tag:blogger.com,1999:blog-34172884850544870302024-03-13T08:38:17.726-07:00The Fitness FreakHelping You Eat Clean ~ Stay Active ~ Feel Great ~ Live Life to the FullestTheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.comBlogger300125tag:blogger.com,1999:blog-3417288485054487030.post-2571787356627572692013-01-25T10:20:00.002-08:002013-01-25T10:42:38.538-08:00Plan to Eat CleanI just wanted you all to know that even though I haven't had as much time to blog due to my current work load, I have been adding plenty of Clean Eating recipes on my <a href="http://www.plantoeat.com/ref/aqkskzualu">Plan to Eat</a>! I have found this to be the best way to eat healthy and stay on track and organized. If you would like to have access to all of my recipes just click on the link, find me "The Fitness Freak" and bam!, you get all of my recipes :-) The best thing is that you can get it free for 30 days with no credit card info needed, just decide if you want it longer and then pay.<br />
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I access my list and planner on my mobile so no more lost paper grocery/ meal plan lists!! That's the best part for me!<br />
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I have lots of Clean Eating, Gluten-Free, Vegan and Paleo recipes in my recipe box. Just go to the right side of the main recipe page and get to the Clean Eating and other specific recipes by using the drop down filters under "cuisine" and "tag". I also have lots of not so clean recipes but my family likes variety so they're in there. I hope you enjoy!<br />
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<span style="font-size: large;"><b><i>Nicole </i></b></span><br />
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<a href="http://www.plantoeat.com/ref/aqkskzualu" title="Simple Meal Planning - Plan to Eat"><img alt="Simple Meal Planning - Plan to Eat" height="125" src="http://www.plantoeat.com/images/ads/meal-planning-website-plan-to-eat_125x125.gif" width="125" /></a>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com0tag:blogger.com,1999:blog-3417288485054487030.post-82816224467918181812012-11-27T08:15:00.000-08:002012-11-27T08:20:40.184-08:00Clean Eating Recipe of the Week: Roasted Carrot & Red Quinoa Salad<div class="separator" style="clear: both; text-align: center;">
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I made this <a href="http://www.plantoeat.com/recipes/782794">delightful salad</a> for Thanksgiving to take a break from the normal Thanksgiving fare. It has delicious Middle-Eastern flavors that made my mouth happy! I liked it so much I thought I would share it with you. <br />
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Click <a href="http://www.plantoeat.com/recipes/782794">HERE</a> for the recipe!<br />
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I hope you all had a wonderful Thanksgiving and are gearing up for a fantastic Christmas : )<br />
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<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;"><i><b>Nicole</b></i></span></span><br />
<br />TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com0tag:blogger.com,1999:blog-3417288485054487030.post-44178537168802217082012-10-04T18:40:00.000-07:002012-11-27T08:15:34.666-08:00Workouts in Review: 10 Pounds Down Cardio Abs<div class="separator" style="clear: both; text-align: center;">
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Okay, okay, don't let the name fool you! It sounds like an infomercial workout title doesn't it? Well, you'll be happy to know that <a href="http://www.collagevideo.com/workout-video/jessica-smiths-10-pounds-down-cardio-abs-6182">10 Pounds Down:Cardio Abs</a> is not a campy or easy workout, it's great! Get in, get out, just the way I like it!<br />
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I was searching for some quick kickboxing workouts because I am such a kickboxing fan and 122 workout DVD's just aren't enough;) I love <a href="http://www.collagevideo.com/main.aspx">Collage Video</a> because they have clips of all the videos they carry and I love video clips! Anyways, I came across 10 Pounds Down and loved the look of it and that it was a kickboxing workout. I also liked that it could be a 28-minute workout, a 56-minute workout or even an 88-minute workout if I wanted it to be. Versatile? Yes mam!<br />
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This morning I did the Cardio Abs and Concentrated Abs sections. The workout ended up being 56-minutes and it was just perfect! I already feel my abs as well as my shoulders, yippee!! Here's how the workout breaks down:<br />
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Cardio Abs- 28 minutes<br />
Total Body Abs Transformer- 28 minutes<br />
Concentrated Abs- 28 minutes<br />
Bonus Workout: Tummy Torching Tabata- 4 minutes<br />
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The <i>Cardio Abs</i> section is all cardio with lots of fun kickboxing moves that require your core to show up for. Oh, mine showed up all right!<br />
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The <i>Total Body Abs Transformer</i> section includes cardio as well as compound weight moves. This is great for the days you need to get it all in in a short amount of time. Think squats with dumbell curls and leg abductions, push ups with mountain climbers, lunges with rows, etc.<br />
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The <i>Concentrated Abs</i> section includes both standing and floorwork. I like that she incorporated some balance moves into this section because that always fires up the core!<br />
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The <i>Tummy Torching Tabata </i>section is a great add-on to any of the sections because you'll need to be warmed up before you do it. Lots of plyo, yippee!<br />
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I love the "set" in this workout. I love it because it's not a set!! It's filmed in a real group fitness room in a big city. I can't tell what city but there is an elevated train that runs by in the background which is cool. I also love that there is natural sunlight. I know these are little things but when you have to look at a screen and get motivated, real life is always better than a set, IMO.<br />
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I also am a fan of <a href="http://www.jessicasmith.tv/">Jessica Smith</a>. She is so beautiful and has a very motivating personality. I also like the fact that she used to weigh 40 pounds more than she does now and lost it. I feel like if you've lived through weight issues you have more empathy for people who are trying to lose weight and you are better equipped to help them do the same. <br />
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I also bought her 10 Pounds Down Better Body Blast. I'll let you know what I think of that one after I do it.<br />
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Try it, you won't regret it!<br />
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: large;"><b><i>Nicole</i></b></span></span><br />
<br />TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com0tag:blogger.com,1999:blog-3417288485054487030.post-40980540162498699512012-09-03T12:40:00.002-07:002012-11-27T08:16:30.269-08:00Paleo, Is it All That?<div class="separator" style="clear: both; text-align: center;">
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Yep, I am going to think out loud right now. I have been tossing this post around in my head for awhile knowing that I won't agree with everyone on this.<br />
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Here's a little back story: <br />
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As many of you know, I was diagnosed with hypothyroidism over 12 years ago. Looking back I think my doctor put me on thyroid meds because I wanted an "easy" way out of my struggles with maintaining my weight. I think if I hadn't pushed it I would not have started down the path that I am on. Fast forward 5 years later and my hypothyroidism had developed into Hashimoto's, an autoimmune disease in which your immune system attacks your thyroid. In short, my body thinks my thyroid is a disease. This is not a convenient situation as my body desperately needs my thyroid to regulate my mood, weight, body temperature, my digestion, memory, hair growth and blood sugar, to name a few. As you can imagine it has been very frustrating to have it functioning so poorly for the last 12 years.<br />
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Over this course of time I have tried so many different ways to take the stress off my thyroid with dreams of one day curing my disease. I became a Raw vegan because I had heard of several people that cured their Hashimoto's with this lifestyle. After 2 years I had lost about 30 lbs. but my weight started to go up again so I decided to add cooked grains and vegetables to my diet hoping the change would shock my system. I usually find that changing things up a bit helps my weight go back down but this time it didn't. I was desperate so I went to an Ayurvedic endocrinologist to get his opinion. He did an expanded blood panel on me and said everything looked fantastic and that I "should" be feeling great. Yeah, I'm glad the tests said that, now if I could just feel that way!<br />
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Well, a few months ago I decided to get the opinion of yet another health professional. This time I went to a Naturopath that my sister had her son going to. The only problem is that he was in Kansas. I had an hour consultation with him over the phone and we decided that it was best for me to add fish into my diet. He is a firm believer in healthy fats and he felt that I was not getting enough in my current diet. He also wanted me to avoid all grains and corn. My sister and her family were on a Paleo diet so I knew the basic parameters and it sounded like the diet he wanted me to do was a loose version of Paleo. "No problem", I said. I figured I've been strictly following these other eating plans, I can do this. And it wasn't a problem, still isn't. This is because I follow it loosely! Oh this doesn't mean I'm not completely rigid with what I eat, I am (It's called OCD!). I just don't subscribe to every detail of the Paleo mindset, and here's my top 10 reasons why:<br />
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1. I don't think eating excessive amounts of bacon will ever be healthy.<br />
2. I don't think a lot of society has the money to eat the high quality
meats that would be a "healthier" option so they just eat the commercially
available, grain-fed, junk meat. <br />
3. I don't think being Paleo should be an excuse to eat way too much meat.<br />
4. Just because they call it Paleo doesn't mean it's not just another low-carb diet.<br />
5. This diet/ lifestyle, like others, can be abused and contorted to an unhealthy one.<br />
6. I don't think alcohol should be encouraged on any healthy eating plan.<br />
7. I have a problem with beans not being allowed. (my vegan tendencies:)<br />
8. I don't think cavemen should be an example of healthy living.<br />
9. I like peanut butter too much. (organic, of course)<br />
10. I can't afford Cross Fit so I feel like less of a person....<br />
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I know, I know, I just really annoyed some of my readers!! This is not intentional and as I said in most of my reasons, these are just my personal thoughts about the whole Paleo idea. I encourage you to respond to my thoughts. Go for it!<br />
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BTW, my thoughts on the whole meat issue do not stem from my being vegan, that was a choice I made NOT for animal rights reasons but for my personal quest to heal my body. Guess what? It didn't work for me. There is not a diet/ lifestyle out there that works for every single person. There never will be.<br />
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In August I went to Kansas and met with my Naturopath in person. What a helpful meeting this was! After a biofeedback test as well as several other tests, he concluded that my thyroid was functioning wonderfully. Halleluiah! Wait. If it's functioning fabulously, why am I still feeling crappy? Oh, that's what I found the answer to. Turns out my hypothalamus and pituitary gland are not functioning so fabulously. Here are some of the symptoms: hair loss, weight gain, moodiness, bad digestion, depression, fatigue. Hey, wait a minute. That sounds like the same symptoms as a malfunctioning thyroid! Heavens to Betsy, it is!! Maybe there is a light at the end of this really long tunnel! I was put on a natural medication to combat the hypothalamus/ pituitary gland problem. Here goes nothing! <br />
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What is my current food plan? Here it is:<br />
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Fish<br />
Seafood<br />
Eggs (limited)<br />
Beans (limited) <br />
Vegetables (kale, spinach, zucchini, tomatoes, sweet potatoes, etc.)<br />
Fruit (berries, melons)<br />
Salad<br />
Smoothies(coconut milk, Sun Warrior Warrior Blend protein powder, fruit)<br />
Coconut Milk<br />
Coconut Oil <br />
Goat's milk yogurt<br />
Goat's milk cheese<br />
Kombucha (yum!) <br />
Nuts & Seeds(limited)<br />
Honey Mints(from Trader Joe's) Yep, it's a food group!<br />
Chocolate(for a special treat) <br />
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It sounds limited and at times it can be, but I am so used to it that I don't mind at all.<br />
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Okay, go ahead, I want to hear what you have to say : )<br />
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<span style="font-size: large;"><b><i>Nicole</i></b></span><br />
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<br />TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com9tag:blogger.com,1999:blog-3417288485054487030.post-71668681642238744612012-07-08T15:18:00.003-07:002012-11-27T08:16:42.105-08:00And the Winner Is.....<div class="separator" style="clear: both; text-align: center;">
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Christina! Christina, send me your mailing address and I'll get this out to you. My e-mail: thefitnessfreak@cox.net<br />
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Thanks to all of you who entered!<br />
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<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com1tag:blogger.com,1999:blog-3417288485054487030.post-55048694357749035602012-07-05T15:38:00.001-07:002012-11-27T08:17:01.975-08:00Eat-Clean Review & GIVEAWAY: Tosca Reno's The Eat-Clean Diet Vegetarian Cookbook<div class="separator" style="clear: both; text-align: center;">
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Guess what arrived in the mail today? A copy of Tosca Reno's latest cookbook, <a href="http://www.eatcleandiet.com/preview/vegetarian-cookbook/">The Eat-Clean Diet Vegetarian Cookbook</a>. <i><b><span style="font-size: small;">I was honored to receive a copy to give away to one of my wonderful readers!</span></b></i></div>
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<span style="font-size: small;"><i><span style="font-family: Arial,Helvetica,sans-serif;">Look at the bottom of this post to see how you could win this great cookbook!</span></i><i><br /></i></span></div>
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As most of you know I have been a Vegan for a bit over 3 years now. I was sad to see many of my Eat-Clean cookbooks just sitting there because a lot of the recipes had meat and animal products in them. Well, when I saw that Tosca was coming out with a vegetarian cookbook I promptly pre-ordered a copy for myself!</div>
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I have made several of the recipes and are they delicious! There are a lot of Vegan options in the book as well as a few fish recipes which I think is a great addition. Although Vegans and Vegetarians don't eat fish, there are many flexitarians and pescetarians who do. If you have a family with meat and non-meat eaters alike this is a great book to get you all eating clean and eating less red meat and meat products in general. The great thing about having meat-free meals as a main course, even for a few meals, is that these meals are easy on the budget, and these days that is so very important!</div>
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One of my favorite dishes, which is great for gatherings and parties, is the Smoky Eggplant and Chickpea Spread. Think of it as hummus meets Baba Ganoush, yum : )</div>
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Here are a few recipes you will find in the book:</div>
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Blueberry and Citrus Breakfast Parfaits</div>
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Dried Fruit and Nut Bars</div>
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Spring Fling Pasta Salad</div>
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Late Summer Spelt with Crunchy Vegetables</div>
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Chilaquiles (another fave of mine)</div>
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Herb Grilled Shrimp Skewers w/ Avocado Linguini</div>
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Red Quinoa Pilaf</div>
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Grilled Gourmet Bella Burgers</div>
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Skillet Cornbread</div>
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Banana Cupcakes w/ Peanut Butter Yogurt Frosting</div>
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Pineapple Carrot Bread... or Cake?</div>
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And so many more.....<br />
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Another reason why this new cookbook appealed to me is that although there were some soy dishes, it wasn't all soy like so many of it's counterparts. As a person suffering with thyroid disease the soy issue is huge! I am not allowed to have any soy and trying to find Vegan/vegetarian cookbooks that are not soy from beginning to end is very difficult. I mean, can't we get a bit more creative than tofu, tofu, tofu? I didn't even hit a tofu recipe until page 75! There are only 10 recipes that make tofu center stage and this was music to my little ears : ) If soy milk or cheese were used I substituted unsweetened low-fat coconut milk and Daiya cheese. It takes creativity and hard work to make a vegetarian/Vegan cookbook without a ton of soy and my hats of to Tosca and her team for successfully doing just that! Thank you!!</div>
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Now, let's get down to business! <b style="font-family: Georgia,"Times New Roman",serif;">I am excited to be able to giveaway one copy of Tosca's new <a href="http://www.eatcleandiet.com/preview/vegetarian-cookbook/">The Eat-Clean Diet Vegetarian Cookbook</a>.</b> <i>All you have to do to win, is leave a reply on this blog post. I will draw one winner on Sunday, July 8th, 2012. Last day for entry is July 7th at midnight PST. If you want an extra entry just tweet, post or pin this giveaway and then let me know you did that in another comment here on this post.</i> Thanks for entering and good luck!!</div>
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<span style="font-size: x-small;">Thank you Abigail for sending me a copy for this giveaway! </span></div>
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<i><span style="font-size: large;"><b>Nicole</b></span></i></div>
TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com11tag:blogger.com,1999:blog-3417288485054487030.post-26902538697746707942012-05-24T09:17:00.001-07:002012-05-24T09:18:40.555-07:00Plan to Eat and Plan to Eat Well!<a href="http://www.plantoeat.com/ref/aqkskzualu" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" title="Simple Meal Planning - Plan to Eat"><img alt="Simple Meal Planning - Plan to Eat" height="125" src="http://www.plantoeat.com/images/ads/meal-planning-website-plan-to-eat_125x125.gif" width="125" /></a>I have added a ton of new recipes to my <a href="http://www.plantoeat.com/ref/aqkskzualu">Plan to Eat</a>. Feel free to try it out for 30 days free and if you like it, it's only $39/year. What a deal! Become friends with me (The FitnessFreak) and get access to all of my recipes. I have Clean Eating, Regular, Raw, Vegan, Paleo, Gluten-Free, Grain-Free and Ayurvedic recipes. Check it out!!<br />
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This program really does help me stay consistent with family dinners, lunches and snacks. It also helps me stay on my budget. It is an easy platform to work with and if you have any questions about it don't hesitate to e-mail me, thefitnessfreak@cox.net.<br />
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<b><i style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">Nicole </span></i></b>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com0tag:blogger.com,1999:blog-3417288485054487030.post-33939897639812757472012-05-09T08:49:00.002-07:002012-05-09T08:49:57.810-07:00Workouts in Review: Defined Lines<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Kga4nbNKmNw/T6qRYsebwoI/AAAAAAAAE5w/buOpazvOtfE/s1600/TLFDL-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-Kga4nbNKmNw/T6qRYsebwoI/AAAAAAAAE5w/buOpazvOtfE/s320/TLFDL-2.jpg" width="226" /></a></div>
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I have been doing a lot of interval workouts combining cardio with weights. I like these workouts a lot because I rarely do them and it's been a pleasant change. The other great thing is that it allows me to fit more yoga in on the days in between.<br />
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A new trainer that I have been enjoying is <a href="http://www.tracielongfitness.com/Articles.asp?ID=1">Tracie Long</a>. Now, she does take some getting used to because she can seem very robotic at times. I think that this mannerism is because she gets really focused on form and in that case it's okay with me as I too am a stickler about form. Besides, she has to have the best figure I've seen in a long time. Maybe if I do these workouts enough I'll look like her ;o)<br />
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This morning I did <a href="http://www.tracielongfitness.com/Defined_Lines_p/tlfdl.htm">Defined Lines</a> for the first time and decided I had to do a post about it. I have really come to love functional workouts and this is an awesome functional fitness workout! Sometimes I get so picky about getting moves just right that I forget to be useful they should be fluid. Shaping muscle with proper form is very important but just as important is making those strong muscles useful in everyday movements. This workout feels like it does just that, yippee!<br />
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One thing I need to note is that this workout is not broken down and she goes from one move to the next quickly. Although it can frustrate at first, trust me it is so much better in the end because you don't feel like you're standing around waiting for the instructor to get through an explanation. I would much rather just go through a couple times bobbling than have my workout momentum stalled for a step-by-step.<br />
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I have about 8 more of Tracie's workouts and have done quite a few of them several times. She has a <a href="http://www.tracielongfitness.com/category_s/21.htm">Focus series</a> that is great for when you need a quick 30-minute workout that is very effective and gets you in and out fast. <a href="http://www.tracielongfitness.com/Defined_Lines_p/tlfdl.htm">Defined Lines</a> is from her <a href="http://www.tracielongfitness.com/category_s/20.htm">Longevity series</a> and these run around 50-minutes. She also has a <a href="http://www.tracielongfitness.com/reBoot_1_p/reb1.htm">Reboot series</a> and <a href="http://www.tracielongfitness.com/Figure30_Hips_p/fig30h.htm">Focus 30 Hips</a> workouts but I have yet to try them.<br />
<br />
If you sign up for <a href="http://www.tracielongfitness.com/Articles.asp?ID=1">Tracie's newsletter </a>she lets you know when the workouts are on sale. I picked up all of mine when she had them on sale for $9.95 each. That was a steal! I hope she will have them on sale again because I know I will be picking up more.<br />
<br />
NicoleTheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com2tag:blogger.com,1999:blog-3417288485054487030.post-42208315862367934112012-04-03T12:08:00.000-07:002012-11-27T08:17:27.779-08:00P90X Final and This Month's Rotation<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-TCo_HG1Quv0/T3tKeqCe5HI/AAAAAAAAE5o/B33h7tlyydM/s1600/p90x-bodies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://4.bp.blogspot.com/-TCo_HG1Quv0/T3tKeqCe5HI/AAAAAAAAE5o/B33h7tlyydM/s320/p90x-bodies.jpg" width="320" /></a></div>
<br />
This is going to be a long post! Here are the strength changes over the last 90 days of P90X. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Like I said in a previous post, I really need to get <a href="http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dsporting&field-keywords=platemates&rh=n%3A3375251%2Ck%3Aplatemates&ajr=0">PlateMates</a> so that I can make the increment changes smaller than the 3-5 lb. ones I am making now.<br />
<br />
<b>Shoulders & Arms- Disc 3</b><br />
<br />
<br />
<b><u>Move</u> <u>Start</u> <u>Finish</u></b><br />
<br />
Alternating Shoulder Press 13 reps 12 lbs. 15 reps 15 lbs.<br />
In & Out Bicep Curls 16 reps 10 lbs. 16 reps 12 lbs.<br />
Two-Arm Triceps Kickbacks 15 reps 8 lbs. 15 reps 10 lbs.<br />
Deep Swimmer's Presses 15 reps 12 lbs. 15 reps 15 lbs.<br />
Full Supination Concentration Curls 13 reps 10 lbs. 15 reps 12 lbs.<br />
Chair Dips 30 bent knees 25 straight leg<br />
Upright Rows 15 reps 10 lbs. 15 reps 15 lbs.<br />
Static Arm Curls 16 reps 10 lbs. 16 reps 15 lbs.<br />
Flip-Grip Twist Triceps Kickbacks 15 reps 8 lbs. 15 reps 10 lbs.<br />
Seated Two-Angle Shoulder Flys 16 reps 5 lbs. 16 reps 8 lbs.<br />
Crouching Cohen Curls 15 reps 10 lbs. 15 reps 15 lbs.<br />
Lying-Down Triceps Extensions 15 reps 8 lbs. 15 reps 10 lbs.<br />
In/Out Straight-Arm Shoulder Flys 16 reps 8 lbs. 16 reps 12 lbs.<br />
Congdon Curls 15 reps 10 lbs. 15 reps 15 lbs.<br />
Side Tri-Rises 12 reps 12 lbs. 15 reps 15 lbs.<br />
<br />
<br />
<b>Legs & Back- Disc 5</b><br />
<br />
<br />
<b><u>Move</u> <u>Start</u> <u>Finish</u></b><br />
<br />
Balanced Lunges 25 reps 25 reps<br />
Calf-Raise Squats 25 reps 8 lbs. 25 reps 12 lbs.<br />
Reverse Grip Chin-Ups(brown band) 18 reps 26 reps<br />
Super Skaters 25 reps(touching toe) 25 reps (no touch)<br />
Wall Squats 90 seconds 90 seconds<br />
Wide Front Pull-Ups (brown) 24 reps 30 reps<br />
Step Back Lunge 15 reps 8 lbs. 15 reps 12 lbs.<br />
Alternating Side Lunge 12 reps 0 lbs. 12 reps 10 lbs.<br />
Closed Grip Overhead Pull-Ups 20 reps 26 reps<br />
Single-Leg Wall Squats 60 seconds 60 seconds<br />
Deadlift Squats 20 reps (touching floor) 20 reps (no touching)<br />
Switch Grip Pull-Ups 28 reps 30 reps<br />
Three-Way Lunge 15 reps 0 lbs. 15 reps 8 lbs.<br />
Sneaky Lunges 20 total 20 total<br />
Reverse Grip Chin-Ups 24 reps 26 reps<br />
Chair Salutations all all<br />
Toe-Roll Iso Lunge 20 reps 0 lbs. 20 reps 10 lbs.<br />
Wide Front Pull-Ups 20 reps 30 reps<br />
Groucho Walk all all<br />
Calf Raises all + 5 lbs. all + 12 lbs.<br />
Closed Grip Overhand Pull-Ups 20 reps 26 reps<br />
80/ 20 Siebers-Speed Squats 30 reps 30 reps<br />
<br />
<b>Chest Shoulders & Triceps- Disc9</b><br />
<br />
<br />
<b><u>Move</u> <u>Start</u> <u>Finish</u></b><br />
<br />
Slow Motion 3-in-1 Push Ups last set on knees+6 bonus all full + 10 bonus<br />
In & Out Shoulder Flys 16 reps 8 lbs. 16 reps 10 lbs.<br />
Chair Dips 30 bent knees 28 straight leg<br />
Plange Push-Ups 3 full 13 knees 10 full 10 knees<br />
Pike Press 12 reps 21 reps<br />
Side Tri-Rise 15 reps each side 18 reps each side<br />
Floor Flys 3 sets (1 set full) 4 sets full<br />
Scarecrows 15 reps 5 lbs. 15 reps 10 lbs.<br />
Overhead Triceps Extension 15 reps 8 lbs. 15 reps 10 lbs.<br />
Two-Twitch Speed Push-Ups 3 sets (1 set full) 3 sets (2 sets full)<br />
Y Presses 15 reps 8 lbs. 15 reps 12 lbs.<br />
Lying Triceps Extension 15 reps 8 lbs. 15 reps 12 lbs.<br />
Side-to-Side Push-Ups 14 full 20 full<br />
Pour Flys 15 reps 5 lbs. 15 reps 10 lbs.<br />
Side Leaning Triceps Extension 12 reps 8 lbs. 14 reps 10 lbs.<br />
One Arm Push-Ups 3 reps on knees 8 reps knees<br />
Weighted Circles all 3 lbs. all 3 lbs.<br />
Throw the Bomb 12 reps 5 lbs. 12 reps 10 lbs.<br />
Plyo Push-Ups 6 full 7 knees 13 full 8 knees<br />
Slo-Mo Throws 13 reps 5 lbs. 15 reps 8 lbs.<br />
Front to Back Triceps Extensions 12 reps 8 lbs. 14 reps 10 lbs.<br />
One Arm Balance Push-Ups 10 full 6 knees 14 full 4 knees<br />
Fly-Row-Press 15 reps 5 lbs. 15 reps 8 lbs.<br />
Dumbell Cross-Body Blows 25 reps 8 lbs. 26 reps 12 lbs.<br />
<br />
<b>Back & Biceps- Disc10</b><br />
<br />
<br />
<b><u>Move</u> <u>Start</u> <u>Finish</u></b><br />
<br />
Wide Front Pull-Ups 22 30<br />
Lawnmowers 12 reps 15 lbs. 15 reps 25 lbs.<br />
Twenty-Ones 21 reps 10 lbs. 21 reps 15 lbs.<br />
One-Arm Cross-Body Curls 13 reps 10 lbs. 15 reps 15 lbs.<br />
Switch Grip Pull-Ups 24 30<br />
Elbows Out Lawnmowers 14 reps 15 lbs. 15 reps 20 lbs.<br />
Standing Biceps Curls 15 reps 10 lbs. 15 reps 15 lbs.<br />
One-Arm Concentration Curls 15 reps 10 lbs. 15 reps 12 lbs.<br />
Corn Cob Pull-Ups 12 16<br />
Reverse Grip Bent Over Rows 15 reps 10 lbs. 15 reps 15 lbs.<br />
Open Arm Curls 15 reps 10 lbs. 15 reps 15 lbs.<br />
Static Arm Curls 16 reps 10 lbs. 16 reps 12 lbs.<br />
Towel Pull-Ups 5 sets of 3 6 sets of 3<br />
Congdon Locomotives 40 reps 10 lbs. 40 reps 12 lbs.<br />
Crouching Cohen Curls 15 reps 10 lbs. 15 reps 12 lbs.<br />
One Arm Corkscrew Curls 15 reps 10 lbs. 15 reps 15 lbs.<br />
Chin-Ups 24 26<br />
Seated Bent Over Back Flys 15 reps 5 lbs. 15 reps 12 lbs.<br />
Curl Up/ Hammer Down 15 reps 10 lbs. 15 reps 15 lbs.<br />
Hammer Curls 12 reps 12 lbs. 14 reps 15 lbs.<br />
Max Rep Pull Ups 20 wide front 26 wide front<br />
Superman all all<br />
In-Out Hammer Curls 8 reps 12 lbs. 8 reps 15 lbs.<br />
Strip Set Curls 10 reps 10 lbs. 8 reps 12 lbs.<br />
10 reps 8 lbs. 8 reps 10 lbs.<br />
10 reps 5 lbs. 10 reps 8 lbs.<br />
<br />
<br />
Whew! That was a lot of typing!! I'll let this sink in and do a separate post with my new rotation on it : ) I hope that gives you an idea of the strength gains that I made through my P90X rotation. I loved every minute of it and I know I'll be doing it yet again one day.<br />
<br />
<b><i><span style="font-size: large;">Nicole</span></i></b>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com2tag:blogger.com,1999:blog-3417288485054487030.post-30954437465341489092012-03-05T10:03:00.003-08:002012-03-05T10:07:03.100-08:00P90X Update plus a New Protein Supplement<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-21Mk5H5EVCM/T1T9ArgE-8I/AAAAAAAAE5I/wmSL-YON1Nc/s1600/p90x-bodies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://3.bp.blogspot.com/-21Mk5H5EVCM/T1T9ArgE-8I/AAAAAAAAE5I/wmSL-YON1Nc/s320/p90x-bodies.jpg" width="320" /></a></div><br />
Here I am in my last month of <a href="http://beachbodycoach.com/esuite/home/FitLizChgo">P90X</a> and I can't believe it's almost over. I have thoroughly enjoyed this round and have noticed that I do not dread some of the workouts like when I have done it in the past. The biggest change I made was in the cardio. I did do some of the P90X cardio but really mixed it up with my other HiiT workouts, hiking, kickboxing, etc. This was a great way to take advantage of the program without getting burnt out on cardio repetition.<br />
<br />
Because I am in the last 2 weeks, I am doing workouts for the "last" time. The absolute best part about doing workouts for the last time is that you can push yourself the hardest. You see, when I know I have to do the workout the next week I mentally hold back knowing that I will want to beat that number the next time I do the workout. Since I won't be doing the workout again, I push so hard I can even get a bit queezy. I like getting a bit queezy, it means I am pushing my hardest! I don't recommend it for everyone though ;)<br />
<br />
Okay, so here are my final numbers from Chest & Back:<br />
<br />
<b><u>Move</u> <u>Start</u> <u>Finish</u></b><br />
<br />
Standard Push-Ups 15 full 15 knees 36 full<br />
Wide Front Pull-Ups (brown band) 21 32<br />
Military Push-Ups 18 knees 10 full 10 knees<br />
Reverse Grip Chin-Ups 22 28<br />
Wide Fly Push-Ups 17 knees 20 full 5 knees<br />
Close Grip Overhand Pull-Ups 16 26<br />
Decline Push-Ups 16 knees on chair 20 full<br />
Heavy Pants 10 reps 15 lbs. 16 reps 20 lbs.<br />
Diamond Push-Ups 24 knees 14 full 9 knees<br />
Lawnmowers 15 reps 15 lbs. 13 reps 25 lbs.<br />
Dive-Bomber Push-Ups 10 knees 8 full<br />
Back Flys 15 reps 8 lbs. 15 reps 12 lbs.<br />
<br />
All of the moves are repeated in a second round so this is the lowest and highest of the 2 rounds. I don't like the Dive-Bomber Push-Ups in the beginning and I don't like them in the end. I do them like Marain does them and just go under the fence then push up. I was quite happy with my final round today and am so glad to see the vast improvement. I lost my book from the last two rounds I did and I am sad because I know I have improved since then. Anyways, one down, five strength workouts to go!!<br />
<br />
On another subject, I started using a new protein powder a couple of months ago and I really like it. It's still vegan like my other brown rice powder but it has so much more good stuff in it. They changed the formula on my Vanilla Protein Energizer which was a bummer. They took out a lot of the spirulina and wheatgrass because some of the customers said it was too "green". My advice to them, drink something else and leave my perfectly good protein alone! Oh well, here is the new one I found that's even better! <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Lifetime-Basics-Protein-Greens-20-5-Ounces/dp/B001EOKYHK/ref=sr_1_3?ie=UTF8&qid=1330970079&sr=8-3"><img border="0" height="320" src="http://1.bp.blogspot.com/-Igs7WtawDdc/T1T-DZ3cnQI/AAAAAAAAE5Q/Efl1kpyrHkA/s320/511tdRiMqoL._SS500_.jpg" width="320" /></a></div>I managed to get this when Amazon was offering it on Subscribe and Save and have still been able to have it shipped that way. I'm sure next month they'll not do it anymore and then I'll be sad. I love that it uses several different proteins(Pea, Hemp, Rice with Chia Seed) and has lots of greens as well as 10 essential amino acids. Plus, the taste is delicious!!<br />
<br />
Hope you liked the update! If you are thinking about doing <a href="http://beachbodycoach.com/esuite/home/coloradofitmom">P90X</a>, do it!!<br />
<br />
<i style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><b>Nicole</b></span></i>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com9tag:blogger.com,1999:blog-3417288485054487030.post-2965407705913540932012-02-23T17:31:00.001-08:002012-02-23T19:11:12.688-08:00My Favorite Way to Get a Healthy Dinner on the Table<div class="separator" style="clear: both; text-align: center;"><a href="http://www.plantoeat.com/ref/aqkskzualu" style="margin-left: 1em; margin-right: 1em;" title="Simple Meal Planning - Plan to Eat"><img alt="Simple Meal Planning - Plan to Eat" height="200" src="http://www.plantoeat.com/images/ads/simple-meal-planning-200x200.gif" width="200" /></a></div><br />
<br />
For the past year I have been making menu plans through <a href="http://www.plantoeat.com/ref/aqkskzualu">Plan to Eat</a>. I have input almost 400 recipes into the program and it has been so wonderful!It helps me stick to a budget and ensures that I can easily make good, healthy meals for my family.<br />
<br />
There are so many great websites with recipes but making them all easily accessible was tough. Enter <a href="http://www.plantoeat.com/ref/aqkskzualu">PTE</a>, now I can just copy the HTML code from many of my favorite cooking sites(like Clean Eating) and add them into the <a href="http://www.plantoeat.com/ref/aqkskzualu">PTE</a> site in under a minute. Once they're in the <a href="http://www.plantoeat.com/ref/aqkskzualu">PTE</a> program I can print them and add them to my shopping list. <br />
<br />
The shopping list is totally customizable. I can add things, remove things, put them on a list for a specific store and I do it all in under 10 minutes. <br />
<br />
The best thing about being part of <a href="http://www.plantoeat.com/ref/aqkskzualu">PTE</a> is that your friends can join too and then you all have access to each others recipes. Yep, you can benefit from the work of others : ) You can also manually input your personal recipes as well as recipes from sites that don't have the formatting for copy and paste HTML. I have input lots of recipes this way and it is really simple once you get the hang of it.<br />
<br />
The cool thing is that you can join with just an e-mail address and a password and you get 30 days access for free. You don't even have to put in a credit card number unless you decide to join later, yippee! Click on the logo above and try it out, you'll be so glad you did!!<br />
<br />
Make sure to become my "friend" if you do join and you get to see all of my recipes. I have regular, Clean-Eating, Vegan, vegetarian, organic, Paleo, Gluten-Free and other fun recipes in my recipe book. On the main recipe page click on the "Friends" tab. Once it opens click "Add Friend" in the upper left-hand corner. You can find me under TheFitnessFreak. Check it out!<br />
<br />
<span style="font-size: large;"><b><i>Nicole</i></b></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com1tag:blogger.com,1999:blog-3417288485054487030.post-71941683387226293442012-01-04T10:02:00.000-08:002012-01-05T09:53:35.023-08:00Clean Eating Recipe of the Week: Pasta with Kale, Caramelized Onions, and Parsnips<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-7MLaXh_XPhQ/TwSS60eRL2I/AAAAAAAAE5A/HxfM2FU_JfY/s1600/pasta-with-kale-ck-l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-7MLaXh_XPhQ/TwSS60eRL2I/AAAAAAAAE5A/HxfM2FU_JfY/s1600/pasta-with-kale-ck-l.jpg" /></a></div><br />
Kale is one of my favorite veggies! I eat it most everyday and I often have it in my green juice. Here is a great recipe that makes working kale into your diet possible : ) Enjoy!<br />
<br />
<b>Ingredients</b><br />
<br />
• 2 tablespoons extra-virgin olive oil, divided <br />
• 3 cups diagonally, thinly cut(about 1/4") parsnip (about 1 pound)<br />
• 2 1/2 cups sliced onion (about 1 large) <br />
• 1 tablespoon chopped fresh thyme<br />
• 4 garlic cloves, chopped<br />
• 1/2 cup dry white wine <br />
• 8 cups trimmed and chopped lacinato/ dinosaur kale (about 3 bunches)<br />
• 1/2 cup organic low-sodium vegetable broth<br />
• 8 ounces uncooked whole grain penne pasta<br />
• 1/2 cup (2 ounces) shaved Parmigiano-Reggiano cheese, divided<br />
• 1/2 teaspoon salt <br />
• 1/2 teaspoon freshly ground black pepper <br />
<br />
<b>Preparation</b><br />
<br />
1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add parsnip to pan; cook 12 minutes or until tender and browned, stirring occasionally. Place in a large bowl; keep warm.<br />
<br />
2. Heat remaining 1 tablespoon oil in pan over medium-low heat. Add onion to pan; cook 20 minutes or until tender and golden brown, stirring occasionally. Stir in thyme and garlic; cook 2 minutes, stirring occasionally. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in kale and broth; cook, covered, 5 minutes or until kale is tender. Uncover; cook 4 minutes or until kale is very tender, stirring occasionally.<br />
<br />
3. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a sieve over a bowl, reserving 3/4 cup cooking liquid. Add drained pasta to kale mixture. Stir in parsnips, 1/2 cup reserved cooking liquid, 1/4 cup cheese, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; cook for 1 minute or until thoroughly heated. Add remaining 1/4 cup cooking liquid if needed to moisten. Top with remaining 1/4 cup cheese. Serves 6<br />
<span style="font-size: large;"><i><b><br />
</b></i></span><br />
<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com1tag:blogger.com,1999:blog-3417288485054487030.post-12586165210642654892012-01-03T14:12:00.000-08:002012-01-04T10:03:25.838-08:00Organizing. Half the Battle.<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-XHifIGk4sRw/TwN8sMzSBgI/AAAAAAAAE40/hMWK-3ZdJdo/s1600/onebiteatatime.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-XHifIGk4sRw/TwN8sMzSBgI/AAAAAAAAE40/hMWK-3ZdJdo/s1600/onebiteatatime.jpg" /></a></div><br />
<br />
I know that New Year's is a time for resolutions and I'm all for them. Eat better. Sleep more. Yell less. Laugh more. Exercise regularly. Find out how to add more time to the clock. Okay, maybe that last one is a stretch but I'm still working on it.<br />
<br />
If there is one thing I've learned over the years, it's that being unorganized can stop me from accomplishing many of my goals. Yes, being more organized IS one of my goals but that one goal can be the key to unlocking so many of your other goals.<br />
<br />
I, in the pursuit of being organized once and for all am tackling a book by Tsh Oxenreider called "<a href="http://52bites.com/download/">One Bite at a Time</a>". Tsh makes becoming more organized and setting goals just a bit easier. <br />
<br />
This is a great e-book and I am happily working on Week 1. This week is all about "Eating the Frog". You know how it goes, you procrastinate doing that one thing you hate. It may be laundry for some, it may be washing your weeks produce or even washing the car. Whatever it is your goal in week 1 is to make it a habit to do the worst chore first. This way the rest of your to-do list seems easy. For me it was trimming and separating about 10 lbs. of chicken. I hate doing it! I tell you, I am so glad it's done and not lurking in the fridge waiting for me to deal with.<br />
<br />
I am benefiting from this <a href="http://52bites.com/download/">book</a> and I want you to as well. Tsh is offering the <a href="http://52bites.com/download/">e-book</a> for only $4! Just use the code HAPPYNEWYEAR when you checkout. I hope this book sets you on the path to being more organized so that you can accomplish all of the goals you have set for yourself. Happy New Year everyone!! Now go Eat Your Frog : )<br />
<br />
<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com0tag:blogger.com,1999:blog-3417288485054487030.post-48121692627224975732011-12-29T22:57:00.000-08:002012-01-04T10:04:11.450-08:00New Year, New YouIt's that time of year again. you've overindulged and about now you are swearing to never eat sugar again! Oh how I remember those days! I have family and friends asking me left and right what to do to detox their bodies. It is really hard to find a plan that works for everyone and that's because the same thing doesn't work for everyone...... most of the time! The good news is that if you reduce your intake of acid forming foods you'll have a better chance at winning the battle. The good, good news is that alkalizing foods are the same for all people. I thought I would give you a cheat sheet of alkalizing foods and acid forming foods. If you stick to the alkalizing foods you will reduce inflammation and be that much closer to more energy, less bloating and maybe we'll drop those darn holiday pounds : )<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-EKdS6McnJl4/Tv1ft4pd8TI/AAAAAAAAE4c/lK2qF33w57A/s1600/alkalinefoods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="http://3.bp.blogspot.com/-EKdS6McnJl4/Tv1ft4pd8TI/AAAAAAAAE4c/lK2qF33w57A/s320/alkalinefoods.jpg" width="320" /></a></div><br />
Your goal should be to have 80% of your diet alkalizing and 20% acidic. Top choices are marked with a *.<br />
<br />
<b>ALKALINE FOODS</b><br />
<br />
<i>VEGETABLES</i><br />
<br />
Alfalfa*<br />
Barley Grass*<br />
Beet Greens<br />
Beets, red*<br />
Broccoli<br />
Cabbage<br />
Carrot<br />
Cauliflower<br />
Celery*<br />
Chard Greens<br />
Chlorella*<br />
Collard Greens<br />
Cucumber*<br />
Dandelions<br />
Dulce<br />
Edible Flowers<br />
Eggplant<br />
Fermented Veggies<br />
Garlic*<br />
Green Beans<br />
Green Peas<br />
Kale*<br />
Kohlrabi<br />
Lettuce*<br />
Mushrooms<br />
Mustard Greens<br />
Nightshade Veggies<br />
Onions<br />
Parsnips (high glycemic)<br />
Peas<br />
Peppers<br />
Pumpkin<br />
Radishes*<br />
Rutabaga<br />
Sea Veggies*<br />
Spinach, green*<br />
Spirulina*<br />
Sprouts<br />
Sweet Potatoes<br />
Tomatoes*<br />
Veggie Juices<br />
Watercress<br />
Wheat Grass*<br />
Wild Greens*<br />
<br />
<i>ASIAN VEGETABLES</i><br />
<br />
Daikon<br />
Dandelion Root<br />
Kombu<br />
Maitake<br />
Nori<br />
Reishi<br />
Shitake<br />
Umeboshi<br />
Wakame<br />
<br />
<i>FRUITS</i><br />
<br />
Apple<br />
Apricot<br />
Avocado*<br />
Berries<br />
Blackberries<br />
Cantaloupe<br />
Cherries, sour*<br />
Coconut, fresh*<br />
Currants<br />
Dates, dried<br />
Figs, dried and raw*<br />
Grapes<br />
Grapefruit<br />
Honeydew Melon<br />
Lemon*<br />
Lime*<br />
Muskmelons<br />
Nectarine<br />
Orange<br />
Peach<br />
Pear<br />
Raisins<br />
Rhubarb<br />
Strawberries<br />
Tangerine<br />
Tomato*<br />
Tropical Fruits<br />
Umeboshi Plums<br />
Watermelon<br />
<br />
<br />
<i>GRAINS and LEGUMES</i><br />
<br />
Buckwheat*<br />
Chickpeas <br />
Kamut, sparingly<br />
Lima Beans<br />
Lentils<br />
Spelt<br />
<br />
<i>PROTEIN</i><br />
<br />
Flax Seeds<br />
Squash Seeds<br />
Sesame Seeds<br />
Millet<br />
Sprouted Seeds<br />
Pine Nuts<br />
Almonds<br />
Chestnuts<br />
Eggs <br />
Tempeh (fermented)<br />
Tofu (fermented)<br />
Rice Protein Powder( I use Vanilla Protein Energizer from Rainbow Light)<br />
Vega Protein Supplements ( Personal addition here. They have great alkalizing products.)<br />
Yogurt, plain, sparingly <br />
Cottage Cheese, sparingly<br />
Pumpkin Seeds, sparingly<br />
Sunflower Seeds, sparingly<br />
<br />
<i>SWEETENERS</i><br />
<br />
Stevia<br />
<br />
<i>SPICES and SEASONINGS</i><br />
<br />
Caraway Seeds*<br />
Chili Pepper<br />
Cinnamon<br />
Cumin Seeds*<br />
Curry<br />
Fennel Seeds*<br />
Ginger<br />
Herbs (all)<br />
Miso<br />
Mustard<br />
Sea Salt (or himalayan salt)<br />
Tamari ( or Bragg's Liquid Aminos)<br />
<br />
<br />
<i>OILS and FATS</i><br />
<br />
Coconut Oil (raw)*<br />
Flaxseed Oil*<br />
Olive Oil (Cold-pressed)<br />
Almond Butter, raw <br />
<br />
<i>OTHER</i><br />
<br />
Alkaline Antioxidant Water<br />
Apple Cider Vinegar*<br />
Baking Soda*<br />
Bee Pollen<br />
Fresh Fruit Juice<br />
Green Juices<br />
Lecithin Granules<br />
Mineral Water<br />
Molasses, blackstrap<br />
Probiotic Cultures( Xymogen ProbioMax is my top choice)<br />
Soured Dairy Products<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-qcy372imWWI/Tv1f07VkuAI/AAAAAAAAE4o/Xlkvj7DnsWk/s1600/wheatgrass.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-qcy372imWWI/Tv1f07VkuAI/AAAAAAAAE4o/Xlkvj7DnsWk/s320/wheatgrass.jpg" width="252" /></a></div><br />
Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalizing effect in the system. <br />
<br />
For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Meat leaves a very acidic residue in the body so, like nearly all animal products, meat is very acid forming.<br />
<br />
<b>ACID FORMING FOODS</b> <br />
<br />
<i>ANIMAL PROTEIN</i><br />
<br />
Bacon<br />
Beef<br />
Carp<br />
Chicken<br />
Clams<br />
Cod<br />
Corned Beef<br />
Fish<br />
Haddock<br />
Lamb<br />
Lobster<br />
Mussels<br />
Organ Meats<br />
Oyster<br />
Pike<br />
Pork<br />
Prawn<br />
Rabbit<br />
Salmon<br />
Sardines<br />
Sausage<br />
Scallops<br />
Shark fin<br />
Shellfish<br />
Shrimp<br />
Tuna<br />
Turkey<br />
Veal<br />
Venison<br />
<br />
<i>GRAINS</i> (People respond to grains differently so I would eliminate them to begin with and add the whole grains* back in slowly and see how your body reacts to them.)<br />
<br />
Barley*<br />
Bran, oat and wheat*<br />
Bread, white or wholemeal<br />
Corn<br />
Cornstarch<br />
Crackers, soda<br />
Flour, wheat* and white<br />
Hemp Seed Flour<br />
Macaroni<br />
Noodles<br />
Oatmeal<br />
Oats (rolled)*<br />
Rice (all)<br />
Rice Cakes<br />
Rye<br />
Spaghetti<br />
Wheat Germ<br />
Whole Wheat*<br />
<br />
<i>DAIRY</i><br />
<br />
Butter<br />
Cheese<br />
Ice Cream<br />
Ice Milk<br />
Margarine<br />
Milk (especially processed milk)<br />
Yogurt, sweetened<br />
<br />
<i>OTHER FOODS</i><br />
<br />
Catsup<br />
Cocoa<br />
Coffee, whaaa<br />
Corn Syrup<br />
Mustard<br />
Soft Drinks<br />
Sugar, White or Brown<br />
Vinegar, white<br />
Wine, sorry : ( <br />
<br />
This is a general guideline and you alone will be able to gauge which foods make you feel and perform best. I would eat as many of the vegetables in their raw form as you can but feel free to cook them if that's easiest for you. I hope this gives you the jump start you need to start your New Year right!!<br />
<span style="font-size: large;"><b><i><br />
</i></b></span><br />
<span style="font-size: large;"><b><i>Nicole</i></b></span><br />
<span style="font-size: x-small;"><i><br />
</i></span><br />
<span style="font-size: x-small;"><i>The above comments were written from my personal opinion and should not be in any way considered medical advise. I urge you to discuss these ideas with your physician and make sure they are beneficial for your own personal situation. Thank you!</i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com1tag:blogger.com,1999:blog-3417288485054487030.post-55879221251594924332011-12-26T11:42:00.001-08:002012-03-03T11:41:16.724-08:00Another Year, Another Round of P90X<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-aHeP1Q-G2rk/TvjN8GjbJxI/AAAAAAAAE4Q/Za7_WIEi-Kk/s1600/P90X.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-aHeP1Q-G2rk/TvjN8GjbJxI/AAAAAAAAE4Q/Za7_WIEi-Kk/s1600/P90X.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Yep, it's P90X time again! It's been quite a while since my last round and I'm anxious to start up. I've decided to do the Classic Rotation because I have an issue with Core Synergistics sometimes in the Lean Rotation. This time around I am also mixing up my cardio because it can get a bit monotonous doing the same cardio over and over. I will mix Kenpo, Plyo and CardioX in here and there</span><span style="font-size: small;"> though</span><span style="font-size: small;">.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">I'm excited to Bring It! Anyone else out there starting a round?</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Here's my schedule:</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">12/26 Chest & Back + Ab Ripper X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">12/27 Hiking</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">12/28 Shoulders & Arms + Ab Ripper X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"> 12/29 Hiking</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">12/30 Yoga X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">12/31 </span><span style="font-size: small;">Legs & Back + Ab Ripper X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/2 <a href="http://shop.cathe.com/Slide_Glide_Exercise_Video_p/913.htm">Slide & Glide</a> Workout</span><span style="font-size: small;"> + Ab Ripper X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/3 </span><span style="font-size: small;">Chest & Back </span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/4 </span><span style="font-size: small;"><a href="http://shop.cathe.com/Athletic_Training_Workout_DVD_p/909.htm">Athletic Training</a> Workout</span><span style="font-size: small;"> + Ab Ripper X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/5 </span><span style="font-size: small;">Shoulders & Arms </span> </div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/6 </span><span style="font-size: small;">Legs & Back + Ab Ripper X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/7 Yoga X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/9 Chest & Back + Ab Ripper X</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/10 KenpoX</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/11 Shoulders & Arms + Ab Ripper X</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/12 <a href="http://shop.cathe.com/high_intensity_interval_training_HiiT_Exercise_DVD_p/767.htm">HiiT 30/30</a></span> </div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/13 Legs & Back + Ab Ripper X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/14 Yoga X </span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/16 Yoga X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/17 Core Synergistics</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/18 Cardio</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/19 X Stretch</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/20 Core Synergistics</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/21 Yoga X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/23 <a href="http://www.beachbody.com/product/fitness_programs/p90x_plus.do">Kenpo Cardio Plus</a></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/24 Back & Biceps + Ab RipperX</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/25 <a href="http://shop.cathe.com/high_intensity_interval_training_HiiT_Exercise_DVD_p/767.htm">HiiT</a></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/26 </span><span style="font-size: small;">Chest, Shoulders & Triceps + Ab Ripper X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/27 </span><span style="font-size: small;">Legs & Back + Ab RipperX</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/28 YogaX</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1/30 Chest, Shoulders & Triceps + Ab Ripper X</span><br />
<span style="font-size: small;">1/31 <a href="http://shop.cathe.com/AfterBurn_Exercises_DVD_p/908.htm">After Burn</a> </span><br />
<span style="font-size: small;">2/1 Back & Biceps + Ab Ripper X</span><br />
<span style="font-size: small;">2/2 <a href="http://www.beachbody.com/product/fitness_programs/p90x_plus.do">Kenpo Cardio Plus</a> </span><br />
<span style="font-size: small;">2/3 Yoga X</span><br />
<span style="font-size: small;">2/4 Legs & Back + Ab Ripper X</span><br />
<div style="background-color: #eeeeee;"><span style="font-size: small;">2/6 6-mile Walk</span></div></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/7 </span></span><span style="font-family: "Trebuchet MS",sans-serif; font-size: small;">Chest, Shoulders & Triceps + Ab Ripper X</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/8 </span><a href="http://shop.cathe.com/high_intensity_interval_training_HiiT_Exercise_DVD_p/767.htm" style="font-family: "Trebuchet MS",sans-serif;">HiiT</a></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/9 </span></span><span style="font-family: "Trebuchet MS",sans-serif; font-size: small;">Legs & Back + Ab Ripper X</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/10 Yoga X</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/11 Back & Biceps</span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><div style="background-color: white;"><span style="font-size: small;">2/13 <span style="font-family: "Trebuchet MS",sans-serif;">Chest Shoulders & Triceps (because I forgot it was a rest week!)</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/14 3-mile hike</span></span></div></div><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">2/15 Yoga X</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/16 </span></span><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">Core Synergistics</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/17 X Stretch</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/18 </span></span><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">Core Synergistics</span></span><br />
<div style="background-color: white; font-family: "Trebuchet MS",sans-serif;"><div style="background-color: #eeeeee;"><span style="font-size: small;">2/20 Chest & Back + Ab Ripper X</span><br />
<span style="font-size: small;">2/21 KenpoX</span><br />
<span style="font-size: small;">2/22 Shoulders & Arms + Ab Ripper X</span></div></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">2/23 <a href="http://shop.cathe.com/high_intensity_interval_training_HiiT_Exercise_DVD_p/767.htm">HiiT</a></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">2/24 Yoga X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">2/25 Legs & Back + Ab Ripper X</span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><div style="background-color: white;"><span style="font-size: small;">2/27 Chest, Shoulders & Triceps + Ab Ripper X</span></div></div><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/28 <a href="http://shop.cathe.com/Cardio_Supersets_Workout_DVD_p/910.htm">Cardio Supersets</a></span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">2/29 Back & Biceps + Ab Ripper X</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">3/1 CardioX</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/2 Yoga X</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/3 Legs & Back + Ab Ripper X</span></span><br />
<div style="font-family: "Trebuchet MS",sans-serif;"><div style="background-color: #eeeeee;"><span style="font-size: small;">3/5 Chest & Back + Ab Ripper X</span></div></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/6 Cardio</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/7 Shoulders & Arms + Ab Ripper X</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">3/8 Cardio</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/9 Yoga X</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/10 Legs & Back + Ab Ripper X</span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><div style="background-color: white;"><span style="font-size: small;">3/12 Chest, Shoulders & Triceps + Ab Ripper X</span></div></div><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">3/13 Cardio</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">3/14 Back & Biceps + Ab Ripper X</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/15 Cardio</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/16 Yoga X</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/17 Legs & Back + Ab Ripper X</span> </span><br />
<div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">3/19 Yoga X</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"></span><span style="font-family: "Trebuchet MS",sans-serif;">3/20 Core Synergistics</span></span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">3/21 Cardio</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">3/22 X Stretch</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">3/23 Core Synergistics</span></div><div style="background-color: #eeeeee;"><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div><div style="background-color: #eeeeee; font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">3/24 Yoga X</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Wish me luck! I'll let you all know how it goes and I will update the calendar as I choose the cardio workouts.</span><br />
<br />
<span style="font-size: small;">Need worksheets? <a href="http://www.beachbody.com/category/p90x-online/worksheets.do" style="color: blue;"><i>Click Here</i></a></span></div><span style="font-family: "Trebuchet MS",sans-serif;">Need the workout?<span style="color: blue;"> </span><a href="http://www.beachbody.com/product/fitness_programs/p90x.do" style="color: blue;">Click Here</a></span><i><b></b></i><br />
<i><b><br />
</b></i><br />
<i><b>What are your workout goals/plans for 2012?</b></i><br />
<br />
<i><b><span style="font-size: large;">Nicole</span></b></i>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com4tag:blogger.com,1999:blog-3417288485054487030.post-42613656032183483922011-12-13T15:28:00.000-08:002012-01-04T10:08:24.229-08:00Great Post about Sugar and our BodiesA blog I follow wrote a great post about the effects of sugar and I just wanted to share it with you. Click on the link below:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-lpd7v2iwP_I/TufgbVvAwnI/AAAAAAAAE4E/tGL1wFGG2WE/s1600/christmas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-lpd7v2iwP_I/TufgbVvAwnI/AAAAAAAAE4E/tGL1wFGG2WE/s320/christmas.jpg" width="320" /></a></div><br />
<a href="http://www.blogger.com/goog_301610058"><br />
</a><br />
<div style="color: #0c343d; text-align: center;"><a href="http://www.kitchenstewardship.com/2011/12/13/why-christmas-makes-you-fat-its-not-your-fault-guest-post/">Why Christmas Makes You Fat</a></div>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com2tag:blogger.com,1999:blog-3417288485054487030.post-60010583517697809432011-10-22T10:54:00.000-07:002011-10-22T10:58:26.763-07:00Workouts in Review: Total Body Turnaround w/ Kathy Smith<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-JfoDcVsRTYQ/TqL4yRG9uHI/AAAAAAAAE30/hrRdSKP2YQY/s1600/kathysmith.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-JfoDcVsRTYQ/TqL4yRG9uHI/AAAAAAAAE30/hrRdSKP2YQY/s320/kathysmith.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-JfoDcVsRTYQ/TqL4yRG9uHI/AAAAAAAAE30/hrRdSKP2YQY/s1600/kathysmith.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div><a href="http://acacialifestyle.com/ageless-with-kathy-smith%3A-total-body-turnaround-/p/53329/">Kathy Smith's Total Body Turnaround</a> is one of the latest workouts from Acacia Fitness. When I saw this workout I knew I wanted to try it. Now mind you it's shorter than my usual workouts and a much lower intensity, but I like to try workouts that may fill a niche. I have done all three workouts and have come up with so many scenarios of uses for this.<br />
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<b>For the beginner:</b><br />
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This is a great option for those of you just getting into fitness! The combination of cardio, weights, balance and stretching is perfect balance for someone new to working out. Kathy gives options to make it easier and more difficult so you can grow with it.<br />
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<b>For women 40, 50 and beyond:</b><br />
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Losing balance and bone density are big issuse as you get older. The combination of weights and an entire 20-minute balance workout are sure to keep you fit for years to come. I love that Kathy has made this workout to include so many different aspects of fitness!<br />
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<b>This workout or nothing:</b><br />
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So many times we find ourselves in a hurry and you feel if you can't get in an hour why bother. I'll tell you right now, this workout is a quick, in and out workout and it would be far better than nothing at all. I like that you can get cardio and total body weights in a 25- minute workout. The other bonus is that there is also a balance workout and the total energy workout that can be done as a bonus on days when you just need a good workout to refresh you.<br />
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<b>During a rest week:</b><br />
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I'm sure you all know that I stress often about the importance of a rest week. Now I don't mean sit on your derriere and eat potato chips, I mean you do a workout that gets your blood pumping but is not <i>too </i>difficult. I often do workouts like this on my rest weeks because I know I am still keeping my muscles active without putting too much strain on them. I usually do light cardio, maybe some light weights and lots of yoga. I really enjoyed this workout specifically for my rest weeks. I just use lighter weights during the weight section and split up the other 2 workouts during the week. This will be a keeper for sure!<br />
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<b>For my Mother:</b><br />
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Yep, I covered that in the second section but I just wanted to throw this out there for my Mom : ) I have been bugging her for years to make fitness a part of her life. Recently she had some tests come back that showed her heart wasn't pumping blood properly. After my Dad's quadruple bypass in February I am not about to have two parents with heart issues. Now mind you, neither of my parents are by any means heavy so this all was quite a shock. It just goes to show you it's not all about your size, it's about how well you eat and how active you are. Looks like I'll be bringing this up to her and helping her get started with a regular workout program!<br />
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I hope this workout helps you fill a niche of your own!<br />
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<div style="font-family: inherit;"><span style="font-size: small;"><i><b>Workout Breakdown:</b></i></span></div><br />
Total Circuit 25 minutes<br />
Total Balance 20 minutes<br />
Total Energy 20 minutes<br />
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You will need a mat and various hand weights for this workout. I would say if you had 3, 5 and 8 lb. weights you would be good. I used 10 and 15 lb. dumbbells for some sections but that was just to make it more intense.<br />
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<u><i>Total Circuit</i></u> is a great mix of simple yet energetic cardio and several weight moves. You will work all of your muscles with this workout including your biceps, triceps, shoulders, chest, back and lower body. There are lots of ways to make this easier as well as more difficult so it's very versatile.<br />
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<u><i>Total Balance</i></u> is exactly that, a balance workout. I think this is a fantastic addition to any program. Balance is so important especially as you age and yet we fail to work on it. This workout is done without shoes which I like, less to do to get to working out : )<br />
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<u><i>Total Energy</i></u> is a mix of some light cardio, balance and stretching. There is very little cardio but enough to get your muscles a bit more pliable in order to stretch them. This is a different workout with moves I haven't done much of but I enjoyed them. <br />
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Throughout the workouts Kathy is very energetic and sometimes quirky but don't let it distract you from the great workout this is. I just smile when she whoops and know that I want to be that energetic when I'm almost 60.<br />
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This DVD will be released on November 15th and is available for pre-order on Amazon or you can buy it now on <a href="http://acacialifestyle.com/HP-ageless-with-kathy-smith%3A-total-body-turnaround-/p/53329/">Acacia</a>!<br />
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A special thank you to Alyssa for sending this to me. It found a niche here : )<br />
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<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com7tag:blogger.com,1999:blog-3417288485054487030.post-31428143291449656122011-09-22T09:43:00.000-07:002012-01-04T10:09:08.826-08:00My Daily Nutrition Must-HavesI know this is a fitness blog but I would be doing you a disservice if I didn't mention the importance of your diet. Diet does about 80% of the work and workouts have a 20% impact on your physique. I learned that long ago from Tosca Reno and I know from experience that it's true. I can gain weight easily, even when I'm working out 6 days a week if my diet isn't spot on.<br />
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Everyday I have my staple foods that are always found in my kitchen and they make keeping my eating on track so much easier. I know I've told you in the past about my food choices but I haven't updated you all in a while. I am still a Vegan but have added a few bread products into my diet that don't seem to bother my finicky digestion. I do not eat gluten so you may be surprised to here me say that bread is on the menu. The two products I added are sprouted and do not have wheat gluten added like most sprouted bread products. For those of you who don't have Trader Joe's I apologize in advance... <br />
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Must Have #1: TJ's Organic Flourless Sprouted Bread<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Q7h8dMj5lt8/TntiOvjUcXI/AAAAAAAAE3k/WqzY19_7TvQ/s1600/breakfastroutine3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-Q7h8dMj5lt8/TntiOvjUcXI/AAAAAAAAE3k/WqzY19_7TvQ/s320/breakfastroutine3.jpg" width="320" /></a></div> <i>I love this bread toasted with some almond butter and all-fruit jam. Yum!</i><br />
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Must Have #2: Ezekiel 4:9 Cinnamon Raisin Flourless Sprouted English Muffins<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-5t6WRdGBRy0/TntinXMSpfI/AAAAAAAAE3o/UPcM6nS_CTQ/s1600/breakfastroutine2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-5t6WRdGBRy0/TntinXMSpfI/AAAAAAAAE3o/UPcM6nS_CTQ/s320/breakfastroutine2.jpg" width="320" /></a></div><i>A little Earth Balance on one of these and I'm a happy camper!</i><br />
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Must Have #3, 4 & 5:TJ's Almond Milk, <a href="http://www.amazon.com/Rainbow-Light-Energizer-Food-Based-Supplement/dp/B001G7R1O4/ref=sr_1_1?ie=UTF8&qid=1316709329&sr=8-1">Rainbow Light Vanilla Protein Energizer</a> & Green Juice<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-KfTIc-T8Fsw/TntjH-q6T3I/AAAAAAAAE3s/Al5l2_Av1HQ/s1600/breakfastroutine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-KfTIc-T8Fsw/TntjH-q6T3I/AAAAAAAAE3s/Al5l2_Av1HQ/s320/breakfastroutine.jpg" width="240" /></a></div><i>Every morning I wake up and have my green juice straight away. I use a large bunch of parsley, a few stalks of celery and a couple carrots so I can get it down. This is a non-negotiable habit! I wait about 20-60 minutes, I workout and then I have my yummy protein drink. I really don't get too frilly with it, just the almond milk and protein powder in the blender, whirl and drink. Anyone can do that : ) The best part is that I buy it through Amazon with <a href="http://www.amazon.com/Rainbow-Light-Energizer-Food-Based-Supplement/dp/B001G7R1O4/ref=sr_1_1?ie=UTF8&qid=1316709329&sr=8-1">Subscribe & Save</a> and it is really inexpensive.</i><br />
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Must Have #6: Goddess Dressing:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Ov0F2Z_Qa0g/TntkRCcjXQI/AAAAAAAAE3w/fIHA3IaTHG0/s1600/dressing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Ov0F2Z_Qa0g/TntkRCcjXQI/AAAAAAAAE3w/fIHA3IaTHG0/s320/dressing.jpg" width="240" /></a></div><i>I am a huge salad fan during the summer! I chop up some lettuce, add every vegetable I have along with a pile of black beans and top it with a little Goddess Dressing. Delicious!</i><br />
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So, those are a few of my must-haves, I hope you can enjoy some of them where you are! Do you have any "must-haves"? If you have any of the ones I mentioned let me know what you think.<br />
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<i><b><span style="font-size: large;">Nicole</span></b></i>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com4tag:blogger.com,1999:blog-3417288485054487030.post-59999783435077467162011-09-07T10:59:00.000-07:002011-09-10T09:08:29.910-07:00Clean Eating Recipe of the Week: Zucchini, Tomato & Basil Pasta<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-bKhso0-Vnk0/TmewpD-ZJbI/AAAAAAAAE3Q/MVSUfS1Nffc/s1600/ZucchiniTomatoPasta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-bKhso0-Vnk0/TmewpD-ZJbI/AAAAAAAAE3Q/MVSUfS1Nffc/s320/ZucchiniTomatoPasta.jpg" width="320" /></a></div><div class="recipeTitle"><br />
</div><div class="recipeTitle"><b> </b>My garden has a ton of tomatoes, zucchini and basil so I came up with this quick, yummy meal to use it up. It is so fresh tasting and my whole family loves it!</div><div class="recipeTitle"><br />
</div><div class="recipeTitle"><b>Ingredients</b></div><b></b><br />
<div class="ingredientsPrint"><ul><li class="ingredient" itemprop="ingredients"> <span class="amount">10 oz</span> <b class="name">whole-wheat or brown rice pasta</b> </li>
<li class="ingredient" itemprop="ingredients"><span class="nowrap"> <span class="amount">2 tbsp</span> <b class="name">olive oil</b> </span></li>
<li class="ingredient" itemprop="ingredients"> <span class="amount">4 </span> <b class="name">shallots,</b><i><span class="name"> thinly sliced</span></i><b class="name"> or 1 small sweet onion, </b><span class="name"><i>chopped</i></span> </li>
<li class="ingredient" itemprop="ingredients"><span class="nowrap"> <span class="amount">4 cloves</span> <b class="name">garlic</b> </span> <i> minced</i></li>
<li class="ingredient" itemprop="ingredients"> <span class="amount">2 </span> <b class="name">zucchini (preferably 1 green and 1 gold)</b> <i> halved lengthwise and cut into 1/4-inch slices</i></li>
<li class="ingredient" itemprop="ingredients"><span class="nowrap"> <span class="amount">2 lb</span> <b class="name">tomatoes</b> </span> <i> cut into 3/4-inch cubes (about 4 1/2 cups)</i></li>
<li class="ingredient" itemprop="ingredients"><span class="nowrap"> <span class="amount"> <sup>3</sup>⁄<sub>4</sub> tsp</span> <b class="name">fine sea salt</b> </span></li>
<li class="ingredient" itemprop="ingredients"><span class="nowrap"> <span class="amount"> <sup>1</sup>⁄<sub>3</sub> cup</span> <b class="name">chopped fresh basil</b> </span></li>
</ul></div><div class="recipeHeading"><b>Directions</b></div><div class="recipeHeading"><br />
</div><div class="directions">Cook pasta according to package directions; drain.</div><div class="directions"><br />
</div><div class="directions">Meanwhile, prepare sauce: In a large skillet or sauté pan on medium-high, heat oil. Add shallots and cook, stirring occasionally, until golden. Turn heat down to medium, add garlic and cook about 30 seconds. Add zucchini and tomatoes and cook, stirring occasionally, until tender, 3 to 4 minutes.</div><div class="directions"><br />
</div><div class="directions">Remove skillet from heat and stir in basil.</div><div class="directions"><br />
</div><div class="directions">Divide pasta among 4 serving bowls. Top with sauce, dividing evenly, and serve.</div><div class="directions"><br />
Click <i><a href="https://sites.google.com/site/thefitnessfreakblog/zucchini-tomato-and-basil-pasta" style="color: blue;">HERE</a></i> for a printable version.<br />
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</div><div class="directions"><span style="font-size: large;"><i><b>Nicole </b></i></span><br />
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</div>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com5tag:blogger.com,1999:blog-3417288485054487030.post-78816383245101535202011-07-25T12:11:00.000-07:002012-01-04T10:09:39.193-08:00Turbo Fire Week 2 & A Little Comic-Con FunSo sorry I didn't get a chance to post this weekend but it was my birthday on Saturday!! It was a gorgeous day outside, 75 and breezy, and I was happy that I was able to get out and enjoy it. I purchased Comic-Con tickets for my son back in December for Christmas and the big day finally came! Yep, I spent my birthday in downtown San Diego staying close to the convention center in case he needed me. It was a memorable day to say the least! There are some crazy costumes at the Con! Here's one of them:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-S9-Cs37K7-4/Ti200Ls6U6I/AAAAAAAAEzw/3q2-8EZHu6c/s1600/comiccon2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-S9-Cs37K7-4/Ti200Ls6U6I/AAAAAAAAEzw/3q2-8EZHu6c/s320/comiccon2011.jpg" width="240" /></a></div><br />
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And just a small sample of the crazy crowds:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-rudSevHt_ts/Ti210zLI2VI/AAAAAAAAEz4/AoN0CPxTAgU/s1600/comiccon20112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-rudSevHt_ts/Ti210zLI2VI/AAAAAAAAEz4/AoN0CPxTAgU/s320/comiccon20112.jpg" width="320" /></a></div><br />
My son had a blast and got the much desired autograph from Jim Lee. It was worth the long day in the middle of the craziness to see him smiling that much : )<br />
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Okay, so back to Turbo Fire, Week 2!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-r8feE6q8rBY/Ti21V4PGdGI/AAAAAAAAEz0/-GwyVTcRfRQ/s1600/turbofire1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="http://4.bp.blogspot.com/-r8feE6q8rBY/Ti21V4PGdGI/AAAAAAAAEz0/-GwyVTcRfRQ/s320/turbofire1.png" width="320" /></a></div>Week 2 schedule + a little of Week 3:<br />
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Friday: HiiT 20 & Yoga <br />
Saturday: Fire 45 & Stretch 10<br />
Sunday: Rest<br />
Monday: HiiT 15 & Sculpt 30<br />
Tuesday: Fire 55EZ<br />
Wednesday: Core 20 & Stretch 40<br />
Thursday: Fire 45 & Stretch 10<br />
Friday: HiiT 25 & Yoga<br />
Saturday: Fire 45 EZ & Stretch 10<br />
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Here are breakdowns of the new classes I had this week:<br />
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<b>Sculpt 30. </b>This workout has you doing upper and lower body exercises in one move. For example, squats with bicep curls and a bowler's lunge with an overhead press. The first 20-minutes are standing then the rest of class is done sitting. Don't think that just because you're sitting it gets easier! You really work your core on the floor moves. The only equipment you'll need for this one is your resistance tubing and a mat. <br />
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<b>HiiT 25. </b>Do you like jumping? I hope so because you'll be doing a lot of it in this workout! Think, air jacks, tuck jumps, squat jumps, sumo burpees and more! There are 4 drills and you do each of them twice, that's 8 drills! Each drill is a little over a minute and then you get to rest for 40 seconds or so. Each drill is broken down before you do it full on. I absolutely love HiiT so I love this workout : )<br />
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<b>Fire 45 EZ.</b> This is one of my favorite workouts in the series. It's an intense but fun kickboxing routine. A few of the moves are upper cuts, running man, front and back kicks, speedbag and her twist move that was made famous in the Turbo jam series. This is a great endurance workout! I find the first 10-minutes go by kind of slow but faster that, you blink and it's over. Get ready for kickbox heaven!<br />
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<b>Tone 30. </b>I did this workout today. It is similar to Sculpt 30 in that it has you doing upper and lower body moves at the same time. The standing moves are also the first 20-minutes and the last 10 are floor exercises. The moves are not all the same as the sculpt workout so that you work different body parts in different ways. I especially love the plank/ tricep move and the core/ lat pull move. You will need your resistance tubing as well as your lower body band(resistance band) for this workout.<br />
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I'm noticing more definition in my arms and legs so I'm happy with the results so far. I just love Chalene and it's her motivating, energetic personality that gets me through every workout. I am such a fan of kickboxing because you get a great workout and have a blast at the same time so the time flies. I am so glad to have these workouts in my library and I know I will be doing them for a long time!<br />
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There will be no new workouts until I start the advanced workouts in October. Perfect timing too since it will be a little cooler: ) I will keep you updated on any progress or any fun tips I come across. If there's anything you want to ask me about or do a post about let me know! thefitnessfreak@cox.net <br />
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<span style="font-size: small;"><b>What workouts are you doing this week? Anything exciting going on? </b></span><br />
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<span style="font-size: large;"><i><b>Nicole </b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com3tag:blogger.com,1999:blog-3417288485054487030.post-87740254730520487202011-07-14T12:05:00.000-07:002012-01-04T10:09:59.229-08:00Turbo Fire Breakdown for Week 1<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-VZ0fm6TJF50/Th89IZDoqMI/AAAAAAAAEzs/fl3IFdRmg4M/s1600/TurboFireWorkout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-VZ0fm6TJF50/Th89IZDoqMI/AAAAAAAAEzs/fl3IFdRmg4M/s320/TurboFireWorkout.jpg" width="224" /></a></div><br />
I realized after I posted my last mega-post that I forgot to give at least a little bit of an idea of what the <a href="http://beachbodycoach.com/esuite/home/TriciaSmith1" style="color: #3d85c6;">Turbo Fire</a> workouts are like. What a silly girl I am! Well, let me just breakdown this weeks workouts which will help you decide if Turbo Fire is your kind of workout.<br />
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<b>Fire 30.</b> Fire 30 is a kick boxers dream! Lots of punching combos with some kicks thrown in for good measure. There are 3 routines that you do two times each. There are also 2 Fire Drills that are 60 seconds long. If you are new to class there is an option to have each routine broken down so you can get the choreography. By doing the "New to Class" version the workout will be about 12 minutes longer. You should only have to do the "New to Class" once. The moves throughout the program have some similarities so you'll get used to the way Chalene calls out them out which will help you kick it up a notch after you have them down pat. This class, although it is short, is intense! You will feel this one the next day in your core!<br />
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<b>HiiT 15.</b> In this class you are jumping, jumping, jumping! If you are familiar with other HiiT workouts you'll know that's a given. Get ready for Squat Jumps, Air Jacks, Split Lunges and more! There are 3 drills that you repeat 3 times each. That's a total of 9 drills with a 30-second rest between each drill. I love this workout because I can do 30-40 minutes of yoga when I'm done and still get a workout in less than an hour! The best thing about HiiT is that your body is still ramped up even hours later.<br />
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<b>Fire 55 EZ. </b>This workout is more of an endurance routine as well as a core strengthener. Your arms will get an awesome workout with this one! I was curious if a 55 minute class would get repetitious but I was happy to say that it didn't. It was a great change from the high intensity HiiT. I know once I get the moves down I can really put a lot of energy into it! In case my saying that concerns some of you, don't worry there is no fancy, dancy choreography in this one it just has some new moves I hadn't done before. If you pick the "New to Class" option on this one, you add about 18-minutes onto your workout so make sure you have the proper amount of time allotted for that addition. <br />
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<b>Stretch 10.</b> I really love this stretch! I have decided, like I stated before, that I would be doing 30-40 minutes of yoga in place of this stretch when the workout itself is 30-minutes or less. That is not because I don't enjoy this stretch, it is just a way that I can add a bit more effort on those days that have shorter workouts. Chalene is great about stretching the specific parts of your body that need stretching from these workouts. She hits the rotator cuff really well which is an extremely important muscle to stretch when doing a lot of punching. This stretch feels really good!<br />
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<b>Core 20. </b>This is a great workout! The first half of class is standing core work which you do using the resistance tubing. I love these moves! Next you're on the floor doing some more cool moves using the resistance bands. Chalene ends the workout with plank exercises and then finally push-ups, a favorite of mine.<br />
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<b>Stretch 40. </b>Wow, this is a great stretch! It's very yoga inspired moves. I would say 95% of the moves are yoga which of course I loved. The great part of this program is the opportunity to stay flexible. I have a tendency to start feeling my back and knee if I get tight and that is why I focus on staying limber. The first half of class is standing yoga poses which are great for both strength and flexibility. The second half of class is done on the floor and she ends class with a 3-minute corpse pose(savasana). I felt great at the end and it was a truly needed stretch after all of the kicking and punching.<br />
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<b>Fire 45. </b>Whoops, I forgot to preview this one first! No worries, I made it through without incident : ) This is another fun Fire workout. Lots of kicking which is awesome for the butt! Roundhouse Kicks, Tuck jumps, Sump Squats, Air Jacks and more fun moves are found in this one. She throws 3- 60 second fire drills in there for good measure. This one is great for your core and your endurance. Chalene always makes the routines fun and that keeps me going for the full 45-minutes. The first 10 are always the hardest to get through but once you do that the rest is a breeze!<br />
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<b>HiiT 20. </b>Burpees, Quick-Feet, High Knees and Squat Jumps are just a few of the moves you'll be doing in this HiiT workout! The drills are 45-seconds each but guess what? They repeat! The first two you'll do 2 times through and the last one you will be doing 3 times through. Yep, that's 7- 45 second drills! Don't worry you get a 45-second break between each one. I follow this workout up with 30-40 minutes of yoga and it feels so good!<br />
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If you have ever done <a href="http://beachbodycoach.com/esuite/home/TriciaSmith1" style="color: #3d85c6;">Turbo Jam</a> you will not have a problem with the moves in this first part of the program. There are some similarities but not enough that I would say they are exactly the same. Picking up the moves will be a lot easier for you though if you have some knowledge of the <a href="http://beachbodycoach.com/esuite/home/fitlizchgo" style="color: #3d85c6;">Turbo Jam</a> workouts.<br />
<br />
I have really enjoyed this first week! I know, it's not over yet but remember I started the program on a Friday. I hope this gives you a btter idea of what the workout is all about. If you still have questions about the workouts that I've reviewed, feel free to e-mail me: thefitnessfreak@cox.net<br />
<br />
Workout reviews coming up next: Sculpt 30, HiiT 25, Fire 45 EZ <br />
<br />
<b><i>What workouts did you all do this week? Are you following a rotation of some sort or are you doing what you feel like that day? </i></b>Let me know!<br />
<br />
<i><span style="font-size: large;"><b>Nicole</b></span></i>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com7tag:blogger.com,1999:blog-3417288485054487030.post-75607828867538500222011-07-09T17:43:00.000-07:002012-01-04T10:10:28.871-08:00Turbo Fire and......I'm Baaack!!!!!<br />
<br />
How have you all been? I've missed you!!!<br />
<br />
Life has been crazy busy lately. As the mother of three young boys I think that will be my story for awhile! We also celebrated my Grandma's 90th birthday with a huge family reunion which including all 6 of my brothers and sisters and their families, the last of which just left Thursday.<br />
<br />
As hectic as my life may be I always fit my workouts in. I even had my sister working out with me while she was here. It was great to have a workout partner, the motivation in that is awesome!<br />
<br />
Before summer break I was a regular in the gym. Seriously, I almost changed my address! It was a great change of pace to my normal at-home workouts but by the end of the school year I was longing for them once again. Summer Break has come and that means I need a kick butt rotation!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-JVXMgUw-ry0/Thjzhb7AArI/AAAAAAAAEzM/Kv4ME5I7A8U/s1600/turbofire1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-JVXMgUw-ry0/Thjzhb7AArI/AAAAAAAAEzM/Kv4ME5I7A8U/s320/turbofire1.png" width="249" /></a></div><br />
Turbo Fire to the rescue!!! Can I just say, I love Chalene! She is such an awesome, upbeat, motivational woman. When I grow up I want to be just like her ;o)<br />
<br />
I'll give you an overall breakdown today then give you a bunch of detailed workout reviews as I continue the program. This is a doozy of a post so be prepared!!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-nrWCwSA36Pk/ThjzlbbB2iI/AAAAAAAAEzQ/uxHlq8RxLqY/s1600/TurboFire2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-nrWCwSA36Pk/ThjzlbbB2iI/AAAAAAAAEzQ/uxHlq8RxLqY/s1600/TurboFire2.jpg" /></a></div><b>Buying Turbo Fire.</b> Turbo Fire is 12-week program if you have the basic package and a 20-week program if you buy the advanced DVD's. My tip of the day, buy the program through a Beachbody coach instead of the Beachbody website, you will save quite a bit of money on shipping if you do. Here are a couple of the Beachbody coaches I know: <a href="http://beachbodycoach.com/esuite/home/TriciaSmith1" style="color: #3d85c6;">Tricia Smith</a>, <a href="http://beachbodycoach.com/esuite/home/coloradofitmom" style="color: #3d85c6;">Kelly Holton</a> and <a href="http://beachbodycoach.com/esuite/home/fitlizchgo" style="color: #3d85c6;">Lizette Reyes</a>. I purchased the basic program for $119.70 and added the Advanced DVD's for an additional $59.70. with shipping it cost me $209.25. If I had purchased the Advanced Program as a whole it would have cost me $279.23(all prices as of 07/11). The products you WON'T get if you order it this way are: the lower body band(resistance band), Results and Recovery Formula and the resistance tubing. I don't use the R&R drink and I already have all of the bands and tubing but for a savings of 70 bucks I won't be crying over the loss. Look into it for yourself and see which works best for your needs.<br />
<br />
I did quite a few of the workouts prior to starting the program just to get a feel for it. I absolutely fell in love with them! The variety is great! I know I will use these DVD's for a very long time. I found that I got bored with Insanity after awhile and really had to push through to finish the last 3 weeks or so.<br />
<br />
<b>Starting the Program.</b> One of the advantages to purchasing the Advanced DVD's is that they throw in the TurboTracker journal. This is a nifty little book that helps you keep track of your measurements, before & after photos, food intake and workouts. Make sure to take note of your measurements and then take your picture! I did this when I was doing P90X and I was so glad I did. It's very motivating! There is also a 5-day Inferno Plan in there which will help kick start you results. The foods they suggest look quite easy to prepare and budget friendly, both of which are a plus in my book.<br />
<br />
<b>How I'm Tweaking the Program.</b> I am pretty much following the program as is but slightly tweaking the first month. If the workout is 30 minutes or less, in lieu of the Stretch 10 I will be doing 30-40 minutes of yoga. My muscles are nice and warm so the yoga is a great way to stretch and it has the added bonus of recruiting some muscles for strength. Love it! Chalene has your rest day on Wednesday but I started on a Friday so that Sunday could be my rest day because that works better for me.<br />
<br />
Here is what my tweaked first month looks like:<br />
<br />
Day 1: Fire 30 & Yoga<br />
Day 2: HiiT 15 & Yoga<br />
Day 3: Rest ( I know, but it's on the schedule)<br />
Day 4: Fire 30 & Yoga<br />
Day 5: Fire 55 EZ<br />
Day 6: Fire 30 & Yoga<br />
Day 7: Core 20 & Stretch 40 (I can't wait to try these for the first time!)<br />
Day 8: Fire 45 & Stretch 10<br />
Day 9: HiiT 20 & Yoga<br />
Day 10: Rest<br />
Day 11: HiiT 15 & Sculpt 30<br />
Day 12: Fire 55 EZ<br />
Day 13: Core 20 & Stretch 40<br />
Day 14: Fire 45 & Stetch 10<br />
Day 15: Fire 45 EZ & Stretch 10<br />
Day 16: HiiT 25 & Yoga<br />
Day 17: Rest<br />
Day 18: HiiT 15 & Tone 30<br />
Day 19: Fire 45 EZ & Stretch 10<br />
Day 20: Core 20 & Stretch 40<br />
Day 21: Fire 55 EZ<br />
Day 22: Fire 45 & Stretch 10<br />
Day 23: HiiT 20 & Yoga<br />
Day 24: Rest Day<br />
Day 25: HiiT 20 & Sculpt 30<br />
Day 26: Fire 55 EZ<br />
Day 27: Core 20 & Stretch 40<br />
Day 28: Fire 45 & Stretch 10<br />
Day 29: Fire 55 EZ<br />
Day 30: Fire 30 & Sculpt 30<br />
<br />
<b>My Goals.</b> I am always working toward improving some aspect of my fitness. Whether it's my endurance, my strength, body fat percentage or my overall fitness, there is always room for improvement. If we don't have goals, we lose motivation and momentum. That being said, I have come to the realization that for me, my goals have to be realistic. If I make them unattainable I become discouraged and that is not beneficial. My dreams of having a body like Linda Hamilton in Terminator 2 are not realistic! Darn it! If only I could have her shoulders!;o)<br />
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<b>Your Thoughts.</b> I would love to hear from you! Have you done Turbo Fire? Are you thinking about doing it? Did you love it? Tell me, tell me! I love hearing about other peoples experiences!<br />
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<b>Stay Tuned.</b> At the end of every week I will update you on the workouts. My thoughts, ideas, etc. I'll break them down as well as I can and give you my oh so honest opinion.<br />
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See you next Saturday! <span style="font-size: x-small;">Or maybe before then....</span><br />
<br />
<b style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><i><span style="font-family: Georgia,"Times New Roman",serif; font-size: large;">Nicole</span></i></b>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com13tag:blogger.com,1999:blog-3417288485054487030.post-6498313133624592612011-04-05T14:06:00.000-07:002011-04-05T14:06:51.478-07:00Clean Eating Recipe of the Week: On-the-Go Muffins<h3 class="post-title entry-title"> </h3><h3 class="post-title entry-title"> </h3><div class="post-body entry-content"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192124374289392834" src="http://bp1.blogger.com/_FC_kIz-vIQA/SA4hm_8qpMI/AAAAAAAABC0/roH87evM3Is/s400/b3.jpg" style="display: block; margin: 0px auto 10px; text-align: center;" /></div>My sister-in-law called me the other day and asked for this recipe. I told her it was on my blog and then looked and realized it wasn't! I wanted to make sure I shared it with all of you. Enjoy!!<br />
<span style="font-weight: bold;"></span><br />
These are great, high protein muffins!<br />
<br />
<br />
1 3/4 cup whole wheat flour<br />
2 Tbsp brown sugar or sucanat<br />
2 tsp baking powder<br />
1/2 tsp sea salt<br />
1 1/2 cup shredded low-fat cheddar<br />
3/4 cup chopped ham, preferably a brand such as Natural Choice<br />
1 egg, lightly beaten<br />
1 cup skim milk<br />
2 tbsp applesauce<br />
<br />
Preheat oven to 400 degrees. Place paper cups in muffin tin.<br />
In a large bowl combine flour, brown sugar, baking powder and salt. Stir in cheddar and ham.<br />
In a separate small bowl combine egg, milk and applesauce, mix well.<br />
Pour liquid ingredients into dry and stir until moistened. Pour batter into muffin cups to the top.<br />
Bake for 17-20 minutes. Remove muffins from muffin pan right away and cool on a wire rack.<br />
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Servings:12<br />
<br />
Calories:125<br />
Fat: 3<br />
Protein: 8<br />
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I am still finding myself too busy to blog on a regular basis right now. I miss you all and hope you are doing well!! Hopefully I'll have more time this summer : )<br />
<br />
<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com9tag:blogger.com,1999:blog-3417288485054487030.post-19977086305030924082010-12-09T13:42:00.000-08:002010-12-13T19:12:47.939-08:00Oatmeal: On the Go!I have been enjoying my new gym schedule but there has been one thing lacking, food! I am at the gym so long and I find I am going far too long without food. I decided to try taking oatmeal in a thermos to fill in the gap. At first I would pop into Starbucks and request hot water but found I was still waiting too long to eat. I then decided I would take the oats and put them in the thermos with boiling water before I left in the morning. Guess what? It worked! I have even done it with steel cut oats and they work even better!<br />
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Here's how I do it:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_FC_kIz-vIQA/TQFLMsD1HRI/AAAAAAAAEwg/NZ1Mwx-3FgY/s1600/Thermos1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_FC_kIz-vIQA/TQFLMsD1HRI/AAAAAAAAEwg/NZ1Mwx-3FgY/s320/Thermos1.jpg" width="240" /></a></div><br />
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Place 1/3 to 1/2 cup oats(regular or steel cut) in a 16-oz. Thermos. The amount of oats you use depends on how thick you like your oatmeal. I like mine pretty thick!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_FC_kIz-vIQA/TQFLSvcB5VI/AAAAAAAAEwk/MOscF7m0_t8/s1600/Thermos2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/_FC_kIz-vIQA/TQFLSvcB5VI/AAAAAAAAEwk/MOscF7m0_t8/s320/Thermos2.jpg" width="320" /></a></div><br />
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Pour boiling water over oats. Add a pinch of salt and some agave(if desired). <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_FC_kIz-vIQA/TQFLX257VOI/AAAAAAAAEwo/KawiW-nZpMo/s1600/Thermos3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_FC_kIz-vIQA/TQFLX257VOI/AAAAAAAAEwo/KawiW-nZpMo/s320/Thermos3.jpg" width="291" /></a></div><br />
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<br />
Place lid on tightly and shake well. Let sit for 30 minutes for regular oats and 60 minutes for steel cut oats. Remove lid and enjoy! You can leave it sitting for up to 3 hours and it is still hot. Love it!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_FC_kIz-vIQA/TQFLceVmdyI/AAAAAAAAEws/dDv5rBG_uMQ/s1600/Thermos5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/_FC_kIz-vIQA/TQFLceVmdyI/AAAAAAAAEws/dDv5rBG_uMQ/s320/Thermos5.jpg" width="320" /></a></div>I find myself grabbing this often as I run out the door. It's a great way to get a healthy meal in anywhere!<br />
<span style="font-size: large;"><b><i><br />
</i></b></span><br />
<span style="font-size: large;"><b><i>Nicole</i></b></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com15tag:blogger.com,1999:blog-3417288485054487030.post-86078822564115890462010-11-27T09:03:00.000-08:002010-12-12T17:23:52.097-08:00Long Time No SeeHi everyone! I know, it's been a long time since my last post. What have I been doing you ask? Well,<br />
<br />
<div style="text-align: center;">I've been watching my boys play sports: </div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPExx5mTOMI/AAAAAAAAEvk/Vx2udHoPy_Q/s1600/flagfootball3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPExx5mTOMI/AAAAAAAAEvk/Vx2udHoPy_Q/s320/flagfootball3.jpg" width="320" /></a></div><br />
<div style="text-align: center;">Playing with our new puppy Bandit:</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPEx-Pe4DZI/AAAAAAAAEvs/mpLV4hbVTQM/s1600/puppy2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPEx-Pe4DZI/AAAAAAAAEvs/mpLV4hbVTQM/s320/puppy2.jpg" width="261" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_FC_kIz-vIQA/TPExrYI-V-I/AAAAAAAAEvg/6zYgjLsWgKo/s1600/bandit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/_FC_kIz-vIQA/TPExrYI-V-I/AAAAAAAAEvg/6zYgjLsWgKo/s320/bandit.jpg" width="320" /><br />
</a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Decorating for Christmas:</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_FC_kIz-vIQA/TPEx3GZQfzI/AAAAAAAAEvo/sk7tWxKGEO0/s1600/christmas4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_FC_kIz-vIQA/TPEx3GZQfzI/AAAAAAAAEvo/sk7tWxKGEO0/s320/christmas4.jpg" width="240" /><br />
</a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">And of course, working out:</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPE0BGbA7CI/AAAAAAAAEv0/0hGnJIyp2qE/s1600/workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/_FC_kIz-vIQA/TPE0BGbA7CI/AAAAAAAAEv0/0hGnJIyp2qE/s320/workout.jpg" width="240" /></a></div>I do 90% of my workouts at the gym now. I go in the morning while my son is in half-day kindergarten. It is great because it forces me to workout for 2-3 hours a day and I was noticing my body change, yeah!<br />
<br />
Just when I thought I had conquered the beast, my body revolted and started holding on to weight. I talked to one of the trainers and she agreed that I was over-training(ya think?). My hubby was on vacation so I spent a week working out with less intensity at home and it felt so good! It reminded me that changing things up is always a good idea, just like taking a rest week. The funny thing is that when I worked out at home I took regular rest weeks every 5 weeks. I don't know why it slipped my mind but I won't be doing that again!<br />
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Because I have become so used to lifting weights at home, I forgot how to lift free weights at the gym :( It confines me to classes for now but I am working on a routine to lift free weights before January. I have a feeling my beloved classes are going to be packed come January 1st! My new home:<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_FC_kIz-vIQA/TPE5uRyLs4I/AAAAAAAAEwE/mxW_v3ZkGio/s1600/24gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://2.bp.blogspot.com/_FC_kIz-vIQA/TPE5uRyLs4I/AAAAAAAAEwE/mxW_v3ZkGio/s320/24gym.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_FC_kIz-vIQA/TPE5MwSyUMI/AAAAAAAAEv8/do164ZB7rAc/s1600/24gym2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://3.bp.blogspot.com/_FC_kIz-vIQA/TPE5MwSyUMI/AAAAAAAAEv8/do164ZB7rAc/s320/24gym2.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_FC_kIz-vIQA/TPE5N47u4rI/AAAAAAAAEwA/oRkqloO5KWs/s1600/24gym3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="http://2.bp.blogspot.com/_FC_kIz-vIQA/TPE5N47u4rI/AAAAAAAAEwA/oRkqloO5KWs/s320/24gym3.jpg" width="320" /></a></div><br />
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Here is my routine each week:<br />
<br />
Monday:<br />
<br />
Elliptical- 30 minutes<br />
Zumba- 30 minutes<br />
Body Pump (total body weights)- 60 minutes<br />
Yoga- 70 minutes<br />
<br />
Tuesday:<br />
<br />
Elliptical- 20 minutes<br />
Spin Class- 60 minutes<br />
Total Core Training (core work)- 60 minutes<br />
<br />
Wednesday:<br />
<br />
Hiking or Walking- 70-90 minutes<br />
Abs- 20 minutes<br />
Yoga- 70 minutes<br />
<br />
Thursday:<br />
<br />
Elliptical- 20 minutes<br />
Spin Class- 60 minutes<br />
Total Core Training- 60 minutes<br />
<br />
Friday:<br />
<br />
Elliptical- 30 minutes<br />
Bootcamp- 30 minutes<br />
Body Pump- 60 minutes<br />
Yoga- 70 minutes<br />
<br />
Saturday:<br />
<br />
Yoga- 60 minutes<br />
<br />
Some Tuesdays and Thursdays I only do Spin Class and that's my day for appointments or errands. Yes, it's a lot and it was tough at first but my body adjusted. I try and mix it up and workout at home here and there just so my body doesn't adapt. Most of the Core classes are actually a lot of cardio so I don't think it's too repetitious. Believe it or not, I have not lost any weight. I even had a dream about talking to the Starbuck's barista about my workouts and the fact that I didn't lose any weight : ) How do you know you're over-training? You workout excessively and you don't lose weight! I know, I know, I'm working on it : )<br />
<br />
I miss posting everyday but at the same time it's nice to know I can pop in and visit any time and chat. I hope you all are having a wonderful holiday season. Thanksgiving and Christmas time is my favorite time of year and I'm happily soaking it all in.<br />
<br />
If you have any questions just e-mail me: thefitnessfreak@cox.net.<br />
<br />
Take care,<br />
<br />
<span style="font-size: large;"><i><b>Nicole</b></i></span>TheFitnessFreakhttp://www.blogger.com/profile/11819929291121641434noreply@blogger.com9