~Week (Interval Training) SIX~

Week SIX: May 8-14

Wow! This is my last week of this interval training commitment! I truly feel as though I have taken control of my fitness with ~Whittle Your Middle~ and ~Interval Training~. I am happy that i've been able to find a place of doing this for my health and not just the numbers on a scale. I want to grow old gracefully and since having two children i've learned just how hard you have to work at this thing called life. Remember we create our own happiness so find something that makes you smile regularly :-)

SUN:
Day OFF!
~Happy Mother's Day~


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
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)
Today I decided to start from heaviest to lightest just to change it up. I will most likely continue to do this in my workouts until I decide to challenge myself again!

20 minutes Elliptical



TUE:
Yoga
Body Flow
Yes I did both classes this morning and it felt great! I've been waiting to get the chance to try the Tuesday Power Yoga class and it was a great class but I still just love the Body Flow all around! Craig was off so we took advantage of it being just us for a change and rode our bikes to SeaWorld and enjoyed our time not having to lug around snacks, water, or two kids! We rode almost all of the rides we wouldn't typically be able to do! So much fun


WED:
Day Off

Thur:
Yoga

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
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
Good Day!


Sat:
Surf Yoga
Wow this DVD is pretty awesome. I did a sun salutation with 6 sets of 12 push ups...OH YEA!


~Week One~
~Week Two~
~Week Three~
~Week Four~
~Week Five~




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.

~My Middle is Whittled~

"As the countdown to the start of a brand new channel ends, a brand new Countdown begins."

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!
Before


After



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?

~Whittle Your Middle~

30 Day
~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!
Before


After



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.

~Whittle Your Middle~

Let's EAT!!! Eating is a very important aspect of any training plan. This is an area that often times gets neglected either by depleting yourself or not selecting well balanced foods. I've always been really good at choosing the suggested foods for fat burning. There are three things i've made an honest effort to increase in my meal planning while whittling is: 1. Dairy: Yogurt and Milk specifically. 2. Nuts: This is always scary to me because Nuts=Fat but these fats are actually GOOD for you and there are claims that it helps burn fat in the abdominal region...almonds, walnuts and sunflower seeds (i know not a nut) are my favorites. 3. Green Tea: I like tea but i guess i'm more of a social drinker. Research says that drinking 2+ a day targets the mid section for weight loss so i'm drinking it up daily! I would love to share my daily intake but time is hard to come by and when you primarily eat meals at home and pack a lunch for two little ones well time is something I always wish I had more of! So, you'll have to settle for sporadic food posts. And, I promise to post some recipes here before my 30 days is up!

BREAKFAST
Yogurt: I mix nonfat plain with a flavored yogurt to cut the sugar. Greek is my favorite. Mix in some berries: strawberries, blueberries, and raspberries. Top with flax seed granola and a few almonds. Served with fresh squeezed OJ!


SNACK
Holy Yumminess! This IS the stuff! Oh yea top a brown rice cake with 1 Tablespoon of this stuff and a cup of milk and oh YUM!!!!




LUNCH
Ok so this was actually a lunch box idea post that I never got around to. But I had the same thing for my lunch on the go...Light string cheese, boiled egg, deli ham, carrots and I had a plum not the cinnamon bran cereal bites the girls had!


SNACK
Ok-Mak crackers topped with mashed avocado and sunflower seeds. I like to add spinach but was out!


DINNER
Yup it's my infamous "taco salad"...green and red leaf lettuce, curly kale, cilantro, red onion & bell peppers topped with re fried beans, guacamole, nonfat plain yogurt, a yummy spicy salsa and baked tortilla chips...i eat this at least once a week!


Now I will go and have some Green Tea and maybe those yummy cinnamon bran cereal bites!

what's up with my terrible photography??? must be the change in the sun shining through...oh well Day Lights Savings Time is in 10 days!!!

~Whittle Your Middle~

Eat This and Lose Belly Fat! Twelve more Foods that help melt the belly fat! Got most covered for the day and several in my pizza alone!




Not sure that second slice will help ~Whittle Your Middle~ but dang I make a delicious Pizza!!!

~Foods of the Rainbow~

~Whitttle Your Middle: Day Two~

Tonight for dinner it would have been lovely if I could have planned a recipe from the many searches I've discovered. But, once again dinner plans were put on fast forward with little time to plan...oh the joys of a 2 and 4 year old! Luckily, the collaborative effort between myself and Craig created a super tasty dinner!
We had Roasted Red Pepper Quinoa with black olives, steamed mixed veggies: green beans, cauliflower, and carrots. Craig whipped up a tasty pan-grilled Tilapia with his marinade concoction...Olive Oil, Lemon juice, Sea salt, Cumin, Ancho Chili Powder, and Turmeric and a small side of cottage cheese to get in my dairy! A nice glass of Shiraz finishing it all off with 5 Raw Almonds and a small square of dark chocolate! YUM-MO!

I love Nutrition research so much! So much that I received a degree BS in Nutrition back in 1998...one day I'll put it to professional use but until then...I hope you enjoyed this blog post and find it useful in your life.

Without planning out a specific recipe...I still did pretty good according to this article:

Belly Fat Burning Foods
By Laura Nowak, eHow Contributor
Belly Fat Burning Foods | eHow.com

While there are no secret foods that just cure belly fat, certain foods will help your digestive tract, which will aid in losing weight around the middle section. Dieters must remember in addition to eating healthy to partake in regular exercise.

1. Complex Carbohydrates
Starting your day with a breakfast complete with whole-grain cereal and low-fat milk or oatmeal and fruit provides your body with the complex carbohydrates and fiber it needs. They raise your metabolism, and lower your insulin levels, avoiding a build-up of fat storage.

2. Protein
When you need a snack, try adding more protein to your diet, such as lean meats like turkey or chicken. It takes your body longer to process protein than it does fats or refined carbohydrates.

3. Omega 3 Fatty Acids
Eating fatty fish, such as tuna or salmon, aids in burning belly fat by changing the levels of the leptin hormone in your body. Leptin can directly alter your metabolism, deciding whether you will work off those calories or if they will be turned into fat.

4. Nuts
You should supplement your diet with a variety of nuts. Macadamia nuts promote a healthy heart, and add fiber to help your digestion, while natural peanut butter is rich with immune boosting and anti-oxidant vitamins B and E.

5. Oils
Try switching to Olive Oil as it decreases high cholesterol, and choose the light-virgin olive oil because it is rich in anti-oxidants.

follow my training!!!

~Whittle Your Middle~

Welcome to the 30 Day ~Whittle Your Middle~ Challenge!

wanna follow my training
or see my results???

There are so many benefits to strengthening your Core and I feel that this area will help me fulfill my complete body fitness goal since having two babies in two years! I have some time before my official training schedule begins for my half marathon...although the original one I planned in June conflicts with my high school reunion...I still plan to find one that I can race in before the Triathlons in the fall. I hope that you will follow along in my journey and accept this challenge with me!

~Whittle Your Middle~

~Who: Any and Everybody I hope...but me for sure!
~What: Commit to doing 6-10 minutes of ab work 5 days a week.
~When: February 18-March 20
~Where: Anywhere and Everywhere
~How: Investigate and incorporate the foods that claim to whittle your middle.
I will take before & after measurement of my waist along with photos.
Document my achievements and nutrition research.
Follow the routine listed below:

1. Straight Arm Plank...hold for 60-90 seconds

2. Side Plank...30-60 seconds each side

3. Superman/Banana from P90x...thanks Lisa


4. Prone Plank


5. Prone Plank Reverse Curl 10-12 reps


6. Supine Bridge w/ Arm Extension 10-12 reps



I will continue with my yoga, cardio and strength training.


This is MY Mission...Do YOU accept it???

"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born."

~Dale E. Turner~


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.