Get Moving...

So after Church Ball last night i have decided that i really need to get back into shape... After making one run down the court i was dying! but it was so much fun and i haven't felt that way since High school. Needless to say my legs are now sore (i Love that feeling) and this morning i had more energy then i have had in a LONG time. There are so many benefits to living a healthy life.. i know what they are i just need to re-discover them..
So i have made a plan (and I'm going to take action) for how i am going to live a healthier life..
The Cardio will change every week, I'll post the new intervals every saturday.
(i'm starting on monday so that is easier to keep track and so i can slack off for a little while.)

20 Minute Cardio:

(1 Minute Running 2 Minutes Walking 7x)

Arms Shoulders & Chest:

25 Pushups

25 Bicep Curls

25 Bicep Curls

25 Triceps Dip

25 Reverse Dumb-bell Curls

25 Triceps Extensions

25 Flys

25 Reverse Flys

25 Shoulder Press

Thursday:

20 Minute Cardio:

(1 Minute Running 2 Minutes Walking 7x)

Back Legs & Core

15 Back Extensions

30 Second Plank

25 Windshield Wipers

25 Torso Twist

25 Vacuums

15 Broom Sticks

50 Leg Raises

25 Calf Raises  

30 Second Chair

25 Inner Thigh Sculptor

25 Saddlebag Buster

25 Lungs

25 Reveres Lungs

 

Saturday (Total Body):

20 Minute Cardio:

(1 Minute Running 2 Minutes Walking 7x)

Arms Shoulders & Chest:

25 Pushups

25 Bicep Curls

25 Bicep Curls

25 Triceps Dip

25 Reverse Dumb-bell Curls

25 Triceps Extensions

25 Flys

25 Reverse Flys

25 Shoulder Press

Back Legs & Core

15 Back Extensions

30 Second Plank

25 Windshield Wipers

25 Torso Twist

25 Vacuums

15 Broom Sticks

50 Leg Raises

25 Calf Raises

30 Second Chair

25 Inner Thigh Sculptor

25 Saddlebag Buster

25 Lungs

25 Reveres Lungs 

 I am also taking an ab challenge so i will also add this to every day.

14 Day Abs Challenge

25 Normal Crunches

25 Crunches (Lay on your left side)

25 Left Knee Touches

25 Crunches (Legs only Half Bent)

25 Crunches (lay on your right side)

25 Right knee Touches

25 Crunches (legs flat on the ground)

25 Second Plank Hold

25 Leg lift butt raise Crunches

Remember Everyone is different so mix it up.. this is just to give you an idea.

Motivation.

I have been lacking motivation or drive to want to work out lately. & it's hard to find time when i am taking care of Tito. when he is sleeping i want to sleep, relax, eat or clean. so the mornings (when i normally would work out) are not an option. When Mike gets home we are both worn out & we don't want to pass Tito onto his/my parents or our sisters. but i found a few tips to help me/us out.

* make a plan! Wanna-bes stay  wanna-bes without a written plan that's simple & realistic. Going public also may help.

* Reward yourself! Finish your workout & treat yourslef to a magazine, TV show, some extra time with your family, some new songs for you IPOD, or even a little extra time for yourself. ( to night mine was an 80 calorie pop sickle)

* Set up a punishment for missing workouts! Skip the workout, put $20 into a jar to spend on home repairs. Make sure you spouse controls the jar. Skip a Workout, no dessert after dinner. Skip a workout, no new shoes or clothes.

* Review your goals everyday and every night. Keeping your goals fresh in your mind will help you stay on track.

* Realize that the hardest part of the work out is often getting your butt on the gym! once you get 5 minutes into the workout, you will be over the hump. So tell yourself "I'll just go in and do 1 set of the first 2 exercises, then i can go." Next thing you know, you'll have done the entire workout.

* Visualize yourself doing a great workout & finishing strong. Get yourself mentally prepared and you will literally have abetter workouts each time.

*Crank the tunes. Seriously, nothing motivates like music.

* Get social support. if you have a workout partner, you'll feel like crap if you let them down.

* Watch Biggest Loser while you work out. That is my motivation. sure i run during the commercials but those things can be 5 mins. long. Plus Bob & Jillian Yelling on the TV gets you moving.

Sources:
Better homes & Gardens
Fitness Tips For Life

Tips & Tricks to eating better...(How you Eat)

This weeks [Work Out] Wednesday is about eating better... I should really put these tips & tricks into play at my house. Losing baby fat isn't as easy as i thought it would be & getting ready for a triathlon creep up on me... (even though 3 weeks after Tito was born Mike told me start getting ready. did i listen? NO!)
Here are some tips & tricks for eating better...

How you eat

Slow down your eating:It takes at least 20 minutes after eating for your stomach to tell your brain that it is full. But most of us finish a meal in 10 minutes. Give your stomach time to catch up to your brain by slowing down your eating. After putting food in your mouth, put your fork on the table and let go. Do not touch the fork until your mouth is empty. Repeat through the entire meal. Try this at least once a day.
Watch your liquids:About 22 percent of calories consumed by Americans are from liquids. Switching to water, tea or calorie-free sodas could save hundreds of calories a day. This may be the easiest way to lose weight if you are currently getting many of your calories from liquids. Here's how: Every day switch one drink that has calories with one that doesn't. If you drink 3 sodas a day, make one iced tea on the first day. If you drink orange juice each morning, switch to hot tea or water. Keep making these switches until you are drinking no calories. Try this for one week. You may reduce your daily calories without even changing anything what you eat.

chew more to feel full:Researchers have found that feeling full is a complex equation of time, thinking about food, number of chews, number of swallows, and a visual estimate of how much you have eaten. Feel full on less food by chewing more, thinking about the food as you eat it and taking longer to eat.
don't drink & eat:We can mindlessly drink 2 or 3 sodas,or juice over the course of a meal. This adds hundreds of calories to your daily intake. Drink about 4 ounces of water during a meal & enjoy your otehr beverage before or after your meals.
No Clean Plate:Your "clean plate club" membership will make you overweight. Those 3 or 4 'last bites' to just finish up equal hundreds of calories everyday. Never clean your plate; always leave at least one bite of food. It may be difficult to throw away food, but that extra food is better in the garbage than in your body.
Count when snacking:We can mindlessly eat dozens of chips, candies and other junk foods. Be sure to count as you eat snacks. A serving size is often much less than what is in the package. Just knowing how many you have eaten will help you eat less.

Snack Tips

I love to exercise & get moving. Work out Wednesday will be either where i share my progress or giving tips. I studied Health, PE, & nutrition while going to school at USU and i LOVED it. Hopefully someday i can go back and get my teaching degree so i can educate high school/ jr high students about health and how to take care of their bodies.

 So i have this HORRIBLE habit of every time i go to the store i HAVE to get some kind of candy. (as of lately it has be these Wonderful things called Giant Chewy Nerds. SO GOOD!) but to lose this baby weight i need to stop eating some much candy & start eating things that a much better for me like fruits & veggies. I have looked up some easy healthy snacks that i should be buying.
    * String cheese and fruit
    * Apples and Peanut Butter
    * Ants on a log (celery, peanut butter and raisins)
    * Plain Yogurt sweetened with fresh fruit
    * Smoothies (I like Plain Yogurt, frozen fruit, banana, OJ and agave to sweeten. YUM!)
    * veggies with a cottage cheese and salsa dip
    * A handful of nuts and a fruit
    * Triscuits topped with melted cheese served with fresh salsa (Original Triscuits are the only crackers I buy. It contains 3 ingredients -Whole Wheat, Soybean and/or Palm Oil, Salt.. Read the labels of your cracker boxes...you'll be surprised at what you are putting into your body.)


Remember to keep your portions small. To quote a good friend, "there will be good days and there will be bad days. Just make sure the good days out number the bad"."A great snack combines 2 different food groups, is small in size and big on flavor" and doesn't come in a package.