November Activity Plan

And I'm back family......

For those who know me or follow me on Twitter @efficient1, I like to switch up my workout regimen. I totally believe in tricking the body so it doesn't get complacent and stop burning fat (dropping unwanted pounds). Most health professionals will agree that switching up your routine every 4-6 weeks helps to restart the body so it will continue to burn fat and develop muscle. Also, it helps with keep your blood pressure regular and reduces your risk of heart attacks/strokes.

As I continue with my healthy living goals (and as I prepare for my international trip), I decided to implement a special exercise regimen for the month of November. Since this is the first month since August that I am not traveling all over the country(lol), I figure I could make some headway on my weight loss and body toning initiatives.

A few weeks ago I posted my current healthy living regimen (click here) that was inclusive of eating, spiritualitg and exercising (and a few other things). I'm still following those tips, but I wanted to be more detailed in the actual activities to get my heart pumping on a weekly basis. See below for this month's plan:


Workouts
Julian Micheals "30 Day Shred"
Beach Body's "Turbo Jam" and "Hip Hop Abs"
Gym regimen - 3m run on treadmill, row machine & stair climber/bike

Frequency
4-6x's a week ( a minimum of 4 is a must)

So what is your regimen this month family? Do you actually sit and plan out how you will get up and moving daily? Have you been wanting to try something different to spice up your workout life? WELL TODAY IS THE DAY!!!! I challenge all of you all to post your regimens this month on either your blogs, youtube, facebook, twitter, etc. Feel free to put them in the comment section below as well. We are all in this together. Be blessed....

Exercise Log #33

As you may remember, I mentioned that I will be in and out of my home over the next month. Its starts today. So to start my month off right, I decided to get up early today and work out. I plan to take the Get Fit 4 Christ DVD with me to do in my hotel room before I start my day. At least this way, I am still on the program's activity schedule, as I battle finding good food essentials to continue to drop the weight. Below is today's regimen:



+ MVP "Get Fit 4 Christ" DVD = about 37 minutes total

+ Biggest Looser "Cardio Max" warm up, level 2 cardio and cool down = about 15 minutes total

+ Knee drop exercises (specifically given to me by my physical therapist for my "special knee" = 3 minutes total



I usually like to pair my work out DVD's together to get between a 45-60 minute work out. Another thing I like to do right afterward is ice my knee and to do my daily bible study. This way I am keeping God all up in my daily regimen (lol) and also can give thanks and praise for the work out I just completed.

I give God thanks for waking me up every morning and reminding me WHY I am getting fit for him. I also give glory for allowing me the opportunity to read and study his word on a daily basis. Praying is becoming easier (and more comfortable) and I am noticing that I am starting to learn the order of the chapters faster as well...another goal I had. Once you start, it becomes habit.

I want to encourage all that are following my journey to try to do the same. Start off small and then build your way up. It will become easier and don't worry, God knows you are trying, but you are to meet him at least half way and you will be surprised at the wonders he will do. Be blessed family!

Exercise Log #32

I'm very excited about my day today. I actually had to work for 3 hours today, but got a great work out in...and I went to the gym. HA...haven't been there in awhile. Below is today's work out:


+ Stationary bike = 12 minutes (100 calories)

+ Ab work/knee strength training (bad knee) = 10 minutes

+ Elliptical machine = 20 minutes (300 calories...and yes I did that many calories in such a short time)

+ Treadmill (jog/run) = 15 minutes (200 calories)


My goal today was to do a work out under 60 minutes (kinda went over), and to hit a 600+ calorie burn...and I did. See what happens when your motivated and determined to hit a short term goal?

I'm a firm believer in setting short term goals to achieve your long term goals. Simple daily exercise goals in your healthy regimen can work wonders. So proud of myself today.....now I'm off to ice my knee AND use icy hot for my "special knee" is fatigue and I'm in pain. Lol

Until later family....

Exercise Log 17

If you keep up with my post you would see that I have been hitting the work out hard and because of that dedicated work my joints are killing me...significantly. The only way I will make it to the marathon is if I pace myself BUT stay on track. How do I propose to do this.....I have no idea actually. Lol. I guess I will hit it hard on good knee days and then rest when I feel like it is about to give out...and fall off...:(

Today I did my Saturday cycle class for 50 minutes, with the intentions to run afterwards...but I couldn't get myself to do it....for I couldn't feel my knee...seriously.

What is the lesson, you can not push yourself over the limit, for you will be unproductive and not achieve your goals. Some of us are plagued with ailments and some of us are not, but I refuse to let that deter me from God's plan and the work he wants me to do. BUT I can not be a good servant if I can't walk.

The moral of this story is that, when in pain (or I've reached my limit)...imma take a seat, heal and then get back up and keep it moving. Be blessed family......

Exercise Log 14

I was on it today family! Coach Johnson was able to fit me into his busy schedule and I am so appreciative. Now I don't feel like the step child of the "Get Fit 4 Christ" program. Lol.

At the studio, I did multiple circuits from his work out DVD (which can be order by clicking here). While I felt like I was in there for a long time...and the exercises kept going FOREVER...lol...I actually was not there that long. I think in total I was there for 30 minutes. In that time, I did strength training (using weights and my body), cardio and ab work. That is the type of workout I'm talking about...straight to the point.

I'm so encouraged right now since I've lost 5 lbs. I knew walking into the studio today Coach Johnson was going to want to weigh me..lol..I mentally prepared myself..but stop and remembered that God told us that "no weapon shall form against you" and so I stop worrying about if "fat/pounds" (my giants) were going to win and conquer over me today. See its a lot of mental self control too family...you have to speak positive words into existence over your life. Do not allow the status quo or your past faults keep you in bondage (mental and physical) from achieving what God has in stored.

While my joints still ache (sp), I am still pushing threw SAFELY for I believe in the power of prayer and I serve a healing God. So I guess we will see. Tomorrow is boot camp with other program participants. Keep me lifted family....

Exercise Log Day 8

I know my post from yesterday is late, but better late than ever right!!!!

Family I did it....yes I got up at 5:30 am and was early to yesterday's boot camp. I actually showed up right before Coach Johnson (sorry I had to mention it). Lol. I worked out for less than an hour and had a GREAT work out. Thank goodness for this for the rest of my day (as far as eating) was a flop. Below are the details.

+ Boot Camp = 45 minutes

+ 1 mile run = less than 10 minutes

This post is short and to the point due to my crazy schedule today. On the agenda for tonight, TaeBo's Basic Boot camp and hopefully a 25 minute run. To be conitnued....

Exercise Log Day 6 (late edition)

Disclaimer - I had wireless connection issues so I apologize for the tardy post!

Every day I am so thankful that God gives me yet another day to be active and to get physically in shape. Through out my day I see many people who are either wheelchair bound or need some sort of assistance to do daily things. That is my motivation for given God all glory and taking advantage of the opportunity, to participate in this program, to train for a 5k.

Last night I participated in the MVP Boot Camp (info can be found here) for the first time in over a month. Coach Johnson never lets us down with those sessions. Lol. It was very invigorating and felt good to get back into my activities. Waking up this morning I felt sore, which is always a good sign.

Today I plan to run 2.5 miles straight to continue the training for the October 5k. I am confident that I will be able to complete it under 45 minutes (that is my goal).

Until later family....

Exercise Log Day 4

(Wall-E can lift 12 lbs...why can't I)---------------->

I was a slacker today family. The only work out that I did today was the30 Day Shred with Julian Michaels (biggest looser trainer). I do not have the infamous MVP Fitness DVD (wink wink to Coach Johnson) so I have to work with what I got.

This work out is 20 minutes but really gets the heart rate up. You determine the level you want to work out at (1-3) and once you select it, YOU determine the level you want to burn calories. I am always on 100% with pushing myself (lol), but you can be at 50%.


How I feel
Honestly, I am trying to understand how I will get my work outs in while on vacation, but I am determined to get them in. Post may be delayed family, but they will come. Enjoy the holiday all!

Mid Day Break #3

During lunch today, I was only able to do my 20 minute work out. I had to get lunch on the go because I barely had time to eat let alone work out. Our assignment today involves Chapter 1-3 of the DVD....that I don't have so I did the "30 Day Shred" by Julian Michaels instead.

Not sure what the DVD is like family, but you get a great work out in that 20 minutes. Her video has 3 circuits of 3 min of strength, 2 min of cardio and 1 minute of abs. I mean I was soaked by the time I got done and I love it. This is a great mid day break and spark to get my blood pumping.

I feel bad because I have not hit my morning water goal. Like I mentioned in my "Morning Questions" post here, I ran out of my water concealer (crystal lite) so its hard to drink that ACV straight BUT I am doing it. I asked for courage and strength and God is sure giving me challenges to build both...I thank him all the way threw.

Until later.......

Exercise Log Day 3

Since I worked out yesterday, I decided to rest today. Besides, my joints are sore from the rigerous running from yesterday. I have not received my DVD yet, so I am doing my own work out DVD's until I receive it. Below is a list of some DVD's I've incorporated into my work out regimen (and would highly suggest):

30 Day Shred with Julian Michaels (biggest looser trainer)
Biggest Looser - Cardio Max
TaeBo Boot Camps (any of them)
Turbo Jam
Hip Hop Abs
Pilates with Dennis Richardson



How I feel
I'm very relaxed tonight. I feel a little lazy for not working out, but I always feel this way when I don't work out. I actually find myself beating myself up tremendously AND analyzing every little thing I ate the days I don't. I know its one day at a time and I can't come down that hard on me...but I also feel it keeps me grounded in some ways.

You have to remember to not get over obsessed with every little thing, and I am known to take it to another level. I have to remember that tomorrow is a new day, a fresh start and the past is the past. Tomorrow I will do one of my videos AND probably run. This way I am still working towards the 5k run AND getting stronger.

I can't wait to meet with Coach Johnson when I get into town. Lol