Thanks Teri!

5 miles on the elliptical in 69 minutes.

Cardio/Lower Body - Workout 12 - Halfway through 6 week challenge!

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 208.0
Calories Burned - 218.7
Workout Time - 27 min 25 sec
Exercises - 15/15

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Skipping (reps 120)
Squat with Side Leg Lifts (reps 12)
Alternating Crossover Lunges (reps 20)
Water Skiing (31 of 34 flags)
Reverse Lunge with High Knee Jumps (reps 10 each side)
Follow the Leader - Moderate
Squat and Reaches (reps 10)
Squash (Beginner) (41 of 40 hits)
Squat with Side Leg Lifts (reps 12)
Stride Jumps (reps 90)
Island Outrun (Short) (passed 5 of 5 runners)
Squat to Knee Raises (reps 10)
Curl Ups (reps 16)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)


Squats killed me today, but I pushed through them.

Upper Body - Workout 11 of EA Active 6 Week Challenge

This Morning's Workout:

Intensity - Medium
Projected Calorie Burn - 240.0
Calories Burned - 244.5
Workout Time - 31 min 20 sec
Exercises - 15/15

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Wii Balance Board - Sparring & Combo Station (reps 36 & 46)
Single Arm Rows (reps 10 each arm)
One Arm Reverse Flys (reps 10 each arm)
Wii Balance Board - Paddle Surfing (18 of 18 gates)
Straight Arm Triceps Extensions (reps 12)
Double Bicep Curls (reps 16)
Wii Balance Board - Step Aerobics Normal Tempo 1
Short Obstacle Course
One Arm Reverse Flys (reps 10 each arm)
Straight Arm Triceps Extensions (reps 12)
Double Biceps Curls (reps 16)
Crunch with Punches (reps 16)
Leg Raises (reps 15)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Plan for the Week

Woohoo! 9 miles!

I had a fantastic workout. I averaged 6 11 minute 9 second miles followed by 3 more miles - for a total of nine miles in 110 minutes! I feel fantastic. This means that this weekend's 12k should go just fine

I did better with my food today.

Breakfast:
Bowl of Kix with banana and 1%milk

Lunch:
Mac & cheese (made with half the butter and 1% milk)
Steamed broccoli and cauliflower
1% milk

Snack:
Strawberry shortcake with whip cream (I love fresh strawberries)

Dinner:
Roast
Corn
Pears
Steamed broccoli and cauliflower
Roll
1% milk

Dessert:
Brownie (which I had avoided earlier with the shortcake, but caved in for after dinner)


Thank you Teri! I need to be reminded that I can miss a day of exercise now and again. I think the reason I am so harsh on myself when I miss is because I'm afraid if I'm not it will become 2 days, then 3, then 4, then half a month or more as it has been in the past. I will take a look at the website you linked. Thank you for passing on the information.

Plan for this last week:
Tuesday: Workout 7 of 6 week challenge and 30+ minutes on the elliptical
Wed: 30 minutes on the elliptical + make up workout 8 of 6 week challenge + make up weigh in
Thursday: Workout 9 of 6 week challenge
Friday: Workout 10 of 6 week challenge
Sat: 30 minutes on elliptical or 30 minutes step aerobics & boxing
Sun: 1 hour flagging
Monday: Workout 11 of 6 week challenge
Tuesday: Workout 12 of 6 week challenge and 30+ minutes on the elliptical and weigh in

Actual Last Week
Tues: Workout 7 of 6 week challenge, 40 minutes on elliptical - 3 miles + 8 minutes continuous alternating bicep curls while on walking on the elliptical, forgot to weigh in this morning. I'll need to weigh in tomorrow morning.
Wed: Workout 8 of 6 week challenge + 4 miles in 45 minutes on elliptical
Thurs: Workout 9 of 6 week challenge
Fri: Elliptical for 1 hour - 4 miles (swapped today's workout with tomorrow's so that I didn't have 4 days of strength training in a row and to stay on track with half-marathon training plan I started)
Sat: Workout 10 of 6 week challenge
Sun: 1.5 hours of flagging
Mon: Skipped
Tues: 9 miles on elliptical in 110 minutes.


Plan for this week:
Tuesday: 30+ minutes on the elliptical
Wed: Workout 11 of 6 week challenge and 30 minutes on the elliptical (goal: 4 miles)
Thursday: Workout 12 of 6 week challenge
Friday: 30 minutes on the elliptical (goal: 4 miles)
Sat: Workout 13 of 6 week challenge or 30 minutes flagging
Sun: Bloomsday - 12 K race (walking in costume with a friend)
Monday: Workout 14 of 6 week challenge and weigh in
Tuesday: Workout 15 of 6 week challenge and 30+ minutes on the elliptical

Actual Week (will edit as week goes on)
Tues: 9 miles in 110 minutes! 1 hour of mudding ceiling joints.
Wed: Workout 11 of 6 week challenge
Thurs: Workout 12 of 6 week challenge
Fri: 5 miles in 69 minutes. Bonus: 1.5 hours walking around Bloomsday number pick-up booths
Sat:
Sun:
Mon:
Tues:

Start of Tough Love Challenge

Re-posted from Tough Love Journal:

Starting Weight: 267.6 (weighed in at 11 pm which is not my normal weigh-in time. I'm so used to weighing in on Tuesdays that I spaced today's.)

So, I'd really love to sit here and start my thread on a good foot, but today was a bad day exercise wise for me. I didn't do my workout. I have no excuse. I chose to stay in bed this morning instead of doing it. I opted to empty out a china hutch and move it along with my elliptical during my lunch break. When I got home from work at 7:45 pm I ate dinner and then sat down on the couch to put my little brother to sleep. I had 25 minutes of free time before I needed to pick up my husband, but decided to watch a bit of Lost and play with my cat. When I got home I decided to pop on here and realized I needed to weigh in. I could do the workout now, but I just don't feel motivated. I'm gonna turn in.

So please give me a kick in the right direction. I plan on making tomorrow a better day regardless of whether I "feel" like it.

Breakfast:
Milk 1%
Bowl of Cheerios
Banana

Lunch:
Milk 1%
Macaroni & Cheese
Applesauce
2 peanut butter cookies

Snack:
G2 Gatorade grape
2 peanut butter cookies

Dinner:
Milk 1%
2 tacos

Dessert:
Fresh strawberry shortcake with whip cream

So unless I can be convinced otherwise, I won't be counting calories (it bores me and I usually abandon it within days). But I think it will do me some good to at least have to type what I eat. I think breakfast was the only meal I felt good while typing out.

~~~~~~~
SW: 259.7
WK1: 258.8 (-0.9 lbs)
WK2: 257.9 (-0.9 lbs)
WK3: 257.3 (-0.6 lbs)
WK4: 260.8 (+3.5 lbs)
WK5: 259.7 (-1.1 lbs)
WK6: 258.0 (-1.7 lbs)
WK7: 258.0 (0 lbs)
WK8: 258.0 (0 lbs)
WK9: 258.0 (0 lbs)
Wk 10: 258.3 (+0.3 lbs)
Wk 11: missed
Wk 12: missed
Wk 13: 268 lbs (+9.7 lbs)
Wk 14: 263.5 lbs (-4.5 lbs)
Wk 15: 263.2 lbs (-0.3 lbs)
Wk 16: 264.6 lbs (+1.4 lbs)

Challenge TWL: +4.9 lbs

Not so hot this week. Great on the exercise everyday, but yesterday. Food was my weakness this last week.

Lower Body / Cardio - Workout 10 of EA Active 6 week challenge

Thanks Teri! I don't think I'll show everyone up, but I will definitely surpass my personal best time for a half-marathon race which is my time from the only one I've done - 4:39:35. I know I can do it.

Thanks ketchuplover!

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 189.6
Calories Burned - 192.5
Workout Time - 26 min 39 sec
Exercises - 15/15

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Alternating Crossover Lunges (20 reps)
Stride Jumps (90 jumps)
Wii Balance Board - Paddle Surfing (18)
Double Shoulder Presses (10 reps)
Single Arm Lateral Raises (reps 10 each side)
Wii Balance Board - Push Ups (12 reps)
Follow the Leader - Moderate (running, slow knee highs, running, slow kick ups, running, fast kick ups)
Alternating Crossover Lunges (20 reps)
Forward/Backward Ankle Hops (15 reps)
Wii Balance Board - Water Skiing (43 of 45 flags)
Double Shoulder Presses (10 reps)
Wii Balance Board - Push Ups (12 reps)
Reverses Crunches (15 reps)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

4 miles - Half-Marathon Training Schedule on Track

Nothing feels better than betting a personal best Debbie! You can do it!

You can do it Scott! Just get moving and in no time you will be excited to see how far you've come.

I switched today's workout with tomorrow's because my body needed a rest from the strength training of the EA Workouts. So I did 4 miles in 60 minutes. Keeping in line with the half-marathon training I found. It'll end up changing next weeks plan around a bit to incorporate that half-marathon training plan.

Full Body - Workout 9 of 6 Week Challenge

5ks are fun. There is a 12k here that I walk in costume every May (which I don't do for time because people like to get pictures and I'm walking with people I convinced to get into costume too - so I let them set the pace).

I'm pretty sure the three of us will be walking the half-marathon. I should probably check with the other two to make sure. My goal is to be able to keep whatever pace they set (aka not be the one that slows our trio down). I'm not big on running (I'd rather sprint for a short while then run at a consistent pace for a longer while).

I was looking at the training program Nike has on their site to up my mileage to comfortably complete the half and found that the day of Bloomsday (my costumed 12k) I am scheduled to do 7 miles. So hooray! My 12k fits perfectly into my training schedule.

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 215.7
Calories Burned - 244.8
Workout Time - 26 min 46 sec
Exercises - 15/15

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Squat and Reaches (reps 10)
Squat with Side Leg Lifts (reps 12)
Step Aerobics Normal Tempo 1
Single Arm Rows (reps 10 each arm)
Double Biceps Curls (reps 16)
Squash (Beginner) (43 of 40 hits)
Squat with Bands (reps 12)
Skipping (reps 120)
Island Outrun (Short) (5 of 5 runners passed)
Sparring 2 (80 punches/dodges)
Single Arm Rows (reps 10 each side)
Curl Ups (reps 16)
Leg Raises (reps 15)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Half-Marathon in Oct.

Half-Marathon in Oct.

So, I just found out that I will be doing the Nike Women's Half Marathon on October 17, 2010 in San Francisco. My Mum-in-law has been trying to get into this race for the last 5 years or so and asked me if I was interested earlier this month. I said sure, half expecting that we wouldn't get in, but we did. So in October I will be completing a half-marathon (my second unless I decide to do the half in my hometown the weekend before - then it would be my third) with my mum-in-law and sister-in-law. Time to get training as I need to make sure I can complete it in less than 6 hours and 30 minutes (course closes after that time).

*skips off to do 4 miles on the elliptical*

I finished my 4 miles in 45 minutes

Cardio/Lower Body - Workout 8 of EA Active 6 Week Challenge

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 183.8
Calories Burned - 186.1
Workout Time - 22 min 23 sec
Exercises - 14/14

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Squat and Reaches (reps 10)
Water Skiing (32 of 34 Flags)
Squat with Bands (reps 12)
Reverse Lunge with High Knee Jumps (reps 10 each side)
Sprint - Medium (1st place)
Squat to Knee Raises (reps 10)
Skipping (reps 120)
Squash (Beginnner) (44 of 40 hits)
Reverse Lunge with High Knee Jumps (reps 10 each side)
Stride Jumps (reps 90)
Reverse Crunches (reps 15)
Crunch with Punches (reps 16)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Plan for the Week

Plan for the Week

Plan for this week:
Tuesday: Workout 7 of 6 week challenge and 30+ minutes on the elliptical
Wed: 30 minutes on the elliptical + make up workout 8 of 6 week challenge + make up weigh in
Thursday: Workout 9 of 6 week challenge
Friday: Workout 10 of 6 week challenge
Sat: 30 minutes on elliptical or 30 minutes step aerobics & boxing
Sun: 1 hour flagging
Monday: Workout 11 of 6 week challenge
Tuesday: Workout 12 of 6 week challenge and 30+ minutes on the elliptical and weigh in

Actual Week (will edit as week goes on)
Tues: Workout 7 of 6 week challenge, 40 minutes on elliptical - 3 miles + 8 minutes continuous alternating bicep curls while on walking on the elliptical, forgot to weigh in this morning. I'll need to weigh in tomorrow morning.
Wed: Workout 8 of 6 week challenge + 4 miles in 45 minutes on elliptical
Thurs: Workout 9 of 6 week challenge
Fri: Elliptical for 1 hour - 4 miles (swapped today's workout with tomorrow's so that I didn't have 4 days of strength training in a row and to stay on track with half-marathon training plan I started)
Sat: Workout 10 of 6 week challenge
Sun: 1.5 hours of flagging
Mon: Skipped
Tues: 9 miles on elliptical in 110 minutes.


Scheduled in my make up workout and weigh in.

40 minutes on the elliptical - 3 miles. First mile was completed in 8 min 4 sec. Next half mile was done slowly (8 minutes) but included continuous alternating bicep curls with 5 pound weights for the full 8 minutes. I feel good

Plan for this last week:
Tuesday: Workout 4 of 6 week challenge and 30+ minutes on the elliptical and weigh in
Wed: 30 minutes on the elliptical
Thursday: Workout 5 of 6 week challenge
Friday: Workout 6 of 6 week challenge
Sat: 30 minutes on elliptical
Sun: 1 hour flagging
Monday: Workout 7 of 6 week challenge
Tuesday: Workout 8 of 6 week challenge and 30+ minutes on the elliptical and weigh in

Actual Last Week
Tues: Workout 4 of 6 week challenge & 60 minutes on the elliptical - 3 miles
Wed: 30 minutes on elliptical - 2 miles & 15 minutes of dancing with my youngest siblings
Thurs: Workout 5 of 6 week challenge
Fri: Workout 6 of 6 week challenge plus 15 minutes of flagging
Sat: 31 minutes step aerobics and boxing
Sun: 1.5 hours flagging & 1 hour walking around the track (1 mile)
Mon: I choose not to work out. Got extra sleep for my eye.
Tues: Workout 7 of 6 week challenge, 40 minutes on elliptical - 3 miles + 8 minutes continuous alternating bicep curls while on walking on the elliptical, forgot to weigh in this morning. I'll need to weigh in tomorrow morning.

Upper Body - Workout 7 of 6 week challenge

So yesterday I didn't get my workout in. Part of me didn't want to and my eyes wouldn't let me even if I had wanted to. My right eye started acting up and demanded I give it the sleep it required to feel better (which included several naps before, between, and after jobs). So that means I rescheduled yesterday's workout for the one I just did and the one I should have done today I will be adding to tomorrow's plan. But I'm still on for the elliptical portion of today's workout during tonight's show.

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 191.2
Calories Burned - 213.1
Workout Time - 28 min 14 sec
Exercises - 14/14

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Wii Balance Board - Step Aerobics Normal Tempo 1
Single Arm Rows (reps 10 each side)
One Arm Reverse Flys (reps 10 each side)
Wii Balance Board - Sparring & Combo Station (reps 36 & 46)
Straight Arm Triceps Extensions (reps 12)
Double Biceps Curls (reps 16)
Island Outrun (Short) ( pass 5 runners)
Single Arm Rows (reps 10 each side)
One Arm Reverse Flys (reps 10 each side)
Single Arm Triceps Extensions (reps 12)
Curl Ups (reps 16)
Leg Raises (reps 15)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Yesterday's Workouts:
1 and a half hours of flagging.
Walked 4 laps around the track - 1 mile (the first lap and a 1/4 with my toddler brother walking next to me - the remainder of the 2nd lap carrying him).

Step Aerobics & Boxing

Today's morning workout was 31 minutes of Step Aerobics and Boxing. Worked up a good sweat. Time to hit the showers.

I think I'll be restarting the challenge on hard intensity after I finish it on medium (again). Might take a week in between challenges to enjoy some of my workout DVDs and other activities.

Workout 6 of EA Active 6 Week Challenge & Flagging

I did 15 minutes of flagging this morning and then I just finished the following workout.

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 188.9
Calories Burned - 198.9
Workout Time - 27 min 10 sec
Exercises - 14/14

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Wii Balance Board - Skiing (45 of 45 flags)
Alternating Crossover Lunges (reps 20)
Single Arm Shoulder Presses with Rotation (reps 10 each arm)
Single Arm Lateral Raises (reps 10 each arm)
Wii Balance Board - Push Ups (reps 12)
Squash (Beginner) (45 of 40 hits)
Alternating Crossover Lunges (reps 20)
Follow the Leader - Moderate
Single Arm Shoulder Presses with Rotation (reps 10 each arm)
Single Arm Lateral Raises (reps 10 each arm)
Wii Balance Board - Push Ups (reps 12)
Crunch with Punches (reps 16)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

It was a very pretty day. Also had a bit of fun. Worked on my tauntaun costume for some of the day. Then my sister-in-law was hosting a jewelry party. I was able to find Mother's day gifts for both my mom and mom-in-law and I got something for myself. It's a really pretty pendant. I plan on using it as a reward for myself when I get down to 255 pounds. I like it a lot and look forward to wearing it - so that should be good motivation for me to keep my butt moving.

I hope you are all having a fantastic week! I really appreciate you reading and commenting.

Thanks Teri!

So I had a scare today. My eyeball decided it wanted to swell. It's a pretty creepy thing to have the whites of your eye get red and puffy. It is also really weird to watch as the whites swell up around the iris but the iris stays the same. My eye is no longer red or swelling. It still itches and hurts (but not near as much as earlier). Doc gave me a different antibiotic for it this time (happened back in Dec as well). Since the doc I got to see today was an OP instead of an ER doc he was able to check a lot more things. Says it is probably caused from a sinus infection spreading to my eye. He says it's odd though, because they don't usually see a repeat occurrence unless there is a thyroid imbalance. So now I need to schedule an appointment with my regular doc to see if my thyroid is off (I was borderline hypo(or was it hyper)thyroidism back in college - so I may have crossed the line). I'm due for an appointment anyway (haven't had a check-up with my regular doc since July of '07 before I got married).

Full Body - Workout 5 of 6 week challenge

Today's Workout:

Intensity - Medium
Projected Calorie Burn - 234.2
Calories Burned - 266.5
Workout Time - 27 min 16 sec
Exercises - 14/14

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Squat to Knee Raises (reps10)
Skipping (reps120)
Sparring 2 (80 hits/dodges)
Single Arm Rows (reps 10 each side)
Double Biceps Curls (reps 16)
Step Aerobics Normal Tempo 1
Squat with Bands (reps 12)
Short Obstacle Course
Skipping (reps 120)
Single Arm Rows (reps 10 each side)
Double Biceps Curls (reps 16)
Reverse Crunches (reps 15)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Plan for the Week

Plan for the Week

30 minutes on the elliptical (2 miles) + 15 minutes of dancing with the kids I was watching today.

Plan for the week:
Tuesday: Workout 4 of 6 week challenge and 30+ minutes on the elliptical and weigh in
Wed: 30 minutes on the elliptical
Thursday: Workout 5 of 6 week challenge
Friday: Workout 6 of 6 week challenge
Sat: 30 minutes on elliptical
Sun: 1 hour flagging
Monday: Workout 7 of 6 week challenge
Tuesday: Workout 8 of 6 week challenge and 30+ minutes on the elliptical and weigh in

Actual Week (will edit in as week progresses)
Tues: Workout 4 of 6 week challenge & 60 minutes on the elliptical - 3 miles
Wed: 30 minutes on elliptical - 2 miles & 15 minutes of dancing with my youngest siblings
Thurs: Workout 5 of 6 week challenge
Fri: Workout 6 of 6 week challenge plus 15 minutes of flagging
Sat: 31 minutes step aerobics and boxing
Sun: 1.5 hours flagging & 1 hour walking around the track (1 mile)
Mon: I choose not to work out. Got extra sleep for my eye.
Tues: Workout 7 of 6 week challenge, 40 minutes on elliptical - 3 miles + 8 minutes continuous alternating bicep curls while on walking on the elliptical, forgot to weigh in this morning. I'll need to weigh in tomorrow morning.

Weigh In - 263.5 - I lost 4.5 lbs!

I am so happy! Weighed in this morning and I am down 4.5 pounds from last Tuesday! I am back on track and going to meet my goal before my Birthday! *happy dance*

Workout 4 of EA Active 6 Week Challenge

Today's Workout:
Intensity - Medium
Projected Calorie Burn - 168.8
Calories Burned - 169.0
Workout Time - 20 min 31 sec
Exercises - 13/13

Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Squat and Reaches (reps 10)
Reverse Lunge with High Knee Jumps (reps 10 each side)
Forward/Backward Ankle Hops (reps 15)
Water Skiing (flags 33 of 34)
Squat to Knee Raises (reps 10)
Stride Jumps (reps 90)
Sprint - Short
Reverse Lunge with High Knee Jumps (reps 10 each side)
Skipping (reps 120)
Reverse Crunches (reps 15)
Curl Ups (reps 16)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

So sweaty! Time for a shower!

Workout 3 of 6 Week Challenge - Upper Body

Today's Workout:
Intensity - Medium
Projected Calorie Burn - 221.0
Calories Burned - 210.0
Workout Time - 26 min 52 sec
Exercises - 13/13
Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
One Arm Reverse Flys (reps 10 each side)
Single Arm Rows (reps 10 each side)
Wii Balance Board - Sparring and Combo Station (reps 36 moving targets - 46 with sparring partner)
Double Biceps Curls (reps 16)
Straight Arm Triceps Extensions (reps 12)
Short Obstacle Course
One Arm Reverse Flys (reps 10 each side)
Single Arm Rows (reps 10 each side)
Island Outrun (Short)
Straight Arm Triceps Extensions (reps 12)
Leg Raises (reps 15)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)


You are right Teri! Rest is important.

I still appreciate hearing it, ketchuplover!e

Sis back from Europe

Saturday was a bit on the crazy side. Up until 1 or 2 am listening to stories that my sister had from her whirlwind Europe trip that she had just returned from. Then crashed until 5:45 am when I had to get up and ready for work. Then sit down breakfast with the entire family. Then it was off to work. After work I was so exhausted that I feel asleep in my work clothes and slept clean through dinner. Didn't wake up until 10:30 pm when hubby got home from work. So I completely missed my planned workout, but I'm pretty sure my body needed the extra sleep. I will make up for the missed workout sometime this coming week.

Yesterday I got in an hour of flagging. My arms were tired and I was sweating by the end of it. Started learning my second double flag song (4th song overall) and I'm pretty excited about it.

Didn't want to get out of bed this morning. So I will have to fit my workout in between my morning job and my afternoon job.

My week has been fabulous so far Teri. I hope that yours is as well!

Working out and remodeling

Workout 2 of EA Active 6 Week Challenge

Today's Workout:
Intensity - Medium
Projected Calorie Burn - 160.2
Calories Burned - 172.1
Workout Time - 23 min 12 sec
Exercises - 13/13
Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Alternating Crossover Lunges (20 reps)
Stride Jumps (90 reps)
Wii Balance Board - Water Skiing (43/45 Flags - missed 2)
Wii Balance Board - Push Ups (12 reps on knees)
Double Shoulder Press (10 reps)
Alternating Crossover Lunges (20 reps)
Squash Beginner (42 of 40 hits - consists of backhands, forehands, cross over lunges left, & lunges right)
Wii Balance Board - Push Ups (12 reps on knees)
Double Shoulder Presses (10 reps)
Crunch with Punches (16 reps)
Reverse Crunches (15 reps)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

I am happy because I did every push up on my knees with my back straight this time. Last time I went through the challenge my arm strength/back strength wasn't strong enough to do them all that way before and I ended up doing them without keeping my back straight (basically bending at the waist - which help build up arm muscles but didn't do a thing for my core). So yay! I'm doing a modified push-up correctly!

And yesterday, in addition to my normal workout I also did 2 hours of hammering and chiseling up the linoleum floor in my parent's old kitchen.

EA Active Challenge

Workout 1 of 6 Week Challenge

Today's Workout:
Intensity - Medium
Projected Calorie Burn - 230.7
Calories Burned - 238.2
Workout Time - 26 min 56 sec
Exercises - 13/13
Warm Up Station : Hip Circles (8 reps), Shoulder Rotations (4 forward, 4 backward), Windmills (8 reps), Split Squat & Reach (4 reps each side)
Squat to Knee Raises (10 reps)
Skipping (120 reps)
Single Arm Rows (10 reps each side)
Double Biceps Curls (16 reps)
Short Obstacle Course
Squat to Knee Raises (10 reps)
Skipping (120 reps)
Single Arm Rows (10 reps each side)
Double Biceps Curls (16 reps)
Sparring & Combo Station 1
Curl Ups (16 reps)
Cool Down Station: Leg Over (20 sec each side), Figure 4 (20 sec each leg), Leg Up (20 sec each leg), Chest Opener (20 sec)

Weekly Plan

Weekly Plan

Plan for the week:
Tuesday: 30 minutes on elliptical and weigh in
Wed: 30 minutes on the elliptical
Thursday: Workout 1 of 6 week challenge
Friday: Workout 2 of 6 week challenge
Sat: 30 minutes on elliptical
Sun: 1 hour flagging
Monday: Workout 3 of 6 week challenge
Tuesday: Workout 4 of 6 week challenge and 30+ minutes on the elliptical and weigh in

Actual Week (will edit in as week progresses)
Tuesday: 48 minutes on elliptical - 3 miles Weigh-in 268
Wed: 30 minutes on elliptical - 3 miles
Thurs: Workout 1 of 6 week challenge & 2 hours chiseling up linoleum floor
Fri: Workout 2 of 6 week challenge
Sat: Missed but got sleep
Sun: 1 hour of flagging
Mon: Workout 3 of 6 week challenge
Tues: Workout 4 of 6 week challenge & 60 minutes on the elliptical - 3 miles

Done stamp of Yayness! on this week!


So that's my plan for the week and with this mornings workout I am right on track. I decided that I need to choose something to conquer each week. Since my exercise has been terrible since returning from vacation (during was awesome!) - I've decided that this week it is to focus on workouts.

Birthday Goals

My Goal: Under 240 By My Birthday - Sept. 6

So, I was teaching study skills to one of my students the other day and the topic was goals. I realized the book we were using had a lot of really good tips and decided to write some of them down for my own use.

My Notes:
Make sure goals are:
1. Positive - "Stop being such a slob." changes to "Clean my room twice a week - and put on some music to make the job more fun."
2. Personal - it has to be important to me. I only make time for things I deem important.
3. Possible - if I don't think I can do it then I'm probably right.

Goals should be SMART:
S - Savvy
Easy to understand. No vague, difficult to follow, or confusing goals allowed! Keep goals specific and in the realm of possibility.
M - Measurable
Good goals define exactly what I intend to accomplish. My destination should be clear. There needs to be something about the goal that I can check to see if I met it by my deadline.
A - Active
Goals tell me what specific action I'm taking. Active goals include "do it" words, or verbs, that will keep me moving forward.
R - Reachable
Good goals will stretch me, but still seem reasonable. I need to be able to answer yes to all of the following questions:
"Do I feel I can attain this?"
"Is it realistic for me?"
"Is this a challenge I feel comfortable taking?"
My motivation will fizzle if I feel that my goal is unreachable.
T - Timed
Goals have clear dates when I will be able to say, "I did it!!!" These deadlines give me something to look forward to. They also motivate me - kind of like school assignment due dates since I never liked missing those. I need to think of goal dates like assignment due dates in the school of life. I am more likely to work on goals that have clear deadlines.

When stuck on a goal or procrastinating I can use these tips:
Take Ten
Allow myself to spend ten minutes working on my goal now. This simple ten minutes will often be just what I need to get moving on my goal. Since often, it is just the getting started that is the hardest part.
Use The Time I Have
If I try to wait for the perfect time to work on my goal I will just waste my time waiting. The perfect time is now. If I have five minutes I should use it. If I end up with five or ten minute increments a couple times a day I will still make progress on my goal.
Rewards
I need to come up with positive, healthy rewards for meeting my deadlines. (Paint my nails, buy a new outfit, soak in a candle lit tub, etc.)
Anti-Deadlines
Set consequences for missed deadlines. (Five minutes in a wall squat with my little sister standing on my legs, fifty push-ups, etc.)
Make Time
This goal is important to me or it wouldn't be a goal. Since it is important - I need to make the time for it. No excuses. Not making the time means that I don't see it as important and I need to re-evaluate my goal and why I made that goal.
Calendar
Schedule time for my goal. Make it a priority.
To Do List
I need to make a daily list that I can check off to be accountable to my goal.



Now, onto my goal:

By September 6, 2010 I will weigh under 240 pounds. That is 25 pounds less than my weight as of April 1, 2010. I have 5 months to achieve this goal. This means that I will need to lose 5 pounds each month. I will weigh in on the 6th of each month to see if I met my 5 pound loss for the month.

Plan of attack:

Daily Goals
30 minutes of exercise
I need to plan out each day of the week on a calendar
Drink at least 8 glasses of water everyday
Eat at least 2 servings of fruit and veggies
Weekly Goals
Re-evaluate goals for the week every Tuesday and adjust as necessary. Schedule any make-up workouts for workouts missed the previous week.
Weigh-in on Tuesdays to see if I met the week weight loss goal of 1.25 pounds.
Monthly Goals
Plan out the month by the 6th of each month.
Weigh in on the 6th to see if I have achieved the five pound weight loss goal.

To envision myself reaching my goal by writing an article as if someone had interviewed me:

Nata set out to achieve her goal of losing 25 pounds before her 26 birthday on April 3rd, 2010. Here we are on September 6th and we are not only wishing her a very happy birthday, but we are also congratulating her on losing 30 pounds. That's five more pounds than she set out to lose! She had a daily action plan that she followed consistently over the last five months and her hard work has really paid off. She weighs 235 pounds now and is setting her next five month goal to drop another 25 pounds by February 6th, 2011. Which will be just in time for her to buy a new outfit for Valentine's day. She says she feels fantastic and is completely ready to dive into her next goal. Her advice, "Sometimes it was hard to hit my daily goals. There were even a few days where I missed them completely. But despite the required effort - the days that I felt the best when going to bed were the days I achieved all the goals I had planned. So hang in there! Set daily goals and achieve them. Each success will add up to more pounds dropped. Don't you dare beat yourself up over the missed days. Just focus on what you've set up for today and do it! Today is what matters! Focusing on anything else will just overwhelm you!"

Affirmations [Keep them simple, specific, positive, and in the present]:
"I am strong and physically fit!"
"I can do whatever I put my mind to!"
"I am pursuing my goals!"
"I keep moving towards my goals step by step!"
"What I need is within my reach!"

Inspirational Quotes:

"If you don't know where you are going, you might wind up someplace else." - Yogi Berra

"A good goal is like strenuous exercise - it makes you stretch." - Mary Kay Ash

"Remember that there are different routes to the same destination or goal, so if things don't seem to be working, try a new path." - Rebecca

"To fail to plan is to plan to fail." - Benjamin Franklin

"Without goals and plans to reach them, you are like a ship that has set sail with no destination." - Fitzhugh Dodson

"You don't have to be great to get going, but you have to get going to be great." - Les Brown

"You've got to believe in yourself, the sooner you love and accept yourself, the sooner you'll be able to reach your goals." - Florence Griffith Joyner

"You must visualize yourself as a success in order to be a success." - Rosa Diaz

"It's always more meaningful and wonderful when you can share your goals and your life with others. Great friends and family are key." - Missy Giove

"No matter what accomplishments you achieve, somebody helps you." Althea Gibson

"Before you begin a thing, remind yourself that difficulties and delays quite impossible to foresee are ahead. If you could see them clearly, naturally you could do a great deal to get rid of them, but you can't. You can only see one thing clearly and that is your goal. Form a mental vision of that and cling to it through thick and thin." - Kathleen Norris

"It is the possibility of having a dream come true that makes life interesting." - Paulo Coelho

"All that is necessary to break the spell of inertia and frustration is this: act as if it were impossible to fail. That is the talisman, the formula, the command of right-about-face that turns us from failure toward success." - Dorothea Brande

"I've always believed that you can think positive just as well as you can think negative." - Sugar Ray Robinson

"Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal." - Pamela Vaull Starr

I had a wonderful time up in the mountains. The place we stayed at even had a gym. So when I wasn't getting in long hikes on paths meandering through the snow, I was able to get in a few miles on the elliptical or 12-15 miles in on the spin bike.