Tuesday, September 29, 2009
What's really going on? Are my husband and 5 year old daughter in kahoots? Is there a grand conspioracy? Perhaps a laundry villain on the loose?
There are only three of us in the apartment, 4 on weekends and holidays, which is what I consider a small family. If there were more of us...could I keep up? Would I keep up?
To all you hardworking mamas...keep it up, we are amazing!
When our hubbys or boyfriends come home to a hot meal, clean home, fresh linens and kindly ask, "What'd you do today? How was your day?" I just smile, they have noooo idea!
Tuesday, September 22, 2009
Midday and still feeling somewhat discouraged, hey my 5 year old daughter has a jump rope! I have discovered that I am the pro jump roper, contrary to the afternoons I spent as a young girl kickin "double dutch butt!" But that's okay, for 20 minutes I got my heart rate up and had a good time. I smacked myself in the face trying to attempt that all too familiar criss-cross.
Whatever elements or schedule interferences or "buddies" pulling a no show you encounter in your journey don't give it a second thought get up and move, you'll feel better and maybe even reconnect with a favorite childhood pasttime. Most of all your goals will not be deterred!
Monday, September 21, 2009
Do 1 or 2 sets of each move 2-3 times per week
you'll need a pair of 3-8 pound weights, if you don't have them use two 24oz water bottles!
I knwo that as a beginner I am only able to do the sets for 60 seconds and without weights, so do not be intimidated and the great thing is the stronger you can continue with this routine!
REVERSE FLY EXTENSION BACKS, SHOULDERS, LEGS, BUTT Stand with feet should width apart and hold dumbell in each hand at your sides. Bend over from hips, knees slightly bent, and extend arms straight down in line with shoulders, palms facing eachother. Keeping a natural curve in your spine without hunching, and elbows slightly bent, raise arms out to each side to shoulder height (pic a) Lower arms to starting position, then stand upand raise arms in front of you to shoulder level, palms facing down, as you lower into a squat (pic b). Rise up and repeat for 90 seconds
CURL, CROSS AND PUNCH LEGS, BUTT, BICEPS, SHOULDERS AND ABS Stand with feet hip-width apart and hold each hand at sides, palms facing body (pic a). Stand up and repeat. As you stand up the second time, turn your torso to the right as you punch your left hand up and over your right shoulder(pic b). Punch to the left with your right hand then return to starting position and repeat series for 90 sec.
SUPERMAN TO PLANK BACK AND CORE Lie face down with arms out to each side and lefs wide. Raise your legs, arms and head off the ground, looking forward slightly (pic a)and hold for 3-5 seconds. Lower feet, place hands on ground next to shoulders and press up into plank position (pic b). Hold for 3-5 seconds then repeat entire move for 90 seconds.
DOUBLE CRUNCH ABS Lie face up with legs extended straight over hips and arms out to the sides on the ground. Keep shoulders still, lower legs about 45 degrees to the right, bring them back to center then crunch up, reaching for your toes (pic a). Lower legs to the left about 45 degrees (pic b) raise them and repeat crunch. Continue from side to middle to side for 90 seconds.
TUCK AND ROLL ABS AND SHOULDERS Sit on the ground with knees bent at your ches, toes on the ground, and hands on shins. Tuck your chin, then push off your toes and roll back until your shoulder blades touch the ground. Roll up and balance on your butt, toes lifted (pic a). Look straight ahead and extend arms out to the sides at shoulder height (pic b) Hold for 3-5 seconds then return to the "ball" position and repeat entire move for 90 seconds.
go to www.shape.com/nikedanielworkout and download the complete "Awesome Arms and Abs" Audio Program where you will be guided through a warm up, all the moves, and a cooldown, and the entire routine is set to motivating music!
How to do it: Do each pose in the order listed, holding for 1 minute each, without resting in between. Repeat the series holding each for 30 seconds. Do several times a week. (I am aiming for 3 times a week and using it as part of my stregth training)
AWKARD POSE LEGS, BUTT, SHOULDERS Stand with feet hip width apart and raise arms shoulder height in front of you, fingers together & palms facing down. Rise up on to the balls of your feet. Keeping abs tight and chest lifted, squat until thighs are parallel to the ground. My AWKARD POSE is not up to par yet....but I am working on it, my butt and things should be more at a 90 degree angle and up high on those tipping toes, but the more I do it, the easier it will become.
EAGLE LEGS, BUTT, STRETCHES SHOULDERS Stand and cross right arm over left in front of your chest, elbows bent and palms touching. Squat slightly, then shift your weight to your right foot and cross left leg over right, curling left foot behind right calf. Hold for 1 minute, then repeat on opposite side.
STANDING BOW WORKS LEGS AND CORE Balance on left foot and hold right foot with right hand behind you. Raise left arm to shoulder height in front of you. Bend forward from your hips 45 degrees as you raise right leg behind you. Hold for 1 minute, repeat on opposite side.
BALANCING STICK LEGS, SHOULDERS, CORE Stand with feet staggered, right in front of left, and raise arms straight overhead. Clasp your hands, leaving index fingers pointing up. Keeping hips and shoulders squared, bend forward from your hips until torso is parallel to the ground as you raise left leg to hip height behind you, toes pointed. Hold for 1 minute, then repeat on opposite side.
TREE LEGS AND BUTT Balance on left foot and bend right knee, resting right foot high on left leg. Bring palms together in front of chest. Hold for 1 minute, repeat on opposite side.
HALF TORTOISE STRETCHES LEGS AND BACK Kneel with lower legs and tops of feet on the ground and sit back on heels. Raise your arms overhead, palms together. Bend forward from your hip until your head and hands touch the ground.
"Couch to 5k in 9 weeks"
-5 min Brisk Warm up Walk
-60 Sec. Jogging Interval
-90 Sec Walking Interval
-Alternated Walk/Jog intervals for 17 minutes. (training prog. called for 20 minutes, I pushed myself HARD on the last two joggin intervals...I thought for sure I couldnt finish either, but I continued through the pain in my side/stomach and no matter how hard I tried to control my breathing I was out of breath lol, but I am proud of myself for what I did!!!
-Followed by a 4 mintute Cool Down Walk Other Activity
- Crunches- 22 in 1 minute (hey thats 5 more than yesterday
- Planks- 4 sets of 30 seconds
- 2 minutes of calve lifts on the stairs
Progress of other Healthy Habits
28 oz of water at 12:13p, I'm almost half way there!
I may do a little more after I get some cleaning done...hey, way to go for natural excer! :)
How do I feel today? When I woke up this morning my abs were slightly tender, my pecks and biceps are sore from the push ups and my legs were a little bit sore. I was slightly discouraged when my friend didn't show up, but I wasn't going to to let that stop me! Now that I have got out there and done something I feel energized and motivated! What do I think about my body now and initial pictures? I feel like I am lucky to be thin as I am considering how out of shape I really am. I am looking forward to see how my rear end becomes lifted, and my waist becomes more defined and toned!!! Actually I can't wait to see overall tone!
Sunday, September 20, 2009
Basic & General Goals: I do not want to lose any weight....I want to be a fit, in shape, cute butt, toned, evergy having, feel good, sexy mama! I wanna be able to jog for more than 2 mintues...my goal "Couch to 3 miles in 9 weeks!!!" http://www.coolrunning.com/engine/2/2_3/181.shtml I will start the training tomorrow! Wish me luck! I will do this training program 3 days a week as suggested and walk another 2 days a week, taking off Saturdays and Fridays. (unless schedule requires some tweeking) and increase felxibility!
Why? I want to set an example for my daughter and step mom. I want to feel better and have energy. I want to have something to strive for and to be proud of, something for me. I want my hubby to have the "hot wife." I want to conquoer my battle with depression. Of course, I wanna look sexy, I wanna have a round, lifted, cute rear end...no more pancake bottom! I want it all! Oh yes and battle these headaches!!!
Although I am only 24 (25 in November) I have noticed my body, my abilities to "keep up" and my skin changing...having a toned body and being in shape will not come naturally anymore...I want to take charge now. Also my hubby and I are TTC...I can only imagine what will happen to my body after baby number 2!
using the resources I already have: My body, 2 sets of weights, a resistance band, the great outdoors, magazines I alreaady have, internet and accountability! Funds are tight, it cannot cost me any money
- The "Couch to 5K Training Plan" link listed above
- Extra walking in between training
- Strength Training
- Stretching DAILY
- 65 OZ of water each day
What's my starting point? Instead of saying what I cannot do...I am listing what I CAN DO as of today day one!
- Walk 1 Mile in 17 minutes
- Jog 2 mintues
- Crunches: 17 in one minute (had to take rests)
- Pushups: 11 in one minute (had to take rests)