I have always benefited from structure when it comes to my fitness and diet routines. Planning for me is fundamental therefore I needed a plan to help me work through my goal of body transformation. When it comes to the level of body transformation I plan to achieve I know I will need something more than the Abs Diet plan but I think after all the research this is the best plan for me to start with. I found the plan to be simple, straight forward, and achievable. Most of all the foundation of the Abs Diet matched what I had been doing in my life with food and exercise. The power foods that I must incorporate in my diet were for the most part all ready in my kitchen and the work outs were very familiar to me. The exercise program they promote is circuit training which will be new to me. I heard this type of training is very effective and is what most fire fighters use to stay in shape. Something Zinczenko (the author of the Abs Diet) said that made sense to me was that even if you already exercise it always makes sense to change your work out to trick muscle memory. I am committing to 3 months of the Abs Diet & workout with the ultimate goal of being more ready for my body transformation program. I plan to keep a daily/weekly journal of the process as I go along. All the while I am gathering information to continue to prep myself for the body transformation program!
Super Excited!
Sunday, May 20, 2012
Friday, May 4, 2012
Figure Transformation Journey
It has been a little over a year since I logged my last workout. Many wonderful things have occurred over the past year that I wish I would have shared because it has been the last year of fitness that has catapulted me to where I am today. Where is that you ask.. Well I am physically capable to take on the transformation of body using the process of figure competitors. I am working to establish a program that is roughly 12 weeks of diet, and exercise. I can only imagine this to be a long and arduous journey as I attempt to do the unthinkable. The unthinkable for me is simply giving up foods that I love and sleep that I need. There is only one way for a working women, who puts her ministry and family first to succeed at a mission such as this and that is to give the ultimate sacrifice of sleep. Hours of time, preparation, and recuperation have to be allowed to achieve this goal of body transformation and the only time there is for this process for me is in the early hours of the morning so as I enter into this journey I plan to take you along for the ride.
Wednesday, April 20, 2011
No Weights No Problem!
Started BC with a 15 run/jog.
Today in BC our work out started out a little different that usual and what I least expected happened. Usually our work out instructor (John) has us carrying anywhere from 15lbs to 45lbs dumbbells downstairs accompanied with jump ropes, resistance bands, risers, or bosu balls. Today we simply carried our own bodies along with one simple yoga mat in tow. I can't say that I didn't think I wouldn't work out hard without workout instruments, but I have to admit I was curious what we would be doing for an hour with nothing to implement in the routine.
Well 2 minutes into the workout that notion was broken and I could clearly see that I was in for a very difficult work out. Anytime he puts towels on the ground I usually want to run out the door. Towels on the floor generally means he is going to have us push something(usually weights) across the gym floor and back. Today with no weight on the towel meant I have to push myself which one would think that would be easier but I surprisingly found it harder. I have two floor burns on my knees to prove it. (not a very feminine look that's for sure) Pushing a towel across a gym floor I'm thinking is the least becoming position I could find myself within a day's period so as you can imagine when I am asked to do this exercise I am trying to finish as quickly as possible. Regardless of how hard I try I can't get across this amount of floor space without falling to my knees (humbling right) which explains the burns on my knees. Wait it gets better... I only had to do this 3x.
The entire work out was set up in 2 phases.
Mountain climbers
Push Ups
Planks
Burbpee's
Sprints is the break off point and we went back into the cycle 3x
Second phase we went into
Walls sits
Sit Ups
Mountain climbers pushing a towel across the floor
Squat jumps
Lunges half court and back
Suicides broke the cycle and then we had to repeat the exercises 3x
Last section we did some paired off exercises where we help your partner do leg ups with resistance or sit ups with your partners resistance.
60 minutes and I loved every minute of it!
Today in BC our work out started out a little different that usual and what I least expected happened. Usually our work out instructor (John) has us carrying anywhere from 15lbs to 45lbs dumbbells downstairs accompanied with jump ropes, resistance bands, risers, or bosu balls. Today we simply carried our own bodies along with one simple yoga mat in tow. I can't say that I didn't think I wouldn't work out hard without workout instruments, but I have to admit I was curious what we would be doing for an hour with nothing to implement in the routine.
Well 2 minutes into the workout that notion was broken and I could clearly see that I was in for a very difficult work out. Anytime he puts towels on the ground I usually want to run out the door. Towels on the floor generally means he is going to have us push something(usually weights) across the gym floor and back. Today with no weight on the towel meant I have to push myself which one would think that would be easier but I surprisingly found it harder. I have two floor burns on my knees to prove it. (not a very feminine look that's for sure) Pushing a towel across a gym floor I'm thinking is the least becoming position I could find myself within a day's period so as you can imagine when I am asked to do this exercise I am trying to finish as quickly as possible. Regardless of how hard I try I can't get across this amount of floor space without falling to my knees (humbling right) which explains the burns on my knees. Wait it gets better... I only had to do this 3x.
The entire work out was set up in 2 phases.
Mountain climbers
Push Ups
Planks
Burbpee's
Sprints is the break off point and we went back into the cycle 3x
Second phase we went into
Walls sits
Sit Ups
Mountain climbers pushing a towel across the floor
Squat jumps
Lunges half court and back
Suicides broke the cycle and then we had to repeat the exercises 3x
Last section we did some paired off exercises where we help your partner do leg ups with resistance or sit ups with your partners resistance.
60 minutes and I loved every minute of it!
Wednesday, April 13, 2011
On your Mark, Get Set, Go!
My boot camp instructor seemed to turn things up a notch this week in class. Monday (I didn't make it because I was running with my run club) but everyone said it was really tough. Wednesday we started as we always do by running on the tread mill (no biggie 10 min)
I wouldn't call this routine circuit training since we only used 1 machine (for leg curls) but that is exactly the idea or concept he used. He set up stations with weights, bosu balls, and mats and then he says on your mark, get set, go!
Just like that~ after getting our instruction we all scramble around the gym looking for our stations to lunge, plank, or jump. There is one station with treadmills that he has us literally pushing a treadmill (yes he is insane). To add insult to injury I haven't even had my coffee but I am mountain climbing while balancing on a bosu ball. All in all I would say this work out was at a level 9. Really tough with a lot of sweat to prove it. I can only hope that my body responds in time for Dominican Republic in May!
Today's work out included:
1 min pushing the treadmill
1 min jumping jacks with weights
leg curls for 60 seconds
20 sit ups with 15lbs weight (holding it over my head the entire time)
25 lunges with 20lbs weight (holding them over my head as I walk)
mountain climbers with a bosu ball 60 seconds
Dumbbell Planks Row (15lbs weights each)
I wouldn't call this routine circuit training since we only used 1 machine (for leg curls) but that is exactly the idea or concept he used. He set up stations with weights, bosu balls, and mats and then he says on your mark, get set, go!
Just like that~ after getting our instruction we all scramble around the gym looking for our stations to lunge, plank, or jump. There is one station with treadmills that he has us literally pushing a treadmill (yes he is insane). To add insult to injury I haven't even had my coffee but I am mountain climbing while balancing on a bosu ball. All in all I would say this work out was at a level 9. Really tough with a lot of sweat to prove it. I can only hope that my body responds in time for Dominican Republic in May!
Today's work out included:
1 min pushing the treadmill
1 min jumping jacks with weights
leg curls for 60 seconds
20 sit ups with 15lbs weight (holding it over my head the entire time)
25 lunges with 20lbs weight (holding them over my head as I walk)
mountain climbers with a bosu ball 60 seconds
Dumbbell Planks Row (15lbs weights each)
Monday, April 11, 2011
Run Club
As my boot camp classes comes to a close I am working on new and exciting exercise projects to keep the momentum. My new Run Club is definitely an off shoot of boot camp. Boot camp has done more for me than shed weight off of my body, it has shifted my paradigm about exercise and fitness. Prior to joining boot camp I did exercises on a regular basis however I clearly see it was the intensity or lack there of that was different from what I do now.
Boot camp has given me the regularity while instilling in me a desire or hunger for more activity. I find myself looking for more ways to do something outside vs. inside.
Another part of this experience is learning more about what makes me tick. I have found that my motivation comes from people. I want to work out with a group or with my friends. If I know someone will meet me or be waiting on me I am less likely to cancel or change the plans.
Knowing who you are and what you like is a key element in creating a fit lifestyle. Prior to boot camp if anyone ever asked me if I was a runner I would have surely said no. I say that primarily because of the lack of stamina I had which derailed any efforts of running short distances much less long. After practicing and growing my stamina I realized I am a runner and I do enjoy it. Clearly running has become a new part of my work out routine and to ensure I stick with it after boot camp I started a run club. Having that accountability is something I don't want to loose out on.
Blogging was another way of holding myself accountable. Many times in the beginning I would not want to go to meet with my group but I would reason with myself that if I don't go I won't have anything to write about.
All in all the results of the work outs were extremely favorable and over all I am seeing success in my health and fitness goals. I see no need to reinvent the wheel but instead copy it. Feel free to take anything I have mentioned and let it move or inspire you to make the changes you need to make today!
Boot camp has given me the regularity while instilling in me a desire or hunger for more activity. I find myself looking for more ways to do something outside vs. inside.
Another part of this experience is learning more about what makes me tick. I have found that my motivation comes from people. I want to work out with a group or with my friends. If I know someone will meet me or be waiting on me I am less likely to cancel or change the plans.
Knowing who you are and what you like is a key element in creating a fit lifestyle. Prior to boot camp if anyone ever asked me if I was a runner I would have surely said no. I say that primarily because of the lack of stamina I had which derailed any efforts of running short distances much less long. After practicing and growing my stamina I realized I am a runner and I do enjoy it. Clearly running has become a new part of my work out routine and to ensure I stick with it after boot camp I started a run club. Having that accountability is something I don't want to loose out on.
Blogging was another way of holding myself accountable. Many times in the beginning I would not want to go to meet with my group but I would reason with myself that if I don't go I won't have anything to write about.
All in all the results of the work outs were extremely favorable and over all I am seeing success in my health and fitness goals. I see no need to reinvent the wheel but instead copy it. Feel free to take anything I have mentioned and let it move or inspire you to make the changes you need to make today!
Monday, April 4, 2011
Couch to 5K
I wanted to broad caste a new link I found for runners. Now, for the first time, this popular program is available in an online format through Active Trainer. Enjoy!
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Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.I am finding it is better to ease into your running program gradually. In fact, the beginners' program outlined here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
By taking a look at the link on active trainer you will find the tools/schedule to help you build up your running stamina. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
The workouts in this program are scheduled Mondays, Wednesdays and Thursdays. However, feel free to adjust to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Getting Ready!
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after.
Information Taken From Active.com
Run Club
I am finding that the best way to create an optimal healthy lifestyle is simply to create one. In Phoenix around summer time it becomes impossible to do any sort of exercise outdoors which leaves 5am or inside a building (gym) the only possible options. One of my biggest goals besides getting fit myself is to motivate those around me to likewise take part in getting fit. Besides who you affiliate yourself with is commonly who influence you most anyway. Why not create an environment of health and fitness as a foundation of being healthy.
My goal for Run Club is simply to get some ladies together in the morning to run! Simply put. In the midst of running~ other things naturally happen (like what happened today) plans and goals are established and next thing you know you are signed up to be in the next marathon! All of it feels fun and right. I hope to find many more ladies to motivate while they motivate me to stay on target!
RUN* RUN*RUN*
My goal for Run Club is simply to get some ladies together in the morning to run! Simply put. In the midst of running~ other things naturally happen (like what happened today) plans and goals are established and next thing you know you are signed up to be in the next marathon! All of it feels fun and right. I hope to find many more ladies to motivate while they motivate me to stay on target!
RUN* RUN*RUN*
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