Todays 20 minute workout was great. I still used modifications and kept it low impact on some stuff, but I definitly feel a difference in my abilities. Just have to retrain my body in order to regain my level of fitness from before.
I think I will stay with the Turbo Jam for this month, and then consider working in some of the Firm videos that are collecting dust. I also have to figure out where to put my I Want That Body series with Tamilee Webb. That woman is AWESOME. Difficult, but awesome.
I busted my ass three times this week shoveling. Even though it was fluffy snow, there was a lot of it, and when the plow comes by they pack the snow which makes it SO HEAVY. I feel good about the amount of cardio I got from that - cripes, I was outside for 4 hours yesterday... that has got to count for something!
I was all gung ho about making goals for myself last week. I kind of wrote down some goals, but I really need to focus on weekly goals, monthly goals and then rewards. I haven't been able to judge any weight loss so far because I have not stepped back on the scale. I can get kind of obsessive sometimes with that. I think it will be neat to check in one month - although if nothing changes I am going to be irritated LOL. I know, I will measure too... but still. I really would like a lower number on the scale.
I think that is it for today. Gotta take a shower and pick the kids up from school soon. :o)
Week Two - Great start!
Friggin Snow.
Last Thursday, I had the 20 min workout scheduled and it didn't end up happening because we got dumped on with a foot of snow. I know, sounds like a lame excuse. I dropped my kids off at school and went right downstairs to their Holiday Shop - a "store" where kids can come and purchase gifts for family members.I volunteered Wednesday and Thursday. I stayed until 10:30am, and then had to rush over to the Super Walmart to get groceries before the snow started. I walked out of there at 11:30 and it was already coming down hard. I picked the kids up from school (early dismissal) and we headed home. I shoveled that night, and then again a lot in the morning. Friday was the day from hell on the home front due to extremely obnoxious 3rd floor neighbors. Yesterday I went to a Christmas party with my brother and got hammered on Appletini's. It was open bar, and I REALLY took advantage. Today I spent four hours shoveling again, and have had a decent eating day. Certainly not ideal, but better than usual.
Monday starts tomorrow, and it is back to the rotation. This week I have the following planned:
Mon - 20 min
Tue - 20 min, Ab Jam
Wed - Cardio Party (this video intimidates me)
Thu - 20 min, Ab Jam
Fri - 20 min
Sat & Sun - rest days
I WILL do all workouts this week. I will make better choices with food. I will not step on the scale this week. I will continue to drink as many of the 8 glasses of H2O that I can handle. I will start using protein drinks, the vitamin supplements I have, and the flaxseed. When I go grocery shopping this week, I will take my time instead of just shoving things in my cart. I will make meal plans for the next week or two so I can have easy healthy meals for me, as well as wholesome tolerable foods for my twins. I will. I will. I will.
Ride That Train.
I completed workout day #3, and I ROCKED THAT SHIT.
I have 25 days left, and 23 workouts to go.
I moved on from Turbo Jam Learn & Burn to the 20 minute workout, and I think I did great! I was pretty winded at one point, so I took it down a notch and followed the modified version. I kept going, and that's what matters most. One more workout this week and then 3 rest days. I'm thinking about finding a Yoga video to do for stretching. I think that might be good for rest days.
Diet has been decent, but certainly not perfect. I have succeeded in cutting back on the food I eat and making better choices, but I certainly am not eating clean or anything. Last night, I had maybe 6 ounces of pork chop, and a cold pasta salad made with whole wheat pasta, chopped cucumber, tomato and green pepper... topped with a little bit of shredded cheese and fat free Italian dressing. It was really good. I didn't overdo it, which is good.
I need to plan my food better. I keep reading that it is better to eat a big breakfast, a medium lunch and a light dinner. I am making a goal for this month to not eat after 6pm. That reminds me... I haven't put up any goals!
Developing a habit... hopefully.
I completed workout day #2, and it was GOOD.
I have 26 days left, and 24 workouts to go.
I only did the Burn section of Learn & Burn because well... I already know the moves. I gave it a really good effort, and only got out of rhythm once. I can't wait to do the 20 minute workout tomorrow. I love that one. Even in the video from today, I was smiling like a fool. I don't know what it is about these workouts. I love music, especially dance music, and there are some pretty good songs in Turbo Jam. Plus you have the option to pump up the music over the instructor... so I turn the tunes up way loud and just GROOVE. It's so much fun.
Eating is ok today.
Breakfast : half of a banana (must work on breakfast)
Lunch : 2-3 cups salad greens, 1/2 cucumber, 3 oz chicken, 2 tbsp fat free ranch dressing and 2 tbsp shredded cheese. Good salad.
The Plan
Today I am just going to do Learn and Burn again... following the beginner rotation. I look forward to it.
Diet yesterday was decent,,, could have been better. I've been reading the book by Jillians Michaels (biggest loser scary trainer) and it had a formula on there to determine your daily needs on calories.
For women:
To find your basal metabolic rate (daily calories burned with the least amount of activity possible, only calories burnt while the body does normal functions like digestion, breathing, cell repair)
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.
Then, once you find this number, you figure out your activity level (before working out).
Sedentary lifestyle, multiple BMR by 1.1
Light physical activity, multiply BMR by 1.2
Moderate physical activity, multiply BMR by 1.3
and High physical activity - multiply BMR by 1.4
Then, once you get this number, you add how many calories you burn on an average day through exercise.. Once added all together, this is your active metabolic rate. When you multiply this by 7, this is how many calories you need each week in order to maintain your weight. Subtract 3500 calories from that to lose one pound. 7000- for two pounds.
This is mine:
665 + 778 + 296 - 132 = 1607
Then I have a light physical activity lifestyle, so I multiply by 1.2
1607 x 1.2 = 1928
I add about 350 calories burned daily (estimate) and I get 2278.
2278 x 7 days a week = 15,946
I want to lose 1.5 pounds. The way I calculated was I subtract 3500 calories from the total, giving me 12,446. Then another half of a pound is equal to 1750 calories.
12,446 - 1750 = 10,696
To see this is a 7 day week, my total calories needed each day is 1528. Pretty amazing. I know I was losing a good amount of weight before, and I never brought my calories down to 1200.
If I wanted to lose 2 lbs a week, I would have a weekly total of 8946, or a daily total of 1278. Not really my ideal. It also doesn't leave much room to shake up your metabolism.
In this book I am reading, it states that in order to keep your metabolism revved, you have to eat different amounts of calories each day.Since I want to lose atleast 1.5 lbs a week... but closer to two, I have developed this system:
Mon - 1300 calories
Tue - 1500 calories
Wed - 1300 calories
Thu - 1600 calories
Fri - 1300 calories
Sat - 1400 calories
Sun - 1700 calories
Total: 10,100 weekly, shaving off another 596 almost 600 calories from my total.
I think this will be pretty effective because, if any of you have noticed in the past... you'll do real good for a while with weight loss. Then the week you feel you did bad on food, you actually lose quite a bit... even for the next week or two. I totally believe that we can kick our metabolism into gear by switching it up. I'm going to try it!
Baby steps.
I completed workout day #1 and it was good.
I have 27 days left, and 25 workouts to go.
With the Turbo Jam workouts, you can log into Million Dollar Body and use the WOWY system, which is Work Out With You. They have Beach Body workouts programmed into the site, and it gives you a period of time to complete your workout. You are online logged in with many other people, all working out together. Pretty neat, I think.
Food has been good - am hoping to keep the trend going for the est of today.
I have to work on getting enough water today.
Turbo Jam revisited.
I reordered Turbo Jam a few weeks ago, and finally recieved it last week. I've got to do something, and so this is what I am going to do. Enough is enough. I was laughed at in Walmart over the weekend, and I really think that this is the breaking point. I reached one previously in my life, and lost 70+ pounds afterwards. I really pray that this is the one experience that pushes me to my goal.
Rotation for the month:
Day 1: Learn & burn
Day 2: Learn & Burn
Day 3: 20 min
Day 4: 20 min
Day 5: rest
Day 6: rest
Day 7: Rest
Day 8: 20 min
Day 9: 20 min, Ab Jam
Day 10: Cardio Party
Day 11: 20 min, Ab Jam
Day 12: 20 min
Day 13: Rest
Day 14: Rest
Day 15: 20 min, Ab Jam
Day 16: Cardio Party
Day 17: Turbo Sculpt, Ab Jam
Day 18: Cardio Party
Day 19: 20 min, Ab Jam
Day 20: Rest
Day 21: Rest
Day 22: Cardio Party
Day 23: Turbo Sculpt, Ab Jam
Day 24: 20 min
Day 25: Cardio Party
Day 26: Turbo Sculpt, Ab Jam
Day 27: Rest
Day 28: Rest
Then I will re-assess my progress and decide from there if I will continue with Turbo Jam only, or add in a mix of the other workout videos I have. I am posting my starting stats next.
