Buns of steel

Jillian Michaels, trainer extraordinaire and new SELF contributor, also thinks jumping lunges are a fantastic firmer. "They just blast the heck out of your glutes while working hamstrings and other muscles in the legs." Try this sequence one to three times a week after your usual cardio plan. Quickly do one set of the indicated reps of each move; rest 90 seconds. Repeat up to two more times.
MOVE 1: 20 squats
MOVE 2: 20 lunges, alternating legs
MOVE 3: 20 jumping squats (in a fluid movement: squat, jump, squat)
MOVE 4: 20 jumping lunges (lunge forward with right leg and jump high. While in the air, switch legs and land with the left leg in front. Continue, alternating legs.

I will give it a try and let you know what happens :)

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Now try doing the squat, jump, squat on a step with 2-3 height under the step :)  Your butt will be sore for days :)

Friday, May 29th

S:

~25mins. running 

~45mins. strength training

*just for my notes, hurt foot while running...could have started during my leg workout on Wed....may be broken

Wednesday, May 27th

J:
~20 mins. treadmill
~15 bike
~30 mins strength training
S:
~10 mins. treadmill
~60mins. strength training


Wednesday is my 'no' cardio day :)

Tuesday, May 26

S:

~30 mins. treadmill

~15mins. stairmaster

~45mins. strength training

Am I EVER going to drop this weight???? I simply don't get it!!

J:

No strenght left to go to the gym today my whole body is in pain!!!! Its all good hopefully I will be up and running tomorrow. Hang in there S your body is healthy it will come of in time:)

Monday, May 25th

HAPPY MEMORIAL DAY!!

J:
~30 mins elliptical
~10 mins treadmil
~25 mins strength training
~45 min family walk

S:

~30mins. treadmill 3 miles

~45mins. strength training

My goal this week: bump up my cardio to 45mins....we'll see if I can keep from getting too bored.  May have to cut back on strength training time if I can't get into the gym a little earlier.

Sunday, May 24th

J:
~35 mins treadmill (WOHOO I RAN)
~40 mins core training

Lord thank you thank you thank you. I ran for more than 20 mins today and had no shin pain. Lord thank you for healing my body and please allow this pain free running to continue!!!!! I fell fantastic.

Important Read: Hyrdration

Stay Hydrated When Exercising 

Welcome to Sweating 101. Question #1: During one hour of vigorous exercise, how much does the average person sweat? 

Answer: One quart! As you can see, exercise saps a lot of water from our bodies. 

Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising. 

Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like. 

Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes you keep yourself hydrated. 

Even when you are done exercising, you need to keep replenishing your fluid levels. It's recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards. 

Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later. 

Exercise Extra: Staying properly hydrated helps make your workouts more productive. 

~sparkpeople.com

Saturday, May 23

J:
~30 min strenght training

S:
~treadmill - ran 3 miles
~45mins. strength training


Happy Birthday sweet M...we love you and can't believe you are the big 10!!

Turkey Meatloaf

My family LOVED this...try it!!  I scooped the meat into a muffin tin to bake it.  That is exactly 4ozs. = 1 serving size :)  

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TANGY GLAZED TURKEY MEATLOAF

1 lb. ground turkey
1/4 c. oatmeal
1 sm. onion, chopped
1/2 tsp. poultry seasoning or seasoning salt
2 tbsp. catsup (or 2 tbsp. chili sauce)
1/3 c. milk
1 egg beaten
Salt and pepper to taste

Optional: finely shredded carrots and zucchini, 1 clove of garlic

Combine all meat loaf ingredients in a bowl. Mix well and pat into small loaf pan. Bake at 350 degrees for 40 minutes.

GLAZE: (optional)
2 tbsp. brown sugar
1 tsp. dry mustard
1/4 c. catsup
1/4 tsp. nutmeg

Mix glaze ingredients and spoon over meatloaf. Bake 20 minutes longer.

Next Weigh In

Okay...put the scale I way...I know you too well!!!

Next Weigh in date: May 29th

Jack-In-the-Box Pita

Just an fyi regarding that chicken pita sandwich I had last night...makes for a great option when eating out and tastes much better than a salad with hidden calories:

cal: 300

prot: 23g

fat: 9g

carb: 33g

It's low calorie but high in protein (which too much protein during one sitting will turn to fat so try not to have more than 15g in a single sitting...you could pull out a few pieces of chicken to balance the protein out).  It's also a tad high in fat BUT compared to anything else you might eat there and this is WWAAAYY better!!  All in all a fabulous dinner option. Just don't eat the french fries I ate :)

Friday May 22nd

J:
~10 mins stair master
~30 mins elliptical
~45 mins strength training

S how fast do you think I should be going on the elliptical to build endurance for running?

S:

~45mins. strength

~15mins. elliptical

~15mins. treadmill

Fabulous workout J!!  It's not so much "how fast" but it's what is your heart rate at?  Your heart rate will determine how fast you need to go.  For example: I use to do 170spm to get my heart rate up to 170 BUT now I have to do 180+spm to get my heart rate up that high.  Sooo, my endurance is getting better and my heart & lungs are getting stronger...Make sense?

Thursday, May 21

S:

~60mins. strength training

~no cardio today...had a very upset tummy and knew cardio would send me over

Started wearing my Bodybugg to see if I can get control over my nutrition!

Wednesday May 20th

J:
~40 mins cardio elliptical and treadmill
~30 mins strength training (legs and core)

Can I just say I hate working out when I'm on my period!!!!! But I did have a good workout on the elliptical which was a nice surprise cause its not my favorite.

How are you guys doing?

S:

~60mins. strength

~no time for cardio..bummer :)

LOL...you and me both!!  Sorry I flaked in posting...I know I went to the gym a few other days but didn't update the blog.  Trying to sell my bodybugg so I can buy the new one ;)  Go ebay, go, Go ebay, go...

Thursday, May 14th

Okay S I challenge you to try a class at your gym even if its on a Sat. try something new!! That might just shake up your cardio and you may like it so much you do it one a week.
S:
~60mins. strength/core
~25mins. treadmill


HELP...I am sooooo bored with my cardio!!


Check out these recipes...it's all about the food baby!
http://www.thebiggestloser.info/the-biggest-loser-recipe/the-biggest-loser-recipe.html

Wednesday, May 13th

J:

~1 hour walk with the kids in stroller
~15 min. Squates, Lunges, and steps
S:
~no gym...up too late watching Biggest Loser and Paul had to leave early in the morning for his class

Tuesday, May 12th

THE BIGGEST LOSER FINALLY

J:
no workout today not home long enough. What a disapointing end to a great show. Man how did Helen win?!?!?!?!?

S:

Happy Bday my sweet baby C!

~60mins. strength

~30mins. cardio

DON'T get me started on Helen!!!!  GRRRRRRRR!!!!!!!!!!!

Monday, May 11th

J:
~35 mins strength training
~ 30 mins treadmill

Wow the gym was packed today not a single cardio machine open when I first got to the gym!!!
S:
~no gym...boohooo. Yesterday was a little too much stimulation for my girls. They were up all night...uggghhh! We have to leave for classes by 8:30 so when that alarm went off at 5:30, I just couldn't peel myself out of bed :( I wish I had gone, I feel so yucky from the junk I ate yesterday. My whole body hurts!!! Today is detox day!!!


Offical weigh in today: I've lost 4lbs. yippee...can I keep that momentum...I sure hope so!

Sun. May 10th

HAPPY MOTHERS DAY

Well doughnuts and pepsi aren't excactly healthy but what a wonderful mothers day so far :)

Hope you all have a great day today you are 2 of the best moms I know!!

S:

No workout for me...unless eating yummy french toast counts :)  Happy Mother's Day girls...I am so blessed to have you as my sisters....I love you so much!!

Tomorrow is weigh-in day...we didn't think through that date very well ;)

Sat. May 9th

J:
1.5 mile walk pushing the kids through sand in the stroller.
20 mins yard work hula hoeing is great arm workout :)

I have been good no scale :)

Friday, May 8th

S:
~60mins. strength and cardio
~15mins. treadmill
~15mins. stairmaster

Thursday, May 7th

J:
15 mins strenght training
session with a trainer...it was good but took so long I couldn't do cardio


ok ok I put the scale away I promise!!!!
S:
~60mins. strength training
~30mins. treadmill


James...STEP SLOWLY AWAY FROM THE SCALE....REMOVE IT FROM THE PREMISES...DO NOT RETRIEVE UNTIL MAY 11TH...IF RETRIEVED BEFORE THE 11TH, SERIOUS MENTAL TORMENT WILL OCCUR! DON'T MAKE ME COME OVER THERE!! You can do it....your goal today and until the 11th: not to set foot on a scale!!

Wednesday, May 6

J:
45 mins strength training
30 mins cardio

HAPPY B-DAY SIS!!!!!!!

HAPPY BIRTHDAY S!!!!

R: hurt my hip again...have a very, very stuffy nose...light w/o all this week.

S:

~slept in...I'm allowed to do that on my bday, right?  My back feels great...maybe I needed to rest today anyways :)

Tuesday, May 5th

J:
~40 mins strength training
~25 mins cardio

Had to hurry at the gym today so Micah could get to work.
My shins are hurting again I hope I know when to push and keep running and when to stop and rest.

S I am sorry that you hurt your back I will be praying.

S:
~60mins. strength training
~20mins. stairmaster


Prayer request...I hurt my back yesterday at Dland...feels like a pinched nerve :( Have a fabulous workout ladies!!

Monday, May 4th

S:

~ALL DAY: lifting & carrying 30lb. 2 year olds, piggy back rides for a 40lb. 5 year old, bending, squatting, walking, chasing, dodging, pushing, pulling, stand up/sit down while smiling the whole time...does Disneyland count as exercise?!?!?!

Proper Push-ups

Pushups 
Starting Position
Start with hands shoulder width apart on the floor and up on your toes, so that your body is supported, keeping your body as straight as possible. 

Action
EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows. INHALE: Push up so that your arms are straight, making sure your elbows aren't completely locked. Try doing 2 sets of 10-12 repetitions. 
Special Instructions
Don't lock elbows out completely. Look straight ahead and keep spine in a neutral position. 
Muscles Worked: Chest, Triceps, Shoulders 
Time Involved: 2-3 minutes 
Body Benefit: A stronger chest and more defined arms 

~sparklepeople

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Try adding an exercise ball under your knee's/thigh area and do 15 push-ups...then hold a plank for 30-60secs., rest and do 2 more times.  I'm working on the ball under my toes...talk about using your core!!!

Sunday May 3rd

J:
Finally made it to the gym!!!
~ 5o mins of strength training
~ 30 mins treadmill

Great workout today dripping sweat and I think my heart rate stayed around 160-170 despite a chatty lady at the leg press.

Just did another walk this one outside pushing the double stoller with about 70 pounds.(8:00pm) that has to help burn off the burrito and coke I had for dinner right?

S:

~no workout today...sunday's are my day-off...exercising that is :)

Saturday, May 2nd

J:
No workout today we are still struggling to keep Daisy alive and her meds are every hour.

S:
~50mins. strength training
~15mins. elliptical
~15mins. treadmill (little over 1.5miles) trying to work towards a 9min. mile :)

Friday, May 1st

S:

~no workout :) My body needed a day of rest...hoping this will help me finally kick this headache.

~And I ate a donut...an apple fitter to be exact and I ate the WHOLE thing and I don't feel guilty...not one it...this is NOT a confession..it's not, it's not!!