~Week (Interval Training) Four~

Week Four: April 24-30
Check Out Week One, Week Two and Week Three!

SUN:
Happy Easter = Day OFF!

MON:
5.5 Mile Run
Cliffs + Pier
Nice sunny but windy day. Felt it after for sure!

TUE:
Body Flow

30 Minute Interval Strength Training
15lbs 12 reps, 17.5lbs 8 reps, and 20lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 12.5, 15 and 20 lb weights
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Bumped it up a notch and boy i sure did feel the difference!

2030 minutes Elliptical
I held nice and steady but was.ready.to.be.done!

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40

20 Minute Steady Elliptical
Today was wonderful!! I have a new BFF that i've socialized with from time to time around the gym and it's been sooo very nice to have her around. I am usually an all business kind of gal when it comes to working out but this has been a nice addition to my daily routine.

Thur:
Back/Abs
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down

So my plan for today had to be adjusted since my work schedule changed at the last minute. I snuck out early...thanks babe! Made it to the 8am Yoga class and it was awesome! I was once again reminded the importance of taking rest days to give your body the opportunity to grow stronger. So I will make an honest effort to take 2 days off a week.

Fri:
4 mile run and/or
Body Pump?
Yep I did body pump after changing up my routine nearly 6 weeks ago! It still kicked botty big time! I am feeling it today. After I went with friends and we did an extremely challenging run~45min? and I was holding strong until it was time to climb back down the "goat trail" haha not today thank you!

Sat:
Rest Day!!!
Happy Birthday Ruby!



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.

~An Egg-cellent Idea~

Hungry??? Always!! Ok so what are you gonna do with all of those Easter Eggs??? I know!


Chop up some onion of course! Maybe some celery...um will lettuce work?

Chop and Mash up One whole egg and 2 egg whites



Stir in the onion/lettuce mix and a couple blobs of yogurt


Top my favorite cracker with lettuce, tomato, and egg salad

TA DAAAAA! Egg-straordinarily delicious!

What do you do with your Easter Eggs?

~Let's Wrap Again~

Ok so Yes I'm still "Wrapping" about food. Piling up leftovers on a crispy multigrain tortilla is still hitting the spot. It's been great because I get to cook a lovely family meal and continue to make a few more meals out of for all of us! BONUS!
Today I...



Heated up some veggies with my left over rice and lentils...


Spread over my tortilla and toasted


stick a fresh leaf of lettuce inside and WRAP!

What's your favorite thing to munch at lunch?
Need a Work Out Plan??? Click Here

~Week (Interval Training) Three~

Week Three: April 17-23
Check Out Week One here and week Two here!

SUN:
4-6 Mile Outdoor Run
3.5 Mile Run Pier Run Twice
Well today was the lil surfer girls birthday party so i'm sure glad I made the effort and got in a run today for tomorrow will be a well deserved rest day!

MON:
Rest Day
Good Day to rest after a party!


TUE:
Body Flow
Some kind of cardio for 30 minutes: Bike, Run or Elliptical
Today I was hoping to get a lil cardio in before and after Body Flow but the lil surfer girls slept in today!!!! So I actually doubled up on cardio to make up for all the birthday cake I've been eating since Sunday! I did my interval run on the treadmill for 25 minutes and then spent 30 minutes on the Elliptical reading The Glass Castle Whew! What a good day!

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down

Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)
Today there were several women working with weights so I wasn't able to follow exactly my plan...I actally did 20 lbs instead for the last sets of a few exercises in the middle. Had a workout Buddy alongside too so was socializing too!! A very productive day and lots of fun!

20 Minute Steady Elliptical
Oh this is awesome! I actually did 25 minutes today thinking I was cutting it short from 30 minutes...bonus 5 min! Good thing cause there's still some Birthday Cake!


Thur:
Body Flow and Back/Abs
2.5 Mile Run
Well todays Pier Run didn't go so well. I'm sure it had a lot to do with my bolting out the door due to time. I did not stretch or warmup before hand...I know shame shame. I had done Body Flow this morning so I thought i could skip stretching...WRONG! I have been running more lately but I think tomorrow I may just do elliptical for cardio and take a break from running.

Fri:

25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down
30 Minute Elliptical
Needed to take a break from running so just did a good elliptical workout instead.


30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Hip Adductor: 80lbs 12reps, 95lbs 8reps, 110lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Leg Extension: 60lbs 12reps, 75lbs 8reps, 90lbs 4 reps
~Leg Curl: 50lbs 12reps, 60lbs 8reps, 70lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
Double lunges for all of 30lbs and half of 40
I bumped it up for the lower body training. You should work your muscles until fatigue and I just wasn't doing that until today! Oh yeah!

Sat:
Body Flow
20-30 Minutes of Cardio: Run or Bike




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.

~Blueberry "Cupcakes"~

Tomorrow is the Easter Party for the Lil Surfer Girls and I signed up to make cupcakes! After all the Birthday Cake eaten over the week from their party last weekend and cupcakes for a birthday at school today, I thought how 'bout Blueberry Muffins instead! There's always an abundance of sweets at the class parties anyway so how about something with a little nutrition to go with the sweet!



Mini Blueberry Muffins
~1 Cup Whole Wheat Flour
~1 Cup Flour (Garbanzo, Almond or All Purpose)
~1/4 Cup Wheat Bran
~2 teaspoons baking powder
~1 teaspoon cinnamon
~1/2 teaspoon salt

~1/2 Cup melted butter
~2 Eggs
~1 teaspoon vanilla
~1/2 Cup 100% maple syrup
~1/2 Cup vanilla Almond Milk sweetened

Combine dry ingredients and Mix
Combine wet ingredients and slightly beat eggs
Stir into dry mix and add more almond milk to desired consistency
Stir in Blueberries...I eyeballed the amount but about a cup.

Preheat oven to 375. Fill Mini Muffin Tins about half and bake 15-20 minutes or until golden brown.




We couldn't help but sneak a taste and we all gave it a thumbs up. I think they could have been a little sweeter so maybe add some agave nectar or brown sugar if you so desire.

~Rant about the Fat~

Oh! Wow!! I LOVE THIS!!! I think anyone of any shape and size can appreciate and enjoy this Rant!

~Book from the Club~

I love to read, really I do...it's just that these days it seems to take me forever to finish a book. Once I get through a chapter my eyelids grow heavy and I have a hard time staying awake...if it's night time forget it. Today I read at the gym while getting my fitness on! Looking for a good book??? This'll do the trick...



I am waiting for Water for Elephants to show up at the library...should be really soon!

What are you reading???

~Bulkin' Up~

We all wanna bulk up, right? I mean I am on Week Two of my Interval Training and I am working out with lots of weights and some heavier than normal. Working out with weights will make your bulky, right??? WRONG! Unless you are pumping some testosterone with those weights, you will only achieve long, slender, lean muscle definition that will in turn BURN UP THE FAT! Yes it's true lifting weights burns more calories than cardio and will continue to burn long after the workout is complete.

But, weight loss shouldn't be your only focus in any training plan. I don't know about you but I wanna be fit and active well into my elderly years and if I can still do the splits that will just be bonus!

I BULKED up at the grocery store...I maybe went a little overboard and i wasn't even hungry! I just ran in to pick up some lunch supplies and a few bulk items when finally I had to stop myself because I was about to buy out the store!


Berry Granola, Almond Granola, Walnuts, Sunflower Seeds, Raisins, Cranberries, Choco Chips, and Cacao Powder
Wheat Flour, White Flour, Rolled Oats, Multi Grain Oats, Oat Bran, Wheat Germ, Pasta, and Rice



And it will all be enjoyed by my lovely lil family of four...and all of us eat our Oats up and some even lick the bowl clean!


YUMMY!


What is your favorite item to buy in bulk?

Can you still do the splits?

~Wrap It Up~

After a pretty rocky start for Week One in my 6 Week Interval Training, I am ready to make a big come back in Week Two!! Setting goals is important but don't let it get you down when certain goals aren't met. There's always tomorrow and I find it's best to live in the moment instead of thinking back of what didn't go your way. You are in charge of your happiness so let's create an awesome week for ourselves!

Speaking of creations...I am big on wrapping it up! Especially when it's the end of the week and time to refresh the fridge and pantry. Seems like any scraps can be mixed up and wrapped in a multi-grain/whole wheat tortilla and be super delish! I wish I were better at meal planning and mapped out my weekly menus and followed recipes but it's a busy life and my fitness takes priority and luckily eating well comes naturally to me. I hope some of my creations sparks some ideas for a quick meal in your house!




I pretty much always start by sauteing onions, garlic, peppers etc...then I add in any veggies I have: spinach, olives, tomatoes, broccoli, mushrooms...



I like to cook a big serving of grains (brown rice, quinoa, couscous) early in the week and this is usually a day that I cook a nice family dinner. I use the grains for everything from salad to wraps through out the week for my lunches and as a side for our family dinners.



I LOVE LOVE LOVE my tortillas toasted. There's just something super satisfying about a crunch with lunch!



And then again sometimes I just pile on fresh ingredients on a toasted tortilla for a tasty snack!


What's your favorite thing to munch at lunch?

~Week (Interval Training) Two~

Week Two: April 9-16
Check Out Week One Here!

SUN:
4-6 Mile Outdoor Run
Oh yea a GREAT 5.5 miles...how's that for getting week two started!?!?

MON:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)

20 Minute Steady Elliptical
Had to cut it short due to time!


TUE:
Body Flow
20 min Elliptical
Abs & Back:
Back Extension-3 sets of 12 forward and each side
Knee Raises-3 sets of 12 forward and each side
Ab Bench-3 sets of 12: legs up, down, each side
I went through each exercise listed above to complete a set.
Dead Lifts: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Dead Row: 30lbs 12 reps, 40lbs 8 reps, 50lbs 4 reps
Clean & Press: 20lbs 12 reps, 30lbs 8 reps, 40lbs 4 reps

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 40lbs 12reps, 50lbs 8reps, 60lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
I think I need to up some of my weights so I may do that next week. Also may want to avoid doing back work and legs the next day! I'm also doing squats with free weights and i'm not sure how much that dang bar weighs so this may need to be adjusted.


Thur:
Body Flow
Some kind of cardio for 30 minutes: Bike, Run or Elliptical
After a not so restful night of sleep and a very late night for the hubs and after dropping a bowl of oatmeal just to have the shatter proof glass shatter beyond recognition, I was just a little too late to barge into the middle of a body flow class, so I skipped! AND went out for an amazingly delicious and not so nutritious brunch. I'm off to a slow start for this 6 week training session! Oh well...i made up for it on my 4 mile run pushing the lil surfer girls. WOW...haven't done that in a while and it's pretty tough! We had fun though and I got in about an hour of cardio...although not nearly enough to burn off that meal!
Whittle



Fri:
Rest Day!!!
WHooooohoooo!!!


Sat:
Body Flow
20-30 Minutes of Cardio: Run or Bike
It was a launch at the gym today. It's when they have a new release for the les mills classes and do ALL of them back to back! I did about 45 of Body Combat before doing Body Flow!




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.

~Week (Interval Training) One~

Ok so today marks the first day of my 6 Week Interval Training I pretty much solidified my routine for this upcoming week...finally!

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.

Week One: April 3-9

SUN:
4 Mile Outdoor Run
beautiful day = awesome run!

MON:
Rest Day
~Happy Birthday Rita~

TUE:
Body Flow
Had a sick lil one ALL night long so no kids club for her and no workout for me :-(

WED:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light jog for 5 minutes
~2 min cool down
Don't forget to stretch before and after!

30 Minute Interval Strength Training
12.5lbs 12 reps, 15lbs 8 reps, and 17.5lbs 4 reps: I will follow for each:
~Dumbbell shoulder press:
~Dumbbell Butterfly
~Dumbbell Bicep Curl
~Overhead Tricep Extension
~Front Shoulder Raise reduce weight to 10 12.5 and 15
~Tricep Kickbacks
~Weight Assisted Chinups and Dips...70(12) 60(8) 50(4)

20 Minute Steady Elliptical
After having very little sleep the last few nights, I didn't make it to the gym on time to do all that I had scheduled. Probably a good thing for my body. Remember my weights may differ from yours and that's okay. The most important thing is proper form. Don't forget to stretch between each set!

Thur:
Body Flow and Back/Abs
UGH! This week totally bites! Busy work week and spring break for the lil surfer girls although despite Ruby's stomach bug, they have been pretty cool girlies! The internet on the other hand has not been cooperating lately. Which turned my simple lil work project into over a 3 hour ordeal...but in the end it'll all work out. My gym class this morning was a completely different class and i'm not sure what the schedule was because I didn't double check for changes and I missed Tuesdays class for any announcements. This wouldn't be a huge deal except for today particularly I had my timing scheduled just so and planned to sneak out during meditation...so class was awkward and back/abs was skipped. I usually try to "reschedule" when I miss a workout but at this rate i'll be lucky if I squeeze in tomorrows routine...but it will be worth it because it's DATE NIGHT!!! Yep me and the SurfDad will be heading out to see G LOVE and the Special Sauce! OH YEA! That's just (one of) my favorite band! WOOT! WOOT! Oh yea and then there's the ole PMS=PIGGING OUT...next week will be better!

Fri:
25 Minute Interval Training on Treadmill
~2 min warm up followed by 3 min light jog
~1 min sprint followed by 2 min recovery run
~1 min increased sprint follwed by 2 min recovery run
~1 min sprint followed by 2 min recovery run
~1 min increased sprint followed by 2 min recovery run
~1 minute super sprint slowly decreasing until at recovery run pace to light
jog for 5 minutes
~2 min cool down

30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Lunges: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps

20 Minute Steady Elliptical
Oh man it just didn't happen for me today. Oh well, I got a really nice visit with some friends and just when I thought I'd at least take the girls out for a run in the stroller...a little rain shower appeared but that's okay too because it produced a beautiful rainbow. It really bums me out that I missed today since i'll be going out to dinner. For me i'm the opposite of most: when I workout I continue to make healthy food choices when dining out instead of letting loose... but when I don't work out... uh oh! It doesn't matter so long as you jump back on the wagon tomorrow...tonight I will EAT.DRINK.BE MERRY!

Sat:
Body Flow
10 Minute Warm Up on Elliptical
30 Minute Interval Strength Training
~Squats: 50lbs 12reps, 70lbs 8reps, 90lbs 4 reps
~Hip Abductor: 50lbs 12reps, 65lbs 8reps, 80lbs 4 reps
~Hip Abductor: 65lbs 12reps, 680bs 8reps, 95lbs 4 reps
~Standing Calf: 115lbs 12reps, 135lbs 8reps, 155lbs 4 reps
~Glute Machine: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Leg Extension: 45lbs 12reps, 60lbs 8reps, 75lbs 4 reps
~Leg Curl: 30lbs 12reps, 40lbs 8reps, 50lbs 4 reps
~Walking Lunges: 30lbs 12reps, 40lbs 12reps, 50lbs 12 reps
So I was able to make up my Lower Body Strength training today but unfortunately I did not meet my cardio goals. That's OK because tomorrow starts a brand new week and I get the chance to do it all over again!

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.

~Oatty Oat Oats~

WoW! I have been eating some really good oats lately! Wanna ROCK your Oatmeal World??? Just visit the recipes at Fit Foodie Finds
I did and I am FOREVER changed!


I am not finished with my training plan for this week...although I plan to run 4 miles at some point tomorrow...I'll just leave you with Dinner:

Grilled Chicken Legs with Mediterranean Couscous and Pita & Hummus


Chop Mushroom and Spinach and then saute' in lil olive oil and then stir in Couscous


Chop Tomato and Olive stir in following Couscous


Mix in some Feta(tomato basil tonight) and a lil garlic


Voila' err How do you say in Greek???


as per Rita's request after busting me having this as a snack the other night...goat cheese stuffed dates!

On Your Mark, Get Set, GO!

Today I spent the day organizing my next fitness focus by creating the routine I will follow for at least the first few weeks. I started my workout by weighing in and doing a body composition and set my BMI and %Body Fat goals. I seemed to have reached a plateau and I am confident that my focusing on Interval Training will do just the trick in helping shed off the last of my baby weight. I have been slow and steady over these last few years but I believe, over these next 6 weeks, I will really make some definitive changes to the shape of my body. Sunday is the day that I officially begin following my schedule. So if you are ready to take control over your own fitness...stay tuned!

What's for Dinner?

Tonight we had a lovely family dinner outside at the picnic table. We are having some summer time beach style weather and hopefully it sticks around long enough to have a beach picnic tomorrow! For dinner we had: Tortilla Crusted Tilapia, Broccoli & Cauliflower and Whole Grain Brown Rice with Black and White Beans with some Bitchin Sauce stired in...OH MY YUMMINESS!!!








“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
William Londen