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.