Thursday, April 30th

J:
~ 50 min. strenght training
~15 mins treadmill

Micah came with me to the gym today because it was bring family free. Well he is not a cardio guy so I wasn't able to get my cardio all in today but tomorrow is a new day.

Totally bummed out we went to Red Robin for dinner and I thought I would be really good and get a spinach wrap to eat. I come home and out of curiosity I checked to see how many calories it had.....1500 I want to cry!!!!!!!!!!!!! I didn't get it cause I really had to have it I thought I was being good. MAN THAT SUCKS!!!!!!!!!!!!!!!!!!

S:
~60mins. strength/core training
~20mins. treadmill (2miles)...I'm tired today :(


Goal today: take a nap :)

R:
~40 min. martial arts (bag-less upper body, combos, quick-kicks, nunchucks)

Weird day. Worked out this afternoon- something is better than nothing!

Confession: I happily ate my See's sample which was given me today. Yuuuuuuuuuuuum!!

S, how is your headache?
It's 4:38 p.m., I'm hungry :(.

Feel-Full foods

Is there such a thing?!?!?

http://www.webmd.com/diet/healthtool-fiber-meter

Wednesday, April 29th

R:
~martial arts + weights approx. 1 hour (seems very wimpy to your guy's 1.5 and 2 hour workouts :)

~My husband tempted me with the peanut M&M's...I declined and declared war. I'm putting Poptarts everywhere (his weakness!)

~I'm not hungry...I'm not hungry...I'm NOT hungry...oh yes, and I simply LOVE vegetables.. :o)

J:
~20 mins treadmill
~15 mins bike
~ 50 mins strenght training

Okay I have not yet put my scale away and it is doing nothing but discouraging me so as of right now I will not weigh until the next weigh in day!! Really I am serious this time :)

Phil 4:8
I will meditate on things that are pure and lovely. I did not even once today at the gym wish to be anyone of the other women there. For me huge goal met. I am happy with me and happy with feeling sweet exhaustion when I am finished with a good workout. Thank you Lord for this body that is fearfully and wonderfully made!

RENE I AM SO GLAD TO SEE YOU HERE!! WE ROCK!!!!!
S:
~60mins. strength training
~15mins. elliptical
~15mins. treadmill (1.5miles)

Yesterday's goal: met...yippee!
Today's goal: continue to make healthy choices

Would love prayer for this headache I've had...today is 7 days!

Lord, you are my strength and my portion. Completely guide my day today...may I bring you glory in ALL that I do and say! Amen

Tuesday, April 28th

R:
I'm on day two of "de-toxing" from Bahia and pasta and strawberry shortcake:) God has been faithful these two days of shrinking my appetite. Hopefully that continues.

Today: worked out (walked 3 miles), ate more vegetables--need some more fruit

Romans 13:14 "But put on the Lord Jesus Christ and make no provision for the flesh to fulfull it's lusts."

Does this mean that I should throw away my peanut M&M's I'm hiding in my cupboard?!

S:
~50mins. strength training
~20mins. stairmaster
~10mins. treadmill (1 mile)....wanted to do 2 miles but I couldn't take the bacon lady next to me one minute longer!! She must have cooked TONS of bacon this morning...it was making me sick ;)

~My goal today: eat completely healthy...no cheating :)

BTW: J you were the voice in my head today...seriously! I kept thinking of how hard you worked on Saturday and your willingness to put up with my abuse and it encouraged me to push myself today! Have a fabulous workout today!

Voices in my head

Its true I do hear voices in my head...well one voice in particular. Its my sister S. Honestly I was at the gym today and I heard her sweet voice encouraging me to do just three more reps or push a little harder. I am thankful for this voice because normaly I give up easy. I would rather do a little less weight on my reps and not feel the burn so much. But I tell you what nothing feels as good as every inch of my legs shaking because of that wonderful voice in my head. Honestly I almost fell down the stairs after my workout was finished but you know what I was grinning from ear to ear. Thank you Stac I love you too!

Monday, April 27th

J:
~20 mins treadmill walk/run
~10 mins bike
~30 mins walk at home
~60 mins strength/core (legs)
S:
~70mins. strength/core training
(didn't have time for cardio so opted for longer weight time...my favorite!!!)

10 weight loss tips

This is worth the read....top 10 weight loss tips. It's all stuff we know but a great reminder! I really like #4...IT'S ALL ABOUT BEING HEALTHY, NOT BECOMING THIN!!! (why can't I have both?!?!?)

A Day of Rest

Rest today my sweet sister! Make sure you stretch your sore muscles but today is a day of rest & a HOT bubble bath! ~S

Saturday, April 25th

J:
~50mins. strength/core training
~15mins. bike
~15mins. elliptical
S:
~50mins. strength/core training
~15mins. treadmill (1.5miles)
~15mins. elliptical

J...I had a blast working out with you today. You worked really hard and I am so proud of you! I love you!!

Core Training

This is a great link to some core training exercises.
~~~~~~~~~~~~~~~~~~~~~~~~~~~
The intent of Core Training is to strengthen the muscle groups that stabilize your skeletal structure. These are primarily the muscles in the thoracic area that determine your posture in each position of your body. The first step to improving your posture is getting to know these muscles, then toning them so you can tighten them together with your lower back's muscles.

Your core muscles serve many vital functions that contribute to your overall health. Let's take a look at key core functions in order to appreciate the importance of core training exercises:

Foundation for Movement - If your core does not function properly, you'll most likely experience back and spinal pain, as well as increased chances of injury.

Protection of your Vital Systems - Your core provides a protective shield for your spinal cord and internal organs. The core muscles also function to keep your insides in, where they belong.

Improves Body Fluids - When your body moves and is exercised from your core, the internal organs are mobilized and stimulated from adhering together. It improves fluid flow through the organs and is very helpful to maintaining normal bowel movement.

Enhance Circulatory Support - When you exercise from your core, pressure changes occur in the core muscles that assist the heart and extremity muscles to circulate blood and lymphatic fluids throughout the body.

Good Body Posture and Body Stability - Your core muscles stiffen the spine, rib cage and pelvic girdle so that your head, arms and legs have stable working foundation. These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa. ~article: mastermoves.com

Friday, April 24th

J:
~ 15 mins. elliptical
~15 mins. stationary bike
S:
~30mins. elliptical
~10mins. treadmill (1 mile)
~60mins. weights

"How do I lose my belly fat?"

Question:
What can I do to lose weight in my stomach? I've been doing lots of crunches but they don't seem to help.

Expert Answer:
There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people.

The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition. So if you're not doing cardio, crunches are not going to help get the 6-pack you've been hoping for. Regular cardio exercise at a level that's challenging for you is your best bet.

Exercise Extra: "Apple" shapes (fat storage around the belly) have been shown to have a higher risk of certain cardiovascular diseases, whereas storing fat in your lower half, known as a "Pear" shape, is actually a healthier site for fat accumulation.
~SparkPeople