I am going to focus the next 6 weeks on interval training. So this is more of a Focus than a Challenge. If you haven't already done so, I highly recommend my 30 Day Whittle Your Middle Challenge because your core is the most essential part of your overall total body fitness. You can also check out my results here!
For the next SIX Weeks I will focus my fitness on Interval Training. I will incorporate interval exercises for both strength training and cardio.
Before I got hooked on Body Pump, I was partial to free weights. During Whittle Your Middle I focused on Circuit Machines. Too many years ago to mention, I did an interval plan with free weights. I really like this Interval Strength Training Plan and may incorporate it into my routine at some point but, I would like to go back to my weight training roots. If your are new to weights please alter your workout according to your fitness level. Interval Training at any level can only do your body good but it's super important to listen to your body and work at your fitness level.
The Plan:
From April 1 to May 13, 2011
I will commit to 2 days/week for Interval Strength & Cardio Training.
I will post my plan at the beginning of each week and will update periodically.
I will continue to Eat Well and share my Nutritional Guidelines.
I will document any changes in weight, BMI or body fat at the end of the plan.
Stay Tuned for full workout routines...my goal is to have my weekly goals set by Friday.
DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.
Wednesday, March 30, 2011
~Foods of the Rainbow~
So after stretching the limits on things we luckily still had in stock, we finally went grocery shopping! Sometimes it's nice to clear things out and have a fresh start...not to mention some treasures you find when your pantry has been whittled down to the bare minimum! Oh and clean the fridge! I thought I'd share my grocery run with ya...
Mushrooms, Carrots, Spinach, Tomatoes, Broccoli and Cauliflower, Mixed Greens
Milk, Keifer, Yogurt, Cottage Cheese, Eggs, Tortillas, Pita and Hummus, Fish, Chicken Legs, and Chicken Basil Sausage
not pictured: deli meat and cheese, shredded cheese, laughing cow cheese, and goat cheese
Salsa, Plain yogurts to mix in with the single yogurts or to top with fruit, granola and nuts.
Hot Teas...Green, Peppermint, Sleepytime, Get Regular, and just plain Black Tea
Snack Shelf:(close up picture later) Rice Cakes, Crackers, Snap pea crisps, Apple Sauce, Dried Seaweed. LOTS of CEREAL...my girls would eat 5 bowls every morning if i let them!
Granolas, Dried Fruits, Seeds & Nuts, Dark Chocolates, Spices,
Canned Goods: Beans, Olives, Grains & Pasta, Nut butters, Soups
Craig's lunch stuff: This man takes a sandwich and chips to work everyday. Sometimes we change up the bread or he'll add some avocado but he eats a sandwich, chips, sweet, and fruit every.single.time. well there are burrito days and i've offered to change it up but he's accustomed to eating this and says it's easier that heating something up?!?!
Craig's lunch chips, tortilla chips (baked and regular) and Pretzels, Oats Cereal and Granola bars, Maple syrup
Bulk items: Flours (wheat, all purpose, peanut etc) Oats, Sea Salt, yes dark choco chips! more Grains, Legumes and Pastas.
Bigger shot of snacky shelf oh look there's some popcorn too!
Fruits...Pineapple, Cantaloupe, Blueberries...
Bananas, Apples, Avocado, Oranges....
with more just picked waiting to be rinsed!
So when we've waited too long to go to the store, there's oranges in the winter/spring, and figs in the summer just growing in our backyard!
not pictured: Onions, Peppers, Garlic and RED WINE!
I have a few stores that I rotate amongst...Trader Joe's is by far my favorite! The only thing I'm not a big fan of is their produce, although it has improved over the years. It's okay though because we have the Farmer's Market every Wednesday and I love getting farm fresh produce that is locally grown without harmful pesticides or hormones! Henry's Market place is another one and they have amazing produce that is super inexpensive and it's also the place I go for my bulk items. We also have the Appletree market which is really only good for last minute things or if something was forgotten or if Craig has run out of some lunch supplies. I love grocery shopping and I usually don't have a list and sometimes that works for me and other times I'll end up having to make another grocery run!
Where do you shop?
Tell me one thing I need to add to my goods!
Milk, Keifer, Yogurt, Cottage Cheese, Eggs, Tortillas, Pita and Hummus, Fish, Chicken Legs, and Chicken Basil Sausage
I have a few stores that I rotate amongst...Trader Joe's is by far my favorite! The only thing I'm not a big fan of is their produce, although it has improved over the years. It's okay though because we have the Farmer's Market every Wednesday and I love getting farm fresh produce that is locally grown without harmful pesticides or hormones! Henry's Market place is another one and they have amazing produce that is super inexpensive and it's also the place I go for my bulk items. We also have the Appletree market which is really only good for last minute things or if something was forgotten or if Craig has run out of some lunch supplies. I love grocery shopping and I usually don't have a list and sometimes that works for me and other times I'll end up having to make another grocery run!
Where do you shop?
Tell me one thing I need to add to my goods!
Tuesday, March 29, 2011
~Tools of the Trade~
Today began with lots of snuggles early in the morning with Ruby running back and forth giving out kisses only for MOM! Unfortunately after way too much time lounging in bed it was a race to get breakfast and girls ready for school and me on time for my gym class! We did it! Still haven't made it to the grocery store and will be going right after this! Made the girls some PB&J Roll ups with granola and a sprinkle of chocolate chips inside! No time for a photo but here's my breakfast and lunch...
Breakfast: Toasted Whole Wheat English Muffin with PB&J and a sprinkle of flax seeds.
Lunch: Toasted Wheat Tortilla topped with half an avocado some bitchin sauce, white beans, yellow bell, cilantro, and broccoli leaves from our garden! Some parm cheese and TJ's Everyday seasoning
when i went to pinch some cilantro, i couldn't believe how big and beautiful the broccoli leaves were so I just had to pinch some of them too!
Now I'm having some yogurt and walnuts with hot tea and about to go to Trader Joe's!
Monday, March 28, 2011
~Foods of the Rainbow~
It is majorly time to go grocery shopping! After a busy weekend and left overs from Dad's dinner, I am pleased with this creative lunchtime meal!
Left over taco meat with heart shaped wheat tortillas, pinto and kidney beans and string cheese! But I still got lots of but Mom where's the guacamole and refried beans from those girlies!
Taco Salad for me....
but can't forget about the greek yogurt...(and i toasted the trimmings from the girls tortillas and sprinkled on top but I guess I was too hungry to photograph again!
What do you do with left overs?
Anyone up for a challenge? click for more details
Sunday, March 27, 2011
Friday, March 25, 2011
~My Middle is Whittled~
click here for complete ~Whittle Your Middle~ routine
THE END!
This was a great start to getting stronger abs. Challenging yet Attainable. Next time look for the work to be more intense! In the end I certainly felt stronger in working out and every day activities. I was amazed at the power my core showed me when doing yoga and pilates. As far as definition goes well that may take a few more whittling challenges! I lost about an inch and a half from my waist!
I am very proud of this accomplishment! Over the past month I completed 24 sessions and focused my diet on foods that claim to fight the belly bulge. I am happy with the results and look forward to future core strengthening. I plan to continue with some of these exercises 2-3 days/week until the next challenge!
How is your challenge going? Are you happy with your results?
What's Next??
I thought I'd be ready to share my next training for a half marathon but the timing conflicts with my 20 year high school reunion~OMG~ and i'm not quite ready to start my Triathlon Training...soooo I would love to do another joint challenge with LOTS of participation...so I'm open for thoughts and suggestions. I'd like to start up next week!
What area would you like to target?
Sunday, March 20, 2011
~Whittle Your Middle~
~Whittle Your Middle~
Challenge
click here for complete ~Whittle Your Middle~ routine
Day 1: February 18, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~3 Mile Run
and snack time:
and for snack...
Strawberries and Blueberries with granola and walnuts topped with nonfat plain GREEK yogurt....gotta have the greek yogurt because it's the BEST!
Day 2: February 19, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~Circuit Training Lower
~Body Flow
Day 3: February 20, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~4 Mile Run
Day 4: February 21, 2011
~Rest Day
This was an unplanned Rest day. I've changed my strength and cardio routine recently and although I've been doing Body Pump since before the girls. In fact I was big and preggers with Rita and still doing it...couldn't with Ruby. Since adding more body flow and a cardio kick boxing class, I decided to drop two days of pump and do some circuit training in place. I did circuit when I first got into working out and then free weights for a while and then just really enjoyed pump and never really got bored with it. Well, one day of lower body circuit training and I.Can.Barely.Walk...OMG WoW! So today I googled Should You Workout with Sore Muscles? Normally, I would just power through and go on with my schedule but was recently reminded of the importance or Rest days. After experiencing a couple of minor injuries and apparently over training, a rest day it was. Good timing since both girls are sick...and we have a good Dad who rested too and watched...ahem napped...a Barbie Surf Movie :-) Yay for Family Rest Day...G'night!
Day 5: February 22, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 40 seconds each side
~Superman/Banana: 90 seconds
~Prone Plank: 40 seconds...A-L
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 12 reps
~Body Flow
~2.5 Mile Run
Day 6: February 23, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 60 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 40 sec...A-L
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~2.5 Mile Run
Day 7: February 24, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 45 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 40 sec...A-L
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~30 min Circuit Lower
~20 min Elliptical
Day 8: February 26, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 60 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 45 sec...A-O
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~30 min Elliptical
~Body Flow
Day 9: February 27, 2011
REST DAY!!!! WHOOOOHOOO!
Day 10: February 28, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-?
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~30 sec run and twisted my ankle :-(
Come on NOW! Why does this seem to be a regular occurrence for me???!!! I literally was out the door and rounding the corner when crack! pop! S#*T My freakin' ankle!!!! Why me??? I'm in an awesome groove...getting my run back on and now this! I was able to ice & elevate it for about 15 minutes but we had a totally awesome family snow day plan so I wasn't able to follow the RICE method for a quicker recovery. I ignored the pain for the most part of the day and now after whittling my middle, it's not quite as bad as I thought. The prone plank was the only one that really gave me trouble and I was worried about the reverse curl but no problems there. Now running...yikes! I'm afraid that's gonna be a different story...good thing i've found the elliptical challenging lately!
Day 11: March 1, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-?
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~2.5 mile leisure hike Bay Side Trail due to sore ankle
and for snack...
Homemade "trail mix": popcorn, powerberries, raisins, walnuts, and pretzels. and for rita's movie snack she added left over valentines day candy :-)
Day 12: March 2, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~25 min Elliptical
~25 min upper circuit
~25 min Elliptical
~Breakfast...
Mulit-grain Oatmeal, Walnuts, Blueberries and a drizzle of Honey
Day 13: March 3, 2011
~Straight Arm Plank: 1
~Side Plank: 30 sec each side
~Superman/Banana: 1 min
~Prone Plank: 30 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~Yoga
Day 14: March 4, 2011
~No Whittling
~25 min Elliptical
~30 min Lower body circuit
~25 min Treadmill
~And for Dinner...
Sauted: Broccoli, Curly Kale, Red Bell Pepper, Garlic and Portebello...Stir in Quinoa and top with Goat Cheese...Strawberries for dessert!
Day 15: March 5, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Dinner...
Oh Boy...Do we LOVE Pizza
Day 16: March 6, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~4 Mile Run
Day 17: March 7, 2011
~Straight Arm Plank: 1 min 10 sec
~Side Plank: 30 sec each side
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Pump
WHOOOO taking 3 weeks off of body pump sorta kicked my booty today!
~30 min Elliptical
Day 18: March 8, 2011
~Rest Day
~Fat Tuesday...Eat~Drink~Be Merry...
Day 19: March 9, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
and for lunch...
Portobello mushroom stuffed with sauteed spinach, onion, bell pepper, quinoa and goat cheese. Served on top of a kale/mixed green salad with a yogurt lemon dressing. Drizzled with Balsamic vinegar...yummy!
Day 20: March 10, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Flow
~30 min Elliptical
and for lunch...
First, I sauteed some red and yellow bell pepper with red onion...have you noticed I do this alot?? Then I added some shrimp, calamari and scallops and a tablespoon of this Bitchin'Sauce...no seriously that's the name of it! It has grape seed oil, almonds, water, lemon juice, nutrtitional yeast, garlic and Bragg Liquid Aminos...and oh yea it is quite Bitchin'...from the farmer's market...go get some! Stirred in a Harvest Grain blend: Couscous, Orzo, Baby Garbanzo Beans and Red Quinoa...and more Bitchin sauce! Served with a raw salad of sprouts, chickpeas, peanuts, and some seeds...oh yea yummy!
Day 21: March 11, 2011
~No Whittling
~Body Pump
~50 min Elliptical/Treadmill
Day 22: March 12, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Flow
~15 min Elliptical
~20 min Roller Skating while the Lil Surfer Girls followed on their bikes.
and for snack...
Strawberries and Blueberries with granola and walnuts topped with nonfat plain GREEK yogurt....gotta have the greek yogurt because it's the BEST!
Day 23: March 13, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
Snack time:
Almonds, Babybel Cheddar Cheese, Seaweed Sheets and Sugar Snap Peas
Dinner Time:
Harvest Grain blend: Couscous, Orzo, Baby Garbanzo Beans and Red Quinoa, Potato and Cilantro Tamale, and White Kidney Beans
Day 24: March 14, 2011
~Straight Arm Plank: 1 min 45 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min 30 sec
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~25 min Elliptical
~30 min Lower Circuit
~30 Min Treadmill
Day 25: March 15, 2011
~Straight Arm Plank: 1 min 15 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~Body Flow
~4 Mile Run = 37 minutes
eat this:
Tilapia, Sweet Potato with honey, and Quinoa
Day 26: March 16, 2011
~Straight Arm Plank: 1 min 15 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~Body Combat
~30 min upper body circuit
Day 27: March 17, 2011
~Rest Day...Happy St. Patrick's Day!
Day 28: March 18, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~1 hour Bike
Day 29: March 19, 2011
~Straight Arm Plank: 30 sec
~Side Plank: 1 min each side
~Body Flow
My lower back was really bothering me since yesterdays routine. I wish I would have done it before the hour long bike ride. I think I would have had a stronger core and avoided this lower back pain!
Day 30: March 20, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-H
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
Last Day and whooooo this has been a very busy week! Will hopefully post the results tomorrow!
THE END!
This was a great start to getting stronger abs. Challenging yet Attainable. Next time look for the work to be more intense! In the end I certainly felt stronger in working out and every day activities. I was amazed at the power my core showed me when doing yoga and pilates. As far as definition goes well that may take a few more whittling challenges! I lost about an inch and a half from my waist!
I am very proud of this accomplishment! Over the past month I completed 24 sessions and focused my diet on foods that claim to fight the belly bulge. I am happy with the results and look forward to future core strengthening. I plan to continue with some of these exercises 2-3 days/week until the next challenge!
How is your challenge going? Are you happy with your results?
What's Next??
I thought I'd be ready to share my next training for a half marathon but the timing conflicts with my 20 year high school reunion~OMG~ and i'm not quite ready to start my Triathlon Training...soooo I would love to do another joint challenge with LOTS of participation...so I'm open for thoughts and suggestions. I'd like to start up next week!
What area would you like to target?
DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.
Thursday, March 17, 2011
~Tools of the Trade~
One thing I forgot about doing with my ~Whittle Your Middle~ was taking a tablespoon of apple cider vinegar before every meal as a natural remedy to aid in weight loss...one i'm willing to test out I might add! But, I forgot from the start of my plan and although I did indeed purchase it to use with this challenge...I completely forgot! OH WELL! I'm super excited for challenge number two after stumbling across this inspirational website!!! Love It! and only TWO.MORE.DAYS until the results are revealed! Stay Tuned...and let me know how your challenge is going!
Tuesday, March 8, 2011
~Craft of the Month~
If you ever truly want to see how quickly time travels, just have children. I mean seriously I go non stop all day and yet i'm still searching for more hours in the day...gotta hurry up before i run out of time for this...uh oh i forgot to do that. And yes I realize that facebook and this blogging business takes up too much of my time too but it really is a moment of relaxation for me. Just try and watch Dexter to wind down at the end of the night!
We kicked off the New Year with friends visiting the lil beach shack and the celebration of visitors continues all year! The beach is a popular destination spot! Oh and I guess we are very much loved too...or at least the lil surfer girls are! February is just a short month...so that leads us straight to the Mardi Gras Mambo as we did the January Craft today on Fat Tuesday. The March Craft would have been easy, if only I had a shoe box! Oh Well...there's plenty of time until April, right?
First set up your craft area and collect all necessary supplies.
Materials Needed:
Empty egg carton
Duct tape
Beans/rice/dry sand/corn (or something similar)
Paint/markers
Crepe paper streamer
Glue
Scissors
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