WORKOUTS WITH PICTURES COMING SOON!!

Make time for yourself.

Women!!! This year take the time to workout and better yourself as a person. You do so much for others but don't take the time for "YOU". So in 2009, start this year off right. Schedule some time to do at least 30 minutes of exercise a day. It could be walking to your next appointment at a fast pace or setting up dumbbells around your house and each time you go to that room you must do a predetermined exercise for 8, 10 or 12 reps.. Example: Push the vacuum with one arm and do bicep curls with the other. Switch hands after you went back and forth with the vacuum 10 times. It sounds cheesy but this is something that you can do. This is the year to make a change!!

Day 7 and 8

Sorry that I haven't blogged in the last 3 days. But I've still been staying on schedule.

Day 7
Breakfast: Oatmeal, Egg Whites and 3 turkey bacons
Snack: 20 Almonds
Lunch: Chicken and Spinach Wrap
Snack: Apple
Dinner: 2 chicken breast, carrots and broccoli

Workout:
Cardio - Bike 3 miles
Core: Bridge Series
Exercise:
Clean Pulls 4 x 5
Sit Ups 3 x 25
Bench Press 4 x 12 ( 225lbs)
SL Leg Bucks 3 x 10e
Good mornings 3x25

Day 8
Breakfast: Egg White Sandwich w/ 2 strips of turkey bacon.
Snack- Almonds - 20
Lunch: Chicken Wrap + Sweet Potato Fries
Snack- Apple
Dinner: Chicken, pinto, salsa and spinach Wrap with Soup.

Workout:
Hang Cleans x 20reps
30 -rig dips
Hanging Knee Raises
Hang Cleans x 15
24-ring dips
Hang Cleans x12
18- ring dips
Hang Cleans x 9
12- ring dips
Hang Cleans x 6
Hanging Knee Ups x 50

This was insane!!! but I got the job done. Great way to get back in to the swing of things.

Spiritual Food for the Day

Proverbs 28:25


A greedy man stirs up dissension, but he who trusts inthe LORD will prosper.

Day 4

Day 4-

7:00 -Breakfast: Grits, Eggs and Turkey Bacon. ( good breakfast really gets you going)
10:00- Snack - 2 string cheeses
12:00 - Workout
1:00 - Lunch - 1 grill chicken wrap
4:30- Snack - Protein Shake
7:00 - Dinner ( TBA) I don't know yet..


Workout: ( still on the body weight exercise routines) ( Anatomical Adaption Phase)

Bike: 2.5 miles
Shadow Box - 15 minutes ( none stop)
Jumping Jacks - 2 minutes
Manual Resistance Routine x 2

• Bench Press
• Shoulder Press
• Rear Raise
• Lateral Raise

Rotator Cuff ( work)

Abs: Crunches x40, Sit Ups x 25, Crunches x 50, Sit Ups x 25, Low back Exercise x15

Rest and Recover

Day 3- Off Day

Rest and Recover. Get ready for Thursdays Workout.

Day 2

Day 2:



6:00 am - Kenpo Training ( P90X video) - 45 minutes

7:00 am - Breakfast:

Cup of oatmeal ( no sugar or butter)

2 Scrammbled Eggs ( with only pepper added)



10:00am - Snack

String of Cheese and a bottled water





12:30 pm - Lunch 2 chicken Breast

1 cup of broccoli

1 cup of green beans



2:00 - Workout

(Bike for 25 minutes)
Shoulders:
Big 50: Front Raise, Side Raise, Rear Raise, Upright Row, Curl to Press 3 x 10e ( 20lbs)
Hips and Glute Exercises
Long Yoga Stretch.

Today I we had a basketball game so my meals were off.

The Spiritual food for the Day!

PSALMS 23:1


The Lord takes care of me as his sheep; I will not be without any good thing.

HOW HEALTHY ARE YOU?

DID YOU KNOW YOUR WAIST LINE SHOULD BE HALF OF YOUR HEIGHT IN INCHES? I

New Year Workout Plan

Okay it's 2009 and time for a change. I will record all of my workouts and meal plan each day. Hopefully you will join me in my quest for excellence. My goal is to drop 20lbs I'm currently 6'1 and 248lbs. The goal of this program is to get Healthy, ripped, strong and sexy . So if you're ready for this "Lets Go!"

January 5, 2008

Breakfast: 2 eggs ( no cheese) + 1 slice of whole wheat bread
Snack: Banana + Peanut Butter
Lunch: 2 turkey sandwiches w/lite mayo, tomatoes and lettuce.
Snack: Cup of Progressive Vegetable Soup
Dinner: Cesar Salad + 2 Lean Hot Pockets ( 280 calories)

I know I didn't eat as good as I would have liked but I hadn't been to the grocery store yet so wait til tomorrow.

Workout One:
Jump Rope x500 ( ladies you can modify this to 100-200)
Cardio 1 mile run on treadmill
Pull Ups x100
Push Ups x200
Squats x200
Cardio 1 mile run on treadmill
Ab Circuit: Crunches x 40 , Straight Leg toe Touches x40, SL V-Ups x 15each leg and Supermen x 25 ( only one set today)

Stretch ( 5 minutes)

Note: All of these numbers are individualized for me. You can modify the numbers to what you know you can do. But remember to always challenge yourself.

Good Luck