuesday because I get bored. Do that for 20 minutes (5 songs).
SATURDAY- Cardio (light, like walking or riding a stationary bike or an old Jane Fonda VHS) for 45 minutes. I'll probably either do 20 minutes of high intensity or 30 minutes of moderate intensity. Then do two sets of the Ab Circuit.
SUNDAY - OFF - enjoy the Lord's day and take a well needed break!

Ab Circuit 1 set:
1. Scrabble Ball - get into plank position on a balance ball with hands under shoulders and legs extended. Make sure your back is straight and your head is in line with your spine. With your feet on the ball, move the ball to spell out the letters of the alphabet.
2. Rock and Roll - Lie face up with legs together, toes pointed and arms extended overhead by ears, hands stacked (like you're about to dive into a pool). Engage abs and lift both legs and shoulders about 6 inches off ground, slowly rocking body back and forth. Do 10 reps.
3. Around the World - Lie back on top of a stability ball, butt slightly off edge of ball, feet hip-width apart on ground. Extend arms overhead in line with ears. Rotate upper body in a circular motion to the right, up, left and back. Do 10 full circles then switch sides and repeat (so do 20 full circles on each side).
4. Glute Bridge - Lie face up with arms by sides, knees bent and feet flat. Engage abs and glutes and SLOWLY press hips toward sky, forming a straight line from knees to shoulders. Hold for 3 counts; lower. Do 12 reps. For a challenge, do the bridge with one leg lifted.

Ab Circuit 2 Sets:
Perform all of the above in that order and then the following:
5. Horizontal Plank - Get into plank position. Holding a dumbbell in left hand, slowly lift left arm straight out to side at shoulder height, keeping hips and core still. Lower arm. Do 10 reps staying in plank. Switch arms and repeat.
6. Stand-Up - First squat holding a dumbbell vertically at your chest. Squat lower and as soon as your butt touches the ground bring your knees into your chest and roll onto shoulder blades. Then extend the dumbbell overhead. Place feet on the ground and roll back up to start. Do 8 reps.
7. Windshield Wipers - Lie face up with legs extended over hips, arms extend at shoulders, abs engaged. Keeping legs together, slowly lower legs to the left, as close t the ground as possible. Use core muscles to lift legs back to center, then lower to the right. Do -12 reps, alternating sides.
8. Ball Opposites - Lie face down on top of a stability ball with palms on the ground under shoulders, legs extended and toes on ground. Squeeze glutes to lift right leg straight up while extending left arm out in front, keeping abs tight, shoulders relaxed and head in line with spine. Hold for 1 count; lower Switch sides, repeat. Do 16 reps, alternating sides.

This work out regiment was taken from Fitness magazine. It claims, "trim an inch off your middle in just 4 weeks." Well, let's put it to the test. Everyone get out a measurement rope and measure your middle. In 4 weeks measure it again. I'll give you next week's plan as well as the all over toning in a little bit. I have to figure out what I want to do yet. I have until Tuesday afternoon :)

The food to concentrate on for the next four weeks: yogurt (Preferably Greek, but whatever), avocados, apples and 2 tablespoons of peanut butter a day or 1 tablespoon of olive oil a day if you're allergic. Eggs, chicken and fish are awesome because it takes more energy for your body to digest the protein. We just bought 1/2 a cow, so it's a red meat diet for us for a while, but hey, I'm low on iron anyway!

Doing Abs 3 times a week is a challenge for me because unless I'm involved with corporate ab work (like in a fitness class or something) I NEVER do them because they hurt and I don't like it. HOWEVER I'd rather do abs than run in the winter, so here I am. Who's with me??